I am trying to analyze my power data from a recent out and back 20k TT and am not quite sure what info to “take from it” for future races. I felt good, but mentally thought I could have gone harder on the way out. The numbers seem to suggest this…but I don’t what else I should be looking at??? Here are some numbers:
Average Power (whole race, 1st half, 2nd half)
283w, 280w, 287w
Is this higher or lower than what you can do in training (which you seem to be implying)? If lower, something to work on race wise, if higher, you probably can go harder in training for the same duration. Are you doing any more, similiar length TT in the future? In any case, target higher numbers for the same duration. Reuse the same pre race prep training wise.
It’s a fairly short TT so it is what it is. If you felt like you gave it your all then your numbers don’t really indicate to me that you went out too easy, imho.
It’s mainly about power for a given time period and estimating an FTP from that. You can only compare your data to something else if you have a baseline or a previous performance on an identical or similar course.
What was your time?
What did you have established for an FTP prior to the race?
Just for kicks, would you share the power for the last one and two minutes? I’m guessing you topped 300 for the last minute. Overall, a very nice effort. You could try sitting at 290 out of the gate next time and see if you can hang on and finish strong again, but you already know that, and I bet you can…
Dan
What was your time?
What did you have established for an FTP prior to the race?
Time was 28:14. ~26.3mph.
Haven’t established an FTP this year yet…what’s a good interpretation on FTP from this? I only do about 4 TT’s a year - mainly ride my road bike these days.
Just for kicks, would you share the power for the last one and two minutes? I’m guessing you topped 300 for the last minute. Overall, a very nice effort. You could try sitting at 290 out of the gate next time and see if you can hang on and finish strong again, but you already know that, and I bet you can…
Dan
Last 3 minutes power were:
3 minutes - 315
2 minutes - 329
1 minute - 344
This the main reason why I think I left time on the course. My prerace goal was to hold 280 out and then let it all hang out on the way back. I’ve died before the line before…it’s no fun.
What was your time?
What did you have established for an FTP prior to the race?
Time was 28:14. ~26.3mph.
Haven’t established an FTP this year yet…what’s a good interpretation on FTP from this? I only do about 4 TT’s a year - mainly ride my road bike these days.
Average Power (whole race, 1st half, 2nd half)
283w, 280w, 287w
Last 3 minutes power were:
3 minutes - 315
2 minutes - 329
1 minute - 344
This the main reason why I think I left time on the course. My prerace goal was to hold 280 out and then let it all hang out on the way back. I’ve died before the line before…it’s no fun.
Quick and possibly fallible maths - if you take the final three minutes @ 315W away from the second half, the remaining 11 second half minutes average 280. So you rode 23 mins @ 280W and then ripped it up for the last three (actually, it’s 287, 314, 344, so it’s only the last two minutes you significantly raise the effort). My guess is you could ride a bit harder from the outset - even if you only average the same power (and I suspect you may manage a bit more) it should deliver a quicker time, cubic air resistance and other bits of physics being what they are.
Reuse the same pre race prep training wise.