E’s Rock

I’m going to step out on a limb here and defend the PT. All the problems with moisture, water etc have been fixed since the new SL hubs were introduced. I’m not talking about the old-school bright-ass yellow hubs, but the black/carbon hub. I’d still stay away from the wireless 2.4 edition. CatEye can’t even get their wireless speed/cadence unit to work so I wouldn’t bank on it. (Say what you may, but I see those Cateye units returned ALL the time for the wired brother.)

When it comes down to it, power is power, regardless of the system, where it’s read (crank or hub). Remember, each system is going to be a few watts (give or take) different than the other system and you’ll have to adjust to the readings (if you have separate devices). Who cares though. Dave L has proven this - the SRM and PT are off by a few watts, bid deal. More importantly, it’s not the ‘actual’ wattage you should be worried about, but the [B]consistency [/B]of that reading. What you don’t want to do is have 2 different devices, and incorrectly assume 300 watts is the same on each of the devices. It just ain’t gonna happen and you’ll find yourself in trouble during a TT with such a strategy.

Additionally, CyclingPeaks, which we all use, doesn’t care what system you’re using. You’ll still get TSS, IF and all those readings.

Now, from a logical (i.e. financial) point of view, the SRM makes little sense. Even if it requires the purchase of two (2) PT hubs. Let me explain:

First make a few assumptions:
1. $3240 price tag on the SRM (with discount)
2. You’ll need a set of race wheels
3. If you went the PT-route, you’ll need two (2) sets of wheels (training/racing).

Competitive is showing a price of $1100 for a PT on a Mavic Open pro, a proven all-rounder which can take a beating. You can get a matching front for like $200 easy. So we’ve got 1300$ and power, on a training wheel.

$1600 for a PT in a 404 rear tubular + $900 for a matching front = $2500.

Together you have $3600 - 10% = [B]$3240[/B]. Now you’re training and racing with power. Fair enough.

But wait Mr. Dávila, you’ve already spent more than the cost of the SRM? al contraire monsieur….remember you still need a set of Zipp wheels to race on if you went the SRM route. Add another $2k = [B]$5200[/B] total.

So you’re looking at $3200 vs $5200 to have an ‘identical’ setup for both racing and training situations.

Now what about tt’ing? Pay a few $$ and get a disc cover setup for the rear 404. Per the MIT study/wind tests, apparently the first 1/3 of the bike is the most important. Other than the Crr on the rear, not sure the disc/404 would make THAT much of a difference. Either way, that’s another cost for the disc either way.
But hey what do I know. I’ve owned both the PT and the SRM and not sure how it happened, I have multiple SRM cranks.

e

This morning was the Lakewood Blue Claws race in South Jersey. Maybe I should have been representing at the Kingwood TT but a.) you never pass on a race in your backyard b.) I’m not a Cat3 and thus c.) the NJBA time trial cup does not pertain to me. Hmm, race in your backyard (10mins away) or TT for 20mins and drive an hour?

The crit in Lakewood is a great course. Wide and open, none of this double-yellow line monkey-business. If you want to crank it and pass everyone on the right, into the wind, by all means do it. I’m not stopping you.

15 laps, 1.2 mile each, flat, with a false-flat riser type thing into the wind about 1/3rd of the way around. About 5 right-hand turns, perfect for a breakaway, if you don’t mind the wind. Definitely a sprinters course…and a sprinter I am not!

The plan was to sit-in and not be stupid. Simple. Fair enough. Save the energy for the 2nd to last lap. I stayed near the front the whole time, avoided a few crashes and not ONCE did I allow the wind to smack me around from the front. Always protected and behind someone’s wheel. I pretended to ‘pull’ maybe once, and then jumped right back under cover.

A few guys attempted to break-away, or what appeared to want to break-away. A guy from Pro-Pedals specifically (guy must have weighted 200lbs easy, a monster of a neanderthal-looking dude just huge) kept attacking, or rather, jumping off the front. All those Pro-Pedals guys are monsters - it’s very difficult for me to distinguish between a dangerous one and a not-so-dangerous one. At any rate, he kept jumping off the front. I’m not quite sure what his intentions were, either. Maybe tire us down who knows.

Just once I managed to bridge up to him, alone, and just sat on his wheel. “What’s the plan now?” I ask. No answer. I let him pull and sat-in until the packed caught us. We managed a good half-lap around though.

The whole time around the course the mind was calculating every possible scenario, on every possible terrain change, on every imaginable riser/turn/curve. Like the nerd than I am, a computer non-stop. “Let’s see, if we’re doing 23mph over this little riser, I just need to keep it above 25mph when I’m alone to maintain the distance. And if we’re doing 26mph on this flat, I need to hold 28mph. If on this windy section we’re doing 22, then 23 should hold them off for a bit. And if we slow down to 20mph on this one section again then…”

WABAM!!! Here we go!!! And we’re off!!! 2 laps to go! I hit it along the left and push it on the slight downhill section, up and over the riser and holding. I’m hitting all the right mental checkpoints. Screw the wattage numbers Eric, you need to hit those speeds. Focus E! 30mph on the downhill, 26mph over the riser, 28mph on the flat and 24mph into the wind. So far so good. Don’t look back your doing good!

I come across with one lap to go and I can’t seem them from the corner of my eyes on the turns. Just one more time over the riser.

And just as fast as it had begun, just as quickly it ended. I make it over the riser and the pack just swallows me whole. There’s no point in sprinting, finished a few in front of the back.

I was upset and pissed, yet happy and proud at the same time. A mental battle of sorts. There was nothing else I could do. No one wanted to work or bridge up, they were happy with letting it end in a sprint. Not me. I told myself it was first or last - 2nd, 3rd etc are meaningless to me. I don’t want 2 upgrade points, I want the full amount or nothing. I had committed I would attack with 2 laps to go, stuck to the plan and learned a few lessons in the process.

Looking over my file - the attack from the outset should have been stronger. Much stronger. A measly 585 watts. Whipty-f’ing doo! Was I really going for it or just testing the waters? Well Eric based on that 585 watt jump you weren’t doing a DAM thing but riding in the park!

That first jump is very important I’ve learned. The idea is to get to cruising speed and fast, then hold strait TT mode. Hit them by surprise and don’t give anyone a chance to latch on. How they didn’t jump on my wheel I don’t know. Maybe because they were doing 20mph or they were tired. Who cares. Secondly, I need to take advantage on the downhill section. 30mph at 300 watts is not enough.

If you don’t get the distance it’s just not going to work. I kept looking at my power #s and thinking “don’t blow up just yet, you still have another lap to go.” The fact is…who cares if you blow up. If you don’t then you didn’t go hard enough. It’s first or nothing. Granted, I should have known what distance and time I could hold it for. 2.4 miles was a LONG ways, and a 350 watt average isn’t going to cut it. No way Jose! But this is part of the learning process.

I could honestly say it was my first real and actual attempt at a break-away. It was planned but not really, well sort of. 2 laps left and everyone slowed-up. You sit and think around too much and the opportunity can disappear in an instant.

Next time…who knows. Next time I’ll be prepared (train myself) to hold 400 watts for 4 minutes, hell, for 5 minutes. I can’t sit and say I would have attacked later, because an attack later would really be expected. The sprinters near the front, everyone is just waiting for it.

Anyways, the numbers and graph is below.

Decided to play with the find function and see what would come up. CyclingPeaks calls each of the little yellow sections a “Find”. Hunter and Coggan call them matches. For me: efforts above 400 watts anywhere between 10 and 20 seconds duration. Basically, wasted energy if you ask me. Hell…on one of them I even hit 1000 watts. Where I was sprinting to or going don’t ask. But it was NOT on the initial attack for the breakaway. Go figure.

Maybe I’m just an idiot when it comes to racing and I have a lot to learn. Or maybe I just needed a pair of 808s. =]

Race:
Duration:      42:53
Work:          623 kJ
TSS:           77 (intensity factor 1.039)
Norm Power:    288
VI:            1.19
Distance:      17.866 mi
Min    Max    Avg
Power:           0    1032    243     watts
Heart rate:      118    201    171     bpm
Cadence:         28    136    90     rpm
Speed:           0    31.9    25.0     mph
Pace             1:53    0:00    2:24     min/mi
Hub Torque:      0    253    64     lb-in
Crank Torque:    0    928    225     lb-in

Find #1 (481w):
Duration:      0:10
Work:          5 kJ
TSS:           n/a
Norm Power:    n/a
VI:            n/a
Distance:      364 ft
Min    Max    Avg
Power:           195    676    481     watts
Heart rate:      169    180    177     bpm
Cadence:         66    118    106     rpm
Speed:           23.1    25.9    24.2     mph
Pace             2:19    2:36    2:29     min/mi
Hub Torque:      55    176    130     lb-in
Crank Torque:    250    492    375     lb-in

Find #2 (648w):
Duration:      0:11
Work:          7 kJ
TSS:           n/a
Norm Power:    n/a
VI:            n/a
Distance:      440 ft
Min    Max    Avg
Power:           254    1032    648     watts
Heart rate:      n/a    n/a    n/a     bpm
Cadence:         61    116    101     rpm
Speed:           24.3    30    26.3     mph
Pace             1:60    2:28    2:17     min/mi
Hub Torque:      69    253    158     lb-in
Crank Torque:    337    846    529     lb-in

Find #3 (610w):
Duration:      0:10
Work:          6 kJ
TSS:           n/a
Norm Power:    n/a
VI:            n/a
Distance:      384 ft
Min    Max    Avg
Power:           192    897    610     watts
Heart rate:      168    168    168     bpm
Cadence:         78    111    98     rpm
Speed:           23.4    29.5    26.3     mph
Pace             2:02    2:34    2:17     min/mi
Hub Torque:      54    229    153     lb-in
Crank Torque:    181    721    512     lb-in

Find #4 (643w):
Duration:      0:18
Work:          11 kJ
TSS:           n/a
Norm Power:    n/a
VI:            n/a
Distance:      728 ft
Min    Max    Avg
Power:           356    796    643     watts
Heart rate:      n/a    n/a    n/a     bpm
Cadence:         89    100    96     rpm
Speed:           22.6    31.4    28.0     mph
Pace             1:55    2:39    2:09     min/mi
Hub Torque:      104    195    152     lb-in
Crank Torque:    338    715    562     lb-in

Find #5 (636w):
Duration:      0:10
Work:          6 kJ
TSS:           n/a
Norm Power:    n/a
VI:            n/a
Distance:      364 ft
Min    Max    Avg
Power:           328    838    636     watts
Heart rate:      n/a    n/a    n/a     bpm
Cadence:         80    96    88     rpm
Speed:           22.9    28    25.1     mph
Pace             2:08    2:37    2:24     min/mi
Hub Torque:      95    217    167     lb-in
Crank Torque:    315    833    612     lb-in

Find #6 (533w):
Duration:      0:11
Work:          6 kJ
TSS:           n/a
Norm Power:    n/a
VI:            n/a
Distance:      400 ft
Min    Max    Avg
Power:           278    627    533     watts
Heart rate:      162    162    162     bpm
Cadence:         61    108    93     rpm
Speed:           21.4    26.5    23.8     mph
Pace             2:16    2:48    2:31     min/mi
Hub Torque:      86    175    148     lb-in
Crank Torque:    385    587    485     lb-in

Find #7 (575w):
Duration:      0:14
Work:          8 kJ
TSS:           n/a
Norm Power:    n/a
VI:            n/a
Distance:      522 ft
Min    Max    Avg
Power:           342    776    575     watts
Heart rate:      169    169    169     bpm
Cadence:         88    100    95     rpm
Speed:           25.2    26.7    25.9     mph
Pace             2:15    2:23    2:19     min/mi
Hub Torque:      88    194    146     lb-in
Crank Torque:    311    682    512     lb-in

Find #8 (719w):
Duration:      0:15
Work:          11 kJ
TSS:           n/a
Norm Power:    n/a
VI:            n/a
Distance:      591 ft
Min    Max    Avg
Power:           466    901    719     watts
Heart rate:      n/a    n/a    n/a     bpm
Cadence:         82    96    88     rpm
Speed:           23.1    29.3    26.2     mph
Pace             2:03    2:36    2:17     min/mi
Hub Torque:      133    243    181     lb-in
Crank Torque:    433    928    691     lb-in

Find #9 (651w):
Duration:      0:21
Work:          14 kJ
TSS:           n/a
Norm Power:    n/a
VI:            n/a
Distance:      873 ft
Min    Max    Avg
Power:           77    895    651     watts
Heart rate:      169    169    169     bpm
Cadence:         68    100    91     rpm
Speed:           25.1    30    28.0     mph
Pace             1:60    2:23    2:09     min/mi
Hub Torque:      20    206    152     lb-in
Crank Torque:    96    850    596     lb-in

Break-Away:
Duration:      3:56
Work:          81 kJ
TSS:           10.4 (intensity factor 1.259)
Norm Power:    n/a
VI:            n/a
Distance:      1.721 mi
Min    Max    Avg
Power:           0    584    342     watts
Heart rate:      173    196    183     bpm
Cadence:         51    105    91     rpm
Speed:           20.8    31.9    26.3     mph
Pace             1:53    2:53    2:17     min/mi
Hub Torque:      0    176    87     lb-in
Crank Torque:    0    509    318     lb-in

Entire workout (212 watts):
Duration:      59:56 (1:06:08)
Work:          759 kJ
TSS:           96.1 (intensity factor 0.984)
Norm Power:    273
VI:            1.28
Distance:      22.548 mi
Min    Max    Avg
Power:           0    1032    212     watts
Heart rate:      63    201    157     bpm
Cadence:         28    141    90     rpm
Speed:           0    31.9    22.6     mph
Pace             1:53    0:00    2:39     min/mi
Hub Torque:      0    253    60     lb-in
Crank Torque:    0    928    197     lb-in

Peak 5s (969 watts):
Duration:      0:05
Work:          5 kJ
TSS:           n/a
Norm Power:    n/a
VI:            n/a
Distance:      207 ft
Min    Max    Avg
Power:           921    1032    969     watts
Heart rate:      n/a    n/a    n/a     bpm
Cadence:         103    116    110     rpm
Speed:           26.9    30    28.6     mph
Pace             1:60    2:14    2:06     min/mi
Hub Torque:      204    253    224     lb-in
Crank Torque:    675    846    746     lb-in

Peak 10s (835 watts):
Duration:      0:10
Work:          8 kJ
TSS:           n/a
Norm Power:    n/a
VI:            n/a
Distance:      427 ft
Min    Max    Avg
Power:           792    895    835     watts
Heart rate:      n/a    n/a    n/a     bpm
Cadence:         89    94    93     rpm
Speed:           28.7    30    29.5     mph
Pace             1:60    2:05    2:02     min/mi
Hub Torque:      176    206    187     lb-in
Crank Torque:    720    850    762     lb-in

Peak 20s (717 watts):
Duration:      0:20
Work:          14 kJ
TSS:           n/a
Norm Power:    n/a
VI:            n/a
Distance:      830 ft
Min    Max    Avg
Power:           223    895    717     watts
Heart rate:      169    169    169     bpm
Cadence:         85    100    94     rpm
Speed:           25.6    30    28.4     mph
Pace             1:60    2:21    2:07     min/mi
Hub Torque:      54    206    165     lb-in
Crank Torque:    190    850    646     lb-in

Peak 30s (605 watts):
Duration:      0:30
Work:          18 kJ
TSS:           4 (intensity factor 2.182)
Norm Power:    n/a
VI:            n/a
Distance:      0.233 mi
Min    Max    Avg
Power:           0    895    605     watts
Heart rate:      169    169    169     bpm
Cadence:         70    100    93     rpm
Speed:           25.1    30    27.9     mph
Pace             1:60    2:23    2:09     min/mi
Hub Torque:      0    206    142     lb-in
Crank Torque:    0    850    551     lb-in

Peak 1min (411 watts):
Duration:      1:00
Work:          25 kJ
TSS:           3.5 (intensity factor 1.451)
Norm Power:    n/a
VI:            n/a
Distance:      0.47 mi
Min    Max    Avg
Power:           212    582    411     watts
Heart rate:      183    184    184     bpm
Cadence:         84    103    94     rpm
Speed:           24.2    31.9    28.0     mph
Pace             1:53    2:29    2:08     min/mi
Hub Torque:      48    159    98     lb-in
Crank Torque:    196    509    371     lb-in

Peak 2min (369 watts):
Duration:      2:01
Work:          45 kJ
TSS:           6.2 (intensity factor 1.358)
Norm Power:    n/a
VI:            n/a
Distance:      0.924 mi
Min    Max    Avg
Power:           0    584    369     watts
Heart rate:      183    196    187     bpm
Cadence:         51    105    92     rpm
Speed:           20.8    31.9    27.5     mph
Pace             1:53    2:53    2:11     min/mi
Hub Torque:      0    176    90     lb-in
Crank Torque:    0    509    338     lb-in

Peak 5min (315 watts):
Duration:      5:01
Work:          95 kJ
TSS:           11.8 (intensity factor 1.187)
Norm Power:    329
VI:            1.04
Distance:      2.217 mi
Min    Max    Avg
Power:           0    936    315     watts
Heart rate:      172    185    181     bpm
Cadence:         81    118    92     rpm
Speed:           21.7    31.9    26.5     mph
Pace             1:53    2:46    2:16     min/mi
Hub Torque:      0    206    79     lb-in
Crank Torque:    0    732    289     lb-in

Peak 10min (289 watts):
Duration:      10:04
Work:          173 kJ
TSS:           21.6 (intensity factor 1.138)
Norm Power:    315
VI:            1.09
Distance:      4.274 mi
Min    Max    Avg
Power:           0    895    289     watts
Heart rate:      163    196    177     bpm
Cadence:         45    109    90     rpm
Speed:           0    31.9    25.5     mph
Pace             1:53    0:00    2:21     min/mi
Hub Torque:      0    206    74     lb-in
Crank Torque:    0    850    270     lb-in

Peak 20min (252 watts):
Duration:      20:05
Work:          303 kJ
TSS:           39.3 (intensity factor 1.085)
Norm Power:    301
VI:            1.19
Distance:      8.482 mi
Min    Max    Avg
Power:           0    936    252     watts
Heart rate:      157    200    173     bpm
Cadence:         39    118    90     rpm
Speed:           0    31.9    25.3     mph
Pace             1:53    0:00    2:22     min/mi
Hub Torque:      0    243    65     lb-in
Crank Torque:    0    928    235     lb-in

Peak 30min (244 watts):
Duration:      30:06
Work:          440 kJ
TSS:           55.6 (intensity factor 1.054)
Norm Power:    292
VI:            1.19
Distance:      12.527 mi
Min    Max    Avg
Power:           0    901    244     watts
Heart rate:      157    201    171     bpm
Cadence:         28    133    89     rpm
Speed:           0    31.9    25.0     mph
Pace             1:53    0:00    2:24     min/mi
Hub Torque:      0    243    64     lb-in
Crank Torque:    0    928    229     lb-in

This weekend was the Dutch County PA Stage Race (point-based) in the Gap/Lancaster area, some 2.5 hours away. It was “supposed” to be a novice-type race, with only Category 4 and 5’s attending. Not to compare or take away from Fitchburg, but a similar scenario pans-out with end-of-season stage races - quite a few sand-bagging Cat4’s show up.

Of particular interest were these 2 Bolivian guys. One in the Cat 4 the other in the Cat 5s. They completely crushed/shattered/blazed each race, with the Cat4 taking 1st, 2nd, and 1st respectively in the Road, TT and Crit. Also of greater interest, his Bolivian jersey had rainbow stripes, a’la Bettini. Hmm? Is this guy really a Cat 4? (More to follow.)

The first stage was a 45 mile road race, around a 5-mile loop give or take, with a few rollers nothing spectacularly challenging. Not really what I would call a road race per se due to the loopy-esque aspect of the course and the number of turns. No selection. Frustrating at best. Nothing particularly exciting. Very difficult to move around, attack, get away with 90+ riders following yellow-line rules. I managed to stay up near the front, cover a few attacks, and even test the legs on a roller. I was sitting pretty a few miles from the finish when all of a sudden swarmed from both sides there’s nowhere to go. The officials refused to open the road for the final 1k and you could already imagine the ensuing chaos. Bolivian-striped guy jumps from 1k out and forget it. Everyone lets up and again, since it’s yellow line rules there’s nothing much one can do. I roll in 33rd.

The TT on Sunday was much better - a 7.5 miler with a few rollers and a nice climb midway through, followed by a 45mph downhill and a nice punch to the finish. I had determined this would be my race for the taking.

I started out feeling pretty good. (Don’t we all.) HR under control. The idea was to keep it under control through midway, hit the climb hard and let it all hang out, balls to the wall from then out. I knew the hill would be the deal-maker/breaker. I caught my 30 second man within a few minutes so I was definitely on track. 2 guys were subsequently caught on the ‘hill’ and another on the final stretch. The climb might have cost me some watts in the end but I figured it was energy well spent. I couldn’t let this race come down to seconds, as has been the case in many a races before. (15 seconds dividing 1st through 6th as happened at Readington, not in my favor.)

Crossed the line feeling pretty good, not to mention 4 guys were passed. Time was around low 17s, only averaged 290 watts. Maybe my wattage dropped due to drop in weight to 145lbs. Who knows.

Funny thing was after the TT. People kept staring at me, as if from another planet. “Man! You looked fast, what was your time?” they would ask. “I don’t know, not quite sure.” (I always try to keep my time quiet and to myself, lest I get pre-excited only to find out my SRM was off as often happens.) “What kind of helmet is that, Spook, never heard of it?” (Spiuk). “Are you a Doctor?” “Are you the guy that passed 11 people?” One guy even came up and said that the race coordinators could not believe my time. “Yes, that was his time. He passed me and I started 1:30min before him” he told them. “Can I look at your bike?” I guess they’ve never seen a P3, let alone an SRM, a disc and a long-sleeve skinsuit? Absolutely hilarious!

At the end of the day, it was the fastest time out there. I actually beat the Bolivian!

This is where it gets interesting. After each race, people would go upto the Bolivian (his name was Yamil and he’s 25yrs now.) and start asking him questions. Problem was “I noh speaky inglish” was all he could muster. Here’s how it works in Bolivia after speaking with him - there are NO categories like in the US. You either ride in the under 23yrs old, or over 23yrs old. You could be riding with pros or less-than-pros. It doesn’t matter. When they come to the U.S., he tells me, they have no idea what category they belong in, and since there’s no record of their previous races, they stick them in the cat4/5 races. Furthermore, after additional inquiries, he rides for the Bolivian National team. He was training for the Pan-Am race next weekend in Brazil. How does he pay for all of this? The Bolivian government pays it all. Must be nice I tell him. He laughs.

In Bolivia he tells me, they train/ride year round at 4000 ft. “Puro montaña” he says. (Pure hills.) He has a coach of course. Does a LOT of hill-work. They specifically target 1k sprint work, on the hills. Once a week he does a 4-5hr ride, with the majority of his rides being in the 2-3hr range. Power meter, fancy wheels, light equipment? Forget it. He rides an older alum Eddy Merckx, with bomb-proof open pros. At any rate, I thought it was interesting.

The crit was nothing spectacular. I had no interest and had it been for Dave being there, I could have cared less. Not sure where I finished nor did I care. Not sure where I ended up in GC either.

Ralf did pretty well over-all, taking 10th place in pretty much every race.

Up next…Owasco!

It’s easy to sit here and type when you have an awesome workout, a new 5-min max, place in the top 10, or pounce a TT, all out, legs feeling good, breathing just right. Very easy to post when all goes well. Not so easy when the opposite happens.

At any rate…

All or nothing…that’s exactly what I went for at the Rocky Hill Cycling Classic. I had told myself it would be strictly a training race. How quickly one learns that 50+ miles at race pace are completely different than 50 miles at endurance/training pace. I am still internally debating if I should be bummed-out, upset, depressed or maybe even confident after Saturday’s race.

As discussed before, going into a race with an established mind-set AND executing…sometimes doesn’t happen. Do I attack, maybe blow up and potentially come in last? Or do I sit, wait and settle for a top 30th position with the probability of a crash? Truth is, when I think about it, there’s no difference. Either way you slice it, there’s no prizes, upgrade points, or glory. Very easy to sit in, wait it out and do nothing. Not so easy to actually go for it, all or nothing. Don’t believe me, try it some day.

The course: ~10 mile loop. Specified as a road race, but more like a crit if you ask me. A few rollers at the beginning, 7.5 miles in a short climb followed by a false-flat and then a nice little pitch…a solid 5-min effort from bottom to top, immediately followed by a fast descent and then a 2% grade to the finish.

The plan was to get in the front and try to set a solid pace to string things out before the climb. On first lap, for first 5 miles a pace car lead us out. No problem, just sat and drafted the car. Car disappears and off we go. Hit the first climb and like it wasn’t there, blazing up the climb. I swear, all the strong riders that WEREN’T at Fitchburg were here! Really strong cat 4s if you ask me. Or maybe a lot of strong cat 3s. Either way, I managed to hang on no problem, got as aero as possible and stayed within bike-length of the pack as we descended 45mph.

I look around and everyone’s still there. Maybe 1 person dropped, due to a mechanical issue or something. I could sense it was going to be a sprinters race if something wasn’t done.

2nd lap…the pace slows up over the speed-bumps, even slower over the 2nd turn and then again on the rollers. I move up to 3rd slot around the turns.  On one of the rollers, million questions through my head. Should I wait? What if no one comes with me? Is it the right thing to do?

I jump. “There he goes!” someone yells. No one responds. I didn’t want to blowup, as I knew it was a long 3 miles to the hill. If I could just make it to the hill, up and over, I could stand a chance. I hit the right-hander, over the bridge and again another ride and now down Canal road strait shot. I remember the first time we came down Canal…we were doing 23mph give or take. I must have gotten a good 20 seconds, alone for a good 3 miles before a guy bridges up, ALONE. Dammit! “Are you with them back there?” “Yeah!” (No schit Einstein!) He’s not breathing well either. I’m pulling at 25mph. He takes a pull, down to 23mph. This isn’t going to work, he’s not strong enough I tell myself.

Hoping one of the Hermes/WBI guys would bridge up. Maybe it was an empty hope, who knows. I pace myself up the hill as to not completely blow it. The fun ends and they catch me mid-way up the false-flat. I manage to hang on, though I could feel the 10min effort would cost me, especially so early.

The remainder of the race was painful to say the least. I think Landino flatted and another teammate might have popped as well. Coming on the last lap I was barely hanging on. I can’t really explain what happened. I wasn’t winded. Legs felt great. Just not quite sure. One of those blurry moments. A gap of 20 feet opened up and slowly but surely it kept increasing. I was done.

Battled with myself as I came upto the final climb. Do I just drop out, do I keep going. What’s the difference it’s all training. I muster up the final climb, bomb downhill and finish. A rough day to say the least.

Maybe it was a good thing who knows. After talking with a few people, it might have worked out safer, being that my 2 A races (both stage races) are coming up. There were several crashes on the final climb, people just falling over no reason whatsoever. The final sprint was sketchy.

Big congratulations to LJ (Jeff Johnson) who placed 7th, though he says the race could have been his for the taking. Apparently he was sitting in the 2nd or 3rd slot behind a Colavita guy that decided to slow down. Next thing someone’s pedal hits his leg, forcing him to sit-up. He managed to hold it and grab a few spots in the final meters.

Next time…who knows what I’d do next time.

Despite the miss-hap, still feeling great. I’m actually feeling confident. Looking back, I managed to stay away for a good 10mins, 4-ish miles. Who knows, maybe I can start attacking from 2 miles out now, 350watts tt to the end. On a shorter course? who knows what would happen. This could be the start of something good.
Here’s the graph…and the numbers.

Climb #1:
Duration: 4:37
Distance: 1.409 mi
Min Max Avg
Power: 0 771 318 watts
Heart rate: 172 184 179 bpm

Breakaway:
Duration: 10:43
Distance: 4.385 mi
Min Max Avg
Power: 0 689 281 watts
Heart rate: 168 183 177 bpm

Climb #2:
Duration: 5:01
Distance: 1.411 mi
Min Max Avg
Power: 0 624 298 watts
Heart rate: 169 181 177 bpm

Climb #3:
Duration: 4:33
Distance: 1.401 mi
Min Max Avg
Power: 0 680 312 watts
Heart rate: 162 180 175 bpm

Climb #4:
Duration: 4:45
Distance: 1.435 mi
Min Max Avg
Power: 0 772 317 watts
Heart rate: 152 179 174 bpm

Climb #5:
Duration: 6:13
Distance: 1.42 mi
Min Max Avg
Power: 44 531 249 watts
Heart rate: 156 171 165 bpm

Entire workout (228 watts):
Duration: 2:19:48 (2:22:53)
Work: 1873 kJ
TSS: 210.2 (intensity factor 0.96)
Norm Power: 266
VI: 1.17
Distance: 52.058 mi
Min Max Avg
Power: 0 772 228 watts
Heart rate: 97 184 166 bpm
Cadence: 23 141 86 rpm
Speed: 0 44.9 22.3 mph
Pace 1:20 0:00 2:41 min/mi
Hub Torque: 0 462 73 lb-in
Crank Torque: 0 929 226 lb-in

Yesterday I bolted out of work, jumped in my 150-degree car, ran through every single yellow (red) light and manged to make it home (alive) in record time ~1hr, without speeding. Not bad considering I’m going from Princeton to Wall.

The idea was to catch-up with the local sprint ride that leaves Allenwood school ~6pm. What better way to practice sprinting then with a group. Though the sprints are no where as crazy as in a race, they come pretty darn close minus the hostility. There must have been a good 12 or so riders, and mid-way though the Wendy’s/Metra/Ideal gang (2 or 3 of them) jump on, just to speed things up. (I think his name is Jonathan, used to ride for Jelly Belly, he the quick one from the Wendy’s/Metra/Ideal team.)

At any rate, there are about 7 or 8 “designated” sprint zones on this ride, with their respective 1-mile markers before said zones. For the “most” part, we keep a rotating paceline until a mile before the line.

The goal was to contend in each of the sprints. I wanted to experience the pain, lack of breathing and handling required to contest in a sprint. With that being said, not every sprint ends up in all-out attacking. Many people tire and do every-other sprint. Others like to jump/TT from a mile out (myself included) and see if they can hold the ensuing pack. And yes, others just drag race, side by side from the mile marker to the end. It’s somewhat random at times, but you can always count on putting out some nice watts for a good 12-45 seconds, even more, depending on how far it starts.

If anything, I learn how to sit on people’s wheels (patiently), handle in groups and time the jump. Interesting how just getting behind the wrong (i.e. slow) wheel can completely ruin a good sprint. You then have to work thrice as hard to go around and by that time forget it.

Of particular interest, to me at least:

1.) Sprint #3, which was supposed to be a lead-out. Problem was, the lead-out, by accident, was a mile from the line. All of a sudden I hear “GO E!” and boom I’m out the gates, hard, for 30 seconds (#3a). I look down, and look, and don’t see the 400M marker. Wonderful! I then jump again thinking its right up the road, for another 30 seconds (#3b). “Ok anytime now!” Still no line! Then it’s just tt-mode for the next 45 seconds (#3c).

2.) HR numbers. Weeks ago I was worried about what I thought to be a suppressed HR and what to conclude. During the NJ State TT I was only running at 171bpm (83% of max), when I usually run TT’s closer to 180-185bpm (88-90% of max). Either I was making gains in fitness, or needed a break. Who knows? Either way, having no problem touching the 180+ bpm range now and feel confident going into the next few weeks stage races.

3.) Though I felt great after the first few sprints and even better near the end, not sure how a 2.5hr ride, with cool-down, could have a TSS of 192 and IF of 0.938 (which is close to 1). Maybe my threshold numbers are off? Or gaining fitness? Hmm…

As always, comments welcome: erock139@yahoo.com

Wind-Up:
Duration: 8:27 (8:29)
Min Max Avg
Power: 0 981 262 watts
Heart rate: 160 185 171 bpm

Sprint #1:
Duration: 0:16
Min Max Avg
Power: 654 815 725 watts
Heart rate: 176 182 180 bpm
Cadence: 95 108 102 rpm

Sprint #2:
Duration: 0:28
Min Max Avg
Power: 141 751 510 watts
Heart rate: 178 183 180 bpm
Cadence: 50 102 95 rpm

Sprint #3a:
Duration: 0:29
Min Max Avg
Power: 119 723 438 watts
Heart rate: 180 183 182 bpm
Cadence: 93 106 98 rpm

Sprint #3b:
Duration: 0:34
Min Max Avg
Power: 23 817 617 watts
Heart rate: 185 185 185 bpm
Cadence: 46 105 90 rpm

Sprint #3c:
Duration: 0:47
Min Max Avg
Power: 62 501 324 watts
Heart rate: 183 188 185 bpm
Cadence: 49 83 78 rpm

Sprint #4:
Duration: 0:23
Min Max Avg
Power: 0 905 630 watts
Heart rate: 181 184 182 bpm
Cadence: 40 108 85 rpm

Sprint #5:
Duration: 0:45
Min Max Avg
Power: 230 789 582 watts
Heart rate: 173 184 178 bpm
Cadence: 77 116 100 rpm

Sprint #6:
Duration: 0:28
Min Max Avg
Power: 141 845 668 watts
Heart rate: 170 181 177 bpm
Cadence: 52 103 91 rpm

Sprint #7:
Duration: 1:28
Min Max Avg
Power: 0 873 429 watts
Heart rate: 164 183 177 bpm
Cadence: 55 105 89 rpm

Wind-Down:
Duration: 5:00
Min Max Avg
Power: 0 899 277 watts
Heart rate: 146 181 171 bpm
Cadence: 31 109 86 rpm

Cool-Down:
Duration: 28:40 (28:48)
Min Max Avg
Power: 0 330 111 watts
Heart rate: 86 152 128 bpm
Cadence: 20 141 85 rpm

Entire workout (173 watts):
Duration: 2:13:42 (2:24:10)
Work: 1355 kJ
TSS: 191.9 (intensity factor 0.938)
Norm Power: 260
VI: 1.51
Distance: 42.366 mi
Min Max Avg
Power: 0 981 173 watts
Heart rate: 86 188 152 bpm
Cadence: 20 141 85 rpm

Actually there was zero pimpin’ today…but…it was a very nice day and everyone was in their beach “attire” to say the least. Said attire keeps the ride interesting, forces you to recover when you really want to fly 30mph, weaving in and out of Ocean Ave traffic. Who says you can’t do both?

Though the legs felt smokin’, on fire and well recovered after yesterday’s Corner House rendezvous, decided to play it smart (for once) and not be a khazer. Plan was to double-up and hit the Velocity Sports Grand Prix down in Marlton. (Sheesh what is it with the “Grand Prix” names these days?) I am sort of in build slash tune-up slash warm-up what-have-you for my two stage races the 2nd and 3rd weekend in July (Dutch County and Owasco Stage races, respectively.) I figured 2 races back-to-back would get me ready for said races. Truth is, a.)I’ve raced plenty of back-to-back races this season, b.)didn’t feel like waking up at 5am to race a course with no selection and and c.) I felt a 3-hr steady, tempo-esque ride would provide more benefit than aforementioned race.

LJ and I left my place around 930am and headed towards Rumson. The plan was to hit the rollers/hills in Rumson, a little climbing in the Highands and then a strong tempo effort down Ocean Ave back to the house.

Overall pretty non-eventful ride. Managed to get in a nice 10-minute interval after the 30-min warm-up just to make sure all was ok. Threw in a few climbs and then cranked it down Ocean Ave. Other than getting honked-ed at a few by the Benny’s and the occasional glance/waves from the honeys, pretty chill ride.

Nice thing about riding with someone at/near/above your level is that one another’s strengths check/balance the others’. LJ has a monster sprint, yet I can catch him on the climbs when he sneaks up on me. And when he jumps, also forces me to jump on fast or it’s over.

The 2200 calories I burned keep me well under my magical 150lb mark. The 200+ TSS points also bump my Acute Load slightly higher.

Tomorrow rest and back at it Tuesday. Per Facas next week’s a tough one.

Interval #1:
Duration: 10:15
Power: 274 watts

Climb #1:
Duration: 1:13
Power: 360 watts

#2:
Duration: 3:20 (3:20)
Power: 269 watts

#3:
Duration: 5:01 (5:01)
Power: 317 watts

#4:
Duration: 1:22
Power: 385 watts

#5:
Duration: 3:24
Power: 260 watts

#6:
Duration: 6:52 (6:52)
Power: 276 watts

#7:
Duration: 1:26
Power: 380 watts

Entire workout (191 watts):
Duration: 2:57:08 (3:01:58)
Work: 1998 kJ
TSS: 221.2 (intensity factor 0.873)
Norm Power: 242
VI: 1.27
Distance: 55.377 mi
Min Max Avg
Power: 0 923 191 watts
Heart rate: 93 181 147 bpm
Cadence: 23 141 87 rpm
Speed: 2.3 33.4 19.0 mph
Pace 1:48 26:06 3:09 min/mi
Hub Torque: 0 278 66 lb-in

Lesson #1: Start at the front.

Lesson #2: Be patient.

Those are the two lessons I came away with this Saturday at the Cornerhouse Grand Prix in Princeton. Regardless of my placing, time, effort, wattage numbers, etc, I always assure myself that for the $30 I drop on a race, I take something in return. Hell, it’s cheap compared to college costs nowadays.

Who cares Eric, get to the race.

Arrived about an early before the race and everything as usual. Same routine. Blast the music, pull out the trainer, setup and start warming up. Cool no problem, except outta nowhere my left calf slash quad slash back of leg (again, I majored in computers not Physiology) decided to say “what’s up”. As if I hadn’t stretched it, drank enough or warmed-up long enough. Not sure what it was and simply told myself it was all mental. Almost like a cramp but for no apparent reason, as the race hadn’t even began. Oh well Eric deal with it.

2.4 mile laps, small climb on the back. 8 laps. No problem.

Race began and there were a TON of us, or what looked like a ton of us. Westwood had maybe 5 or 6 and spread throughout the pack. Back to Lesson #1, start at the front. Nope…I started dead last. A few seconds in and we’re flying ~37+mph downhill. Mind you, at high speeds I’m a girl scout, might as well pull out the table and start selling cookies. High speeds and too many people don’t sit well. (Just because I drive a fast car
doesn’t mean I enjoy going fast. I’m the guy you see on the highway doing 60 in the left lane.) When I’m ALONE, different story. This being the case, I sat in the back nice and tucked. No pedaling and just a few bike lengths from the pack. No problem. Rinse and repeat, 4 times.

Don’t get me wrong, sitting at the back has some advantages (or maybe I’m just rationalizing.) For one, I can hit the corners MUCH faster than if I was in the middle of the pack yo-yo’ing back/forth. Secondly, there’s a “chance” of dodging crashes as opposed to finding yourself on the ground asking what happened. Thirdly, it’s somewhat entertaining (in an evil sort of way) watching people get dropped. On the flip, I’ve also learned you have to REALLY pay attention in the back. If you don’t you could find yourself on a slower wheel and unable to latch back on. Not good. Finally, you have to be in MUCH better shape (and equally as stupid) to hang off the back, no draft, 300+ watts.

I sat in the back for the first half of the race, making a few attempts to get to the front. It just wasn’t happening. Riders would sit up, chill, relax, struggle on the climb and simply take up the whole climb from side-to-side. I’d make it half-way through the pack, even punched it through the corners, but no go. For a second I got depressed. “Damm Eric, not the the same thing that happened at the last Branchbrook race.” I was bummed, yet physically intact. (I know that doesn’t make sense who cares.) For the first time in weeks my HR spiked up to the 180-ish range and 450 watts on the climb felt easy. Breathing…steady. Not sure if it’s because I went to the small ring, high cadence, but somehow I felt good.

Sit tight Eric, you’re chance will come…patience amigo.

All of a sudden, the same cycling gods that had sent a monsoon on thursday’s recovery ride, opened up a path from the base of the climb to the top. I punched it hard (39 seconds, 536 watts to be exact, put my head down and yelled mtn-bike style “on your right!”. Before I knew it I was at the top, pulling the pack up and over. SWEET!

Now let me tell you…the guys at the front (WBI and a few others) are in a totally different (perhaps smarter) mindset. They don’t like intruders. Furthermore and much to my dismay, they actually rotated, taking small pulls. The idea was to keep the pace high and the sprinters away from the front. Us little climbers don’t like sprinters!

2 laps to go and I’m sitting nicely in 2nd, with the occasional pull just to be nice. Somehow, not sure when or how, a rider was gone and out of site. It must have happened before I got to the front. BOOM! 1 lap left, we hit the hill and there goes Ralph (Westwood) up the right. Hard. He opens a gap and pegs it. Totally caught by surprise I’m not quite sure how to react.

Do I jump? No wait, then if I bring some riders I’d screw up his 2nd place. I sit…Damm! What now? I hit the 2 final corners hard and a guy jumps as we hit the rise towards the finish. I get on his wheel but he slows down. I go around the left, thinking I could hold it to the line, but I’m simply pulling everyone along. I glide to the right and hold what I have. Out of nowhere 3 guys jump and they get me at the line. 6th place. An upgrade point.

Should I have jumped with/after Ralph? Not sure. I still wonder. Regardless, my goal for the race was not to place, but to practice staying near the front. I sort of guagued the situation from the back, but I learned (from the P123 race) that on other courses, with other riders with different motives, I might not be as fortunate. If a strait-up TT’er had sat on the front and punched it hard, I would have been toast before it even started.

Anyways, good riding.

Here’s the data. 2 graphs. One with “Fast Find” enabled and labeled. This one shows 8 times, from 12-40 secs, where I hit more than 444 watts. Interesting, as it coincides with the number of laps.

The other graph with HR and watt thresholds.

Race:
Duration: 50:00 (59:31)
Work: 714 kJ
TSS: 92.5 (intensity factor 1.073)
Norm Power: 297
VI: 1.2
Distance: 18.677 mi
Min Max Avg
Power: 0 1001 247 watts
Heart rate: 136 186 174 bpm
Cadence: 23 141 91 rpm
Speed: 0 38.8 22.4 mph
Pace 1:33 0:00 2:41 min/mi
Hub Torque: 0 306 78 lb-in
Crank Torque: 0 1111 229 lb-in

Hello all.
I am selling my 2006 Litespeed Vortex Compact, size medium, with Easton fork.

Bike was purchased last year and built as a winter project. Only ridden a handful of times.

Reason for selling: Frame might be a bit large and shopping for new frame.

Asking $2750 OBO, INCLUDES 2007 Easton SLX fork.

Frame retails for ~$3700.
Fork retails for $400.

Please email for additional information: erock139@yahoo.com

Per yesterday’s lesson and my corresponding (lack of) power profile, the training calls for sprint workouts. (A6 Hill Reps, Zone 5C, 106%+ of LTHR. Ouch!) Continue until further notice. I am seriously lacking in the 1min department. The goal is to be up to speed for my July stage races. This gives me approximately 3 weeks of practice and a clear goal.

The plan was to do about 6 of these bad-boys. 90 seconds each, with the first 60 seconds seated and the final 30 seconds standing all-out-sprinting. HR should be around 106% of LTHR which for me would equate to 190bpm (give or take 2 or 3). Then complete rest for 4 mins. Not sure what the watts numbers would be but I might have figured it out. (~400 watts.)

I found a nice hill out in Princeton and to work I went. Only problem with riding in Princeton (if you haven’t before) is that the hills are not ’short’. So I’d have to find the base of a hill, climb up 90 seconds, come back down and find a ’somewhat’ level place to rest on. Zion Road would be perfect, I thought. (Zion Road is actually in Hillsborough.) Problem was, due to lack of flatness in terrain, not sure I totally recovered for the 4 minutes as planned.

Moving along…these have got to be the most painful intervals to accomplish. Not only are you going hard and trying to maintain for a minute, you’re then supposed to jump/attack/sprint for an additional 30 seconds (as if you weren’t already going hard to begin with). If you don’t pace yourself (as I so eloquently did not), you’ll find yourself decreasing in power as the number of intervals increases. (Is this supposed to happen?) I was not sure where to begin and how hard to go. Lesson learned: pace yourself.
At any rate, here are the numbers and graph. I only managed 5 intervals.
Notice how there was a nasty drop in watt averages from Interval 1 to 2, 2 to 3, and so on. 11%, 6%, 9%, 2%, respectively. Not good. Definitely room for improvement.

Comments are welcomed.

Interval #1:
Duration: 1:28
TSS: 7.9 (intensity factor 1.796)
Distance: 0.36 mi
Min Max Avg
Power: 94 609 505 watts
Heart rate: 112 179 164 bpm
Hub Torque: 55 325 228 lb-in

Interval #2:
Duration: 1:29
TSS: 6.1 (intensity factor 1.573)
Distance: 0.373 mi
Min Max Avg
Power: 212 636 449 watts
Heart rate: 149 179 169 bpm
Hub Torque: 127 275 200 lb-in

Interval #3:
Duration: 1:31
TSS: 5.4 (intensity factor 1.469)
Norm Power: n/a
Distance: 0.388 mi
Min Max Avg
Power: 121 565 422 watts
Heart rate: 154 180 171 bpm
Hub Torque: 75 310 181 lb-in

Interval #4:
Duration: 1:31
TSS: 4.7 (intensity factor 1.362)
Distance: 0.389 mi
Min Max Avg
Power: 112 520 381 watts
Heart rate: 148 179 168 bpm
Hub Torque: 49 233 164 lb-in

Interval #5:
Duration: 1:31
TSS: 4.3 (intensity factor 1.301)
Distance: 0.3 mi
Min Max Avg
Power: 41 502 372 watts
Heart rate: 160 182 174 bpm
Hub Torque: 16 338 216 lb-in

Entire workout (149 watts):
Duration: 1:39:53 (1:41:23)
Work: 874 kJ
TSS: 117.7 (intensity factor 0.852)
Norm Power: 243
VI: 1.62
Distance: 24.818 mi
Min Max Avg
Power: 0 636 149 watts
Heart rate: 44 182 141 bpm
Cadence: 25 141 79 rpm
Speed: 2.8 29.6 15.3 mph
Pace 2:01 21:27 3:56 min/mi
Hub Torque: 0 343 71 lb-in

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?

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