Nia Spoke
#6 of 8 · score 48Not selectedTrains as Man 2 · 85 kgSynthetic rider
4th-fastest recent flying 200, 0.20 s off the best, slowing 0.030 s a week, very repeatable (±0.03). Watch: eating 86% of energy target over the last two weeks. Food log runs well under target from week 6 onward.
Recent flying 200
9.86 s
best 9.700 on Jul 28
Trend, 6 weeks
+0.030s/wk
getting slower · spread ±0.03 s
Standing 250
17.65 s
back half of 500: 12.82 s
Peak power
2,127 W
25.0 W/kg · -19 W since Jul 9
Flying 200, every session
up is fasterSession bestEach effort6-week trend
Standing starts
best effort each Thursday · up is faster250 m split
500 m time
Peak power
highest standing-start readingTeam sprint laps
last six Saturdays| Date | Lap | Run 1 | Run 2 | Best |
|---|---|---|---|---|
| Sep 26 | Lap 2 · Man 2 | 12.82 | 12.91 | 12.82 |
| Sep 19 | Lap 2 · Man 2 | 12.94 | 12.88 | 12.88 |
| Sep 12 | Lap 2 · Man 2 | 12.91 | 12.97 | 12.91 |
| Sep 5 | Lap 2 · Man 2 | 12.91 | 12.86 | 12.86 |
| Aug 29 | Lap 2 · Man 2 | 12.74 | 12.86 | 12.74 |
| Aug 22 | Lap 2 · Man 2 | 12.73 | 12.79 | 12.73 |
Fuelling vs target
last 14 days · bars are each day's share of targetEnergy
3,062 of 3,546 kcal a day
86%under target
Carbohydrate
429 of 504 g a day
85%under target
Protein
155 of 170 g a day
91%on target
Session log
34 sessions, newest first| Date | Wk | Session | Track °C | Efforts | Best |
|---|---|---|---|---|---|
| Sep 26 | 12 | Team sprint · Man 2 | 25 | 12.82 · 12.91 | 12.82 |
| Sep 24 | 12 | Standing 500 | 23 | 17.68 / 30.53 at 2,139 W · 17.68 / 30.68 at 2,095 W | 30.53 |
| Sep 22 | 12 | Flying 200 | 25 | 9.946 · 9.921 · 9.975 | 9.921 |
| Sep 19 | 11 | Team sprint · Man 2 | 28 | 12.94 · 12.88 | 12.88 |
| Sep 17 | 11 | Standing 500 | 24 | 17.62 / 30.46 at 2,185 W · 17.63 / 30.46 at 2,150 W | 30.46 |
| Sep 15 | 11 | Flying 200 | 23 | 9.842 · 9.850 · 9.842 | 9.842 |
| Sep 12 | 10 | Team sprint · Man 2 | 17 | 12.91 · 12.97 | 12.91 |
| Sep 10 | 10 | Standing 500 | 26 | 17.64 / 30.40 at 2,058 W · 17.75 / 30.56 at 2,052 W | 30.40 |
| Sep 8 | 10 | Flying 200 | 25 | 9.829 · 9.842 · 9.883 | 9.829 |
Show all 34 sessionsHide older sessions
| Date | Wk | Session | Track °C | Efforts | Best |
|---|---|---|---|---|---|
| Sep 5 | 9 | Team sprint · Man 2 | 21 | 12.91 · 12.86 | 12.86 |
| Sep 3 | 9 | Standing 500 | 25 | 17.70 / 30.53 at 2,145 W · 17.75 / 30.66 at 2,104 W | 30.53 |
| Sep 1 | 9 | Flying 200 | 25 | 9.908 · 9.863 · 9.933 | 9.863 |
| Aug 29 | 8 | Team sprint · Man 2 | 21 | 12.74 · 12.86 | 12.74 |
| Aug 27 | 8 | Standing 500 | 24 | 17.52 / 30.23 at 2,156 W · 17.59 / 30.25 at 2,145 W | 30.23 |
| Aug 25 | 8 | Flying 200 | 24 | 9.817 · 9.792 · 9.838 | 9.792 |
| Aug 22 | 7 | Team sprint · Man 2 | 22 | 12.73 · 12.79 | 12.73 |
| Aug 20 | 7 | Standing 500 | 25 | 17.58 / 30.25 at 2,153 W · 17.61 / 30.42 at 2,133 W | 30.25 |
| Aug 18 | 7 | Flying 200 | 27 | 9.763 · 9.733 · 9.742 | 9.733 |
| Aug 15 | 6 | Team sprint · Man 2 | 20 | 12.90 · 12.89 | 12.89 |
| Aug 13 | 6 | Standing 500 | 27 | 17.41 / 30.03 at 2,195 W · 17.50 / 30.15 at 2,157 W | 30.03 |
| Aug 11 | 6 | Flying 200 | 27 | 9.779 · 9.742 · 9.796 | 9.742 |
| Aug 8 | 5 | Team sprint · Man 2 | 25 | 12.82 · 12.89 | 12.82 |
| Aug 4 | 5 | Flying 200 | 25 | 9.758 · 9.738 · 9.808 | 9.738 |
| Aug 1 | 4 | Team sprint · Man 2 | 26 | 12.76 · 12.64 | 12.64 |
| Jul 30 | 4 | Standing 500 | 22 | 17.64 / 30.34 at 2,165 W · 17.67 / 30.46 at 2,141 W | 30.34 |
| Jul 28 | 4 | Flying 200 | 22 | 9.771 · 9.700 · 9.700 | 9.700 |
| Jul 25 | 3 | Team sprint · Man 2 | 25 | 12.79 · 12.85 | 12.79 |
| Jul 23 | 3 | Standing 500 | 25 | 17.64 / 30.33 at 2,237 W · 17.72 / 30.46 at 2,087 W | 30.33 |
| Jul 21 | 3 | Flying 200 | 26 | 9.908 · 9.875 · 9.900 | 9.875 |
| Jul 18 | 2 | Team sprint · Man 2 | 22 | 12.80 · 12.82 | 12.80 |
| Jul 14 | 2 | Flying 200 | 29 | 9.758 · 9.788 · 9.813 | 9.758 |
| Jul 11 | 1 | Team sprint · Man 2 | 23 | 12.82 · 12.90 | 12.82 |
| Jul 9 | 1 | Standing 500 | 27 | 17.64 / 30.40 at 2,080 W · 17.58 / 30.41 at 2,158 W | 30.40 |
| Jul 7 | 1 | Flying 200 | 26 | 9.788 · 9.763 · 9.808 | 9.763 |
Glossary
- Flying 200
- · 200 m timed after a wind-up lap, so the rider is already at top speed
- Standing 250 / 500
- · from a held start; the 250 split is lap 1, the back half is the 500 time minus the split
- Peak power
- · highest one-second reading on the standing starts, in watts
- Track °C
- · track temperature; a cold track runs slower for everyone
- Fuelling
- · daily food log against a target set from body mass: about 44 kcal, 6.5 g carbs and 2 g protein per kg on training days
- Synthetic
- · every rider and number on this site is generated by a seeded script