A county cyclists Power data for 2015 An Post Ras
Updated 26th September 2019
Thinking of riding a top class stage race that has full time Pro Continental riders and domestic part time cyclists? This blog will give you an insight into the challenges that you will meet.
The following is from an An Post Ras County rider that I coached for the 2015 An Post Ras. It shows his Power / watts, speed and heart rate His weight was circa 80 KG
It’s possible to see what the pattern of racing was for the various stages. It also shows what’s required to get through similar races as the Ras.
There’s great demands on physical and mental endurance, cadence and bike skills for a Ras rider..
I must say a big thank you to the rider who shall remain anonymous for so generously sharing the data with us. The final Saturday and Sunday stage is missing. He successfully completed the race in Skerries.
First Hour of Sunday Stage
| Minimum | Average | Maximum | ||
| Power | 0 | 299 | 1228 | Watts |
| Heart rate | 95 | 159 | 179 | Bpm |
| Cadence | 18 | 93 | 129 | rpm |
| Speed | 42.7 | 65.7 | kph | |
| Elevation | 27 | 71 | 138 | M |
Sunday first two hours
| Minimum | Average | Maximum | ||
| Power | 298 | 1228 | Watts | |
| Heart rate | 53 | 145 | 179 | Bpm |
| Cadence | 18 | 145 | 179 | rpm |
| Speed | 40.7 | 65.7 | kph | |
| Elevation | 27 | 102 | 229 | M |
Overall Sunday
| Minimum | Average | Maximum | ||
| Power | 264 | 1228 | Watts | |
| Heart rate | 53 | 149 | 179 | Bpm |
| Cadence | 89 | 129 | rpm | |
| Speed | 36.8 | 65.7 | kph |
First hour of Mondays stage
| Minimum | Average | Maximum | ||
| Power | 246 | 991 | Watts | |
| Heart rate | 105 | 137 | 163 | Bpm |
| Cadence | 88 | 118 | rpm | |
| Speed | 23.2 | 42.0 | 62.7 | kph |
| Elevation | 41 | 60 | 84 | M |
Last ninety minutes of Mondays stage
| Minimum | Average | Maximum | ||
| Power | 263 | 900 | Watts | |
| Heart rate | 89 | 139 | 164 | Bpm |
| Cadence | 86 | 118 | rpm | |
| Speed | 6.18 | 36.8 | 68.7 | kph |
| Elevation | 9 | 75 | 248 | M |
Monday Overall
| Minimum | Average | Maximum | ||
| Power | 244 | 991 | Watts | |
| Heart rate | 89 | 135 | 164 | Bpm |
| Cadence | 88 | 118 | rpm | |
| Speed | 38.2 | 68.7 | kph | |
| Elevation | 9 | 72 | 248 | M |
UPDATED Wednesday 2TH MAY
Tuesday stage Tipperary to Bearna 156 kilometres
First hour of stage
| Minimum | Average | Maximum | ||
| Power | 229 | 980 | Watts | |
| Heart rate | 102 | 137 | 163 | Bpm |
| Cadence | 18 | 88 | 116 | rpm |
| Speed | 12.7 | 39.9 | 63.4 | kph |
| Elevation | 41 | 68 | 118 | M |
The hour after 20 k, notice the Maximum speed and cadence during this section when there were big attacks going
| Minimum | Average | Maximum | ||
| Power | 264 | 980 | Watts | |
| Heart rate | 102 | 146 | 171 | Bpm |
| Cadence | 18 | 90 | 130 | rpm |
| Speed | 39 | 69.9 | kph | |
| Elevation | 29 | 55 | 92 | M |
Tuesday Overall Notice how the average power and speed has dropped as the rider was caught up in a crash and delayed
| Minimum | Average | Maximum | ||
| Power | 250 | 985 | Watts | |
| Heart rate | 44 | 132 | 171 | Bpm |
| Cadence | 18 | 89 | 130 | rpm |
| Speed | 36.2 | 69.9 | kph | |
| Elevation | NA | NA | NA | M |
Stage 4 Wed Barna to Newport 155 K The Stage was very difficult, with the strong teams going on the attack into the very strong side winds..
Overall
| Minimum | Average | Maximum | ||
| Power | 268 | 1086 | Watts | |
| Heart rate | 65 | 140 | 174 | Bpm |
| Cadence | 18 | 89 | 126 | rpm |
| Speed | 37.3 | 63.8 | kph | |
| Elevation | 22 | 74 | M |
BATTLING THE SIDEWINDS Wednesday This is for the hour when the race met the strongest side winds and split, so the speed has to be looked at in that context. This was the section where An Post Martin Irvine and others attacked and the race went into the Gutter.
| Minimum | Average | Maximum | ||
| Power | 293 | 1024 | Watts | |
| Heart rate | 99 | 147 | 174 | Bpm |
| Cadence | 18 | 91 | 115 | rpm |
| Speed | 16.9 | 37.2 | 58.7 | kph |
| Elevation | 17 | 74 | M |
THURSDAY NEWPORT TO BALLINA 142.2 KMS THE FIRST HOUR The riders description, “The first hour was torture!”
| Thu 1st hour | Minimum | Average | Maximum | |
| Power | 301 | 932 | Watts | |
| Heart rate | 108 | 147 | 168 | Bpm |
| Cadence | 18 | 93 | 124 | rpm |
| Speed | 19.4 | 43.9 | 65.9 | kph |
| Elevation | 12 | 54 | M |
THURSDAY NEWPORT TO BALLINA 142.2 KMS Summary of overall stage
| Overall stage | Minimum | Average | Maximum | |
| Power | 268 | 1119 | Watts | |
| Heart rate | 96 | 141 | 168 | Bpm |
| Cadence | 18 | 91 | 124 | rpm |
| Speed | 40.7 | 65.9 | kph | |
| Elevation | 31 | 120 | M |
FRIDAY BALLINA TO BALLINAMORE, 160.1 KM summary of the first hour of the stage Another rip roaring stage with early attacks on a more hilly stage.. The highest maximum speed of the race so far was reached for this rider.
| Minimum | Average | Maximum | ||
| Power | 246 | 920 | Watts | |
| Heart rate | 109 | 149 | 170 | Bpm |
| Cadence | 18 | 92 | 130 | rpm |
| Speed | 24.5 | 44.4 | 72.5 | kph |
| Elevation | 10 | 85 | 190 | M |
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