Fatigue Profiling - from Allan / Coggan V2

Was revisiting Hunter Allens Fatigue Profile page:

•  http://www.peakscoachinggroup.com/ASPX/FP/FP.aspx

I previously blogged about it here:

•  http://tt-training.blogspot.com/2010/05/fatigue-profiling-from-allan-coggan-v2.html

And there is another writeup at PezCycling:

• http://www.pezcyclingnews.com/?pg=fullstory&id=9001

Tells me a couple of things...

• my L7-Neuromuscular absolute numbers still suck but are a bit higher than last year
• but my endurance at that level is very good, what I can do I can do for a long time 
• which means I'm not "explosive"
• L6-Anaerobic Capacity is similar
• By the time we get to L5-VO2Max the numbers start to look relatively higher and still with good endurance

So if want out sprint anyone I have to go early so that the sprint drags out to 1-2 minutes minimum. So that most other Cat 4's are running out. 

Comparing my numbers to the PezCycling example:

• Much higher L7-Neuromuscular
• Slightly higher L6 Anaerobic Capacity
• Lower L5-VO2Max
• Slightly lower L4-Lactate Threshold

This guy will beat me in a one up sprint up to one minute. But as long as I can stay on his wheel for that minute I should be able to get past him at two minutes.

Alternately if I can jump from behind and get a gap he cannot close in less than about one minute I stand a good chance of staying in front of him. Typically this means going from about 600m (3 laps on the track.)

Aldergrove by the numbers (never let a time trialist get off the front with less than 15km to go!)

Jumped at the top of the small hill (entrance to parking lot) with 2.5 laps to go. Got 300m gap by the time I hit Zero ave, never saw the pack again :-)

They finished about 2-3 minutes after I did. The A's helped a bit by coming past the C's just after I got off and that probably helped confuse and confound them. I kept thinking I was about to get caught, sit up, and then it's a bunch of A's. First the break. The the main group. I actually had to play cat and mouse with their main group for most of a lap, pass them on the downhill ("neutral, single C break coming through") and then getting caught on the small hill, then pass them again, then get passed on the 272nd climb... Didn't take any advantage drafting wise but certainly they where a nice carrot to pace myself from.

My average speed wasn't that high actually, 34.6. Which was very close to the overall average for the C's to where I jumped. But in fact they had dropped down to about 33 for the preceding two laps. I was watching the average speed. We peaked at about 35.2kph at the end of lap 3, but then the overall average started falling. So I figured the main riders where starting to slow down. With 3 to go slowly started moving to the front, getting there at the bottom of the small climb. Got to the top of that about 4th or 5th wheel back, jumped and didn't look back until Zero.