bruce Posted June 4, 2007 Share Hi All, Here are my power stats for the S.A.'s Road Road (Vet's 35-39). I took 8th place and was in the chasing bunch behind the break (17 seconds). The bunch was down to about 10 riders at the end of the race. Race: Duration: 2:58:11 (2:58:33) Work: 2526 kJ TSS: 260.4 (intensity factor 0.943) Norm Power: 311 VI: 1.3 Distance: 112.741 km Min Max Avg Power: 0 896 239 watts Heart rate: 111 207 150 bpm Cadence: 30 244 79 rpm Speed: 0 64.6 37.9 kph Pace 0:56 0:00 1:35 min/km<?:namespace prefix = o ns = "urn:schemas-microsoft-com:office:office" /> Lap 1: Duration: 24:42 (24:44) Work: 345 kJ TSS: 40.9 (intensity factor 1.005) Norm Power: 332 VI: 1.4 Distance: 16.015 km Min Max Avg Power: 0 799 237 watts Heart rate: 128 207 155 bpm Cadence: 30 203 77 rpm Speed: 0 58.5 38.8 kph Pace 1:02 0:00 1:33 min/km Lap 2: Duration: 25:20 Work: 336 kJ TSS: 35 (intensity factor 0.913) Norm Power: 301 VI: 1.36 Distance: 16.244 km Min Max Avg Power: 0 767 222 watts Heart rate: 122 172 147 bpm Cadence: 33 170 76 rpm Speed: 0 64.1 38.4 kph Pace 0:56 0:00 1:34 min/km Lap 3: Duration: 25:01 (25:02) Work: 330 kJ TSS: 35.5 (intensity factor 0.929) Norm Power: 307 VI: 1.37 Distance: 16.001 km Min Max Avg Power: 0 813 223 watts Heart rate: 111 171 146 bpm Cadence: 36 156 78 rpm Speed: 0 64.4 38.3 kph Pace 0:56 0:00 1:34 min/km Lap 4: Duration: 25:42 (25:49) Work: 326 kJ TSS: 36.5 (intensity factor 0.928) Norm Power: 306 VI: 1.43 Distance: 16.026 km Min Max Avg Power: 0 823 214 watts Heart rate: 117 170 143 bpm Cadence: 31 198 80 rpm Speed: 0 63.5 37.3 kph Pace 0:57 0:00 1:37 min/km Lap 5: Duration: 25:50 (25:54) Work: 396 kJ TSS: 38.6 (intensity factor 0.955) Norm Power: 315 VI: 1.21 Distance: 16.016 km Min Max Avg Power: 0 895 260 watts Heart rate: 114 169 150 bpm Cadence: 32 159 80 rpm Speed: 0 64.4 37.1 kph Pace 0:56 0:00 1:37 min/km Lap 6: Duration: 25:38 (25:42) Work: 383 kJ TSS: 36.2 (intensity factor 0.927) Norm Power: 306 VI: 1.21 Distance: 16.099 km Min Max Avg Power: 0 840 253 watts Heart rate: 130 171 153 bpm Cadence: 30 170 78 rpm Speed: 0 61.4 37.6 kph Pace 0:59 0:00 1:36 min/km Lap 7: Duration: 25:55 (26:00) Work: 409 kJ TSS: 39 (intensity factor 0.957) Norm Power: 316 VI: 1.18 Distance: 16.296 km Min Max Avg Power: 0 896 267 watts Heart rate: 130 171 156 bpm Cadence: 33 244 82 rpm Speed: 0 64.6 37.7 kph Pace 0:56 0:00 1:35 min/km Link to comment Share on other sites More sharing options...
bruce Posted June 4, 2007 Share Some interesting observations from the power numbers:1. The first lap was very hard - I was riding above threshold (intensity factor = 1.005) and my ftp is porbably lower than what is used to calculate this.2. Average wattage for the first lap was more than my TT on Friday, and I still had 6 more laps after that .3. After that first lap, I had to hide away for the next few laps in order to survive, so laps 2, 3, and 4 have reduced power numbers.4. Lap 5 was when the break started opening a gap. I had one team member with me (Lee) so I decided I would work to bring the break back and hopefully Lee would have the legs to have a go at the end, so power numbers are higher for that lap.5. Lee punctured so I was man alone - Robby R was in the break and had 2 strong riders in the chase bunch with us - no point in me killing myself to pull them across, I had to gamble on other riders pulling it back or something happening.6. Lap 6 I was pushing quite hard along with Stefano Madies and Mark Spencer - gap came down to around 20sec but nobody wanted to sacrifice themselves so it was stalemate and the break was allowed to go. Link to comment Share on other sites More sharing options...
Jean-Jay Posted June 4, 2007 Share Hi bruce, how hilly was the route? Was it rolling in nature with short steep bumps or long drags or combinations. Nice stats! Link to comment Share on other sites More sharing options...
Zaskar Posted June 4, 2007 Share Thats really interesting, thanks Bruce! Is that off a Powertap, or the Ergomo Power Meter? And the cadence, max - 244? is that right? Link to comment Share on other sites More sharing options...
butafly Posted June 4, 2007 Share it would be interesting to see your training programme in the four months prior to the champs - did you ever see the same numbers in training or in races in the months leading up to champs. Link to comment Share on other sites More sharing options...
bruce Posted June 4, 2007 Share tooHot!!!! the course had three "climbs" on it - second one having a very nasty kick at the end, then a long (5km) descent to the third. Course was fast and reasonably technical. Zaskar numbers come from my new PowerTap 2.4 (wireless). This hub uses virtual cadence (there is a cadence sensor but cadence isn't a big deal to me) so it is prone to the odd anomoly. butafly my form and racing has been pretty good for the last 4 months - primarily racing, just had a bit of a hiccup with flu in the last 3 weeks. 311watts NP for 3 hours is one of the hardest races I have ever done, that is for sure. Link to comment Share on other sites More sharing options...
nochain Posted June 4, 2007 Share Bruce,what kind of wattage did you push on that nasty little kick??? Link to comment Share on other sites More sharing options...
bruce Posted June 4, 2007 Share Bruce' date='what kind of wattage did you push on that nasty little kick???[/quote'] Lap Climb 1 Climb 2 Climb 31 0:55 @ 506watts 0:43 @ 551watts 1:15 @ 441watts2 1:00 @ 487watts 0:40 @ 552watts 1:19 @ 388watts3 0:57 @ 488watts 0:40 @ 573watts 1:23 @ 410watts4 0:57 @ 522watts 0:44 @ 551watts 1:24 @ 419watts5 0:57 @ 522watts 0:45 @ 546watts 1:25 @ 380watts6 1:01 @ 435watts 0:44 @ 515watts 1:19 @ 397watts7 1:01 @ 466watts 0:51 @ 440watts 1:25 @ 367watts Climb 2 is the nasty one! These numbers come from eye-balling the graph so they are not all exactly from the same start to the same finish. Link to comment Share on other sites More sharing options...
WorcesterWheelers Posted June 4, 2007 Share Sorry, SA's topic too long to go find results.... Who won 35-39? Link to comment Share on other sites More sharing options...
bruce Posted June 4, 2007 Share Sorry' date=' SA's topic too long to go find results.... Who won 35-39?[/quote'] Robby Rodrigues Link to comment Share on other sites More sharing options...
Dr. Seuss Posted June 4, 2007 Share nice stats bruce - still trying to get over how hard the first 8 minutes was!!!! Link to comment Share on other sites More sharing options...
bruce Posted June 4, 2007 Share nice stats bruce - still trying to get over how hard the first 8 minutes was!!!! Your first 8 minutes were at 312watts (4.65watts/kg). The problem is this at the top of your L5 zone (326watts) so you were almost anaerobic. My first 8 minutes were at 366watts (4.75watts/kg). This is middle of my L5 zone (398watts). In fact it's closer to the bottom of my L5 level. This is the difference between making the break or not - very fine margin when operating at and around your anaerobic threshold. The good news is that you are not far off, you'll get there!bruce2007-06-04 05:54:29 Link to comment Share on other sites More sharing options...
VO2max Posted June 4, 2007 Share Brucewell done...!! Link to comment Share on other sites More sharing options...
bruce Posted June 4, 2007 Share Bruce well done...!! Thanks JB, definitely one of the hardest races I have ever done. Did a "match" analysis on my race file earlier - if I worked it out correctly I was burning 15.77 matches/hour. So, I was going anaerobic on average once every 4 minutes for 3 hours! Link to comment Share on other sites More sharing options...
Dr. Seuss Posted June 4, 2007 Share Your first 8 minutes were at 312watts (4.65watts/kg). The problem is this at the top of your L5 zone (326watts) so you were almost anaerobic. My first 8 minutes were at 366watts (4.75watts/kg). This is middle of my L5 zone (398watts). In fact it's closer to the bottom of my L5 level. This is the difference between making the break or not - very fine margin when operating at and around your anaerobic threshold. ... and we both know how well my L5 intervals have been going! Link to comment Share on other sites More sharing options...
bruce Posted June 4, 2007 Share Your first 8 minutes were at 312watts (4.65watts/kg). The problem is this at the top of your L5 zone (326watts) so you were almost anaerobic. My first 8 minutes were at 366watts (4.75watts/kg). This is middle of my L5 zone (398watts). In fact it's closer to the bottom of my L5 level. This is the difference between making the break or not - very fine margin when operating at and around your anaerobic threshold. ... and we both know how well my L5 intervals have been going! Yup, and I know what we are going to do to fix it Link to comment Share on other sites More sharing options...
Recommended Posts
Create an account or sign in to comment
You need to be a member in order to leave a comment
Create an account
Sign up for a new account. It's easy!
Register a new accountSign in
Already have an account? Sign in here.
Sign In Now