recneps

So ive done my first of a series of Time Trials this year, while even though I was sick and not properly rested for it I managed a pretty decent time.

10 flat miles in 23minutes and 14 seconds on a fixed gear.

How should I go about setting my split times for the next race? I think I can ride faster than 23:14
for sure if I'm not sick and well rested.

Also next time I race I will have an aero hemet, disc rear wheel and aero front how much time will that take off?

Should I shoot for seven 3.15 laps giving me 22.45? or shoot for faster?

Any clues on how I should pace myself? I had Heart rates all over the place anywhere from 182 to 200 at one point but for some dumb reason I didnt hit record on my watch so I didnt get my average.

Also my legs started hurting in the first 3 miles and never stopped think I was going too hard?


Anybody want to evaluate my position? This was lap 6 and my legs were hurting pretty bad so I had a little bit of a face going on.

waterrockets 

Position looks fine, though your toe is a little pointed...

I'd recommend riding into your rhythm. Maybe do your first lap at your average split from this time, then go faster from there. I always do better if I can maintain negative splits, and really open up in the finale.

zimbo

It's a great course for a fixed gear bike. Essentially no disadvantage whatsoever unless maybe you choose bad gearing and spin out on the back stretch.

My advice would be to go slightly harder on the front stretch than on the back stretch since it's very slightly uphill.

My two times doing this TT I had a road bike with aerobars. The second time I had 30mm wheels and an aero helmet but I'm not sure how much of a factor those were. I did do much better the second time, however.

I'll be there with a "real" TT bike with "real" TT wheels on May 2nd. I'm going to feel really stupid if I end up with the same (or worse) time as I did last year.

--Steve

Stallionforce

From the angle you've supplied I think your position looks excellent. You have a flat back, and a narrow frontal profile (from what I can tell). It would be good to have a shot directly from the side at full leg extension, and also one directly from the front.

The helmet will be the biggest savings. From this photo it appears (although, again, difficult to tell) that you are dipping your head slightly. It will be important with the TT helmet to keep your head up as much as possible. Also, you should look into getting some lycra shoe covers. Your elbows (again, from what I can tell) appear to be quite a bit in front of your shoulders. Is there a way to position your seat slightly more forward, or the aerobars back a bit? With your foot position (as waterrockets mentioned), is it natural for you to "toe" the pedal like that? Or do you have your seat jacked up a bit high? Some guys believe that bringing their seat up will flatten out their back, but this is not the case. Are you wearing a skin suit? The fabric over your mid section appears slightly wrinkled; i believe you could actually go with a tighter garment on top -- skinsuit or no. Finally, is the number on your back sprayed on tight? If it's pinned on, and if you are permitted to pin it in this position, I recommend pinning it over your bum; where you have it currently (unless it is sprayed on) it will act like a parachute.

Those are just my thoughts; I will say that you already seem to have an excellent position and I think from here it's a matter of making micro-adjustments. As for your questions, there is a lot of controversy over where you get the biggest time savings. I think most would agree (after dialing in your position) that the helmet is the biggest savings, followed by the wheels. Over such a short time trial, I wouldn't expect more than 30 to 45 seconds total from equipment changes. Position changes matter a lot more. And, of course, training! As for split times, I try to pace myself as waterrockets has suggested. I try to get faster. Don't head out and blow after a few laps. Think of it like a carpet being rolled out: you get faster the further you go and by the end you really snap out the finish. You shouldn't be sprinting, mind; you shouldn't have enough left to sprint.

I'm sure other guys like DrConnell and Vinokurtov will have some better suggestions. I am eager to see what they have to say.

recneps

Concerning seat height I went with the same height as my road bike, the guys are the bike said it looked a little high but I felt it was pretty right. The saddle is as far foward as it can be. unfortunatly the pervious owner of those aerobars made them 'un adjustable' so the only way to pull them back would be to use a shorter stem or 'choak down' on the aero bars which i will probably try next tiem.

I find it natural to pedal like that with the seat as far foward as it is, kind of forcing to be pushing back on the pedals.

recneps

I thought I was going to get split times but looks like I'm not I think will definatly take your guys pacing advise.

If I could see my split times I'm sure I would find out my 2nd and 3rd laps were way hot.

urbanknight

At the velodrome, riders usually have a coach or friend calling out times each lap. They stand about 50 feet down from the line and shout out times so you know how you're pacing yourself. The shorter the laps, the easier, though. And I mean on a 400m velodrome I was disapointed in myself for being off by as much as 10 seconds per lap. Anyway, a couple of suggestions:

1) Add about 5-10 seconds to your first lap for getting started.
2) My times were always the best when trying to keep all other laps even (although these were pursuits less than 3 miles long)
3) If you get an aero helmet, don't look down
4) Your position is better than mine ever was

DrWJODonnell

With pacing, I always like to ramp it up. However, I keep my cadence even or even drop it slightly. As you are riding a fixie, I dont know that my advice would apply. I would think with a fixie I would just try to keep it even so that you can avoid variations in cadence.