How can a cyclist estimate their power duration curve, particularly for longer efforts like gran fondos, endurance gravel, and ultra distance MTB races? Further, how does the rider then identify what power targets to establish for hills and flat sections? Is the duration of the climbs a consideration (ie would the target for a 45 min climb be different than the target for a 1.5 hr climb)? How do coasting and “active” recovery factor into target setting?
Is there a way to utilize my power data, which is primarily 1, 1.5, and 2 hour TR workouts, sprinkled with a handful of up to 3 hour outdoor rides, to personalize my targets?
I’m looking to establish power targets for some races/rides that are leading up to my ‘A’ race—Leadville Trail 100MTB.