Newport Coast Personal Records Comparison


What follows is a graphical comparison of my personal records on Newport Coast Dr.  It should be self-explanatory but feel free to make comments on this blog post to open a discussion.  I will tell you that I strongly believe that the CVAC sessions in Newport Beach have made an improvement in my training and subsequent field tests.

George “Red-Eyed Vireo” Vargas progression to current personal record of 6:43 on Newport Coast Drive.

A few points to consider:

1.  Time is an absolute — less time represents faster ascents

2.  Normalized Power increased for each Personal Record. Faster times not a product of environmental factors such as tailwinds

3.  Watts per Kg increased for each Personal Record.  Regardless of my weight I increased  w/kg ratio

4.  Crank Torque increased for each Personal Record. More powerful legs pushing harder and pushing harder gears.  Last effort on 6/28 was done in “Big Ring” (53×21).

5. Intensity Factor- 6/28/11 represents 122% of effort compared to my FTP (1 hour of power) of 285watts.  So either I need to adjust up my FTP or I’m becoming a specialist at 5 minute efforts 😉 I will adjust my FTP regardless to 295 watts.

6.  Weather consistent.  Early morning efforts no winds, no heat. Allowing repeatable Field Tests.

4 thoughts on “Newport Coast Personal Records Comparison

  1. Nice post. I was actually thinking similar points as I was looking over the table. Here are some other things I was thinking:

    Increase in power with lower cadence -> higher torque, which you showed. The hill climb is mostly an intertial force, in that you have to keep pushing yourself up the hill or you will just stop. On flats (especially once you are up to speed) it is mostly a resistive force, primarily wind resistance. The high torque probably helped you get up the hill faster, but it is not likely that you could cycle very efficiently for an hour like that. The increase in 5 minute power is not a great indicator of increase in threshold power, it is a good indicator of increased VO2 Max. You might want to look at you r peak 5 min power for each interval and use this equation to estimate an increase in VO2 Max: VO2 (L/min) = 0.0108 x power (W) + 0.007 x body mass (kg)

    The equation comes from : http://www.trainingandracingwithapowermeter.com/2010/06/how-to-estimate-vo2max-using-power.html

    My guess is this will suggest quite an increase in your VO2 Max, which is interesting, but I wouldn’t doubt than an increase in FTP is playing a factor too especially since you have such a high aerobic endurance. 10 watt increase seems conservative enough, but I’m not really sure what would be a GOOD estimate. Might want to plan a 20 or 30 minute test.

  2. That’s absolutely amazing! Really looking forward to seeing how you’ll do during 508. Again, good stuff, keep it up George.

  3. Excellent George, Right on target. The Stanford VA also showed a 20% increase in power only theirs was done in an altitude room set at 14,000′. Sweet. JC

    • JC,

      Thank you for reading my blog. I appreciate you taking the time to review my data and make a comment. I am so excited about my CVAC results thus far. I am hoping to do really well at the Furnace Creek 508.

      I will keep you posted.

      Cheers,
      George “Red-Eyed Vireo” Vargas

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