After much deliberating, waiting and excuse-making, I finally decided to purchase CyclingPeaks software. Waited over a year since training with power began. Almost like training in the dark with no lights. What was I thinking?

So after the evening’s ride, I sat down, downloaded the program and started saving past .srm and then converting/saving to .wko files. For those that haven’t used it before (I might be the only one), it takes all your files over a specified range and determines ANYTHING you could possibly want over said range - HR values, wattage over different time ranges, TSS (Training Stress Scores) and IF (Intensity Factors), you name it. It then produces these fancy graphs, which I still have to figure out. (One thing at a time.)

If there’s one thing I have a knack for it’s figuring things out. I might not figure it out immediately, but with patience and repeated trial-and-error, very few things are out of grasp. Anyways, after loading all my saved SRM files, the first thing I noticed was the little Power Profile button. Let me tell you, if you’re in denial about your strengths and weaknesses, this will put it right out there for all to see. Right in perspective. No hiding. Though the categories (Untrained, Fair, Moderate, etc) could be argued, if you compare past results in all the events (flat, hilly, and all tt courses) you’ll clearly see deficiencies (which is what I am worried about.) It’s these deficiencies that you should be training. Hence..train the weaknesses, stupid.

I say stupid because after looking at the profile and look back at the seasons results, it’s clearly my 1-minute (i.e. sprint) that needs some serious work. Furthermore, I have NOT been training this. Totally my fault. But this doesn’t mean I can’t start working on it.

This was all figured out last night, after the ride. So while I’m out there training my 5-minute power numbers, which I clearly need not worry about, it was pretty much a wasted ride.

So here it is, for ALL to see - my power profile. Laugh and comment all you want. I just want it known that I WILL improve these numbers, and will use this blog as additional incentive. Hmm…maybe I can launch 1-minute attacks, followed by 5min tt efforts to the line? Sound familiar?

PowerProfile-Davila.JPG

Finally, the workout results. SRM was acting funny and intervals were not saving properly. I was supposed to be doing 4×6min intervals.

SRM #1:
Duration: 6:45
Work: 123 kJ
TSS: 12.6 (intensity factor 1.058)
Norm Power: 302
VI: 0.99
Distance: 2.827 mi
Min Max Avg
Power: 0 578 304 watts
Heart rate: 126 181 175 bpm
Cadence: 52 105 97 rpm
Speed: 14.6 27.2 25.1 mph
Pace 2:12 4:07 2:23 min/mi
Crank Torque: 0 858 268 lb-in

SRM #2:
Duration: 5:01
Work: 92 kJ
TSS: 9.5 (intensity factor 1.067)
Norm Power: 304
VI: 1
Distance: 2.066 mi
Min Max Avg
Power: 0 547 305 watts
Heart rate: 113 183 173 bpm
Cadence: 57 102 94 rpm
Speed: 10.5 28.7 24.7 mph
Pace 2:05 5:43 2:26 min/mi
Crank Torque: 0 642 275 lb-in

SRM #3:
Duration: 6:52
Work: 97 kJ
TSS: 9 (intensity factor 0.888)
Norm Power: 253
VI: 1.07
Distance: 2.75 mi
Min Max Avg
Power: 0 355 236 watts
Heart rate: 92 179 160 bpm
Cadence: 49 79 70 rpm
Speed: 12.2 27.3 24.0 mph
Pace 2:12 4:54 2:30 min/mi
Crank Torque: 0 411 283 lb-in

SRM #4:
Duration: 1:01
Work: 22 kJ
TSS: 3.1 (intensity factor 1.36)
Norm Power: n/a
VI: n/a
Distance: 0.292 mi
Min Max Avg
Power: 0 474 357 watts
Heart rate: 0 170 121 bpm
Cadence: 49 81 71 rpm
Speed: 14.2 21.6 17.2 mph
Pace 2:46 4:13 3:29 min/mi
Crank Torque: 0 566 427 lb-in

Entire workout (145 watts):
Duration: 1:52:40 (1:53:33)
Work: 979 kJ
TSS: 96.2 (intensity factor 0.716)
Norm Power: 204
VI: 1.41
Distance: 34.13 mi
Min Max Avg
Power: 0 578 145 watts
Heart rate: 0 249 114 bpm
Cadence: 29 124 82 rpm
Speed: 0 29.8 18.2 mph
Pace 2:01 0:00 3:18 min/mi
Crank Torque: 0 858 158 lb-in