My Power profile and a good performance at Beauie.
So as mentioned in last week’s post, I was doing testing with my coach on Saturday to get an idea of where I am currently from a training point of view and what my power profile is like. I wasn’t expecting an miracles from the testing and to I didn’t provide any. I feel like I have been making decent progress with my training and although I don’t think my fitness is quite where it is pre injury I am getting back to it. My times from my repeat hill sessions on Bobbo are coming down with each week and I have been pleased with my new training program, so although I am not very close to being a A Grade/Cat 1 Rider yet, I am working towards it and it gives me a good bench mark.
Mike tells me that a 4w/kg is a what can be considered a strong club rider and these figures are based off the Power Profile Charts developed my Coggan and Allen.
So here are my figures:
Andrew Logan (@ 79kg)
Power Profile Summary 2nd July 2011-07-04
5 minute…….343watts (366watts Normalised Power)…..4.63w/kg
20 minute……284watts (318watts Normalised Power)…..4.02w/kg
FTP (estimated, based on usual relationship between 20min and 60min power) …..302watts….3.82w/kg
FTP (Functional Threshold Power)….the highest power that a rider can maintain in a quasi-steady state….without fatiguing….for approximately one hour
Normalised Power is an estimate of the power that you could have maintained for the same physiological “cost” if your power had been perfectly constant , such as on an ergo, instead of variable.
Based on Power Profile Charts developed by Coggan and Allen, this is where you fit at the moment. Note that these levels are set around US Categories, where Cat 2 would be close to our B grade for Open racing, and Cat 3 similar to our “middle of the pack” C grade Open, or perhaps D grade Open front-runner.
5 second power…bottom of Cat 3 range
5 minute power…middle of Cat 3 range
FTP…middle of Cat 3 range
There is a good correlation between your 5min power and 20min/FTP power….a flat line in fact. That indicates a “well rounded” aerobic conditioning, albeit at the low end of the range we’re looking for at the moment, so we don’t need to do anything out of the ordinary in training in the medium term.
So as you can see, given the racing that I have been doing recently, no great surprises. I think in an ideal world I would have liked to been closer to that 4w/kg mark, however after only 4 weeks back I am happy with the figures, if not ecstatic about them. However I have to start somewhere and it will give me a good bench mark to work from. So ongoing training around my FTP to get to that 4w/kg mark. As Mike has put it, lots of hard yakka coming up.
This brings me on to Sunday. Beauie was on and it was a great day for it in Sydney. Once again I put myself in B Grade and was in a decent frame of mind. 45 Mins + 2 laps was the call for the day. Start wasn’t overly frantic and a couple of riders got away early, however I didn’t panic, because I figured they would be closed down. I got through to about half way, pulling my turns on the front, my legs were feeling pretty decent and although the boys were punching it out of the corners I was coping with the surges pretty well and thought I might be in for a chance, if I could get near the front on the last lap.
The bell sounded and you could feel every tense up a little, coming into the bottom corner I was sitting 8th wheel and the boys gave it a big wack out of the corner, that dropped about half the group and I was still sitting in a decent spot, I started to make my way through to the bunch and approaching the final corner was sat on 5th wheel, sprint started and managed to get onto the guy in 3rds wheel, however didn’t have enough power to overhaul him and settled for 4th place in B Grade.
I was pretty pleased with the result, I got some good training in and got a decent result that I am happy with, so yeah all in all not a bad weekend.
This weekend is Mudgee, so I will be posting a race report next week about how that went, I am in Group 7 for the Handicap race on Saturday, so a good opportunity to do some FTP work at race pace and we will see what happens come the day, no expectation to get a good result.
Training for this week has been good, with a good session doing repeats up the South Side Climb at Bobbin Head this morning.
Garmin Link: Beauie Worlds B Grade