Kwiatkowski World’s Quarq File

Kwiatkowski World’s Quarq File


Kwiatkowski World’s Quarq File


Simon Whiten


SRAM and OPQS release Kwiatkowski World’s Quarq Power Meter File


There’s been a lot of coverage in the cycling media about Kwiatkowski’s Strava data, so someone clever at SRAM has released, via his Omega Pharma – Quick-Step squad, his Quarq file claiming that “Kwiatkowski’s Quarq File Reveals Strategy Audacity Behind Victory”. You can’t argue with that though can you?

Kwiatkowski Worlds StravaKwiatkowski World’s Strava File
Superb work by his Polish teammates, meant that, after more than 6 hours and almost 5,500 calories burned, Michal Kwiatkowski’s world championships on Sunday came down to the final 10 minutes with an audacious attack on the final climb to bridge to the break, before attacking again to win alone.

Kwiatkowski World’s Quarq File
Solid Polish teamwork saw them riding on the front
Kwiatkowski’s stunning victory at the UCI Road World Championships road race can be examined using the data provided by his Quarq for Specialized, power meter, providing an insight into the training and strategy behind such an effort.
Kwiatkowski won the Road World Championships with a daring breakaway in the final kilometers in which the 24-year-old Pole bridged to a breakaway, then attacked again to hold off a charging group containing many of the day’s favorites. Here is a look at his Quarq power data over 253km and six and a half hours of racing…

Kwiatkowski World’s Quarq File
Michal Kwiatkowski’s Quarq power file at Training Peaks.
The 14-lap course featured 18.2km laps and a total of 4,200 meters of climbing. Kwiatkowski’s Polish teammates did a lot of work in the early part of the race so that in the first six hours and 20 minutes of racing, Kwiatkowski was well protected, though the data shows that he still did plenty of work.
• Normalized Power of 306 watts
• 3.54 w/kg Average Power
• Peak 1 hour power of 300 watts, or 4.42 w/kg
• Average heart rate of 148 bpm
• 5,490 calories burned
Quarq Power Coach, Gord Fraser, says, “Poland really stepped up to ensure the pace was high to start controlling the break. I think this was the key to the entire race. The benefits were threefold: first, and most obvious was to keep the gap to the break in check. With a max advantage of a whopping 15 minutes plus, somebody had to flinch and say enough’s enough.”
“Second, by taking the front it allowed their team leaders, Kwiatkowski and Maciej Paterski, to ride shotgun in the very front of the peloton. This allowed them to carry speed in all the corners and eliminate excess braking and re-acceleration. Over the span of a 2-3 hour chase these saved efforts due to positioning alone lowered the overall workload and normalized Power substantially. I’m willing to bet riders further back expended more energy, crucial to have on hand in the closing stages of a race.”
“Third, as an often-protected rider during my career I can’t tell you how motivating it is to have a team sacrifice and work for you. The sense of re-payment to that effort is immense, and a good rider will summon that little extra for fear of letting down his teammates.”

The Winning Moves
With just 7km to go and a group of four riders off the front, Kwiatkowski set off on what would eventually be his winning move…
• For 34 seconds, Kwiatkowski averaged 436 watts, or 6.43 w/kg.
• His peak power during this burst was 928 watts
• His average heart rate was 161 bpm
• He was able to average 53 km/h (33mph) to reach the group
• His average cadence was 83 rpm.
These are impressive numbers, especially considering the workload he had already put out for over six hours in the saddle. After catching the group, Kwiatkowski took a very short break and sat on, but with a narrow lead over the approaching peloton, that included many of the favorites, Kwiatkowski couldn’t afford to wait too long, so after less than a minute of rest from his last big effort, he once again hit the pedals hard and went for the win. This attack lasted around 3-minutes…
• His peak wattage occurred 1 minute into the attack at 706 watts
• Kwiatkowski held a Normalized Power of 501 watts for the entire attack
• His w/kg for the full attack was 7.02 w/kg
• His average heart rate was 179 bpm
• His average cadence was 93 rpm
Again, these numbers are incredibly impressive on their own but are made more so when you take into account how late in the race they occurred.
Quarq Power Coach, Gord Fraser says, “Another facet we have yet to talk about was Kwiatkowski’s descending skills. It was on the descent towards the base of the last climb, up the Mirador that the winning surge was made…. The numbers are impressive, especially when you take into account the stature of the rider in question. I wouldn’t think that Kwiatkowski tips the scales north of 140 pounds so that makes the stats even more impressive.” (Note that OPQS’ website lists Kwiatkowski’s weight at 68 kg, just under 150 lbs.)
The Final Push
Kwiatkowski World’s Quarq File
In the final, Kwiatkowski was being chased by a formidable group and whilst he was able to coast the final few metres, the last 1.7 kilometers were anything but a procession…
• He held an average power of 415 watts
• Kwiatkowski held an average speed was 59.9 km/h (37mph)
• His average heart rate was 179 bpm
• His average cadence was 102 rpm
Quarq Power Coach, Gord Fraser says, “Cycling has always been an unpredictable sport. Though at times, tactics and audacity can take a back seat to conservative racing lately. While these numbers paint what it takes statistically to net one of the biggest prizes in the sport, the coveted rainbow jersey, it’s refreshing to see within this Quarq file that this victory was accomplished by a willingness to go all or nothing with a late breakaway.”

Kwiatkowski's overall peak values for the day:
Peak 1 minute: 552 watts
Peak 20 minute: 336 watts
Peak 1 hour: 300 watts
Peak Speed: 86.1 kh/h (53mph)
Peak HR: 185bpm
Peak Cadence: 128rpm
Total Calories Burned: 5670 kj

Kwiatkowski World’s Quarq File
All photos ©BrakeThrough Media
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Omega Pharma – Quick Step’s Kwiatowski trains and races with a Quarq power meter as part of his SRAM RED 22 groupset.

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