Tuesday, September 7, 2010

Chateauroux Classic Powertap Data For the Little Motor

In my last blog entry I shared with you my training schedule for the month of August. Now I thought it would be helpful to share with you a file from one of those races including an interpretation of the race and the data that you see on the file.

The race was Ch̢teauroux Classic de l'Indre Troph̩e Fenioux on August 29th. The race was won by Anthony Ravard from Ag2R РLa Mondiale and I came in 77th place.

Since I didn’t have to cover the early breaks I was allowed to just sit in and look after our sprinter Davide Appolonio until the end when Jeremy Hunt, Gabriel Rash and Daniel Lloyd would help him to the line. That left three riders including Joaquin Novoa and our two stagiares Daniel Teklehaimanot and Alexandre Wetterhall to cover the early breaks.

It took about 35Km for the break to stick and in between there were two crashes that I was caught behind with Jeremy Hunt and where we had to chase back on with about 20 riders. As soon as we passed the first KOM of the day the break was established and for the next three hours the race was fairly controlled by the sprinters teams. With about 20Km to go to the final cicrcuits we made a right turn and all hell broke loose with the crosswinds and the peloton broke into three groups. Davide and I were in the last group and we had to make our way to the second group and then start working to bring the front group back. That took until about 2.5 Km from the end of the race but finally it was all-together for the sprint. Davide who is fast but not a natural field sprinter did a good job and came in 15th.

The race was a 1.1 category French Cup race. It wasn’t so hard for total accent 1780 meters but quite challenging for a distance of 202 km.

The average power was 205W which isn’t bad taking into account that the VI (variability index) was 1.36 (this means that there was a lot of change in speed/power).

Heart rate decoupling is good (Pw:HR) in fact power-heart rate relationship was -0.96% and this mean that my endurance is good (should be below 4-5%) for long races.

I did 3553kJ of work which with a 20% efficiency translates to approximately 3859Kcal. I don’t need to worry about what I eat after this race in the evening.

I spent about 1 hour below my FTP or threshold (heart rate), that is about 20% of total time. 30min at the FTP (10%) and 30min over the FTP (about 10-11%). In term of power I spent about 25min or 10% @ FTP, and 18% over the FTP (or about 55min).

This is normal for a race like that in fact I had to do lot of short bursts including after a crash and to follow accelerations, exit turn and close the gap, this deceleration require lot of micro busts to stay in touch with the pack.

I managed to stay well protected for about 30% of the total time and in fact power from 0-50W is 1h24'. The longer I can stay in this zone the more energy I will have for the decisive moments of the race.

One of the things that is interesting about racing in Europe is that you have to constantly produce a lot of power. For example in the last hour the average speed was close to 52Km/h and that takes a lot of power after 4 hours. Some interesting power breakdowns are 3 times 10min @ over 300W (335W) - 4 times 5min @ over 330W (peak 355W) , 17 times 1min @ over 400W ( peak 497W) - 8 times 30sec @ over 500W (peak 577W)