Time trial pacing

johncp

I've had a powertap for a couple of weeks now, just starting to get used to it and all the software :shock:
I did a rolling 10 mile TT last week at an ave power of 202W and NP of 220W, VI 1.09.
Question is, for a slightly less rolling course this week, do I try to keep the 3s average at about 220 or nearer 202?
Judging by HR, last weeks effort was fairly close to a decent effort, but could probably squeeze out a bit more

danowat

Try aiming for the NP figure and see what happens, although the standing start will skew things......

mattclinton

Your VI seems fairly high for a 10 - exactly how "rolling" was it!?

johncp

Pretty flat for Pembrokeshire See for yourself http://app.strava.com/activities/54389421 There's also a roundabout 180 turn and three more sharp lefts which probably complicates things too!

SBezza

Even for a hilly course a VI of 1.09 seems like bad pacing to me, and no doubt you would go faster with a more even AP/NP. I did a lumpy TT the other day, with some hard efforts up the lumps and some coasting on the downhills, and still got a VI of 1.01 over 15 miles.

Try the 10's averaging rather than 3 secs, I find 3 secs too jumpy even on a flatish course. Forget about aiming to race at a certain power, use it too make sure you don't go too hard, but as you are a new user just pace it on effort a few times and then perhaps use it for pacing. Even after 2 years of racing with power, it is only the long distance TT's that I actually worry about the power, for a 10 it is normally done on just effort alone.

johncp

Thanks for the replies, really helpful.
I've probably only got the PT for a few weeks, just to help me pace a half ironman ride...... but seeing some of the benefits already, so may have a birthday present in mind
The TT I linked to was done on feel/HR, it was the first one this year. I think the PT will be useful as feedback to the PE and vice versa if that makes sense - so will use power output, HR, PE and the gradient/windyness of the course together. Will try the 10s average later today on the second TT of the year :shock: One big eye opener was how little power I put out on the downhills - I know now that's the way to go, but I was down to less than half average at times.
Tonights course is a straightforward out and back with just the half way roundabout to screw up the averages so will have a better idea where I am later

Lazybike

http://raceshape.com/strava-segments/16 ... =988907250 This may help, you can compare your pacing....

Alex_Simmons/RST

Johncp wrote:

One big eye opener was how little power I put out on the downhills - I know now that's the way to go, but I was down to less than half average at times.

People that first start with power meters often realise how much soft pedalling they've been doing for years.

djhermer

Alex_Simmons/RST wrote:

Johncp wrote:

One big eye opener was how little power I put out on the downhills - I know now that's the way to go, but I was down to less than half average at times.

People that first start with power meters often realise how much soft pedalling they've been doing for years.

Aye. Indeed. Since using my Powertap and combining it with targeted and focused training, my 26 mile each way commute, whcih i've been knocking out regularly for years without thinking about it, is all of a sudden a proper workout! Downhills and tailwinds - i generally have a tailwind on the way home (prevailing SW) and even when it's light my power is sub 100. I'd always used speed as a measure, so once i hit ~20mph i just eased off the pedals. Now i'm using power, with that same tailwind and maintaining ~195 for a 45 min MIET lap, speeds were hitting 26/27mph. I'd never have got there previously and would have just enjoyed the easy ride, content that i was maintaining a steady pace.

I reckon 50% of my mileage over the past 2 years has been too easy. A PM solves that in one (along with some will power of course).

SBezza

madasahattersley wrote:

I'm going to be controversial here; don't bother using power in a time trial.

Usually if you try and meet a power goal you'll either not meet it and get depressed, try to hold back on the hills to maintain a steady effort (and lose loads of time) or if your power goal is too low you'll finish too fresh.

Generally I would say just ride using your head to get the fastest time. Personally I train with power but when time trialling just go on feel.

To be honest, it isn't that controversial, some gain benefit by using a power meter to pace, especially on longer duration TT's (it can pay massive dividends here without a shadow of a doubt). Others may get phased by it. I would always use a powermeter during a race, but ride mainly on feel but glance at it occasionally to make sure I am not slacking, or going way over the top on hills and drags (it is so easy to do, and can result in time being lost massively later in the ride if you blow).

Ultimately you can only do what your body lets you do, not point going for x watts if by doing that you tire too quickly and as a result have to back off, this is why knowing how hard you can push is critical to TTing

danowat

Ride (race) WITH power, not BY power.

Just slapping a power meter on your bike doesn't mean you can switch your brain off.