24 replies to this topic Post Order

[bruce]

Okay, here is a summary of my data from the race:

 Race:
    Duration:          2:19:38
    Work:               2172 kJ
    TSS:                 216.3 (intensity factor 0.964)
    Norm Power:    308
    VI:                    1.19
    Distance:          104.146 km
                            Min        Max        Avg
    Power:               0            910        259     watts
    Heart rate:         7            250        154     bpm
    Cadence:            31         141         84     rpm
    Speed:               3.8         85.2        44.8     kph

Climb to Silver Ball:
    Duration:          8:57
    Work:              186 kJ
    TSS:                  23.8 (intensity factor 1.264)
    Norm Power:    405
    VI:                    1.16
    Distance:          4.437 km
                            Min        Max        Avg
    Power:               0         778        347     watts
    Heart rate:       129       170        160     bpm
    Cadence:          46        124          85     rpm
    Speed:              19.7     51.5        29.8     kph

Break:
    Duration:           9:45
    Work:                181 kJ
    TSS:                  15.7 (intensity factor 0.984)
    Norm Power:    315
    VI:                    1.02
    Distance:          6.339 km
                            Min        Max    Avg
    Power:               0         673    310     watts
    Heart rate:      153        169    163     bpm
    Cadence:         41          118    82     rpm
    Speed:            32.5        53     39.1     kph



Match Analysis:
Functional Threshold:                    320
Maximum Power for Duration:       274
Match Value Duration:                    60
Match Value Power:                       384
Match Value:                                  3840
Watts Rolling Average Duration:    30
Match Base Power:                        320
Minimum Match Value:                   0.25
Total Matches:                               47.40



For more info about match analysis see http://www.cyclingpeakssoftware.com/power411/match.asp


I have posted some analysis of my power data on my blog:
http://www.bikemaxpower.com/blog/Bruce_Diesel/90

[Windbreaker]

Impressive stuff Bruce. I had quite a good ride on the Roller-coaster

For the other guys that did the Roller coaster with a power sensor here is data for the race as well as the climbs.

Weight = 73kg

Entire Race (209 watts):

    Duration:      2:37:19

    Work:          1977 kJ

    TSS:           240.2 (intensity factor 0.957)

    Norm Power:    249

    VI:            1.19

    Distance:      86.997 km

        Min    Max    Avg

    Power:           0    993    209     watts

    Heart rate:      75    184    164     bpm

    Cadence:         29    138    83     rpm

    Speed:           10.9    75.2    33.2     kph

    Pace             0:48    5:30    1:49     min/km

    Hub Torque:      0    41.9    9.9     lb-in

    Crank Torque:    0    94    24.8     N-m




Ou Kaapse from Tokai side:

    Duration:      14:19

    Work:          256 kJ

    TSS:           31.9 (intensity factor 1.156)

    Norm Power:    301

    VI:            1.01

    Distance:      4.234 km

        Min    Max    Avg

    Power:           89    719    298     watts

    Heart rate:      143    183    173     bpm

    Cadence:         63    106    79     rpm

    Speed:           11.5    30.5    17.8     kph

    Pace             1:58    5:13    3:22     min/km

    Hub Torque:      4.5    31.5    21.3     lb-in

    Crank Torque:    9.3    71.5    36.3     N-m


Black Hill:

    Duration:      6:51

    Work:          122 kJ

    TSS:           15.9 (intensity factor 1.18)

    Norm Power:    307

    VI:            1.04

    Distance:      2.513 km

        Min    Max    Avg

    Power:           191    841    296     watts

    Heart rate:      153    180    169     bpm

    Cadence:         60    116    81     rpm

    Speed:           17.6    30    22.1     kph

    Pace             2:00    3:25    2:43     min/km

    Hub Torque:      8    41.9    16.4     lb-in

    Crank Torque:    19.1    86.7    35.0     N-m


Smits:

    Duration:      7:26

    Work:          128 kJ

    TSS:           15.6 (intensity factor 1.122)

    Norm Power:    292

    VI:            1.02

    Distance:      3.093 km

        Min    Max    Avg

    Power:           147    847    287     watts

    Heart rate:      164    180    174     bpm

    Cadence:         63    103    83     rpm

    Speed:           16.8    40.6    24.9     kph

    Pace             1:29    3:34    2:24     min/km

    Hub Torque:      6.2    40.6    15.1     lb-in

    Crank Torque:    16.5    94    33.9     N-m


 Slangkop:
    Duration:      6:26
    Work:          105 kJ
    TSS:           13.3 (intensity factor 1.116)
    Norm Power:    290
    VI:            1.07
    Distance:      2.798 km
        Min    Max    Avg
    Power:           0    655    272     watts
    Heart rate:      155    180    170     bpm
    Cadence:         44    100    82     rpm
    Speed:           19.8    45.3    26.2     kph
    Pace             1:19    3:02    2:18     min/km
    Hub Torque:      0    27.7    13.6     lb-in
    Crank Torque:    0    80.1    32.2     N-m

Ou Kaapse from Sunvalley side:
    Duration:      19:44
    Work:          297 kJ
    TSS:           32.8 (intensity factor 0.999)
    Norm Power:    260
    VI:            1.03
    Distance:      6.665 km
        Min    Max    Avg
    Power:           0    588    251     watts
    Heart rate:      149    184    173     bpm
    Cadence:         43    100    71     rpm
    Speed:           10.9    48    20.3     kph
    Pace             1:15    5:30    2:58     min/km
    Hub Torque:      0    35.3    16.1     lb-in
    Crank Torque:    0    76.6    34.6     N-m

[KeithW]

WOW a max heart rate of 250 that is impressive, think I would have been dead. Mine doesnt go much over 190

[bruce]

Quote

WOW a max heart rate of 250 that is impressive, think I would have been dead. Mine doesnt go much over 190

When riding with a Powertap one should never read too much into the HR data.

[KeithW]

I did my first race with an Ergomo Pro, but as I am still learning how to use it , I have my warm up , race and ride back to the hotel all in one . Must say that the heart rate look accurate.

[bruce]

Quote

I did my first race with an Ergomo Pro, but as I am still learning how to use it , I have my warm up , race and ride back to the hotel all in one . Must say that the heart rate look accurate.

That's no problem.  Just select the section of the file that is your warmup, press ctrl-r and then name that selection "Warmup".  Then do the same for the race, and the ride back.  Then in the summary you will see the stats for each section that you have created!

[KeithW]

Kewl mine would look something like this then

 

Duration:   2:30:08
 Work:       2316 kJ
 TSS:        340 (intensity factor 1.16)
 Norm Power: 290
 VI:         1.14
 Distance:   104.204 km
 Elevation Gain:     1422 m
 Elevation Loss:    2075 m
 Grade:      0.0 %  (0 m)
  Min Max Avg
 Power:        0 599 255  watts
 Heart rate:   113 183 164  bpm
 Cadence:      26 129 87  rpm
 Speed:        4.4 80.3 41.7  kph

[bruce]

First I can tell you that your ftp is wrong!  By definition you cannot ride for more than 60 minutes at a power higher than your functional threshold power. 

Depending on how hard the race was for you your ftp should be around 300 to 305 watts. (assuming an intensity factor of around 0.95).

[BikeMax]

Some comparitive stats now up on the BikeMaxPower site if you are interested.

[BikeMax]

Quote

First I can tell you that your ftp is wrong!  By definition you cannot ride for more than 60 minutes at a power higher than your functional threshold power. 

Depending on how hard the race was for you your ftp should be around 300 to 305 watts. (assuming an intensity factor of around 0.95).

Funnily enough I was just going through the same exercise - I had estimated about .93 IF and an FTP of ~315w (But KW will be testing this formally soon...)

.95 for 2.30 - that's just you boys that habitually understate FTP

[bruce]

Quote

Quote

First I can tell you that your ftp is wrong!  By definition you cannot ride for more than 60 minutes at a power higher than your functional threshold power. 

Depending on how hard the race was for you your ftp should be around 300 to 305 watts. (assuming an intensity factor of around 0.95).

Funnily enough I was just going through the same exercise - I had estimated about .93 IF and an FTP of ~315w (But KW will be testing this formally soon...)

.95 for 2.30 - that's just you boys that habitually understate FTP

In Golf they are called "ringers" (I'd never do that!)

[BikeMax]

Quote

Quote

Quote

First I can tell you that your ftp is wrong!  By definition you cannot ride for more than 60 minutes at a power higher than your functional threshold power. 

Depending on how hard the race was for you your ftp should be around 300 to 305 watts. (assuming an intensity factor of around 0.95).

Funnily enough I was just going through the same exercise - I had estimated about .93 IF and an FTP of ~315w (But KW will be testing this formally soon...)

.95 for 2.30 - that's just you boys that habitually understate FTP

In Golf they are called "ringers" (I'd never do that!)

I was searching for that expression ...

[TitusTi]

Or sandbaggers!

[BikeMax]

Quote

Or sandbaggers!

Yep - that's our Bruce..

I can hear him now telling me how much 5 mins @ 4.5w/kg hurts....

Then he blows up the climb at 5.3w/kg for 8 odd minutes...

[bruce]

It was all because of the team talk on Saturday night.

101% said to us that if we weren't in the front bunch at the Silver Ball we might as well turn around and go home 'cos we are no use to the team then!

What could I do? I'd hate to have him take my new bike away from me

[BikeMax]

Quote

It was all because of the team talk on Saturday night.

101% said to us that if we weren't in the front bunch at the Silver Ball we might as well turn around and go home 'cos we are no use to the team then!

What could I do? I'd hate to have him take my new bike away from me

Clearly I have a lot to learn from the 101% school of Bruce management..