Page 9 - Goals galore

12-09.-2007, 03:40 AM

#121

rmur17

Registered User

Join Date: Oct 2004

Posts: 937

Re: Goals galore

Quote:

Originally Posted by postal_bag

Well, I just completed my first ever 40 km TT. My goal was to do sub 1 hr on a standard road bike with no clip-ons and no aero kit, whatsoever.

congrats on racing your 1st TT. Eddy would be proud.

I wasn't sure how to pace it other than to go harder on the way out, due to the head/crosswind.

My power output breakdown (emphasis on the word "breakdown") went like this:

Please take no offence of the commentary. I have been there!

5 min @ 400 w (40 km/h) OUCH!
10 min @ 354 w (38.8 km/h) Still ouch !!
10 min @ 339 w (36.4 km/h) Back to reality ...
10 min @ 329 w (36.6 km/h) pretty good ....
10 min @ 323 w (39.7 km/h) starting to lose it ...
10 min @ 316 w (38.8 km/h) life sucks ....
7.5 min @ 308 w (39.9 km/h) life REALLY sucks !!

ooh - the ole dreaded 'mistaking L5 for L4' starting technique . I can say that 'cause I've done it more than once! It IS amazing how easy things can feel for a few minutes especially if you're fresh and motivated. Actively using your PM for the first few minutes is very good to help calibrate one's self against this.

I didn't feel like I was going out too hard, even though I had estimated my FTP to be just ~ 340 w. aye -see above.

Coincidentally, the NP for my peak 60 min in this race was 341 w.

So, I managed 1:02:24 on a winding, somewhat undulating out and back
course. I took heart in knowing that the times were about 3 minutes slower on average than at last years race.

hopefully get in a few more and you'll learn to avoid that heavy power droop over time. Get to the finish faster and with less hurting overall.

.....

__________________
rmur

12-09.-2007, 08:43 AM

#122

postal_bag

Registered User

Join Date: Jun 2005

Posts: 193

Re: Goals galore

Quote:

Originally Posted by rmur17

.....

No offence taken. Your commentary depicts my experience perfectly. I averaged 351 w on the way out, and 316 w on the way back. So, you figure that if I had done a steady 350ish front end, and a 330ish back end, I would have come in faster? It's just hard seeing how little speed 350 w gets you these days.

12-09.-2007, 10:15 AM	#123
velomanct Registered User Join Date: Dec 2003 Location: Connecticut Posts: 951	Re: Goals galore I like sprinting. One of my goals has been to crest a certain short hill at 30mph. Currently at 26.....it's basically unreal if I ever do 30 over it. On an normal endurance cycling ride, a typical rider would cruise up it at 10-12mph (500watts, 30 seconds. I set high goals for myself because deep down I won't accept the fact that it's impossibly fast. I ask myself, why not? If I am able to focus enough on it, I feel I could one day do it. Although I'll probably have a heart attack or pass out. It currently takes me at least 15 minutes to recover from those 12 seconds. __________________ "friendship, family, religion. These are the three demons you must slay if you wish to succeed in business!" -Mr. Burns The faster you go, the fewer passing cars

24-09.-2007, 07:18 AM

#124

NomadVW

Registered User

Join Date: Aug 2005

Location: Japan

Posts: 433

Re: Goals galore

Quote:

Originally Posted by NomadVW

Personal fitness:
1. No more than 1 day per week on rollers. Endure the cold, sleet, snow.
2. Increase FTP to 350 (up from current 317) by April.
3. Decrease weight to 77kg ( currently 79 ) by April
4. Ride more than this year. Moving to 6 days a week instead of 4-5.

All of these.. check. Weight is officially down to 75 kg and steady. I haven't made the official change to 350 watt FTP, but it might be safe to do.

Quote:

Originally Posted by NomadVW

Race Goals:
1. May - Sub 4:40 Tour de Kunisaki (165km road race). Last year this would make me top 10.
2. August/Sept - Sub 1 hr 40km TT

Since last time, the sub-1 hr TT did not happen this month. With a miserable course, no practice in the aerobars, and 300 participants on the course, my power numbers were so abysmally low you'd have thought I didn't train since last year. Ultimately fastest bike time on the course, but still not under the 1 hr mark (1 hr 2 min 2 sec)

Quote:

Originally Posted by NomadVW

3. October - Podium, Okayama Int'l Circuit. This year, 11th place, 8 seconds off the lead.

Last season goal to go. Then it's back to base-ics!

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Cycling Blog - Training with Power

08-10.-2007, 09:45 PM

#125

NomadVW

Registered User

Join Date: Aug 2005

Location: Japan

Posts: 433

Re: Goals galore

Quote:

Originally Posted by NomadVW

3. October - Podium, Okayama Int'l Circuit. This year, 11th place, 8 seconds off the lead.

Season done! Not only a podium, but the top of it to boot! More to read here:

http://www.cycleiwakuni.com/blog/index.php?id=186

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Cycling Blog - Training with Power

08-10.-2007, 10:18 PM	#126
Felt_Rider Registered User Join Date: Oct 2004 Posts: 1,293	Re: Goals galore Congrats Nomad!! A quick glance at your blog at the end is the ultimate statement to me as an athlete and that is to feel that you hit the peak at the right time. Hitting the "peak" performance on the day of is the greatest feeling of accomplishment for all the hard hours of training and establishing a the best training plan of that season.

09-10.-2007, 06:51 AM	#127
Alex Simmons Registered User Join Date: Mar 2006 Location: Sydney, Australia Posts: 1,677	Re: Goals galore Excellent job buddy!! __________________ http://alex-cycle.blogspot.com/ http://www.cyclecoach.com/

09-10.-2007, 09:45 AM	#128
stilesiii Registered User Join Date: Sep 2005 Location: New Iberia, Louisiana Posts: 160	Re: Goals galore I just completed my first competition of any kind. It was a duathalon. I hate running, but my training partner is a runner, so we found this event. 2 mile run, 12 mile bike, 2 mile run. I was very excited about my bike element. I averaged 17.9 mph over the 12 mile course. That was a personal best. I really felt great on the bike. I just started training semiseriously in June. My goal for next year will be to get over a 20mph 20 mile TT. I really love riding my bike, I would never have thought that I would have got serious about endurance training. I just quit smoking in February. Never did any exercise regiment since boot camp over 15 years ago. I am hooked, I almost enjoy the running.

09-10.-2007, 10:10 AM

#129

islandboy

Registered User

Join Date: Jun 2005

Location: Victoria, BC, Canada

Posts: 81

Re: Goals galore

Quote:

Originally Posted by Alex Simmons

Quote:

Originally Posted by islandboy

1 goal left - Trek! 1,2 & 4 have been met. I have added two more - cycle 5,000 km post-op before Trek (303 left with 9 days to the event) and I rode a double metric (125 miles) yesterday. It has been a good summer! :D

How did you go?

http://www.aye1.com/adv/Trek07.html for a full story of the importance Trek took on this year.

http://www.aye1.com/adv/ToC2007.html to read about my season's "wrap up ride" in BC's first ever Tour of Courage. I had a blast!

__________________
Steve

Cycletouring through Victoria, BC, Canada?

26-11.-2007, 04:28 AM

#130

musher

Registered User

Join Date: Feb 2006

Location: Cascades-Wenatchee WA

Posts: 124

Re: Goals galore

Quote:

Originally Posted by musher

Race results :for April and May

First Omnium st Race april 7/8 masters
R Race 3 rd place
circiut 2 nd place

GC 3 place

Stage Race april 21/23 masters
TT 2 nd place
R Race 2 nd place

Crit 3 rd plce
GC 3 rd place

Wenatchee Omnium st race masters
TT 3 rd place
Crit w/group
R Race 1 st place

GC 3 rd pace

Won my first race this year ,i am pleased with my race result's so far.
My next stage race will be Mt Hood Classic in Oregon the first weekeed of june,like all the other races i will not have any team mates,in this race there are some big team like Discovery channel master team

,any way ,i will do my very very best

,Musher

Well, i didn't do well at Mt Hood .

But did very well at the State Team TT Championship 1 ST PL.

Wash,State Team Time Trial Championship 32 Miles/ 52.5 Km
1 st place Master B 1:07:50 28.6 mph

TEAM WAR
--- Musher 52 y/old

--- M H 48 y/old - R C 46 y/old -M F 44 y/old
It rain most of the TT , we did great

Team WAR is know "State Team TT Champion"

,Musher

27-11.-2007, 02:40 AM	#131
root Registered User Join Date: Nov 2007 Location: Waterloo, Ontario, Canada Posts: 58	Re: Goals galore Here's a pretty ambitious goal: Lose 22% of my body weight, and increase my FTP by 50% to end up with body weight to power ratio of 4.0. Yes, I'm that out of shape . Losing weight part is not that hard. I lose and gain weight easily, but FTP part will be a lot harder to do.

27-11.-2007, 08:35 AM

#132

Alex Simmons

Registered User

Join Date: Mar 2006

Location: Sydney, Australia

Posts: 1,677

Re: Goals galore

Quote:

Originally Posted by root

Here's a pretty ambitious goal: Lose 22% of my body weight, and increase my FTP by 50% to end up with body weight to power ratio of 4.0.

Yes, I'm that out of shape

. Losing weight part is not that hard. I lose and gain weight easily, but FTP part will be a lot harder to do.

Suggest moving this to the Goal Galore v2.008 thread.

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http://www.cyclecoach.com/

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