Training Log, February 13, 2010

I'm feeling a little low tonight, so my apologies for not filling in all the blanks for you. I'm glad everyone is appreciating that I'm putting up my data, and it's a nice project for me to try and stick with it.

 

Today was Saturday, which means the Shootout, followed by an hour long, 13.5-mile climb to the top of Madera Canyon.

 

I'll let Ian Dille tell you about the Shootout:

 

 

Today I felt much stronger than last week, and found myself off the front near the top of the climb with Phil Zajicek. We rode steady but didn't crush it, and a group of 15 or 20 split from the field and came across. Once we were on the final rolling section, I sat near the back, watched, and waited. I started the sprint much earlier than last week, but was able to dig and finish with a small gap again.

 

You can see the numbers from the Shootout, as well the sprint, below. The final climb to the finish takes about 1 minute, and while I isolated the 45 seconds from when I launched my sprint to the finish, it's also worth noting my peak 1-minute power, which I also included below. I do not recall the last time I hit 700 watts for a minute, so I'm pretty pleased with that considering I haven't been training that system specifically.

 

From there we recovered and coasted down to the Madera Canyon climb. The interval I isolated is from the point where the climb starts to force you to work, as opposed to the first mile marker where we turn on to the road itself. The skinny guys popped me with about 10 minutes to go, where the climb really starts to get steep, although I rallied for the final 8 minutes or so at 305 watts. The final couple miles are the steepest, so if you crack before you get there, it can make the end of the climb unbearable. I also included my peak 60 minute power, since it matched up with the climb and you can get a sense of it from start to finish.

 

We had some fun ripping the descent, stopped for a snack at the convenience store, then rode another 1.5 hours back to town, taking 5 or so minute pulls at tempo to keep the group rolling.

 

I mentioned in an interview with Lazer that the Shootout followed by Madera is one of the best days of training you can do, and it's one of my favorite rides. You can see why when you look at the total numbers for the day. It comes up a little low on KJs considering the duration, based mostly on the fact that you're riding with a group, and it's a long descent back down Madera. Otherwise, it's the most fun you can have banging out a 300 TSS day.

 

I'm tired, so apologies in advance for any typos. Enjoy.

 

 Shootout:

Duration:   44:02

Work:       661 kJ

TSS:       75.2 (intensity factor 1.012)

Norm Power: 319

VI:         1.27

Pw:HR:       -2.2%

Pa:HR:       -2.71%

Distance:   17.085 mi

Min Max Avg

Power:       0 1114 251 watts

Heart Rate:   119 190 156 bpm

Cadence:     48 159 94 rpm

Speed:       8.9 35.6 23.2 mph

Pace         1:41 6:45 2:35 min/mi

Crank Torque: 0 1073 221 lb-in

 

sprint:

Duration:   0:46

Work:       36 kJ

TSS:       n/a

Norm Power: n/a

VI:         n/a

Pw:HR:       -24.51%

Pa:HR:       4.84%

Distance:   0.296 mi

Min Max Avg

Power:       405 1114 792 watts

Heart Rate:   171 190 180 bpm

Cadence:     79 110 95 rpm

Speed:       20.5 25.2 23.1 mph

Pace         2:23 2:56 2:36 min/mi

Crank Torque: 329 1073 715 lb-in

 

Madera Canyon:

Duration:   45:26

Work:       707 kJ

TSS:       56.3 (intensity factor 0.862)

Norm Power: 272

VI:         1.05

Pw:HR:       -16.76%

Pa:HR:       45.7%

Distance:   10.587 mi

Min Max Avg

Power:       0 477 260 watts

Heart Rate:   133 175 158 bpm

Cadence:     40 131 84 rpm

Speed:       4.2 30.1 14.0 mph

Pace         1:59 14:12 4:18 min/mi

Crank Torque: 0 667 270 lb-in

 

Entire workout (151 watts):

Duration:   5:47:56

Work:       3154 kJ

TSS:       297.3 (intensity factor 0.717)

Norm Power: 226

VI:         1.49

Pw:HR:       17.02%

Pa:HR:       -8.83%

Distance:   108.898 mi

Min Max Avg

Power:       0 1114 151 watts

Heart Rate:   74 190 134 bpm

Cadence:     30 225 86 rpm

Speed:       2.2 48.5 19.1 mph

Pace         1:14 26:49 3:08 min/mi

Crank Torque: 0 1073 144 lb-in

 

Peak 5s (1057 watts):

Duration:   0:06

Work:       6 kJ

TSS:       n/a

Norm Power: n/a

VI:         n/a

Pw:HR:       3.45%

Pa:HR:       -5.39%

Distance:   199 ft

Min Max Avg

Power:       1034 1092 1057 watts

Heart Rate:   184 185 185 bpm

Cadence:     86 95 91 rpm

Speed:       22.1 23.7 22.9 mph

Pace         2:32 2:43 2:37 min/mi

Crank Torque: 920 1073 980 lb-in

 

Peak 10s (1028 watts):

Duration:   0:10

Work:       10 kJ

TSS:       n/a

Norm Power: n/a

VI:         n/a

Pw:HR:       8.04%

Pa:HR:       -6.97%

Distance:   344 ft

Min Max Avg

Power:       959 1092 1028 watts

Heart Rate:   184 188 186 bpm

Cadence:     86 95 91 rpm

Speed:       22.1 25.2 23.6 mph

Pace         2:23 2:43 2:32 min/mi

Crank Torque: 897 1073 952 lb-in

 

Peak 30s (889 watts):

Duration:   0:30

Work:       26 kJ

TSS:       n/a

Norm Power: n/a

VI:         n/a

Pw:HR:       0.57%

Pa:HR:       -1.36%

Distance:   0.197 mi

Min Max Avg

Power:       660 1114 889 watts

Heart Rate:   176 189 184 bpm

Cadence:     82 106 92 rpm

Speed:       20.5 25.2 23.5 mph

Pace         2:23 2:56 2:33 min/mi

Crank Torque: 542 1073 818 lb-in

 

Peak 1min (697 watts):

Duration:   1:00

Work:       41 kJ

TSS:       n/a

Norm Power: n/a

VI:         n/a

Pw:HR:       -62.16%

Pa:HR:       12.04%

Distance:   0.4 mi

Min Max Avg

Power:       196 1114 697 watts

Heart Rate:   165 190 178 bpm

Cadence:     79 110 96 rpm

Speed:       20.5 29.1 23.9 mph

Pace         2:04 2:56 2:31 min/mi

Crank Torque: 156 1073 624 lb-in

 

Peak 5min (330 watts):

Duration:   5:00

Work:       99 kJ

TSS:       9.5 (intensity factor 1.069)

Norm Power: 337

VI:         1.02

Pw:HR:       -4.8%

Pa:HR:       -15.22%

Distance:   1.829 mi

Min Max Avg

Power:       39 793 330 watts

Heart Rate:   168 176 173 bpm

Cadence:     68 115 93 rpm

Speed:       16.6 27.9 21.9 mph

Pace         2:09 3:37 2:44 min/mi

Crank Torque: 0 749 301 lb-in

 

Peak 20min (298 watts):

Duration:   20:00

Work:       357 kJ

TSS:       30.6 (intensity factor 0.958)

Norm Power: 302

VI:         1.01

Pw:HR:       3.01%

Pa:HR:       26.21%

Distance:   3.408 mi

Min Max Avg

Power:       132 473 298 watts

Heart Rate:   157 175 168 bpm

Cadence:     45 117 78 rpm

Speed:       5.3 18.5 10.2 mph

Pace         3:15 11:14 5:53 min/mi

Crank Torque: 138 667 335 lb-in

 

Peak 60min (228 watts):

Duration:   1:00:00

Work:       822 kJ

TSS:       66.1 (intensity factor 0.813)

Norm Power: 256

VI:         1.12

Pw:HR:       -31.41%

Pa:HR:       40.14%

Distance:   14.158 mi

Min Max Avg

Power:       0 477 228 watts

Heart Rate:   103 175 150 bpm

Cadence:     32 186 83 rpm

Speed:       2.2 30.1 14.3 mph

Pace         1:59 26:49 4:13 min/mi

Crank Torque: 0 667 238 lb-in