spdntrxi

I keep looking at your position on the p3 in this thread... I'm jealous.

Ygduf

I didn't scroll back, but I found 30s faster times over 10 miles once I raised the pads about 3 inches. This is more recent. https://i.imgur.com/AAxjApyh.png - though I've brought the extensions in a little so I can bend <90 degrees at the elbows and get my face closer to my hands when I am at higher speeds.

spdntrxi

Yeah I remember reading that somewhere... I have some risers to try but to this point it's my first dedicated TT bike... Always used clip on bars before.

Ygduf

it's fun. I was really enjoying it but I've learned that Justin Rossi is the same age that I am so my spirit is a little crushed.

spdntrxi

understood

island rider

Anyone have a good suggestion on a warmup for a 10 mile TT up a few bumps and a long false flat on the way out and down the false flat and up the bumps on the way back?

kensuf

My local TT course is 15k with a few rises. Our warm-up was typically a 30-40 minute spin out there; the first 15 minutes were just to loosen up the legs (nice and easy), then a 5 minute effort at about "40k pace", then a few minutes of rest, then two 1 minute efforts.

The goal is to be nice and warm with a mild sweat when hitting the starting line, but not be so tired that you're spent.

Ygduf

tt warmups are the most important warmups, I think. can't afford to lose time anywhere because of discomfort. I use a trainer, start super easy and try to ramp up for like 20 minutes. I want a good sweat and I want the last minute to be right around my target power for the duration of the TT just so I have that "feeling" in my legs.

Wylde06

Don't get lost trying to find the start and only have maybe 15 minutes after getting dressed before you start.

island rider

So you don't taper back down from there? You just get off the trainer at close to FTP or whatever and roll over to the line?

kensuf

I would do it as I outlined above.

Ygduf

Basically, yeah. I want to be as near to warm as possible. I try to get to the start linewith fewer than 3 minutes to my start.

this is about the same concept, might work a little better than I do, but I never seem to get anywhere early enough to do this. What I do the is the 15-20 minute version

bobbyl1966

TT bike quintana roo 2003 is good for racing

revchuck 

I got a set of disc wheel covers for my 32 spoke RR465/Powertap rear wheel. Wheelbuilders recommends very limited use of them for training, so I haven't installed them yet. I won't be racing on them until November 7. Any ideas as to how far out from the event I should put them on?

Grumpy McTrumpy

I'd go one week before, just in case you have to practice dealing with wind.

echappist

not to mention that there may be fitting issues with the cover that needs to be worked out

revchuck 

A recurring issue I have on my TT bike is that my triceps hurt after a while. This seems to be inversely proportional to how hard I'm going - the harder I'm pushing, the less of a problem it is...or maybe the less I notice it. I did an hour recovery ride on the TT bike yesterday and my triceps were fussing after about ten minutes on the extensions. Any suggestions for exercises that might minimize this? Thanks!

Ygduf

sounds like you're reaching out quite a bit? If the weight of your upper body is resting on near-vertical upper arms your triceps shouldn't really even be engaged. Pics?

tetonrider

do you want to be comfortable at recovery pace or race pace? it's a serious question. at race pace, much more of your weight is supported by your feet/pedals.

now, the 2 don't have to be mutually exclusive but many riders find it hard to ride their TT bike, comfortably, at a recovery pace and even find themselves pushing a bit harder, unconsciously. this is not a bad thing.

it could be that your saddle needs to be raised just a bit, which could mean your sit bones are more supported/less weight on your front end.

also, check to see when you ride whether, at threshold, you are shifting backwards on your saddle. some folks do this, and it can be the source of lower pressure on your torso.

just some thoughts off the top of my head. hope this might help you think of what could be going on.

revchuck 

Fudgy - You're right, my triceps shouldn't be engaged, but they are. The above photos are from the fit session for my road and TT bikes. Assuming the fit was done correctly, there's no way the back half of my arm could be vertical; I'd be smacking my elbow with my knee every pedal stroke. It happens occasionally anyway when I'm pushing hard.

TR - The answer, of course, is yes. I don't notice the discomfort at race pace. The longest TT I've done so far is 20km. The issue is that my coach sometimes assigns me 2-2:30 rides on the TT bike to get me used to the position, so comfort at less than race pace is important. I'm considering raising the saddle a bit since it seems more scrunched than the road bike.

tetonrider

it doesn't HAVE TO take a 2h ride at easy pace to adapt to a bike you ride at threshold for 25, 30', max. just something to consider.

can't tell 100% from the photos you posted, but on the road bike you appear back on the saddle--knee is behind the ball of your foot. that is not wrong, just is. *seems like* you have the same saddle position on the TT bike, but your legs are in the wrong position and i just did a very quick overlay, so i could be wrong. if that is the case, then that is different for how most people who do ~25' events (most amateur TTs) would fit a TT bike. most would rotate up and forward, which would mean your elbows could stay in the same spot, your upper arms could go vertical, etc.

fwiw, i'm not sure that vertical is the goal for upper arms. i like to see it be somewhere between HTA and vertical. there's a bunch of factors in play, including the rider's physiology, handling characteristics of the frame, etc.

Ygduf

as pictured your triceps shouldn't be really engaged. I'm guessing either you're sliding back a bit when riding, or just not super comfortable and riding with some tension in your arms from not trusting the steering. All guesses from here, though.

revchuck 

Thanks, guys. Part of it may be confidence - a TT bike at 15 mph isn't all that stable - and part position. I did note on that ride that my heart rate was a bit higher than usual for the watts produced, from which I infer that my upper body was engaged more than usual. I might try the up and forward idea.

Going off on a tangent...any guidance on how much seat post must remain in the frame? The previous owner was shorter than me and had whacked off part of it.

Ygduf

usually posts have a minimum insert line. outside that I'd want at least a few inches so the post is within the junction of some tubes where the frame is stronger.

revchuck 

It does, but an unknown portion has been sawn off, therefore the question.