My sub-5:00 solo century power file!

Since 2001, over 90,000 cyclist's have joined Cycling Forums to discuss topics from general cycling to equipment, training, racing and travel or vacation destinations (especially in europe during the tour de france). We also feature an great deals in our online store, 100's of articles, classifieds and product reviews.

I'm currently using one of the TrainingPeaks training plans to get ready for a an epic (read: famous and hilly) century ride/race in September in which I'd like do well. Today I had a long ride scheduled with a rest week next week so I decided to see if I could do a solo century in under 5 hours without aero bars. I've attached the zipped CyclingPeaks WKO+ power file with some notes, but here are a few of the details:

Distance: 100.546 mi (loop course)
Duration: 4:52:56
Work: 3966 kJ
TSS: 306.8 (intensity factor 0.794)
Norm Power: 242
VI: 1.07

Avg Power: 226 watts
Avg Heart rate: 158 bpm (threshold is 169-170)
Avg Cadence: 95 rpm
Avg Speed: 20.7 mph
Climbing: 4049 feet

I had hoped to average 230 watts but could not hold it in the last hour due to the oppressive heat/humidity and the number of stoplights. Plus I was tired ;)

Anyway, just thought I'd share. I'm loving this power training stuff and my hat's off to Coggan/Allen for their helpful software, book, and web site(s).

--Steve

I'm currently using one of the TrainingPeaks training plans to get ready for a an epic (read: famous and hilly) century ride/race in September in which I'd like do well. Today I had a long ride scheduled with a rest week next week so I decided to see if I could do a solo century in under 5 hours without aero bars. I've attached the zipped CyclingPeaks WKO+ power file with some notes, but here are a few of the details:

Distance: 100.546 mi (loop course)
Duration: 4:52:56
Work: 3966 kJ
TSS: 306.8 (intensity factor 0.794)
Norm Power: 242
VI: 1.07

Avg Power: 226 watts
Avg Heart rate: 158 bpm (threshold is 169-170)
Avg Cadence: 95 rpm
Avg Speed: 20.7 mph
Climbing: 4049 feet


Great ride! But c'mon now, what was your peak 5s w/kg?

I'm currently using one of the TrainingPeaks training plans to get ready for a an epic (read: famous and hilly) century ride/race in September in which I'd like do well. Today I had a long ride scheduled with a rest week next week so I decided to see if I could do a solo century in under 5 hours without aero bars. I've attached the zipped CyclingPeaks WKO+ power file with some notes, but here are a few of the details:

Distance: 100.546 mi (loop course)
Duration: 4:52:56
Work: 3966 kJ
TSS: 306.8 (intensity factor 0.794)
Norm Power: 242
VI: 1.07

Avg Power: 226 watts
Avg Heart rate: 158 bpm (threshold is 169-170)
Avg Cadence: 95 rpm
Avg Speed: 20.7 mph
Climbing: 4049 feet

I had hoped to average 230 watts but could not hold it in the last hour due to the oppressive heat/humidity and the number of stoplights. Plus I was tired ;)

Anyway, just thought I'd share. I'm loving this power training stuff and my hat's off to Coggan/Allen for their helpful software, book, and web site(s).

--SteveSteve,

Fantastic ride.

306 TSS!

Tell us how you feel tomorrow... :)

Jim

Great ride! But c'mon now, what was your peak 5s w/kg?
Yeah, peak 5s sucked big time. 691 watts and I weigh 162 pounds.

--Steve

Yeah, peak 5s sucked big time. 691 watts and I weigh 162 pounds.

--Steve

No worries.

HOLY $Hl7 thats over 33km/h for 160km's...Not bad at all. Not very useful in a race but still :p . I rode 33.5 km/h for 110km's one day and I didn't find it too hard but definitely a waste of time.

I am always tempted have a go at doing a sub 5hour 160km ride but by kilometer 80 I get too tempted and just hammer it at 45km/h then I get buggered and lose my average :p

That is a nice time. I haven't actually done a training ride for that long a distance in a group or solo. Longest ride I did was a group ride of 150 km or so. I did just finish a 92 km road race with an average speed of 40 kph, but I would be very hard pressed to beat 33 kph solo over 160 k... cause I know I'd be grovelling after 130.

-bikeguy