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Review of Training

It really is time to reflect on the work I've done since October last year, here are some facts and figures. One thing that stands out for me - I don't eat enough during my riding. Even on my last training ride I forgot to take any food or gels and was flagging towards the end.


  • 183 hours on turbo
  • 218 hours on bike
  • 5,321 kilometers
  • 152 maximum cadence
  • 101 km/h maximum speed (!)
  • 24.4 km/h average speed


  • 3.2 kg SIS PSP22
  • 2 kg SIS GO
  • 2.4 kg SIS REGO
  • Only 53 Gels consumed


  • 62 mins to climb L'Alpe d'Huez
  • 10 kg lost in weight
  • 8% body fat lost
  • 4" off waist (36-32)
  • 43 bpm resting heart rate from 47 bpm
  • 188 bpm max on bike up from 181 bpm
  • 165 lactate threshold up from 145 (!)
  • 293w FTP up from 245w


  • 3 inner tubes
  • 4 tyres
  • 2 chains
  • 2 cassettes
  • 1 compact chainset
  • 104 blog posts (!)

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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:

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