Tomorrow’s 200k(120miles) should prove to be an interesting ride. I’ve been really slacking lately and haven’t had the time to train due to Violet, weather and injuries… No excuses though, it’s time to get back into shape. My first 70.3 is on May 16th and I need to work on my base……!
Scott, Chris & I are headed up EARLY saturday morning. This is the first of a 6 part series.
The new powermeter’s a great new toy. Now it’s time to put it use!
Goal #1
Two all out efforts for 8 minutes to get average watts
Goal #2
Start at 100 watts, add 30 watts every minute until exhaustion or cadenace drops below 60. This will determine my PPO(Personal Power Output). Rest two days, ride at PPO for as long as possible! This will be your T-Max. Then Multiply my T-Max X .6 for my interval. Doubling the interval time for rest cycle. Example, if T-MAX is 4 minutes then the interval would be 2.5 mins followed by 5 minutes of rest. Do 8 hard intervals, 4x’s a week.
reference http://www.bicycling.com/article/0,6610,s-4-41-16493-1-P,00.html
Goal #3
Start training with coach.
| Men | ||||
| 5 s | 1 min | 5 min | 20 min | |
| World Champion/World Record Holder | 23.5 | 11.5 | 7.6 | 6.62 |
| 23.16 | 11.35 | 7.46 | 6.5 | |
| 22.82 | 11.2 | 7.33 | 6.38 | |
| 22.48 | 11.05 | 7.19 | 6.26 | |
| World Class | 22.14 | 10.9 | 7.06 | 6.14 |
| 21.8 | 10.75 | 6.92 | 6.02 | |
| 21.46 | 10.6 | 6.79 | 5.91 | |
| 21.12 | 10.45 | 6.65 | 5.79 | |
| UCI Div. I/II Pro | 20.78 | 10.3 | 6.52 | 5.67 |
| 20.44 | 10.15 | 6.38 | 5.55 | |
| 20.1 | 10 | 6.25 | 5.43 | |
| 19.76 | 9.85 | 6.11 | 5.31 | |
| UCI Div. III pro | 19.42 | 9.7 | 5.97 | 5.19 |
| 19.08 | 9.55 | 5.84 | 5.07 | |
| 18.74 | 9.4 | 5.7 | 4.95 | |
| 18.4 | 9.25 | 5.57 | 4.84 | |
| Cat. 1 | 18.06 | 9.1 | 5.43 | 4.72 |
| 17.72 | 8.95 | 5.3 | 4.6 | |
| 17.38 | 8.8 | 5.16 | 4.48 | |
| 17.04 | 8.65 | 5.03 | 4.36 | |
| Cat. 2 | 16.7 | 8.5 | 4.89 | 4.24 |
| 16.36 | 8.35 | 4.75 | 4.12 | |
| 16.02 | 8.2 | 4.62 | 4 | |
| 15.68 | 8.05 | 4.48 | 3.88 | |
| Cat. 3 | 15.34 | 7.9 | 4.35 | 3.76 |
| 15 | 7.75 | 4.21 | 3.64 | |
| 14.66 | 7.6 | 4.08 | 3.53 | |
| 14.32 | 7.45 | 3.94 | 3.41 | |
| Cat. 4 | 13.98 | 7.3 | 3.81 | 3.29 |
| 13.64 | 7.15 | 3.67 | 3.17 | |
| 13.3 | 7 | 3.53 | 3.05 | |
| 12.96 | 6.85 | 3.4 | 2.93 | |
| Cat. 5 | 12.62 | 6.7 | 3.26 | 2.81 |
| 12.28 | 6.55 | 3.13 | 2.69 | |
| 11.94 | 6.4 | 2.99 | 2.57 | |
| 11.6 | 6.25 | 2.86 | 2.46 | |
| Untrained | 11.26 | 6.1 | 2.72 | 2.34 |
| 10.92 | 5.95 | 2.59 | 2.22 | |
| 10.58 | 5.8 | 2.45 | 2.1 | |
| 10.24 | 5.65 | 2.32 | 1.98 | |
| 9.9 | 5.5 | 2.18 | 1.86 | |
| Note: Values are displayed in watts/kg. The weight should be the weight of the body only. Bicycle, kit, water bottles, etc… are all excluded | ||||
I’m going all out this year to beat my TT times from 2008. Last years 10.2 mile course in Cleves made for an interesting series. My fastest time was 25.14. I plan to break 24.00 this year! I’ve hired a coach, bought a crank powermeter and fast wheels…. It’s going to be fun!
