American Road Cycling

[ Home | Rides | Chatter Box | Comics | About | Fees | Join | Members | FAQContact | Dedication ]   

[ Hump | Timeline | Clearwater Bridge | Suncoast Trail | Fort De Soto Park | Pinellas Trail | Watts Compared ]
[ Power/Weight | Book Review | In the Pink | Cycling Performance Simplified | Wack-a-Widder | The Book ]

BOB: PERSONAL BESTS
 

this page last updated: 02/01/2015 10:39:14 PM

abstracted from: Firth, Malcom. "A Look At Time Trial Pacing Strategy"
Simplified Chart: watts to mph conversions rule of thumb

 

INTERIM PROACTIVE GOAL

start date: 07/11/09


Description

Wgt - Start / Current Function - Start / Current  
Group ride < 150 lb w/ 90% functional left leg by 09/01/09 162.8 / 162.8 35%  

 

PERSONAL BESTS

date type watts goal time distance course
02/21/09 Standard Intervals 400+ 15 x 40 sec
3 min rec
  9 ok, 3 more -3 to 5w, back iffy quit, nxt day ok Suncoast Trail
02/01/09 15 x 1 min 300+       Suncoast Trail
 01/10/09 Pace 225 test PT func 57 min 16 mile Fort De Soto
  Split Fusion Intervals   16 x 40 sec 630 sec 4 mi portions of 4 mi split  
        630 sec 4 mi portions of 4 mi split  

Levels Records W/KG per Allan and Coggan, 2006    (meth=method; PT=Powertap; CT=Computrainer)
+ date meth Watt
avg (max)
Nm
avg (max)
Cad
avg (max)
fx wgt p/w kg Level Goal (wgt: 119)
Max Standing

+

02/17/09 PT 803       157.6

11.23

 NA

Pinellas Trail chasing toy radio controlled car

 

01/24/03 CT 875       202.4

9.53

 NA

Madeira Beach garage
Max Seated

+

05/25/10 PT 847       -

-

 NA

chasing Steve Jinks attack on Tuesday Poker Ride, Pine Island easy 88 hill
5 sec

+

07/05/12 PT 756
(797)
39.1
(44.62)
118
(124)
26.89 168.8

9.87

Cat 5 Woman

chasing Steve Jinks (again) attack bottom of Hardcore Hill, Thursday Night BIGV during stellar Bianchi 1st power meter use
30 sec

+

06/23/09 PT 543       168.4

7.11

NA

Wisner Intervals
1 min

+

03/02/09 PT 409       164 5.50 < Untrained Clearwater Bridge South, was 430 at 54s quit at marker ladder
5 min

+

10/30/09 PT 285       155.0 4.05 mid Cat4 Kain (at .47 mile including push to start, no drop below 300 till 3:18 at .3 mile)
10 min

+

09/03/09 PT 262       153.8 3.77

 NA

Heritage Trail pacing 20 yards behind arrow bar guy who kept looking back
30 min

+

02/26/09 PT 238       164.0 3.20

 NA

Fort De Soto Park after failed 300+ 10 min due hip/knee/ham
60 min (1-hour)

 +

06/06/09 PT 210       165.6 2.80 mid Cat5 Hump try 20 mph @ 200 watts (result: 18.7 @ 204 but 19.3 mph @ 208 6/13/09)

 

01/10/09 PT 225       163.6 3.03 mid Cat4 Fort De Soto (course over 50 min) comfortable
120 min

+

06/06/09 PT 203       165.6 2.59

 NA

Hump turn at finish back out almost to Mt. Eve
Cadence Max

+

  PT            

 NA

 
Cadence Interval

+

               

 NA

 
    PT                



 

------------------- ARCHIVED GOAL PERFORMANCE HISTORIES -------------------

  date meth Watt
avg (max)
Nm
avg (max)
Cad
avg (max)
fx wgt p/w kg Level Goal (wgt: 121)
Max Standing

 

02/17/09 PT 803       157.6

11.23

 NA

Pinellas Trail chasing toy radio controlled car

 

08/12/08 PT 829       202.2

9.04

 NA

Clearwater Bridge South

 

01/24/03 CT 875       202.4

9.53

 NA

Madeira Beach garage
Max Seated

 

05/25/10 PT 847       -

-

 NA

chasing Steve Jinks attack on Tuesday Poker Ride, Pine Island easy 88 hill

 

04/16/09 PT 729       160

10.04

 NA

Bank Street w/ Cranky after Thursday Trailside Ride, prior Bianchi pulls home

 

02/01/09 PT 648       165.8

8.62

 NA

Gulf Boulevard chasing recumbent
5 sec

 

05/25/09 PT 752       -

-

< Untrained

chasing Steve Jinks attack on Tuesday Poker Ride, Pine Island easy 88 hill

 

04/16/09 PT 714       160

9.84

< Untrained

Bank Street w/ Cranky after Thursday Trailside Ride, prior Bianchi pulls home

 

01/18/09 PT 658       161.0

9.01

< Untrained

Fort De Soto Park
30 sec

 

06/23/09 PT 543       168.4

7.11

NA

Wisner Intervals

 

02/22/09 PT 518       161.4

7.08

NA

 

 

02/01/09 PT 502       165.8

6.68

NA

 

 

01/18/09 PT 487       161.0 6.67

 NA

 
1 min

 

03/02/09 PT 409       164 5.50 < Untrained Clearwater Bridge South, was 430 at 54s quit at marker ladder

 

02/01/09 PT 393       165.8 5.23 < Untrained  

 

03/04/08 PT 390       196.4 4.38 < Untrained  
5 min

 

10/30/09 PT 285       155.0 4.05 mid Cat4 Kain (at .47 mile including push to start, no drop below 300 till 3:18 at .3 mile)

 

09/03/09 PT 281       153.4 4.04 mid Cat4 Heritage Trail pacing 20 yards behind aero-bar guy who kept looking back

 

03/04/09 PT 276       163.6 3.71 mid Cat4 Fort De Soto Park after Mary bailed on a 200+ 8 min

 

01/18/09 PT 274       161.0 3.75 mid Cat4  
10 min

 

09/03/09 PT 262       153.8 3.77

 NA

Heritage Trail pacing 20 yards behind aero-bar guy who kept looking back

 

02/01/09 PT 262       165.8 3.48

 NA

 

 

03/02/08 PT 235       198.4 2.61

 NA

 
30 min

 

02/26/09 PT 238       164.0 3.20

 NA

Fort De Soto Park after failed 300+ 10 min due hip/knee/ham

 

02/12/09 PT 234       162.0 3.18

 NA

 

 

02/09/09 PT 232       163.4 3.13

 NA

 

 

01/10/09 PT 227       163.6 3.06

 NA

 
60 min (1-hour)

 

06/06/09 PT 210       165.6 2.80 mid Cat5 Hump try 20 mph @ 200 watts (result: 18.7 @ 204 but 19.3 mph @ 208 6/13/09)

 

05/09/09 PT 207       163.2 2.80 mid Cat5 During Hump 200 watt ITT attempt (196 actual) with Mary, Ryan

 

02/12/09 PT 200       162.0 2.76 mid Cat5 repeated same 05/02/09 during 2-hour 192 record at 163.2 lbs.

 

01/10/09 PT 196       163.6 2.64 mid Cat5  
120 min

 

06/06/09 PT 203       165.6 2.59

 NA

Hump turn at finish back out almost to Mt. Eve

 

05/02/09 PT 192       163.2 2.59

 NA

Hump past finish turn at lot on left back out past S turn

 

04/04/09 PT 189       162.8 2.56

 NA

Hump past finish line down Maple Ave. turn around

 

02/14/09 PT 161       160.0 2.22

 NA

Pinellas Trail, also 180 for 1-hr, 176 for 1:37

 

01/12/09 PT 156       161.2 2.13

 NA

 
Cadence Max
Cadence Interval
 

10/30/11: Move tracking to t @ τ/rpm plus fx (functional multiplier torque to power)

Date, measurement method, goal [ reps, time, power, torque, cadence ], weight, PW, race category, results, location

 

Date meth goal wght P/W

Cat

result location

 

10/30/2011 PT 3 x 2 min @ 230w
(establish τ/cad rpm for this )
154.8 3.28

 NA

30m  139w warmup

1) 2m @ 235w 7.60T 85cad 30.92 fx
2) 2m @ 239w 7.42T 87cad 32.21 fx
3) 2m @ 239w 7.28T 81cad 32.83 fx

4m25s cool down < 95 HR

52:21 tot time

SGL basement eMotion rollers

 

Personal
Best

fx      

 

   

 

06/27/10        

 

   

 

         

 

   
Hold

+

  PT      

 NA

 
Cadence Interval

+

         

 NA

 
    PT          


 

Personal
Best

fx Watts Torque Cadence

Time

Speed
mph
HR Situation

 

06/27/10 52.82 618 11.7 125

momentary

38.9 97 Lycean downhill burst; two contiguous momentary readings

 

  52.38 681 13 125

momentary

38.9 97 best was actually the second moment

 


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)





 

 

 

 

 

 


 

 

 

 

 

 

 

 

 

 

 

 

this page last updated: 02/01/2015 10:39:14 PM
 

 

 

A KEYTAP Publication