100 K Time Trial
Monday, July 29, 2019
The 100K TT is something I have wanted to try for a while. I kind-of forced it's way on to the CCC Calendar, so I helped set it up. It wasn't too hot, but there was a nagging wind from the South-West that seemed to slow us down on Hwy 2 and Concession 4 heading back to Curry Hill.
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3 Loops (Curry Hill Truck Stop to Westley Road to North Lancaster to Bridge End to Curry Hill) |
My plan was to try and hold 200 Watts. It was working for the first loop, and then slowly dropping for the second loop. I was fading for the third loop, but managed to pick it back up for the last 10K. Normalised power is close to 200, but average power was 190W. Power balance, was (suprising) 49-51 (pretty close to 50-50). Average power-to-weight was 2.6 W/kg.
Nutrition was: Bowl of Vector Cereal and Toast for breakfast. (T-1.5 hours); Cliff Bar (T-10 minutes); 3 x gels (one per loop); Bear Claw; 1/2 Cliff Nut Butter; 3 bottles of water; 1 bottle of Powerade. I stopped after loop 2 to refill water and powerade, I was going to skip it, thinking I could manage without - I'm glad I didn't skip it; it cost me 47 seconds, but I used every last drop on the third loop.
It was a satisfying ride. I'm happy with the result. It was mentally fatiguing, and I had to resist quitting after two loops (glad I kept on!)
Laps | Time | Total Time | Distance | Speed | HR | Cadence | NP® | Balance Left (%) | Avg Power | Avg W/kg |
1 | 08:55.5 | 08:55.5 | 5 | 33.6 | 126 | 80 | 208 | 50 | 199 | 2.7 |
2 | 08:43.6 | 17:39 | 10 | 34.4 | 131 | 91 | 198 | 50 | 197 | 2.7 |
3 | 07:59.2 | 25:38:00 | 15 | 37.6 | 132 | 85 | 204 | 49 | 202 | 2.8 |
4 | 08:13.6 | 33:52:00 | 20 | 36.5 | 131 | 88 | 198 | 49 | 197 | 2.7 |
5 | 07:03.1 | 40:55:00 | 25 | 42.5 | 132 | 87 | 200 | 49 | 194 | 2.7 |
6 | 07:58.6 | 48:54:00 | 30 | 37.6 | 132 | 89 | 200 | 49 | 195 | 2.7 |
7 | 08:25.2 | 57:19:00 | 35 | 35.6 | 127 | 87 | 189 | 49 | 187 | 2.6 |
8 | 09:19.1 | 1:06:38 | 40 | 32.2 | 128 | 85 | 198 | 49 | 190 | 2.6 |
9 | 08:46.2 | 1:15:24 | 45 | 34.2 | 130 | 88 | 194 | 51 | 188 | 2.6 |
10 | 08:00.8 | 1:23:25 | 50 | 37.4 | 128 | 83 | 196 | 50 | 190 | 2.6 |
11 | 07:52.3 | 1:31:17 | 55 | 38.1 | 128 | 86 | 195 | 50 | 191 | 2.6 |
12 | 07:36.1 | 1:38:53 | 60 | 39.5 | 127 | 79 | 191 | 49 | 185 | 2.5 |
13 | 08:21.2 | 1:47:14 | 65 | 35.9 | 125 | 82 | 183 | 49 | 182 | 2.5 |
14 | 09:29.4 | 1:56:44 | 70 | 31.6 | 125 | 79 | 189 | 49 | 179 | 2.5 |
15 | 09:24.0 | 2:06:08 | 75 | 31.9 | 128 | 86 | 186 | 49 | 183 | 2.5 |
16 | 08:34.1 | 2:14:42 | 80 | 35 | 131 | 86 | 189 | 50 | 185 | 2.5 |
17 | 08:24.7 | 2:23:07 | 85 | 35.7 | 130 | 85 | 191 | 50 | 182 | 2.5 |
18 | 07:22.3 | 2:30:29 | 90 | 40.7 | 132 | 82 | 188 | 49 | 187 | 2.6 |
19 | 08:05.3 | 2:38:34 | 95 | 37.1 | 135 | 82 | 204 | 48 | 199 | 2.7 |
20 | 08:06.3 | 2:46:41 | 100 | 37 | 133 | 82 | 202 | 48 | 196 | 2.7 |
21 | 00:07.2 | 2:46:48 | 100.09 | 45.1 | 148 | 91 | 268 | 49 | 132 | 1.8 |
Summary | 2:46:48 | 2:46:48 | 36 | 129 | 85 | 196 | 49 | 190 | 2.6 |