“right in”, as in 100% or 95, big difference in feel IMO?

What % of FTP are you doing the 20 minutes at?

It should be hard, but not crippling.

😀 Nice.

Training smart, its the dirty secret. Well apart from AICAR, peptide, and cortisone

82 days since my last KOM!

Hmmm, time for some strategic riding I think 😀

Checks back on Strava, hmm that’s not correct, 6th Dec.

1800gr+is very weighty and like you said not that wide.

HED are another option.

If you don’t fancy Chinese direct try Spin
http://ridefullgas.com/spin-koppenberg-carbone/

Nice work Jam bo!

I went with what puts a smile on my face.

can’t go wrong with that approach!

Probably aero going off those figures as the weight difference is minimal.

Although I reserve the right to change my mind when I know which brand we’re talking about as clearly aesthetics win over everything else 😆

Campagnolo have started promoting their new Bora’s that come in both clincher and tub format. Both 35 and 50 deep and both with a new wider profile.

http://www.campagnolo.com/AU/en/Wheels/bora_one_50

Certainly worth a look at if you’re considering Zipp.

A fair amount of world cup level riders run as part of their training.

Just banging out 5KM at a steady pace isn’t go to do much, mixing the pace up is.

Intervals are your friend.

Racing season is still eight weeks or so away for me. Moved from sweet spot specific period to a more interval based block this week and even managed 80km on the road today, which for me anyway is super early in the year to be outside. Although had a killer headwind for the last hour so I’m utterly busted now.

Yay to no snow!

Had a lovely 120km ride in Gran Canaria last week on a hired Super Six, and felt pretty strong for the 3000+ meters climbing we racked up.

Also almost complete on phase 1 of the MTB weight loss program, so it’s now down to a more respectable 9.2kg 😀

+1 for free-motion.

I was there there last week, popped along early one morning, got a bike sorted, joined a tour and had a jolly good time. That was road not mtb but the off road side of things looked very good as well.

That’s quite a statement njee, or at least the second half of it.

Missed this:

What did you have them build you?

I got a pair of x demo wheels, Hope hubs with Velocity Major tom rims.

Had them three seasons and they’ve been excellent, not too heavy, very low maintenance, and still true.

They are now my mud specific wheelset with Rhino tubs.

I’ve got Strada built tubs on my CX bike and they’re brilliant!

Kinda fancy a pair of Bora’s to go with rest of the Campy kit, but the price, ohh my goodness.

Thanks for writing that, 10 times better described than the majority of magazine articles.

Hmmm even more aero wheel curious now 😀

Yeah it was quite simple, I managed to get the rear barb in fine, but bugger up the front one. Probably take it to the LBS and get them to do it, but it was a useful learning experience.

I can’t believe no one has said an app that lets them turn on their heating via their phone so that the car is warm when they get into it.

Oh, and heated steering wheels, hmmmm.

Way to go with expectation management there flatboy! 😀

Thanks, I’ll have no issues taking to the LBS if things go wrong, but its a new skill I’d like to learn, followed most likely by bleeding brakes.

Will you be sticking them on a road bike or will you have a TT bike by then?

XT brakes, XO gripshift

We did this topic a month or so ago.

http://singletrackworld.com/forum/topic/flash-photography-on-trails-would-this-bother-you

This is such an interesting thread as by and large running times are comparable, unlike bike racing, (TT accepted).

And to prove that speed isn’t everything, I ran sub 35 for 10k during my build up to a marathon, yet just missed out going sub three.

I did this a couple of years ago.

Cycled twice a week and ran three times.

Ran 3:05 around Stockholm, so its definitely possible, it just depends on how much talent you’ve got and how committed you are.

I did it off a 16 week plan running one interval session, one tempo, and one long run a week combined with a couple threshold cycling sessions.

As has been said there is a world of difference between 1:30 and 3:00

Its February, is base work, don’t rush it, re-do the week if needed.

Three times a week on the trainer done at the correct levels should give you big big gains later on regardless of what your goals are.

The Salsa Spearfish is at the top of the list of bikes I’d really like to own but can’t justify list.

Now if I sold the road bike and just rode off road….

(stem needs slamming)

The deliberate destruction of careers is pretty much the raison d’etre of professional sportspeople

On the playing field maybe, however if you understand the backstory then I’m not sure you’d have posted that.

I thought van der poel was riding a double yesterday??

He was, Van Aert wasn’t

Three days before the race Van Aert received a new custom-painted blue Colnago bike which had a single front chainring whereas he usually rides a double chainring. “In hindsight it’s easy to say riding a new bike was a mistake. I rode the bike before and it was never a problem. I was really looking forward riding my new bike but it ruined my race early on. I dropped my chain but I don’t know how. Probably there was too much mud between my chain and the plate,” Van Aert said.

source:
http://www.cyclingnews.com/news/frustrated-van-aert-felt-he-was-the-best

Interesting, I’d assumed Shimano as I thought all SRAM people were already on single rings.

Sub 20 10

Impressive, best of luck with that! 8)

Good job that man! Bet that Guinness tasted great.

There wasn’t a single minute of ISLAGIATT that I didn’t begrudge. The previous 8 dyas were fine, if hard, but yesterday I was questioning why I was doing it as the fun had gone out of it.

Yeah pity we were denied the race between the two.

That was his first race on a Shimano single ring up front, seems a little odd to change to an unproven, (to him), setup for the Worlds!

Its his deplorable behavior to other people that rankles people.

If we as a community accept the whole doping era, and it seems we do when we look at, for example, Pantani, Ullrich, Veronique, the UCI (eulogised, face of Rapha, EuroSport commentry, still in charge), then Armstrong, simply because he did more effectively has to accepted as well.

However the personal tirades and destruction caused by his actions is another thing all together, and to most not forgivable.

To race 60 minutes not 40 in CX, and be competitive.

Tactics being go, go, go!

Wow nail it from the gun, almost get caught by your team mate who’s pulling your biggest rival up to you, then go, go, go again.

Superb racing.

Firstly ignore Strava power as its so inaccurate its not worth considering.

Secondly the average power output for an hour, unless you were at 100% effort the entire way, is also somewhat misleading.

If you’ve access to a WattBike then the best thing to do would be to perform a structured FTP test, something like the 2 * 8 minutes favoured by TrainerRoad.

From this you’ll get a much better figure to work with. You’ll also be able to use your HR values from the test to measure how hard you’re working on the road.

A power meter won’t make you faster, it will give you a load of numbers, you may get faster if you know what those numbers mean and what to do with them.

Set up:

so, what you need to do, is rest, then a 20 minute test to reset your FTP as it should have gone up as a result of a high week of training, before you embark on a new plan

+1 excellent advice!

OMG! Done, but f¤%& me that was hard today. Not a chance of getting anywhere near my target power levels!

Respect to all those that have done this, I expected it to be brutal, but the last few days were another level again.