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Old 04-28-08, 06:24 PM   #1
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Why we do 15s on/15s off intervals



Stage 3 crit of Ephrata
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Old 04-28-08, 06:27 PM   #2
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what were the AP and NP for that bit?

Awesome. I can't wait to get out to a crit... maybe next Thursday...
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Old 04-28-08, 06:30 PM   #3
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what were the AP and NP for that bit

Awesome. I can't wait to get out to a crit... maybe next Thursday...
Code:
	Norm Power:	331
	VI:        	1.08
	Distance:  	28.382 km
			Min	Max	Avg
	Power:       	0	1024	306 	watts
	Speed:       	14.8	56.9	41.5 	kph
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Old 04-28-08, 06:37 PM   #4
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I'd barf at minute two.
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Old 04-28-08, 06:45 PM   #5
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I thought there'd be a bit more of a gap in there, but the big spike really is wide too, I suppose. Cool stuff.
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Old 04-29-08, 09:44 AM   #6
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When I looked at that chart the first time I thought it was in mph not kph... Made me want to cry a little bit. Until I convinced myself the entire crit was downhill somehow. That made it better.
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Old 04-29-08, 09:57 AM   #7
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Yeah, that threw me too. Come. On. Nomad. How long have you been back in the states?
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Old 04-29-08, 09:59 AM   #8
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It's kind of like shock and awe on a bicycle.
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Old 04-29-08, 02:16 PM   #9
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That reminds me that I have to get some short intervals into my training. Crit season is right around the corner.
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Old 04-29-08, 03:41 PM   #10
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That reminds me that I have to get some short intervals into my training. Crit season is right around the corner.
I see what you did there...
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Old 04-29-08, 05:26 PM   #11
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I see what you did there...
I'm not sure what I did? Ahhh I see - the pun? It was entirely unintentional. My sincerest apologies. I would never subject anyone to such a bad joke on purpose.
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Old 04-29-08, 05:52 PM   #12
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Old 05-01-08, 05:48 PM   #13
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I thought there'd be a bit more of a gap in there, but the big spike really is wide too, I suppose. Cool stuff.
I've got one with quite a gap (during training, not from a race):
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File Type: jpg micro intervals.jpg (69.3 KB, 26 views)

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Old 05-01-08, 06:04 PM   #14
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Stage 3 crit of Ephrata
What was the course like? How tight were the corners? There doesn't seem to be anywhere where the race settled. You look to be coasting into the corners and then jumping out of each one? Where were you riding in the group? Were you riding aggressively? Are any of these jumps attacks? Or were you covering moves at the front?

Flesh this baby out for us.
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Old 05-01-08, 06:30 PM   #15
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I'm not crit expert, but for me it was 4 pretty tight corners. Turn one was the widest coming downhill at good speeds.

Turn 2 & 3 were the hardest (Turn 2 is the biggest spike each lap (90 climbing turn - big ring power climb)

Turn 2 was either a tight inside corner at the curb or a wider momentum-carrying turn on the outside where you risked hitting the large grate just off the corner. There were at least two - but I think three - folks that overcooked that corner and got spat out of the pack.

Turn three wasn't quite as tight, but it certainly felt like the inside you could lean into the telephone pole that was up against the curb with your face if you tried.

Turn four was usually the easiest because it had the least momentum before shooting back down the gradual grade to the start finish and the fast turn one again.

After the road race on Saturday and TT Sunday morning, it took me ~20 minutes of the race just to get loose and it felt like I was just hanging on. I'm assuming that the 17-20 minute was two laps I did on the front-ish

I came up the inside around lap 20ish with a slow down in momentum, but didn't have to pedal to get there. I thought I'd be toting up a teammate we had for the GC, but I got there and saw him 2/3 of the way back in the pack again and let the pack move around me.

I probably should/could have done a lot more but simply don't have a lot of crit experience.
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Old 05-01-08, 06:36 PM   #16
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I've got one with quite a gap (during training, not from a race):
Yep, us NP busters can grind those out (greater than 1.09 IF). I think if you'd have done Nomad's race, you'd see the bigger gap from race data.

Nice workout there, BTW
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Old 05-01-08, 07:17 PM   #17
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What was the course like? How tight were the corners? There doesn't seem to be anywhere where the race settled. You look to be coasting into the corners and then jumping out of each one? Where were you riding in the group? Were you riding aggressively? Are any of these jumps attacks? Or were you covering moves at the front?

Flesh this baby out for us.
I can't speak for Nomad, nor do I wish to hijack, but as crits go, it was a fairly wide open course. Wide streets, no rough pavement, corner 1 was maybe 120 degrees, corner two was a bit tight (~80 degrees) leading into 12 pedal strokes of 5% climbing, corners 3 and 4 were relaxed, though I had to avoid the telephone pole on corner three with my head every time. There was a 150 meter 4% hill before the fourth corner. Even though at the front, I still tried to hammer into the corners and out of them so as to make the back of the race a bit miserable. I attacked 6 times or so to draw out the eventual winner (though I never worked with him...just made chase.)



Race:
Duration: 40:56 (41:00)
Work: 716 kJ
TSS: 59.1 (intensity factor 0.931)
Norm Power: 335
VI: 1.15
Pw:HR: 7.79%
Pa:HR: -0.87%
Distance: 17.066 mi
Min Max Avg
Power: 0 1289 292 watts
Heart Rate: 90 194 173 bpm
Cadence: 30 151 104 rpm
Speed: 0 35.4 25.0 mph
Pace 1:42 0:00 2:24 min/mi
Crank Torque: 0 1217 234 lb-in
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Old 05-01-08, 07:59 PM   #18
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You best be out there! I'll still have my extra blood cells from altitude, so it'll be my only chance ever to stomp you

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what were the AP and NP for that bit?

Awesome. I can't wait to get out to a crit... maybe next Thursday...
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Old 05-01-08, 09:32 PM   #19
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Yeah, I've been having dreams about that crit
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Old 05-02-08, 03:28 AM   #20
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Yep, us NP busters can grind those out (greater than 1.09 IF). I think if you'd have done Nomad's race, you'd see the bigger gap from race data.

Nice workout there, BTW
I didn't even realise I was an NP buster.
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Old 05-02-08, 06:22 AM   #21
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You best be out there! I'll still have my extra blood cells from altitude, so it'll be my only chance ever to stomp you
Well, hang on to your blood cells. My wife is running a bike festival next weekend at our school, and I'm going to be repairing/tuning donated bikes on Thursday night, for donation to our sister school on the East side. I'll miss the crit, but at least I'll be wrenching.

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I didn't even realise I was an NP buster.
You know, looking at the file, I didn't see that it was only 15 minutes. If you have any ride files with an IF over 1.05 (I think that's Coggan's threshold) for an hour, that's an NP bust.
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