In the last Quarq Factor Installment,
we introduced the project and analyzed power for the first two rounds
of the ProXCT / US Cup Series. Now that the dust has settled on the
team's US Spring race campaign, we can examine more closely what it
takes to compete in International events in Europe.
The Quarq Factor Criteria
At
Whole Athlete, we use a standard called Maximal Steady State (MSS), a
real-world performance threshold of 20-30 minute peak power and heart
rate which reflect readily measurable and repeatable criteria confirmed
with either a simple field test or through the validated MSS testing protocol used at the Whole Athlete Performance Center.
During a mountain bike
race, a better representation of the highly variable workload over time
is normalized power since it represents the physiological demands by
estimating the power that could have been maintained had it been
constant. For each rider, normalized power as a percentage of their
individual MSS gives the value relative meaning since each person's
specific power levels can be quite different. We will keep each rider's
actual power data confidential, yet still provide a representation that
is meaningful and informative.
The Euro Effect
Four of
our Junior 17/18 riders had the opportunity to race in Austria and
Germany this past month, competing in the highest level Junior Series
UCI races. By gathering power data throughout, we found that the depth
of the fields, high level of competition, and nature of the courses all
combined to determine power demands.
The most common factor in contrast to XC races in the US
is that high level European XC races require a higher initial output (1
to 2 min peak power) to be competitive with the fastest riders,
specifically on the start loop (Table 1). But much like the various US
courses, the relative punchiness or steadiness of the climbs dictates
much of the distribution of power.
The most
effective strategy was being able to achieve a good position on the
start loop without going out too hard, then maintain consistent and
strong laps throughout, especially the final lap.
At the
Haiming, Austria event, the course featured many steep, punchy climbs
with little place to recover, whereas in Heubach, Germany the course was
basically a single stair-step climb and descent each lap. The climbing
profile differences were apparent in time in ranges around and above
Maximal Steady State (MSS) power. A significantly larger amount of time
spent at a higher supra-threshold (>140% MSS power) range on the
punchy Haiming course, while in Heubach the time between 100-140% of MSS
was greater given the more sustained climb (Table 2).
Tables 3-6 compare the time spent at MSS and above for each rider among all four US and European Spring Junior UCI events.
Table 1: Haiming, Austria & Heubach, Germany Junior UCI Series -
Men and Women
Normalized Power as Percentage of Maximal Steady State
|
Haiming, Austria
|
|
Start Lap |
Lap 1 |
Lap 2 |
Lap 3 |
Lap 4 |
Lap 5 |
Race Avg |
| Athlete 1 |
114% |
99% |
91% |
90% |
88% |
90% |
94% |
| Athlete 2 |
122% |
109% |
90% |
88% |
85% |
96% |
94% |
| Athlete 3 |
105% |
91% |
76% |
76% |
76% |
N/A |
83% |
| Athlete 4 |
129% |
94% |
85% |
75% |
78% |
N/A |
86% |
|
Heubach, Germany
|
| Athlete 1 |
122% |
95% |
95% |
94% |
97% |
N/A |
103% |
| Athlete 2 |
113% |
109% |
94% |
93% |
100% |
N/A |
99% |
| Athlete 3 |
N/A |
83% |
78% |
80% |
N/A |
N/A |
80% |
| Athlete 4 |
N/A |
106% |
93% |
98% |
N/A |
N/A |
99% |
Table 2: Haiming, Austria & Heubach, Germany Junior UCI Series -
Men and Women
Time at Maximal Steady State (MSS) and Supra-Threshold Power
| MSS: |
100 - 120% |
120-140% |
>140% |
|
Haiming |
Heubach |
Haiming |
Heubach |
Haiming |
Heubach |
| Athlete 1 |
7:00 |
12:30 |
10:40 |
14:00 |
9:30 |
3:30 |
| Athlete 2 |
8:30 |
13:00 |
12:00 |
11:00 |
10:30 |
3:30 |
| Athlete 3 |
6:25 |
12:00 |
5:15 |
7:00 |
8:00 |
5:00 |
| Athlete 4 |
8:55 |
13:40 |
5:40 |
5:25 |
6:30 |
4:30 |
Table 3: Comparison of US and European Spring Junior UCI Series - Athlete 1
Time at Maximal Steady State (MSS) and Supra-Threshold Power
| MSS: |
100 - 120% |
120-140% |
>140% |
Climbing |
| Fontana |
7:14 |
11:35 |
9:30 |
Mixed |
| Bonelli #2 |
6:42 |
10:00 |
10:30 |
Short/ Punchy |
| Haiming |
7:00 |
10:40 |
9:30 |
Short/ Punchy |
| Heubach |
12:30 |
14:00 |
3:30 |
Sustained |
Table 4: Comparison of US and European Spring Junior UCI Series - Athlete 2
Time at Maximal Steady State (MSS) and Supra-Threshold Power
| MSS: |
100 - 120% |
120-140% |
>140% |
Climbing |
| Fontana |
8:00 |
11:30 |
9:15 |
Mixed |
| Bonelli #2 |
5:15 |
10:15 |
13:30 |
Short/ Punchy |
| Haiming |
8:30 |
12:00 |
10:30 |
Short/ Punchy |
| Heubach |
13:00 |
11:00 |
3:30 |
Sustained |
Table 5: Comparison of US and European Spring Junior UCI Series - Athlete 3
Time at Maximal Steady State (MSS) and Supra-Threshold Power
| MSS: |
100 - 120% |
120-140% |
>140% |
Climbing |
| Fontana |
9:00 |
7:25 |
9:15 |
Mixed |
| Bonelli #2 |
9:50 |
7:50 |
12:00 |
Short/ Punchy |
| Haiming |
6:25 |
5:15 |
8:00 |
Short/ Punchy |
| Heubach |
12:00 |
7:00 |
5:00 |
Sustained |
Table 6: Comparison of US and European Spring Junior UCI Series - Athlete 4
Time at Maximal Steady State (MSS) and Supra-Threshold Power
| MSS: |
100 - 120% |
120-140% |
>140% |
Climbing |
| Fontana |
9:20 |
6:10 |
8:15 |
Mixed |
| Bonelli #2 |
10:05 |
6:25 |
7:00 |
Short/ Punchy |
| Haiming |
8:55 |
5:40 |
6:30 |
Short/ Punchy |
| Heubach |
13:40 |
5:25 |
4:30 |
Sustained |
The Quarq Factor Phase 3 - Preview
On tap
for the Quarq Factor Project are three more UCI Junior events in the US,
including the Missoula ProXCT, Colorado Springs ProXCT, and the
National Championships at Mammoth Mountain, CA. Both Colorado Springs
and Mammoth are at high elevation and will reveal how the thin air
affects power for both sea level dwellers relative to those from
elevation towns. Stay tuned!
The Haiming course was dry, but with steep and punchy climbs.
The main climb in Heubach required a high, steady output.
Mud played a role in the challenging race in Germany.
About the Quarq Factor Project
A
longtime tool for road racers worldwide, the powermeter has become a
valuable asset for the mountain bike as well with the release of the
Quarq XX1. For the 2015 season, the Whole Athlete/Specialized Team has
partnered with Quarq Powermeters to employ this powerful tool in an
innovative project called The Quarq Factor.
By
analyzing race data throughout the year, the team will determine
optimal pacing strategies, measure power requirements of each course,
and explore what it takes for each rider to continue on an optimal
development path with greater training specificity.
Whole
Athlete/Specialized will publish an analysis of the data periodically to
demonstrate the power of the Quarq for competitive cyclists looking to
take their racing to the next level.
