Originally Posted by
ldesfor1@ithaca
My Left (5" and 1') EEEwang is growing by the day and I know that I have 10-11 w/kg 1' capability, like you.
11 would be amazing. I don't know if I could get to 900W (for my weight). Probably with a coach, as it's about 9% above my pb. I'm just not that committed to it (shelling out for coach).
Originally Posted by
ldesfor1@ithaca
Keep us posted on this track stuff, if you would.
yep
Originally Posted by
ZeCanon
WR, you could win masters nats in the Kilo. My best time in the Springs would have won it last year if I was old, and I'm not exactly a kilo guy.
Don't bother looking at times from last year. Co Springs is a fast track because it's at altitude. I lost 1.5s on my kilo when we went to Trexlertown for collegiate nats.
Get the technical stuff down (start is super super important, obviously) and you could win it.
That's encouraging, thanks for the insight. I think I can use my power files to track improvement in my 200m time at the front end with standing starts. I need to figure out gearing, as I was having a tough time holding 130rpm at full power (ran a smaller gear on the first one), but that run (my first interval) was my highest average power. Might be worth training the cadence up there for the final 30 seconds (well 45 seconds more for a full kilo
).
Originally Posted by
ldesfor1@ithaca
3. Raise left side Ewang to "Cat2" levels:
Max: 1760 / 20 w/kg
5": 1628 / 18.5 w/kg
10": 1550
20": 1300
30": 1100
50": 1000
1': 968 / 11w/kg
It has been written, time to train.
welcome back to bike racing, 2010 part II.
Your 1' power goal is way above "Cat 2" on the chart
That's like above the pro version of a cat 2 (Kelley Benefits rider vs. Saxo).
I guess you're talking about your 5" power goal there. You're set up like my teammate, J. His 1' power peak isn't as high as mine, but he can hold me after the initial acceleration in a 1' test, and he's in the 9.5W/kg range average.
I think my key to ensuring a strong kilo is getting that initial jump into the "ludicrous speed" level. You know, spend as little time going slow as possible, and worry about the suffering to follow later
I should also focus on getting my 5" power back up near 20W/kg again.
This all comes at a good time for me, as I'm not old enough to race masters on the road this year, so I've been a little less motivated to race on the weekends. Masters Nats would give me a bit more purpose.