JBST Elite time vet triallist Mark Ashton
A3GR 10 mile TT - 21:33 (7th overall - 1st Vet) - July 2002

Data are: Speed (pink) Power (approx 250-380watts) Cadence (90-95 rpm)
(Data from SRM Power cranks with download software)

JBST Lessons:

1. Peak speeds associated with power of 280-340 watts, whereas starts and turns require brieff efforts of over 500watts.

2. Average cadence is 90-95 - rider uses modest gears to keep above 30 mph.

3. No HR data were recorded (intermittent malfunction) but riders own Polar HR data show effort averaged 168, that is 23 beats (or 15.8%) above aerobic base limit of 145HR.

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Club 10 mile TT (1/8/02)

Data: Heart Rate (160-178bpm) Speed (17-34mph) Power (225-600watts) Cadence (60-105 rpm)
(Data from SRM Power cranks with download software)

JBST Lessons:

1. Average cadence was adjusted to try to reduce it to approximately 90. In return power dropped below 300 watts for less time than AGR10 shown above.

2. Heart rate lifted in second half of race (a negative split) - and rider sets a PB.

3. Speed is not constant (see minute 19 to 20 where speed drops from 33 down to 19mph in 60 seconds) therefore a rider must be constantly adjusting gearing to optimise effort (HR) and best use his/her mechanical advantage (power).

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Indoor RAMP Test (100w to 300w) using SRM cranks

Data are: Heart Rate (red: bpm) Power (green: watts) Cadence (blue: rpm)
(Data from SRM Power cranks with download software)

JBST Lessons:

1. RAMP test procedure must be duplicated exactly the same each time
(e.g. gearing, bike, workloads, warm up - if any) for data to be comparable.

2. The sub 21-minute rider generates 300watts at 160 bpm indoors, whereas average 10-mile effort is 168-174bpm (or around 330-340w). See RAMP data here

3. Despite constant power it takes 1-2 minutes for HR to truely reflect the bodies effort to keep producing a certain power level (see minutes 34 to 37 above).

See his progress with JBST since November 2000 here