Fenner’s Total Performance Training Blog

Knowledge is Power

Archive for January, 2009

PMC Chart overview where did all the form go???

Posted by fenner on January 29, 2009

Well it was a rather interesting and quite disappointing xmas period with regards to racing and general performance. After analysing the data some interesting things have become apparent and may explain what has been happening.

The numbers say it all

The numbers say it all

The PMC Chart shows clearly the general trend leading up to xmas when I was looking to bring on the first peak of the year. VO2 sessions had been commenced and a new 20 minute record power had been achieved on Bury Mountain of 370 watts (weight 69kg) I was stoked and it all seamed to be coming together well. Then work and family commitments reduced training volume substantially and this in turn accelerated the peak with the big TSB rebound. CTL dropped by over 15 points and therefore fitness was lost. This combination lead to great freshness and new 5 minute max powers 420 watts but the form was ebbing away.

Overall life gets in the way and lessons have been learned. Now the focus is on a SST and volume phase to lift CTL up to 130 points before the Terra Australis and the Nat 24’s

See you all on the road

Fenz

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The all New S-Works Epic

Posted by fenner on January 15, 2009

The 9.8kg Rocket Ship

The 9.8kg Rocket Ship

Well here it is the all new 2009 S-Works Epic. It really is the best bike I have ever ridden. I loved the old Epic and I raced one since 2003/4 season they rocked, but, this new rig is simply better all round. To start with at 9.8kg’s it is a very light full suss rig, this is really highlighted on the climbs. With the brains locked out full front and rear there is no bob and no loss of power. With the super oversized 1 1/2 headset and oversized bottom bracketthe bike feels so stiff out the saddle that I have to pinch myself to remember I am not on my S-Works Tarmac SL. It is sooooooooooooooooo stiff and fast I have been riding round with a silly grin on my face since I picked it up. I would also point out that for several years I have been running Stans ZTR Olympic rims and 240 hubs a classic combo, however, the new and slightly lighter on the scales Rovals are stiffer and quicker to spin up for sure.

On the way down the new suss design eats up the trail very smoothly indeed. Again it is smoother and travels through its whole range of travel better than the older Epic. The stearing is very pricise and it just allows me to ride through stuff I couldn’t before.

If you get the chance to test run one of the new Epics jump at the chance, if you have your name down for one you are in for some seriously fast fun.

Cheers and see you on the trails

Fenz

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Always learning (A poor weekend at the National Champs)

Posted by fenner on January 13, 2009

Well 4 weeks ago I was flying along and everything was looking hunky dory. Mt 20 minute power was up to 360+ watts and my weight was down to under 70kg. Everything was on target and with the xmas holidays I was very hopeful of a good showing at the National TT and Road Champs. Coming from England I have done a fair few TT’s and with the purchase of the new Specialized Transition I was looking at doing a ride.

New TT rig with aggro position

New TT rig with aggro position

Well that was before I went to WA and the surf was pumping!!!!! Checking over my last 8 weeks of data is has become very clear that 6 hours a week average just isn’t going to cut it at the top level. Sometimes family and commitments outside cycling have to take priority. It was a great holiday and it has renewed my determination to train hard and get super fit for the Terra Australis and National 24 Champs in late March and April.

Below are two TrainingPeaks files for nearly identical TT’s. One is the National Champs and the other a local TT with a very similar course and distance that I completed back in May 08.

What I should have done!!

What I should have done!!

Bad day at the office

Bad day at the office

 

Now then what is the difference when my FTP for both events was very similar??? The TT position that’s what. I was fitted and set up with no time to really test the positon, I am quite flexible and went for an aggro position to gain max aero advantage. This is where it all went wrong, as I was only able to hold nearly 300 watts around 50 watts down on my target power. Now this has some major implications the biggest being the numb old fella, and the demotivation caused by looking at your SRM and seeing it telling you that you are running like a nose!!! It is very funny because I would never let one of my athletes go into an event without prior testing to see if the position was ok, but, for me it shouldn’t matter (what a plonker) The Road Race was just a brutal race from the start, I managed around 10 laps of the 16 total. The first 2 showed average power on the 6 – 7 minute climb of 420 watts!!!! very big numbers. With my weight up to 72k’s I just wasn’t going to be able to stay in the game. I estimate a power/weight ratio of 5.2 watts/kg would be needed to hang in and more to be a player. Stats for the road race were a normalised power of nearly 320 watts for 2.5 hours so it wasn’t a walk in the park thats for sure, with 9 x VO2 max efforts of between 6 and 7 minutes of between 358 – 420 watts. lol

So lots learned and lots to digest and get right for next year, it’s the MTB Nationals next weekend so I will go and have some fun and use my new S-Works Epic ;o) more on the machine later.

Cheers

Fenz

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