Alabama State Time Trial (do-over)

July 7, 2012 at 8:04 pm Leave a comment

My attempt at the Alabama State Time Trial last week shortly after having some pretty bad food poisoning went really poorly. I had been looking forward to comparing my time with what I had done two years ago, so today I put my clip-on bars back onto the bike and swapped out to my Reynolds Wheels so that I could try again. I picked a relatively flat route to get all the way out there to Columbiana since it was going to be a long ride in the heat. But showers this morning, cloudy skies, and rain still in the air brought the temp way down to 70s and 80s for most of the ride.

When I finally made it out to the high school, I put my foot down on the start line, hit the lap button and took off. I initially set a target wattage of 300 watts, but I felt good and kept the average (including the initial surge from the start line) closer to 325 watts for the first few miles. Watts were gradually dropping from my average as I tried to keep my current wattage close to 300 on the flatter sections and 400+ on the steep rollers. On the downhills, though, I didn’t want to spin like crazy so I just let the power drop to the low 200s.

At the turnaround, I still had a 310 watt average and 24.5mph speed average so that gave me confidence to push it hard on the way back to keep a 300+ watt average for my effort. I ended up setting a half hour’s worth of power records along the way. My time ended up being just over 58 minutes, which I believe would have put me into 3rd or 4th place in the Pro/1/2 category. Definitely redeems the miserable 1 hour, 17 minute effort last week.

New power records for today’s tt effort (click to enlarge)

This course is really a great time trial course for criterium racers b/c you can take advantage of the steep hills to use your upper body strength and give your legs a bit of a break. And since you are only going 10-15mph on the steeper hills, the aerodynamic penalty of rocking the bike back and forth doesn’t matter so much. Of course, if you have a disc wheel, large front chainring and full aero setup, you might be able to carry enough momentum on the steep downhills to top out some of the rollers.

Heartrate summary for today’s tt effort

Heartrate/power/speed plot for today’s tt effort. Power smoothed with 30second smoothing filter (click to enlarge)

Pedal force vs pedal velocity for today’s tt effort (click to enlarge)

And finally, some Garmin screenshots from the ride including the lap summary screen with different stats shown … (and my TT position setup, which is the most comfortable I’ve ever felt in a time trial so I wanted to take some pics to remember how to set it up like this again in a couple weeks for the Georgia Cycling Gran Prix time trial)

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Entry filed under: Training. Tags: , .

Signal Mountain – another Alabama Cat 2 climb Huntsville Omnium Day 1

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Top of the us331 bridge a while ago. Heading home! @ktoone has a cool 3speed self shifting cruiser, plus selfie reflection.

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Quick reference stats

Anaerobic Threshold:
Power:315 watts
Heart rate:180 bpm
Maximums:
Power:1097 watts (5s)
Heart rate:198 bpm (5s)
AT power estimated by critical power curve in Golden Cheetah, which predicts I should be able to maintain 315 watts for 1 hour.

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