Thursday, July 28, 2011

BCTT 2011 - Lake Cowichan planning

Out and back 40km course. 10km up, 20km rolling (about same climbing as first 10km), 10km descending.

Dist elapsed Goal Average Speed Power
km m kmh   FTP
10 17 35     108% - Mostly uphill slog
20 32 38     100% - Rolling slightly less uphill than 10km back
30 49 37     105% - Rolling slightly more uphill than 10km out
40 62 39      90% - Mostly descending

That's the plan... 10km in 17m average speed 35kmh, 20km in 32m, 38 kmh average, etc.

Takes into account the relative amounts of climbing or descending. So push hard from 0-10, a little easier for 10-20, hard again for 20-30, and fly down the last 30-40 which is mostly downhill.

Because it is rolling for the middle 20km (10-30) think in terms of matches. There are about 8-10 hard climbs and similar number of easy climbs. So lots of anaerobic contribution. 

Go 105% up a hills until you have crested and regained target speed, 100% where it is nominally flat and 95% for downhills. 

Depending on the length of the hill, you may try for slightly higher power (shorter) or lower power (longer). But to optimize power to CdA increase power at low speeds, decrease to recover at high speeds. Always keeping power high until back to high speed, remember don't lower power at crest of hill, push past and get speed back up. 

Most people reduce power at the crest as their brain, lungs and legs are telling them to stop and since they have finished the hill it seems like that would be OK. Its NOT!

62 minutes or less should podium in Master C (well it depends on who shows up... OlafS. should be under 59). 

My time in 2007 on the same course, but 49km (started and ended differently and went farther out) was 1:15:26, average speed 39.3. So 62 with an average speed of about 39.5 should be doable. If I recall it rained that day and slowed us down considerably on the final 10km descent.