Raced today (ist of season) 85kms in 2:15. Very fast start but had no real problem hanging with the bunch until the first climb at around 40km where I just lost touch at the top but got back on (power was high and pace fast so it seemed like I needed more power over this duration - 15 mins) then got back on and again hung with the bunch getting some recovery until the last longish climb of the race where I was dropped quite early and found I could not produce over about 260w when I would normally climb for this duration at around 280-290w (25 min climb) My quaestions centre around how I could improve power over the first climb at around 15 mins and then how I can make sure I can climb the later longer climbs at the necessary power.
Raced today (ist of season) 85kms in 2:15. Very fast start but had no real problem hanging with the bunch until the first climb at around 40km where I just lost touch at the top but got back on (power was high and pace fast so it seemed like I needed more power over this duration - 15 mins) then got back on and again hung with the bunch getting some recovery until the last longish climb of the race where I was dropped quite early and found I could not produce over about 260w when I would normally climb for this duration at around 280-290w (25 min climb) My quaestions centre around how I could improve power over the first climb at around 15 mins and then how I can make sure I can climb the later longer climbs at the necessary power.
Any thoughts would be appreciated.
Thanks
Peter
Sorry guys - correction - first climb of the day was not 15 mins but 7.5 mins.
Raced today (ist of season) 85kms in 2:15. Very fast start but had no real problem hanging with the bunch until the first climb at around 40km where I just lost touch at the top but got back on (power was high and pace fast so it seemed like I needed more power over this duration - 15 mins) then got back on and again hung with the bunch getting some recovery until the last longish climb of the race where I was dropped quite early and found I could not produce over about 260w when I would normally climb for this duration at around 280-290w (25 min climb) My quaestions centre around how I could improve power over the first climb at around 15 mins and then how I can make sure I can climb the later longer climbs at the necessary power.
Any thoughts would be appreciated.
Thanks
Peter
Hi peterwright,
First race off the season is usually the hard one - you don't seem to be able to train your body at the pace you would at races.
Did you concentrate on maintaining your nutrition before & during the race?
IIRC, you have CP. At the beginning of each climb, what was your NP, IF and TSS? What was your NP and duration for each climb and how does that compare with your max NP/duration curve?
IIRC, you have CP. At the beginning of each climb, what was your NP, IF and TSS? What was your NP and duration for each climb and how does that compare with your max NP/duration curve?
Thanks Rap
First climb Begginning cumulative data NP=228 IF=.83 TSS=58 40 mins into the ride
Climb data NP=317 Duration= 9mins Max ever= 313 and last 28 = 305
2nd climb cumulative at beginning NP=236 IF=.86 TSS=124 1.40 into ride
Climb data NP=284 Duration=19.30 Max ever= 286 and last 28= 270
So it looks like I was doing OK I guess but I need to improve as I just held on the first climb and then recovered ok but I got mangled on the second and final climb. MY team leader also recorded power and he climbed the final climb (Not in the front group) at 315w.
First climb Begginning cumulative data NP=228 IF=.83 TSS=58 40 mins into the ride
Climb data NP=317 Duration= 9mins Max ever= 313 and last 28 = 305
2nd climb cumulative at beginning NP=236 IF=.86 TSS=124 1.40 into ride
Climb data NP=284 Duration=19.30 Max ever= 286 and last 28= 270
So it looks like I was doing OK I guess but I need to improve as I just held on the first climb and then recovered ok but I got mangled on the second and final climb. MY team leader also recorded power and he climbed the final climb (Not in the front group) at 315w.
Well, it looks like the strongest riders just held off for the second climb to turn it up a notch. I would have done the same thing (assuming I could ride the 2nd climb at 315+w). The first climb comes too early and is too short to really clean out the field. The 2nd climb is the perfect place to make a move -- everybody's a little tired and the climb is long enough to create a nice gap. I love courses like that. You're going to have to increse your power across the board. Sounds like you'll need to do a ~320w 20 min interval after a couple of hours at ~.85IF. Or, lose ~20 lbs, whichever is easier.
Climb data NP=284 Duration=19.30 Max ever= 286 and last 28= 270
Okay, so your second climb was closer to your peak performance than you first thought and it doesn't sound like you pooped out or did too much work between the climbs. I agree with Rapdaddyo that it sounds like some of the other riders didn't reveal their hands until the later, longer climb.
Okay, so your second climb was closer to your peak performance than you first thought and it doesn't sound like you pooped out or did too much work between the climbs. I agree with Rapdaddyo that it sounds like some of the other riders didn't reveal their hands until the later, longer climb.
Yeah - I guess it at least tells me where I need to get to but at the same time it is a bit depressing that these "peers" have more ammo than me - especially as my 5 min and FT power are classified as good by coggans charts. I better get out riding....
Yeah - I guess it at least tells me where I need to get to but at the same time it is a bit depressing that these "peers" have more ammo than me - especially as my 5 min and FT power are classified as good by coggans charts. I better get out riding....
Well, if your team leader also got dropped on the second climb, then maybe some of the racers were better than 'good.' In the lower brackets, you'll sometimes get guys in the race that are destined for greatness and are just 'passing through' the levels in which you're trying to compete. That happened to me twice last year.
You hit a personal best on the first climb, so put that in the bank and keep working on that 20min power. 🙂
Well, if your team leader also got dropped on the second climb, then maybe some of the racers were better than 'good.' In the lower brackets, you'll sometimes get guys in the race that are destined for greatness and are just 'passing through' the levels in which you're trying to compete. That happened to me twice last year.
You hit a personal best on the first climb, so put that in the bank and keep working on that 20min power. 🙂
Thanks.. but team leader had just had 3 weeks off the bike while I had been putting in catch up kms ! He was SA nat champ 30-35 2 years ago so would normally be winning these races. Good to be able to see his PT files though. I think you are right though and that to be competitive in a very good 30-39 field (I am 38) that 20-30 min power will have to get to 315 from 285 - a quantum leap.
Hopefully, in the not too distant future, we'll be able to look at PM files from races all over the world. And, wouldn't it be great to be able to download a race file and "ride" the race on your trainer, duplicating the rider's power?
Thanks.. but team leader had just had 3 weeks off the bike while I had been putting in catch up kms ! He was SA nat champ 30-35 2 years ago so would normally be winning these races. Good to be able to see his PT files though. I think you are right though and that to be competitive in a very good 30-39 field (I am 38) that 20-30 min power will have to get to 315 from 285 - a quantum leap.
Watch this space..
Just out of curiosity, what's his weight compared to yours? If he's a bigger rider than you may not need all 315 of his watts. Of course, if he's smaller......
Just out of curiosity, what's his weight compared to yours? If he's a bigger rider than you may not need all 315 of his watts. Of course, if he's smaller......
🙄 Nice try - we are both 70kg - keep trying though...
🙄 Nice try - we are both 70kg - keep trying though...
When you have more power, you will appreciate courses with long climbs where you can drop those with less power. On the flat, you just can't do it unless your power differential is huge compared with theirs, given the 30+% drafting advantage. I hate flat courses.
