20 minutes easy
3x30sec' fast
then 2x20'(2' easy)
average for the entire 42 minutes is a good approximation of your FTP.
42min
VI=1.03
Pnorm = 221 W
Pavg= 216 W (1st 20min = 211, 2min= 155, 2nd 20min = 226)
CADavg = 89rpm
Speed = 23.6 mph
distance = 16.5 miles
(no heart rate data as my powertap won't pick up the hr strap tonight)
Pretty happy with the way the ride went. Glad I had a 11-25 on the back (50/34 up front). VI of 1.03 is good considering the hills we rode on.
Assuming this average was what I was at 2 weeks ago at the race...that means I rode at 91% of FTP that day.
I am surprised at the speeds I can ride at versus the power that my powertap is reading. But I guess as long as it reads consistently, it's all good. I did not have my aero front wheel on today or my aero-helmet. For the race this Saturday, I'll be all aero'd out....and I'm going to ride as hard as I can, run be damned....then run with what ever is left :) Not the smartest racing, but good training ... I think anyway.
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