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If it's correct my power over 20 mins averaged 299w.
Which gives an FTP of 284W / 70kg = 4.06W/KG.
At hillingdon my best 20 mins has been 285w - but I've never gone full out for 20 mins...
That's still A cat though- and still very impressive 🙂
Thanks CH but it's no consolation for a 20% loss of power 😆
I'm going to try again next Tuesday, and get into the routine of recalibrating the stages each time. Also need to adjust my saddle height as my knees are killing after that race - should have left my saddle as it was lol.
Results then ?
9th 🙂
Well done CH!
Unlucky 11th again 😉 But a good showing from the team on what was a pretty brutal E12/3 race. Enjoyed it immensely. Just a bit more training needed for that last push for me.
Well done mate, those E123 races look to be at a brutal pace! But argh that's tantalisingly close to a point isn't it, feel your pain getting 12th the other day.
Want to get 8 points in the next couple of races, this weeks concentration is solely on seating position. 😆
nath, you'd have a much easier time getting points if you went somewhere hilly rather than needing to sprint at the end of a flat crit.
I thought the whole thing with Crits was that they're fairly flat and techie ?
The Redbridge circuit that's close to where I live has a pretty serious hill on it and suspect it'd be somewhere that'd suit a rider like nath. They might just use the bottom circuit for crit racing though, as it's pretty flat.
https://www.strava.com/segments/643523
I'll still take that 🙂
Well done Nath!!!
@fifeandy & epicsteve - Yeah I'm up for trying other circuits after IWS. Good thing about Hillingdon is it's 25 mins cycle ride away and there will be races every Tuesday night from April. Leaving the weekend to do some visiting of other circuits.
The only reason I really want my 3rd cat is my folks live up north (around lots of hills) so the plan was to join some friends in E123 races up there. I'm happy to move up slowly though - don't feel ready for the higher races yet.
@CH well done to you sir, keeping with the bunch & 35/45 is epic!
Update;
Shouldn't have done the Zwift race on Tuesday night with the knowledge that my bike wasn't setup correctly (from Saturday's race). Knees are hurting which isn't ideal.
I've got tomorrow off work so I've bought the [url= http://bikefastfit.com/ ]Bike Fit Fast[/url] app, some string, red dots, a spirit level and a long ruler. Tomorrow's task is to setup my bike comfortably, I'm tempted to drop my stem level slightly too.
I do need to chop some steerer off, but I daren't risk it until after IWS in case I mess it up 😆
Knees are hurting which isn't ideal.
At the risk of stating the obvious, sore knees aren't always caused by bike fit. I've ended up with sore knees through biking twice and on both occasions it was cured with some simple exercises from the physio rather than changing position on the bike.
Normally I'd agree, but the knee pain came when I spirit leveled the saddle (it was accidentally slightly pointing nose down previously). I can also feel the new position pulling at my knees. I don't think there's any harm in giving it a go?
Obviously going to record my current setup in case I make things worse 😆
Are people really generating 1400W in cat 4 sprints?! Glad I've given up road racing! That'd give you 60 odd km/h, wouldn't it? It is also higher than the average peak power required to win a tour de france stage according to this study
https://sportsscientists.com/2014/07/profile-sprint-take-win-sprint-stage/
Interestingly there doesn't seem to be a correlation between power and success in that study...
Ianpv- Sadly, no! It was in my warm up with Nath on a calibrated Stages...
I couldn't do it after an hour of racing let alone in a 3 week stage race 😀
It's about all 89kg is good for 😉
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No, too many variables, particularly the wind.
Couple of examples of my "sprint" finishes
1,006w sprint = 33.6mph (very windy - fighting against)
721w sprint = 34mph
I was side by side with Andrew for his sprint, I used 939W and was confused how he kept up until afterwards lol.
I think this is the best sprint data I've got so far: https://www.strava.com/activities/839245106/analysis
crosshair - Member
Hmmm! Sounds like some crafty carb-loading tactic to me!!
Or extra weight for those sprinting legsI'm back on MyFitnessPal today after a relatively kind few days off! Should be back within 1lb or so of last weeks race weight.
Aiming for 85kg for the Spring races.Oops- veered off-topic
Quoted you from the other thread.
I've actually put on weight this week, weighing in at 71kg this morning 😆
I keep using that for 3/4 days then giving up, this is my last week of junk food then I'm back on it.
Setup a today's plan on their app to see how it looked too, looks okay.
I've been watching some gcn bike fit videos, using the inseam measurement method of inseam - 10cm I got 77.5cm.
Guess what my saddle height is? 77.5cm 😆
So out came the plumb line - saddle is way too far back. Moved forward 1cm and spirit levelled (which is crazy hard in my saddle). See what the app says tomorrow.
Where are you classing 'bottom of your knee' in the measurements?
make sure you recheck height - most saddle rails aren't "accurate" for sliding
@weeksy - the boney bit under the knee cap
@scaredypants - yeah I've been rechecking everything as I go along
I had to put my saddle up about 20mm after the week Jesper came to watch 😀
Much happier again now- no wonder I got cramp that evening lol
I just use the 'heel on the pedal at full extension' method and it seems to work ok.
When I had my CX bike fitted at the bike shop with all these fancy tools from America- it put my saddle way too high! One ride of knee pain soon had it lowered again!
Excited about tomorrow!! I have two races left to tick off some more achievements. I'd like to think I can finish top half before the series finishes 🙂
I'm still thinking you can get points!
I'd say follow my wheel on the last few laps but it was mental last week. Everyone bunched up sprung to go. I'd probably cost you points haha.
I think you can get points too! Best upgrade your licence though!
Its so random though. I don think I have the pace to force anything so a lot of it will depend where I end up on the penultimate lap. If there's been a few hard attacks- I may not even be on the same lap as the leaders 😀
3 or 4mph winds tomorrow - perfect for TT'ing 🙄
You just need to do exactly what you did last week, but try and get a decent position on that last lap. Even if it annoys others.
I'm in a different disguise tomorrow - no bright colours 😆
License upgraded. I don't think I can take the pressure! I've got crazy butterflies!!!!
Doing exactly what I did depends on everyone else doing exactly what they did 😀
Good man!
I've got butterflies for you 😆
If the wind really is 4mph or less (given past weather history I doubt it) then I expect the pace to be higher than previous weeks.
My objective for tomorrow is be as lazy as I can get away with (hold my nerve) until the last 2-5 laps. I want to be able to access my measly 1,200w for the sprint finish.
I need 2nd to move up lol
And more importantly- you need a win to complete TiReds list 😀
Haha doubt it!
Okay I've been pratting around with the software, need to do it when it's lighter but I've marked my dots.
Is it really sad that I actually watched it!
Yep! Even I haven't watched it yet 😆
No shaven legs here!
@CH - heads up its England vs France 6 nations at Twicks tomorrow afternoon. I'd give yourself a little extra time.
Thanks Nath! I get there fairly early anyway but I'll try and leave a bit sooner- thanks 🙂
I just want to get started now and see how it's going to unfold 😀
No worries!
I've been chatting to a professional bike fitter who's just watched that video. Turns out having my saddle pointing down has over developed my quads (which are quite literally trying to rip my knee caps off).
Anyway saddles flat and higher, it can go an extra 10mm higher but will do it gradually to avoid injury. He's kindly offered to do a proper bike fit next time I'm up north.
Will get outside and do some more fitting on Sunday if the weathers okay.
Looking forward to tomorrow now, performing brain surgery right now (pinning the number to a jersey 😆 )
Lol! I ironed my number this evening 😀
#Marginalgains
I almost swapped last week to get a new one but I'm hoping 2 could be a good omen 😉
Just make sure it doesn't flap if you want gains 😆
I like to scare my opponents- they think a V8 is coming 😉 😀
Your Ford Taurus' V8?
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I'm sorry 😆
😀 Matches my helmet colour.....
Need to sleep but too wired!
Hope it goes well tomorrow. Watched the video too. Nath, I think your saddle is too far back and your arms too outstretched. No point changing before tomorrow's race, but a little bend in the elbows when on the hoods makes for suspension, and easier to reach and stay on the drops.
Over-extended itb due to saddle too high and too far back will produce knee pain on the outside of the joint, it also signals leg length imbalance if it only appears on one side.