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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Paddy Doran

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I have been consistently the most successful coach in Irish Cycling in the last 30 years, training Olympians and Professional cyclists including a number of Ras Tailtean Winners and medalists at World & European levels. Cycling and coaching is my passion and I specialise in peaking for major events.
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