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AToC stage 5 power data from Team Saxo Bank’s Gustav Larsson
Visalia - Paso Robles, 134.3 mi
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Stage 5 was the longest stage, at 134 miles, and had the lowest power readings of the Tour so far.
The chart below shows Gustav Larsson's summary data for the first six days of racing. The green bars represent his daily Training Stress Score (TSS) values, the yellow line is the daily intensity factor, the red line is the daily mean maximal 20 minute value (normalized power), and the blue line is the daily mean maximal 4-minute value (normalized power).
Total Time: 5:07:29
Stage placing: 42
GC placing after Stage 5: 28th at 6:08
Body Weight: 80kg
Average speed: 25.8
Max speed: 53.6
Average heart rate: 110
Max heart rate: 162
Average cadence: 92
Average watts: 198 (261 normalized power)
Max watts: 1007
Training Stress Score: 215 (based on a threshold of 415w)
As you can see in green, stage 2 was the hardest stage so far, other than the short prologue. Stage 5 was the least difficult based upon both training stress score and also relative intensity to Gustav's threshold power of 415w. You can easily see that Gustav had his lowest 4-minute (other than the prologue) and 20-minute mean maximal power outputs within stage 5. Stage 2 was once again the hardest. However, stage 5 was the fastest stage with an average speed of 25.8mph. Obviously the fastest stages don't always translate to the hardest.
Team Saxo Bank's Bobby Julich noted "Gustav said that today was a long day in the saddle. It was a pretty uneventful day, but at times he said that it was a bit 'sticky' tempo that Astana was setting."
Another easily seen trend within Thursday's file is how the first half had much lower power demands than the second half of the race. As usual within the "flat sprinters" stages there tends to be an early breakaway which builds up a sizeable lead while the peloton seems to casually roll along. Then in a haste to reel in the front breakaway, teammates of the fastest sprinters ramp up the chase from behind in order to catch the lead group.
Stage 5 played out just this way as several teams took over for team Astana in the final 40km. This is seen when analyzing Gustav's power file as he averaged 158w (195 normalized power) for the first half of the race, versus 238 average watts (296 np) for the second half. The trend continued if you look for Gustav's mean maximal 5-minute value (412w), and 20-minute values (334), which both came in the final 90 minutes of racing.
One lesson to be learned for your own racing is to take advantage when you can, and fuel up when the pace allows. Gustav probably consumed three times more calories the first half of the race, as compared to the last few hours, in anticipation of huge energy demands in the final stretch to the finish.
Another great metric to track is called normalized power (np). Gustav's last 11 minutes of racing averaged 360w and 397 normalized power. This means his body felt as if he held nearly 400w for 11 minutes at the end of a 5-hour race. The difference between average watts and normalized power is known as the variability index. The greater the difference between average watts and normalized power, the greater stress the body feels as compared to a steady, more constant, power output. Corners, pace changes, strategy and drafting all contribute to this variable nature of mass-start bike races. However, you won't be seeing as much variability within the stage 6 time trial since the average and normalized power readings will nearly be the same since there is no drafting or pace changes.
Bobby discusses this need to manage power output by saying, "He (Gustav) got up in the front to pull and position JJ (Haedo) a few times, but tried to save as much energy as possible for the TT tomorrow. It has been a hard race for everyone."
It should be fun to see how Gustav recovers from the first six days of racing action as he heads into the stage 6 time trial in Solvang. Don't forget that Gustav is the current silver medalist in the Olympics and he placed foruth on the same course last year, one of only three to finish within a minute of Leipheimer.
Bobby said in preview of tomorrow's important time trial that Gustav, "is prepared to go full gas tomorrow in the TT."
To see Gustav’s File Viewer and download his SRM power file visit www.trainingpeaks.com
Dirk Friel raced professionally on the roads of Europe, Asia and the Americas and is a co-founder of TrainingPeaks.com. He may be reached by at Dirk@Peaksware.com.
Hunter Allen is widely respected as an expert in coaching and training athletes with a power meter and co-author of “Training and Racing with a Power Meter”. He may be reached at Hunter@peakscoachinggroup.com.
