Originally Posted by duncanblkthrne
OK, let's be honest about this.
That's the bike I've got, with a few modifications and extras: A 2007 Trek Pilot 2.1. Aluminum frame with carbon forks, seatstays, and seat post.
When I bought it, I had no idea I would end up racing, but I'm poor and can't just run out and spend $2500-5000 for an actual race bike.
I've got Mavic Ksyrium SL's for racing on.
I've got a PowerTap wheel for training on.
I've got a 53-tooth chainring in place of the 50-tooth that came with the bike.
I've been training and racing for 4 years now. I'm still Cat-4. On a good day I can get a top-10 finish.
I know this is probably a highly subjective question to ask, but: How much could this bike be holding me back?
This is a 2007 model.
I'm 49 in a couple months.
Been racing 4 years.
6'3.75", ~190lbs at race weight (not fat, but tall with high bone density).
I have a low bodyfat percentage, have strong legs (leg pressing 1100lbs on a 45 degree sled for reps), and over 4.0w/kg power at UTT.
Problem that bugs me the most when training/racing:
I can't seem to pull off a decent sprint. I can generate 1200-1300 watts peak and average over 1000 watts, but I've rarely seen my road speed, sprinting on the flat by myself, get over 30mph. Usually I have to kill myself off even getting
to 30mph on the flat.
You ask in later posts what other info we could use. The biggest would be a picture of you on the bike, on the drops for example, preferably riding outside (but a trainer or even leaning against a wall would work).
Second a screenshot of a power file would be good, maybe a portion of a ride where you sprint. Also, I think you can get your best numbers for 5s, 10s, 60s, etc. This would put a true value on "1000w average". Is it 1000w@5s? 1000w@60s? etc. "About 15 seconds" gives an idea but is it also "about 1000w?" Some real numbers would be good (also you should be doing whatever you need to do to zero the PT every time you use it, not sure what that is).
You don't need to change anything on the bike unless you've cracked something. That's totally possible - cracked chainstays, BB, etc. Usually manifests itself as creaking. It can happen so it's worth checking.
Once you get beyond that.. I tried looking for a post where I list what new racers do wrong all the time. It's in the 33, not in this section, but I rant in it a bit :) The biggest thing is that many new racers sit way too upright. I posted it a month or two ago but I can't find it.
At any rate position is absolutely critical. You can get much lower but it's not just flipping your stem. You need to take into account your hip/thigh angle which means your saddle fore/aft/height. I bet you could bring your stem down a lot. How do you do this for little money? You very politely ask an LBS if they have some take off stems that they can loan out (and you'll buy one for $20 or something like that). The quality is not the goal, it's the fit.
Here's a fit
I did on a friend/teammate, starting with a "professional fit at a bike shop that has a racing team" (implying that they know fit etc). The numbers:
"Bottom line: Seat raised 17mm & moved forward 10mm, bar lowered 25mm, stem extended from 100mm to 120mm."
He was a strong Cat 4 at the time but was frustrated by his lack of progression in his racing (speed, etc). He asked me for some honest feedback. Since my policy is not to give unsolicited advice I hadn't said anything up until then. So I did one of those, "Are you sure you want to hear this?" things and then started a list of things that we could improve. We did the fit session and he won the next three Tuesday Night races plus he placed 3rd in a target race. In fact he later won a full length A race Tuesday Night
, something I haven't been able to do.
If I'm pulling to try and bridge a gap, I'll be doing 30-35 mph without sprinting, 600-800 watts, give or take.
Getting to 30 mph is hard work, but if you do it over and over (like by racing a lot or by doing intervals) then it gets a bit easier. The biggest difference between a racer and a non-racer is the top end speed. A racer understands how to get up to speed; a non racer struggles because they never see those power numbers regularly on rides. A typical training ride for me, which might be a typical training ride for a non-racer, is something like 150w avg while hitting 300-500w on some hills. On a hard ride I might avg 170w, hitting 600-800w on short risers, but that's getting into racer territory. In a race I'll avg 160-190w (so not much more than in training) but repeatedly hit 600-800w and in some races repeatedly hit 800-1000w, all before the sprint. It's a totally different kind of workout, totally different stress on the body. Until you go out and do that kind of stuff over and over it'll be nigh impossible to hit those numbers.
Part of the reason is that an "aggressive" position allows you to recruit muscles ideal for cycling (glutes etc) and repeated efforts train these muscles which in everyday life are at best lightly utilized. Once you've developed a base of cycling fitness you'll find yourself with even more power, even more speed. Lifting is an artificial form of that but unless you're doing a LOT of reps in the gym you won't replicate the stresses cycling puts on your legs. Plus I found that lifting hurts my knees so I don't do any lower body lifting.
An example of a hard pull and a sprint in a race (M40+, 2012). My 34 mph pull is a bit after 10:00 in (and "Shovel" is shovelhd here on BF). In the sprint Strava said I did 41 mph, I don't think I really did that. 1140w max, much lower sustained (900w?):
Same race, next year (this year, M35+ to help teammates, 2013), different priorities, better sprint. Strava says my sprint was 1 mph slower but the numbers don't show that the sprint was better in terms of the race. Shovel (again, a member here at Bike Forums) led me out. Note that we close 9 of the 10 second gap the solo rider has in the last half a lap. We weren't going super hard in the field so it would have been very possible to catch the guy in the sprint. I didn't do a full on sprint as I was waiting to be swarmed and I prefer to jump a second time (I don't commit to most sprints in the first jump, it's usually the second jump where I'm all in).
So basically show us your position (and get ready for an avalanche of critique), get us just one power file, make some judicious changes, and I think you'll be well on your way to hitting 35+ mph in your sprints.
As for your other things, money/job/etc, I have no advice to offer. Sorry.