Blog de Phil

The triathlon training blog of Phil Barnes

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.

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