Powermeter - new heights of masochism

Lumen

So I got the Powertap last night, and took it for a quick spin today.

Thought I'd share my first experience, as it might be interesting to fellow boardsies/gadget geeks who leave me for dead in the climbs

I did an hour at my usual long spin pace, then a 20 minute threshold test (which I had to cut short by a minute due to traffic).

It's an interesting piece of kit, very different from heart rate monitoring, as you get instant feedback on how much effort you are putting in. Every time I encountered a downhill, no matter how slight, the power dropped back to under 150W.

Consequently, it's like having a sadistic coach strapped to the handlebars, shouting "faster, faster!" every time you slack off. I had no idea how unpleasant cycling could be until I did this test. :pac:



According to CW, the average power from the 20-minute test should be x 0.95 for the functional threshold power, so in my case about 215W FTP.

I think I need to improve my effort, since 165bpm is pretty low for a 34-year old.

Apparently Lance puts out about 400W in the off-season, so I've a bit of work to do.

scottreynolds

Lumen wrote: »

Every time I encountered a downhill, no matter how slight, the power dropped back to under 150W.

Its really cool to see these sorts of things. I'm training for something at the moment and my coach hassles me about slowing down down hill -- HR wise. I don't have a power meter but I'd love you to keep updating here, or a blog, so we can see how you go.

Not sure what your plans are, other than 80km in three hours, but if you haven't got a plan yet I'd reccomend the cyclists training bible by Joe Friel. The latest edition, 4th, is more about power than 3rd edition which was about HR.

Let us know how the one hour power output looks. Also if you do a 10 mile TT let us know how that goes. As a 32 year old its always good to learn from your elders

Raam

Lumen, what was the exact piece of kit which you bought?

Lumen

Yeah, I should get a blog, or start using Twitter. Vanity publishing FTW!

I've ordered "Training and Racing with a Power Meter" by Hunter Allen/Andrew Coggan.

The other interesting thing is how power output shoots up on an incline - easily went into 300-400W territory, which must be very anaerobic for me. So it will be good to learn to pace my climbing.

My immediate plans are to spend this year getting comfortable on the bike and building some base fitness, and maybe join a club if I can find the time.

@Raam: I bought Ryan's Powertap SLC/Open Pro rim/fancy spokes, and stuck a 7800 cassette on to keep weight down to 1200g excluding tube+tyre. Will be updating to Ant+ shortly, in the meantime I'm running the handlebar-mounted computer that came with it.

blorg

Lumen wrote: »

@Raam: I bought Ryan's Powertap SLC/Open Pro rim/fancy spokes,

Oi! You know I was thinking of buying that

ryan_sherlock

You snooze, you lose

Seeing power from an MTB ride is even more interesting, stochastic.

Diarmuid

Yea, they are great if you are into analysing numbers etc. Here is an uphill time trial I did. Pretty much the hardest I have done. Should leave me with an FTP of 268 but I doubt I could manage that for an hour.

BTW Either you are anorexic (31.7kgs) or your weight is not set correctly in your profile.

EDIT: I also find it useful to reduce the sampling number and upping the smoothing, It gives you a clearer big picture view of the ride. I think the smoothing figure is just changing the number of samples in a moving average algorithm

EDIT2: That looks like pretty good pacing for your test.

short circuit

I am also surprised how flat your heart rate is for the workout ... so using heart rate for training can't be all that bad ... it took you about 3mins before it flattened out ... so perhaps not too good for very short intervals ... but if you are doing 2x20min intervals ... you could pretty much do it with a HRM and not need a power meter ...

But I still need want one ..

niceonetom

While a power meter is way down on my list shopping list right now, I find this stuff really interesting.

@Lumen - can I ask where you did you threshold test? Finding anywhere to go full-gas for 20 mins without traffic etc. sounds tricky in this land of roundabouts.

Also, has it occurred to you that there is money to be made (or at least recouped) with this new purchase? I can't be alone in wanting a go... mmm, graphs.... tasty.

Diarmuid

short circuit wrote: »

I am also surprised how flat your heart rate is for the workout ... so using heart rate for training can't be all that bad ... it took you about 3mins before it flattened out ... so perhaps not too good for very short intervals ... but if you are doing 2x20min intervals ... you could pretty much do it with a HRM and not need a power meter ...

But I still need want one ..

HR is good but after having the pm for a while I found that a lot of the time the feedback from the HR is too slow.
Compare my link above to this one. This was a recon of the first ride. As you can see in this one I went too hard (by just a small bit, 15W maybe) at the start and paid for it after minute 9. In the end I did the same route 1 minute slower (over 26mins). However if you compare the HR for both, they are very similar and when you see the bump on minute 9 the damage is done.

I think for training the HR better than nothing, however the powermeter really give you a more accurate picture of what is actually going on.

Lumen

niceonetom wrote: »

can I ask where you did you threshold test? Finding anywhere to go full-gas for 20 mins without traffic etc.

The R156 between Summerhill and Dunboyne. It's quiet enough, and the drivers are patient and courteous. The only problem is that the surface is a bit rough in places, but I've "upgraded" to 25mm/90psi Gatorskins to help with that.

niceonetom wrote: »

Also, has it occurred to you that there is money to be made (or at least recouped) with this new purchase? I can't be alone in wanting a go... mmm, graphs.... tasty.

Just borrow the bike (or the wheel). You can repay me in jelly snakes.

short circuit wrote: »

using heart rate for training can't be all that bad ... you could pretty much do it with a HRM and not need a power meter ...

If power meters were good VFM, Garmin would bundle then with their computers like HRM straps and cadence meters. They're not, so they don't.

You can rent a Powertap for 12 weeks for £96 + shipping. I suspect the reason this is so cheap (relatively) is because they generate loads of sales from the addicted, so it could be a false economy.

ryan_sherlock

There are many great websites/forums (a great group on google groups - slowtwitch etc...) out there that discuss power and I"m just going to jump on one thing here.

For me, HR is next to useless in training. My HR is so dependent on what I have done early in the week and where I am in my training session. Say if on a Tuesday, I did the standard 2x20 threshold session and then on Wednesday (I wouldn't usually do this) did the same thing, averaged the same power, and 'spent' my power the same over the intervals, my average HR would be very different. Wednesday would be much lower, maybe 3-4 beats average.

Me, without a PM, I go on Percieved Effort (well, PE is also very important with a PM). About the only thing I find useful from a HR point of view is to use it as an indicator when I'm tired. If I'm going full out up a 5 minute climb and my HR only hits 172, I know I'm tired.

PMs are a very expensive piece of kit, but, if I had one bike, give me a €800 wiggle special with a €1500 powermeter over any carbon fancy €5,000 bike. I'll be faster with the PM (in the medium/long run).

short circuit

ryan_sherlock wrote: »

PMs are a very expensive piece of kit, but, if I had one bike, give me a €800 wiggle special with a €1500 powermeter over any carbon fancy €5,000 bike. I'll be faster with the PM (in the medium/long run).

I've the wiggle special ... all I now need is a PM .. I wonder if I can convince "she who controls the purse strings" about how I am saving 2700 euro by not going for the expensive bike and how it will bring be home 2min27secs quicker every day from work to do more DIY.

short circuit

Lumen wrote: »

Just borrow the bike (or the wheel). You can repay me in jelly snakes.

Don't like the jellies myself ... but would you settle for a "luxury" jaffa cake .. .... from the lidl special bin

Lumen wrote: »

You can rent a Powertap for 12 weeks for £96 + shipping. I suspect the reason this is so cheap (relatively) is because they generate loads of sales from the addicted, so it could be a false economy.

I've an eye on them .. and I am restraining myself knowing that I will be looking to fork out a 1000 euro in a couple of months time ... and I am not 100% convinced how useful they are for a beginner ..

As someone else suggested .. you should start a blog ... I for one will be interested in following your progress ... and will cheer for you in July once you hit the magical 400watt mark going up the Alps.

scottreynolds

ryan_sherlock wrote: »

PMs are a very expensive piece of kit, but, if I had one bike, give me a €800 wiggle special with a €1500 powermeter over any carbon fancy €5,000 bike. I'll be faster with the PM (in the medium/long run).

It helps to say this when you have a 6,000 Euro bike and are sponsored by a power meter company :-).

ryan_sherlock

It helps to say this when you have a 6,000 Euro bike and are sponsored by a power meter company :-).

lol - well, I had to buy my road bikes and I don't get the PMs for free - they help us out with services/accessories etc... I paid full retail for my SRM.

I see your point, my point was more that lots of people buy Cervelo this and Colnago that but then say a PM is too expensive - I would rather a Alu Focus with a powermeter than the most aero Cervelo etc... without (Although, I would of course still lust after them )

Having said all that, it also takes a certain type of person to benefit from one. There is not too much use in having one on your bike if you never look at the data.

And also, lots of people just want cool bikes and not care about how fast they are going (I would say I'll be like this when I'm a bit older) - PMs are not much us for those guys (unless of course they want to look PRO).

Raam

This is all great advice. If only I had known this before I bought my cervelo

TinyExplosions

Raam wrote: »

This is all great advice. If only I had known this before I bought my cervelo

But you look cool and euro on it, so it's ok!

scottreynolds

ryan_sherlock wrote: »

Having said all that, it also takes a certain type of person to benefit from one. There is not too much use in having one on your bike if you never look at the data.

Actually this is probably the most sensible thing that anyone has ever said regarding power meters.

Notwithstanding the fact that HR is not the best way to train, I think that before you buy a power meter you should have a go at training properly using HR. I mean at least 3 months where you work to a plan with speicific goals. Either find out how to design a training program and do it or get a coach online -- its cheap believe me.

After 3 months you;ll have a pretty good idea if your ready to train properly and you'll learn all about Training zones, thresholds and most importantly Intensity, Frequency and duration. If you want to achieve anything you need firstly the dedication and then the tools.

Once you know your committed to doing training and can see a benefit in getting a power meter then you can justify the additional expense.

Joe Friel, author of the cyclists training bible, says in his book that if you don't have a routine for training your not serious (or something like that).

tunney

short circuit wrote: »

I am also surprised how flat your heart rate is for the workout ... so using heart rate for training can't be all that bad ... it took you about 3mins before it flattened out ... so perhaps not too good for very short intervals ... but if you are doing 2x20min intervals ... you could pretty much do it with a HRM and not need a power meter ...

But I still need want one ..

The reason the figures - both power and HR look constant is it is a 20 minute TT.

scottreynolds

tunney wrote: »

The reason the figures - both power and HR look constant is it is a 20 minute TT.

Actually maybe its to do with smoothing. Power is not constant compared to the HR. My first thought was that a very steady HR as well. I can hardly keep my range to a normal 9 beat range when training so to be this consistent on open roads with ups and downs and traffic is pretty good -- I understand if it was a turbo being this consistent.

Lumen

I'm guessing that the consistency in HR is probably due to anaerobic capacity, which acts as a buffer.

Throughout the whole of the 90 minute ride (not just the 20 minute test) my HR was in a range 145-165 (13%) whereas the power varied from 150-250.

zzzzzzzz

scottreynolds wrote: »

get a coach online -- its cheap believe me.

Assuming you use an online coach - any recommendations? Who do you use?

scottreynolds

aidan.offbeat wrote: »

Assuming you use an online coach - any recommendations? Who do you use?

I've been training for the Tour Of Ireland 5-day sportive and since I hadn't a clue how to train for that I enlisted an online coach from the UK - http://www.rutheyles.co.uk/coaching-services.htm. I tried to find a Irish coach, a real life one, but couldn't get anything. I have used her since October with a 2 month break due to the birth of a baby and have gone from a casual commuter to a sportive cyclist in that time.

I absolutely couldn't have done any of it with a coach. I mean I didnt' know how or when to train for such an event or how to increase my speed. My plan was that I would just go hard out for as long as possible every weekend but I'm glad to say that was foolish and I know that now.

There's different levels of coaching and a whole rake of coaches online. I choose Ruth predominantly because of the price and the fact I was able to train without having to purchase a power meter which at the time seemed to much. Oh forgot, she;s also a top amatuer TT rider in the UK (I knew she had the experience ) and he website had a section for novices (I knew she wasn't a elite trainer only and would appreciate my stupid questions)

I have made huge gains but have also been very dedicated.

scottreynolds

Lumen wrote: »

I'm guessing that the consistency in HR is probably due to anaerobic capacity, which acts as a buffer.

Throughout the whole of the 90 minute ride (not just the 20 minute test) my HR was in a range 145-165 (13%) whereas the power varied from 150-250.

do you train to a plan or to specifc HR (or now to be power)

Lumen

scottreynolds wrote: »

do you train to a plan or to specifc HR (or now to be power)

I am familiar with HR training (early 90s), but since I got back on the bike I've been focusing on distance, time and perceived effort.

I'm just getting fit enough for a structured programme, until now it would have been a waste of time - too much chance of injury with aggressive goal setting.

edit: maybe the powermeter will give me the motivation to get the TT out of the attic for interval work.

scottreynolds

Lumen wrote: »

I am familiar with HR training (early 90s), but since I got back on the bike I've been focusing on distance, time and perceived effort.

I'm just getting fit enough for a structured programme, until now it would have been a waste of time - too much chance of injury with aggressive goal setting.

Cool - if you design a training program yourself I love if you could pm it to me and let me have a look. I'm really interested in learning to design one and have been using one for months, so perhaps there will be a mutual benefit.

Diarmuid

scottreynolds wrote: »

I've been training for the Tour Of Ireland 5-day sportive and since I hadn't a clue how to train for that I enlisted an online coach from the UK - http://www.rutheyles.co.uk/coaching-services.htm..

I'll second Ruth.

pgibbo

blorg wrote: »

Oi! You know I was thinking of buying that

This may be of interest to you then. Just spotted it this afternoon. Not sure how it compares price wise with the Power Tap but 1300 off sounds good.

FrankGrimes

I knew a time would come when conversations on this forum reached a level of bafflement I just can't follow and it looks like here we are

In one sense, spending €1300 on a power meter for anyone but a hardcore cyclist seems like menatlism to me, but yet Ryan manages to make it sound like it's practically making you money (though I fully get the point on splashing out on 5k bike without a PM - guess you could say the same point would apply though = what's anyone but a hardcore cyclist doing with a 5k bike?).

But then it got me thinking, as threads that dangle the thought of spending money on cycling gear often do on here, and I have to say I'm very interested to learn just what a PM can do to help with training. I wouldn't be buying one, but that £96 rental for 12-weeks would do the job and help me get trained for the W200, ROK, and Sean Kelly tours I hope to do this summer.

Is the logic basically that speed, cadence, HR can't really tell you how hard you're working as wind, gradient and aerodynamics play a big role so if you just focus on the power you're outputting it's a clearer picture of your actual performance vs. the environment you're in?

scottreynolds wrote: »

My plan was that I would just go hard out for as long as possible every weekend but I'm glad to say that was foolish and I know that now.

That's pretty much my training plan right there - you been peaking over my shoulder? Have to say by default I have a bit of a 'feck the science, just get on the bike and push yourself to the point of sufferring - if you're not sufferring, you're not working hard enough' menality.

I figure that would do grand to get me so far, but if I can work smarter and get more results in the same time, I'd love to learn. That said, my training is limited to weekends (will now try to get out early on Friday afternoons so I can get at least 2 long spins in each weekend) and I'll be cycling to work shortly, with stretch goal of cycling up to the Hell Fire and back down as part of my commute to get plenty hill practice in. Is there any scope within this regime to really benefit from a PM rental or is this too little to play with?

tunney

FrankGrimes wrote: »

I knew a time would come when conversations on this forum reached a level of bafflement I just can't follow and it looks like here we are

In one sense, spending €1300 on a power meter for anyone but a hardcore cyclist seems like menatlism to me, but yet Ryan manages to make it sound like it's practically making you money (though I fully get the point on splashing out on 5k bike without a PM - guess you could say the same point would apply though = what's anyone but a hardcore cyclist doing with a 5k bike?).

But then it got me thinking, as threads that dangle the thought of spending money on cycling gear often do on here, and I have to say I'm very interested to learn just what a PM can do to help with training. I wouldn't be buying one, but that £96 rental for 12-weeks would do the job and help me get trained for the W200, ROK, and Sean Kelly tours I hope to do this summer.

I think a PM is overkill for anything short of competitive riding.

FrankGrimes

tunney wrote: »

I think a PM is overkill for anything short of competitive riding.

Yeh, my tendency is to agree with that, though if it helps people get motivated and they have the funds, all the best to 'em. I could see that the science of it might stack up to a convincing argument for it though, though I'd be reluctant to go beyond a rental myself.

Lumen

tunney wrote: »

I think a PM is overkill for anything short of competitive riding.

Indeed. My first time trial is tomorrow. :pac:

edit: someone once wrote:

Wise man wrote:

Why a power meter is a must:
• A proper metric with can be used to gauge improvement cycling performance and guide future improvements.
• When combined with a riders weight gives a number that is valid to compare between riders
• Pacing in TTs/triathlons
• More focused training – ride in the right zones in the right times
• Coaching – much easier for a coach to prescribe sessions and gauge how the sessions went

Much of that would seem applicable to non-competitive riding.

Home:Ballyhoura

Came across this power calculator which I found interesting to mess about with for a while!

Lumen

Home:Ballyhoura wrote: »

Came across this power calculator which I found interesting to mess about with for a while!

There are a few on here I've messed around with. Estimates 220 watts for my weights @ 35kph @ 10C, which is not far off the 225W/33.74kph I measured (and it was breezy at the time).

Diarmuid

tunney wrote: »

I think a PM is overkill for anything short of competitive riding.

You could say the same about half the bikes/gear discussed on the forums here

Raam

Diarmuid wrote: »

You could say the same about half the bikes/gear discussed on the forums here

Steady on!

scottreynolds

Further to the discussion about PM -- I thought I add Joe's 10 commandments for training. As I said previously if you are training properly then don't buy a power meter.
HEre's the raw commandments and here's a link to the article I got them from -- http://www.amateur-athlete.com/tiki-index.php?page=Joe+Friel's+10+Commandments+of+Training
Commandment 1—Train Moderately
Commandment 2—Train Consistently
Commandment 3—Get Adequate Rest
Commandment 4—Train with a Plan
Commandment 5—Train with Groups Infrequently
Commandment 6—Plan to Peak
Commandment 7—Improve Weaknesses
Commandment 8—Trust Your Training
Commandment 9—Listen to Your Body
Commandment 10—Commit to Goals

FrankGrimes

Right, I'm a man with a problem: I've signed myself up to attempting the route of La Marmotte on 14th September despite not being a good climber or really having the build or experience for it. Stoopid is as stoopid does and whatnot....

Hence the resurrection of this thread: I've got 12 weeks to get my sh1t together and get in shape to give it a good bash so I'm prepared to do whatever it takes to get ready for it and I'm ok with forking out a few quid to improve my chances of making it a positively memorable experience.

So I reckon renting a power meter . CRC have deals on these CycleOps power meters but I don't expect to be into serious cycling training after this one event so I reckon the rental is the way to go, particularly as I'll be able to train with it and use it on the day too.

So in addition to that, I was thinking of going with Scott's recommendation for Ruth Eyles as a coach. Would probably go with the Silver Option for 2 months, costing £150 in total, or maybe even just a once off Bronze option consultation to build a plan that I'd work with solo from there (£100).

This ain't about long-term value for money or smart investments, it's simply about an idiot realising he's probably bitten off more than he can chew (like Godzuki taking on Godzilla if you will) and despite having the pluck for the challenge, anything that should help me get ready for this is worth it.

So, with that in mind, what say ye - any reason to hold back on the power meter rental or coach or do they sound like smart things to do (for a change )?

ROK ON

Frank - you have a problem.

Honestly. Get a training plan. Stick with it.
Get a diet plan. Stick with it.
Forget the PM.

When you are busting your ass trying to get up the cols, is the PM going to help.
Is it going to put oxygen in your lungs?
Is it going to turn the cranks for you?
Is it going to feel the pain and lactic acid build up?
Is it going to feel sheer elation as you complete your goal.

Get on the bike and start training. f**k the gadgets.

(BTW, I need to badly follow my own advice).

Lumen

Neither is remotely necessary...

...but if you're going to get a coach a rented power meter is an good idea - the coach will be able to do a much better job since they won't have to rely on your subjective assessments of effort. Obviously check that the coach is happy with this before you commit to either.

ROK ON

BTW, as an addendum.

I have been out with various different Boards folk.
IMO, the strongest and most knowledgeable cyclists have the least amount of gizmos and gadgets on their bikes. But they tend to spend/have spent a hell of a long time cycling and devoted to improving. Maybe, just maybe that is the key.

short circuit

PM is probably an overkill ... by the time you get it, get a baseline, start training ... it will be over ..

But I believe Ruth Eyles coaches using HRM too ... and using just a HRM didn't stop Scott from finishing the ToI ... or from winning his first ever road race ... or clocking 66mins for a 25mile TT.

Get a basic HRM ... scott is selling his ... and you will be able to use it on and off the bike even after this ... and get a training plan and stick to it.

Lumen

ROK ON wrote: »

BTW, as an addendum.

I have been out with various different Boards folk.
IMO, the strongest and most knowledgeable cyclists have the least amount of gizmos and gadgets on their bikes. But they tend to spend/have spent a hell of a long time cycling and devoted to improving. Maybe, just maybe that is the key.

That rule can be generalised to "better equipment doesn't make you faster", or "it's not about the bike".

That doesn't stop people from buying €1500 bikes, €800 wheelsets, €400 computers, €250 shoes, €100 bib shorts, etc etc.

This is not restricted to cycling. People pay money to BMW for an upgraded trip computer, heated windscreen washers, and buttons on the steering wheel to override volume controls that are within arms reach.

People are stupid. Let us have our indulgences.

short circuit

Lumen wrote: »

That rule can be generalised to "better equipment doesn't make you faster", or "it's not about the bike".

That doesn't stop people from buying €1500 bikes, €800 wheelsets, €400 computers, €250 shoes, €100 bib shorts, etc etc.

This is not restricted to cycling. People pay money to BMW for an upgraded trip computer, heated windscreen washers, and buttons on the steering wheel to override volume controls that are within arms reach.

People are stupid. Let us have our indulgences.

hell yes ... I am all for indulging ... but if the aim is to invest in what will make your life easier on the Marmotte ... then gadgets is probably not the answer ... you will have to indulge in pain for that.

lukester

Lumen wrote: »

People are stupid. Let us have our indulgences.

Agreed.

If it were just another cycling frippery Frank is talking about I'd say indulge away.

But I think in this case he is actually looking for something to help him do the Marmotte

For that reason, I agree, forget the PM, use the coach and a HRM. Get the plan and train like fluck.

Lumen

lukester wrote: »

I think in this case he is actually looking for something to help him do the Marmotte

I think in this case Frank is afraid that he has bitten off more than he can chew and is looking for salvation wherever he can find it.

TinyExplosions

FrankGrimes wrote: »

So in addition to that, I was thinking of going with Scott's recommendation for Ruth Eyles as a coach. Would probably go with the Silver Option for 2 months, costing £150 in total, or maybe even just a once off Bronze option consultation to build a plan that I'd work with solo from there (£100).

She's fully booked up with clients at the mo (I'm on her waiting list), so if you need a coach you may have to look elsewhere.

Alternatively, just get out and ride, ride, ride. Then ride some more. You'll be fine!

lukester

Lumen wrote: »

I think in this case Frank is afraid that he has bitten off more than he can chew and is looking for salvation wherever he can find it.

Agree again.

But I'd be spending money on a nice long chained crucifix and a leg wax before a PM at this point.

blorg

Lumen wrote: »

I think in this case Frank is afraid that he has bitten off more than he can chew and is looking for salvation wherever he can find it.

Yes, and in a case like this (where you are aiming to go from a relatively low base to something really pretty difficult in a short period of time) I think a formal training plan and a coach would indeed be a good idea. But reckon Frank can do it without power, just with a heart rate monitor. To be honest keeping discipline is going to be the hard bit, not whether you have power data or not. Scott is the shining example to us all in this regard.

FrankGrimes

Yeh lads, in fairness, I’m not someone that has a problem getting out there and putting in the hard work and pushing through the pain barrier, I’ve a pretty damn good record in that book across a number of sports.

In this case though, due to the magnitude of the challenge (e.g. anyone of a reasonable fitness level would make it around the W200 one way or the other within the day, but that’s clearly not the case with this route) and the relatively short window available, I want to avoid being foolish about the training approach and going with my usual ‘if it hurts it’s good, if it doesn’t it doesn’t count’ approach to training, unless, of course, that is actually the best way to approach it. I wouldn’t like to look back and think if I’d been smarter and more informed about the training approach, that I could’ve done better on it.

So yeh, while I’m not really into obsessing about lightweight components and what have ya, I want to make sure I’m comfortable on the bike and that I train the right way and I pace myself well on the day. And a power meter seemed to be good way to get objective about that and to figure out what sort of effort level I can sustain up a long climb – right now I tend to focus on speed and beat myself up about only doing around 10km/h on 10% gradients. I know I can go faster than that right now, but I’m not sure how much of an increase I can sustain for a long climb and I’m not sure what would be a reasonable pace for someone of 90+kg to be going up those hills. Obviously I’ll be learning more about my limits with the hill repeats I’ve already started doing, but asking if a coach and/or power meter could help is a legitimate question and is not a case of hiding behind the gadgets hoping they’ll do the work for me. Put it this way: power meter rental + 2 months coaching = £250 ….many people here have pedals and shoes costing more than that – I’d be surprised if the former doesn’t yield more results than the latter.

That’s a pity Ruth is booked up, will check for decent alternatives. Have a HRM on my Garmin Edge 305 so I’ll start using that on all training rides from now on.