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Training Status??? (IV)

Old 05-30-19, 02:06 PM
  #13476  
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Originally Posted by caloso View Post
But the best part was listening to my son on the way home. He finished 4th again but was only 30 seconds behind 3d and he spent most of the ride home dissecting the race and thinking about where he lost time, where he took a good line vs. a bad line. It's awesome to hear him so excited about it.
very cool!
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Old 05-30-19, 02:08 PM
  #13477  
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Originally Posted by topflightpro View Post
T-Monk, I am more intrigued by the garage. It looks like a bed frame behind you with a car of the same color behind it? And I noticed the person doing laundry.
It's @wktmeow's place. That is a bed frame, and that is a broken old civic hatch that he is slowly repairing over time. He put a new head gasket in there.
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Old 05-30-19, 02:15 PM
  #13478  
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Yea my garage is a hot mess right now haha. That's just a headboard leaning against the back of the Civic, we'll be taking it and the rest of the bed up to father-in-law's house so I don't have to sleep on a folding day bed when we stay up there. The car is something I work on like once every 3 months for a few hours. And that's my wife being awesome and doing laundry.

Check out that squat rack though! I'll be using it a lot after this season is over. Then maybe I'll get swole like @aaronmcd

Also pretty stoked with the Strava result/speed:



KOM holder looks like he was motor pacing, 2-4 were doing a TTT a few years ago

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Old 05-30-19, 02:19 PM
  #13479  
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Bro I wanna get swole in the off season too. Beats a gym membership or waiting to use rusted out equipment for free at the rec. centers.
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Old 05-30-19, 04:03 PM
  #13480  
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Originally Posted by wktmeow View Post
Also pretty stoked with the Strava result/speed:
Explain this witchcraft. 30+ on 285w?
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Old 05-30-19, 04:07 PM
  #13481  
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@thekillerpenguin

It was a TTT effort featuring @wktmeow, me, and another teammate
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Old 05-30-19, 04:08 PM
  #13482  
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Ohhhhhhh. I know I am not particularly aero, but that was about to cause an existential crisis.
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Old 05-30-19, 04:19 PM
  #13483  
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Hah, I wish! I was taking ~350w pulls and we had a blowout effort at the end of the lap:

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Old 05-31-19, 07:03 AM
  #13484  
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Originally Posted by TMonk View Post


does this look fast?


Went to a buddy's house last night to optimize my TT fit (@wktmeow). It was fine on the trainer, but this morning during TTT practice I was sliding forward a bit and my knees were hitting my elbows, which made them flare out which is totally un-aero. Might have to push the seat back a bit.

During one of our two practice runs we clocked a ~30 MPH lap, which was good for fifth place for Fiesta Island on Strava. Thing is, the first four are all the same time from a different TTT team, so it's effectively second. Also, one of our guys is sick so we only had three! Maybe next week we can take it during our final two practices before state champs next weekend.

Also, don't worry, I have a fast front that I was riding today (Hed Jet 60, Corsa Speed 23C and a latex tube).
Yah, it does.

You look to me to be giving up some hip angle to how your stack works out up front allowing you to get flatter.

I'm not sure what optimal is, low/flat and worse hip angle OR a little less low/flat and more hip angle.

Individual I guess.

You can try the seat, but the sliding forward I thought was a symptom of having to adhere to the UCI dimensions. Tri folks can scoot the seat forward and do all sorts of stuff to solve the little issues.

I've heard on Slowtwitch figuring out your armpad/cup angle so that you're kind of sandwiching yourself between that and the saddle to keep sliding to a minimum. There's even some aftermarket armrests out there to aid in it.
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Old 05-31-19, 08:39 AM
  #13485  
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Since the end of my vacation I've been putting all my efforts into the TT bike for State Champs. Despite putting in about 10k miles on it I have never put in anything remotely close to a good 40k effort. Most of that training was to ride 112 miles, and the one time I did train for a 40 I tore my groin, taking me out for 4 months. TBH, I doubt I've ever broken +70% ftp over 30 minutes.

So I didn't have high expectations this week but higher than what happened. From a sore neck and being too fatigued to pull out any decent efforts (either from overtraining or lack of sleep) I really couldn't string anything together and this has turned into a rest week. So with my wife being sick (and keeping me up all night coughing) and just not having a good prep, I'm not doing State Champs. It was more of a litmus test anyway, but it's still a bummer. If I'm okay at it I'd like to get into the TT scene around here, but both series (Piru and Fiesta) are exactly 110 miles from my house, which is tough to make.

In bike racing I always have 2 sides that fight with me, the rational side and the dreamer side. The rational side says there's nothing to say I wont come in dead last. The dreamer side of me says if I can stay tucked and put in 90% of my ftp I can get a really good time.
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Old 05-31-19, 09:13 AM
  #13486  
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Might I ask how you tore your groin? I pulled mine once, and it was one of the most excruciating things I've every experienced.
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Old 05-31-19, 09:53 AM
  #13487  
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I have what is called a 'sacral downslip' where my left pelvic bone slips down, out of place. This causes my femur to rub on my psoas and groin muscles. That day it was really tight and adding the aggressive position; something popped. The Doc never told me which muscle but the next day it was massively bruised in that area. Over 5-8 years I'd train until I'd get another injury relating to the upslip (typically quad strains), and it took a specialist in another state to get a real diagnosis.

Yoga, an SI Belt, and a few correction exercises keep it at bay. For a permanent fix I can get screws put in there, but there's a chance if its done wrong my days of riding a bike are over so I stick with the routine.
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Old 05-31-19, 10:14 AM
  #13488  
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Hip angle looks a bit funny to me, but it passes the aero eye check. Post it over on slowtwitch for feedback. They've got some criteria in a sticky on what they want to see.
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Old 05-31-19, 11:44 AM
  #13489  
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Originally Posted by Ttoc6 View Post
Hip angle looks a bit funny to me, but it passes the aero eye check. Post it over on slowtwitch for feedback. They've got some criteria in a sticky on what they want to see.
By far, video at target power preferably during a set. Sometimes they can offer feedback based on pedaling style and it will give clues about how you're moving on the bike during an effort.

I did both side view and head on views. Doing the head on view as an extra video showed me that I was lazy on my left leg for some reason with it not staying "inboard" as I pedaled. I fixed that on the spot.
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Old 05-31-19, 11:53 AM
  #13490  
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Originally Posted by burnthesheep View Post
Yah, it does.

You look to me to be giving up some hip angle to how your stack works out up front allowing you to get flatter.

I'm not sure what optimal is, low/flat and worse hip angle OR a little less low/flat and more hip angle.

Individual I guess.

You can try the seat, but the sliding forward I thought was a symptom of having to adhere to the UCI dimensions. Tri folks can scoot the seat forward and do all sorts of stuff to solve the little issues.

I've heard on Slowtwitch figuring out your armpad/cup angle so that you're kind of sandwiching yourself between that and the saddle to keep sliding to a minimum. There's even some aftermarket armrests out there to aid in it.
Thanks for the pro tips. Will sliding the saddle forward open my hip angle a little bit?

Problem is, I can't really afford to get farther fwd without hitting my elbows with my knees. I have really long femurs. I'm gonna try stretching back out again with the saddle a bit back and the bars a bit forward just to prevent that from happening. But maybe that will be bad for my hip angle and therefore power? At any rate, it's something I just have to do b/c hitting my elbows and flaring my knees during practice yesterday was no bueno.
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Old 05-31-19, 12:13 PM
  #13491  
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I'm pretty much the worst ever at TTs, but why not:
1) go ahead and slide forward, move the arms forward to match, or
2) Raise the hands so there is a slight backwards force of your forearms holding your butt in place (what I do in IAB)
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Old 05-31-19, 12:59 PM
  #13492  
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On my setup, the higher hands doesn't help at all with any "TT bike shuffle". Because I can't angle my pads/armrests independently without rotating the entire basebar until it's wing generating drag/lift. I tried that and it looked about as aero as a 2x4 in the wind.

The angled shims are the trick to "locking in".

I'm not that knowledgeable at it, I'm just a sucker for all the tons of products/pictures the Slowtwitch crowd bombards you with weekly. Also, MTM posts on there sometimes about ideas for TT.......the guy who tried and failed the hour record. Lots of ideas come from topics he's in, or the Eric guy from local to me.

You hear a little tidbit that sounds good and makes sense over there, 10 minutes on Google later you're looking at product reviews for angled shims.

I found these, but I don't have a setup that could use them. And the wife would murder me if I bought a basebar nice enough to utilize something like them.
https://drag2zero.co.uk/product/shims/
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Old 05-31-19, 01:00 PM
  #13493  
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The saddle was about as far forward as the rails would let it go already, and that post is not flippable
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Old 05-31-19, 01:02 PM
  #13494  
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damn these long femurs!
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Old 05-31-19, 01:07 PM
  #13495  
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Doubled up on my training yesterday, TTT work in the morning (2x16' at pace with some warmup and cooldown), then a 3x20' madison session at the track in the evening. First two tempo, last one hot with my and a different team taking laps on the moto pacing slower riders at 25 MPH. That's a lot of over under work!

I headed out this morning on the road bike, intending on a couple moderate z4 efforts and one VO2 max to make sure the bottom end (threshold) stays high. Legs understandably sore during my rollout, warmed up a bunch and was OK mentally with sticking to SST. Ended up setting a PR (13:20) up Mt. Soledad without really trying, huge negative split on power. Then a 320w 10' a Fiesta, and a respectable 3' at 120% up Linda Vista road. Nice!!!

I'm thinking if I focus on riding the TT bike exclusively next week, I'll actually be able to contribute to the TTT state champs team next weekend. I'm the newbie and weak link here. I'm thinking short pulls in the first half, then extending in the second half if I feel OK.

I haven't checked the competition, but the three other guys on my team (including @wktmeow) are seriously good time trialists. Kev has the 40k course record on Fiesta Island.

Maybe we can bring home some hardware!!!!
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Old 05-31-19, 01:20 PM
  #13496  
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Originally Posted by TMonk View Post
damn these long femurs!
No! You are lucky cuz you can get way more aero than those of us with short legs. Longer legs means raising the saddle and opening up the hips, thus getting lower in the front. Long femurs vs calves means opening the hips, thus getting lower in front. All while keeping the leverage of longer cranks. I had to get 160 cranks and my shoulders are still a good 6" above my hips as low as I can go. And I can bend over and put my hands flat on the floor, I'm not super stiff.
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Old 05-31-19, 01:25 PM
  #13497  
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yeah I know it has it's advantages, just makes bike fit weird sometimes. Many race bikes have short head tubes and a long top tube for my body.
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Old 05-31-19, 07:00 PM
  #13498  
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Random ride on the side of the road yesterday to stretch legs half way through the car ride. Slept in my car last night and short course preview for a 100 mile gravel race tomorrow. Some beautiful views out here in wyoming
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Old 05-31-19, 08:44 PM
  #13499  
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@furiousferret, Iím confused about the comment about FTP. By definition, shouldnít you be able to ride your FTP for a 40k TT? You should do the Piru series, really whatís 110 miles? Each way.

@burnthesheep, my husband worked with a machinist to make some angled spacers because I too have bars that are not adjustable as far as the angle of the aerobars extensions go. My fitter came up with the angle (9%), and it really wasnít that expensive to get it done. The machinist kind of got into it and he thought my bike was cool. When I went back in with the finished product, fitter says ďcongrats now you have Tony Martins cockpitĒ. Lol thats why Iím so fast.

I did a little opener ride today in the Lockwood Valley, at 5100 ft. Felt pretty good. I want to get a mock 5k TT Effort in tomorrow and a mock 10k TT Effort on Sunday. But the forecast is calling for scattered thunderstorms both days. Oy itís an hour drive for me each way. Iím still gonna head up there though. And hope for the best. Itís a pretty desolate place to get caught in a thunderstorm, no shelter. Fun times.

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Old 05-31-19, 11:17 PM
  #13500  
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110 one way, but we have to go through LA (or over through Palmdale) so 4-5 hours on the road. The wife goes with me to all races which adds the complication of her travel; its a debate to race because she doesn't want to spend all weekend on the road when she travels the weeks before and after. Its a weird problem to have and if I start racing full time again (and not picking and choosing races that only fit my strengths) it'll be an issue.

About the FTP; my guess is I could do 90% of my ftp, I'm at 285ish, so 250-255 should be the mark but I can never come close to that on a TT bike. I can't blame the bike, its either me being tired and often times its road furniture (cars, lights, etc) that screw up my interval. We really don't have a great 40k course that I've found.
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