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Gustav Larsson’s third place power data from the Solvang time trial

by VeloNews.com

• February 20, 2009
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Solvang time trial, 15 miles

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By Dirk Friel and Hunter Allen

Podium power: Larsson’s stage 6 TT power file

Photo: Courtesy

Gustav Larsson placed third in Friday’s stage 6 time trial in Solvang. This is one place better than his fourth place finish last year and was a full 47 seconds faster.

He averaged 486 watts for just over 30 minutes. This new SRM data file also made us aware that we need to update his functional threshold power (FTP) value from the original setting of 415w. Gustav’s FTP is now set at 470 watts which is about 5 percent lower than his 30-minute power value he set Friday.

By racing with a power meter Gustav benefits by collecting data when he is going at his absolute maximum, which is hard to do in training. You may have noticed that Lance Armstrong also raced with an SRM on his time trial bike as a way to collect valuable data which can now be directly applied to training.

After the time trial Gustav stated, “I tried to hold to 480-490 watts all on the flat and then tried for 540 watts on the hill. It is hard to pace on the way back, since it is downhill and bumpy all you can do is just pedal and push hard. I felt good and strong today. It was a good time trial.”

When we look at his power file, notice how quickly he gets right to his threshold power, only about 2 minutes above his threshold and then right to 480-490 watts. For Gustav, at 480 watts, this is equal to 6.0w/kg, which is definitely the magic number. (Reminder: Gustav got the silver medal in the Beijing Olympics this past year.)

He does an excellent job of pacing himself along the flats to Ballard Canyon. Once he gets there, he pushed hard at 542 watts average over the hill, which is 115 percent of his functional threshold power of 470 watts. What is very impressive is the fact that he was able to average nearly the exact same watts on the way out to Ballard as on the way in. On this particular course, out of more than 20 files we have reviewed, we have never seen an athlete, amateur or professional, ride the downhill with their watts so close to their threshold on the way back to the finish. Being able to ride close to threshold watts on the way home is definitely key to doing well in the stage.

The chart shows Gustav Larsson’s summary data for the first seven days of racing. The important metric to view now that we have Gustav’s time trial SRM file is the red line which shows his mean maximal 30-minute value (normalized power). Friday’s file clearly showed that he set his highest 30-minute power reading of the Tour of California so far. 

Podium power: Larsson’s power readings this week

Photo: Courtesy

As Bobby Julich predicted Thursday, it does seem that Gustav had a relative rest day on stage 5 and recovered well to produce yet another impressive time trial result. Now it is back to helping out his team leader Jens Voigt, and sprinter JJ Haedo.

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 e-mail at Dirk@Peaksware.com.

Hunter Allen who 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.

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