Quadrant Analysis and scatter graph

For 2012, I’m working on identifying my limiters.  It’s easy to say ‘everything’ but trying to be more specific.  This is where WKO and Training Peaks shine.  Take a look at the screen shot below which compares two different triathlons.



At first glance, this may not make any sense, but if you read my post on Quadrant Analysis, it may become more clear.  There are four quads in this graph:

Quad 1:  High Force / Fast Pedaling.  Example: Sprint

Quad 2:  High Force / Slow Pedaling: Example: Mountain Bike Race

Quad 3:  Low Force / Slow Pedaling: Example: Recovery / Downhill

Quad 4:  Low Force / Face Pedaling: Example: Criterium

Looking at this graph, I spent over 30% of my time in Quad 2, when in reality, most of my time should have been split between Quad 4 and Quad 1.  This tells me something about my riding style, which is low cadence.  I confirm this by looking at my scatterplot from the same two races:



Cadence is on the Y axis and Power on the X axis.

Two different races, yet very similar patterns.  Average cadence for both races was approximately 82.  This helps  identify some weak points, such as muscular endurance and cadence.  Now I know what to focus on this off-season, although I need to be careful because unlike a mountain bike race, after biking, I have to run.

At the beginning off the season, during the Grand Rapids Triathlon, I performed at a level that is exactly where I should have been during these two triathlons graphed above.  Schooling and teaching (As well as lack of focus) caused my performance to decline.  Take a look at the two graphs below.  The new blue dots is the Grand Rapids Triathlon.  My average cadence was 10 strokes faster, my threshold power was higher, my average power was higher, yet my HR data was consistent, if not slightly lower.  The Quadrant Analysis shows most of the blue dots (GR Tri) in Quad IV, which is exactly where I needed to be.  Very little in Quad II and III.  In fairness to the other triathlons, the GR Triathlon was a flat course.

The MOST important thing is to use this data to shape my training and not just look at the pretty pictures after the fact.  This data is useless if I don't incorporate it into my daily training schedule, which is exactly what I plan to do.



Scatter Plot: Cadence / Power



Below is HR / Power on a scatter plot.  Notice how all the dots are near each other, except the blue dots (GR Tri) are slightly lower.  This tells me that during the GR Tri, I was able to generate the same level of power, at a lower HR, compared to the other tris.  The one issue I do see with the blue dots is that there are only a few in the higher power output, especially when compared to the yellow race.  I don't remember how I felt coming off the bike, which is exactly why I should make better post-race or training comments in TP, but I do wonder if I held back because I knew I had to run 10K.  That's something to keep in mind.