Cape Epic Power

Here's a Power-Tap file from Saturday's Cape Epic training ride.



It's always interesting how power files and their graphs seem to tell a different story than the words I would use to summarize a ride (see previous post). That's the real beauty of using a power meter: they give you a subjective look at what's really going on. This allows you to cater your training to improve your weaknesses, versus overlooking aspects of your training that you may perceive to be strong. For instance, one of my weaknesses used to be the ability to recover after really hard anaerobic efforts and come back to a high steady state of work.

Early in this ride, my goal was to do a lactate-overload interval, in which I rode five minutes close to max, dumping tons of lactate into the system. Then I held a steady effort with some 20-second 460-watt surges every 2 minutes. (Tough to see in this screenshot due to the 1-minute smoothing of the data.) Then, after about 20 minutes of this, I continued with some steady high tempo. The other goal of this was to pre-fatigue and really test the muscular endurance. Later in the ride you'll see a lot of the power fluctuations that make mountain biking a challenge to your aerobic and muscular endurance. Highlighted is a 2,000-foot climb that we hit almost 5 hours into the ride. There were many stream crossings that you may be able to pick out. (While you're looking at the data, can you spot where we rode near some power lines?)

The remainder of the ride was tempo as we raced the sunset home. A solid workout, but I do not recommend going all-out up the first hill of a seven hour ride. It makes for a long day!

JB

Labels: Power, Training

posted by Jeremiah Bishop  # 11:12 AM 6 comments

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