May 05, 2006
Power Training
I am starting to get used to my PowerTap, even if I am not 100% sure on how to use all the computer functions. Yesterday I did a power test which will determine the key power ranges I should be training in. I started out with a 20 minute warm-up. I then did 3x60 100+ cadence sets and then did a 5 min recovery. From there I did 5 minutes at maximum effort. This was hard, as you have to ensure that you are pushing yourself the full time. Everytime I felt I was starting to ease off I would jump out of my saddle and stomp on the pedals. I got a 10 minute reprive then I was off into the 20 minute time trial. This is an extended duration set that should indicate my power average over an hour. I ended the workout with a cool down.
As I was heading home I was able to catch Coach Kris at Bruegger's as he recovered from his morning swim. We chatted about the workout and then I was off to shower and head to work.
I do not have the results back, but I will post them when I get a chance.
Posted by kermisch at 01:52 PM
May 03, 2006
Opus III
I raced Opus last night. The format has changed a bit. There is now a Cat 4 race with 12 laps, 4 sprints. I like the format as the field is smaller and the pace a bit higher. The tactics in the race are more advanced as well. Several of the teams were going for breaks while others blocked and kept the pace down. I was happy that I did not get dropped nor did I crash, though there were a few close calls.
I rode with my powertap (it is finally working) and averaged 196 watts and maxed out at 766 watts. It is cool to see how your power changes over the course of the race. I could see quite visibly the drop in power after each sprint lap.
During the race, my hope was to conserve as much energy as possible and try to compete in the 3rd and 4th sprints. I did that, but had a poor line in the 3rd sprint and several riders had peeled off the front, so many were not revving it up that hard. The 4th sprint, I had made the front group, but the group while going fast, was not really working that hard. As we rounded the corner to the final sprint, a guy was trying to get by on my inside. I was right up against the curb and had no where to go. The guy was pissed, but whatever. He came around and sprinted from there. I tried to hold the wheel, but really faded at the end.
So the race was a good workout. Afterwards I felt like shit, so I know I pushed myself. I stayed with the pack and was able to move through the peloton fairly easily. Hopefull I can ride next week as well.
Posted by kermisch at 09:29 AM