Well, plugged in the training profile of 10 minutes alternating 300W for 20 seconds and 430W for 10 seconds (iMagic profile woul deither do 420 or 430) and a 10 minute warmup at 220W to get the legs spinning. This is when the power profile went to pot as the iMagic is susceptable to tyre and wheel dynamics a bit as per my previous testing, otherwise, if you get the speed right it's quite accurate. Anyhow I did not get the speed right and a 10 minute session that should average out at around 343W ended up at 356W with the rest periods at sub 300W and the peaks at around 465W, hmmm, no wonder my legs felt it. My HR average at the end 2 minutes was around 160bpm so it seemed about right in terms of average HR but not on my legs (or maybe right and not what I'm used to).
Saturday, 5 January 2008
Simon Jones vs iMagic
Well, plugged in the training profile of 10 minutes alternating 300W for 20 seconds and 430W for 10 seconds (iMagic profile woul deither do 420 or 430) and a 10 minute warmup at 220W to get the legs spinning. This is when the power profile went to pot as the iMagic is susceptable to tyre and wheel dynamics a bit as per my previous testing, otherwise, if you get the speed right it's quite accurate. Anyhow I did not get the speed right and a 10 minute session that should average out at around 343W ended up at 356W with the rest periods at sub 300W and the peaks at around 465W, hmmm, no wonder my legs felt it. My HR average at the end 2 minutes was around 160bpm so it seemed about right in terms of average HR but not on my legs (or maybe right and not what I'm used to).
Winter training the wrong way
Well, the Christmas period was one of excess and I tried to get in a fair bit of riding while the weather was not too bad. My training plan went to pot as the TSS for the rides pushed me into the over training zone, but it felt good to be out on the bike and knowing it would be a while before I was out again I did not care too much. The weekly hours went to 8:47 and the distance was somewhere over 150 miles (speed sensor stopped working on one ride), TSS of 496 and came down with a cold as a result. That was on the back of the week on week increase being too much too soon, but I'm feeling a lot better now after 6 days off the bike.
Looking back over the last year and a bit and how my profile has changed I'm starting to ralise how much of a delayed training effect some things have. My 5 minute power has been distorted by the 5 minute sprint to the station and back with the default training mode on the iMagic being a steady pace pushing my FT power up. The 1 minute and 10s powers have been lagging and only picking up more recently.
This weeks Cycling Weekly had my power profile in and comment by Simon Jones, which I read with great interest. The training session indicated to me was a 10 minute 300W for 20 seconds and then 425W for 10 seconds alternating power. I'll give this a try today for a single 10 minute block and see how it turns out. This is quite an interesting p
rofile to try out as I had tried something a little similar early Dec (9th) but spaced out differently (5second sprint, 55sec recovery) which was more intended for leg strength (as my HR avg was 125bpm, max 135bpm) rather than anything else and had not thought about it from the perspective and profile, which Simon sugested. Will give it a try and post the results but it already has me thinking about getting a coach to optimise my time.
rofile to try out as I had tried something a little similar early Dec (9th) but spaced out differently (5second sprint, 55sec recovery) which was more intended for leg strength (as my HR avg was 125bpm, max 135bpm) rather than anything else and had not thought about it from the perspective and profile, which Simon sugested. Will give it a try and post the results but it already has me thinking about getting a coach to optimise my time.
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