Putting Power to the Pedals

Power is the rate at which work is performed or energy is transmitted, or the amount of energy required or expended for a given unit of time. In the cycling world, power is measured in watts (w). The watt is the SI derived unit of power, equal to one joule of energy per second. Power to weight ratio (w/kg) is one of the most critical aspects to being a successful bike racer. The more power one can generate as they pedal relative to their body weight, the faster that person will be as a cyclist. For example, an average person can usually generate a power to weight ratio of about 2.5 w/kg for a 1 hour effort, whereas a Tour de France contender can turn out 6.5 to 7 w/kg for the same amount of time. Hence, cyclists, are always struggling to strike the appropriate balance between their body weight and their musculature.

I, being the bike nerd that I am, have a Powertap hub and computer on my road bike that instantaneously measures my power output and it stares me in the face as I ride. I download data to my computer and crunch numbers to see how I am doing and my workouts are structured around hitting certain power objectives. I can very accurately track how my fitness is improving or decreasing by doing standardized tests over a certain course and comparing my average power for the same route. Power is more accurate than time or speed, because it eliminates variables such as wind, tire pressure, mechanical problems, etc. As the saying goes, power is absolute.

I have always wanted to be able to have a power meter on my mountain bike, but there was never a really good option because Powertaps were not compatible with disc brakes, SRM seemingly ignored the MTB market, and Ergomo, well, it has some serious bugs and is not compatible with triple chainring cranksets found on MTBs. So, I've never had good data to analyze mountain bike races or how to structure my training to better perform during races.

For 08, however, there several manufacturers that are releasing viable options. One setup that I'm lusting after is combining a Garmin Edge 705 gps unit with a SRM crankset that measures power generated at that crank rather than the wheel. The GPS gives you all the cycling computer data (speed, distance, etc.) as well as topographic information such as rate of ascent/descent, pace, and other numbers to crunch. The SRM crankset communicates wirelessly with the Garmin computer providing power data.

08 SRM MTB Crankset


Garmin Edge 705


Also, word on the street is that Powertap is going to release a disc-brake compatible rear hub in early 2008. This unit would not be compatible with the Garmin, but it would still give power information, which is the most critical. Plus, it will likely be a slighlty cheaper option than a SRM setup.

Lastly, there is a new company on the block called Quarq. They are going to be rolling out a chainring spider mounted power measurement device that is adaptable to cranksets with separate chainring spider assemblies. It is not clear to me whether this unit will work with a triple chainring crankset though.

If one of these options comes to fruition, this year is going to be even more fun. I can't wait to be able to crunch my MTB data and use it to get faster.

Blue Star (aka Bike Nerd)

Contentedness

My high school basketball coach once opined "Be content, but never satisfied." A seemingly incongruous statement that flew right over the head of a naive kid. Here I am 15 years later and that quote just popped into my head. A sudden revelation out of my subconscious, I guess. I can't recall ever thinking of that quote since it was uttered to me during a motivational speech as another game on the hardwood approached. Until yesterday that is. But why yesterday? Yesterday, yesterday was my birthday. I've been riding this spinning globe for 32 years. I often take pause on my birthday and review the year's journey and luckily my brain works in strange ways and I remembered that quote. The last few years I've focused too much on the "never satisfied" part and forgotten about the "be content" part. As I sat and thought about my 31st year, I realized I've done some great things, despite having to overcome some big obstacles. My take on my coach's quote is to strive for balance between trying to achieve more and being content with what you already achieved. For me, I am content because: I am a bike racer; I am a lawyer; I am a husband; I a member of a loving family. What else can I ask for?

Blue Star

For the Love of CX

People at work often ask what my weekends entail during the fall. I say "cyclocross racing" and more often than not the response is "what's that?" I usually try to explain with a comparision to steeple chase, but with bikes. I get some nods, but I know there is not a true understanding there. So, here's a couple of videos to answer the question a bit more definitively.

Lesson 1: Runups and Barriers at high speed.


Lesson 2: Slippery mud while riding road bikes with skinny knobby tires means little traction and staying upright is a challenge.


Lesson 3: Euros are really good at it and they get 20,000 fans at World Cup races. There is even live TV coverage and the national news media cover the events like Americans do with baseball and football. Americans are getting better finishing 2nd at last year's World Championships (both men and women), but I doubt it will ever be as popular as it is in Europe.


In a nutshell, that is how I flog myself in the cold and wet Fall season in the Pacific Northwest. It helps with the bike handling skills and keeps my fitness relatively high so getting ready for mountain bike season doesn't hurt as much come 2008.

Got cowbell?

Blue Star

New Rig

The photo below is a peak at my Giant Anthem Advanced that I'll be racing on next year. I've got a few rides on it so far. My initial impression is that it is very light (23 lbs) and accelerates like a bottle rocket. I'm also hoping to get a super light carbon hardtail for those races that don't require full suspension.



Blue Star

Evergreen CX

I hit up some CX on Sunday in South Seattle. Despite arriving to the line about 15 minutes before the start, I was relegated to about the 15th row. I guess cross is a little popular here in the NW. The rest of the day was pass, pass, and more pass.

Me acting all serious at the start with Dutton-Willekes or Willekes-Dutton--not sure which, so hereinafter he will be referred to as WD-40 in honor of the degreaser that the world thinks is a lube.


The first of three runups on the course.


Coming through the barriers with WD-40 on my tail.


Rolling through the finish. Ended up 19th out of about 65 starters. Not bad for starting in the second to last row behind 60 guys. Next week I'll get to the start early to ensure a better start position.


Blue Star

Transitions

October and Fall generally is a time of transitions. Summer fades and the cool breezes, rain, and short days set in. This year, Seattle was not afforded the luxury of easing into winter, because it has hit already. Rides have been rain filled and cold. Suffer fests with wet hands and feet (except when I don the Goretex). The trails are wet and muddy already. Fall, where did you go?

Like the weather, my transition between race season and off-season training has not been the usual few relaxing weeks off the bike. This year my "transition" period included a 70-mile ride, some high intensity cross races, and a number of other changes from the norm as well. Now, in the second week of October, base mileage and weight training are in full effect. Also, I'm working on putting together my racing schedule for the 08 season and lining up my sponsors, some of which are already on board. It's been quite the hectic transition period to say the least.

If all goes according to plan, I should have some big news to report in the near future. So, keep checking back. I promise to keep the posts coming more frequently now that I've got my ducks in a row.

Later,

Blue Star