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16-06.-2008, 02:21 AM
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#31 | |
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Registered User
Join Date: Jul 2006
Location: The Netherlands
Posts: 243
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Re: Pacing strategy for La Marmotte (cyclo with 4 mountains)
Today, I did some sort of Marmotte training (3x40min). Unfortunately I forgot to zero torque my powertap hub after I switched my mavic powertap wheel for my zipp powertap wheel and used the same CPU.
It reminded my to always check the zero torque and sometimes to calibrate the powertap. I relayed on the auto zero torque function but my powertap did not register a cadance of zero when I was coasting so it never zero torqued. I found out that my 2008 powertap is reliable. With 21-22kg of weight (checked with my bodyweight scale as 21.0kg but claimed weight dumbell+2x10kg=22.0) the torque read was like: 110 - 114 - 112 - 114. The calculated torque (39/14) should be 114 for 21kg and 119 for 22kg. So my powertap is not measuring to high wattage numbers. Maybe something low  But when my bodyweight scale is accurate my powertap is accurate < 2% otherwise my powertap reads approx 5% to low.  Now I only should not forget to zero torque before the start of La Marmotte. Quote:
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My latest power profile: 5SP: 16.3w/kg | 1MP: 7.7w/kg | 5MP 5.8w/kg | FTP 4.7w/kg Cycling Forum.info Last edited by PaulMD : 16-06.-2008 at 03:00 AM. |
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16-06.-2008, 07:18 AM
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#32 | |
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Registered User
Join Date: Mar 2006
Location: Sydney, Australia
Posts: 1,674
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Re: Pacing strategy for La Marmotte (cyclo with 4 mountains)
Quote:
But some interesting patterns are emerging. And I always got in the habit of zeroing before I start, irrespective of what the CPU says. |
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26-06.-2008, 09:44 PM
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#33 |
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Registered User
Join Date: Jul 2006
Location: The Netherlands
Posts: 243
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Re: Pacing strategy for La Marmotte (cyclo with 4 mountains)
Nine nights to go for La Marmotte!!
On june 12 I tested my FTP as 318w @ 67.5kg (4.71w/kg). Last week I did 3 hard work outs on a row: Tuesday 5x5min @ 380 watts (average, and the 4th interval 4minutes) Wednesday a L3 workout (2 hours) Thursday 2x20min @ 329 and 330 watts Friday rest Since saturday it doesn't go that well. Did 3.5 hours with my girlfriend with only 160 watts but the whole ride I had painfull legs. On sunday I tried to do 100min @ 260watts but I quit after 45 minutes. I took a rest day on monday, did a recovery ride on tuesday. And yesterday tried to do a 2x30min @ 300watt. But instead I hammered the first 12 minutes @ 336 watts and quit the interval after 15 minutes. I have to start focussing again!!! My CTL dropped from 84 to 79 due to this bullshit. Tonight I hope to do a hard L3 workout because the last seven days I did not have enough quality minutes on the bike. I am getting a little bit nervous... I want to go sub 7.5hours... But maybe the last unsuccesfull week is due to the fact I stopped drinking coffee and diet coke... I am tired all the time... I am going to collect two data files from La Marmotte. My girlfriend will also ride La Marmotte and she is going to ride with my second powertap wheel 
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My latest power profile: 5SP: 16.3w/kg | 1MP: 7.7w/kg | 5MP 5.8w/kg | FTP 4.7w/kg Cycling Forum.info |
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27-06.-2008, 05:31 AM
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#34 | |
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Registered User
Join Date: Jan 2007
Location: Draper, Utah
Posts: 467
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Re: Pacing strategy for La Marmotte (cyclo with 4 mountains)
Quote:
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28-06.-2008, 03:43 PM
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#35 | |
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Registered User
Join Date: Jul 2006
Location: The Netherlands
Posts: 243
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Re: Pacing strategy for La Marmotte (cyclo with 4 mountains)
Quote:
81 minutes with an average of 303w and that on a outdoor parcours with village's, corners, cars etc. Found out that I have to ride a longer course/parcours for a 2 hour ride, with 80minutes of 303w I did the whole ride in 105 minutes (incl warmup/cooldown) I found out that withdrawal of a caffeine addiction takes about 5-10 days. The problems of withdrawal are headache, feelings of fatigue and drowsiness, hypotension, can cause anxiety, irritability, inability to concentrate and diminished motivation to initiate or to complete daily tasks. That could also explain my bad feeling and lack of motivation on the bike. But I am now 7 days caffeine free and feel a lot better. Tomorrow I go to France and over 3 weeks I will be back.
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My latest power profile: 5SP: 16.3w/kg | 1MP: 7.7w/kg | 5MP 5.8w/kg | FTP 4.7w/kg Cycling Forum.info |
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08-07.-2008, 06:39 AM
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#36 |
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Registered User
Join Date: Jan 2008
Posts: 3
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Re: Pacing strategy for La Marmotte (cyclo with 4 mountains)
I rode the Marmotte last Saturday. It was the first sportive on French cols that I took seriously (though did Vaujany previous Sunday as prep and have done number of sportives in UK. Latter very different as obviously no comparable climbs there). Training and pacing was done based on some WKO files kindly shared with me from someone who had done the last 4 events, improving from 7:40 to 7:04 over that time. He averaged 250W for the climbs. He/I are similar in terms of weight/FTP (70kg/300W)
I set 7:30 as a reasonable first time target and aimed to climb at 250W guessing I would come up a bit short but this would leave some contingency. In the event I actually recorded Glandon 254W/268NW Telegraph 250W/254NW Galibier 224W/229NW ADH 222W/229NW During the ride I did not keep track of time, just checking power. I was therefore slightly gobsmacked to finish in 7:34 so pretty much dead on plan. Overall power for the ride was 195W/230NW. Did event partly as experiment to see if power info could be used as training/pacing for unfamiliar event and am pretty satisfied on basis of above it clearly can be. Not only that having done the event I now feel quite comfortable with what I need to train and do differently should I decide to do it again. |
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15-07.-2008, 02:42 PM
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#37 |
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Registered User
Join Date: Sep 2006
Posts: 102
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Re: Pacing strategy for La Marmotte (cyclo with 4 mountains)
thats a good time... good job.
How about you PaulMD? |
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18-07.-2008, 05:25 AM
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#38 | |
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Registered User
Join Date: Jul 2006
Location: The Netherlands
Posts: 243
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Re: Pacing strategy for La Marmotte (cyclo with 4 mountains)
Quote:
Just a short message: this evening I came back from my vacation and I have ridden 1300km in the car. I am more tired than after La Marmotte (not true  ).La Marmotte was one great experience. Unfortunately my rear tire exploded in the descent of the Glandon (second flat tire this year  ) and learned some other wise lessons. But overall: I like it! And my time was 7.30.04 (official time).Glandon (including the small descents): 79min 243 / 255 Telegraph: 47min 266 / 269 Galibier (start from water-post outside valloire): 64min 249 / 251 Alp d'Huez (finish at marmotte finish line): 67min 236 / 240 (ouch!!) My average power was 196w (NP:231) for 7.29.52 (my own measured time and including stops and replacing rear innertube). Seven days before La Marmotte I weighted 66.0kg and my 60min power on a flat course was 317 watts. Last week I had a lot of difficulties with riding at IF 0.90 uphill, I will start a new topic about it tomorrow. When my job and my girlfriend allows it, I will do La Marmotte next year again!!
__________________
My latest power profile: 5SP: 16.3w/kg | 1MP: 7.7w/kg | 5MP 5.8w/kg | FTP 4.7w/kg Cycling Forum.info Last edited by PaulMD : 18-07.-2008 at 05:44 AM. |
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20-07.-2008, 11:54 PM
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#39 |
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Registered User
Join Date: Jul 2006
Location: The Netherlands
Posts: 243
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Re: Pacing strategy for La Marmotte (cyclo with 4 mountains)
I have made a screenshot of my WKO file with the information about the climbs.
 In the first climb there were two descents: 1.) 3.2km & 6:11 2.) 1.9km & 2:27. Those two descents are the cause of the lower average power and the higher VI (1.04)
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My latest power profile: 5SP: 16.3w/kg | 1MP: 7.7w/kg | 5MP 5.8w/kg | FTP 4.7w/kg Cycling Forum.info |
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21-07.-2008, 11:01 AM
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#40 |
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Registered User
Join Date: Mar 2006
Location: Sydney, Australia
Posts: 1,674
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Re: Pacing strategy for La Marmotte (cyclo with 4 mountains)
Nice work.
Looks like you had to dig deep on the Alpe. |
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23-07.-2008, 12:02 AM
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#41 |
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Registered User
Join Date: Jan 2008
Posts: 3
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Re: Pacing strategy for La Marmotte (cyclo with 4 mountains)
Paul MD: How much time do you reckon you were stopped for puncture + food?
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23-07.-2008, 12:19 AM
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#42 | |
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Registered User
Join Date: Jan 2008
Posts: 3
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Re: Pacing strategy for La Marmotte (cyclo with 4 mountains)
Quote:
Re above. Post here http://andrewbye.blogspot.com/2008/...me-numbers.html is interesting. Andrew finished in top 10 and one reason for that is I reckon he did each of the climbs at an IF at or above 0.9. |
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23-07.-2008, 05:24 AM
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#43 |
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Registered User
Join Date: Sep 2006
Posts: 102
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Re: Pacing strategy for La Marmotte (cyclo with 4 mountains)
Bjarne Said after the stage that the head wind at the top where to strong for a single rider to make it... So they descided to stay in the pack and wait for tomorrow.
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