RR for Timberman...looking for Power Feedback
Still my first year training/racing with a power meter. Looking for some feedback. From what I can tell, this was a fairly successful RR. Negative split by 14 minutes (out and back route and typically faster back), VI of 1.07 (which I realize could be lower, especially because this was not a real hilly course), nP of 112W (goal was 120W so I guess I could have pushed a bit harder), IF of .747, aiming for .78 so again I think I can push a bit harder.
Anything else I should be looking at? Really hoping to PR this race and my bike is my weakest leg and therefore the easiest room for improvement!
Lap 1:
Duration: 1:38:53 (1:39:10)
Work: 620 kJ
TSS: 89.4 (intensity factor 0.738)
Norm Power: 111
VI: 1.06
Pw:HR: -4.15%
Pa:HR: -6.77%
Distance: 27.856 mi
Elevation Gain: 3232 ft
Elevation Loss: 3260 ft
Grade: -0.0 % (-28 ft)
Min Max Avg
Power: 0 229 105 watts
Heart Rate: 101 146 135 bpm
Cadence: 8 154 88 rpm
Speed: 0 26.8 16.9 mph
Pace 2:14 0:00 3:33 min/mi
Altitude: -237 240 84 ft
Crank Torque: 0 1024 103 lb-in
Lap 2:
Duration: 1:24:50 (1:37:58)
Work: 545 kJ
TSS: 81 (intensity factor 0.757)
Norm Power: 114
VI: 1.06
Pw:HR: 5.59%
Pa:HR: 1.72%
Distance: 24.207 mi
Elevation Gain: 2277 ft
Elevation Loss: 2138 ft
Grade: 0.1 % (134 ft)
Min Max Avg
Power: 0 299 107 watts
Heart Rate: 92 148 138 bpm
Cadence: 8 196 88 rpm
Speed: 0 30 17.1 mph
Pace 1:60 0:00 3:30 min/mi
Altitude: 45 249 123 ft
Crank Torque: 0 1267 106 lb-in
Entire workout (105 watts):
Duration: 3:18:08 (3:31:33)
Work: 1250 kJ
TSS: 183.8 (intensity factor 0.747)
Norm Power: 112
VI: 1.07
Pw:HR: 1.16%
Pa:HR: 1.32%
Distance: 56.104 mi
Elevation Gain: 5915 ft
Elevation Loss: 5937 ft
Grade: -0.0 % (-22 ft)
Min Max Avg
Power: 0 299 105 watts
Heart Rate: 92 148 137 bpm
Cadence: 8 196 88 rpm
Speed: 0 34.4 17.0 mph
Pace 1:45 0:00 3:32 min/mi
Altitude: -237 273 108 ft
Crank Torque: 0 1267 104 lb-in
Comments
You look consistent between the 2 laps. Yes you put out a little more power on lap 2, way to start easy and finish solid. You cadence looks like it held at a good number for both laps. Work to get that VI down (free speed) and push a bit harder to hit your power level target.
Carly - two comments: First, your own analysis in the first paragraph says it all, underscored by Matt.
Second, you don't mention your run in the RR. The quality of the run after the bike tells another part of the RR tale. If your run felt relatively "easy", then, yes, you can push it harder on race day. If you cold not hold your pace on the run, then something's not right.
On the Timberman course, the real trick is to hold back per the EN guidance, and not work too hard over the big hill at mile 10 (it's about a mile long). After you come down and take the turn onto 106 is time to hunker down and work those watts. You'll be flying out there.
Best of luck!