A powerfile to look at.

PSUcycling said:

Here is a power file from the Hotter n' Hell 100 from last year. I do this in hopes that others will post there info to share as well.

rider.

racing 2 years
cat 3
23 y/o
68kg

nobody else wants to throw theirs up? c'mon don't be scared.....

PSUcycling said:

nobody else wants to throw theirs up? c'mon don't be scared.....

Ok. I can't imagine this will be interesting, but here goes...

Kansas City 2005 MS-150

First year Cat 5
78 kg
35 yrs old

Here's a hilly group ride that might be more fun....

Here's my 5 min test from yesterday. Today will probably be the 20 min test.

I was off the bike a bit and then sick this winter and detrained quite a bit (or so I thought).

My best 5 min power from last year was like 314 but all my 5 min efforts were in the context of 6x5s. I haven't done any L5 or L6 work in months, just SST the last 5 weeks.

Pacing wasn't very good since I was aiming for 310 then I realized I wasn't hurting enough halfway through and really had to increase the pace so that I would feel like I gave it everything afterwards.

I probably weigh 153 lbs right now. Racing weight is 147-150. Age 32. Altitude 5500'.

Here's the 20 min test from today. About 10W better than my best from last season on the same course with nicer conditions. And I thought it would take me months to get back to where I was after being sick. I think I'm going to stick to my new training plan since it seems to be working quite well 🙂

Actually guys, I find these files quite interesting. Evidently, I dont have much of a life! 🙂

flapsupcleanup said:

Actually guys, I find these files quite interesting. Evidently, I dont have much of a life! 🙂

OK I have a cat 4 hilly circuit race file. Weigh 152 pounds.
Starts at about 0:31 and ends at 1:32.
I got dropped at the surge around the 1:23 mark. What happened to me? It doesn't look that much different from the previous laps.

Woofer said:

OK I have a cat 4 hilly circuit race file. Weigh 152 pounds.
Starts at about 0:31 and ends at 1:32.
I got dropped at the surge around the 1:23 mark. What happened to me? It doesn't look that much different from the previous laps.

woofer,

what are your stats? FT?

PSUcycling said:

woofer,

what are your stats? FT?

Sorry I am such a doofus.

FT calculated to be 245.
1 min max 475
5 min max 280

I'm no expert at interpreting PM files but maybe you just used up all your matches?

Woofer said:

OK I have a cat 4 hilly circuit race file. Weigh 152 pounds.
Starts at about 0:31 and ends at 1:32.
I got dropped at the surge around the 1:23 mark. What happened to me? It doesn't look that much different from the previous laps.

Squint said:

I'm no expert at interpreting PM files but maybe you just used up all your matches?

Possibly. I also noted that my cadence went way up when I got dropped. Perhaps I should have used bigger gears to keep my cadence near what it had been on prior drops. Coulda shoulda woulda.

Here's two crits on one day.
The first one was in the rain and there was a crash with three to go, I stopped, then bridged back up to the group after about a twenty second gap opened up with one to go and started getting in position and had to slow for another crash, and just sprinted for the effort at the end.
In the second one I just waited until the next to last lap and attacked to go OTF when the group slowed and was feeling pretty good about myself when my calves started cramping up so I had to soft pedal for a bit and lost about 20 places by the time I was able to start pedaling again.

Hmmm.....that looks like mine. Haven't done a 1 min max but for 5 min I can generate about 280w. My 3 minutes is about 290w. My FT is about 240 which was tested on this past Sunday on the trainer (2x30). Weight is 60 to 61 kg. Say you are a cat3???? I am a cat4 and really looking forward to this season. 😄

I just realized the OP is a cat3. Woofer, are you a cat3 or a cat4??

Woofer said:

Sorry I am such a doofus.

FT calculated to be 245.
1 min max 475
5 min max 280

Woofer said:

Here's two crits on one day.
The first one was in the rain and there was a crash with three to go, I stopped, then bridged back up to the group after about a twenty second gap opened up with one to go and started getting in position and had to slow for another crash, and just sprinted for the effort at the end.
In the second one I just waited until the next to last lap and attacked to go OTF when the group slowed and was feeling pretty good about myself when my calves started cramping up so I had to soft pedal for a bit and lost about 20 places by the time I was able to start pedaling again.

heheh - it wasn't raining at Apple Pie! :p Damp, yes. Super-sketchy, for sure. I did the same two races (we need to say hi sometime - I ride for Eastside Cycles, usually on a Look 585.) I'm no big fan of crits and these were some of the sketchiest ever - the reason my first race is just a little shorter than Woofer's is I got caught in that last crash before the final turn. Took a chunk out of my elbow and have a glorious patch of road rash on my hip. Bummer - you can see in my file where I moved up with three to go and I was moving up again when two guys in front of me decided to inspect the pavement a little more closely.
In the second race, I stayed off the front for a bit and picked up a prime, but I was pretty sore and a little gassed - not much adrenalin left after that crash. 😄 When they went down in the final turn, I just bagged it - not worth sprinting for 20th and getting in another crash - like what happened the next day at Cherry Pie in the 4's. 🙁 Very much looking forward to this weekend's road race, even though it's supposed to snow. :eek:

my #'s:
35 y.o. Cat 4
145 lbs.
OBLA: 285w (yes, from a lab test - boo hiss, blah blah)
max's taken from CP in last 28 days:
1min: 511
5min: 350

targetedenterprises.combillOpen ↗ cadence is off 46x15 @150

BlueJersey said:

Hmmm.....that looks like mine. Haven't done a 1 min max but for 5 min I can generate about 280w. My 3 minutes is about 290w. My FT is about 240 which was tested on this past Sunday on the trainer (2x30). Weight is 60 to 61 kg. Say you are a cat3???? I am a cat4 and really looking forward to this season. 😄

I just realized the OP is a cat3. Woofer, are you a cat3 or a cat4??

I am a cat 4 on the road and a cat 3 on the track.
Did a 2x24 this week (not enough mountain) and got about 245 both times.
Just retested my 5 minute and got 300 this week (chasing someone else is a great motivator for me) which is better but still not in any of you guys' league. 🙂
Haven't worked on my sprint outside of cyclocross racing for the past couple of months so I am ahead of where I was last year everywhere except on the sprint where I am at least fifteen percent behind.

So PSUcycling did you do the GVGP /Omloop stage race ?

if so what was your power ave for the TT ?( 40 degrees , wind gusting to 40 mph nowhere to warm up ...)

quote from the race flyer :

The GVGP is the classic euro course with fast-twisty flat sections and a series of rolling hills scattered over the last 3.5 miles of each 9.5 mile circuit. The KCTT will indeed be scary: scary hard. The first mile is punctuated with the 10% slug out of the canyon and the last 3 miles includes a series of false flats. The Omloop Criterium on Sunday overlooks the beautiful Canyon Lake.

.

Black_Hat said:

So PSUcycling did you do the GVGP /Omloop stage race ?

if so what was your power ave for the TT ?( 40 degrees , wind gusting to 40 mph nowhere to warm up ...)

quote from the race flyer :

The GVGP is the classic euro course with fast-twisty flat sections and a series of rolling hills scattered over the last 3.5 miles of each 9.5 mile circuit. The KCTT will indeed be scary: scary hard. The first mile is punctuated with the 10% slug out of the canyon and the last 3 miles includes a series of false flats. The Omloop Criterium on Sunday overlooks the beautiful Canyon Lake.

.

I did.

Keep in mind that this was my first race of the season and i did this on a regular road bike frame. I thought the hill was going to be more of a contributor, but I wish I had used my TT rig.

time: 11:25
Average Power: 325
Normalized Power: 340
weight at time of race: 149
That got me 40th out of 100+ p1/2's. Although I am a terrible TT'r, but Iv'e made bringing up my FT a priority.

The crit was awesome, I ended up with 10th. There is a big bottle neck right before the finish, so I dove in and jumped through the grass instead of waiting to get pushed through. The race took about 1:13 with an average power of 240, and multiple long stretches of 350+ (like 5-10mins).

were you there? how did you do?

PSUcycling

80 kilos
32 spokes front and rear
no speed equipment
1st min ave 550 watts
1st 5min ave 405 watts
364 watts for 11:39

norm power 372

I could not negative split the TT with that hill right off the bat I hit 700 watts just trying to get up the hill and as I crested the top the wind almost blew me backwards ..it was one of the more painfull TT's I have done .

I was in whitetop blue shorts I tried to get off the front with the A&M guy for the 1st 2 laps
I drifted back to recover and there was an accident I went off road to avoid
dropped my chain could not get back on ......called it a day

I had to work on sunday

Iam more of a sprinter ..at least my testing shows that more than results
I have been working on bringing up my FT as well ..................
this winter main ride is austin to bastrop 110 miles featuring 1/2 dirt roads
ave 210-230 watts door to door

Black_Hat said:

80 kilos
32 spokes front and rear
no speed equipment
1st min ave 550 watts
1st 5min ave 405 watts
364 watts for 11:39

norm power 372

I could not negative split the TT with that hill right off the bat I hit 700 watts just trying to get up the hill and as I crested the top the wind almost blew me backwards ..it was one of the more painfull TT's I have done .

I was in whitetop blue shorts I tried to get off the front with the A&M guy for the 1st 2 laps
I drifted back to recover and there was an accident I went off road to avoid
dropped my chain could not get back on ......called it a day

I had to work on sunday

Iam more of a sprinter ..at least my testing shows that more than results
I have been working on bringing up my FT as well ..................
this winter main ride is austin to bastrop 110 miles featuring 1/2 dirt roads
ave 210-230 watts door to door

were you in the 3/4's? and is your initials s.h.?

thats amazing how much power you made and were slightly slower, maybe the hill was more of a factor than I thought. I'm definately an all rounder leaning alot towards a climber. I still think that a TT rig would have been around 20s + faster, even with the extra weight.

my max on the hill was around 600 and averaged 450, but I hit 800 on the start. It still amazes me that if you go by RPE or HR, that it seemed like i was soft pedaling at the begining, but i was maintaining, 300watts to the base of the hill. It was very hard to ride so easy, but I knew that It was better to maintain a lower average at the bottom.

psu