A win is nothing without data, eh?
OK, D-grade crits at the CCCC are short - 30mins plus a lap (another 2km, so about 16-17km). We start with the "D1" kids and drop 'em off after 2 or 3 laps, so we start slow, slow but then speed up. It was 32 degrees Celsius off the tar at 6pm - hot. And the wind was 30kmh from the NE. I was on the Felt F-50.
I dump my ibike data into a spreadsheet, so it comes out like this:
MAX power
| 1447W |
| MEDIAN | 68.5W |
AV (all)
| 104W |
Max power is
peak power. With the
ibike it's susceptible to lifting wheels, and the combination of pulling up on the bars on an 8% hill during a max effort bridge to the attacker probably
distorted the real power... so let's say it was 1,000W anyway, if not 1,400.
The
all-up average treats coasting as part of the race, hence Av (all) is just 104W but (Average (>0W)
removes all zeroes... which is more 'real'. 151W still sounds low - but we did start slow!!
That's
my own normalisation formula, by the way, and definitely a WIP. As a relative measure it gives me a way to judge between efforts. It emphasises the middle over the high-end of the power output range and tries to indicate real effort - all soft-pedalling or coasting is removed and we are looking at just the real "training" load, but I haven't yet perfected a way to recognise effort over time... so short rides are favoured over long ones. I'm working on it.
| 600-700W | 0.15% |
| 500-600W | 0.46% |
| 400-500W | 2.49% |
| 300-400W | 7.02% |
| 200-300W | 12.57% |
| 100-200W | 32.88% |
| 0-100W | 43.51% |
This
breaks-down the power into steps. I can see that 43% of my race was coasting or drafting (0-100W). When training I seek to minimise this figure, to actively eliminate those slack periods, In a race I take full advantage of these "rests".
You can also see that there were only a few 600W+ efforts, and the 300 and 400W steps represent the once-per-lap climbs. Knowing all of this allows me to
finetune my training to meet my race needs, although C-grade may well be more "attacking" and both the averages and the peaks will be higher (and more frequent in terms of peaks).
| 695 | VAM (max)/hr |
| 10.5 | Slope % (max) |
| -0.44 | Slope % (average) |
| 32 | ALTITUDE (max) |
|
|
| 50.53 | VELOCITY (max) |
|
|
| 25.0 | VELOCITY (average) |
The
VAM is useless - not enough hills! But the 50.53kmh
peak velocity in the sprint in useful. The 25kmh average is misleading as it covers 20km - warm-up, race and cool-down. The race itself averaged 32kmh (slow, I know, don't rub it in).
Firstly, my spreadsheet view of the race data. Basically I took the ibike data from the .csv file and poured it into my own spreadsheet. It gives me max power, average power, mean, average minus zeros, average in power bands, max watts/kilogram, VAM, average and max speed, average and max inclination... I think you get the picture. The normalisation is my own formula (changed once again - it's an evolving beast).
