Friday, July 15, 2011

Anmore Tour - new PB!

So the secret does seem to be training load. Sounds obvious but.....

I've concentrated, for the last few months, on long hard rides. Tempo or better for 3-4 hours. Moving my post Xmas CTL from mid 30 to about 85.

Tuesdays WTNC, possible NP-Buster was the first result.

Today I only had two hours free, so went out hard for my Anmore Tour... to see if I could get a PB...

And WOW! First split is the top of the first climb up East Rd, typically 9 minutes, previous PB about 8:30... Today 7:30!

  • East Rd - 7:30 - 8:30
  • Buntzen - 16:05 - 17:00
  • Whitepine - 32:20 - 33:00
  • Belcarra - 42:30 - 43:50
  • Burrard Thermal - 55:02 - 56:16
  • Home - 1:32 - 1:35

The previous PB's for the splits where across multiple rides over 4+ years... so beating all of them in one ride is nice. Its possible to hit a PB in one or two segments just by going harder for that section, but doing it for every split is far harder.

I suspect that the WTNC's are also helping. One thing I noticed today was that on the short climbs (1km, 100-150m) I was able to maintain a higher wattage for longer with a lower perceived effort. Not necessarily something I could maintain for a longer event, e.g. Whistler Gran Fondo at 3.5 - 4 hours. But noticeably better for this distance. And I suspect the reason for the PB's.

WKO's power profile shows the progress as well. Not as definite in the anaerobic range (5s and 1min) but definitely the 5min and 20min just continue to respond to the load and move up. Now nudging into Cat 3 territory. So the question is how much farther can I push those ranges in the next 6-7 weeks before the Whistler Gran Fondo.