Wednesday Ride plus Warner Loop


SCREEN SHOT FROM TRAINING PEAKS WKO 3.0

90 miles 








Entire workout (167 watts):
Duration:   4:50:24 (5:01:55)
Work:       2913 kJ
TSS:       276.3 (intensity factor 0.757)
Norm Power: 208 (3 w/kg)
VI:         1.25
Pw:HR:       11.24%
Pa:HR:       -11.54%
Distance:   89.51 mi

Min.. Max.. Avg
Power:       0… 946… 167 watts
Heart Rate:   7… 179… 147 bpm
Cadence:     30.. 212… 84 rpm
Speed:       2.2. 44.4.. 18.8 mph
Pace         1:21. 26:49.. 3:12 min/mi
Crank Torque: 0.. 1257… 171 lb-in


Today’s weight 149lb 




I was late leaving my house. I arrived at the ride start a few minutes after they had rolled.   So  me and another rider, Matt, chased to catch the group.  I had to chase almost 27 miles.  Basically, I chased from my home in Huntington Beach to the start,19 miles, and then another 8 miles into their ride.  In the graph above you see my best 60 mins of the day and yes it turned out to be all the chasing I had to do JUST to get to the ride. 



DETAIL OF BEST 60 MINUTES


Peak 60min (199 watts):
Duration:   1:00:00
Work:       715 kJ
TSS:       71 (intensity factor 0.842)
Norm Power: 232  (3.43 w/kg)
VI:         1.17
Pw:HR:       -13.49%
Pa:HR:       1.36%
Distance:   17.572 mi
                  Min .Max…Avg
Power:       0……640..199 watts
Heart Rate:   99….177…157 bpm
Cadence:     30….196..81 rpm
Speed:       2.2.. 37.4..17.7mph
Pace         1:36..26:49..3:24min/mi
Crank Torque: 0……889…211 lb-in


Because I’m an Ultra cyclist I find it interesting that many of my best 60 minutes of power are without the group on the group rides.  It just goes to show there is a lot of drafting going on in the pack and that I need to be careful not to get spoiled since I can’t draft in many of my Ultra races.  I would like to just sit out front and ride tempo the whole ride and see what type of numbers I come home with as a comparison.  

New 1 min Peak Power


SCREEN SHOT FROM TRAINING PEAKS WKO 3.0

My “new” 1 minute peak power number.  It is the same as the one I had back in August.  I’m calling it new because I lost all my data.  I now have a file to reference to if I want to look it up.
Today’s weight 148lbs
534 watts /  67.13 kg = 7.95 w/kg
Which puts me at mid Cat 3 on the power profile chart above.

I thought I PR’d Newport Coast Dr


I did hill repeats on Newport Coast Dr today.  Newport Coast Dr is the local hill riders do their repeats.  The  grade is a little steeper at the bottom (1/8 mile) and then settles in around 6.5% grade.  The hill is 1.5 miles with 450 feet of gain. On one of my repeats (last one) I was feeling pretty good so I “punched it”.  My goal was to hold 310Watts – 320 Watts (held 314W). I thought I had PR’d (Personal Record) but in fact I was about 5 seconds slower.  As many of you know my hard drive on my PC is not working so I have to set all new benchmarks.  It turns out that 7:26 to climb the hill is actually 5 seconds slower than my actual PR.

The climb was a solo effort.  I believe I am capable of a faster time if I was with a group of riders.  I am hopeful that  I will best the 7:21 PR in the coming months.

Today’s weight 149.5 lbs or 67.81 kg

314 W divided by 67.81kg = 4.63 w/kg

Screen shot of my Power Tap download on Training Peaks wko 3.0
02/20/10 



Screen shot from Power Agent
03/08/08

New Peak 20 min Power Numbers


I just recently had my hard drive crash on my home PC.  Ok Mac users I’m leaving it wide open for you to tease me.  Anyway, I have lost all my power files for the last 5 years- a travesty I know.  So I’m starting with new power data and today on the “Friday Ride”  I hit my new 20 minute peak power number.

SCREEN SHOT FROM TRAINING PEAKS WKO 3.O
New 3.0 GET IT!

Normalized Power 277 watts
Today’s Weight 147.5 lbs or 66.90 kg


4.14 w/kg for 20 minutes

Food Park Training Ride


I had a good day on the bike. The last half of August and September is about intensity as I peak for Furnace Creek 508. I did Food Park for the first time. There were a few sketchy riders and they ran a few stops signs in the residential area. In my opinion, the right turns on red were questionable as well. I do have concerns about the overall safety of this ride. I am a huge proponent of safety on the bike. When riding alone I stop at EVERY stop sign and every light. I have an internal conflict with the way groups ride in urban areas. On one hand, I don’t want to be unsafe and on the other I don’t want to get dropped or cause a crash if I’m the only one stopping at a traffic control. I guess that’s why most weekends you can find me riding solo in the mountains.

As an Ultra cyclist I don’t ride in packs. Many of my races break up pretty early and the other races are non-drafting. I felt my pack riding skills were fine. In other words I felt comfortable and not the sketchy rider people had to yell at — “hold your line!”. My sixth sense for the flow of the pack was spot-on. I didn’t miss a thing. I ignored many attacks that I sensed wouldn’t amount to much but wasted energy.

What helped the most was marking Jason Bausch the whole ride. His experience helped me make efforts at the right times and conserve at others. Even when attacks went up the road he was steady. I learned a lot from him today.

JB was gracious enough to take a picture with me. I took the picture for my son. My not quite 5 year old son has been watching the Hard Road DVD for about 1 1/2 years. He loves the soundtrack and always remembers the roll call of the teams– Mercury seems to stick out for some reason.

After my shower and my recovery meal it was time to put on my Skins Travel and Recovery tights. I’m planning on doing Como Street tomorrow. A fast recovery and fresh legs will be necessary to keep up with those boys.

TRAINING PEAKS SCREEN SHOT OF MY POWER TAP DOWNLOAD– 534 WATTS FOR ONE MINUTE

149LBS OR 67.59 kg my

7.90 w/kg for one minute a new PR.

After looking at the graph I am quite sure that my 1 min number would actually be higher than 534 depending on the situation. I remember distinctly what happened. There was an attack which I didn’t follow so I surged but backed off. Then I saw JB go and that was the right time to go. As you can see there was

an initial surge to 672 watts

then a pull back down to 240 watts

then another surge up to 885 watts with 10 sec avg at 743 watts

then the last 30 secs (when I should’ve been fading) I still put out a 553 avg.

ALSO HAD A MAX SPRINT OF 1077 WATTS OR 15.93 w/kg and a 5 sec of 995 watts or 14.72 w/kg good for mid cat four on the Power Profile chart.