Friday, 6 April 2012

So How is that FTP Doing?

Re-testing Re-testing

Back in early Feb in my first FTP test of the year, I managed a score of 298 watts which gave me a watts / kg ratio of 4.32.  Not great but not too bad either.

While the past few months haven't been aimed at increasing this FTP figure, rather in building an aerobic base, I decided I'd adapt one of my sessions to just to see if anything had changed and if I should adapt my training accordingly.

A 1 hour 30 min session which should have been a mix of Zone 2 and Zone 3 (endurance & tempo) became a session that gradually built towards a 20 min time trial - ie an FTP test. 

The Results

The image below shows the session (from the 5th April '12) in its entirety.  I've highlighted the 20 min time trial which shows I averaged 333 watts over the period of the test.

Above: Data from my 2nd FTP test of the year

All of this suggests I've upped my FTP to 316 watts (95% of the 20 min test period) which gives me a new watts / kg of 4.57, a 6.04% increase over a two month period.

Naturally I'm really pleased since I've not really been training to up this figure, all that is yet to come over the next 13 or so weeks.

Perhaps I can get this number closer to 330 over the next 60 or so days and then maintain it into July while at the same time dropping a few more kgs off the tummy.

A watts / kg ratio of 5.0 really would have a nice ring to it......

Thursday, 5 April 2012

Velocity A23 Wheel Review - Strada Handbuilt Wheels

Note: This is a follow up post on my recent Velocity A23 wheel set purchase and build from Strada Handbuilt Wheels.  If anyone is interested in looking over a view unboxing pics then please, head over in this direction.

Summary

To cut a long story to something shorter, I’m highly impressed with these wheels and their associated build.  In fact I’m willing to go a little bit further.  These A23’s are the best feeling and most comfortable clinchers I’ve ever ridden.  For me, they are an ideal if not the perfect choice for everyday training, racing and Sportive riding.

The Build

Perhaps the most obvious and well known product for people looking for a wider than normal rim would be something from within the HED Ardennes range which have been around for a good number of years and are generally well respected and thought after.  In truth I was quite ready to pull the plug on a set of these wheels before a work colleague suggested I could have a bespoke made to measure build for a similar price.  This got me thinking….

After a few evenings trawling through Google, bike magazines and the usual Internet Forums I found myself on a phone call with Strada discussing the A23 rim and what sort of build would be most appropriate for me.   We discussed my weight (69kgs), riding style and likely riding scenarios which in this case was a wheel set for every occasion built around using a PowerTap rear hub that I would be supplying.

Above: My Canyon Ultimate AL '11 with the A23's
Having discussed the many available build options (see the web site for more details) we opted for using a 20 hole PMP front (solid & reliable for the cost) with a 24 hole PowerTap rear laced to the A23 rim with black Sapim CX spokes (for strength and aerodynamic benefits).  This all came out at a grand total of 1,556 g which I'm more than happy with.

The Ride

From out of the box I fitted the A23s with a pair of Continental Gator Skins paired with a set of standard Continental inner tubes.  Taking to the road it became immediately  apparent how comfortable and smooth the ride felt. 

My winter bike, a Canyon Ultimate Al, with its aluminium frame usually offers somewhat of a firm ride over our rutted British roads although shod with the A23s it offered a totally different experience.  With my previous wheels, a set of Mavic factory standards, any ride over 4 or so hours had me feeling I’d done as much and yet with the A23s I’ve managed 4, 5 and even a 6 hour trip around what seemed most of Berkshire without getting the bodily soreness I would have previously expected.

Through a little bit of experimentation and advice from Strada, I settled on using 85 – 90 psi which is far lower than the 110psi minimum I would tend to use with my narrower rims.  Perhaps naturally I spent the first few rides a little worried that running the wheels on this relatively low pressure would up the risk of pinch flats.  Thankfully thus far I’ve been puncture free so such fears have been thus far allayed. (edit - 1st such pinch flat took place on the 8/4/12...... typical)

In addition to the improvements in comfort, there’s a noticeable increase in my perception of how much grip I have while cornering.  I’ll put this down to the wider rim offering a greater surface area between the tyre and the road which in turn has made me faster and more confident tackling the few longish sweeping descents close to home. 

In particular, close to home there’s a section of road with a 1km decent with a nasty left to right hander with a gradient of 8%.  Usually as a safety precaution I’d tackle this bit of road with fingers on the brakes.  Not so with the A23s which gave me the confidence to roll through the turns without any such worry.

As the weather and road conditions  improved I ditched the Gator Skins for a couple of longish Sunday rides with the  A23s coupled to a set of Continental 4000s and a pair of latex tubes.  Put simply, the ride with such a setup is incredible.  Fast, smooth, comfortable and bucket loads of grip.

With rims offering this level of experience, I’m starting to wonder I’ll ever seriously consider using tubs as these A23s seem to offset most of the supposed benefits they offer while giving the ease of use we all know and love about clinchers.

Sunday, 1 April 2012

Tough Week Gone By...

This weeks numbers clearly show that with less than 100 days to go I'm ramping things up:

TSS: 557
Time in saddle: 10 hrs 16 mins
Distance: 362 kms

Without in any way wanting to put a jinx on things is how great I've felt through each session and how I feel at the end of the week.

Naturally this is really good for my confidence as I'm feeling strong, fit and healthy and have been able to get the hours and distance under the belt though and demanding working week.

Hopefully the next few weeks will go as well as this one before we move into a recovery week and then another FTP test.

I'm looking forward to that.

Wednesday, 28 March 2012

After Work Rides

With last weekend seeing the clocks here in the UK move forward an hour I like many other people are now able to enjoy a longer ride once clocked off from the office.

Couple this with fantastic wall to wall sun and a nice balmy 22 degree ambient air temp I set off this evening close to 5pm (ish) and was able to get a steady 60 kms or so under my belt before arriving back home. 

Being honest, my confidence at the moment for the first weekend in July is on the up and up.  With only 14 more Saturdays to go I really think I'm in with a good chance of getting the Gold Standard that's been at the forefront of this little adventure over the past few months.

Hopefully this good weather will continue into the weekend where I'm hoping to get a long long ride in on the Sunday. 



Sunday, 25 March 2012

How Much Weight Gain?

BBQ anyone?

Well that certainly seems like a good idea given the clear blue skies and the 20 degree temperature in my back garden.  That said, it seems a fair few other people have had a similar idea as my local Tesco had already sold out of charcoal by 10 am this morning.

Thwarted.....

Holiday weight gain

Somehow I've managed to pile on a good 2kg over thr course of a single week?  Man, is that even possible or are my scales on the blink?  Perhaps Mrs T messed around with them while I wasn't looking to help a touch of "motivation" to the weeks a ahead.

Alas no.  She hasn't.  The simple truth is really quite simple.  I ate and drank a little too well while I was on holiday.... far too many mouthfuls of this type of stuff:


Damn it!!

2 kg's cant be that hard to get rid of this coming week, can it?

Thursday, 22 March 2012

Guernsey's Own Little Alpe

The man flu I mentioned in yesterdays post seems on its way out of my system so quite naturally you find me in far better spirits than a day ago.  

These type of colds tend to stay with me for at least a week so I'm putting my speedy recovery down to the sea air, plenty of vitamin C and (as sort of being told to do so by The Telegraph) the absurdly hot Thai Green Curry I consumed last evening.....

In any case.  I've spent another day off the bike with Mrs and Master T enjoying the warmer than expected early spring weather on the beach close to my parents house.  That said, I did take a few moments to piece together a few snaps from the Islands's own very little Alpe

Less than 21 Bends

The Vall Des Terres is to be found just outside the Island's main town of St Peter's Port.  While of course I'm joking in comparing it to an Alpe, its average 12% (give or take) gradient does compare nicely with its much larger and more famous cousins across the water.

Of course where it differs is in its length (0.777 mms) and the number of turns (9 of them) a rider needs to negotiate in getting from the bottom to the summit.

Above: The first few meters
Above: The first "switch back"
Above: A tight little chicane half way up the 'Terres
Above: Turn 6 ( I think)
I've ridden the 'Terres many times and while there's a heavy sent of jest within this little post I'm in no way actively diminishing the fun I still feel in getting up and down this little hill.

If you ever get the chance to pop over to the Island and can get your hands on a bike, this little climb is well worth doing and sure to bring a little smile across your face once you get over the top.  I understand the local club (non closed road) record for the hill stands at a little over 1m 50s so that's something to go for, isn't it?

By the way, the views out to sea from the top on a clear are simply stunning.

Wednesday, 21 March 2012

March '12 - Guernsey Holiday - Day 4

One of the odd things about any of the holidays I take is my ability to fall ill with a cold or a cough on the third or fourth day. Guaranteed. Always.

This trip is no exception and somewhat unusually for myself I've decided to stay away from the bike for a day or two to see if I can shake this little bug before the weekend. In many ways I'm looking forward to a little time out of the saddle so I can spend it with Mrs and Master T.

Whether or not my little boy or other half are looking forward to hanging around a chap with a dose of man flu is of course another matter entirely.

Above: A view from The Beach House at Pembroke Bay
Onwards to coffee and cake before checking out the Val des Terres - the closest thing the Island has to Alpe.....