Hi
Power-Tap
Back into the hills today and I thought out of interest I'd return to my old friend Lemmington Bank and see what my current climbing time is like between my markers. I wasn't expecting anything amazing as I've been doing no specific hill training so I was pleasantly surprised.
I just did three climbs of the hill and completed all of them comfortably below 7 minutes at a 350-360W average power per ascent. The climbing pace was not that even as much of the climb was against a significant breeze which made the whole experience that much more delightful ;-)
So, I'm currently climbing this hill as well as I ever have done with 3 important points of note:
1) There was a headwind.
2) In a few months time I'll be significantly lighter than I am now.
3) I have not been doing any specific hill training prior to this session.
All things considered I'm very encouraged by this. This particular climb is also quite steep and does not therefore do the larger rider any favours. I'm reasonably confident that over the next few months I'll go below the 6:30 mark which would be good on this gradient. I also noticed that I didn't have to engage as low a gear as I previously have, another good sign.
Maybe it's the new tyres, but I doubt it ;-)
[Uploaded 26/06/2009 16:33:35]
Showing posts with label Hill Session. Show all posts
Showing posts with label Hill Session. Show all posts
Thursday, 25 June 2009
Tuesday, 23 June 2009
Tuesday Training
Hi
Power-Tap
With La Marmotte coming up it seems reasonable to do a bit of hill training (!) so that's what today was all about even though the ride was somewhat messed up by the tyre failure detailed below.
Anyway, all went well and I had a good ride up and down over the moors to Rothbury with some long efforts on the hills which seemed to go well. I think I might be starting to just feel the benefit of even shedding a couple of pounds though that could all be wishful thinking fuelled by my optimistic imagination :-)
Still, a worthwhile ride, with a TSS of 122 and a NP of 250W, pretty much within my comfort zone the way it worked out in the end.
[Uploaded 26/06/2009 16:14:09]
Power-Tap
With La Marmotte coming up it seems reasonable to do a bit of hill training (!) so that's what today was all about even though the ride was somewhat messed up by the tyre failure detailed below.
Anyway, all went well and I had a good ride up and down over the moors to Rothbury with some long efforts on the hills which seemed to go well. I think I might be starting to just feel the benefit of even shedding a couple of pounds though that could all be wishful thinking fuelled by my optimistic imagination :-)
Still, a worthwhile ride, with a TSS of 122 and a NP of 250W, pretty much within my comfort zone the way it worked out in the end.
[Uploaded 26/06/2009 16:14:09]
Saturday, 20 October 2007
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
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
Saturday, 13 October 2007
Saturday Training
Hi
Yes, Saturday is Lemmington day!
Results of the 4 climbs posted on the Lemmington Bank chart, slightly down on last week which is fine, there was a slight headwind and I'd done some steady work in the previous 2 days. Also I'm looking for improvements over months and not days, the times will creep down (or the effort for the same time will come down), as my weight comes off and my strength and fitness rise.
So, all in all a steady session, saw a lovely red squirrel too which was smashing, easy to miss the important things sometimes but a red squirrel on a lovely Autumn day is a moment to savour.
Yes, Saturday is Lemmington day!
Results of the 4 climbs posted on the Lemmington Bank chart, slightly down on last week which is fine, there was a slight headwind and I'd done some steady work in the previous 2 days. Also I'm looking for improvements over months and not days, the times will creep down (or the effort for the same time will come down), as my weight comes off and my strength and fitness rise.
So, all in all a steady session, saw a lovely red squirrel too which was smashing, easy to miss the important things sometimes but a red squirrel on a lovely Autumn day is a moment to savour.
Saturday, 6 October 2007
Saturday Training
Hi
Back to the fun and games of Lemmington Bank today for some more hill repeats. Went well and I am making progress, I'm going to prepare a sheet which will record my results on this climb and will publish it shortly. I'm getting better and as I train more and smarter and also lose weight I should get better still.
My plan is to check out the Cumberland Challenge profile again, I think there are about 9 significant climbs one after the other in the 2nd half of the route and if I can increase my number of repeats of Lemmington Bank to reflect this over the next 11 months I should be able to deal with that section really well, also great preparation for La Marmotte!
Back to the fun and games of Lemmington Bank today for some more hill repeats. Went well and I am making progress, I'm going to prepare a sheet which will record my results on this climb and will publish it shortly. I'm getting better and as I train more and smarter and also lose weight I should get better still.
My plan is to check out the Cumberland Challenge profile again, I think there are about 9 significant climbs one after the other in the 2nd half of the route and if I can increase my number of repeats of Lemmington Bank to reflect this over the next 11 months I should be able to deal with that section really well, also great preparation for La Marmotte!
Friday, 17 August 2007
Friday Training
Hi
Attached is the info from this morning's hill repeats, I did 4 repeats of Lemmington Bank with about a 45 minute hilly ride out to the start, enough of a hill to repeat for anyone!
I was pleased with the climbs, particularly not being fresh at the start, the time and HR data for the 4 climbs is below:
Good session that.
Attached is the info from this morning's hill repeats, I did 4 repeats of Lemmington Bank with about a 45 minute hilly ride out to the start, enough of a hill to repeat for anyone!
I was pleased with the climbs, particularly not being fresh at the start, the time and HR data for the 4 climbs is below:
- 7:45 165BPM
- 7:50 163BPM
- 7:57 161BPM
- 7:51 162BPM
Good session that.
Friday, 10 August 2007
Friday Training
Hi
Did an hour of hill training today which I quite "enjoyed". Rode a short (2.7 mile) loop starting at Alnwick Castle climbing from the river up towards Eglingham and then turning off to climb Smileys Lane before descending back to the river and climbing the Peth back up to the castle. Circuit taking just under ten minutes and did 4 circuits, 12 short climbs in all.
Certainly made a change!
Did an hour of hill training today which I quite "enjoyed". Rode a short (2.7 mile) loop starting at Alnwick Castle climbing from the river up towards Eglingham and then turning off to climb Smileys Lane before descending back to the river and climbing the Peth back up to the castle. Circuit taking just under ten minutes and did 4 circuits, 12 short climbs in all.
Certainly made a change!
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