PedalHard!!

In the bowels of MJ's we are turning mediocrity into less mediocrity. Like a (tiny) knife on a (tiny) whetstone, me and the Hood are sharpening the blade with a heaping helping of virtual hills and punishing intervals. In week 4 of a 12 week plan, I definitely feel progress. VO2 Max intervals today showed about 4% improvement over the same workout plan three weeks ago. This could be due to a second pass on the compu-course, plus some fresh legs. But I am also feeling pretty good about the plan. Hoodie is definitely ramping it up, registering some big Watts this morning on some longer intervals. One month down and I am still stoked. Thanks KL! Below is a power-to-weight chart I pirated off cozybeehive.com. This chart is a reality check, (at my current weight and power, I am a loser, not worthy of respect). But it also boggles my mind. 5s power at the elite level is around 2,000W!!! Watt the F@$&? That is AWESOME!!

http://www.facebook.com/pages/Driveway-Bike-Race-Series/38018639954?v=wall#!/photo.php?fbid=10150126917435645&set=a.129909920644.138491.117104585644&pid=8292653&id=117104585644

<><>

Men
	5 s	1 min	5 min	20 min
World Champion/World Record Holder	23.5	11.5	7.6	6.62
	23.16	11.35	7.46	6.5
	22.82	11.2	7.33	6.38
	22.48	11.05	7.19	6.26
World Class	22.14	10.9	7.06	6.14
	21.8	10.75	6.92	6.02
	21.46	10.6	6.79	5.91
	21.12	10.45	6.65	5.79
UCI Div. I/II Pro	20.78	10.3	6.52	5.67
	20.44	10.15	6.38	5.55
	20.1	10	6.25	5.43
	19.76	9.85	6.11	5.31
UCI Div. III pro	19.42	9.7	5.97	5.19
	19.08	9.55	5.84	5.07
	18.74	9.4	5.7	4.95
	18.4	9.25	5.57	4.84
Cat. 1	18.06	9.1	5.43	4.72
	17.72	8.95	5.3	4.6
	17.38	8.8	5.16	4.48
	17.04	8.65	5.03	4.36
Cat. 2	16.7	8.5	4.89	4.24
	16.36	8.35	4.75	4.12
	16.02	8.2	4.62	4
	15.68	8.05	4.48	3.88
Cat. 3	15.34	7.9	4.35	3.76
	15	7.75	4.21	3.64
	14.66	7.6	4.08	3.53
	14.32	7.45	3.94	3.41
Cat. 4	13.98	7.3	3.81	3.29
	13.64	7.15	3.67	3.17
	13.3	7	3.53	3.05
	12.96	6.85	3.4	2.93
Cat. 5	12.62	6.7	3.26	2.81
	12.28	6.55	3.13	2.69
	11.94	6.4	2.99	2.57
	11.6	6.25	2.86	2.46
Untrained	11.26	6.1	2.72	2.34
	10.92	5.95	2.59	2.22
	10.58	5.8	2.45	2.1
	10.24	5.65	2.32	1.98
	9.9	5.5	2.18	1.86
Note: Values are displayed in watts/kg. The weight should be the weight of the body only. Bicycle, kit, water bottles, etc… are all excluded

The book, Bicycling Science by Gordon Wilson, established a somewhat direct relationship between power to weight ratio (in watts per kg) with measured oxygen uptake (in ml/min/kg) in 5 trained cyclists flying the human powered aircraft Daedalus. A higher sustained power to weight ratio naturally elicits a higher breathing capacity.