031610 Tuesday Coffee Crew


NEWPORT COAST FROM BONITA CANYON

Entire workout (133 watts):


Duration:   …..3:11:33 (3:26:50)
Work:   ……    1531 kJ
TSS:    …….    142.2 (intensity factor 0.679)
Norm Power:.. 190
VI:      ……….   1.43
Pw:HR:  …..     63.7%
Pa:HR:   ……    64.51%
Distance: ……  54.98 mi
 
                     Min….. Max….. Avg
Power:       0….. 806…… 133 watts
Heart Rate:   0….. 188……. 95 bpm
Cadence:     30…. 239…… 85 rpm
Speed:       0 ……43……..17.2 mph
Pace         1:23.. 0:00…. 3:30 min/mi
Hub Torque:   0…. 340…… .54 lb-in
Crank Torque: 0…. 1019…. 132 lb-in

Newport Coast Dr:


Duration:   7:23
Work:       131 kJ
TSS:       14.9 (intensity factor 1.099)
Norm Power: 308 ( 4.5 w/kg)
VI:         1.03
Pw:HR:       n/a
Pa:HR:       n/a
Distance:   1.852 mi
Elevation Gain:     383 ft
Elevation Loss:   0 ft
Grade:     4.0 %  (388 ft)

Min…..Max…..Avg
Power:       0…. 463……. 298 watts (4.4 w/kg)
Cadence:     38….225…….. 92 rpm
Speed:       2.4….19.1….. 14.9 mph
Pace         3:09….24:46…. 4:02 min/mi
Altitude:     231… 622…… 427 ft
Crank Torque: 0….. 452…… 275 lb-in

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