Power Data from the 100 Mile Fling

I thought I would post the Power Tap data from my 2nd place at the Fling and try and get my head around what extra I need to do for next year to pull all the time back on Big Dennis.

Entire workout (200 watts):    

Duration: 7:49:17 (7:49:17)

Work: 5521 kJ

TSS: 361 (intensity factor 0.679)

Norm Power: 231

VI: 1.18

Distance: 162.825 km

Min Max Avg

Power: 0 791 200 watts

Cadence: 30 229 75 rpm

Speed: 0 58.3 20.8 kph

Peak 1min (433 watts):

Peak 5min (309 watts):

Peak 20min (270 watts):

Duration: 20:01

Work: 324 kJ

TSS: 26.7 (intensity factor 0.896)

Norm Power: 304

Peak 60min (235 watts):

Duration: 1:00:01

Work: 846 kJ

TSS: 68.9 (intensity factor 0.83)

Norm Power: 282

 

Looking at the power needed to be sustained over the duration of the event it is clear that nearly 2.8watts/kg is not enough. I am a little heavy at the moment having come off of a campaign of time trialing so some gains could be made there for sure. Looking at some data from Jeremiah Bishop from the states who won the Mohican 100 he averaged around 25 watts more and sustained 3.25 watts/kg ahead of a good class American pro field. What this does mean is that Big Dennis would be right up there and could win these big enduro events in the states with the sort of form he had this year at the Fling. Looking at the power chart shows good pacing through the event and I was able to sustain around 260 – 310 watts on all of the climbs without any issues for the whole duration of the event. My feeding and hydration were spot on with 7 x 700ml bottles of TORQ and a Gel each hour along with 4 slices of Vegemite bread for the sodium spread out over the ride. I also had a can of red bull for the final 60 minutes.

Power Graph from training peaks of 100 mile Fling

Well then what to do?? My best race weight is around 67kg’s so I am 4 kg’s over that at the moment and this has a big impact on performance, especially in a MTB event. My 60 minute power FTP is around 345 watts at the moment and I should be able to lift my percentage sustained to at least 70% IF 0.70 instead of 67% IF 0.67 which I held for the fling. This along with my reduction in weight should see a fair few minutes come off my time next year, lets wait and see.

Fenz