Wednesday, August 22, 2007

Another Race Analysis

Above is a graph of one of my athlete's Mt Lemmon Hill Climb from last Sunday. It is the same athlete described below. She once again won her age group despite less than stellar fitness. The graph confirms what we saw the previous week and lends support to our proposed direction over the next few weeks as she rebuilds lost fitness. You can read the comments on the graph for the details.


At August 22, 2007 11:38 PM , Blogger Mike Hardy said...

Joel - I love these sample race analyses

What I'm curious about is where you get those PwHR PaHR numbers

I just upgraded my WKO+ to the latest version thinking that would do it, but no dice!

At August 23, 2007 11:10 AM , Blogger Dessa said...

I've noticed 2 different things about your WKO+.
First it shows PW:HR & PA:HR numbers.
What are those? I have latest WKO+ and it doesn't show it. Maybe it is just in trainer's version?

Also, you have elevation gain numbers, which I think are very usefull. Which powermeter gives you the elevation?

See my WKO+ screenshot at tthe bottom of
Crystal pre-ride

At August 24, 2007 12:33 PM , Anonymous Anonymous said...

In the CyklingPeaks Ranges Window you have 2 additional lines:

How do you create these ranges in Cyklingpeaks?



At August 28, 2007 6:37 AM , Blogger Joe Friel said...

Mike and Peter--Here's how to turn this feature on. Close Cycling Peaks/WKO+. Right click on the software icon and select "properties." In the field named "Target", after the last quote mark, hit the space bar _once_ and then enter /pwp. Close properties. Open Cycling Peaks/WKO+. You should now have that feature on the graph page. If you don't then your version of the software is too old and you need to upgrade.

At August 28, 2007 5:44 PM , Blogger Mike Hardy said...

Joel, thank you very much, that /pwp trick works

This of course begs the question, what other hidden gems are buried in this program? :-)

I tried a 'PeaksWKO /?' to see if it had command-line help, but the /pwp wasn't documented, and nothing else was either. No more Easter eggs for me ;-)

Thanks very much

At August 29, 2007 12:40 PM , Blogger Joe Friel said...

dessa--See comments below on how to get Pw:HR and Pa:HR data in WKO+.

Elevation is a feature of the Ergomo power meter.

At September 5, 2007 1:37 PM , Anonymous Frank Holt said...

These "new" metrics are interesting. I must look into them.
The two races present quite an interesting multi-variable comparison. First of all it would appear her FTP is set too high for current fitness. The 40 k TT should reflect an IF closer to 1.
Why did she start the Lemmon climb around 190 watts (for 2 or 3 minutes) then jump to over 200? I believe that really cost in the long term. Lemmon is at higher altitude to start than the 40 k (if I've figured out the who and where correctly) and of course climbs nearly 3000 feet. The only benefit of altitude is aerodynamic, and that's not much of a factor on a hill climb! The altitude does hurt aerobically and thermally. Thermal aspects were compounded by a hotter day and less cooling due to lower speed.
That was a nice surge at the end of the climb so she apparently did some recovery after the hard start. Good luck getting her back to (and beyond?) the 210 watt FTP.
Frank Holt

At September 30, 2007 5:47 AM , Blogger Steve Neal said...


Do you feel you could use this metric in studying longer aerobic intervals?

Such as a 3 x 20 min ON / 5 min OFF workout.

If you saw more than 5% for the intervals could you then drop the wattage for the next interval set and try to get there PwHr below 5%???

Is there a way for us to post pics here I could use a screen shot to explain however I think you will understand what I mean.

At September 30, 2007 6:03 PM , Blogger Joe Friel said...

Steve--Yes, this certainly could be used for aerobic intervals. I do that all the time. Exactly as you suggest. Rather than reducing the wattage if out of range I shorten the duration making it only slightly longer than when the decoupling started. If it started immediately then I would reduce the power. I don't know of any way for you to post pics to my blog. Sorry.


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