Vander's Tour to Canberra
-
- Posts: 1346
- Joined: Thu Jul 28, 2011 12:35 am
- Location: Earlwood
- Contact:
Re: Vander's Tour to Canberra
Postby vander » Sat May 12, 2012 7:04 pm
Time: 52min
Speed: 40km/h
Power: 233 avg (283 NP)
Peak powers werent that great and felt like I had more sprint than what I did to win I knew what I did was enough. Had to push 1300W out of the top corner but only 1200W to go around the guy who led me out. Definitely happy with that especially since im not feeling great. Now to get smashed out at west head tomorrow.
- twizzle
- Posts: 6402
- Joined: Wed Aug 13, 2008 11:45 am
- Location: Highlands of Wales.
Vander's Tour to Canberra
Postby twizzle » Sat May 12, 2012 8:02 pm
...real cyclists don't have squeaky chains...
-
- Posts: 1346
- Joined: Thu Jul 28, 2011 12:35 am
- Location: Earlwood
- Contact:
Re: Vander's Tour to Canberra
Postby vander » Sat May 12, 2012 10:30 pm
- foo on patrol
- Posts: 9009
- Joined: Sat Dec 19, 2009 11:12 am
- Location: Sanstone Point QLD
Re: Vander's Tour to Canberra
Postby foo on patrol » Sun May 13, 2012 8:32 am
Foo
Goal 6000km
- mikesbytes
- Super Mod
- Posts: 22162
- Joined: Thu Dec 01, 2005 11:42 pm
- Location: Tempe, Sydney
- Contact:
Re: Vander's Tour to Canberra
Postby mikesbytes » Sun May 13, 2012 11:19 am
- twizzle
- Posts: 6402
- Joined: Wed Aug 13, 2008 11:45 am
- Location: Highlands of Wales.
Re: Vander's Tour to Canberra
Postby twizzle » Sun May 13, 2012 11:24 am
I'm bottom end of Cat3 for 5 min and FTP, but 'untrained' for 5 sec and 1 minute. My 5 minute is a bit better than my FTP, but I think that's dueto a lack of training for the last year, I'm down ~ 30W at the moment. I can hang with the fast guys, I just can't accelerate.vander wrote:I have been tracking them recently. Baised on being 80kg (I am 81 at the moment) I would be in Cat 3 for most things and Cat 2 for 5sec (slight upward trend from FTP to 5sec). If I get to my race weight which I think I can get to which is around 70kg I would be Cat 2 for everything and Cat 1/Domestic pro for the sprint assuming I dont loose any power. I am not too worried about loosing weight at the moment as I would rather keep that in the bag for a trick later, but I think I should look at just dropping a few kg and getting to aroudn 75-78 which I can do pretty easy. I am eating terribly and my weight has stabilised at 81kg so I guess that is a good thing. I plan on testing all the numbers again monthly and see how they are going.
...real cyclists don't have squeaky chains...
-
- Posts: 1346
- Joined: Thu Jul 28, 2011 12:35 am
- Location: Earlwood
- Contact:
Re: Vander's Tour to Canberra
Postby vander » Sun May 13, 2012 12:57 pm
178cmmikesbytes wrote:How tall are you?
@Foo you read my mind.
Twizzle I am finding a higher FTP and 5minutes to be much more advantageous to me as getting to the end of the race not already on the limit helps a lot as far ability to get in the right spot and sprint.
I raced again today out at west head. Despite my mate baiting me that I am a burgular I stuck to my guns and raced C grade, I got dropped at the end last time so jumping straight up to B and getting dropped didnt sound like a good day to me. From the start it was FREEZING. I was standing on the start line shivering. It took me a good 5-10min to get just a little warm and my vest stayed on for almost 3/4s of the race. We started out fairly slow (I think kindly letting everyone warm up a little) then slowly got a little and a little faster till about half way through the second lap when the breaks seemed to go on. When the pace was up a bit more I did not feel all that comfortable and even considered just letting the pack go. It wasnt my HR was high or my legs were gone I just felt really average. However when it eased up I started to feel good. Then up the last hill before the turn around going south the hammer was dropped in a very big way one guy jumped and I jumped on his wheel. We smashed it up the hill and put a bit of a gap into the whole group then after the turn around he smashed it again and towards the top he put about 10m into me but he was spent, on the downhill I caught him pretty easy then just sat on. The group wasnt really coming back so I felt comfortable just sitting in. Very late I put in just a little effort (though I didnt have much left) and came around him to take the win.
Time:1:20min
Speed: 33km/h (doesnt really tell how hard it was, possibly due to the wind)
Power: 215Av / 309NP
Avg HR: 162 (very surprisingly low, felt a lot harder than this)
I had a peak power of over 1300W just to grab the guys wheel when he went up the hill we then proceeded to hold over 700W up there (around 30seconds) then after the turn around another 600ishW up the other side (about 45sec). My favourite number of the day was my 5min NP which was 428W!!!! with an average of 323W.
Very happy with the race, still feeling a bit crook but numbers are good. B grade for me next time out there, I think it will be a rude shock and I am hoping to make it to the end in the bunch.
- toolonglegs
- Posts: 15463
- Joined: Fri Jun 29, 2007 7:49 pm
- Location: Somewhere with padded walls and really big hills!
Re: Vander's Tour to Canberra
Postby toolonglegs » Sun May 13, 2012 4:44 pm
I wouldn't get excited about 323w average ... maybe if you held 323w for an hour you could get excited!.My favourite number of the day was my 5min NP which was 428W!!!! with an average of 323W.
5 minute NP means nothing.
-
- Posts: 1346
- Joined: Thu Jul 28, 2011 12:35 am
- Location: Earlwood
- Contact:
Re: Vander's Tour to Canberra
Postby vander » Sun May 13, 2012 5:33 pm
Way to burst my bubble I thought that might be the case. Either way I havent seen a number like that before.toolonglegs wrote:I wouldn't get excited about 323w average ... maybe if you held 323w for an hour you could get excited!.My favourite number of the day was my 5min NP which was 428W!!!! with an average of 323W.
5 minute NP means nothing.
- toolonglegs
- Posts: 15463
- Joined: Fri Jun 29, 2007 7:49 pm
- Location: Somewhere with padded walls and really big hills!
Vander's Tour to Canberra
Postby toolonglegs » Sun May 13, 2012 5:51 pm
You have a good sprint power Vander... It won't improve much as it isn't very trainable compared to other areas... But if you can improve it 10-15% over a couple of years and get from 81kgs down to 70-72 then you will have a very good sprint.
Be careful though as racing everywhere abd placing will soon get you shoved up to A grade. That's great, but no use have Cav's power in a sprint if you haven't got the FTP to get you there. FTP should always be the number one concern training for the road.
- mikesbytes
- Super Mod
- Posts: 22162
- Joined: Thu Dec 01, 2005 11:42 pm
- Location: Tempe, Sydney
- Contact:
Re: Vander's Tour to Canberra
Postby mikesbytes » Sun May 13, 2012 6:28 pm
- toolonglegs
- Posts: 15463
- Joined: Fri Jun 29, 2007 7:49 pm
- Location: Somewhere with padded walls and really big hills!
Re: Vander's Tour to Canberra
Postby toolonglegs » Sun May 13, 2012 6:47 pm
Just trim the fat very slowly... easier to do it all at once?. Not that I am following that advice very well ...my fat is trimming so fast that I need to put the brakes on every so often.foo on patrol wrote:I would be getting the power, fitness and technical side of things right, before trimming the fat from the bacon!
Foo
-
- Posts: 1346
- Joined: Thu Jul 28, 2011 12:35 am
- Location: Earlwood
- Contact:
Re: Vander's Tour to Canberra
Postby vander » Sun May 13, 2012 7:03 pm
I agree. This is why my training is built towards improving my FTP as when I am hitting my peak in 4 months I want to be keeping up with those A grade boys and I think I have the power to do pretty well in the sprint a 15% improvement I would be quite happy with. As far as weight loss goes I think fast is easier but I dont think its the best for your.toolonglegs wrote:Sorry mate, I remember reading that either Hunter or Coogan didn't want NP included for anything under 20 minutes... And even then it has to be weighed up against Av power considering the situation.
You have a good sprint power Vander... It won't improve much as it isn't very trainable compared to other areas... But if you can improve it 10-15% over a couple of years and get from 81kgs down to 70-72 then you will have a very good sprint.
Be careful though as racing everywhere abd placing will soon get you shoved up to A grade. That's great, but no use have Cav's power in a sprint if you haven't got the FTP to get you there. FTP should always be the number one concern training for the road.
@mike: I expect that to be getting close to my limit.
-
- Posts: 266
- Joined: Tue Dec 29, 2009 8:08 am
Re: Vander's Tour to Canberra
Postby mjd » Sun May 13, 2012 9:23 pm
The numbers are not that great but at 48 years old & a pretty skinny 180 cm 72kg not to bad. Much room for improvement just starting my 3rd year of riding.
So in saying all that I reckon you will go well beyond 323w for 5 mins in no time.
-
- Posts: 985
- Joined: Thu Feb 25, 2010 10:31 pm
- Location: Sydney
Re: Vander's Tour to Canberra
Postby rogan » Sun May 13, 2012 9:27 pm
Dunno about that. When I started out I was 188 cm and 60 kg. I was racing Club A Grade and Open B Grade.mikesbytes wrote:70Kg is pretty much as low as you can go at 178cm
Didn't have the power to go with the top guys when the hammer went down, but on the other hand, I could climb quite well...
-
- Posts: 985
- Joined: Thu Feb 25, 2010 10:31 pm
- Location: Sydney
Re: Vander's Tour to Canberra
Postby rogan » Sun May 13, 2012 9:31 pm
Nice work vander, by the way. Doesn't matter what grade you ride elsewhere, you're not a burglar at West Head until you've won the grade (or got a couple of seconds and thirds), it's the toughest club racing in town. If you have a decent consistent month of training, you should be fine to hold onto B Grade.vander wrote:178cmmikesbytes wrote:How tall are you?
@Foo you read my mind.
Twizzle I am finding a higher FTP and 5minutes to be much more advantageous to me as getting to the end of the race not already on the limit helps a lot as far ability to get in the right spot and sprint.
I raced again today out at west head. Despite my mate baiting me that I am a burgular I stuck to my guns and raced C grade, I got dropped at the end last time so jumping straight up to B and getting dropped didnt sound like a good day to me. From the start it was FREEZING. I was standing on the start line shivering. It took me a good 5-10min to get just a little warm and my vest stayed on for almost 3/4s of the race. We started out fairly slow (I think kindly letting everyone warm up a little) then slowly got a little and a little faster till about half way through the second lap when the breaks seemed to go on. When the pace was up a bit more I did not feel all that comfortable and even considered just letting the pack go. It wasnt my HR was high or my legs were gone I just felt really average. However when it eased up I started to feel good. Then up the last hill before the turn around going south the hammer was dropped in a very big way one guy jumped and I jumped on his wheel. We smashed it up the hill and put a bit of a gap into the whole group then after the turn around he smashed it again and towards the top he put about 10m into me but he was spent, on the downhill I caught him pretty easy then just sat on. The group wasnt really coming back so I felt comfortable just sitting in. Very late I put in just a little effort (though I didnt have much left) and came around him to take the win.
Time:1:20min
Speed: 33km/h (doesnt really tell how hard it was, possibly due to the wind)
Power: 215Av / 309NP
Avg HR: 162 (very surprisingly low, felt a lot harder than this)
I had a peak power of over 1300W just to grab the guys wheel when he went up the hill we then proceeded to hold over 700W up there (around 30seconds) then after the turn around another 600ishW up the other side (about 45sec). My favourite number of the day was my 5min NP which was 428W!!!! with an average of 323W.
Very happy with the race, still feeling a bit crook but numbers are good. B grade for me next time out there, I think it will be a rude shock and I am hoping to make it to the end in the bunch.
-
- Posts: 1346
- Joined: Thu Jul 28, 2011 12:35 am
- Location: Earlwood
- Contact:
Re: Vander's Tour to Canberra
Postby vander » Sun May 13, 2012 10:06 pm
I have pushed 376W as my max 5min effort and over 350 a few times. It was the NP I was getting excited about but as TLL has pointed out I was wrong in thinking that NP meant anything for that length of time. BTW nice numbers for just over 70 that is strong, I still think you have some room for improvement as your numbers show you are still going up.mjd wrote:My 5 min avg over the last 11 months (July 318w) (August 387w) (Sept 333w) (Oct 345w) (Nov 339) (Dec 339w) (Jan 338w) (Feb 335w) (Mar 350w) (April 341w) (May 368w) I'm 71.5 kg to 72.5kg. My pb of 387w was after being well rested & a specified 5 min test. Then all the way to Dec I was doing a lot of fatiguing km's that were pretty pointless. This year I have done less km but still working fairly hard 6 days a week of riding with a couple of easy ones thrown in. Just starting to see some improvement in 20 min & 5 min. My best 60 min over same period is 276w which was last month & 20 min 300w.
The numbers are not that great but at 48 years old & a pretty skinny 180 cm 72kg not to bad. Much room for improvement just starting my 3rd year of riding.
So in saying all that I reckon you will go well beyond 323w for 5 mins in no time.
Cheers Rogan, that is what I thought, I feel as though its a big step up. Hoping I can have a consistent month now it should do me a world of good. 188cm and 60kg dont know how that is possible!
- mikesbytes
- Super Mod
- Posts: 22162
- Joined: Thu Dec 01, 2005 11:42 pm
- Location: Tempe, Sydney
- Contact:
Re: Vander's Tour to Canberra
Postby mikesbytes » Mon May 14, 2012 8:09 am
Yeh that's what happens, once your stripped off all the spare fat. You become either a climber or a sprinterrogan wrote:Dunno about that. When I started out I was 188 cm and 60 kg. I was racing Club A Grade and Open B Grade.mikesbytes wrote:70Kg is pretty much as low as you can go at 178cm
Didn't have the power to go with the top guys when the hammer went down, but on the other hand, I could climb quite well...
- twizzle
- Posts: 6402
- Joined: Wed Aug 13, 2008 11:45 am
- Location: Highlands of Wales.
Re: Vander's Tour to Canberra
Postby twizzle » Mon May 14, 2012 10:56 am
Not in my case, even if I dropped my excess 15Kg, I'll still be a TT specialist.mikesbytes wrote:Yeh that's what happens, once your stripped off all the spare fat. You become either a climber or a sprinterrogan wrote:Dunno about that. When I started out I was 188 cm and 60 kg. I was racing Club A Grade and Open B Grade.mikesbytes wrote:70Kg is pretty much as low as you can go at 178cm
Didn't have the power to go with the top guys when the hammer went down, but on the other hand, I could climb quite well...
I'm still stuck with the balance between not-eating-and-falling-asleep vs. needing to earn an income. But after my disastrous January-onwards, I'm going back to base training for the next few months anyway, will start to build up in August. Give it's Autumn and it was -3.9C at 6:30am this morning, even base will be a hard slog.
...real cyclists don't have squeaky chains...
- JV911
- Posts: 5458
- Joined: Mon Sep 01, 2008 1:22 pm
- Location: Sydney, Australia
Re: Vander's Tour to Canberra
Postby JV911 » Mon May 14, 2012 2:24 pm
vander wrote:slow in general race
At 40.2km/h average it was 0.4km/h faster that I've ever been around that circuit...so I'd say it was up and down but quick in general
Haven't crunched the numbers but a quick look at the graph showed plenty of >1000w efforts out of the 2nd corner. Also achieved a PB lap of 2:01 and 3rd overall for the strava sprint segment while chasing down a break at the 20 min mark. I thought I was going to pop after that but managed to recover. Wasn't positioned well on the last lap and finished about 6th. Very happy with that considering I hadn't raced in approx 6 months.
that young <cough> girl </cough> was impressive!
congrats on the wins
-
- Posts: 1346
- Joined: Thu Jul 28, 2011 12:35 am
- Location: Earlwood
- Contact:
Re: Vander's Tour to Canberra
Postby vander » Mon May 14, 2012 6:10 pm
Yea, she was in every break but she needs to learn not to speed up when coming past it was a bit annoying. Average speed was pretty good but didnt feel as hard as previous weeks IMO. Yea that corner is about 800+W every time but you get a good rest after punching out of it. I found if your in the top 5-10 you have to punch a lot less than further back. I came past you just after your effort and thought you might be gone also you were going backwards pretty quickly, well done to hold on. 6th is very good first race back it wasnt a small field either, compared to last year I think the crits are faster because a lot of people trained hard for B2B, so just holding on for your first race in 6months is awesome.JV911 wrote:vander wrote:slow in general race
At 40.2km/h average it was 0.4km/h faster that I've ever been around that circuit...so I'd say it was up and down but quick in general
Haven't crunched the numbers but a quick look at the graph showed plenty of >1000w efforts out of the 2nd corner. Also achieved a PB lap of 2:01 and 3rd overall for the strava sprint segment while chasing down a break at the 20 min mark. I thought I was going to pop after that but managed to recover. Wasn't positioned well on the last lap and finished about 6th. Very happy with that considering I hadn't raced in approx 6 months.
that young <cough> girl </cough> was impressive!
congrats on the wins
-
- Posts: 1346
- Joined: Thu Jul 28, 2011 12:35 am
- Location: Earlwood
- Contact:
Re: Vander's Tour to Canberra
Postby vander » Thu May 17, 2012 9:35 pm
-
- Posts: 1346
- Joined: Thu Jul 28, 2011 12:35 am
- Location: Earlwood
- Contact:
Re: Vander's Tour to Canberra
Postby vander » Sun May 20, 2012 6:33 pm
Time: 30ish min (Forgot to start the garmin at the start.
Speed: 39.5km/h
HR: 187 avg (Did not feel close to this hard)
Power: 270W Avg (310W NP)
Its a learning experience and I learnt I need to position better towards the end and pay more attention to what is happening around me when it slowed down I should of known people would of come from the back forward and I should of been ready to jump on.
As they were running late I only had a little more than a 30min turn around till the hill climb. In the time I had I just sat in the shade and tried to recouperate. I had done the climb once in the morning as warm up and it was 7.5km of undulating road then a bit over 500m of really steep stuff then about 500m of not so steep stuff. At the start line my plan was to sit below threshold till the base of the climb then try to explode up it. The start went to plan I sat below threshold but maybe I went a little too hard as I sat on 287W (299NP) for the first 7.4km. When I went to explode up the climb I didnt have as much as I wanted but for the next 4min up the climb I average 360W for a measely 13.7km/h that is how steep it was. With about 500m to go the guy that started a min behind me caught me and I tried to up my pace to hold him and held him within about 50m to the finish however with about 200m to go I started to really struggled as my HR hit 196BPM. I ended with a time of 16min 44sec which put me in last position of the 8 U23s but all the rest were Div 1 riders so not that surprising. Would be interesting to see what would happen if I dropped the extra 10kg I am carrying.
On another note I can almost do a bent arm planche now and succeeded to do a muscle up the other day .
- Ross
- Posts: 5742
- Joined: Sat Nov 07, 2009 8:53 pm
Re: Vander's Tour to Canberra
Postby Ross » Tue May 22, 2012 4:22 am
-
- Posts: 985
- Joined: Thu Feb 25, 2010 10:31 pm
- Location: Sydney
Re: Vander's Tour to Canberra
Postby rogan » Tue May 22, 2012 11:29 am
Probably the best Canberra Tour story I am aware of is the time a mountain biker rocked up and they put him in B Grade. Have a guess who...Ross wrote:28th Canberra Tour dates are scheduled for 28th, 29th and 30th September.
- General Australian Cycling Topics
- Info / announcements
- Buying a bike / parts
- General Cycling Discussion
- The Bike Shed
- Cycling Health
- Cycling Safety and Advocacy
- Women's Cycling
- Bike & Gear Reviews
- Cycling Trade
- Stolen Bikes
- Bicycle FAQs
- The Market Place
- Member to Member Bike and Gear Sales
- Want to Buy, Group Buy, Swap
- My Bikes or Gear Elsewhere
- Serious Biking
- Audax / Randonneuring
- Retro biking
- Commuting
- MTB
- Recumbents
- Fixed Gear/ Single Speed
- Track
- Electric Bicycles
- Cyclocross and Gravel Grinding
- Dragsters / Lowriders / Cruisers
- Children's Bikes
- Cargo Bikes and Utility Cycling
- Road Racing
- Road Biking
- Training
- Time Trial
- Triathlon
- International and National Tours and Events
- Cycle Touring
- Touring Australia
- Touring Overseas
- Touring Bikes and Equipment
- Australia
- Western Australia
- New South Wales
- Queensland
- South Australia
- Victoria
- ACT
- Tasmania
- Northern Territory
- Country & Regional
Who is online
Users browsing this forum: No registered users
- All times are UTC+11:00
- Top
- Delete cookies
About the Australian Cycling Forums
The Australian Cycling Forums is a welcoming community where you can ask questions and talk about the type of bikes and cycling topics you like.
Bicycles Network Australia
Forum Information
Connect with BNA
This website uses affiliate links to retail platforms including ebay, amazon, proviz and ribble.