Home› General Training Discussions

Roadie Ride -- What a DIFFERENCE in ride styles

Joe MatchetteJoe Matchette
in General Training Discussions

Since this week's HIM plan ride was on a Tuesday, I figured I would go out with the local roadies on their "Hard" ride.  Wow.  What an amazingly different ride dynamic than I usually do solo!  I normally don't power up hills at 700+, nor do I soft-pedal for two minutes while everyone else catches up to the leaders.  Which, by the way, I was with the entire time....  Since I was on my tri-bike, and riding with some people that I don't know/don't know me, I just stayed abeam the leader for most all the ride.  The one time I did 'sit-in' I was amazed at how little work you have to do to go 25mph+ when you are surrounded by a group of riders.

What really stands out to me, besided the VI of 1.22, is the IF of .944 for a 1:44 ride.

Anyhow, here's the power data: (sorry for the bullets, it was the only way I could get it to not be double-spaced....)

    • Entire workout (209 watts):
    • Duration:   1:43:40
    • Work:       1300 kJ
    • TSS:       153.1 (intensity factor 0.944)
    • Norm Power: 255
    • VI:         1.22
    • Pw:HR:       2.06%
    • Pa:HR:       -11.01%
    • Distance:   35.111 mi
    • Elevation Gain:     468 ft
    • Elevation Loss:   460 ft
    • Grade:     0.0 %  (10 ft)
    • Min Max Avg
    • Power:       0 774 209 watts
    • Heart Rate:   97 172 146 bpm
    • Cadence:     23 119 85 rpm
    • Speed:       0 41.9 20.3 mph
    • Pace         1:26 0:00 2:57 min/mi
    • Altitude:     393 571 496 ft
    • Crank Torque: 0 937 205 lb-in
    •  
    • Peak 5s (725 watts):
    • Duration:   0:05
    • Work:       3 kJ
    • TSS:       n/a
    • Norm Power: n/a
    • VI:         n/a
    • Pw:HR:       8.77%
    • Pa:HR:       7.15%
    • Distance:   173 ft
    • Elevation Gain:     0 ft
    • Elevation Loss:   0 ft
    • Grade:     0.0 %  (0 ft)
    • Min Max Avg
    • Power:       656 758 725 watts
    • Heart Rate:   137 139 138 bpm
    • Cadence:     87 95 91 rpm
    • Speed:       22.1 24.6 23.2 mph
    • Pace         2:26 2:43 2:35 min/mi
    • Altitude:     513 513 513 ft
    • Crank Torque: 637 696 675 lb-in
    •  
    • Peak 10s (640 watts):
    • Duration:   0:10
    • Work:       6 kJ
    • TSS:       n/a
    • Norm Power: n/a
    • VI:         n/a
    • Pw:HR:       19.25%
    • Pa:HR:       11.04%
    • Distance:   342 ft
    • Elevation Gain:     0 ft
    • Elevation Loss:   0 ft
    • Grade:     -0.4 %  (-1 ft)
    • Min Max Avg
    • Power:       471 758 640 watts
    • Heart Rate:   137 143 139 bpm
    • Cadence:     87 99 92 rpm
    • Speed:       21.3 25.7 22.8 mph
    • Pace         2:20 2:49 2:38 min/mi
    • Altitude:     512 513 513 ft
    • Crank Torque: 423 696 592 lb-in
    •  
    • Peak 20s (487 watts):
    • Duration:   0:20
    • Work:       9 kJ
    • TSS:       n/a
    • Norm Power: n/a
    • VI:         n/a
    • Pw:HR:       41.96%
    • Pa:HR:       4.46%
    • Distance:   580 ft
    • Elevation Gain:     0 ft
    • Elevation Loss:   0 ft
    • Grade:     0.0 %  (0 ft)
    • Min Max Avg
    • Power:       199 699 487 watts
    • Heart Rate:   143 160 151 bpm
    • Cadence:     99 111 105 rpm
    • Speed:       18.8 20.8 19.7 mph
    • Pace         2:53 3:12 3:03 min/mi
    • Altitude:     543 543 543 ft
    • Crank Torque: 162 563 392 lb-in
    •  
    • Peak 30s (430 watts):
    • Duration:   0:30
    • Work:       12 kJ
    • TSS:       n/a
    • Norm Power: n/a
    • VI:         n/a
    • Pw:HR:       -6.43%
    • Pa:HR:       19.69%
    • Distance:   952 ft
    • Elevation Gain:     0 ft
    • Elevation Loss:   0 ft
    • Grade:     -0.1 %  (-1 ft)
    • Min Max Avg
    • Power:       199 699 430 watts
    • Heart Rate:   140 160 148 bpm
    • Cadence:     84 111 102 rpm
    • Speed:       18.8 27.7 21.3 mph
    • Pace         2:10 3:12 2:49 min/mi
    • Altitude:     543 545 544 ft
    • Crank Torque: 162 563 355 lb-in
    •  
    • Peak 1min (401 watts):
    • Duration:   1:00
    • Work:       24 kJ
    • TSS:       n/a
    • Norm Power: n/a
    • VI:         n/a
    • Pw:HR:       8.2%
    • Pa:HR:       39.24%
    • Distance:   0.368 mi
    • Elevation Gain:     0 ft
    • Elevation Loss:   0 ft
    • Grade:     -0.2 %  (-3 ft)
    • Min Max Avg
    • Power:       0 636 401 watts
    • Heart Rate:   133 172 157 bpm
    • Cadence:     85 111 99 rpm
    • Speed:       0 30.9 21.9 mph
    • Pace         1:57 0:00 2:44 min/mi
    • Altitude:     526 535 530 ft
    • Crank Torque: 0 504 344 lb-in
    •  
    • Peak 2min (348 watts):
    • Duration:   2:00
    • Work:       41 kJ
    • TSS:       n/a
    • Norm Power: n/a
    • VI:         n/a
    • Pw:HR:       5.26%
    • Pa:HR:       42.04%
    • Distance:   0.566 mi
    • Elevation Gain:     12 ft
    • Elevation Loss:   31 ft
    • Grade:     -0.6 %  (-17 ft)
    • Min Max Avg
    • Power:       0 756 348 watts
    • Heart Rate:   139 172 164 bpm
    • Cadence:     83 111 95 rpm
    • Speed:       0 28.2 16.8 mph
    • Pace         2:08 0:00 3:34 min/mi
    • Altitude:     436 467 446 ft
    • Crank Torque: 0 639 310 lb-in
    •  
    • Peak 5min (292 watts):
    • Duration:   5:00
    • Work:       87 kJ
    • TSS:       11.3 (intensity factor 1.167)
    • Norm Power: 315
    • VI:         1.08
    • Pw:HR:       -2.29%
    • Pa:HR:       24.08%
    • Distance:   1.664 mi
    • Elevation Gain:     10 ft
    • Elevation Loss:   30 ft
    • Grade:     -0.1 %  (-12 ft)
    • Min Max Avg
    • Power:       0 626 292 watts
    • Heart Rate:   127 169 158 bpm
    • Cadence:     62 109 93 rpm
    • Speed:       0 33.2 19.9 mph
    • Pace         1:48 0:00 3:01 min/mi
    • Altitude:     457 485 468 ft
    • Crank Torque: 0 637 263 lb-in
    •  
    • Peak 10min (259 watts):
    • Duration:   10:00
    • Work:       155 kJ
    • TSS:       19.3 (intensity factor 1.077)
    • Norm Power: 291
    • VI:         1.12
    • Pw:HR:       -6.46%
    • Pa:HR:       2.75%
    • Distance:   3.428 mi
    • Elevation Gain:     54 ft
    • Elevation Loss:   31 ft
    • Grade:     0.1 %  (16 ft)
    • Min Max Avg
    • Power:       0 648 259 watts
    • Heart Rate:   117 169 148 bpm
    • Cadence:     38 109 90 rpm
    • Speed:       0 33.2 20.6 mph
    • Pace         1:48 0:00 2:55 min/mi
    • Altitude:     438 488 465 ft
    • Crank Torque: 0 637 240 lb-in
    •  
    • Peak 20min (232 watts):
    • Duration:   20:00
    • Work:       278 kJ
    • TSS:       32.4 (intensity factor 0.986)
    • Norm Power: 266
    • VI:         1.15
    • Pw:HR:       0.39%
    • Pa:HR:       -19.55%
    • Distance:   7.327 mi
    • Elevation Gain:     40 ft
    • Elevation Loss:   20 ft
    • Grade:     0.1 %  (20 ft)
    • Min Max Avg
    • Power:       0 702 232 watts
    • Heart Rate:   132 172 154 bpm
    • Cadence:     29 113 86 rpm
    • Speed:       0 32.1 22.0 mph
    • Pace         1:52 0:00 2:44 min/mi
    • Altitude:     526 571 553 ft
    • Crank Torque: 0 742 225 lb-in
    •  
    • Peak 30min (232 watts):
    • Duration:   30:00
    • Work:       417 kJ
    • TSS:       49.5 (intensity factor 0.995)
    • Norm Power: 269
    • VI:         1.16
    • Pw:HR:       -2.87%
    • Pa:HR:       -12.44%
    • Distance:   11.15 mi
    • Elevation Gain:     67 ft
    • Elevation Loss:   135 ft
    • Grade:     -0.1 %  (-62 ft)
    • Min Max Avg
    • Power:       0 756 232 watts
    • Heart Rate:   130 172 154 bpm
    • Cadence:     29 116 86 rpm
    • Speed:       0 41.9 22.3 mph
    • Pace         1:26 0:00 2:41 min/mi
    • Altitude:     436 571 538 ft
    • Crank Torque: 0 742 224 lb-in
    •  
    • Peak 60min (221 watts):
    • Duration:   1:00:00
    • Work:       796 kJ
    • TSS:       97.1 (intensity factor 0.985)
    • Norm Power: 266
    • VI:         1.2
    • Pw:HR:       -5.56%
    • Pa:HR:       -12.63%
    • Distance:   20.77 mi
    • Elevation Gain:     287 ft
    • Elevation Loss:   295 ft
    • Grade:     -0.0 %  (-4 ft)
    • Min Max Avg
    • Power:       0 756 221 watts
    • Heart Rate:   97 172 151 bpm
    • Cadence:     23 116 87 rpm
    • Speed:       0 41.9 20.8 mph
    • Pace         1:26 0:00 2:53 min/mi
    • Altitude:     393 571 510 ft
    • Crank Torque: 0 742 211 lb-in
    •  

 

Comments

  • Scott AlexanderScott Alexander
    Before my unfortunate crash last week, I was routinely putting out .95IFs and above, with VIs always at 1.2 and above, for two hours. Even on a tri bike it's painful...and FUN!!
  • Doug JohnsonDoug Johnson
    Wow, that's awesome! Way to crush it Joe! My power meter has never seen numbers in the 600's or 700's. I may have made it to 500 for a micro-second.
  • Dino SartiDino Sarti
    @Scott - Sounds like you need a new FTP. image
  • Coach RichCoach Rich

    Joe, rides like that are incredible value. It's not training...it's FUN, especially when you're strong enough to stay at the front and lay down the hurt. Nice work!

  • morpheusmorpheus
    This^^^. I probably train more for this angle than I do for a tri race day, tbh. I try to get EN stronger so that I can PR, sure, but that's only 1-2 times a year. The group rides are revving up every week from March to November. Like Rich said, ''Fun''. I don't make every ride, due to life stuff, but I look forward to the pain each time I show up. And I prep for it, mentally and nutrition wise, like it's a race. Or else, you ride home alone!
  • Joe MatchetteJoe Matchette
    @All - It was FUN! It's also nice to get the 'nice pull' type comments.

    @Rich - Thanks Coach. It was a blast. Still not sure exactly how I can/should incorporate these into my Plan. The rides are Tues/Thur, but the HIM plan has the VO2 intervals on Wed. I know the basic week has been designed so that Mon flows to Tue, which flows to Wed, etc. As fun as it was, I don't want to compromise the 'flow'....

  • Nate ParadyNate Parady
    Joe, thanks for posting this...I'm moving next week and one of the benefits of the move is there is a local cycling and tri club I will be joining. Where I am moving to among other things is a great place to train. Access to a lake, farm land to ride near and great places to run. The organizer lives down the street from my future home. I'm pumped to be riding with some other folks on a regular basis and also a little nervous...in a good way...I'm looking for a breakthrough on the bike and I think these group rides is the key for me. I know that with running I always got faster when running in a pack of people and with stronger runners.

    Rich, moving up the road from Prince William Forest Park just north of Quantico...your old stomping grounds... image
  • Coach RichCoach Rich
    Posted By Joe Matchette on 13 Jun 2012 08:20 AM

    @All - It was FUN! It's also nice to get the 'nice pull' type comments.



    @Rich - Thanks Coach. It was a blast. Still not sure exactly how I can/should incorporate these into my Plan. The rides are Tues/Thur, but the HIM plan has the VO2 intervals on Wed. I know the basic week has been designed so that Mon flows to Tue, which flows to Wed, etc. As fun as it was, I don't want to compromise the 'flow'....





    Yeah, my Tues ride is totally off the plan, especially as it's PM. I'm basically trying out many permutations of weekly schedules, making it up as I go, and it's working for now because I'm not yet doing a legit long run and I'm coming up on a ton of travel next month. But last night was 10w higher, Pnorm, than last week, so it's definitely working.

  • Joseph LombardiJoseph Lombardi

     Nice riding...but I'm surprised they let you ride your Tri bike....I have only done a couple of roadie rides...mostly early season...and to your comments surprisingly different styles...and your right about the effort v speed in the paceline...but don't get dropped and try to catch up..yikes...that takes some freakin work...

    Personally I don't like them and don't find them fun at all...(and it isn't because of the work.)...in fact I find them kind of boring and unimaginative...its just go...yakety yak...go...yakety yak...go...repeat....snore....(all type A...not my style..I like to be in control)...Plus they don't let me in with my Tri-bike anyomore...

    but agree they can be excellent addtition/workouts/ fitness bulders....

     

  • morpheusmorpheus
    @JL - don't give up on 'em. sounds like you got a bad batch.
  • Scott AlexanderScott Alexander
    I had to earn the respect of my roadies, first on the road bike, then on the tri bike. they don't care if i'm off the back at all, and they love me on the flats pulling them around all day. Etiquette is even more important when on a tri bike too, esp in a roadie group.
  • steveperxsteveperx
    Joe:

    I LOVE riding with the roadies. It's not real conducive to triathlon TT-style riding, but it's a whole lotta fun! Last weekend on our standard 2 hour shop ride, I jumped on a wheel to break away with one other guy, and then dropped him a couple of minutes later and sole TT'd (at 319 W and 0.98 IF) for the next 6 miles before the group caught up! I definitely had legs that day!

    Cheers!
  • kimmydctkimmydct
    I jsut did my first group ride last week and liked it a lot. Avg 16.6mph vs. my solo rides probably around 15mph max. (yup, I'm a slow poke) I was at the back of the pack most of the time but fulfilled my duty of yelling "car back" rather well. image
Sign In or Register to comment.