Nov 19, 05:16 PM by Steve | Power Testing Continued
Posted in Cycling & Data
Like I said, I am really bad at taking tests. Apparently today I was too eager to take my test, and went all out on OSM instead of cruising up and saving the full gas effort for tomorrow.
And it’s all Bill’s fault
Seriously… I was aiming for 18 minutes, trying to keep a steady effort around 250 watts, but he started pulling ahead, and not one to be smart and back off from a little friendly competition, I was doing 300-400 watts to keep up. When we hit the flatish part about 2/3 mile in, I kept the power up and pulled away and figured at that point I may as well just go for it. I wanted to back off a few times but also didn’t want to have to do it again tomorrow, so I kept pushing and finished in 16:59.
It was a near maximal effort ay an average HR of 179 bpm, and an average power of 283 watts (287 NP). Plugging the numbers from today and yesterday into the Monod workbook I got from Tom, it spit out 273 watts for my 60m “projection” and 268 for my CP. Given proper motivation (i.e. a wheel to chase) I probably could have pulled a few more watts out, but I think I’m done with the testing for now. I’m going to leave my FTP in WKO+ where I had it at 270 and test again in a few weeks. That’s about 4.2 W/kg.
My CTL is currently sitting at 137 and my ATL is 138, and between yesterday’s and today’s testing I’ve had my highest 1m, 5m, and 20m levels, and I wasn’t specifically testing any of them… the 1m was the “all out” last part of yesterday’s Monad test, and the 5m was the 4m + doodling around beforehand. Similarly, the 20m was today’s 17m + after I hit the top I went back down to find one of the other riders and come back up to the top with him. I’m getting some kind of perverse pleasure out of doing this testing right now, I’m going to target a proper 5m and 20m test soon, just to finish filling out those lines on the e-wang chart.
Duration: 16:59
Work: 289 kJ
TSS: 31.9 (intensity factor 1.062)
Norm Power: 287
VI: 1.01
Pw:HR: 8.9%
Pa:HR: 19.47%
Distance: 2.919 mi
Elevation Gain: 1202 ft
Elevation Loss: 12 ft
Grade: 7.7 % (1190 ft)
Min, Max, Avg
Power: 147, 508, 283 watts
Heart Rate: 117, 187, 179 bpm
Cadence: 47, 114, 81 rpm
Speed: 5.3 , 18.5, 10.3 mph
Crank Torque: 129, 603, 304 lb-in
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