American Road Cycling: PSL : Hump Master Class

BOB: PERSONAL BESTS

this page last updated: 02/01/2015 10:39:14 PM

Simplified Chart: watts to mph conversions rule of thumb

INTERIM PROACTIVE GOAL

start date: 07/11/09

Description
Wgt - Start / Current Function - Start / Current

Group ride < 150 lb w/ 90% functional left leg by 09/01/09 162.8 / 162.8 35%

PERSONAL BESTS

date type watts goal time distance course

02/21/09 Standard Intervals 400+ 15 x 40 sec
3 min rec 9 ok, 3 more -3 to 5w, back iffy quit, nxt day ok Suncoast Trail

02/01/09 15 x 1 min 300+ Suncoast Trail

01/10/09 Pace 225 test PT func 57 min 16 mile Fort De Soto

Split Fusion Intervals 16 x 40 sec 630 sec 4 mi portions of 4 mi split

630 sec 4 mi portions of 4 mi split

Levels Records W/KG per Allan and Coggan, 2006 (meth=method; PT=Powertap; CT=Computrainer)
+	date	meth	Watt avg (max)	Nm avg (max)	Cad avg (max)	fx	wgt	p/w kg	Level	Goal (wgt: 119)
Max Standing
+	02/17/09	PT	803				157.6	11.23	NA	Pinellas Trail chasing toy radio controlled car
	01/24/03	CT	875				202.4	9.53	NA	Madeira Beach garage
Max Seated
+	05/25/10	PT	847				-	-	NA	chasing Steve Jinks attack on Tuesday Poker Ride, Pine Island easy 88 hill
5 sec
+	07/05/12	PT	756 (797)	39.1 (44.62)	118 (124)	26.89	168.8	9.87	Cat 5 Woman	chasing Steve Jinks (again) attack bottom of Hardcore Hill, Thursday Night BIGV during stellar Bianchi 1st power meter use
30 sec
+	06/23/09	PT	543				168.4	7.11	NA	Wisner Intervals
1 min
+	03/02/09	PT	409				164	5.50	< Untrained	Clearwater Bridge South, was 430 at 54s quit at marker ladder
5 min
+	10/30/09	PT	285				155.0	4.05	mid Cat4	Kain (at .47 mile including push to start, no drop below 300 till 3:18 at .3 mile)
10 min
+	09/03/09	PT	262				153.8	3.77	NA	Heritage Trail pacing 20 yards behind arrow bar guy who kept looking back
30 min
+	02/26/09	PT	238				164.0	3.20	NA	Fort De Soto Park after failed 300+ 10 min due hip/knee/ham
60 min (1-hour)
+	06/06/09	PT	210				165.6	2.80	mid Cat5	Hump try 20 mph @ 200 watts (result: 18.7 @ 204 but 19.3 mph @ 208 6/13/09)
	01/10/09	PT	225				163.6	3.03	mid Cat4	Fort De Soto (course over 50 min) comfortable
120 min
+	06/06/09	PT	203				165.6	2.59	NA	Hump turn at finish back out almost to Mt. Eve
Cadence Max
+		PT							NA
Cadence Interval
+									NA
		PT


------------------- ARCHIVED GOAL PERFORMANCE HISTORIES -------------------
	date	meth	Watt avg (max)	Nm avg (max)	Cad avg (max)	fx	wgt	p/w kg	Level	Goal (wgt: 121)
Max Standing
	02/17/09	PT	803				157.6	11.23	NA	Pinellas Trail chasing toy radio controlled car
	08/12/08	PT	829				202.2	9.04	NA	Clearwater Bridge South
	01/24/03	CT	875				202.4	9.53	NA	Madeira Beach garage
Max Seated
	05/25/10	PT	847				-	-	NA	chasing Steve Jinks attack on Tuesday Poker Ride, Pine Island easy 88 hill
	04/16/09	PT	729				160	10.04	NA	Bank Street w/ Cranky after Thursday Trailside Ride, prior Bianchi pulls home
	02/01/09	PT	648				165.8	8.62	NA	Gulf Boulevard chasing recumbent
5 sec
	05/25/09	PT	752				-	-	< Untrained	chasing Steve Jinks attack on Tuesday Poker Ride, Pine Island easy 88 hill
	04/16/09	PT	714				160	9.84	< Untrained	Bank Street w/ Cranky after Thursday Trailside Ride, prior Bianchi pulls home
	01/18/09	PT	658				161.0	9.01	< Untrained	Fort De Soto Park
30 sec
	06/23/09	PT	543				168.4	7.11	NA	Wisner Intervals
	02/22/09	PT	518				161.4	7.08	NA
	02/01/09	PT	502				165.8	6.68	NA
	01/18/09	PT	487				161.0	6.67	NA
1 min
	03/02/09	PT	409				164	5.50	< Untrained	Clearwater Bridge South, was 430 at 54s quit at marker ladder
	02/01/09	PT	393				165.8	5.23	< Untrained
	03/04/08	PT	390				196.4	4.38	< Untrained
5 min
	10/30/09	PT	285				155.0	4.05	mid Cat4	Kain (at .47 mile including push to start, no drop below 300 till 3:18 at .3 mile)
	09/03/09	PT	281				153.4	4.04	mid Cat4	Heritage Trail pacing 20 yards behind aero-bar guy who kept looking back
	03/04/09	PT	276				163.6	3.71	mid Cat4	Fort De Soto Park after Mary bailed on a 200+ 8 min
	01/18/09	PT	274				161.0	3.75	mid Cat4
10 min
	09/03/09	PT	262				153.8	3.77	NA	Heritage Trail pacing 20 yards behind aero-bar guy who kept looking back
	02/01/09	PT	262				165.8	3.48	NA
	03/02/08	PT	235				198.4	2.61	NA
30 min
	02/26/09	PT	238				164.0	3.20	NA	Fort De Soto Park after failed 300+ 10 min due hip/knee/ham
	02/12/09	PT	234				162.0	3.18	NA
	02/09/09	PT	232				163.4	3.13	NA
	01/10/09	PT	227				163.6	3.06	NA
60 min (1-hour)
	06/06/09	PT	210				165.6	2.80	mid Cat5	Hump try 20 mph @ 200 watts (result: 18.7 @ 204 but 19.3 mph @ 208 6/13/09)
	05/09/09	PT	207				163.2	2.80	mid Cat5	During Hump 200 watt ITT attempt (196 actual) with Mary, Ryan
	02/12/09	PT	200				162.0	2.76	mid Cat5	repeated same 05/02/09 during 2-hour 192 record at 163.2 lbs.
	01/10/09	PT	196				163.6	2.64	mid Cat5
120 min
	06/06/09	PT	203				165.6	2.59	NA	Hump turn at finish back out almost to Mt. Eve
	05/02/09	PT	192				163.2	2.59	NA	Hump past finish turn at lot on left back out past S turn
	04/04/09	PT	189				162.8	2.56	NA	Hump past finish line down Maple Ave. turn around
	02/14/09	PT	161				160.0	2.22	NA	Pinellas Trail, also 180 for 1-hr, 176 for 1:37
	01/12/09	PT	156				161.2	2.13	NA
Cadence Max
Cadence Interval

10/30/11: Move tracking to t @ τ/rpm plus fx (functional multiplier torque to power)

Date, measurement method, goal [ reps, time, power, torque, cadence ], weight, PW, race category, results, location

	Date	meth	goal	wght	P/W	Cat	result	location
	10/30/2011	PT	3 x 2 min @ 230w (establish τ/cad rpm for this )	154.8	3.28	NA	30m 139w warmup 1) 2m @ 235w 7.60T 85cad 30.92 fx 2) 2m @ 239w 7.42T 87cad 32.21 fx 3) 2m @ 239w 7.28T 81cad 32.83 fx 4m25s cool down < 95 HR 52:21 tot time	SGL basement eMotion rollers
	Personal Best	fx
	06/27/10

Hold
+		PT				NA
Cadence Interval
+						NA
		PT

Personal Best	fx	Watts	Torque	Cadence	Time	Speed mph	HR	Situation
06/27/10	52.82	618	11.7	125	momentary	38.9	97	Lycean downhill burst; two contiguous momentary readings
	52.38	681	13	125	momentary	38.9	97	best was actually the second moment

745.7 watts = 1 horse power

?? The formula to calculate the power in watts from torque is Power = Rpm * Torque (in Nm) / 9.545 (per Google Search 05/05/08 "watts from torque"; as yet unconfirmed)

this page last updated: 02/01/2015 10:39:14 PM