Saturday Training

Hi

The session on Lemmington Bank went well and the PowerTap worked faultlessly. Average HR and power very constant for the 4 climbs and for the first time all 4 climbs were below 7 minutes, see the entry for 06.10.2007 for the climbing records chart. I could I am sure have done a 5th climb today which is good, I did not feel like that when I first started using this hill, after about 6 months of this I'll know every inch of the road!

Pleased to learn that in the real world I am able to average 344W for 7 minutes which suggests to me that I'm probably ready to increase the power on the turbo for my 4x5 minute sessions which I'm presently doing at 300W but that will need thinking about. Based on quite a bit I've read I'm confident the power figures will be very close for the C/T and the P/T, an example of a comparison is here, so I'm happy to use data from one to guide work on another though it's always easier to produce more power on the road than the turbo for some reason, probably mainly air temperature!

So, all very satisfactory, I also noticed 2 subtle changes today, one was that I was changing up a gear earlier than previously on a section of the climb and also that on the upper section of the climb on all efforts I was climbing in one gear higher than previously, I like that kind of change :-)

Another observation of the value of the PowerTap is that I noticed on a section of the climb where the gradient eases a little my power output was falling back to about 280W, I was, without knowing it, taking a breather. I acted on this and pressed a little harder to raise the wattage back to just over 300W for this section and found that I was quite happy at that. I genuinely didn't know that I had been significantly easing off before.

Data follows, I've edited out all the 5s, 10s, 30s, 60s, 5min etc information:

Ascent 1:
Duration: 6:37
Work: 136 kJ
TSS: 18.1 (intensity factor 1.282)
Norm Power: 352
VI: 1.03
Pw:HR: 10.79%
Pa:HR: -5.45%
Distance: 1.053 mi
Min Max Avg
Power: 234 531 344 watts
Heart rate: 132 171 166 bpm
Cadence: 68 105 88 rpm
Speed: 8.1 12.7 9.6 mph
Pace 4:43 7:26 6:16 min/mi
Hub Torque: 130 377 241 lb-in
Crank Torque: 206 623 333 lb-in

Ascent 2:
Duration: 6:52
Work: 142 kJ
TSS: 18.5 (intensity factor 1.272)
Norm Power: 350
VI: 1.02
Pw:HR: 7.93%
Pa:HR: -6.08%
Distance: 1.089 mi
Min Max Avg
Power: 75 500 344 watts
Heart rate: 135 175 166 bpm
Cadence: 69 105 87 rpm
Speed: 7.6 12.6 9.5 mph
Pace 4:47 7:55 6:18 min/mi
Hub Torque: 51 386 243 lb-in
Crank Torque: 74 549 335 lb-in

Ascent 3:
Duration: 6:55
Work: 139 kJ
TSS: 17.7 (intensity factor 1.24)
Norm Power: 341
VI: 1.02
Pw:HR: 7.64%
Pa:HR: -6.12%
Distance: 1.081 mi
Min Max Avg
Power: 219 484 336 watts
Heart rate: 133 173 166 bpm
Cadence: 59 106 87 rpm
Speed: 7.6 12.4 9.4 mph
Pace 4:51 7:55 6:23 min/mi
Hub Torque: 132 380 241 lb-in
Crank Torque: 187 532 331 lb-in

Ascent 4:
Duration: 6:58
Work: 139 kJ
TSS: 17.6 (intensity factor 1.231)
Norm Power: 339
VI: 1.02
Pw:HR: 6.61%
Pa:HR: -7.28%
Distance: 1.079 mi
Min Max Avg
Power: 21 473 333 watts
Heart rate: 132 173 165 bpm
Cadence: 71 109 86 rpm
Speed: 7.3 12.6 9.3 mph
Pace 4:47 8:15 6:26 min/mi
Hub Torque: 16 398 241 lb-in
Crank Torque: 21 514 327 lb-in

Entire workout (174 watts):
Duration: 1:50:58 (2:10:22)
Work: 1131 kJ
TSS: 161.7 (intensity factor 0.946)
Norm Power: 260
VI: 1.5
Pw:HR: -0.77%
Pa:HR: -3.52%
Distance: 26.406 mi
Min Max Avg
Power: 0 867 174 watts
Heart rate: 86 175 132 bpm
Cadence: 29 209 77 rpm
Speed: 2.3 46.2 14.6 mph
Pace 1:18 26:06 4:06 min/mi
Hub Torque: 0 398 107 lb-in
Crank Torque: 0 884 190 lb-in