Misc: 09/05/2013

Misc: 07/05/2013

Results: 23/03/2013 to 25/04/2013

Some early season 2013 results. Much racing in the last month or so - an attempt to keep track of the wheres and the whens:

25 April: Casey Fields Criterium - B Grade

Extra windy outing at Casey - makes for a solid ~60min effort. Combined A/B field saw a breakaway 3/4 through the race evolve into a good working group of 4 that remained together for a bunch sprint finale.

Results: B Grade:

1	Kevin Murphy
2	Cameron Senese
3	Brodie Gardner

7 April: Glenvale Criterium - B Grade

Glenvale came down to a bunch sprint.. Again..

A little flurry off the front with Matt Bennett..

Results: B Grade - 44 riders:

1	Tyson Chambers	Hawthorn
2	Mark Kelly	Horsham
3	Matthew Bennett	CCCC
4	Fabio Angelini	CCCC
5	Ryan Koroknai	CCCC
6	Cameron Senese	Blackburn

23 March: Cycling Express Warburton ITT - Cycling Vic Open B Grade

Mountain climb ITT starting from the Warburton Hwy near the foot of Mt. Donna Buang, and racing to the top of Mt. Donna Buang (finish at the observation tower).

This was my first attempt at the Cycling Express Warburton ITT (the Donna Buang climb is a favourite). The climb itself is 16.8 km, and ascends 1069m at an average grade of 6.4%.

Results: Men B Grade top 10:    

1	Joel Carroll	Mornginton CC	52.17
2	Phillip Smith	Coburg CC	52.42
3	Rohan Andrew	St Kilda CC	53.17
4	Paul Martinico	Southern Masters CC	54.12
5	Christophe Naumovic	Coburg CC	54.14
6	Ross Hamilton	Blackburn CC	54.26
7	Daniel Bellis	Footscray CC	55.21
8	Cameron Senese	Blackburn CC	56.04
9	Evan Henley	Sunbury & Districts CC	56.29
10	Stephen Bick	Coburg CC	56.37

Full Results: http://www.vic.cycling.org.au/?ID=49745

Misc: 24/04/2013

Well I never.. Liege Panda has a Twitter account:

Bit of a boss, but I'm sure he can be tamed.. I hope JV has a role for him on the team - never know, might just go alright on a bike. I'm thinking possible team leader for races like Tour of China..

Misc: 22/04/2013

It's fair to say that all PM users make their own individual journeys in relation to their power measurement devices, and how thy use them - but it seems that there may be some typical patterns that evolve - particularly in relation to self-coached athletes - some common errors that self-coached athletes tend to make - some of which I have myself previously worked my way through.

I've been training with a power meter for a number of years now, and have read and accumulated a large amount of information on the topic. I've put many ideas into practice - with varying rates of success. Keep what works, discard what doesn't - adapt and evolve..

The following is a summarised version of an insightful discussion thread from a well known forum, mixed with some feedback of my own. One post in particular resonated with me, as it touched on some common and key issues that I have experienced - and also frequently come across both on-line and in conversation..

They picked up "The Book" (Training and Racing with a Power Meter), possibly Joe Friel's book, a power meter, and then set about trying to figure this all out. Granted this isn't everyone. A lot of people just slap the power meter on for fun, and never really make an effort. But a lot of analytically minded people, with various career backgrounds and interests, figured they'd give it go. ..

2013 Mt. Baw Baw Alpine Resort Classic

2013 heralds in the commencement of the Cycling Victoria "2013 Victorian Road Series".
One of the events comprising the new road race series is the Mt. Baw Baw Alpine Resort Classic - an epic and favourite event, now billed as the "toughest race on the calendar". I'm not arguing..

It's a pet event for me because it's not only a race against peers - but also a journey of discovery - push youself to excruciating limits both mental and physical - and hold it there.. A tough and beautiful parcours with a brutal mountain top finish - Baw Baw is amongst the very hardest climbs in Australia.

A race of various extremes - I have previously finished in searing heat, and falling snow - this year's edition was picture perfect, mild and windless to the finish - a big surprise!

My 2013 campaign was a personal success - I raced to the best of my ability and harbour no regrets - and therein lies the essence of a great day on the bike. Congratulations to friends and training partners alike that tackled the beast and have all done so well.

Thanks Warragul CC & CV. Thanks to the good folk at The Hurt Box for the stellar physical conditioning, also a huge thanks to my support crew: Fausto and Oliver - you guys made the day possible.

Baw Baw climb - Searing clarity soon fades to a hazy memory once you cross that finish line.. (c/o Tony Reeckman)

I look forward to this event every year, and I know that as the 2013 edition folds down to just a memory - an ephemeral bundled and labelled sequence of images and sounds, the 2014 edition will be just around the corner before I know it.. ready to slam it's way into the here and now with that unique Baw Baw Classic brand of reality... Bring it on!

Results: B Grade Masters top 10:

1	Anthony Wallace	Carnegie Caulfield CC
2	Paul Makepeace	Latrobe City Cycling Club
3	Matthew Ledgar	St Kilda Cycling Club Inc
4	Benjamin Craven	St Kilda Cycling Club Inc
5	James Grant	St Kilda Cycling Club Inc
6	James Lechte	St Kilda Cycling Club Inc
7	John Parncutt	St Kilda Cycling Club Inc
8	Cameron Senese	Blackburn Cycling Club Inc
9	Julien Fleurus	Hawthorn Cycling Club
10	Paul Martinico	Southern Masters Cycling Club

Full Results: http://mobile.raceresult.com/details/list.php?eventid=15676&lang=en&page=6&contest=0&name=ONLINE%7CResults&search=&presort=&format=pdf

Misc: 15/02/2013

Bike racing is not like running a 10km where you go as hard as you can for the distance.
In bike racing you go as hard as SOMEONE ELSE decides to go for as long as THEY decide.
Riding at threshold isn't that hard.  Riding significantly above threshold for an indeterminate period of time - that can be pretty ugly... K Metcalfe

DIY Power Meter

Keith Hack has posted his latest creation and accompanying DIY guide for the V3 cycle power meter. This design and accompanying software are claimed to measure L/R power. Fabulous..

The 3rd generation (current) DIY PM

Cost breakdown:

V3 Parts Cost	quantity	price	total
Crank	1	140	140
Strain Gage	2	12.5	25
Instrumentation Amp	2	4.1	8.2
Low power ADC	2	18	36
Micocontroller (Pro Micro)	1	25	25
ANT+  AP2 Module	1	24	24
Resistors	4	4.6	18.4
PCB (Rush Proto Service)	1	37.5	37.5
Misc (Caps, wire, pins, etc)	1	20	20
Build a PM for:			334.1

http://keithhack.blogspot.ca/2013/01/v3power-meterthe-complete-how-to.html

Misc: 18/01/2013

"A while back I worked like a dog on my bike (55 miles a day minimum), recorded my weight, calories, and percentages of fat, protein, and carbohydrate for every morsel of food that went into my mouth, and all that time I was struggling to constantly improve my tracking of every aspect of my nutritive life.

It was brutal, and I did it for an extended period of time. I eventually achieved what some were calling my high-school weight.

Immediately people started telling me I was naturally thin." Bob F.

Misc: 04/01/2013

Look what happens when you put your bike in different positions in relation to other riders or objects while travelling at 40kph...

Thanks to SweatScience for the image..

2012 Mt. Buller Road Race

Detail: A 47km Road Race from Mansfield to the summit of Mt. Buller with 1 major climb. The final 15km rises 920m with an average incline of 6.1%.

No masters divisions, racing B grade.

Top of Buller..  c/o Marisa Farrell

Working the night before = on the phone until midnight. No sleeping until 1am. Up at 5:10am. Drive.. Coffee, Drive..


Chilly morning, long queue for registration.. Getting a bit nervy - 1st road race of the season..


Struggled with the bike number as usual (all mental - perfectionist not coping with square peg & round hole). I like the sticky paper much better..

Turned over some laps of the Mansfield CBD as warm-up.

Race time. (I had until recent days been without power meter for a month. After about two weeks my panic/withdrawal subsided and I fell back into a hybrid groove of old+new training ways. I had been using HrTSS to track CTL and this has been a satisfactory substitute for bigger picture stuff, but pacing efforts was back to the old PE guessing game. I picked up my Quarq 3 days before the race (distributor proclaims the exsessive wait was for a new unit to arrive in country with updated hardware) and had only a couple of rides pre-race to kind of get my eye back in. No testing for over a month & not 100% sure where my fitness is at.. )


To the foot of the climb:
With the odd NRS level rider in B grade, and lots of kids half my age - I was ready to get my legs ripped off. There was wind, but I'm not sure which direction it was predominantly blowing from. Maintained position top 10 at all times, covered attacks. Surprised at how lumpy the course was - elevation profiles I had seen pre-race do nothing to convey this. Very early on there were a couple of committed attacks on flatter terrain which were shut down pretty quickly. After this the pattern evolved that riding was to a tempo until encountering lumps, and lumps = full gas. Two did get away 3/4 of the way along - but fell back into to the bunch (looking pretty haggard) after melting under the heat of 5 minutes x undulations + winds.


Lap 1 (to foot of climb):
Duration:   56:06
Work:       739 kJ
TSS:       94.7 (intensity factor 1.011)
VI:         1.22
Pw:HR:       1.57%
Pa:HR:       10.06%
Distance:   32.319 km
Elevation Gain:     429 m
Elevation Loss:   95 m
Grade:     1.0 %  (335 m)
Min Max Avg
Heart Rate:   100 180 154 bpm
Cadence:     18 133 94 rpm
Speed:       19.3 68.1 34.5 kph
Pace         0:53 3:07 1:44 min/km
Altitude:     290 625 424 m
Crank Torque: 0 74 21.5 N-m
Temperature: 13 15 14.4 Celsius


This section of the race didn't seem so taxing at the time, but intensity factor of 1.011 tells another story. So how did NP get so high?
If the general definition of a "match" is 1min+ at 120%+ FTP, then I didn't really burn many on the way to Buller.
This section of the race did take it's toll, and due to the multitude of smaller undulations over what was an an on-average positive gradient - I'll redefine a match here to be 20sec+ at 150%+ FTP.
Within these parameters we have 13 matches burnt at 150%+ FTP for 25-60sec duration. Much shorter but higher intensity efforts than a traditional match - but burning 'em at an average rate of one every 4 minutes over the 52 minute period.


The climb:
Full gas from the toll booth. Two minutes later I eased off - letting the head of the race roll on up the road. Cramp in left calf some minutes later. I was frustrated with the cramp, it subsided after a couple of minutes and I spent the rest of the climb feeling positively slow. 


Lap 2 (climb):
Duration:   52:32
Work:       794 kJ
TSS:       82.2 (intensity factor 0.969)
VI:         1.02
Pw:HR:       3.59%
Pa:HR:       10.71%
Distance:   15.143 km
Elevation Gain:     921 m
Elevation Loss:   0 m
Grade:     6.1 %  (922 m)
Min Max Avg
Heart Rate:   160 175 165 bpm
Cadence:     19 114 81 rpm
Speed:       0 34.2 16.1 kph
Pace         1:45 0:00 3:44 min/km
Altitude:     625 1547 1095 m
Crank Torque: 0 63.1 30.1 N-m
Temperature: 14 16 14.7 Celsius


Buller village was perfect for post-race basking in and amongst the alpine vistas. Ride back to Mansfield for a bite to eat was a great way to finish the morning.


In hindsight - disappointed at the slow rate of ascent during final climb, but in the context of the entire effort it seems more Ok.
On the up side, 1:48:59 at IF 0.99 does suggest fitness improvements while the PM has been absent - so time to test and lock-in new numbers.


Entire workout:
Duration:   1:48:59
Work:       1534 kJ
TSS:       177.3 (intensity factor 0.99)
VI:         1.12
Pw:HR:       -7.29%
Pa:HR:       56.36%
Distance:   47.556 km
Elevation Gain:     1354 m
Elevation Loss:   95 m
Grade:     2.7 %  (1260 m)
Min Max Avg
Heart Rate:   100 180 160 bpm
Cadence:     18 133 88 rpm
Speed:       0 68.1 25.5 kph
Pace         0:53 0:00 2:21 min/km
Altitude:     290 1550 751 m
Crank Torque: 0 74 25.6 N-m
Temperature: 13 16 14.6 Celsius


Thanks Cycling Victoria and Mansfield Mt. Buller Cycling Club.
Enjoyed this outing. Good training for the Baw, spectacular weather, great (tough) little course, good company, great climb. Dare say I'll be back next year.

Full Results

BBN Track: 04/02/2012

Summer of Track at BBN. B grade. Format: Scratch, Handicap and Motor Pace.

Scratch: 15 Laps. Rider at front of paceline broke early - I (2nd wheel) chased him down - shouldn't have - break would never had lasted. 3 laps to go x2 riders jumped off the front - I chased them down (yes, I do chase everything) - then the 'ol 1-2 played out - feeling the pressure after the chase I put my head down and immediately jumped as the counter attack came past. Held 3rd place until final meters - rider came around me. 4th Place.

Handicap: 6 Laps (combined A/B). Full gas until group had formed that could work with - back markers came around 3/4 lap to go - I held on but got boxed in as they came around - think was 3rd place B grade. ? Place.

Motor Pace: 15 Laps. By 8 laps remaining I felt the pace was hot and maybe faster than normal, or I was more fatigued than normal. I was considering how everyone else was feeling, and thought a few might be dropped (I didn't look back). 2 laps to go I rolled off the back of the derny and looked down - a quick double take moment followed as there was only x1 rider left on my wheel - now we were down to a race for 1st or 2nd. 1.5 laps to go derny pulls off - other rider rolls through. I pull 1/2 lap turn and signal for other rider to roll through - he won't come by. Head down for 1/3 more lap - other rider attacks, I didn't have enough gas to get on his wheel. Other rider holds to win. 2nd Place.

3rd overall.

I have a tendency to chase moves when it's not warranted - got to put a lid on that urge. Anyways, it's all good training. The format of these races is too short for any sort of enduro engine to be able to shine - so maybe it's good I keep voluntarily driving myself into the red - more lactic bang for my enduro buck..

Log: 03/02/2012

03/02/2012 

In a hole, climbing out..

The "Paperclip"

My Quarq CinQo wouldn't pair with my Edge 500 on Wednesday. It worked Tuesday, end every other day before that. I was irked, but felt that there was a chance it was a battery contact issue, magnet, or battery charge issue. I had no time to troubleshoot - had left the house to race at Kew Blvd and left myself no time to spare..

The race itself was just plain painful. I was now feeling the cumulative fatigue of the previous week. My throat was burning and unusually dry for most of the race and I was concerned I was tasting the beginnings of a viral onslaught. Big effort just to hang in the initially large but gradually diminishing pack. Ave speed (no power) was similar to previous weeks that had tended to yield an NP of ~290 watts. It always seems high to me - (NP for crit at that particular circuit) at 4.5 watts/kg, but on the other hand, it never feels easy..

Chapeau to Brendon "Barney" Mahoney, new recruit to 6am-er ranks - on his 3rd place in the BGrade race. I didn't see much of Brendon as I see-sawed my way up and back through the peloton - throat on fire and praying for death, but he clearly handled himself nicely over the duration..

Thursday I took a nice easy ride out to pick up my new saddle - feels Ok, will def need to work on the position to get it just right.

Thursday night I removed the Quarq after trying all suggestions in the troubleshooting section of the user's manual, and finding no relief from the ANT+ radio silence. Took it back to the place of purchase. Please be only a week on turnaround of a new unit.. Please.. (I understand that the distributor will replace the spider).

I also got to wrenching on Thursday night - making sure my old ride, affectionately known as the "Paperclip" is ready to assume the role of main ride while sad Quarq unit is gone away. The Paperclip is a circa 2006 TCR Advanced frameset- which is no piece of junk, and was ridden in the professional peloton back in the day - but I have got to say, compared to more contemporary carbon framesets - this ol girl just bends like a paperclip - even under my hardly overbearing ~64kg self.

Today I just took it easy on the bike, no Friday Muntanyes - still little tired. I'll see if Ol wants to race track tomorrow, and make a call on that front based on his response..

Log: 30/01/2012

Training Principles - 7:

Individualization, Periodization, Progressive Overload, Balance, Specificity, Reversiblility, Evaluation, Rest-Recuperation-Diet. 

Rest.
"Progress, i.e., improved fitness, cannot be achieved if there is not sufficient time and rest between workouts." Howe


A week in the Vic Alps:

25/01/2011 - Road | Muntanyes

Mt. Hotham (Bright --> Return)..

    Duration:      5:49:23
    Work:          2795 kJ
    TSS:           273.5 (intensity factor 0.803)
    Norm Power:    213
    VI:            1.18
    Pw:HR:          22.24%
    Pa:HR:          -28.42%
    Distance:      115.638 km
    Elevation Gain:        1910 m
    Elevation Loss:       1874 m
    Grade:         0.0 %  (36 m)
        Min    Max    Avg
    Power:           0    584    181     watts
    Heart Rate:      74    168    130     bpm
    Cadence:         19    126    81     rpm
    Speed:           0    76.3    19.5     kph
    Pace             0:47    0:00    3:04     min/km
    Altitude:        316    1858    1115     m
    Crank Torque:    0    69.9    21.8     N-m
    Temperature:     13    36    20.9     Celsius

Top of Hotham, looking toward Falls Creek

What can I say, Hotham is a fantastic climb and the conditions today were nothing short of spectacular. Clear skies and 20c at the summit - virtually no wind..

I rode this climb somewhere close to full gas, but didn't completely turn myself inside out knowing there is a weeks climbing in the Vic Alps ahead.

My time for the actual ascent was 1:30:48 - just short of the sub 1:30 that I was aiming for.

Quick update:- Noticed there are x2 Hotham segments defined at Strava, so depending on which one you define as the "real" Hotham you can apply the appropriate time: Mt Hotham Mount Hotham

Happy with "the" time - it's a challenge pacing yourself over a 1.5 hour uphill ITT, but the lay of the ascent helps the rider to mentally segment the climb into x3 ~10km chunks.

Will be back on this particular road come November (Stratford to Dargo KOM )...

26/01/2011 - Road | Muntanyes
Tawonga Gap Repeats..

Entire workout (146 watts):
    Duration:      4:15:06
    Work:          1747 kJ
    TSS:           149.7 (intensity factor 0.676)
    Norm Power:    179
    VI:            1.23
    Pw:HR:          100%
    Pa:HR:          100%
    Distance:      74.759 km
    Elevation Gain:        1548 m
    Elevation Loss:       1583 m
    Grade:         -0.0 %  (-34 m)
        Min    Max    Avg
    Power:           0    465    146     watts
    Heart Rate:      90    157    130     bpm
    Cadence:         16    123    74     rpm
    Speed:           0    71.7    17.2     kph
    Pace             0:50    0:00    3:29     min/km
    Altitude:        277    851    509     m
    Crank Torque:    0    59.3    19.1     N-m
    Temperature:     12    31    23.2     Celsius

An easier day today - 1x Tawonga-A & 2x Tawonga-B with a coffee at Beauty in the mix.


27/01/2011 - Road | Muntanyes
Mt. Buffalo (Bright --> Return)..

Entire workout (159 watts):
    Duration:      3:29:09
    Work:          1854 kJ
    TSS:           197.3 (intensity factor 0.788)
    Norm Power:    209
    VI:            1.31
    Pw:HR:          23.81%
    Pa:HR:          -28.66%
    Distance:      83.725 km
    Elevation Gain:        1341 m
    Elevation Loss:       1299 m
    Grade:         0.1 %  (44 m)
        Min    Max    Avg
    Power:           0    453    159     watts
    Heart Rate:      60    166    121     bpm
    Cadence:         19    118    81     rpm
    Speed:           0    63.8    23.6     kph
    Pace             0:56    0:00    2:33     min/km
    Altitude:        262    1323    642     m
    Crank Torque:    0    67.6    18.9     N-m
    Temperature:     14    24    18.2     Celsius

I rolled out early and caught the local bunch intending to ride out over Tawonga Gap. Gave my best wishes to Richard Reid for his 200km ITT (Audax Alpine Classic 200) on Sunday. I stayed with the group to the turnoff for the gap, then doubled back to the base of Buffalo - giving me 60 minutes warm-up before commencing the climb.

My legs were not entirely dead, but certainly a little heavy from the previous days of training. Was definitely wise to warm up for the hour, and I still found myself circling at the base (procrastinating) - worrying about whether I had the physical and mental grit to put in a solid 60min TT on this fine morning. Had been 2 years since I had last climbed Buffalo and didn't really recall much about the climb (always/only ever climbed Buffalo at the end of an AAC200 = too delerius to really take it in).

Climb was well paced - false flat was much shorter than I recalled. Theme of the week was now taking shape: I had a vague Idea that I wanted to go sub 60min, my ascent took 1:00:23. Needless to say, I'd like to come back and hit this with fresh legs next time.


28/01/2011 - Road | Muntanyes
Mt. Buffalo - Father/Son..

Ol and I have been training for his Buffalo ascent from early December 2011. Plenty of 1in20 reps for the young fella, and lots of planning/discussion. 

Mt Buffalo (to the Gap):

Distance	18.5 km
Avg Grade	5.4%
Elev Gain	1,004 meters

Glorious early morning sunshine

Entire workout (81 watts):
    Duration:      4:07:29
    Work:          925 kJ
    TSS:           46.3 (intensity factor 0.388)
    Norm Power:    103
    VI:            1.26
    Pw:HR:          42.23%
    Pa:HR:          -122.27%
    Distance:      42.013 km
    Elevation Gain:        1096 m
    Elevation Loss:       1049 m
    Grade:         0.1 %  (46 m)
        Min    Max    Avg
    Power:           0    456    81     watts
    Heart Rate:      87    181    142     bpm
    Cadence:         19    113    50     rpm
    Speed:           0    50    9.8     kph
    Pace             1:12    0:00    6:09     min/km
    Altitude:        307    1345    909     m
    Crank Torque:    0    56.4    15.8     N-m
    Temperature:     18    29    22.7     Celsius

3/4 to the saddle..

Finally the big day had come, & it was another gorgeous morning in the beautiful Vic Alps.
I was really hoping that Oliver would successfully complete the climb - after such a long build up I didn't want to see the lad disappointed and potentially discouraged.

Our training had been based around higher intensity climbing in Melbourne (Dandenongs) - threshold work in ~30min blocks - this equated to Ol holding ~125-130 watts by my PM, and a HR of ~175-180bpm.

For the Buffalo climb I paced Ol at 100 watts, with a HR of 145-150, and we broke this work down into 2km blocks - resting in between - eating, drinking, chatting, and taking in the awesome vistas.

The climb itself took about 2 & 3/4 hours - but the time really flew, we were having a ball. At the Chalet there was some celebration, more sight seeing and resting.

At the Summit!!

A huge congratulations to Ol - a big accomplishment for a 10yo, and so glad that what eventuated was a great adventure, and not an epic struggle :)
A great lesson illustrating to the young man that with planning, diligence and consistency you can achieve even the most daunting of goals.

Ol plans to keep training and racing for the coming year - and may aim to complete the ride again next year, this time from Bright & return.

One of my fave mountain top vistas, from the Chalet lookout..

29/01/2011 - Road | Muntanyes
Audax Alpine Classic - 140 (Bright --> Mt. Beauty&Return, Bright --> Mt. Buffalo&Return)..

Entire workout (146 watts):
    Duration:      7:08:44
    Work:          3024 kJ
    TSS:           295.1 (intensity factor 0.721)
    Norm Power:    191
    VI:            1.31
    Pw:HR:          -0.5%
    Pa:HR:          11.63%
    Distance:      140.473 km
    Elevation Gain:        2583 m
    Elevation Loss:       2502 m
    Grade:         0.1 %  (83 m)
        Min    Max    Avg
    Power:           0    651    146     watts
    Heart Rate:      50    172    111     bpm
    Cadence:         18    126    74     rpm
    Speed:           0    62.2    19.2     kph
    Pace             0:58    0:00    3:08     min/km
    Altitude:        348    1531    779     m
    Crank Torque:    0    74.7    19.0     N-m
    Temperature:     16    36    24.4     Celsius
 

A nice roll around the Alpine Classic 140 course with some friends.

For fun I attacked Tawonga-B hoping for a sub 25min, could only manage 25:25.
I lost concentration a little in the middle section, but all up it was a solid effort on some fairly tired legs.

Lap 2 (Tawonga-B):
    Duration:      25:25
    Work:          434 kJ
    TSS:           49.4 (intensity factor 1.076)
    Norm Power:    285
    VI:            1.01
    Pw:HR:          9.61%
    Pa:HR:          8.22%
    Distance:      7.569 km
    Elevation Gain:        470 m
    Elevation Loss:       0 m
    Grade:         6.2 %  (472 m)
        Min    Max    Avg
    Power:           0    440    283     watts
    Heart Rate:      120    172    164     bpm
    Cadence:         49    101    82     rpm
    Speed:           8.8    28.1    17.1     kph
    Pace             2:08    6:49    3:30     min/km
    Altitude:        506    978    745     m
    Crank Torque:    0    52.3    33.1     N-m
    Temperature:     24    25    24.2     Celsius

21/01/2011 - Road | Muntanyes
Tawonga Gap Repeats..

Sullivan's Lookout

Entire workout (168 watts):
    Duration:      2:26:42
    Work:          1315 kJ
    TSS:           116.1 (intensity factor 0.737)
    Norm Power:    195
    VI:            1.16
    Pw:HR:          -8.54%
    Pa:HR:          -7.82%
    Distance:      53.839 km
    Elevation Gain:        1002 m
    Elevation Loss:       1048 m
    Grade:         -0.1 %  (-44 m)
        Min    Max    Avg
    Power:           0    386    168     watts
    Heart Rate:      60    148    117     bpm
    Cadence:         21    161    81     rpm
    Speed:           0    60.8    21.6     kph
    Pace             0:59    0:00    2:46     min/km
    Altitude:        330    901    599     m
    Crank Torque:    0    55.4    20.3     N-m
    Temperature:     11    20    13.8     Celsius


Rested on Monday, today some more climbing, but zone3 work to keep the engine running while facilitating some further unloading.
Heavy fog in Bright on depart. At the top of Tawonga Gap the low lying fog was being blown up the mountain and out off the Kiewa Valley side - absolutely beautiful morning..

Fog at top of Tawonga..

6 Days of riding: 530km horizontal, 10,600m vertical. Great start to build block leading into Autumn racing.