05.17.2010 — Busting out and killing it

Type: Pseudo Time Trial
Distance: 21.0 miles
Time: 57:24
TSS: 98.9
Average Watts: 211 watts
Normative Power: 229 watts
Average Heart Rate: 160 bpm
Total Work: 728 kJ

Average Speed: 21.95 mph

I went out and really tried to crush this ride. I had a headwind on the way out, so I was a little slower than the time trial I did three weeks ago. Given the conditions and the week I took off, this was a fantastic ride. There were stretches on the flats that I was holding 27-28 mph. I had a max of 990 watts, which is lower than the 1,150 watts I held on Saturday during the sprint to the finish line. I did hold 309 watts for one minute, but even better I held 264 watts for two minutes. The five minute average for this ride was 243 watts. I need to be able to raise that to about 300 watts.

My ride up the mountain last Thursday produced about the same power levels through the first minute. I was able to hold 286 watts for two minutes and 277 watts for five minutes. This is much higher than my output today and more in line with what I would like to be able to do consistently. If you want to be faster in a race, then your training rides need to be faster. Makes sense. I did average 23.5 mph on the way back to the house. Here is how it played out, mile by mile:

Man I wish I could find a flat 13 mile course for an out and back to see how fast I really am. There were sections on the ride Saturday when I was pulling that I was up at 25-27 mph on the flats. I would love to find a flat time trial sometime soon. Anyone know of one here locally?

About the Author

I have been participating in running and triathlons for 10 years and love the feeling that training provides. You may not agree with me, but you know you just can't look away...