American Road Cycling: PSL : Hump Master Class

MARY: PERSONAL BESTS
(with quick link timeline to what happened when)

this page last updated: 12/17/2012 10:39:04 AM

Simplified Chart: watts to mph conversions rule of thumb

TimeLine
[ 2008 | 2009 Q1 ]

PERSONAL BESTS

Levels Records W/KG per Allan and Coggan, 2006 (meth=method; PT=Powertap; CT=Computrainer)
+	date	meth	watt/avg	wgt	p/w kg	Level	Goal (wgt: 119)
Max Standing
+	07/09/09	PT	663	117.4	12.45	NA	HRT Bus Station to Monroe
	11/07/09	CT	800	118.0	14.95	NA	attic Kain course
Max Seated
+	05/19/09	PT	675	123.4	12.06	NA	Wisner Intervals by accident
5 sec
+	09/06/08	PT	597	119.8	10.96	Cat 5 Women (top)	610/11.09 Cat4 Women
30 sec
+	08/17/10	PT	447	120.4	8.18	NA	Lower Wisner w/ TT start
1 min
+	03/26/09	PT	362	120.2	6.64	Cat3 Women (low)	goal: 434/7.036 Cat4 Men
5 min
+	05/05/08	PT	236	123.0	4.221	Cat3 MEN ! ! ! (low)	271/4.927 Cat2 Men
	11/07/09	CT	372	118.0	6.91	Domestic Pro MEN ! ! !
10 min
+	04/01/08	PT	204	124.8	3.596	NA
30 min
+	05/25/09	PT	180	121.4	3.27	NA	San Remo
60 min (1-hour)
+	08/16/08	PT	174	121.6	3.148	Cat3 Women (low)	(19.2 mph / 8.02 T) 191/3.47 3 Cat3 Men
120 min
+	08/01/09	PT	156	117.4	2.759	NA
Cadence Max
+	08/25/11	PT	184	117.8	NA	NA	Heritage Trail during spin test
Cadence Interval
+	09/14/08	PT	159/33s 171 max	118.8	NA	NA	Big V Florida Flats
Bench Press
+	12/01/09	FrWgt	180 lb	117.8	NA	NA	camera room, 20x40 warmup
		PT


------------------- ARCHIVED GOAL PERFORMANCE HISTORIES -------------------
	date	meth	watt/avg	wgt	p/w kg	Level	Goal (wgt: 121)
Max Standing
	11/07/09	CT	800	118.0	14.95	NA	attic Kain course
	07/09/09	PT	663	117.4	12.45	NA	HRT Bus Station to Monroe
	06/30/09	PT	650	116.6	12.29	NA	Monroe Parking lot to Chester
	09/06/08	PT	648	119.8	11.90	NA	Hill Before Camel Farm
	09/04/08	PT	627	120.4	11.46	NA	Heritage Trail
	08/09/08	PT	623	121.8	11.25	NA	Heritage Trail
	07/22/08	PT	611	121.6	11.05	NA	Heritage Trail
	02/08/08	PT	578	124.6	10.21	NA	Clearwater Bridge
Max Seated
	05/19/09	PT	675	123.4	12.06	NA	Wisner Intervals by accident
	03/15/09	PT	646	120.2	11.85	NA	Suncoast Trail, pop intervals
	07/23/08	PT	619	122.6	11.11	NA	Heritage Trail
	07/08/08	PT	617	120.8	11.24	NA	Heritage Trail
	07/15/08	PT	614	122.8	11.00	NA	part Heritage Trail 5 sec P.B.
	05/11/08	PT	600	125.0	10.56	NA	chase b & p on Bob's Hill
5 sec
	09/06/08	PT	597	119.8	10.96	Cat 5 Women (top)	610/11.09 Cat4 Women
	07/15/08	PT	592	120.8	10.61	Untrained Man (bottom)	610/11.09 Cat4 Women
	07/08/08	PT	568	120.8	10.34	Untrained Woman (top)	610/11.09 Cat4 Women
	06/07/08	PT	552	122.0	9.954	Untrained Women (mid)	610/11.09 Cat4 Women
	04/17/08	PT	535	122.8	9.585	Untrained Women (bot)	610/11.09 Cat4 Women
30 sec
	08/17/10	PT	447	120.4	8.18	NA	Lower Wisner w/ TT start
	08/15/10	PT	439	120.0	8.07	NA	Lower Wisner w/ TT start
	07/03/10	PT	435	119.2	8.05	NA	Lower Wisner
	03/26/09	PT	429	120.2	7.87	NA	Pinellas Trail
	09/04/08	PT	425	120.4	7.766	NA	Heritage Trail
	08/12/08	PT	420	121.4	7.611	NA	Heritage Trail
	07/22/08	PT	411	121.6	7.436	NA	Heritage Trail
	07/10/08	PT	404	120.4	7.394	NA	Heritage Trail
	04/30/08	PT	403	123.6	7.173	NA
	04/05/08	PT	396	127.6	6.828	NA
1 min
	03/26/09	PT	362	120.2	6.64	Cat3 Women (low)	goal: 434/7.036 Cat4 Men
	04/30/08	PT	346	123.6	6.159	Cat4 Women (hi mid)	goal: 434/7.036 Cat4 Men
	04/06/08	PT	333	124.8	5.870	Cat4 Women (low mid)
5 min
	11/07/09	CT	372	118.0	6.91	Domestic Pro MEN ! ! !
	05/05/08	PT	236	123.0	4.221	Cat3 MEN ! ! ! (low)	271/4.927 Cat2 Men
	05/04/08	CT	236	123.4	4.207	Cat3 MEN (low)	repeat outdoors w/PT
	04/30/08	PT	214	123.6	3.809	Cat3 Women (low mid)	231/4.2 Cat3 Men
	03/13/08	PT	211	125.8	3.690	Cat3 Women (low)
10 min
	04/01/08	PT	204	124.8	3.596	NA
30 min
	05/25/09	PT	180	121.4	3.27	NA	San Remo
	08/16/08	PT	179	121.6	3.238	NA
	04/22/08	PT	171	122.6	3.069	NA
60 min (1-hour)
	08/16/08	PT	174	121.6	3.148	Cat3 Women (low)	191/3.47 3 Cat3 Men
	07/26/08	PT	172	121.2	3.122	Cat3 Women (low)	191/3.47 3 Cat3 Men
	04/26/08	PT	171	122.8	3.064	Cat3 Women (low)	191/3.47 3 Cat3 Men
	04/22/08	PT	159	121.0	2.891	minus 1 line, Cat3 Women	164/Cat3
120 min
	08/01/08	PT	156	117.4	2.93	NA
	04/26/08	PT	154	122.8	2.759	NA
	04/05/08	PT	147	127.6	2.534	NA
Cadence Max
	08/25/11	PT	184	117.8	NA	NA	Heritage Trail during spin test
	07/23/09	PT	180	118.0	NA	NA	Heritage Trail during spin test
	07/15/09	PT	175	117.6	NA	NA	Heritage Trail during spin test
	03/15/08	Pol	173	125.8	NA	NA
Cadence Interval
	09/14/08	PT	159/33s 171 max	118.8	NA	NA	Big V Florida Flats
	09/11/08	PT	156/33s 164 max	119.2	NA	NA	Heritage Trail
	09/05/08	PT	155/30s 161 max	119.6	NA	NA	Heritage Trail
	09/04/08	PT	153/31s 167 max	120.4	NA	NA	Heritage Trail
	09/03/08	PT	151/30s	121.2	NA	NA	Heritage Trail
	08/28/08	PT	150/34s	120.6	NA	NA	Heritage Trail
	08/12/08	PT	137/40s	121.4	NA	NA
Bench Press
	12/01/09	FrWgt	180 lb	117.8	NA	NA	camera room, 20x40 warmup
	11/29/09	FrWgt	177.5 lbs	117.2	NA	NA	camera room, slow down stroke
	08/21/09	FrWgt	175 lbs	116.2	NA	NA	back porch
		PT

745.7 watts = 1 horse power

?? The formula to calculate the power in watts from torque is Power = Rpm * Torque (in Nm) / 9.545
(per Google Search 05/05/08 "watts from torque"; as yet unconfirmed)

PERSONAL BESTS

date type watts goal time distance course

01/13/08 Hump Interval 230 0:10:30 8+ min < 4 mile Fort De Soto

02/02/08 Measured Pace 160 0:10:30 - 30 sec 4 mile Fort De Soto

02/02/08 Long Pace 160 16 mile Fort De Soto

02/25/08 Long Pace 180 161 meas 12 mile Fort De Soto

02/17/08 Hard Pace 230 5 min 5 min .BF called off at goal Gulf Boulevard

02/17/08 X Pace 260 2 min 0:1:45 Gulf Boulevard

02/09/08
02/19/08 Sprint 416
400+ 15 sec
30 sec several secs
30 sec Pinellas Trail
Suncoast Trail

Max Seated 544 n/a

Max Standing 578 n/a

---

---

---

---

---

---

---

03/15/08 Cadence 173 n/a

03/10/08 Cadence 169 n/a

02/29/08 Cadence 165 n/a

02/19/08 Cadence 159 n/a

---

---

---

---

---

---

---

08/19/08 Long Cadence 142 avg n/a 34 sec

08/12/08 Long Cadence 137 avg n/a 40 sec

07/31/08 Long Cadence 132 avg n/a 20 sec

07/23/08 Long Cadence 120 avg n/a 15 sec

07/15/08 Long Cadence 116 avg n/a 31 sec

---

---

---

---

---

---

---

02/08/08 Seated Climb 310 top < 0:1:08 watch stopped late Clearwater Bridge

03/07/08 Seated Climb 344 top 0:0:43 measured watts; wind assist; quick stand at start Clearwater Bridge

03/16/08 Split Fusion Intervals 260 16 x 40 sec 630 sec 4 mi portions of 4 mi split Suncoast Trail

Move to P/T focus on Torque Tracking 2010

History: have brought Mary on the flats up from being able to generate only 8 Nm to a
consistent 20+ Nm for 10 secs using short Hill Assisted intervals immediately contrasted
to short flat intervals. In fact, the last series showed 20+ Nm with at least 4 gear changes
in 10 secs. See the training log for information regarding this new performance tracking method.

Torque Personal Bests (avg/max)
	date	rng/cg	HR	Mph Start	Cad	Torque	Watts	Time

*30 Second Hill Assisted (Course: Bellvale 1st Hill)*
+	07/03/10	m/6	154 (168)	16.0	104 (112)	11.81 (15.12)	294 (356)	1:01
*30 Second Flat (Course: Lower Wisner)*
+	07/03/10	start s/2	141 (166)	7.4	103 (114)	14.80 (30.94)	435 (572)	0:30	at least 4 gear changes
*30 Minute Hill Assisted (Course: High Point TT)*
	06/13/10	start s/4	159 (167)	12.9	92 (122)	14.95 (23.68)	190 (276)	4:49
30 Minute Flat (Computrainer)


------------------- ARCHIVED GOAL PERFORMANCE HISTORIES -------------------
	date	rng/cg	HR	Mph Start	Cad	Torque	Watts	Time
*30 Second (Course: Bellvale 1st Hill)*
	07/03/10	m/6	154 (168)	16.0	104 (112)	11.81 (15.12)	294 (356)	1:01

	date	ring/cog	watt/avg	wgt	p/w kg	Level	Goal (wgt: 121)
Bench Press
	date	meth	watt/avg	wgt	p/w kg	Level	Goal (wgt: 121)
	date	meth	watt/avg	wgt	p/w kg	Level	Goal (wgt: 121)

01/16/11

Bellvale Rd - Hill 1 (rise measured with Tech⁴0 altimeter, distance with Powertap)

429 ft    start at 40mph sign
488 ft    end across from stop sign of Sugar Loaf Mountain Rd
--------
   58 ft   rise in elevation
1637ft   distance (run)

3.352% grade

this page last updated: 12/17/2012 10:39:04 AM