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The 1 hour Power Plan

Getting back to the power output, not that I'm obsessed with numbers or anything, I've done an analysis of the ascent by kilometer looking at the power output I need to sustain using this calculator. The table below is based upon my forecast stats for July 3rd; Height 73 inches, Weight 165lbs, Bicycle weight 20.9lbs (I have no idea but this seems reasonable for my Madone 5.9 SSL), Air temp 68F. I took the profile from here.

So that equates to an hour workout which rather handily incorporates a warm-up and a cool down at the beginning and end. Heck, the AdH is a pretty good training ride (!). The hour long work out is basically (ok so its 1 hour and 5 minutes, I've rounded up):
  • 5 minutes at 130 watts
  • 10 minutes at 380 watts
  • 30 minutes at 310 watts
  • 10 minutes at 340 watts
  • 10 minutes at 170 watts

Obviously the 380 watts for 10 minutes is tricky given my max output is 334 (!). I'll be seeing what I can accomplish over the next week or so and post some HR data. Most of my rides and turbo sessions are at a steady pace at the moment anyway.

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