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Silver Sprint inbound, Strava Segment

These training notes moved over from original KeyTap Memo in order to gain more screen space and achieve a more flexible free-form development. Using Camp LaGuardia segment to establish pace setting procedures for the final Silver Sprint performance, and using various other rides for variation with related specific power, cadence, pace, pedal engagement, and shifting skills intervals. More at: CPS STRAVA.

The goal for the Silver Sprint segment is
3:48@400w (1.9 miles @ 30.1 mph)

The above performance represents a mild Cat 3 man's performance
 according to Allen and Coggan charts.

Legend:   avg value [min/max]      N/A = not applicable


Plan: 3 x 15s @ 500w starting on 1) Wid's Bell, 2) Lower Wisner, 3) Hicks.

Result: It's all good

Date   06/22/18              


Wid's Bel time


watts cad mph ETA HR


      set pace  


    touch 22.00    
  3x     hold 15s


500 100 whatever   whatever


1 Wid's Bel   9s


506 [452/563]   95 [ 90/105] 18.64 [17.76/19.12]   9s 121 [117/126]
  2 Wid's Bel alt 17s   482 [420/563]   96 [ 90/105] 18.16 [15.49/19.12] 11s 122 [113/130]
  3 Lower Wisner 15s   536 [419/621] 106 [ 95/114] 21.03 [17.20/23.75] 15s 116 [107/127]
    Hicks 17s   505 [409/636] 101 [ 91/118] 20.79 [13.30/24.00] 17s 113 [104/125]

Bonus Dorms Hill

  5s   559 [410/640] 120 [113/123] 14.17 [13.63/14.59]   5s 108 [106/111]


  Missed the first 15s @ 500 due to mistaking average for current watts and eased up trying to figure out why I couldn't pull more than 485 watts, but at that moment I was really hitting 563... 485 was my average.

Second 500 was almost perfect: high cadence, low heart rate, 15 seconds ETA to 23.75 mph. After achieving terminal velocity with 500 would only require 250 sustained effort to hold pace.

Dorms Hill is the short hill near the old prison dorms before the quick downhill to the railroad tracks, excellent chance to test a quick spin cadence burst.

    *****************       ***********      


Plan: Possible Thursday night ride from Chester Train station, or 25s @ 400w on Camp LaGuardia segment

Result: Hijacked by Twin George, Doug Alan, Bob Wells, and Alister in Joe-Fix-It's parking lot but succeeded with 400 watt interval on the Camp LaGuardia segment afterwards.  Heart rate was still not near max'd on the segment. Met Alister, young guy interested in power records on my handlebars; gave him a CPS card and on returning home (and getting M's ok), renewed registration for CyclingPerformanceSimplified.com, so Alister wouldn't get lost if he looked it up. [He had been getting bad info about power.]

Date   06/21/18              
Segment   Camp LaGuardia time


watts cad mph ETA HR


      set pace  


    touch 22.00    
        hold 25s


400 100 whatever   whatever


      @400 33s


403 [308/488] 96 [90/105] 20.69 [16.84/22.02] 20s 134 [115/147]


  My goal of holding 25s @ 400 w was achieved (actually got 33s) with heart rate not nearly max'd and also observed that top speed of 22.02 mph had ETA of only 20s. Bodes well for taking that KOM.


Baselines @400 watts for Wid's Bel vs Camp LaGuardia segments

Date   06/19/18              
Segment   Wid's Bel time


watts cad mph ETA HR


      @400 38s


400 [208/529] 98 [88/109] 19.94 [15.63/21.62] 28s 134 [115/147]
Date   06/20/18              
Segment   Camp LaGuardia time


watts cad mph ETA HR


      @400 24s


401 [313/510] 95 [91/102] 20.31 [17.32/21.42] 18s 134 [115/147]


  This compares the full time at the goal watts of 400 from Wid's Bel and Camp LaGuardia segements
and establishes the baseline toward the calc confirmed workout goal of 1m@ 400w for a solid all
time leader board on the Camp LaGuardia segment; both performances were done without focusing
on the time @ watts aspect just to get some basic data; next will be attempts improving the 400 time
such as currently 49s for Wid's Bel and 25s for Camp Laguardia @400


      Wid's Bel 49s


    Camp LaGuardia 25s




Rest day with one quasi effort
See if (despite slope) a mild 250 w for entire Camp LaGuardia brings me above my current 15.8 mph PR
As for Mary, a turnaround on the Silver Sprint inbound with a jump-start to 22+ for data evaluation

Date   06/18/18              
Segment   Camp LaGuardia time


watts cad mph ETA HR


      set pace N/A


        hold whatever


250 100 whatever   whatever


      set pace 19s


290 [89/452] 94 [84/104] 18.4 19s 113 [108/122]
        hold 1m27s


253 [86/373] 94 [83/108] 18.44 [16.84/20.50]   137 [113/144]


  Garmin gave me 6 more watts because it caught the effort 2 seconds before
I clicked my interval, and during that two seconds I had hit 452.
Man, was I PISSED when all the garbage cleared off my head unit,
and I saw I was already pacing over 400 [well above the planned 250].
Anyway, it still seems that the Garmin/Strava/current metering situation
does everything possible to HIDE people's true effort while deflecting
with distractions enticing bad behavior. Fuckers.

I told Mary, "Well, it is what it is, and our job is to develop work-arounds
that are actually helpful (as always)."

    Silver Sprint

time @ watts cad mph ETA HR
M's Jump       set pace 25s   171 [0/331] 71 [0/106] 22.85 25s 142 [131/150]

Summary: Below is a graph showing Mary's right sacral joint in full failure while she brought her average speed into a headwind up to 18.5 with only one leg after ignoring my instruction, "You're on the edge with your back, so just taste 22+, and shut down."

I guess I shouldn't have told her when I hit a PR of 18.5 on the Camp LaGuardia segment.

She just thought she was having trouble holding her watts because of the wind, but when she finally caught me at the end of the segment (where I was still soft-pedaling after my tailwind Silver Sprint PR on the way out), she said her right Favero power pedal had stopped working because her head unit was showing 100% left, 0% right.

She said, "It stopped working right after my jump to 22."

So I gulped a thought, "Yeah, a trouble free day with Mary would be too much to ask," then out loud, "Get in your hardest gear, and push as hard as you can on the right."

She said, "Ok, it showed something but not much."

I said, "Try it again harder."

She chirped as her right hand reflexively slapped onto her right sacral.

"I told you, you've been overdoing it! You are going straight to Dr. Art."

I could put together a cycling master class on the chart below (and yak about it for an eternity); but you, dear reader, will be able to figure it all out on your own.

Notice how her heart rate continues going up even as her power goes down which is something I could explain, except they took away my Torque measurements in the fear somebody might learn something.

Suffice it to say, Mary was actually working harder as the watts were going down, and a Torque measurement would show that.




Easy Short Loop testing new e-shifters
Wid's Bel
500 w int on Hick's

Date   06/17/18              
Segment   Wid's Bel time


watts cad mph ETA HR


      set pace  






      set pace 13s


384 [284/431] 98 [93/102] 17.64 13s 125 [121/130]
        hold 1m13s


305 [0/431] 95 [0/104] 17.33 [15.38/18.83]   141 [121/149]


   Took the all time best geezer performance (66-69), beat the best of Andreas for this year
Hicks 500       set pace 17s   477 [389/643] 104 [83/120] 22.85 17s 122 [117/130]

Summary: Set pace of 22.85 mph on Hicks in 17s ending with 130 bpm.

Sent Mary the following email:

On Hicks I arrived at 23 mph with 30 pedal strokes in 17s and a final HR of 130 bpm.

Recoverable wouldn't you say?

Maybe try 15 hard standing strides in a big gear counting your strong right, 1, 2, 3... etc, shifting along the way.

Then you can settle into a comfortable 235 watts with your seated muscle groups somewhat rested.

Don't wreck.




Taste pace to get on Camp LaGuardia All Time Leader Board (21.1)
Re-confirm stop on turnaround ok for Silver Sprint
Go easy while gear shifts remain a significant limiting factor
Review TrainingPeaks software as possible Poweragent replacement

Date   06/16/18              
Segment   LaGuardia time


watts cad mph ETA HR


      set pace  


    21.52 max    




      set pace 27s


395 [308/444] 93 [82/104] 19.30 [14.71/21.52] 27s 125 [116/135]
        hold 1m


228 [0/444] 78 [0/104] 17.02 [13.00/21.52]   132 [116/138]


   Start of Camp LaGuardia slightly sooner than I expected, not at top of sweep
but just before the end of final left hand bend; probably just at center of double switch back

TrainingPeaks turned out to be worse than Poweragent and more deflective,
so I will just have to bite the bullet and keep grinding out my own simpler, to the point tables

Summary: New SRAM e-shifters work much better than manual but still not perfect; will need to momentarily drop pedal pressure during shifts though will be much more certain and that situation leaves Mary and me an opportunity for a skill advantage.

Stop on turnaround still works; bobbled clip-in, recorded/Strava 8:24/8:28 not too bad hitting the mark; believe saw why other Go! times were confusing - as soon as moving approaching segment warning pops almost simultaneously with Go!


Goal: Camp LaGuardia
                  confirm start point
                  10s @ 350w
                  1m @ 300w
            Silver Sprint inbound
                  stop and re-group at turnaround, confirm segment still triggered on Strava

Camp LaGuardia
                    start point at end of sweep beginning of straight up
                    10s @ 358w
                    1m @ 303w
              Silver Sprint inbound
                   30s stop and turn, segment still triggered on Strava, clip-in failure caused confusion with "Go!" point

Performance: gear change on Camp LaGuardia caused significant pace drop, clip-in error caused significant confusion on Silver Sprint start; was 2nd time Strava started Camp LaGuardia after sweep

Date   06/15/18              
Segment   LaGuardia time


watts cad mph ETA  


      set pace 10s


350 95      
        hold 1m


300 95      


      set pace 10s


358 [278/422] 90 [86/99] 16.55 [14.59/17.64]    
        hold 1m


303 [204/422] 90 [32/101] 18.19 [14.59/18.97] 15s  



Goal: setup new cadence sensor, make final switch to Garmin as authoritative ints recorder
              test 20s@400w Wid's Bell; 15s @ 500w settling to 200w Lower Wisner, 200w State School
Result: success with setup new cadence sensor and final switch to Garmin as authoritative ints recorder,
                 but museum room lights failed just before going out, and by the time troubleshooting was complete
                  it was too late to go out among the school buses, so went to trail and practiced precision lap
                  starts on the Garmin (first ride with no Powertap yellow cpu's which was very freeing),
                 was four seconds off Strava Silver Spring recording after massive failure at turnaround
                 when I couldn't get back in the cleats of the new P1 pedals; will implement a track stand turn
                 at the trail ending's fence; forwarding planned intervals to tomorrow


Goal: confirm doable 4x 15s@400w with 3m recovery
Result: too conservative moving up to 500w
               plus decided will be last effort using hub
               therefore no more torque measurements  : (

Performance: Due to shifter problems during all attempts did not focus on avg watts during performance though Garmin lap clicks were easy and precise; ints that were shorter than 15 seconds were due misjudging speed that would be achieved thus coming up on trail traffic much sooner than expected — had to bail.

All torque numbers were well under a typical Kain Assault and due to the fact Garmin and P1 pedals do not provide the metric, will simplify and stop looking at it.   Really sad.  : (

Previously have proven that high cadence (if functional) is always more powerful for a given effort - case closed.

That means 400 watts can be very hard or fairly easy, your choice.

date int time @avg W [max W] avg spd [max spd]  avg cad [max cad] avg HR [max HR] recovery time                  
06/11/18 1 15s @494 [704] 20.58 [22.42] 103 [114] 112 [122] 3m11s                  
  2 10s @557 [699] 17.89 [20.68] 107 [115] 107 [115] odd match 14m due traffic                  
  3 11s @510 [592] 20.34 [23.52] 105 [111] 105 [112] odd match                    
  4 wait for gears                          



Goal: txt
Result: txt

Performance: txt

date int time @avg W [max W] avg spd [max spd]  avg cad [max cad] avg HR [max HR] recovery time                  

       int      w     mx w
1) 15s@494 [704] /20.58 [22.42] /
2) 10s@557 [699] /17.89 [20.68]
3) 11s@510 [592] /20.34 [23.52]

nxt: establish ETA to pace plus time till in-race
recovery begins

Have previously done a test of 30s@400w winding down to 200+ average for the entire segment. Experienced considerable recovery during the effort.

-- emo notification for posting --


I ran the numbers on Andreas, and this is very exciting.

Not only will I be able to beat his time on the Silver Sprint TT segment, so will you.

Just looking at the Strava result for Andreas, I saw one absolutely severe weakness, derived one additional possible flaw in his process, and therefore further assume one other very specific dysfunction in his performance.

Of course, the first easily observed pilot error will be enough for our purposes.

Here are my project startup notes.


Problem: "Silver Sprint" is a Strava segment on the Heritage Trail Extension in Monroe, NY which Mary has chosen for her next cycling project because she is 9 seconds off the All Time fastest time for women, and that QOM time is just over 20 mph which is far below her in-shape speed. In the recent past Mary has completed a one-hour solo Time Trial on a hilly course at 19.2 mph

Solution: I will begin precision training for my own 30mph effort (giving me the KOM which is also currently not at a world class speed), and in my so doing we will step Mary through her own process. Her QOM success will come much quicker than my KOM because the top spot on the leader board for women is really quite slow... despite the top women being pulled by top, or close to top, men, men, men, men.

The 1.9 mile segment is fairly flat but has enough pitch for everybody's out-bound speeds to be faster than their in-bound speeds.

The test begins slightly downhill but quickly corrects to uphill with slightly increasing slope throughout, and the most noticeable increase happens just before the overhead bridge crossing at Freeland Street — about ¾ of the way through the interval.

Due to the fact the course is flat, my starting weight of 197.6 lbs will not be my limiting factor.

However, a 30 mph performance will still require 400 watts for 3m48s.

Not necessarily trivial.

Therefore, I will work on 4x 60s @400w spaced intervals and slowly bring them together into a single performance.

Preliminary tests show that 15s @400w (465 actually) is fairly easy with 3 minute recoveries.

See above for progress beyond this baseline.

**** END ****
















this page last updated: 06/23/2018 02:44:29 PM

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