The Wattage Thread
Discussion
nammynake said:
Board was showing a "1" as the pack approached the line so surely that signified the final lap? Approaching the line again the board was showing "0", i.e. no more laps, but the marshall instructed 1 more lap. Maybe "0" signifies last lap? Don't think so though - lots of guys who've raced before were utterly bemused!
Yes it did ... I was going by the board too, hence I emptied myself and went for it ... all of us who went for it were taken on the real final lap as we're spent. The bell should signify the final lap but the board reading '0' was confusing.Question for you testers. I've never ridden a TT in my life so I've no idea how I should be pacing myself.
I'm doing a 14m TT, two laps of a 7 mile course, mostly flat but with a sneaky series of rolling inclines (I can't call them hills, they're not!) towards the end of the lap.
Should I be aiming to sit at around my 40 minute power for the duration (with obvious spikes when I hit said inclines) or should I be pacing say 10% less to make allowance for the sting in the tail each lap? I'll go off slightly easier for the first half lap and then completely empty myself on the second lap.
I've got one chance to do the course in advance this weekend so I want to make the most of it.
I'm doing a 14m TT, two laps of a 7 mile course, mostly flat but with a sneaky series of rolling inclines (I can't call them hills, they're not!) towards the end of the lap.
Should I be aiming to sit at around my 40 minute power for the duration (with obvious spikes when I hit said inclines) or should I be pacing say 10% less to make allowance for the sting in the tail each lap? I'll go off slightly easier for the first half lap and then completely empty myself on the second lap.
I've got one chance to do the course in advance this weekend so I want to make the most of it.
Ponk said:
Question for you testers. I've never ridden a TT in my life so I've no idea how I should be pacing myself.
I'm doing a 14m TT, two laps of a 7 mile course, mostly flat but with a sneaky series of rolling inclines (I can't call them hills, they're not!) towards the end of the lap.
Should I be aiming to sit at around my 40 minute power for the duration (with obvious spikes when I hit said inclines) or should I be pacing say 10% less to make allowance for the sting in the tail each lap? I'll go off slightly easier for the first half lap and then completely empty myself on the second lap.
I've got one chance to do the course in advance this weekend so I want to make the most of it.
The biggest thing is warm up properly and as okgo says ease back until you are into the course. On a 10 I'll be 8% down over the first 1-2 miles then target, then the last 1-2 miles empty the tank, the 'when' depends on how strong the day is. Not knowing the course I would maybe go a little harder on the inclines unless they are going to punish you.I'm doing a 14m TT, two laps of a 7 mile course, mostly flat but with a sneaky series of rolling inclines (I can't call them hills, they're not!) towards the end of the lap.
Should I be aiming to sit at around my 40 minute power for the duration (with obvious spikes when I hit said inclines) or should I be pacing say 10% less to make allowance for the sting in the tail each lap? I'll go off slightly easier for the first half lap and then completely empty myself on the second lap.
I've got one chance to do the course in advance this weekend so I want to make the most of it.
It's two laps of the Jock Wadley circuit in Colchester if you know it. So the plan is medium 15 mins, hard 15 mins, emptied final 10. I can see I'm going to enjoy this. 
Speaking of which, I half expected to see your name on the entry list for the Wadley. It had a hell of an entry this year!
Speaking of which, I half expected to see your name on the entry list for the Wadley. It had a hell of an entry this year!
Ponk said:
It's two laps of the Jock Wadley circuit in Colchester if you know it. So the plan is medium 15 mins, hard 15 mins, emptied final 10. I can see I'm going to enjoy this.
Speaking of which, I half expected to see your name on the entry list for the Wadley. It had a hell of an entry this year!
Cant be arsed with that circuit. Its a mission to get to. And to be honest I have little interest in getting a kicking from a load of people who don't have day jobs Speaking of which, I half expected to see your name on the entry list for the Wadley. It had a hell of an entry this year!
Just flicking through some magazines and I saw something that might help put into perspective how strong some of the pro's are...
The year Boonen rode off the front of Roubaix 50km out (the one where Fabian crashed I think?) he averaged 440w for the final hour into the finish...!
You rarely hear the numbers for the big guys who shine on the flat, but that is a huge number considering that he had 5 hours in his legs by then. Looking at Sep VM almost close down that front group of 3 who were drilling it in Strade Bianchi was amazing, he has a massive engine, I think he'll be right up there at PR this year.
The year Boonen rode off the front of Roubaix 50km out (the one where Fabian crashed I think?) he averaged 440w for the final hour into the finish...!
You rarely hear the numbers for the big guys who shine on the flat, but that is a huge number considering that he had 5 hours in his legs by then. Looking at Sep VM almost close down that front group of 3 who were drilling it in Strade Bianchi was amazing, he has a massive engine, I think he'll be right up there at PR this year.
okgo said:
Just flicking through some magazines and I saw something that might help put into perspective how strong some of the pro's are...
The year Boonen rode off the front of Roubaix 50km out (the one where Fabian crashed I think?) he averaged 440w for the final hour into the finish...!
You rarely hear the numbers for the big guys who shine on the flat, but that is a huge number considering that he had 5 hours in his legs by then. Looking at Sep VM almost close down that front group of 3 who were drilling it in Strade Bianchi was amazing, he has a massive engine, I think he'll be right up there at PR this year.
It's quite amazing the power they produce, especially after being at probably 75% of that for 5 hours previously not including the surging. If I got to the point where I could hold 330w for an hour I'd be pretty happy, 440w is incredible. The year Boonen rode off the front of Roubaix 50km out (the one where Fabian crashed I think?) he averaged 440w for the final hour into the finish...!
You rarely hear the numbers for the big guys who shine on the flat, but that is a huge number considering that he had 5 hours in his legs by then. Looking at Sep VM almost close down that front group of 3 who were drilling it in Strade Bianchi was amazing, he has a massive engine, I think he'll be right up there at PR this year.
The previous data I was most impressed with was Bradley Wiggins at the worlds. He claimed to have averaged 456w for 55 minutes. According to most sources, including the Team Sky website, his race weight was 69kg. Then there was the Tony Martin on Stage 9 the other year who said something along the lines of 'I knew the last 5km was ok and settled into 400+ watts'...after 170km and 2-3 weeks of riding the tour!
Machines, all of them.
Thought I'd do a trial run of the course for my club's TT next week. Averaged 243 watts for the two laps which pretty much matches my previous best effort over that time period. Don't think I'll be troubling Tony Martin any time soon.
I reckon there's a little more to find as I've not specifically targeted a 40 minute effort before. Would like to get under 40 minutes. Pacing seemed ok but I struggled to keep the power up during the 'easier' downhill/tailwind sections. More concentration needed.
https://www.strava.com/activities/267818223
I reckon there's a little more to find as I've not specifically targeted a 40 minute effort before. Would like to get under 40 minutes.
Pacing seemed ok but I struggled to keep the power up during the 'easier' downhill/tailwind sections. More concentration needed.https://www.strava.com/activities/267818223
Edited by Ponk on Saturday 14th March 13:16
okgo said:
Just flicking through some magazines and I saw something that might help put into perspective how strong some of the pro's are...
The year Boonen rode off the front of Roubaix 50km out (the one where Fabian crashed I think?) he averaged 440w for the final hour into the finish...!
You rarely hear the numbers for the big guys who shine on the flat, but that is a huge number considering that he had 5 hours in his legs by then. Looking at Sep VM almost close down that front group of 3 who were drilling it in Strade Bianchi was amazing, he has a massive engine, I think he'll be right up there at PR this year.
How much power do you reckon Cancellara was putting out whilst bridging this gap during Paris-Roubaix 2013? Skip to minutes 7 to 9:The year Boonen rode off the front of Roubaix 50km out (the one where Fabian crashed I think?) he averaged 440w for the final hour into the finish...!
You rarely hear the numbers for the big guys who shine on the flat, but that is a huge number considering that he had 5 hours in his legs by then. Looking at Sep VM almost close down that front group of 3 who were drilling it in Strade Bianchi was amazing, he has a massive engine, I think he'll be right up there at PR this year.
https://www.youtube.com/watch?v=5BcHTeB0iyI
He looks like he's giving it some! Incredible.
From a Rouler Article just come up on my t
tter feed ...
At nearly 300km, Milano-Sanremo is the longest of cycling’s brutal one day races. La Primavera presents a debilitating challenge to even the strongest riders. The distance may be nearly 50km greater than any other Monument Classic, but the pace is as high. There is no quarter given.
Apart from the distance, it’s easy to underestimate the demands of this course. Strava Pro Michal Kwiatkowski returned an average power of just 202 watts in yesterday’s race. However, average power fails to describe the short, intense, and repeated efforts - at and above a rider’s maximum aerobic power - which are demanded of the strongest riders if they are to emerge from the peloton and chase down the inevitable early break.
The final climbs of the race, the Cipressa and Poggio, regularly inspire decisive moves. This year was no exception: Team Sky and BMC Racing drove the pace on the Cipressa in an effort to force a selection. To produce high power outputs in key moments, large amounts of energy must be quickly converted into usable form through aerobic pathways (with oxygen) which use stored carbohydrates, as well as through anaerobic pathways (without oxygen) through lactate metabolism.
This is only possible through well developed cardio-vascular, carbohydrate metabolism and anaerobic energy systems. In addition, riders are only able to use these capacities after many hours in the saddle thanks to exceptional efficiency, fatigue resistance and musculature. This allows greater reliance on fat stores early in the race, thus preserving high-energy fuel stores and the ability to push hard enough on the pedals for decisive moves.
Kwiatkowski demonstrated these capacities in impressive fashion during the 2014 World Championships, producing 477 watts (7.02 w/kg) for over three minutes, after six hours of racing, in the winning move which secured him the rainbow jersey. In 2015, Kwiatkowski’s early season form (winning the Paris-Nice prologue) demonstrated that his maximum aerobic capacity is already well conditioned, perhaps leading to him being listed as Etixx-Quick Step’s leader for this year’s Primavera.
Kwiatkowski was well placed during the event. Following the Cipressa, with 15km remaining, the World Champion made his way to the front of a peloton rapidly closing on the breakaway of Daniel Oss and Geraint Thomas. Soon, the race reached the Poggio: 3.6km in length, climbing 134m at an average gradient of four per cent. Luca Paolini led the bunch at a high pace. Close to the summit, Philippe Gilbert - another rider well known for his abilty to deliver a tremendous surge of power late on in races - accelerated, but could not escape.
Close behind, Kwiatkowski (weighing around 68kg) produced 392 watts (5.76w.kg) for 6min23sec, reaching the top with a VAM (average ascent speed) of 1256Vm/h; not quite good enough to secure the Strava KOM, which went to Gerald Ciolek. Taller and heavier (around 75kg), the 2013 Milan-Sanremo winner required 448 watts to reach the summit in 6min22sec (5.97w.kg, 1259Vm/h).
Kwiatkowski appeared to ride the climb efficiently, with his effort under control, maintaining a consistent cadence around 99rpm, though he was forced to make surges up to 757 watts to stay in contention - efforts that were only possible thanks to his genetic gifts and adaptations accrued through thousands of hours of specific training.
Unfortunately, Kwiatkowski crashed on the descent along with team-mate Zdenek Stybar, and Ciolek and Gilbert, ruining their chances of a good result. Despite this misfortune, Kwiatkowski’s good form is continuing as he demonstrates his capacity to produce the power required in race-defining moments. He could well be a contender in the Ardennes Classics, which favour riders with the Pole’s high power to weight ratio, endurance and attacking spirit.
tter feed ...At nearly 300km, Milano-Sanremo is the longest of cycling’s brutal one day races. La Primavera presents a debilitating challenge to even the strongest riders. The distance may be nearly 50km greater than any other Monument Classic, but the pace is as high. There is no quarter given.
Apart from the distance, it’s easy to underestimate the demands of this course. Strava Pro Michal Kwiatkowski returned an average power of just 202 watts in yesterday’s race. However, average power fails to describe the short, intense, and repeated efforts - at and above a rider’s maximum aerobic power - which are demanded of the strongest riders if they are to emerge from the peloton and chase down the inevitable early break.
The final climbs of the race, the Cipressa and Poggio, regularly inspire decisive moves. This year was no exception: Team Sky and BMC Racing drove the pace on the Cipressa in an effort to force a selection. To produce high power outputs in key moments, large amounts of energy must be quickly converted into usable form through aerobic pathways (with oxygen) which use stored carbohydrates, as well as through anaerobic pathways (without oxygen) through lactate metabolism.
This is only possible through well developed cardio-vascular, carbohydrate metabolism and anaerobic energy systems. In addition, riders are only able to use these capacities after many hours in the saddle thanks to exceptional efficiency, fatigue resistance and musculature. This allows greater reliance on fat stores early in the race, thus preserving high-energy fuel stores and the ability to push hard enough on the pedals for decisive moves.
Kwiatkowski demonstrated these capacities in impressive fashion during the 2014 World Championships, producing 477 watts (7.02 w/kg) for over three minutes, after six hours of racing, in the winning move which secured him the rainbow jersey. In 2015, Kwiatkowski’s early season form (winning the Paris-Nice prologue) demonstrated that his maximum aerobic capacity is already well conditioned, perhaps leading to him being listed as Etixx-Quick Step’s leader for this year’s Primavera.
Kwiatkowski was well placed during the event. Following the Cipressa, with 15km remaining, the World Champion made his way to the front of a peloton rapidly closing on the breakaway of Daniel Oss and Geraint Thomas. Soon, the race reached the Poggio: 3.6km in length, climbing 134m at an average gradient of four per cent. Luca Paolini led the bunch at a high pace. Close to the summit, Philippe Gilbert - another rider well known for his abilty to deliver a tremendous surge of power late on in races - accelerated, but could not escape.
Close behind, Kwiatkowski (weighing around 68kg) produced 392 watts (5.76w.kg) for 6min23sec, reaching the top with a VAM (average ascent speed) of 1256Vm/h; not quite good enough to secure the Strava KOM, which went to Gerald Ciolek. Taller and heavier (around 75kg), the 2013 Milan-Sanremo winner required 448 watts to reach the summit in 6min22sec (5.97w.kg, 1259Vm/h).
Kwiatkowski appeared to ride the climb efficiently, with his effort under control, maintaining a consistent cadence around 99rpm, though he was forced to make surges up to 757 watts to stay in contention - efforts that were only possible thanks to his genetic gifts and adaptations accrued through thousands of hours of specific training.
Unfortunately, Kwiatkowski crashed on the descent along with team-mate Zdenek Stybar, and Ciolek and Gilbert, ruining their chances of a good result. Despite this misfortune, Kwiatkowski’s good form is continuing as he demonstrates his capacity to produce the power required in race-defining moments. He could well be a contender in the Ardennes Classics, which favour riders with the Pole’s high power to weight ratio, endurance and attacking spirit.
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