08 February 2012

Cycle U CompuTrainer | core

Today was testing day at our training and coaching sponsor Cycle University which meant that we did two 10 km TTs. You take the average power from each TT, average those two numbers and this is supposed to give you a pretty good threshold power that you can use for future workouts.

The course? It's one I've done, almost literally, 100 times.

CycleU_2012-02-08_01

Last time my average was 329 watts, this time it was 347. Yes. That'll put a little zip in your step.

I started the first effort concentrating on not blowing my wad too early. I was actually shooting for a 350 watt average and that's exactly what I got. And I absolutely had something left in the tank on the last incline and did not burn all my matches. On purpose.

Here is the CompuTrainer summary.

Name: CRIMINALE, MARTIN
Gender: Male
Athlete Type: Recreationa
Date of Birth: 0/0/1900
Weigh-in: 200
Track Position: 6
Rolling Resistance after 5 Minute Warmup: 1.71 Pounds
Finish Time: 00:17:04.14 Seconds
Finish Place: 1
Average Speed: 24.73 MPH
Peak Speed: 32.16 MPH
Average Power: 350.08 Watts
Peak Power: 455.00 Watts
Average HR: 0 BPM
Peak HR: 0 BPM
Average RPM: 0.0
Peak RPM: 0.0
Average PP: 0.0
Peak PP: 0.0
Average WPKG: 3.9
Peak WPKG: 5.0
Average SS: 0.0
Calories: 402.0

The second effort was harder for sure and here my hope was to duplicate my first effort. I was not so lucky… Honestly, even though I Held back a tad on the first effort, it did not exactly leave me fresh as a daisy for the second. Still, I thought it was not bad to only drop six watts.

Here is that CompuTrainer summary.

Name: CRIMINALE, MARTIN
Gender: Male
Athlete Type: Recreationa
Date of Birth: 0/0/1900
Weigh-in: 200
Track Position: 6
Rolling Resistance after 5 Minute Warmup: 1.71 Pounds
Finish Time: 15:11.61 Seconds
Finish Place: 1
Average Speed: 24.49 MPH
Peak Speed: 31.48 MPH
Average Power: 343.63 Watts
Peak Power: 488.00 Watts
Average HR: 0 BPM
Peak HR: 0 BPM
Average RPM: 0.0
Peak RPM: 0.0
Average PP: 0.0
Peak PP: 0.0
Average WPKG: 3.8
Peak WPKG: 5.4
Average SS: 0.0
Calories: 308.9

And here is the picture. Obviously I was still breathing pretty hard as my hand was shaking.

CycleU_2012-02-08_02

Here is my PowerTap data.

At the end of the second TT I gave it everything on the last incline and you can see my power spike whereas at the end of the first TT I was just trying to be steady. What's interesting to me is that 1) my max heart rate was just 159 and 2) that it was lower during the second TT than during the first. Am I that fatigued during the second effort? And what is with this ultra low heart rate? It would be interesting to take a max heart rate test and see just what I am capable of these days - it's obviously a LOT less than when I was younger.

You can also see my speed drop off precipitously at times during the second TT, I definitely did feel more consistent during the first ride and really made an effort to keep the pressure on when crested a hill and hit a descent. Not so much during the second ride.

At lunch I checked the core box again, two days in a row felt really good.

Sleep 6
Waking HR  
Body Weight  
Body Fat  
Breakfast 5:00 AM - banana, some HEED
6:00 AM - gel
Lunch  
Dinner  
Workout Food trainer - large bottle w/1 tablet Nuun and 1 scoop HEED
Injuries  
Therapy  
Time of Day trainer - 6:00 AM
core - 12:00 PM
Workout Type intervals
Weather  
Course trainer - 2 x 10 km TT
plank 3 min, 2 min each side
back extensions 3 x 40
clam knee lifts 100 each leg
side leg lifts 100 each leg
leg scissors 100
twisters 50 each side - 12 lb.
push-ups 21
hip abductors 3 x 30 - 100 lb.
Results trainer - 347 threshold power
Time  
Distance  
Pace  
Equipment Road Bike
Clothing  

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