Posts tagged ‘time trial’

River Gorge 2012

If you are looking for positive happy go lucky race reports, then skip over this one.

Quick summary of results
Time Trial – 46th, 10 seconds slower than last year, disappointing.
Criterium – Big crash with no more free laps. Instead of immediately telling us there were no more free laps so that we could chase, the official ushered us over into the pit to tell us to wait until the end of the race so that we could race two additional laps to sort out placings from 28th place on. I don’t think this got communicated to the results people, though, because as far as I can tell none of the people from my group are listed in the results. Very disappointing.
Road Race – 7th, best finish ever at this race, but disappointing to cramp so badly on the final climb and not be able to fight for the win. Disappointing.
Omnium – 12th. Surprised as my only omnium points came in the road race.

The River Gorge road race is amazing – entering three states (TN, GA, and AL) – and traversing a wild topography consisting of deep canyons and steep mountains. Click to enlarge – annotated power data for the Sand Mountain climb

Road Race details
I’ve included today’s (Sunday) road race details first. We started at the Covenant Transport Center headquarters about 2 miles down the road from the normal start, so this shortened the race from 62 miles to just under 60 miles. I started at the very back. It took until the righthand turn onto the first hill of the day for me to move about halfway up the large pack. The hill was a bit slower pace than previous years, so everybody was still bunched up. I moved up some on the long gradual descent after the first KOM. When we hit the wider road heading towards the Tennesse River, I was able to move close to the front not too far behind the BMC train as they chased an early 6 or 7 man move that I never even saw get away I was so far back in the pack at the beginning.

BMC timed the catch perfectly at the bottom of the Sand Mountain climb. I had slipped a little ways back and started the climb about 20 riders from the front. I chased around a few people who opened gaps and then latched onto a large group led by two BMC riders. I was struggling to maintain a good rhythm but hung on all the way up until the 200 meters to go sign for the KOM. I was really cooked, but fortunately Ryan Sullivan (United Healthcare/706 Project) had also just come off the group, and he and I were able to work together to catch back up to the group (with Ryan doing most of the work as I barely hung on).

A few more riders caught up to us before the long descent back down to the Tennessee River making our group about 15-20 riders with all major teams represented. We were not a harmonious group as there was an attack or two across the top of the mountain, and even one attack at the top of the descent. I covered that one and made it back down to the Tennessee River just behind John Murphy (Kenda Pro Cycling) and one or two other riders. The others in the group caught back up quickly, and nobody seemed like they wanted to work so I attacked hoping to get things goings – but little did I know what a firestorm of attacks would ensue. Attack, chase, counter-attack, chase, counter-attack took us into the medium climb up off the Tennessee River. I looked back expecting to see the rest of our group closing fast, but they were gone. At this point, I knew this was the move but I wasn’t sure I would be able to make it over the climb with the group. I dug as deep as I could and made it.

There was maybe 7 or 8 of us. The attacking didn’t stop as John Murphy really wanted to get away. This ended up dropping two riders from our group to bring us down to 6 riders. John eventually got away twice. Both times Oscar Clark (UHC/706), Shawn Gravois (Globalbike), Ty Magner (BMC) and I worked together to bring him back, although the first time was before the stair-stepper cat 3 climb and Shawn did most of the work to bring John back. The second time, it was all four of us working together while John’s teammate, Robert Sweeting (Kenda) was able to get the free ride with his teammate up the road. We caught John right before the turn into the TVA area on a gradual hill. Immediately, Oscar put in a hard dig taking Shawn, Ty, and Robert with him – whereas John and I went straight out the back. I had bad cramps in my right leg. These cramps subsided fairly quickly so I hit it hard to catch back up to John and together we chased on the descent (hitting 58mph) back down to the TN river before the final climb up Raccoon Mountain.

John joined back up with the other four right as the road pitched up. I, on the other hand, started cramping again so I didn’t catch back on. As the climb steepened, both legs locked up and I had to coast to a stop up the hill, unclip, and wait for the cramps to subside. A few seconds later I was rolling again for another couple minutes. But right as I caught back up to John again, my leg locked up again and I had to coast to a stop again. This time after the cramp subsided, I was able to pick up the pace to catch and pass John. I thought for sure I had 5th place locked up, but 500 meters before the finish Tanner Putt (BMC) caught and passed me. A few seconds later Jake Rytlewski (Astella/ABD) came by, too. Jimmy Schurmann (Globalbike) was closing in fast when I hit the 200 meters to go sign. Fortunately, the grade had lessened enough that I was able to stand up and hit it hard to stay just in front of him to finish 7th.

In the group ahead, Oscar took the win, followed by Robert and Ty. Shawn was fourth, although he should some award for all the work he did on the step climb to bring back John the first time.

Road race heartrate summary

Annotated heartrate power data – click to enlarge

Time trial details
This year’s Pro/1/2 field was one of the best ever at River Gorge, which has always had a strong field. This year there were more than 60 pros and cat 1s plus an additional 30-40 cat 2s. I knew that I had no shot of getting into the top 10 in the time trial for omnium points, so technically it might make more sense for me to soft pedal the time trial to save up for the criterium. But what would be the fun in that? Plus, how could I compare to previous years?

River Gorge time trial power map – click to enlarge.

So I got a good warm-up in riding to the start with my teammate Borris. We headed up to the top of Raccoon Mountain via the finishing climb of the road race at a nice easy pace. Packet pick-up, several back and forths across the part of the reservoir dam not being used for the TT course, and it was time for me to go. I started out easier than last year, but then hit it hard on the short climb. My power average ended up being about 5 watts lower than last year (358 watts vs 363 watts), and my speed was about 1/2 mile hour slower (10 seconds slower). Last year I raced Mercx style with no TT equipment, whereas this year I raced with clip-on tt bars, an aero helmet, and a front trispoke wheel. I can’t help but think that the extra baggage slowed me down more than it sped me up. Definitely going to race this time trial Mercx style next year for another comparison.

Criterium details
You know what, this race was so disappointing I don’t really want to relive it by writing it up. Instead, I’ll just say that I need to work on paying a little closer attention to when the free laps end before the start of the race. I thought it was 5 to go, but apparently they had announced 8 to go. I got caught up in a crash with 6 to go and thought we had one more lap to get back into the race. I have included the annotated heartrate data below.

Downtown Chattanooga heartrate summary

Annotated heartrate plot. Speed data is spiky from bad satellite signal. Click to enlarge.

Annotated power map

Warm-up map with all three venues annotated. Click to enlarge.

August 26, 2012 at 9:41 pm Leave a comment

Huntsville Omnium Day 1

Heading towards the space and rocket center not too long after sunrise

Huntsville Omnium Day 1

Quick summary
Two roads races and one time trial makes for a long day of racing. It was a lot of fun, though, and I ended up getting 3rd in the Pro/1/2 road race, 3rd in the Masters 35+ road race, ? in the Pro/1/2 time trial, and ? in the Masters 35+ time trial. After racing two road races in the morning, thankfully we only had to race the time trial once to be scored in both categories based on our time.

Before I dive into the details of the races, some quick stats:

Race Avg Power Avg Speed Avg HR
Pro/1/2 213 watts 23.4 mph 159 bpm
Masters 35+ 200 watts 24.0 mph 152 bpm
Time Trial 586 watts 26.2 mph 166 bpm

I wanted to post these stats because the Pro/1/2 road race and Masters road races played out so differently and yet I got the same place in each race. I was already thinking even before the end of the Masters road race that it was going to be really interesting to compare the data from the two races as well as the tactics and how everything played out.

Pro/1/2 road race
First, the pro/1/2 road race was a pretty small field, but it was quite strong. This meant that whenever somebody attacked, there was always somebody strong enough to bring it back together. The days action started out with Nate Robinson going solo and establishing a 1 minute+ lead. At some point the entire field got into a rotation, and we started to gradually close the gap. Then the attacking began. It’s hard to remember all the attacks because there were so many. I launched one attack that led to a good break with me, Christian Parrett (Globalbike), and Anders (Litespeed-BMW). We worked together really well and were absolutely drilling it, but the gap never got more than maybe 20 seconds. Anders teammate, Chris Brown, bridged up to us and even with the extra horse power, the rest of the field brought us back on the downhill/headwind section of the course.

After the umpteenth attack was brought back on the last lap, we had about 5 or 6 miles of steady very slow riding. Then John Hart (Friends of the Great Smokies) put in the first attack to start the end game with about 3 or 4 miles left in the race. The sudden attack after several miles of slow riding meant that it was “cramp city” for me and probably a lot of other riders. I was able to fight the initial cramp and go with Anders when he countered John’s attack. After these late attacks, the field had been whittled down to just five riders – and we were at a stalemate going into the last mile. Christian put in the first attack with about 1K to go. Anders covered that move with me on his wheel. But then Anders stepped up the pace to lead out Chris. Christian ended up on Anders wheel, then Chris, then me. Christian started his sprint on the downhill leading to the finish. I was still in third position as we hit the bottom of the hill. The finish line seemed so close, and I was in perfect position so I attacked thinking that we had maybe 200 meters left. But after a few seconds into my sprint, we then crossed the 200 meter mark so I had gone too early and both Chris Brown and ? (Harpeth Bicycles) was able to come around with me taking third.

Masters road race
The masters road race had a larger field of maybe 25 riders. I was still tired and very hot from the 8AM race which had gone longer than expected because of our slow average speed. I wanted to race conservatively to make sure that I could finish. Fortunately, there was an early break that got up the road. Also, fortunately, there were some strong riders/teams at the front that worked well together to slowly bring the move back after about a lap and a half. This meant that for the first 15 miles of the race, the pace was very smooth and I worked hard to make sure that I stayed out of the wind as much as possible.

Towards the beginning of the 3rd lap, Chris Brown (Litespeed-BMW) launched a hard solo attack. I was in good position to cover so I drilled it as hard as possible and was able to catch up to him. At this point, there was a solo rider up the road and I figured that we would bridge up to him and have a break of three. But lo and behold, the field came charging up to us just as we starting to get into a rotation! We sat up and our pace dropped leaving the solo rider still close to a minute in front of the field.

I’m not exactly sure what happened next, but only a couple miles later I ended up off the front with three other riders (Britton, Chris, and John). We drilled it hard, fully committed to the move and yet two riders were able to bridge up to us from the field (GW and somebody else). This meant we had a group of six chasing one guy. We worked well together as a group, caught the solo rider towards the end of that lap with one lap to go. Our group worked well together all the way to the end. This time in the sprint, I thought I would wait as long as possible and it worked pretty well as I had a ton of speed for the finish coming up hard on the winner (Britton) and second place – but it was too late as they had already crossed the line leaving me in third again.

Time trial
Two road races down and only one very short (1K) time trial to go. It turns out that there is a lot of strategy that goes into a 1K time trial – especially one that starts out at the bottom of an 11% hill, then crests to a false flat downhill with a massive tailwind. How hard do you go up the hill? How much do you need left in the tank for the false flat downhill with a tailwind?

I decided ahead of time to meter my effort based on average wattage. I know that I can maintain 500 watts for over two minutes – so for a 1K effort that would take about a minute and a half, I was aiming for about 550 watts given the 100 miles of road racing that I had just done. I took one look at my power meter, however, saw 800 watts and decided not to look at the power meter anymore. I ended up with an average power just under 590 watts – so I was happy with that although I’m not sure how that will compare to everyone else.

July 14, 2012 at 8:40 pm Leave a comment

Alabama State Time Trial (do-over)

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)

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

Alabama State Time Trial race report

I had been looking forward to this race for the past couple weeks because the course is amazing – with lots of hills – in a topographically interesting area. Several ridge lines merge and end near the turnaround point. See the topocreator map from my post about the 2010 time trial (where I did much better).

Well, on Thursday night Kristine and I celebrated our 9 year wedding anniversary. In the middle of the night, I woke up with some severe intestinal issues – eventually losing 6 pounds of water weight and collapsing on the floor on the way back from the bathroom in the early morning. After spending an entire day in bed and resting and drinking, I started to feel better in the evening. So I thought maybe if I felt really good in the morning, I would go ahead and do the time trial. Not a good idea as indicated by the stats in the screenshot with 1 mile to go in my race:

By the time I had driven to the start (the original plan was to ride to the start for a 90-100 mile ride like Wednesday), I was not feeling great anymore. After a 12 mile easy warm-up, I was feeling less great. Travis Sherman said it best – “you look hung over”. I started out with a target wattage of 325 watts and was able to maintain that for about 5 minutes – at which point I started getting nauseous. My next thought was “ok”, let’s shoot for 300watts. Then as I couldn’t even get my current power over 300, I thought maybe “250” would be ok. A couple minutes later I realized that the only way I was going to finish the race at all is if I backed way off, so I started soft pedaling to eventually finish in 6th place (last).

So, here is future advice for anybody with food poisoning 24 hours before the start of a 40k tt … even if you feel all better when you wake up the morning of the race, don’t do it. Stay in, rest, and watch the first stage of the Tour de France instead!

June 30, 2012 at 1:50 pm 3 comments

Mississippi Gran Prix – Day 2 – Road Race and Time Trial

Quick Summary
My teammate Pat Allison and I took 6th and 7th in the road race in a strategic 80+ mile road race. My other teammate Justin got into a great two-man move for over half of a 27 mile lap. This forced other teams to chase and gave Pat and I a much needed break from attacking and covering moves. Unfortunately, Justin’s break-mate Russell Walker flatted towards the end of the second lap. Earlier in the race, I had my own bad luck with a broken rear spoke, but Pat and Justin stopped and helped pace me back up to the group – awesome teammates! Later in the evening, we all rocked the TT merckx style and had decent times.

The Data
I didn’t have power data from the road race b/c of the broken spoke in my powertap rear wheel. I had the iBike on, but then the wheel magnet on my front wheel slid down so the iBike shut off with no speed data coming into it.

TIME TRIAL
Dist:        2.84 mi (0:06:09)
Energy:     168.9 kJ
Cals Burn:  161.4 kcal
Braking:      0.0 kJ (0.0%)
          Min   Avg    Max
Power     223  457.6  1439  W
Aero        0  376.5   766  W
Rolling    10   35.8    43  W
Gravity  -600    7.5   327  W
Speed     7.4   27.7  33.4  mi/h
Wind      8.4   27.1  35.9  mi/h
Elev      314    341   364  ft
Slope    -5.5   0.08   4.1  %
Caden      29   79.3    96  rpm
HR        112  164.9   181  bpm
NP:443W IF:1.60 TSS:26 VI:0.97
CdA: 0.342 m^2; Crr: 0.0039
168 lbs; 4/14/2012 6:45 PM
76 degF; 1013 mbar

April 14, 2012 at 11:09 pm 1 comment

Pensacola Stage Race Day 1 – Road Race and Time Trial

Road Race Summary
I’ve got a 4th place streak going on here with two races in a row missing the podium by one spot. The race went well until the final sprint where I came in a disappointing 4th from a 5-man break after losing the wheel of the winner Grant Potter (Z-Motion). Phil Gaimon (Kenda) for sure deserves most aggressive rider since he realized that Grant would win the sprint from our breakaway group and repeatedly tried to dislodge him with attack after attack in the last 10 miles. But it was altogether for the finish with Grant taking the win, Jonathan Atwell (The Hub) 2nd, Serghei Tvetkov (Aerocat) 3rd, me 4th, and Phil 5th. Our break had a sizeable margin of 3-4 minutes over the field by the end.

Time Trial Summary
The time trial was amazingly fun and also went pretty well. I surpassed my predicted 6 minute power threshold by a few watts (see annotated CP curve towards bottom of this post). My goal at the beginning of the time trial was to focus on maintaining a lap average of 375 watts. After the first couple minutes, I was still well into the 400s, so I began to be really motivated that maybe I could maintain 400 watts for the entire TT. But then my legs started to fade and my power started to drop. I still had a lot of upper body strength left, though, so I stood up and cranked it back up to 400 watts a couple times. Normally, this would be a big time trial aero “no-no”, but with a massive tailwind, I’m pretty sure that it was OK since I was able to get my speed back up both times. In the end, my average speed was just over 29mph, and my average power was 395 watts. Checking the results today, it looks like I was somewhere in the top 15 maybe around 13th, but I was last place of the five of us in the break from the road race, which put me in 5th place on the GC going into Sunday’s criterium (next post). Time trial data posted at the bottom of this post. Also – kudos to John Hart for absolutely smoking the time trial with a time of 5’35” for an average speed of 33mph!!!

Road Race Details and Data

Here is how the road race played out:

1st lap – there were lots of attacks/chasing in the first few miles with one group of 3 eventually getting away and another group of 3 chasing. When we made it to the longest hill on the course, Phil Gaimon (Kenda) attacked hard. A few of us were able to hold his wheel as we caught the break by the top of the hill. They latched onto our group essentially turning the race into a field split. There wasn’t enough cooperation in the large front group, so after a few miles the rest of the field caught back up to us. I believe there were a few more attacks to finish off the lap, but it was basically all together by the start of the second lap.

2nd lap – Towards the beginning of the second lap, a small group of maybe 3 or 4 riders including Jake Brewer (Herring Gas) rolled up the road. I attacked repeatedly to try to bridge across, but every time field would string out and chase. John Hart (Friends of the Great Smokies) was able to escape, though, and set out in pursuit. A few more riders were able to get away solo and chase. Eventually, there were at least 8 guys up the road including Serghei Tvetcov (Aerocat). This group all came together into one lead group. I tried a couple more times to get away or form a second chase group before the long gradual downhill section, but I was reeled back in each time. So on the downhill, I decided to rest in anticipation of the downhill. I was near the front when I saw a rider getting ready to attack at the base of the hill. I grabbed his wheel and followed him knowing that the real attack would come a little bit later. Sure enough, Phil came flying around a few seconds later. I drilled it hard and was able to close the gap back up to him by the top with only one rider in tow – Jonathan. My teammate Pat Allison was caught in the middle behind us. I could hear him yelling across the top that he was coming so I stopped working so that he could finish the bridge to our chase group. Unfortunately, Phil and Jonathan were drilling it super hard through a heavy crosswind section so Pat was unable to make the bridge. I was struggling just to hang onto their wheel, so I can’t imagine crossing the gap alone. By the end of the crosswind section, Pat was swallowed by the field and we were getting close to finishing the bridge to the lead group. This was about 3/4 of the way through the second lap. As a large group, we rotated well for the rest of the lap and kept a pretty good speed.

3rd lap – A couple miles into the start of the third lap, we could see that the field was not too far behind us. At this point, the commitment level in the group really dropped. People were still pulling, but not very hard. At one point, after John Hart and Phil pulled I noticed a gap behind Phil. So I attacked hoping that the two of them would come with me to form another group. They didn’t, though, and so I ended up riding off the front solo for a couple minutes. When the group came back together, we continued rotating but the impetus was definitely gone from the group. This was right when we reached the rolling section on the front side of the course. I noticed another gap opening up behind Serghei as he was getting ready to pull so I attacked again and this time there were three of us together. Phil and Grant bridged up to us a couple minutes later to form the final break of five. At this point in the race, we worked together really well with everybody pulling hard because the rest of the break behind us was chasing hard. Eventually, though, we started to pull away and get a sizeable gap. Our group was an interesting one with one strong sprinter and four all-rounders (i.e., not sprinters). For the last 10 miles, starting with the long hill on the course, it was attack after attack. Phil attacked the most with Serghei counter attacking several times with me on his wheel. Jonathan attacked a few times, and I attacked once or twice. Grant was able to chase back each move and still take the sprint at the end!

Going into the final sprint, I was sitting on Grant’s wheel after Phil had attacked and strung out the group. Serghei countered to start the sprint in the final few hundred meters. As Grant surged for the sprint with 200 meters to go, I lost his wheel for a second but was closing it back up to him when Jonathan realized that Grant was the better wheel than Serghei. So Jonathan pulled over to grab the wheel in the space that I had opened up. It was my fault for letting the gap open up in the first place, but Grant’s surge was probably several hundred watts more powerful than mine and it took time for me to get his draft and move back up. In the end, the two of them were able to squeeze by Serghei for the finish and I only made it halfway around him – so the final finish order was Grant, Jonathan, Serghei, me, and Phil.

All-in-all, it was a good race with a somewhat disappointing finish. There were lots of tactical sections as well as flat-out sections as well as strategic battles. Fun, hard racing. Lots of data below …

Road race data

Pensacola Road Race (Milton, FL) – annotated power map

Pensacola Road Race – Annotated critical power curve from Golden Cheetah

Quadrant analysis (pedal force / cadence) – road race

Time Trial data

Pensacola Beach Time Trial – annotated power map

Pensacola Beach Time Trial – annotated critical power curve

Quadrant analysis (pedal force / cadence) – time trial

September 18, 2011 at 10:39 pm Leave a comment

Labor Day Omnium Day 1 – Time Trial

I am really starting to like time trials. This was a fun technical course with lots of small rollers. The start was at the bottom of the steepest hill so I may have gone out a little too hard averaging 650watts from the start to the top of the hill, but dropping to 500 watts for the first 30 seconds having to coast into and around the first sharp turn over the top of the hill. I didn’t feel like I was going too hard, but I struggled keeping the power up on the downhill and sharp turn averaging 351watts and 304watts for the next two 30 second intervals. Then on the rolling part of the course, I feel like I lost some time trying to find the best gear to be in to ramp it up on the downhills and maintain speed over the uphills. To summarize, I ended up averaging 351 watts for 9’45” for the 4.5 mile course. That’s compared to 363 watts average for 8’30” on a 4 mile course last week at River Gorge. My time was good enough for 27th out of 55 registered starters (top half in an NRC time trial!!!)

Anderson Civic Center Time Trial Power Map annotated

Labor Day Omnium Time Trial – power graph

I left my heartrate monitor strap at work from my morning commute (Kristine picked me up at Samford) – so no heartrate data this weekend :-( On the plus side, it was really nice to race without having to fool with wearing a heartrate monitor strap and still have all the meaningful data from the power meter during the race.

September 3, 2011 at 11:08 am Leave a comment

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Good morning Samford - a little gravel to start the day. Ian @cahabacycles was able to salvage my crashed frame from Trek (only had to send back the bottom bracket area). Any suggestions on how I can preserve the memory of the bike? Mount it on the wall? Or is there something more creative I can do? Traffic backed up 1/2 mile both directions to get into Vestavia elementary. This is what happens when you don't have a bus system.

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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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