Tim Duggan's USPRO Road Race winning power file - another look.
I had to take a closer look for myself after watching on the edge of my seat! Tim's file was originally published on Velo News by Tim's "Power Advisor" Jon Tarkington. I only wish USA Cycling could do as good a job covering the race as Tim and Jon did preparing!
Tim Duggan replicated (well in fact exceeded) his early race workload at the end of a 4+H race. That is the number one point that immediately jumped right out at me. That is hard to do! And takes a very well balanced athlete with multiple skills. At 60kg (132lb) you would think Tim is only good at climbing. This file proves he has a very deep tool chest to call upon. I caught up with Jon Tarkington of Fast Cat Coaching for a further look at this amazing race winning day.
At first glance his umbers are not amazing but remember he weighs only 60kg!! Power to weight folks! It's the name of the game. Early on when the race selection was being made and the big split came Tim had to play along with all the attacks showing us pretty high Variability (on and off the gas) along with excellent tactical sense. His wattage peaks were the highest of the race but the overall avg (280w) in the fist 21k were not anything radically hard. Through out the race you can see Tim is almost in a tempo pace accept of course the Paris Mt. climb itself. For the first three times up Paris Mt. Tim was going hard (about 5.1w/kg) for the approx 10min climb which is by my estimate 100% of his FTP or slightly over. 10min at FTP is sustainable for a guy who could feasibly hold that same effort for nearly 1H (the definition of FTP wattage). Lap 4, the penultimate climb, he blows it wide open to 6.4 w/kg for 10 min!!! 1 full watt more than the previous climbs. Try that next time you go out on your favorite Strava PB! 6.4 is on par with the best in the world and could place Tim on a Tour team.
Coming to the end (Tim's race wining 21k solo TT) he actually exceeded his early race avg to hit 305w avg for 20k. If you take a moment and consider that he's going better at the end of 4H race than when he began you get a feel for his superior condition and fitness. Most power files are what I call downward sloping to the right, that is: The highest numbers are early on (to the left) with the lower numbers later in the file (to the right). When you fist look at Tim's file it's evident he had more in the tank and that a 4:18H race is not his limit. Again, he obviously had trained well beyond this distance. If you look back at the weeks leading up to UPSPO Tim spent hours, day in and day out on the front at Tour of California. For 7 days Tim was riding on his limit puling the field around and still managing to give his teammate Pete Sagan lead out support to 5 stage wins. That kind of effort caught my eye big time. You don't see that very much, that a guy can do a hugh work load and still have speed at the end of a long day.
Tim's advisor Jon Tarkington points out that him CTL (Chronic Training Load) was 154 with a TSB (Training Stress Balance) of positive 39. I won't get too into what these measurements mean but know
that a CTL of 154 is extremely high and represents a HUGE training load placed on the athlete, well beyond what most of us call allot. A positive TSB of 39 shows that Tim was well rested coming into
this race. So... the formula is spelled out for you right there; Overload yourself in training or racing, rest, and you will likely have some amazing form. No it's not that simply put, there are many
other factors to monitor, but that's the general blueprint to arrive on form at your target event. Well done Tim and Jon!
For more info or questions feel free to contact Jon directly at Fast Cat Coaching here in Boulder.
All for now!
International Cross Racer Amy Dombroski - Athlete Profile coming soon...