Testing, Testing

As we approach three weeks till the Utah State Time Trial my training plan has gotten very focused on race specific efforts both in power and duration. Yesterday was scheduled as a testing day. To get a handle on where my power was along with bike setup in “real world” conditions I decided to head out to the local Time Trial series in Saltaire. The course is a dead flat 6.75mi out and back on an access road next to I-80 that sees little or no traffic.

The wind was fairly light at 5-7mph out of the east, so I decided to push the pace some on the way out (into the wind) and take it “easier” on the way back. I was hoping to average around 250-260 watts and close to 25mph. But truthfully, I had no idea what kind of speed I'd be able to maintain, that's why I was testing!

I started out way too hard averaging 360 watts for the first minute and then settled down averaging 256 watts from there till the turn around. This gave me an average power of 267 watts for the first half with and average speed of 23.2mph. On the way back I averaged 247 watts and 25.8mph. Over all I averaged 258 watts and 24.44mph, fairly close to what I was hoping to do.

So what did I learn from this testing?-

1- I have a fairly good idea of where my power is both in Park City at 6800ft and Salt Lake at 4200ft. Depending on where the Time Trial is, the course still hasn't been announced, I'll be able to adjust my power accordingly.

2- My aero setup seems to be pretty good, but could use some further refinement. I'll be dropping my aerobars one more spacer and check to see how that effects my breathing and power.

3- I'm not quite there yet. If I want to be able to go sub 60min in a 40k TT, I need to go 24.8mph for an hour. Even with a better aero-position, better pavement, no wind and a perfect taper I'm not quite there yet.

So I work. 3 weeks to go, 12 workouts to finish and then I race!

Train Hard and Smart,

Pat

Comments

[Todd]

Sounds like you and I are doing similar things with our aerobar position. I started with my adjustable stem slammed as low as it could go. Over the course of the past few months I've been raising it just a bit here and there. From the slammed down position to where I'm at today which is about 2cm higher, I've managed to get back 15 watts of power and to be faster on my test course. But like any good TT'er, I'm always searching for that right balance of power, being aero and staying fast.

[Pat Morton]

Hey Todd,
It's funny how all the puzzle pieces fit together. My old aero position was just fine for long course Triathlon but leaves something to be desired for 10k to 40k Time Trialing. I wanted to do some testing at the velodrome when I was in Seattle a few weeks back, but the stomach flu put an end to that. That's what makes this testing so important. If I can make some changes that improve my aero-profile with out effecting my power I may be able to eek out that last .5mph.
Train Hard and Smart,
Pat