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On my 40th Birthday I will climb the infamous Alpe D'Huez
in under one hour.

Well, thats the mission statement out of the way... just a small matter of developing my fitness levels, getting the trip sorted out and then completing the task. Perhaps its the mid-life crisis, or perhaps a throwback from giving up smoking 4 years ago and wanting to do something outstanding. Perhaps I need a goal to stop me from going insane. Whatever the underlying motivation I am determined to complete this mission.

Since I only took up cycling in 2003 I'm not in the greatest of shape. For sure, I skiffed down the River Thames with a close buddy in 2002 and have run quite a few 10ks (Goring, Christs Hospital, Woking 1010 ...) I've even cycled an Audax event (Tour of the Surrey Hills). I am in relatively good shape. But I'm no Marco Pantani and certainly come July 3rd 2007 if I am able to take less than an hour to traverse the 21 switchbacks along the D211 north of Bourg d'Oisans, past the Ski-station, left at the second roundabout and 400m to my virtual finish line it will be an outstanding achievement.

So, over the next 36 weeks (so few already?) I will be updating you with progress on my fitness, my life and all that I do in working to achieve my goal.

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W'bal its implementation and optimisation

So, the implementation of W'bal in GoldenCheetah has been a bit of a challenge.

The Science I wanted to explain what we've done and how it works in this blog post, but realised that first I need to explain the science behind W'bal, W' and CP.

W' and CP How hard can you go, in watts, for half an hour is going to be very different to how hard you can go for say, 20 seconds. And then thinking about how hard you can go for a very long time will be different again. But when it comes to reviewing and tracking changes in your performance and planning future workouts you quickly realise how useful it is to have a good understanding of your own limits.

In 1965 two scientists Monod and Scherrer presented a ‘Critical Power Model’ where the Critical Power of a muscle is defined as ‘the maximum rate of work that it can keep up for a very long time without fatigue’. They also proposed an ‘energy store’ (later to be termed W’, pronounced double-ewe-prime) that represented a finit…

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For Synthesis Against A Elite athletes have been shown in a number of studies to train in a polarized manner [1][2][3] There is more than one way to skin a cat. Elite athletes adopt plans that include high-volumes of low intensity and low-volumes of high-intensity. Elite athletes have also been shown to train in a pyramidical manner
[13] B Polarized Zones are between LT1/VT1 and LT2/VT2 [1]
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You can follow guidelines on mapping LT1/LT2 to cycling power to make it useful for amateur cyclists. Polarized zones are har…

W'bal optimisation by a mathematician !

So the integral computation for W'bal was expensive.

I tried to optimise from a domain and  programming perspective, where Dave Waterworth, a mathematician found a much more elegant and fast reformulation.

This means W'bal can EASILY be computed as you ride.

To explain the math here are his words;

I posted a comment on you Blog post on optimising the Wbal model. I've done some more thinking and I defn think it can be done without visiting the previous samples as the Skiba formula can be decomposed further, i.e. From your blog I believe the integral part of the equation is:

Basically this takes a weighted sum of preceding W'exp samples where the weight decays at a rate determined by tau, older samples are weighted less than newer ones. We can approximate as a sum provided tau is large compared to Ts (the sample rate):

Basic properties of exponential functions allow the for…