Half Hour of Power

[Sylv]

Once you can do this you'll be up for a podium Paul

http://uk.youtube.com/watch?v=cqBrmOf-UDc

[Marek]

Could not really see what the difference between that and normal swimming is with the exception that he seems to be keeping his feet lower and this therefore lowers the middle of his body in the water. Otherwise just a standard stroke with good rotation through the body, nice stroke.

Cheers

Marek.....

[Paul H]

The latest figures are:

Date------ - Av W Cad - Av HR Pwr/HR Pwr/Wgt
17-Dec-08- - 317w-- 89-- 169-- 1.88-- 4.40--

The Heart Rate is a little higher than expected as I went off a bit hard and cooked myself a little bit and averaged 330w for the first 5mins dropping to 324w after 10mins. Im suffering from shin splints at the moment so raised my cadence so as not irritate them and averged 94rpm the first 10 mins dropping to 90 after 20 mins. After 20mins, I was struggling with the wattage and could only maintain just over 300w so dropped a cog and did the last 10 mins at 83rpm which feels more comfortable to me and averaged 317w.

Anybody else gonna say watt they are up to?

[Sylv]

Paul at 170bpm I am doing exactly 4.40w/kg also @ 101rpm although only for 10 min as this was part of the session which was ramp from 130bpm to 170 every 10". But I had ridden 2+ (easy) hours in the day before that. I am exactly 60kg now. I am still getting used to the turbo and not wiggling about too much on it which I feel decreases the power with the efficiency.

I've got different sessions planned incl. 3" max efforts but I don't think I'll get a chance to do a 30" test before my xmas break next week.

See ya on the clubrun

[neilb]

Hi Paul

Carl F is right, Crystal Palace Triahletes have a good tri coach (GB age group qualified triathlete; Level 3 tri coach and BTF London regional coach) and he coaches on Tues and Thurs with the club but also privately.

If you PM me I can let you have his number and more details

Cheers

Neil

[Paul H]

Thanks,

I have taken up Mrs Snoop's kind offer of some lessons.

Cheers

Paul

[Paul H]

An update

Date------ - Av W Cad - Av HR Pwr/HR Pwr/Wgt
23-Oct-08- - 286w-- 85-- 163-- 1.75-- 3.97--
30-Oct-08- - 296w-- 82-- 164-- 1.80-- 4.11--
06-Nov-08-- 301w-- 84-- 166-- 1.81-- 4.18--
13-Nov-08-- 325?? 90-- 170-- Forgot to zero PowerTap after battery change
16-Nov-08-- 302w-- 86-- 167-- 1.81-- 4.19--
19-Nov-08-- 310w-- 86-- 166-- 1.87-- 4.30--
25-Nov-08-- 314w-- 91-- 166-- 1.89-- 4.36--
09-Dec-08-- 311w-- 87-- 163-- 1.91-- 4.32--
17-Dec-08-- 317w-- 89-- 169-- 1.88-- 4.40
23-Dec-08-- 323w-- 90-- 168-- 1.92-- 4.49
29-Dec-08-- 316w-- 84-- 166-- 1.90-- 4.39
06-Jan-09-- 284w-- 84-- 161-- 1.76-- 3.94
12-Jan-09-- 319w-- 90-- 167-- 1.91-- 4.43

The average has varied a lot over the last month which I have put down to xmas, the cold weather and inconsistent training. 23 Dec went well - I think this was because I was well rested for this one and the wife annoyed me just before so I took it out on the turbo.

Compared to previous years up to 12 Jan, my best scores were:

Date------ - Av W Cad - Av HR Pwr/HR Pwr/Wgt
08-Jan-07- - 316w-- 90-- 174-- 1.82-- 4.33--
07-Jan-08- - 309w-- 83-- 167-- 1.85-- 4.23--

[kieran]

[quote] I think this was because I was well rested for this one and the wife annoyed me just before so I took it out on the turbo.

[Marek]

What percentage of your max is the heart rate that you are riding at?

[quote="Paul H"]The average has varied a lot over the last month which I have put down to xmas, the cold weather and inconsistent training.

[Paul H]

fair enough - I was consistently inconsistent over xmas. I mean did some training but not as much as usual.

I dont know what my max HR is now it was 205 in years gone by and I see 190s sometimes these days but dont tend to do max out efforts. My HR averaged 170 exactly at the Worlds Duathlon which lasted just over 2 hours. Dont think I could average that on a turbo but that might be just the boredom factor.

[Sylv]

Only messing. I bet 10 Jan was good too.

[Sylv]

A question though Paul;

Do you have any kind of timetable for the fitness you want to achieve? Is it all aimed towards the duathlon champs in Sept 09? Or starting with road racing season?

I noticed you said you wanted to remain fit all year round. Ok probably not at the same level no-one can really do that.

Those sessions started end of October ie after summer when most are still pretty high in terms of their own fitness and I think the Champs were in August last year so you would still have been pretty fit no? Or did you have a two-month break (can't remember the exact timeline of the training group!).

It seems you've made good progress so far so are you expecting to keep increasing the power likewise until Spring? And if so do you expect to keep it up to that level during the summer? Or increase it even more?

Just trying to figure it out throughout the whole year.

Thanks

[quote]Do you have any kind of timetable for the fitness you want to achieve? Is it all aimed towards the duathlon champs in Sept 09? Or starting with road racing season?

[Paul H]

The latest

Date------ - Av W Cad - Av HR Pwr/HR Pwr/Wgt
23-Oct-08- - 286w-- 85-- 163-- 1.75-- 3.97--
30-Oct-08- - 296w-- 82-- 164-- 1.80-- 4.11--
06-Nov-08-- 301w-- 84-- 166-- 1.81-- 4.18--
13-Nov-08-- 325?? 90-- 170-- Forgot to zero PowerTap after battery change
16-Nov-08-- 302w-- 86-- 167-- 1.81-- 4.19--
19-Nov-08-- 310w-- 86-- 166-- 1.87-- 4.30--
25-Nov-08-- 314w-- 91-- 166-- 1.89-- 4.36--
09-Dec-08-- 311w-- 87-- 163-- 1.91-- 4.32--
17-Dec-08-- 317w-- 89-- 169-- 1.88-- 4.40
23-Dec-08-- 323w-- 90-- 168-- 1.92-- 4.49
29-Dec-08-- 316w-- 84-- 166-- 1.90-- 4.39
06-Jan-09-- 284w-- 84-- 161-- 1.76-- 3.94
12-Jan-09-- 319w-- 90-- 167-- 1.91-- 4.43
19-Jan-09-- 311w-- 88-- 163-- 1.91-- 4.32
27-Jan-09-- 315w-- 89-- 169-- 1.86-- 4.38
05-Feb-09-- 310w-- 89-- 167-- 1.86-- 4.31
10-Feb-09-- 326w-- 96-- 167-- 1.95-- 4.53

Havnt done a lot of training over the last few weeks but always make sure I do this session. The previous 2 weeks, I went off at a pace I could not maintain and partially blew up - I do this sometimes so my body gets used to the feeling and I always make sure I finish the session. Today, I did even splits and 326w equals my PB and managed to do it at a slightly lower HR.

Thought the CR on Saturday went well as I managed to maintain a reasonable intensity, burnt 2143 cals and only consumed 500 cals (1 banana for Breakfast, 1 Banana at Cafe and 1 energy drink) so the old engine must be running quite efficiently at the moment.

Even managed to do a bit of running and I reckon my swim speed has improved by 5% since seeing Mrs Snoop - a long way to go still.