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I'm just an average age-grouper / weekend warrior blogging about Ironman Triathlon Training and this complex puzzle of juggling life, having fun and reporting on my various feats of strength and endurance adventures!

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What is so special about riding 100 miles? It’s just a number. But when you can say, “I just rode 100 miles!” you can take pride and stand up straight when you say it. Pedaling 100 miles is a “milestone,” pardon the pun, no matter if it’s your first century ever or it is the first one of your season. Most of us vividly remember our first century. I do, even if it was back in the summer of 1985. For someone who has never spent that much time in the saddle, it can seem quite daunting. Even for more experienced riders, completing your first 100-mile ride of the season takes preparation. Setting out to do a century and completing it takes time and proper training.

Weather may dictate your training plan, but all riders preparing for a century need to follow a plan that builds in steps. Most riders will benefit from one of the three training recommendations below.

The Weekend Rider

If this is your option, divide your training into two parts: quality and quantity. The quality comes from your indoor sessions. The quantity from your outdoor sessions. In this case, when training indoors, you are doing long, sustained efforts to work on building your lactate threshold (LT). During these rides, it is also beneficial to sprinkle in some shorter efforts in order to add intensity. In your standard work week, plan on doing one or two structured sessions on your trainer. Any other indoor sessions should consist of recovery or low tempo rides. The goal is three or four indoor rides during the week.

Example of quality indoor sessions

2 X 20’s LT Builder

15 min warm up Zone 1 into Zone 2
Do 2 X 20’s at 92-95% of your FTP
10 min recovery low Zone 2 between efforts
5 min cool down letting HR drop slowly to low Zone 1

2 X 20’s LT Builder with Jumps

15 min warm up Zone 1 into Zone 2
Do 2 X 20 minutes
Minutes 1 to 18 for each effort at 90-93% of your FTP
Minutes 18 to 20 for each effort at 120% of FTP
10 min recovery Low Zone 2 between efforts
5 min cool down letting HR drop slowly to Low Zone 1

3 X 10’s LT Builder

15 min warm up Zone 1 into Zone 2
1 X 5 minute at 100 of FTP
5-minute recovery low Zone 2
Do 3 X 10’s at 100-107% of your FTP*
5 min recovery low Zone 2 between each effort
5 min cool down letting HR drop slowly to low Zone 1

*You could do a version of the 3 X 10 minutes with a one-minute jump at the end of each 10-minute effort. Keep the same FTP target.

Recovery Ride

15 min warm up Zone 1 into Zone 2
1 X 25 minutes at 60-70% of your FTP
5 min cool down letting HR drop slowly to low Zone 1

Do the quality work indoors, then work on the quantity on the weekends while riding outdoors. The outdoor training here depends on your endurance base. Ultimately, the goal is to have one ride of four to five hours under your belt two to three weeks before the century with the goal of targeting saddle time versus distance. Working backward, build your training time up slowly. Begin with one to two hour rides six to seven weeks out. Then, for the next three weekend ride days, add 30 minutes to one hour each day you ride. If you can get outside both weekend days, that’s a bonus! Do one longer day at upper Zone 1 into Zone 2. The other day would be a shorter recovery ride in Zone 1. The long day combined with the shorter day will help build your overall endurance. One week prior to the event plan for a rest week. During the rest week, keep active on the bike by riding easy outside for one to two hours and doing one or two easy rides on the trainer.

The Limited Outside Rider

If you are stuck indoors for a significant amount of your training and only occasionally get an opportunity to ride outside, then you need to train much like the weekend rider with the addition of longer indoor sessions.  Here, you follow the same protocol as listed above during the week. Then, if you are also stuck inside for the weekend, take the rides listed above and modify them slightly. Do the two X 20 minutes or the three X 10 minutes, adding a little saddle time in after the recovery for the last efforts. Doing an additional 15 to 20 minutes at 75 to 80 percent of your FTP, then doing the final cool down, can help build your endurance.

When you do get outside again, you’ll want to think about the timing of the event. Plan your ride accordingly so that it falls on the incremental building phases in the graphic above. Even with limited outside riding, you still want to rest one week prior to the century.

The Unlimited Rider

The unlimited rider is the envy of those who follow the training advice above. Your training will be based on the same principles of quality and quantity, however there is no need to ride indoors. The weekly quality sessions are the same as above but are completed while riding outside. As an unlimited rider, you have the same objectives of one or two LT building days mixed in with recovery days. And, just like the previous two scenarios, you build endurance incrementally on the weekends. The final step is resting one week prior to the big ride.

When training for a century, your primary goal is to build your endurance. While there is no “proof” as to which is better, the trainer or the road, I am of the personal opinion that for most of us, using the trainer for quality and the road for quantity is a solid combination that works. While there are some that ride endless hours indoors, I would never ask my athletes to log more than two hours on an indoor trainer. The key is to plan to meet your goal in steps and train regardless of what Mother Nature gives you. The road provides a lot of variability while the trainer provides structure. Both types of rides will prepare you for a successful century.

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The arrival of dual-sided power meters created a new concern for cyclists who do not have a 50/50 (or nearly so) power balance between their legs: How can one achieve the perfect biomechanical symmetry needed for the best cycling performance? Some references seem to indicate that symmetry is the constant of moving exercise (although minor asymmetries are often present in even the most symmetric examples) and is a result of lateral dominance or external mechanical factors such as shims (Ogeta Alday, 2015).

It should be noted that the concept of asymmetry is measurable in several different ways, including mechanical efficiency or smoothness (Gordon, 2002) and newer concepts like GPR (gross power released) and GPA (gross power absorbed) (Allen, 2015). There is no clear consensus as to whether a change in intensity or cadence balances or imbalances the left/right distribution of efforts (Rannama 2015, Sanderson 1990, Carpes 2011, 2016).

Although asymmetry in cycling and its effect on performance are a subject of current study in the scientific community (Bini, 2015 and Carpes 2007, 2010), it is from the perspective of injury risk (Rabin, 2015) that the research more clearly develops the relationship between the adaptation that causes asymmetry (a closed kinetic chain and the symmetrical references between the points supporting it) and the discomfort or injury that in turn results from the asymmetry (Cavanagh, 1986). On the other hand, the variability of the appearance of asymmetry and origin suggests that it can change over time depending on the rider’s fitness, muscle flexibility, etc. (Daly 1976).

Based on this premise, whether corrective or preventive, we assume that  analysis of a cyclist’s asymmetry expressed by kinetics and not only by kinematics (Yanci, 2015) is an excellent method of deepening the scientific knowledge of this area in cycling. Thanks to software like WKO4, complemented with good knowledge and appropriate biomechanical intervention, we hope to shed more light on this type of asymmetry. Through deepening our knowledge and providing measured solutions, we aim for more sustainable improvement in comfort and prevention of injuries, as well as power production.

Asymmetries in cycling are as unique as the cyclist (Smak, 99), but we have gathered several examples that may be catalogued as generic. All metrics have been measured with a power meter and subsequently analyzed in the WKO4 software.

CASE 1: Anatomic Asymmetry: 2cm fracture of femoral head

This anatomical asymmetry requires the bones to perform an extreme range of motion that cannot be compensated for by hyperextension of the joints because it exceeds the functional ranges of motion at the hip, knee, and ankle. The recorded left-right balance in this instance is 45/55, mainly due to differences in GPR (tangential and propulsive force) from left to right (148 versus 164). On the other hand, GPA (non-useful force, tangential but in a negative sense) from left to right is practically the same (31 versus 30).

This causes a difference of net force between the left and right legs of 119 watts versus 133 watts, respectively.

In this case, we will try to rehabilitate the GPR of the affected leg, although it may not respond to the classic mechanical treatment of a shim/cleat relocation (Pruitt, 92) due to lack of motor adaptation or incomplete leg rehabilitation (Millor, 2016). However, the ability to provide direct feedback to the rider on the level of symmetry improves the rebalancing process.

CASE 2: Asymmetry due to excessive dorsiflexion of the right ankle

This rider’s right ankle muscles are not able to maintain a consistent motion in the descending phase of the crank when the crank is at 90 degrees, and the leg loses torque as the limb straightens.

This results in a lower GPR in the left leg (180 versus 195 in the right) and, perhaps because of this, a higher GPA in the left leg (33 versus 24 in the right), though there are cases where the opposite happens, depending on the position of the pelvis and the total force from the knee (Lee, 2011). The final balance here is 46-54.

The chart above displays data from a two-minute interval at 110% of this rider’s FTP, with ankling increasing with the intensity. Ankling is an erratic motor pattern (dorsiflexion in the extensor phase) that can cause both an overuse of the Achilles tendon and fascia (Burt 2013, Bruke 2003) and a reduction in gross pedaling efficiency (Cannon 2007).

CASE 3: Asymmetrical position of the pelvis on the saddle

Due to the slight asymmetrical position of this rider’s pelvis on the saddle, one leg (in this case the right) produces a greater amount of power in the descending phase, demonstrated here by a left/right balance of 49/51.

The downward torque of the left leg (GPR) is lower than the torque of the right leg (178 left versus 190 right), with no significant difference in motion. When the rider moves to the right, more bodyweight is placed on one leg than on the other, generating a more consolidated point of support on that side, which potentially explains the above example.

GPA is also slightly lower in the left leg than in the right. This is because bending the leg over the hip is more resisted on the right, with the left hip providing traction for the right leg’s extension as the corresponding sit bone lifts off of the saddle. This specific concept of paired asymmetry (right extension/left flexion and vice versa) seems more useful than comparing the downward pedal phase with the flexor of its own leg (mechanical efficiency), since they happen in different temporal situations and the movement seems to be, at least according to our data, influenced far more by the opposite leg segment than by the same leg in another phase (Hunter, 2015 and our own as yet unpublished data).

Optimization and Useful References

Based on our brief pioneering experience and the data gleaned from our case studies, we can offer some general recommendations. We believe that optimum pedaling demonstrates a left/right power balance of 50/50, with an additional balance in GPR and GPA of both legs, achieving a totally symmetrical and harmonious workload and alleviating the risk of injury or damage from incorrect patterns of movement.

It remains to be demonstrated by science whether asymmetry is less efficient from a performance point of view, or, in other words, if symmetry is more efficient. Short-term adaptations (caused, for example, by biomechanical interventions such as changing the riding position, using shims, or changing saddles) sometimes do not present the improved results immediately but depend on adaptation, control and re-education.

Written by Javier Sola and Jon Iriberri.

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When competing in triathlon, there are so many factors to consider as part of your training just to get to the start line. You can diligently put in that hard training year-round, only to be tripped up by one “minor” detail on race day—heat.

Have you ever been on holiday somewhere very hot and humid, so hot that when you come off the plane it feels like you’ve walked into a sauna? Imagine having to race in that very same sauna a few days after your arrival. Many of us from Northern climates are unprepared for the heat at popular IRONMAN events in either subtropical or even Central European regions.

Heat is one race factor that is often underestimated, but it’s also one you can plan and train for.

Heat, humidity and how it affects your body

Not everyone needs heat acclimation—like those pro triathletes who seem to be continually globetrotting—but most of us do. Heat not only impairs performance, but it could lead to heat stroke or worse. In an IRONMAN you will start your swim in the cooler hours of the morning, but you will be running in the afternoon and there is no escaping the temperatures and humidity levels at that time of day.

So, what does heat do to the human body? Have you ever wondered why you turn red in the heat? That’s your blood being drawn away from your muscles in order to cool off your skin. It takes a lot of energy to cool your body down, so more glycogen as an energy source will need to be consumed. The larger the athlete, the more glycogen is required.

In warm weather you will get a higher increase in lactate concentration because you will likely reach higher heart rate zones at much lower speeds. So those heart rate zones that you stuck to all season simply become invalidated, due to an increase in heart rate caused by decreased blood flow.

Three strategies for your heat acclimation training

Heat acclimation training improves the body’s ability to exercise in higher temperatures. For most triathletes, training for an IRONMAN starts early in the year and never in subtropical temperatures. This does not simulate anything close to race day conditions. Here are some training strategies to consider:

The DIY approach: Simulate heat by training for at least an hour in the afternoons with a few extra layers of clothing on, aiming for about five to 10 sessions over a period of two weeks preceding a race. This is a very basic approach that may work for you if outdoor temperatures are high enough. In winter, you could also set up your turbo trainer in your laundry room with the dryer running for heat AND humidity. When starting out, you should reduce your intensity slightly for the first few sessions to avoid any negative heat-related effects.
Hyperthermic Conditioning: This is heat acclimation using an artificial source such as a sauna. The protocol is simple in that you train for up to an hour prior to using the sauna. The reason is that your core body temperature is already increased, which will allow for greater heat adaptation. You should start this approach three weeks out from your event for 15 minutes a session, three times a week. Closer to the event, you can increase the duration to 30 minutes, four times a week.
Heat Chambers: If you’re lucky enough to live close to a university with a well-equipped sports physiology department, you could potentially use one of their heat chambers. This is the gold standard for heat training, as you can control all variables for specific environmental conditions and it is completely customizable. General recommendations for a full acclimation program would consist of seven to 14 sessions, two weeks out from your event. You would be in a monitored environment, have use of a treadmill or exercise bike in the chamber and would have feedback from seasoned professionals.

In addition to all of these above heat adaptation strategies, you should also plan a hydration/electrolyte supplementation strategy that’s specific to your needs. This should be based on your sweat rate and is best done with the help of a coach.

What are the benefits of heat acclimation training?

Many studies have been done on this topic, but in a nutshell you will see:

Increased blood flow to muscles, heart and skin
Improvements in fluid balance and cardiovascular stability
Enhanced sweat capacity and vasomotor responses
Less glycogen use
Lower rate of lactate buildup

When should you start training for the heat?

Your heat acclimation protocol should generally start two to three weeks out from your race. You will want to stop your heat acclimation seven days before your race to mitigate any negative impact of the heat on site. The effects of heat acclimation training can last for upward of 10 days.

What else should you plan for?

Once you arrive at your race destination, you will want to make the most of the pre-event activities and the weather, but keep a few things in mind:

Avoid high use of air conditioning, as this can negate the effects of heat acclimation
Increase your fluid, salt and magnesium uptake
Drive the race course to check the conditions for wind, shade or heat reflection on asphalted roads.

On race day:

Use plenty of sunblock and wear appropriate clothing before, during and after your event
Wear sleeved speedsuits, long-sleeved cooling tops, and/or arm coolers as further sun protection
Wear a run cap to protect your dome. Sun visors are fine, but a full cap can offer further sun protection.
Make use of the event’s drink stations as often as possible

Have a safe and successful event

The performance impact of heat on an athlete cannot be fully removed, but can be mitigated to a point. Heat acclimation training in your final weeks before your big event is scientifically proven to help your body respond better to the stresses of heat on race day. Combine your training with a hydration plan, check the race course and most importantly, be sensible on the day. Enjoy your race!

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In the largely traditional world of cycling talent identification programs, science is king. Riders usually spend years rising through the ranks of their junior and national programs, hoping to get a shot at a pro contract along the way. Regular, rigorous laboratory tests define them early on, with some potentially talented riders eventually burning out or simply moving on with their lives off-the-bike along the way. Other potential riding phenoms lack the access to the sport, the money or even awareness of national cycling programs in the first place.

But in today’s data-driven world of sports performance, one filled with tracking apps and metrics that stretch the imagination of what one’s potential might be under the right direction and circumstance—talent identification is being respectfully but deliberately turned on its head. Last year, the virtual cycling software Zwift partnered with the women’s pro cycling team CANYON//SRAM to create a first of its kind talent i.d. program—Zwift Academy—which used Zwift riding modules and TrainingPeaks’ in-depth metric analysis to select a new rider for their 2017 team.

“Zwift Academy is a modern twist on talent identification. We’ve created a new path for people to show what they can do, and along the way we cultivated an online community of supportive, like-minded female cyclists from all over the world,” said Zwift Academy’s partnerships manager, Kate Verroneau.

With thousands of riders from more than 150 countries actively using Zwift, Verroneau and her team knew they had plenty of fish in the sea, but the question came down to who was on board with this new, modern take on talent identification. For CANYON//SRAM, the opportunity was a no-brainer. “It was a different, exciting way to approach new talent while still keeping with the traditions of the sport,” said Beth Duryea, CANYON//SRAM’s sports director. “No other women’s cycling team, or men’s for that matter, had ever done talent identification this way, but we were willing to take the risk, and we’re incredibly proud of the results and of the response.”

The requirements to join were simple: You had to be a be a female over the age of 18 with a Zwift account. When Zwift Academy’s enrollment opened in early summer of 2016, more than 1,200 women from 51 countries enrolled. They ranged in age from 18 to 55 (with an average age of 38), and during the six months of the competition they would collectively log 692,558 miles during more than 45,900 hours of riding.

The competition was split into three phases: a qualifying program, semi-finals and finals. In the qualifying program, riders were required to complete at least nine virtual group training rides, as well as 27 structured Zwift Academy workouts in order to be eligible to advance to the semi-finals. Based on their performances and after careful analyzing in TrainingPeaks along with extensive background interviews on their racing history (none of the competitors were allowed to have ever raced as a professional), 12 semi-finalists were chosen to move forward and were provided mentorship from CANYON//SRAM rider Tiffany Cromwell. During this time the riders were invited to on-site, outdoor rides and further performance testing. Three finalists were chosen to attend CANYON//SRAM’s training camp in Mallorca before the final selection was made.

During the six months of competition, a unique bond amongst the women began to form, albeit largely virtually at first. A closed Zwift Academy Facebook group was started, and each day it would be filled with notes of encouragement, gear and riding advice–and genuine friendships blossomed. “For our regular group rides, Zwift made it possible for groups of 60 women from all over the world to ride together at the same time, and after a while they began to really know one another,” said Verroneau. “Women from all backgrounds, no kids, four kids, single, married, whatever—they helped each other with technical issues, time management issues and everything in between. And eventually they started meeting up in real life to ride as well.”

For 2016 Zwift Academy winner Leah Thorvilson of Little Rock, Ark., the Zwift Academy (and the Zwift Academy community) came at an important crossroads in her life. A former elite marathon runner, the 38-year-old had been sidelined with overuse injuries for several years and picked up cycling while in-between major knee surgeries. “A coach of mine had taken me out on a ride years ago as a way to crosstrain because of my injuries. He got me in clip-on pedals and I fell over a retaining wall and thought, ‘cycling is not for me.’” But in 2015, after knee-surgery number one, Thorvilson signed up for a 100-mile bike ride, bought a bike and discovered that not only did she like riding—she loved it. “After my second surgery in early 2016 I could only ride indoors, so I bought a trainer and some of my friends told me about Zwift Academy,” she said. “The locals around here always think of me as this great athlete from my running days, and so they all told me I would win. I didn’t think that I would—but I liked the idea of seeing how far I could go.”

As a full-time development director for the University of Arkansas, Thorvilson had to really put in an effort to get all of her qualifying rides and workouts in, and until she reached the semis, she wasn’t exactly sure where she was stacking up. “It got pretty intense,” laughed Thorvilson. “All the girls were following each other to see each other’s ride data, and then we started receiving all these interviews and extra tests and it was hard to know where you stood. I just wasn’t sure, and I really didn’t want to get my hopes up too much.”

But Elliot Lipski of the UK-base cycling coaching company TrainSharp knew exactly where each of the 1200 riders stood. TrainSharp worked with Zwift and CANYON//SRAM to analyze the data of every Zwift Academy rider using TrainingPeaks. At first, Lipski said they were looking at the women’s average power over a set duration, power-to-weight ratio and the number of hours they were logging to show adaptation and fatigue. “Obviously, the gold-standard in talent identification is laboratory testing, but since we couldn’t put 1200 applicants in a lab, we devised a series of criteria that the initial applicants had to meet to make it through each stage. As we dwindled down the numbers, we were able to spend more time on each rider, analyzing files and sending them questionnaires for feedback,” said Lipski.

Once the 12 semi-finalists were chosen, Lipski and his team utilized the Performance Management Chart and compared Peak Power Curves to make their final three selections.

“All of the finalists in this program had the foundations to make great professional cyclists,” said Lipski. “Where Leah particularly stood out to me was her upper-aerobic power intensity, where she could hit about 6 watts per kilogram during the final three minutes of a tough training block—it was impressive,” said Lipski. “With Leah I would also argue that her strength is her versatility. She is able to produce more than 15 watts per kilogram in a sprint while also being able to handle a high workload. These are vital skills for becoming a world tour rider.”

When Thorvilson was offered the pro cycling contract at the end of the CANYON//SRAM training camp in Mallorca, she was stunned and elated. “Even just attending the training camp in Mallorca was, for me, the beginning of the coolest thing I’ve ever done in my life,” says Thorvilson. “I had never thought about just what becoming a pro rider would mean, and the camp was a wake-up call for just how much things would change.”

And they have. Thorvilson quit her job (taking an 80 percent pay cut) and her days went from being filled with meetings to being spent outdoors on her bike—and she wouldn’t want it any other way. “This year I’ll get to see the world on two wheels,” says Thorvilson. On February 26 she raced in her first UCI race, the OmLoop van het Hageland in Belgium, and she’s excited for what the rest of the year will bring. “I want to be able to contribute something to the team, that’s my main goal,” said Thorvilson. “I don’t need to be a hero or anything, but I want for this to end with them believing that they made a good decision and I want to work hard enough to feel like I really earned this wonderful, life-changing opportunity.”

Zwift will be partnering with CANYON//SRAM for year two of the Zwift Academy in the summer of 2017, with registration opening in June and the qualification phase starting in September.  

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The first classic of the season, Milan San Remo is always an exciting affair, pitting the top riders against each other in a battle of fitness, tactics and luck. At 291 km (180 miles) Milan San Remo is the longest single-day race on the World Tour calendar. The sheer distance and lumpy finish present problems for the top sprinters while those same elements present opportunities for the escape artists who dream of a solo breakaway.

Heading south from Milan, the course hits the Mediterranean coast and follows it all the way to San Remo. Relatively flat terrain make the first 150 miles relatively straightforward, and there is often an early breakaway that is allowed to go up the road. The final 30 miles have several short climbs that each play a decisive role in the race outcome. Much of the focus is on the Cipressa (5.6 km at 4.1 percent) and Poggio (3.7 km at 3.7 percent), but there are also the Capo Belle, Capo Cervo and the Capo Berta, which all precede the two more well known climbs. After six-plus hours in the saddle, any climb taxes the legs at an exponential rate.

Team Cannondale-Drapac allowed us to take a look at the power from Will Clarke, who got in the day’s main break and kept the field at bay for more than six hours. Team Director of Performance Keith Flory also gave his insights into what it takes to perform well at Milan San Remo and his assessment of Clarke’s big day in the saddle.

Tactics and Abilities

Flory sums up Milan San Remo by saying, “It’s the longest one day race in the World Tour at 291km, so anyone who dreams of winning must be extremely efficient aerobically. The two climbs at the end of the race (Cipressa and Poggio), whilst not being particularly hard climbs normally, the distance covered previously makes them even more challenging.”

It is those very climbs that are often the catalyst for an attack, which requires a tremendous effort. “For them [non-sprinters] to win, they’ll have to attack on the Poggio and stay away to the finish,” says Flory. “This is approximately an eight-minute effort, requiring huge power to attack and get clear of both the remaining peloton and chasing sprinter teams and the ability to maintain the effort to the line.”

It’s not only about sheer power and ability. The descent off the Poggio is technical, and once down, riders still have about 3 km to cover to get to the line. As Flory points out, a good descender can expend less energy and possibly gap a poor descender, or at least force them to put in more efforts than they’d like.

Race Day

Team Cannondale-Drapac riders were ready to get in the break. As soon as the flag dropped to start the racing, Clarke and his teammate Toms Skujins—both in their first Milan San Remo—got in the 10-man group.

The gap was up to five minutes at one point, though the peloton was not truly chasing until later in the race. “Whilst they had to focus for the first 10 minutes to build a lead, it was obvious that the peloton were happy to let this go,” said Flory. The escape group worked well together, toward the end the fatigue showed in all the riders. Riders in the break began to falter, whittling the group down to a final three, which included Clarke. It wasn’t until nearly seven hours and 265 km later that the peloton swallowed them up during the ascent of the Cipressa.

Clarke earned high praise from Flory for his effort on the day. “Will had a great ride at Milan San Remo,” said Flory. “Those who know Will know that one of his strengths is to get into a strong break, which in his first Milan San Remo came very early at 1.5 km after the start. Ultimately the break got caught on the Cipressa, but for Will it was an objective met and the longest he’s ever spent in a break.”

By The Numbers

At the start, 10 riders broke clear to form the day’s breakaway. Clarke produced his Peak 20-second power of 784W (9.42W/kg), Peak 30-second power of 662W (7.96W/kg) and Peak one-minute power of 545W (6.55W/kg) just to get into break. This was less than 20 minutes into a race that would last more than 7 hours.
After 6:30 in the saddle, Clarke starts to hit several of his Peak Power values. In the course of 30 minutes from the Capo Berto to the Cipressa he hits his peak 2, 5, 6, 10, 12, 20 and 30-minute power values.
His Peak two-minute power of 517W (6.21W/kg), Peak five-minute power of 474W (5.7 W/kg) and Peak six-minute power of 449W (5.4W/kg) values come leading into and ascending the Capo Berto.
His Peak 10-minute power of 396W (4.76W/kg), Peak 12-minute power of 387W (4.65W/kg) and Peak 20-minute power of 371W (4.46W/kg) all occur leading into and then ascending the Cipressa.
This 30-minute section is also his Peak 30-minute power of 355W (4.27W/kg).
From the start of break to his catch at Cipressa, Clarke rode for 6:32 at 301 NP, 260 AP (3.13 w/kg), and averaged 24.9mph.
Ride Totals: 7:16:48, 301 NP, 259 AP (3.1W/kg), IF .68, 24.7 mph, 91 rpm, 6,774 calories, 340 TSS.

Take a look at Clarke’s race file here.

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