Threshold Power / pacing - short 8.2 mi TT power data
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Threshold Power / pacing - short 8.2 mi TT power data
For those of you who TT with a powermeter, how do you use it to pace yourself? This morning was the first time I've tried, and I think it caused me to be too conservative. I tried to shoot for 370-380, which I believe to be my threshold range (my max 20 min is 390 on a HCTT a few weeks back). I guess I should have limited to over my threshold, but I'm not at all used to riding in aerobars and it's naturally harder for me to get high power on the flats. I also ruined my time, wasted energy, and got out of my zone by missing a turn and having to backtrack, then accelerate back to speed. For a nearly all flat course (but with significant wind changes), it looks like I also have too many oscillations in my power.
The most confusing thing for me now, looking back at the data, is how high my heart rate was, even though I felt I was throttling myself too much. I started picking it up too late, and from the fact I was able to average 470 in the last minute, I must have had too much left in the tank at the end. From testing a year ago, my heart rate at LT was 179-180 or so (max 201), and this is supported by a drop off in my heart rate histogram there for hard rides. Yet my average heart rate here was 187... and I've seen an avg of 184 for a 2+ hour climbing intensive road race.
I attached a shot of the wko file with a gridline at 385. Anyone care to share insight about my threshold power, high heart rate, etc from this? If this had been a maximal 20 min, Coggan would say to subtract 5%, giving me 355-360, but I don't think that's right for this.
The most confusing thing for me now, looking back at the data, is how high my heart rate was, even though I felt I was throttling myself too much. I started picking it up too late, and from the fact I was able to average 470 in the last minute, I must have had too much left in the tank at the end. From testing a year ago, my heart rate at LT was 179-180 or so (max 201), and this is supported by a drop off in my heart rate histogram there for hard rides. Yet my average heart rate here was 187... and I've seen an avg of 184 for a 2+ hour climbing intensive road race.
I attached a shot of the wko file with a gridline at 385. Anyone care to share insight about my threshold power, high heart rate, etc from this? If this had been a maximal 20 min, Coggan would say to subtract 5%, giving me 355-360, but I don't think that's right for this.
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I don't know what I'm looking at, but it sure looks impressive.
I wish Saris would get an altimeter integrated with the PowerTap. That would be great.
I wish Saris would get an altimeter integrated with the PowerTap. That would be great.
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Originally Posted by GuitarWizard
I don't know what I'm looking at, but it sure looks impressive.
I wish Saris would get an altimeter integrated with the PowerTap. That would be great.
I wish Saris would get an altimeter integrated with the PowerTap. That would be great.
Back to the topic at hand I dont have much to offer but I think your inclination that you should have went harder is probably right since you did have gas left at the end of the effort. I assume the heartrate is going to be off because of nerves over the event it self.
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Originally Posted by GuitarWizard
I don't know what I'm looking at, but it sure looks impressive.
I wish Saris would get an altimeter integrated with the PowerTap. That would be great.
I wish Saris would get an altimeter integrated with the PowerTap. That would be great.
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That's some crazy power! What kind of bike do you have and how much do you weigh? With all that power on tap I was expecting higher than 26 mph on a flat course--but I don't know anything about the quality of the road.
--Steve
--Steve
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The road is very smooth, but it was breezy.
Adxm- That's still a very respectable time. I was out there this morning with a lousy 20:29.
Adxm- That's still a very respectable time. I was out there this morning with a lousy 20:29.
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Something's odd here. Did you have a sail attached to your back? I have done a few 8-10 mile efforts in training lately, and I put out a LOT less power than you. I weigh 180 at 5'9" with a lot of upper body mass; i.e., I am not the most aero guy out there. With a round tube TT bike and a decent position (i.e., I have a good amount of drop, back fairly flat, etc.) I have been averaging about 25-26 mph for these, at 275 watts or so.
That's the biggest thing that jumps out: assuming this was an out and back course, and looking at the fact that your speed was fairly constant, you should be going a LOT faster for that power.
After saying that, how about your perceived effort? If you were over your FT, were you breathing very hard, was the RPE very high? If not, I'm inclined to say you have a power calibration issue and you left some on the table because you were UNDER FT. This would seem to be contradicted by the heart rate data though, which is why I say something doesn't add up. Your heart rate was weirdly steady, not rising appreciably even when you sprinted after the turn (of course, maybe you were maxed out..).
That's the biggest thing that jumps out: assuming this was an out and back course, and looking at the fact that your speed was fairly constant, you should be going a LOT faster for that power.
After saying that, how about your perceived effort? If you were over your FT, were you breathing very hard, was the RPE very high? If not, I'm inclined to say you have a power calibration issue and you left some on the table because you were UNDER FT. This would seem to be contradicted by the heart rate data though, which is why I say something doesn't add up. Your heart rate was weirdly steady, not rising appreciably even when you sprinted after the turn (of course, maybe you were maxed out..).
#9
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Thats crazy power. You sure you are zero'd out? I just did a 30k TT with higher AVG speed and way less power... Did you have a monster headwind?
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Originally Posted by KendallF
Something's odd here. Did you have a sail attached to your back? I have done a few 8-10 mile efforts in training lately, and I put out a LOT less power than you. I weigh 180 at 5'9" with a lot of upper body mass; i.e., I am not the most aero guy out there. With a round tube TT bike and a decent position (i.e., I have a good amount of drop, back fairly flat, etc.) I have been averaging about 25-26 mph for these, at 275 watts or so.
That's the biggest thing that jumps out: assuming this was an out and back course, and looking at the fact that your speed was fairly constant, you should be going a LOT faster for that power.
After saying that, how about your perceived effort? If you were over your FT, were you breathing very hard, was the RPE very high? If not, I'm inclined to say you have a power calibration issue and you left some on the table because you were UNDER FT. This would seem to be contradicted by the heart rate data though, which is why I say something doesn't add up. Your heart rate was weirdly steady, not rising appreciably even when you sprinted after the turn (of course, maybe you were maxed out..).
That's the biggest thing that jumps out: assuming this was an out and back course, and looking at the fact that your speed was fairly constant, you should be going a LOT faster for that power.
After saying that, how about your perceived effort? If you were over your FT, were you breathing very hard, was the RPE very high? If not, I'm inclined to say you have a power calibration issue and you left some on the table because you were UNDER FT. This would seem to be contradicted by the heart rate data though, which is why I say something doesn't add up. Your heart rate was weirdly steady, not rising appreciably even when you sprinted after the turn (of course, maybe you were maxed out..).
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Originally Posted by GuitarWizard
I don't know what I'm looking at, but it sure looks impressive.
I wish Saris would get an altimeter integrated with the PowerTap. That would be great.
I wish Saris would get an altimeter integrated with the PowerTap. That would be great.
-D
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Sounds like the big lesson to take away is that you would be a monster on a TT bike with a good position!
Take a look at this article on Cervelo's site:
https://www.cervelo.com/reviews/aerotest.pdf
45 km/h, he goes from 426 watts to 349 watts by changing from a regular road bike/no aero helmet to a TT bike, better position, aero wheels and helmet. That was Kai Hundertmark who is not a small guy.
Take a look at this article on Cervelo's site:
https://www.cervelo.com/reviews/aerotest.pdf
45 km/h, he goes from 426 watts to 349 watts by changing from a regular road bike/no aero helmet to a TT bike, better position, aero wheels and helmet. That was Kai Hundertmark who is not a small guy.
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Originally Posted by KendallF
Sounds like the big lesson to take away is that you would be a monster on a TT bike with a good position!
Take a look at this article on Cervelo's site:
https://www.cervelo.com/reviews/aerotest.pdf
45 km/h, he goes from 426 watts to 349 watts by changing from a regular road bike/no aero helmet to a TT bike, better position, aero wheels and helmet. That was Kai Hundertmark who is not a small guy.
Take a look at this article on Cervelo's site:
https://www.cervelo.com/reviews/aerotest.pdf
45 km/h, he goes from 426 watts to 349 watts by changing from a regular road bike/no aero helmet to a TT bike, better position, aero wheels and helmet. That was Kai Hundertmark who is not a small guy.
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Originally Posted by adxm
Well, at least I'd be a monster with a good position on a Cervelo P3 with Zipp 909s. Oh, racing is so pure.
did you race the del mar series this year? i've only been back riding for a little over month, so el cajones is going to be my first of the season.
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Originally Posted by derath
Saris and Garmin need to get together. Imagine. A Power-Edge. now that would rock.
-D
-D
NO - SRM and Garmin...Now that would Rock!
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To the OP. I am not sure of everything you are asking but pacing looks ok, though the turnaround spike to get up to speed was too long and as such, the subsequent drop in power was necessary to recover. The oscillations are normal so don't worry about them. Your HR can vary from day to day, so don't worry about it being too high. 470 for the last minute does not seem like too much in the tank unless you don't have a very high 1 min power relative to your threshold power.
Overall, impressive showing.
Overall, impressive showing.