Challenge session 2: 20km TT 4th July 2010

Some other interesting points

In this test you held back and you were 13 seconds slower on the first lap (8:02 to 7:49). However, on the seond lap you were 18 seconds faster (7:55 to 8:13), on the third lap you were 16 seconds faster (8:03 to 8:19) an on the last lap you were 19 seconds faster (7:51 to 8:10).

You last lap was almost as fast as your first lap from the first test.

Can you see the value in holding back?

fluro

Fluro

Thanks for analysing the figures

I am totally stoked about how much faster I was today than last week.

The benifits of pacing the first lap really came to the fore on the last lap where I was able to push alot harder, perception anyhow. There was no change in wind conditions that I felt.

I was alot happier before old mate Stuie got on his bike and rode a smashing time of 31:13.

When are you doing yours Fluro?

G'day Cameron,

When this wild weather settles down and I can get some k's back into the legs. :-(

We are getting smashed here in Perth.

The ATTA series have there next 20km TT in the first week of August might hold off to then.

fluro

P.S That sub 30min and 40kph target is looking attainable for you. Go after it I say

Nice stuff Ratty, I hope I can get some sort of improvement when I do my next one.
Fluro top marks for all the analsys, from reading what you have written for everyone else I hope this brain of mine has taken in some of your great advice. Well done and thankyou

Cheers

mgilla

Mick G wrote:Nice stuff Ratty, I hope I can get some sort of improvement when I do my next one.
Fluro top marks for all the analsys, from reading what you have written for everyone else I hope this brain of mine has taken in some of your great advice. Well done and thankyou

Cheers

mgilla

keep it coming Mick and be sure to post your results. I enjoy giving back to the sport and helpig anyone who is willing to ask.

I'm not claiming to be an expert or anything, but I love just looking at the numbers and trying to help people get to the next level.

I would do this on transitions, unfortunately, you get beat down pretty quickly there at times ,which is a bit discouraging.

But like I said, if anyone is willing to have go, I'll be more than willing to help out.

fluro

25watt improvement after your training block!
and 11 watts difference between being fresh, rested, (whatever ) tests.. assume same fittness!
also on execution, its great to see you take the advice to slow down when coming out of the gate.. I think you could even go slower for the first 1km as between 1-2k's there is a hr drop which shows that you still did push to hard at the start!
awesome numbers and thanks for retesting (if you ever ask me to re test id say no way! )

couple of questions.
do you test with your HR/Power meter covered or uncovered?
what program do you use to overlay the rides like that?

Good points Matt C

Check out this profile profile from Sorenson last night 6.4w/kg

http://home.trainingpeaks.com/media/1236039/stage%209_6_4.jpg

Can you see where he popped?

I was following him and Jens last night on the SRM website. Thos two guys were animals on that final climb.

Epic stuff.

fluro

thats pretty sick.. he lost 15mins and came 60th... averaged 410watts..

epic..

I actually dont think he 'cracked' his hr profile is steadly growing and his power seems up and down early in the climb must have been where he was attacking/surging, for 10 mins or so then he dropped a wheel then he settled down into a very steady tempo.

to come 60th with power like that is brutal!

Now that my FTP has gone up, should i be re-writing my zones and training to them?

Matt C wrote:25watt improvement after your training block!
and 11 watts difference between being fresh, rested, (whatever ) tests.. assume same fittness!
also on execution, its great to see you take the advice to slow down when coming out of the gate.. I think you could even go slower for the first 1km as between 1-2k's there is a hr drop which shows that you still did push to hard at the start!
awesome numbers and thanks for retesting (if you ever ask me to re test id say no way! )

couple of questions.
do you test with your HR/Power meter covered or uncovered?
what program do you use to overlay the rides like that?

I had the powermeter visable and yes i was looking at it quite a lot. Im sure id have a lower speed if i left it up to my own devices with perception of effort.

I am using sporttracks software with Overlay plugin to make those graphs. Both are freeware.

Hey Cam, where are you doing your test? Mick

Mick.

Ive been doing the test out at Penrith Regatta Centre

Cool. My test venue of choice as well. Haven't done a 20km test there though. Maybe in 2015 to kick off my next IM prep.

My IM prep begins in 4 days......

Oh dear.

Mick B wrote:Cool. My test venue of choice as well. Haven't done a 20km test there though. Maybe in 2015 to kick off my next IM prep.

next time you want to do it or im heading there ill give u a call

Alex, what race are u aiming for?

Im starting my Busso prep too

Port Mac. Phuket 70.3 the same day as Busso so this is technically the start of the prep for that. I am coming from a very soft base though. Not 'off the couch' so to speak but certainly not great. I have signed back up with Al Pitman as I found the guy here in Dubai does not quite click with me training wise. Top guy though but I KNOW Al knows me and does good things. Also, Al has started doing Power for the bike portion as he has been using it for a year or so now himself which is spot on for me.

Cameron G wrote:

Mick B wrote:Cool. My test venue of choice as well. Haven't done a 20km test there though. Maybe in 2015 to kick off my next IM prep.

next time you want to do it or im heading there ill give u a call

Okay. Need some new motivation. The Ranga has pulled my mojo by calling an election. They have cancelled the Tamworth 2 day Tour on election weekend now. Something to do with road closures and people not being able to vote. Had swapped weekends at work and done half a prep and now no race. Have pulled stumps on all training and rediscovered potato scallops at lunch today. Shit they are tasty.