Posts tagged ‘power’

Athens, Roswell power and lap data

I am too tired to write up my race report tonight, but I wanted to go ahead and upload my power and heartrate data. I’ll be working on a full race report tomorrow!

Athens Twilight heartrate summary

Roswell Criterium heartrate summary

2011 Athens Twilight heartrate data

2011 Roswell Criterium heartrate data

I had crashes in both races that stopped my powermeter from working. In Athens, I had a front flat and the replacement wheel did not have a speed sensor. The speed data that I have for Athens is from my Garmin using the GPS. There was a lot of interference which led to speed spikes in the data. The power data is from my iBike, which won’t work without a speed sensor. Same thing happened in Roswell except this time it was my entire bike that no longer worked, and I had to switch to neutral bike. Luckily, I remembered to take my Garmin off and put it in my jersey pocket for the rest of the race so I could get heartrate and speed data – but no power data.

---------Athens Twilight 2011 ---------
Dist:       11.00 mi (0:24:10)
Energy:     367.4 kJ
Cals Burn:  351.3 kcal
Climbing:     442 ft
Braking:   -115.2 kJ (-31.3%)
          Min   Avg    Max
Power       0  253.4  2372  W
Aero        0  125.7  4439  W
Rolling     0   49.9    63  W
Gravity  -948  -72.9   554  W
Speed     0.0   27.3  34.3  mi/h
Wind      0.0   15.0  84.5  mi/h
Elev      438    471   510  ft
Slope   -57.4  -0.80  12.8  %
Caden       4   76.9   105  rpm
HR        124  179.7   187  bpm
NP 318 W; IF 1.058; TSS 45.1
CdA: 0.342 m^2; Crr: 0.0055
168 lbs; 4/30/2011 7:28 PM
79 degF; 1013 mbar
-------- Roswell Criterium 2011 ---------
Dist:       17.69 mi (0:40:01)
Energy:     586.7 kJ
Cals Burn:  560.9 kcal
Climbing:     428 ft
Braking:    -95.6 kJ (-16.3%)
          Min   Avg    Max
Power       0  244.3  1225  W
Aero        0   64.1  1494  W
Rolling     0   48.5    67  W
Gravity  -531  -35.0   486  W
Speed     0.0   26.5  36.7  mi/h
Wind      0.0   13.0  49.1  mi/h
Elev      819    840   863  ft
Slope    -6.1  -0.39   7.3  %
Caden       0   80.8   117  rpm
HR         84  165.7   177  bpm
NP 294 W; IF 0.981; TSS 64.2
CdA: 0.342 m^2; Crr: 0.0055
168 lbs; 5/1/2011 4:45 PM
85 degF; 1013 mbar

2011 Athens Twilight power data

2011 Roswell Criterium power data

Finally, here are the links to the Strava data for both races:

Athens Twilight – http://app.strava.com/rides/496428
Roswell Criterium – http://app.strava.com/rides/502567

May 2, 2011 at 12:28 am 2 comments

Athens Twilight

We’re getting ready to head over to Roswell for the second race of the USA Crits speedweek series. Quick update from Athens last night plus link for my Strava data from the race: I ended up winning a $100 prime with 10 laps to go (awesome to be off the front so late in the race) and then held good position to finish 26th. My teammate, Pat Allison, raced well and finished 47th. Both of us were caught up in an early crash after working our way up to the front. I ended up endoing over the top of a rider who was on the ground and landing hard on my hand. More details to come tomorrow… but here is my Strava data:

Athens Twilight strava power and lap data

May 1, 2011 at 11:35 am Leave a comment

Barbers Ride to Live Race Reports


Wow, what a great day! This picture about says it all. My teammate Pat Allison won the Pro/1/2/3 race, and I managed to hold on for 3rd after putting in an attack on the last hill. Travis Sherman rode strong to finish 2nd after having won the Masters 30+ race earlier in the day.

Summary
Before I go into the details from the races, here is a quick summary. We fielded large teams for both the Masters 30+ race and the Pro/1/2/3 race. My teammate Wes Douglas made it into an early break with Joe Ruf from Madison and Travis Sherman (Marx and Bensdorf). Wes eventually took third with Travis taking the win. I attacked with two laps to go and then broke away from our chase group to take 4th.

For the Pro/1/2/3 race, we took 1st (Pat Allison), 3rd (Me), 6th (Terry Duran), 7th (Stuart Lamp), and 9th (Darryl Seelhorst). Pat and I bridged up to the winning break on the 2nd lap, and for a while we had five guys in the break. Eventually we finished with 3 guys in the break working our numbers perfectly to get the win!

The details – Masters 30+
For the Masters 30+ race, we lined up with six guys and were aggressive throughout the race. Wes made it into the day’s winning breakaway with Travis and Joe from Madison. Once their break was established, I decided to sit in and mark the strong guys to get the free ride across if they attacked. Unfortunately, there wasn’t much attacking so we lost our advantage in numbers as Wes was on his own to battle it out with Travis and Joe. With three laps to go, one of the Pacesetter Steel riders attacked hard, and I covered it. But the pack was still fresh enough to reel us back in. Then with two laps to go, I drifted to the back and then attacked into the headwind after the first turn. I bridged to another Pacesetter Steel rider who was already off the front bringing Will Hibberts (Alabama Masters) and Travis Werts (Sonic) with me. We worked together for a lap, but then I was feeling that our pace wasn’t fast enough so I attacked again on the last lap. Only Travis Werts was able to come with me and then came off on the last hill. So I rolled in for fourth. Sammy did well in the field sprint for 10th.

2011 Barbers Masters 30+ heartrate summary

2011 Barbers Masters 30+ heartrate data

The details – Pro/1/2/3
We had eleven guys line up for the start of this race. I think that is the most riders we have ever had in one race! We raced this race pretty much to perfection as we were attacking and covering everything. I countered one of Stuart’s attacks at the end of the first lap and only managed to string out the field. Coming through the start/finish, there was a counter attack to my attack and we had 3 guys cover the move — Terry, Darryl, and Paul. Also in the break were Travis Werts, Travis Sherman, and Joe Ruf from Madison. The break was working well together and starting to establish itself. Meanwhile, back in the group we took turns covering moves.

Towards the end of the second lap, Ed Whitehorn (Velocity Pro Cycles) attacked and Pat covered it. They got a good gap right away and we were on the most difficult part of the course, so I decided to bridge across to it. I got away cleanly from the field and as I came up to Pat, I yelled “Let’s go!”. Pat thought the entire field was still there so I went flying right by. As soon as Pat realized that we had a good gap, he attacked the small group he was in and bridged back up to me. So the two of us were away. We caught up to the break into the strong headwind after turn 1. We came up fast and tried to rally the troops, but some of the guys in the break were already struggling when we tried to ramp up the pace. The end result was that we lost one of our own riders (Darryl) from the break and disrupted the rhythm of the break temporarily. It was a tricky situation because we did ramp the pace up quite a bit, which we definitely needed to do in order to get enough of a gap before the corkscrew downhill where the pack would make up some time on us if they were chasing hard.

Within half a lap, though, we had settled in and started a good rotation and had started to put some good time into the field. We continued at a blistering pace working well together all the way until just before the start of the last lap. Travis Sherman knew that we would begin attacking so he decided to jump the gun and put in his own attack possibly to see if he could reduce the odds against him. Pat led the charge and chased Travis down as the rest of us strung out behind. Travis attacked again before the corkscrew. Then coming into the headwind after the cork screw, my teammate Terry Duran put in a perfect attack because it forced Travis to chase. We caught Terry at the base of the final hill, so I put in a counter attack right away. I was pretty much dying by this point so I wasn’t going that much faster but it was enough to get a gap to force Travis to chase again with Pat sitting on his wheel. Coming down the finishing stretch, Travis closed the gap to me and came around, but Pat was waiting and came around easily taking the sprint by several bike lengths. My initial attack had given us enough of a gap that I was able to hold on for third with Travis Werts charging hard for fourth followed by Joe Ruf and Terry.

Kristine told me after the race that Tria was all over everything back in the field, covering every single move that tried to get away from the group. At the end of the race, Stuart attacked on the last hill and was able to stay away for 7th place with Jan Kolar just behind. Then Darryl won the field sprint for 9th. So that’s about it, what a great race!

Coming off the last turn into the finishing straight, still with a small gap. Travis still chasing. Photo by Alan Laytham

Travis Sherman finishes closing the gap to me with Pat waiting to take the sprint. Photo by Alan Laytham

Pat Allison takes the win followed by Travis and me. Photo by Monika Duran

2011 Barbers ride to live pro/1/2/3 heartrate summary

2011 Barbers ride to live pro/1/2/3 heartrate data

Here are some videos from the Pro/1/2/3 race courtesy Kristine.

I ran out of battery on my iBike because I had left it running in between races and forgot my iPhone charger so for power data, I only have the first three laps of the Pro/1/2/3 race. I have annotated the attack as follows – 1) My initial attack 2) Waiting for Pat after he attacked to bridge back up to me 3) Finishing the bridge together to the group (400w min through here)

2011 Barbers ride to live pro/1/2/3 iBike power data

Pro/1/2/3 first three laps
Dist:        7.87 mi (0:18:16)
Energy:     329.7 kJ
Cals Burn:  315.2 kcal
Climbing:     248 ft
Braking:      0.0 kJ (0.0%)
          Min   Avg    Max
Power       0  300.8   924  W
Aero        0  152.6   564  W
Rolling    16   47.2    72  W
Gravity -1287    4.3   754  W
Speed     8.6   25.9  39.6  mi/h
Wind      0.0   18.2  34.0  mi/h
Elev      353    386   416  ft
Slope   -10.0   0.05   9.9  %
Caden       9   82.7   106  rpm
HR        118  174.3   192  bpm
NP 344 W; IF 1.148; TSS 40.1
CdA: 0.342 m^2; Crr: 0.0055
168 lbs; 4/23/2011 1:27 PM
88 degF; 1013 mbar

Our entire bridge took just over 1.5 minutes and here are the stats on it:

---------Selection Stats---------
Dist:        0.75 mi (0:01:35)
Energy:      44.2 kJ
Cals Burn:   42.3 kcal
Climbing:      17 ft
Braking:      0.0 kJ (0.0%)
          Min   Avg    Max
Power       0  465.7   893  W
Aero        0  247.7   564  W
Rolling    34   52.0    65  W
Gravity  -647   29.7   706  W
Speed    18.8   28.5  35.3  mi/h
Wind      8.7   21.6  31.6  mi/h
Elev      388    397   409  ft
Slope    -6.5   0.31   9.7  %
Caden      63   84.7    99  rpm
HR        165  182.3   190  bpm
NP 437 W; IF 1.456; TSS 5.6
CdA: 0.342 m^2; Crr: 0.0055
168 lbs; 4/23/2011 1:36 PM
88 degF; 1013 mbar

April 24, 2011 at 8:18 pm 4 comments

GSMR Training Race #1

Excellent weather yesterday for our first team race of the year. About 20-25 guys lined up for the Category A race with our squad represented by me, Pat Allison, Chris Allison, Stuart Lamp, Mike Lackey, and Timo Stark. Other strong teams included Velocity Pro Cycles led by Ed Whitehorn and Preston Beasley; Bob’s Bikes/Alabama Masters with Will Hibberts, Jim Brock, and Miro Novak; Alabama Cycling with a few riders; and one more team with a kit I didn’t recognize, and then a few strong independents.

Ed Whitehorn and I led out the group and rode at an easy pace up and over the first hill. As soon as you crested the hill, you were hit with a pretty strong crosswind, and several riders started to creep up on our somewhat leisurely pace. I could sense an attack coming, and sure enough on the flat section leading into the hill after the first turn, there was an attack which either Mike or Stuart covered. We were wanting to get a couple riders in the break, so when I saw someone else start to jump across I went with them. But it was too early in the race for the group to let us get away and so we were caught.

For the next lap and a half you can cut and paste the previous paragraph as the same scenario played out multiple times with Mike and Stuart covering every move and then me trying to tag along with someone attempting to bridge. Every move got brought back, though. Then on the start of the third lap, our pace slowed again, and I believe it was Jim Brock who launched out on his own. A little while later Stuart attacked with somebody else. Pretty soon it was Stuart alone with three other guys. We wanted to have somebody else from our team in the break, so my teammate Pat Allison attacked and made it across a quickly widening gap with about 10 pedal strokes and tucking on the downhill. It was impressive to watch!

Then another rider started to bridge, and I believe it was Timo who saw it and went with it. The two of them made it across and by this point, the “break” had about 10 riders in it, which meant there was only about 10 riders left in the field as we had dropped about 5 or 6 guys towards the end of lap 1 with all the attacking that had been going on. I liked that we had 3 guys in the break, but I didn’t like that the break was essentially half the field. So I waited until somebody came off of a strong pull on the long gradual downhill after the hill after Turn 1 and drilled it super hard. Somebody who was on my wheel saw it and jumped with me, but that was it. The field started to chase, but our gap was good enough right from the start that we were able to make it across to the break bringing our total to maybe 12 riders?

We finished the bridge at the start of the long hill on the backside of the course. We knew that the break was too big to stay away, so I pulled through hard to keep the pace high, but ended up pulling away from the field. The break organized itself to chase which kept its pace high, and then when they caught back up to me, we got a good rotation going which meant that the field wasn’t going to come back together.

Even though we had a good rotation with 4 out of the 12 riders in the break on our team, I knew that we were better off with a smaller break so that it wasn’t left to a 12 man sprint at the end and so that there would be fewer people chasing any attacks that we might launch. So I kept the pace high and then on the hill leading to the start/finish, we pulled hard enough to cause a separation. I think it came back together though right before the start/finish when there was another move with Will and Pat off the front with a couple other guys. This looked good because everybody was tired. Jim Brock knew it and attacked to bridge. I was right there with him and together the two of us were able to finish the bridge, but Jim popped right at the top of the hill settling the final break of six at that point.

There were six riders in the break – Stuart, Pat, and me from Tria. Will represented Alabama Masters, and then there was Joe from the black/white jersey team and Alex from Alabama Cycling. This was pretty much the perfect scenario for our team with all three of the Cat 1s in the break. We still had the rest of the third lap to finish and then two more laps, so I wanted a nice smooth rotation for us to get a good lead on the field, while giving us enough wiggle room at the end of the race should it come down to any cat/mouse games. That’s exactly what happened with everybody working together extremely well (average speed 25.4mph for the next 2 laps).

Then right before the start of the last lap, I think everybody must have known that since we had numbers we were going to start attacking to try to get somebody away. The pace slowed down quite a bit. When we made it past the start/finish area I was looking for the right time to attack, found it, and only my teammate Pat was able to respond. We had a great gap and pushed it all the way to the finish. Behind us, Will and Stuart were by themselves with Joe and the Alabama rider dropped. Joe ended up bridging to Will and Stuart, and the two of them chased with Stuart able to take it easy and save energy for the finish.

Pat and I decided as fun as it would be to try to practice the tactics of a two-up finish, that it would be better and more enjoyable to simply cross the line together, which we did! (See the attached photo). Behind us Stuart got the jump on Will in the sprint and coming into the last meters it looked like he had it, but Will with a very late burst of speed was able to pass him literally on the line with a bike throw.

The remnants of our original break came back together with the field, and Chris Allison had a great sprint to finish sixth or seventh in the race. All-in-all, it was an AWESOME start to the season with our team placing five riders in the top ten and three riders in the top five.

Pictures, videos, and heartrate data below …

Dist:       48.02 mi (1:55:56)
Climbing:    1754 ft
Energy:    1662.1 kJ
Cals Burn: 1589.0 kcal
Braking:      0.0 kJ (0.0%)
          Min   Avg    Max
Power       0  238.9   820  W
Gravity  -637    1.5   486  W
Speed    10.9   24.9  36.9  mi/h
Wind      7.6   19.7  38.3  mi/h
Elev      574    662   740  ft
Slope    -6.2   0.02   6.4  %
Caden       4   85.7   121  rpm
HR        119  158.6   187  bpm
NP 277 W; IF 0.999; TSS 192.8

Category A start.

Our break with one lap to go.

The second group on the road with one to go.

Pat and I easing our way to a 1-2 finish!

Stuart Lamp and Will Hibberts fighting it out for 3rd.

February 21, 2011 at 9:36 pm Leave a comment

The Double Oak Way 1500 (aka fun in the off-season)

The Double Oak Way 1500ft climb (medium version)
Huge version (5.9MB)

3D map of the complete Double Oak Way 1500ft climb

The Double Oak Way climb has been a favorite of mine since I first rode it a couple years ago after somebody at Tuesday Worlds mentioned that they had rode their motorcycle up it the day before. The very next day, I went for a ride out to Mt Laurel and climbed it for the first time. I had scouted it out ahead of time using topocreator.com and knew that the road would take you up over 1400ft, which is very rare for the Birmingham area. The only other climb I am aware of that tops out at over 1400ft is the Pine Mountain climb north of Trussville.

So anyway, my first time up the Double Oak Way climb was the summer of 2008. Since then, I have climbed it probably 20 times over the course of a couple years. Well, as I was working on the topocreator.com website last night (yes, it is going to go into real beta testing soon!), I stumbled across a topocreator map of the climb and noticed for the FIRST time that there was a small thick contour line representing 1500ft not too far from where the road ends at the radio towers. The towers are at an elevation of just over 1450ft, but less than 3/4 of a mile away was the opportunity to ride up to 1500ft. I immediately scanned the map to find the lowest point in the area to see just how big a climb I could make it. And it turns out there is a spot in nearby Chelsea at 475ft meaning that the total vertical relief was just over 1000ft. Plus with a few downhills thrown in throughout the climb, there is over 1700ft of total elevation gain in the 10.3 mile climb.

Today, for the first time I did the complete 10.3 mile climb topping out at 1502 ft. Let me take you through the climb as I remember it. First, I didn’t get started until later in the day, so I knew that the only way to make it all the way out to Chelsea and back before it got dark was to bee line a good portion of the route on 280. Once I made it to Chelsea, I promptly turned around and began the climb. You first go through the Chelsea Corners shopping center before crossing under a small railroad bridge where the road turns into onto Old Hwy 280, which follows a creek on a fairly gradual incline right between these towering cliffs on either side of the road and creek. At the top, I just missed the light to cross 280 so after a short wait, it was game on again to finish the climb. There are a couple of steep rollers as you head out on Co Rd 41 towards Mt Laurel. Then, once you make the right turn onto Double Oak way just on the outskirts of Mt Laurel, the real fun begins!

The climb hits you hard right at the beginning with a 0.6 mile stretch that climbs 389ft for an average gradient of 11.8%. There are a couple of short spots where the gradient approaches 25%! There is also a gate about 3/4 of the way up this part of the climb, where you have to dismount and literally climb through the middle of the gate between the thick bars to keep cars and motorcycles out. Remount just in time for the 20-25% “am I going to fall over” 1/10th of a mile stretch which I went up at 7.1mph (avg), 5.9mph (min), 9.2mph (max). The next part of the climb starts out with a short steep downhill followed by the start of the next section of the climb, which is a 1.75 mile stretch with an average gradient of only 2.75%. This is where the best views are, too, and it is so nice and peaceful to ride on a road without any cars at all! The only thing you have to worry a little bit about is deer. I startled three on the ride today narrowly missing one on the way back down!

The road kicks back up to 16% gradient as you make it to 1425ft at the top of this first crest. On the other side, is a super steep downhill (20%) that bottoms out before you immediately start climbing again at nearly a 20% gradient up to the radio towers. This is where I have turned around the past 20 times I have done this climb. But after seeing the topocreator map last night, I knew that I was going to do my best to make it to the 1500ft circle on the map! So I headed off-road onto what is probably a hunting trail (have to be careful about that, I tried to make a lot of non-deer sounding noises, i.e., whoops and hollers which was pretty easy since I was having just about as much fun as I have had all year on the bike!). I followed the trail which was mostly double track covered in leaves and even some grassy areas. I flew through this area which was fairly flat at 1450-1475ft before it dives down again to an intersection with what is probably a motorcycle dirt trail judging by the ruts and rocks. This was really hard to ride because the rocks were big and loose.

At the intersection with another trail, my memory was getting a bit hazy about where to find the final stretch back up to 1500ft, and I almost turned around thinking I had missed it when I looked up and saw another split in the trail heading up to the top. It was super steep, sandy in spots, rutted, and rocky in some spots so I wasn’t sure if I was going to be able to make it up the 1/4 mile trail with max gradient of 18%. But as I got further and further and hadn’t fallen off yet, I thought maybe I could make it to the top. Alas, I got stuck in a rut not 50m from the top and decided it would be faster just to run the rest of the way up. At the top, there was another path off the trail that led to some rocks where I got a few of the pictures below. I had made it to 1500ft. Total time for the climb – 10.3 miles in 41 minutes for an average speed just under 15mph!

It was beautiful, and the sun was getting ready to set so I couldn’t enjoy it long. Took a few pictures and then booked it back through the trails, over Hugh Daniel, back across 280, and all the way home just after sunset. It was an amazing awesome ride. Check out the maps, pictures, and data below. Also, the bottom map shows the climb in relation to several of the other climbs and high points in the area. So who’s going to go with me next time??? I can’t wait to tour guide this climb to some adventurous riders!!! Click on the maps for the “medium” version or click on the link marked “huge” for a huge version where you can read all the residential road names.











Complete ride, shows entire 280 corridor (medium version)
Huge version (17.9MB, prints at resolution of 84″ x 84″)

November 8, 2010 at 2:20 am 6 comments

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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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