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Watts? W00t!

by Carl Brewer last modified 2008-03-21 04:38

A new PB on the powertap

I did 6 x 10s sprints on the 2 minute today, after weights yesterday.  Wasn't expecting all that much, knee is swollen and legs generally flat after the weight session.  The course is up a slight hill in a 39x17 or so.

A new Pmax : 1362 watts.  My previous best was in June last year, 1337, and more recently, 1314 racing the Llama at the last climbing camp (and he got the sprint! I was rolled by a climber .. pox!).  Torque's not all that high, but it was a rolling start, not a standing start, so that's to be expected.

Something's starting to work ...

Still a long way to go to get my medium term target (1500 watts), but it's progress.  I want to get a power meter on the track bike, that's where I've been doing most of my high intensity work, and I've got no power data from it.

The relevant data from Cycling Peaks :

Entire workout (123 watts):
    Duration:      17:37 (25:34)
    Work:          123 kJ
    TSS:           32.3 (intensity factor 1.077)
    Norm Power:    237
    VI:            1.93
    Pw:HR:          -1.04%
    Pa:HR:          25.46%
    Distance:      5.682 km
                          Min    Max    Avg
    Power:           0    1362    123     watts
    Heart Rate:      88    155    125     bpm
    Cadence:         31    215    75     rpm
    Speed:           3.6    49.8    20.2     kph
    Pace             1:12    16:40    2:58     min/km
    Hub Torque:      0    63.7    6.5     N-m
    Crank Torque:    0    201.1    14.1     N-m

Peak 5s (1237 watts):
    Duration:      0:05
    Work:          6 kJ
    TSS:           n/a
    Norm Power:    n/a
    VI:            n/a
    Pw:HR:          4.93%
    Pa:HR:          -27.67%
    Distance:      44 m
                           Min    Max    Avg
    Power:           1145    1339    1237     watts
    Heart Rate:      116    122    119     bpm
    Cadence:         59    114    90     rpm
    Speed:           24    37.6    31.3     kph
    Pace             1:36    2:30    1:55     min/km
    Hub Torque:      38.6    57.4    48.7     N-m
    Crank Torque:    101.3    185.2    138.7     N-m

Peak 10s (1086 watts):
    Duration:      0:10
    Work:          11 kJ
    TSS:           n/a
    Norm Power:    n/a
    VI:            n/a
    Pw:HR:          25.21%
    Pa:HR:          -32.01%
    Distance:      99 m
                          Min    Max    Avg
    Power:           660    1362    1086     watts
    Heart Rate:      117    125    121     bpm
    Cadence:         54    128    104     rpm
    Speed:           21.5    42    34.7     kph
    Pace             1:26    2:47    1:44     min/km
    Hub Torque:      18.9    63.7    40.1     N-m
    Crank Torque:    49.2    201.1    110.5     N-m

Today's Boulie Fun....

Posted by gplama at 2008-03-21 05:52
950m of climbing out on the boulie getting in some short climbs... but threw in a sprint on the crit course to mix it up....

Peak 10s (1120 watts):
Duration: 0:10
Work: 11 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Distance: 130 m
Min Max Avg
Power: 982 1265 1120 watts
Heart rate: 162 172 166 bpm
Cadence: 88 106 96 rpm
Speed: 42.3 50.6 46.3 kph
Pace 1:11 1:25 1:18 min/km
Hub Torque: 23.3 35.4 29.3 lb-in
Crank Torque: 88.4 135.7 112.0 N-m

Gotcha on power, but you smash me on torque. Data shows I opened up at 40ish, and you at 20ish.. that explains it.



Posted by Carl Brewer at 2008-03-21 08:37
I should smash you on torque, I out weigh you by how much?! You only hit 106 rpm? That seems slow. Big gear mashing? Were you sprinting up the hill or down it, or along the flat? By 50km/h I'd guess the flat or maybe up the hill towards the top of it where it flattens out?

I have to accelerate a lot more mass than you, so it's not all a win, being heavy. It's also the phase of training I'm working on, strength in the gym translates to torque pretty directly, power's that strength done fast (as you know, of course) and I haven't been focussing on that yet. Today was the first time in a few weeks I've done any measured sprints on the road, the rest has been mostly done on a spinner (or racing on the track, but I haven't really sprinted on the track in a race for a while, you have to make it to the finish to sprint!), and that's kinda cheating, it accelerates too quickly from low speeds. I've been working on leg speed behind the motorbike once a week to build form, not power or strength (and certainly not endurance!)

Weights at the moment is still foundation. I need more weight, don't have enough to do squats anywhere near my 1RM at the moment, I'm using all the weights we have (137.5kg, partial squats) and have built up to 3 x 15 reps(90s rec) 3 times a week. Once I get some more ballast I'll be able to do some real strength work, then power after that. It's good timing in a way, if I had more weight, I'd probably rush the foundation phase and do myself an injury. Next summer, that's the plan.

My cheapy Tacx rollers crapped themselves tonight too, will have to pull 'em to bits to see what's wrong. The front roller isn't rolling at the same speed as the rear (it's about half to a third the speed), which makes for an ... interesting ... ride! I think the belt is slipping, but why?

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