https://www.typhooncycling.org/blog-2-1 daily 0.75 2024-07-15 https://www.typhooncycling.org/blog-2-1/blog-post-title-three-lr66f-626k5 monthly 0.5 2023-08-12 https://www.typhooncycling.org/blog-2-1/blog-post-title-three-lr66f-nf7pe monthly 0.5 2023-07-20 https://images.squarespace-cdn.com/content/v1/62ebdd400ca2a20f7fade288/b8520cc9-c13a-40ce-b2fc-00084bc78dc6/Cocacola.jpg Blog - How much is a W’ of 20 kJ - Energy input 20 kCal 100 ml of Coca cola contains 42 kCal. 20 kJ of work can be achieved through the burning of only 48 ml cola, or from 1 small piece of Turkish delight. https://images.squarespace-cdn.com/content/v1/62ebdd400ca2a20f7fade288/a144c559-d450-4257-82af-ff239cd68e42/VanaertVingegard.jpg Blog - How much is a W’ of 20 kJ - Sometimes a boost of much less than 20 kJ is enough to finish off your adversaries. https://www.typhooncycling.org/blog-2-1/blog-post-title-three-lr66f-b4p5j monthly 0.5 2023-07-20 https://images.squarespace-cdn.com/content/v1/62ebdd400ca2a20f7fade288/910bbfc8-efa9-4b59-9f0e-d50b3a765201/Klim+en+wind.png Blog - Climbing and riding against the Wind - Make it stand out Table 1: Effect of riding uphill or with headwind. The basic velocity on flat and calm route is 36.8 km/h for our rider at constant power of 300 W. The 3th column shows the ideal gear ratio at the different conditions uphill or headwind in order to maintain 90 rpm at 300 W. Column 4 is the approximate best practicable gear. Column 5 shows the total reactive or push-back force acting on the cyclist. Remark that 10 N corresponds to 1 kg-force. In column 6 is the loss of speed when the cyclist stops pedaling during 1 second, and column 7 shows the same loss of speed relative to the actual speed. https://images.squarespace-cdn.com/content/v1/62ebdd400ca2a20f7fade288/8293dbff-872d-4abc-9c4c-51686a14f150/BeaufortSlope.png Blog - Climbing and riding against the Wind - Uphill riding on flat road A head wind of 7 Beaufort is approximately equivalent to climbing a 9% slope. The interesting wind uphill training zone is between 5 and 8 Beaufort. https://images.squarespace-cdn.com/content/v1/62ebdd400ca2a20f7fade288/26b85c25-9428-4dc0-8181-ba99e82bd23e/NK+Tegenwind1.png Blog - Climbing and riding against the Wind - The Dutch Mountain championship Because there is no mountain of any significance in the Netherlands, they have a National championship for riding against the wind. The event is a 8 km long stretch on the Oosterschelde Kering and it is organized with a head wind of at least 7 Beaufort. Only 300 riders are allowed on standard bikes that are provided by the organizers. https://www.typhooncycling.org/blog-2-1/blog-post-title-three-lr66f-785cw monthly 0.5 2023-05-18 https://images.squarespace-cdn.com/content/v1/62ebdd400ca2a20f7fade288/dee0f043-7ebd-4049-a09a-0d0c359b5a1c/Equality+CP+and+MAP.png Blog - Super Critical Power SCP - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.typhooncycling.org/blog-2-1/blog-post-title-three-lr66f-wabxy monthly 0.5 2023-05-13 https://www.typhooncycling.org/blog-2-1/blog-post-title-four-bfyt7-b6pba-d4ejr monthly 0.5 2024-05-10 https://images.squarespace-cdn.com/content/v1/62ebdd400ca2a20f7fade288/e7f3fe0e-279b-47f6-8a99-22ee85397af7/Froome.png Blog - Fuzzy Threshold Power FTP - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.typhooncycling.org/blog-2-1/blog-post-title-three-lr66f-38lxl monthly 0.5 2023-05-13 https://images.squarespace-cdn.com/content/v1/62ebdd400ca2a20f7fade288/d8f47621-34f7-484d-aff0-4965cda92eaa/Anaerobic+Fast.png Blog - The hardest races - Anaerobic FDL FDL is calibrated on anaerobic capacity W’ Once again Amstel Gold leads the pack with an extremely high FDL score of 29,8 Strade Biancche is the second hardest with a FDL score of 24,3 https://images.squarespace-cdn.com/content/v1/62ebdd400ca2a20f7fade288/200da711-546b-4522-9831-285efbd7a933/Amstel+ExRec.png Blog - The hardest races - Make it stand out Amstel Gold Race This is a quite diffrent evolution of the W’bal. There is hard riding right from the beginning with large varitions in HR between 90 bpm and 160 bpm and also very frequent partial depletion of the anaerobic battery. In contrast to the easy-going first part of MSR there is almost not a minute of easy riding in the Amstel Gold. The Amstel Gold is ‘littered’ with 31 short but steep hills and on all these there is riding into the Fast Death anaerobic zone. The final 1.5 hours is very nervous with all-out goings on the short steep hills such as Keuterberg, Cauberg, Bemelerberg, Gulperbergweg etc… https://images.squarespace-cdn.com/content/v1/62ebdd400ca2a20f7fade288/ff5959a0-2f50-44f0-ad83-9cff63467629/Total+Energy.png Blog - The hardest races - This chart shows the total energy to be produced for finishing the race Surprisingly the Amstel Gold race scores the highest total energy demand at 6570 kJ. Liège-Bastigne-Liège comes second with 6118 kJ and Milan San Remo at third place with 5737 kJ https://images.squarespace-cdn.com/content/v1/62ebdd400ca2a20f7fade288/8070c3fc-d75b-45e1-9684-df955438d138/MSR+ExRec.png Blog - The hardest races - Make it stand out Milan San Remo. The red line represents the evolution of the actual anaerobic reserve, also called anaerobic balance, the black line is the heart rate HR. We see that the first half of the race, 3 to 4 hours , is almost like a leisurely vacation trip. The cyclists HR stays between 100 bpm and 125 bpm, the power level stays mainly in the aerobic zones and the anaerobic balance barely departs from a 100% The race really starts after 140 km with the ascension of the Turchino when we see his HR climbing shortly to 150 bpm and his W’ balance dropping to approximately 65 to 70%, followed with a total recovery at around 4:40 h Only the last hour of the race there will be deeply anaeerobic riding when we see 4 dips in his W’balance and corresponding rises in HR. These 4 dips correspond to the capo Bertha, Cipressa, Poggio di San Remo and to the final rush to the finish. Altogether this race switches mainly between 2 power zones, the easy aerobic zone and the severe or Fast Death zone, with a very low contribution of the intermediate hard or Slow death zone. This explains the very low HDL score https://images.squarespace-cdn.com/content/v1/62ebdd400ca2a20f7fade288/1af385e2-f29d-46c5-957e-5f75478d2425/Aerobic+and+Slow.png Blog - The hardest races - Chart of Aerobic Load AeL and Slow death load or SDL Remember that AeL is calibrated to a 1 hour ride at RT level. Here 1 unit AeL equals 1242 kJ SDL is calibrated to the anaerobic capacity W’. Here 1 unit SDL equals 19.6 kJ Again Amstel Gold race scores highest on both criteria with Liège Bastogne Liège as a close second. Milan San Remo is lower and specifically its SDL is the lowest of all races, even lower than less renowned races such as the Flèche Wallonne and the GP of Quebec. This will need some extra attention and/or explanation. https://www.typhooncycling.org/blog-2-1/blog-post-title-three-lr66f-c97r5 monthly 0.5 2023-05-13 https://images.squarespace-cdn.com/content/v1/62ebdd400ca2a20f7fade288/0ac9aee7-ea55-433a-88a0-dfe851a38ceb/BMIClimbers.png Blog - W/kg and climbing - Make it stand out These are the top-10 arrivals at 6 climbs on the Angliru and Zoncolan. This graph supports the hypothesis that there is a trend for increasing BMI with increasing weight. We may even distighuish 2 groups. The group with wight between 59 and 62 kg has an average BMI of 20.6 and a second somewhat heavier group with weight between 68 and 71 kg has an average BMI of 21.5 https://images.squarespace-cdn.com/content/v1/62ebdd400ca2a20f7fade288/30e38e7d-989c-4e9a-a05d-d9ff334b6161/VAM3English.png Blog - W/kg and climbing - Make it stand out Here is the real VAM with corrections for bicycle weight, aerodynamic drag and for rolling resistance for 3 riders of different weight. At 5.5 W/kg intrinsic climbing power, the heaviest rider has 5.04 W/kg effective climbing power, the middle one has 4.94 W/kg effectieve climbing power while the lightweight has only 4.80 effective climbing power. As a result their VAM values are 1713 m/h, 1683 m/h and 1638 m/h. If the rider of 62 kg wants to have the same VAM of 1713 m/h he must produce an intrinsic W/kg of 5.62 W/kg, and the rider of 47 kg must produce an intrinsic W/kg of 5.76 W/kg in order to keep pace with the others. Conclusion; when the lightweight climbs faster, it is not because he is so light but because he is capable of producing more aerobic W/kg during longer time. Strictly speaking he is not stronger but has a higher aerobic fitness. Still it is hard to believe that the lightweight climber is in disadvantage because everyday experience seems to indicate the contrary. How many top climbers are 70 kg or more ? Let us suppose we could construct the ideal bionic climber out of standard concepts and elements. How would we do this ? Consider that on a long climbs almost all necessary energy is delivered by our aerobic metabolisme. On a 40 min climb or longer the anaerobic metabolism will contribute less than 3 % to the total effort. Our bionic man would receive a very well developped aerobic metabolism and a high amount of Type1 muscle fibers Because type 2 anaerobic muscle fibers contribute so little, we might as well reduce them as much as possible to the advantage of Type 1 aerobic fibres. For the real climber Type 2 fibers are nothing less than ballast, just as an extra water bottle or as excess food in your pocket. Because our bionic climber has less then average Type 2 muscle fibers, and a normal amount of fat, his BMI would be less than average. Unfortunately we did not find any scientific study about the relation between climlbing ability and BMI. Therefore we look at a number of results on the Angliru and the Zoncolan. Data were registered for all top-10 arrivals in a total of 6 events. https://www.typhooncycling.org/blog-2-1/negative-anaerobic-reserve monthly 0.5 2023-02-15 https://images.squarespace-cdn.com/content/v1/62ebdd400ca2a20f7fade288/30b52d5d-089e-4b91-8d29-536f78c0346b/Schermafbeelding+2023-02-15+om+15.58.00.png Blog - Negative Anaerobic reserve - Make it stand out This picture shows the result of a 10-minute all-out test leading to a -20 % negative anaerobic reserve. Prior to this test the registered reference value was P10 = 427 Watt. The riders ECP values are RT = 319W, CP = MAP = 395 W, SCP = 426 W and W’ = 21499 kJ. The test was included into a longer field training. The new average power on 10 minutes is P10 = 434 Watt i.e. only 1.6 % higher than the older value. 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