RATL 2

Ok. More bikin last weekend at ratl 2, finally made the winning break. So lets compare last week power #'s with this weeks. Last week I was really aggressive from the start of the race and wasted a lot of energy, this week I raced smarter. I used my energy when the smack went down in the race. Here are a couple of power # from week 1 and 2.

Week 1. CP 1

Peak 1min (515 watts):
Duration: 1:00
Work: 31 kJ
TSS: 3.3 (intensity factor 1.413)
Norm Power: n/a
VI: n/a
Pw:HR: 29.44%
Pa:HR: 25.13%
Distance: 749 m

Week 2 CP 1

Peak 1min (590 watts):
Duration: 1:00 (1:05)
Work: 35 kJ
TSS: 4.8 (intensity factor 1.699)
Norm Power: n/a
VI: n/a
Pw:HR: -14.49%
Pa:HR: -2.02%
Distance: 737 m

In week 2 the cp1 was a lot higher, this was part of the bridge effort to the break. Now in week 1 I missed the break but my cp 20 was a lot higher than in week 2.

Week 1 CP 20

Peak 20min (340 watts):
Duration: 20:00
Work: 408 kJ
TSS: 38.9 (intensity factor 1.08)
Norm Power: 378
VI: 1.11
Pw:HR: 8.19%
Pa:HR: 0.14%
Distance: 14.479 km

Week 2 Cp 20

Peak 20min (311 watts):
Duration: 20:00 (20:45)
Work: 373 kJ
TSS: 35.5 (intensity factor 1.032)
Norm Power: 361
VI: 1.16
Pw:HR: 13.17%
Pa:HR: 2.86%
Distance: 13.742 km

So what we can gleam from this is that you need to save your energy until the move goes.

Pic form benjacat.blogspot.com

Local Races

Well this season is on! This last weekend was some of the best local racing in a long time. Good Stuff. People are throwing down. I have some power data for you # people.
RATL # 1

SRM #1:
Duration: 1:30:45 (1:31:25)
Work: 1598 kJ
TSS: 143.9 (intensity factor 0.975)
Norm Power: 341
VI: 1.16
Pw:HR: 10.18%
Pa:HR: 0.27%
Distance: 62.256 km
Min Max Avg
Power: 0 1022 294 watts
Heart Rate: 0 240 171 bpm
Cadence: 31 120 86 rpm
Speed: 20.4 61.4 41.2 kph
Pace 0:59 2:56 1:27 min/km
Crank Torque: 0 108.4 32.6 N-m

Valley Training Race: # 1

SRM #1:
Duration: 1:28:15 (1:29:19)
Work: 1419 kJ
TSS: 133.5 (intensity factor 0.953)
Norm Power: 333
VI: 1.24
Pw:HR: -3.91%
Pa:HR: 0.47%
Distance: 59.85 km
Min Max Avg
Power: 0 953 268 watts
Heart Rate: 0 240 158 bpm
Cadence: 41 134 87 rpm
Speed: 0 62.4 40.7 kph
Pace 0:58 0:00 1:28 min/km
Crank Torque: 0 107.1 29.1 N-m

Ride

Once again we will try the Group ride On Sunday at the top of Valley Parkway and 21 @ 1100 3-4 hrs of tempo and endurance.

Charts

February's Training.
Duration Time Distance Weight HR TSS kJ
Feb-2009 70:32:54 1681.78 75.0 135 2719 43069

I can't get the charts up because of my lack of computer skills!

Ride

Lets try again and it might even be warm! Group ride Sat. Meet at Valley Parkway and 21 in Breaksville. 1100, 3-4 hrs. Endurance and Tempo.