25 kilometers to go ...

When you ascend the Col du Telegraph there's still another 25 kilometers before the top of the Col du Galibier ...

25 kilos to go

Well they're building a flamme-rouge outside Alpe D'Huez I've got 25 kilos to go

And the whole town's waitin' just to hear me yell I've got 24 kilos to go

Well they gave me some beans for my last meal I've got 23 kilos to go

But nobody asked me how I feel I've got 22 kilos to go

Well I went past a duffer and his whole dern bunch with 21 kilos to go

And I sent for the mayor but he's out to lunch I've got 20 more kilos to go

Then the sheriff said boy I gonna watch you die got 19 kilos to go

So I laughed in his face and I spit in his eye got 18 kilos to go

Now hear comes the preacher for to save my soul with 13 kilos to go

And he's talking bout' bonkin' but I'm so cold I've 12 more kilos to go

Now they're detecting' the chip and it chills my spine 11 more kilos to go

And my gears and my chain aw they work just fine got 10 more kilos to go

Well I'm waitin' on the descent that'll set me free with 9 more kilos to go

But this is for real so forget about me got 8 more kilos to go

With my feet on the pedals and my bum out the saddle I got 5 more kilos to go

Won't somebody come and push me through with 4 more kilos to go

I can see the mountains I can see the skies with 3 more kilos to go

And it's to dern pretty for a man that don't wanna bonk 2 more kilos to go

I can see the buzzards I can hear the crows 1 more minute to go

And now I'm cresting and here I go-o-o-o-o-o-o-o-o-o!

With apologies to Johnny Cash

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 represente

Wireguard setup for dummies

We all know that Dad is the IT infrastructure manager at home, so when it became clear that we needed a VPN for everyone to enjoy that infrastructure (aka access to streaming services) on their phones and laptops when they were away- it became Dad's job to make it happen. My first instinct was to get a Unifi device since I've got lots of them already. Something like the USG or Dream Machine and use the hardware VPN support from there. But then I baulked at the costs for something with enough horsepower, anywhere from £99 to £350. I looked at their Edgerouter X and other devices like the Netgate pfsense and thought, heck, how hard can it be to install a VPN server on my Linux workstation and do it for nothing ? So I started with OpenVPN but couldn't get it to work or work out how to configure clients. So I switched to OpenVPN access server and couldn't even get it to install (I am using Ubuntu 23.04 right now and its not supported). I watched some videos from Cross

Implementing the Banister Impulse-Response Model in GoldenCheetah

Over January 2019 I implemented the Banister model in GoldenCheetah, along the way I learned a little about its strengths and weaknesses. This post is about that; explaining the Banister model and how it relates to the PMC , how it has been implemented in GoldenCheetah and what it's limitations are. I've also added a bit at the end covering some of the things I'm looking to do with this next from potential model improvements through to deep learning. In some ways this post is a longer written form of this tutorial I recorded covering Banister and GoldenCheetah. The Banister Impulse Response model In 1975 Eric Banister proposed an impulse-response model that could be used to correlate past training with changes in performance in order to predict future improvements from future training. Originally proposed for working with collegiate swimmers it was reworked in 1990 for working with running and of course also applicable for cycling. Each type of sport needed a w

40 Goals

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