Since getting my new NRT track bike, I've had several sessions at DGV doing mostly Flying 500's and Standing Start 250's. Times are starting to come down a little. Still not "comfortable" enough at this low 37sec to mid 36sec time for the 500's, but this is what I've found in the past. I struggle to hold target times in training, yet I'm able to ride as fast or faster on race day while feeling much easier...well, as "easy" as it gets in a Pursuit.
I reckon a big part of this is the crappy wheels and tyres I use in training. The front wheel is a 20year old Shimano with !#$%'d bearings....really lumpy. And I'm running some real slow feeling Kenda HP tyres. So I figure once I hit all my times regularly on this equipment, I'll get a real boost in speed with race wheels.
Last week I ran another CdA test comparing a slightly modified position on the new bike to my "new" position developed after Nationals (see previous post). Came out almost identical which sorta disappointed me a little as I was hoping the new frame might prove to be a bit more slippery.
However, I also did a back to back test using standard helmet and position, compared to using my Giro Advantage aero helmet and shoe covers. As usual, Alex Simmons did the analysis and showed a measureable reduction in CdA of ~ 1.7%.
I wasn't sure if there would be a measurable difference, but was pleased that the test protocol holds up so well.
Had another Team Time Trial workout on the road with my team mates last Saturday. We're getting to know each others strengths and limiters and we're getting things to work quite well.
The Championships are next Sunday on the Calga course. We're going to be right up against it as a couple of teams have some extraordinary Time Trialists in their squads, but we'll give it all we've got.
Have picked up a bit of a head cold in the last few days, but so far it hasn't hindered my training.
I'm back at work as a Fire Fighter now after finishing my annual leave and was able to slip in a trainer workout today during a quieter period.
It was an Anaerobic Work Capacity session today. Chose a work load perhaps a little higher than necessary (370-389watts......145% FTP) for 5 x 90sec with longish recoveries (3m 30s), but I wanted to see how I handled that wattage, seeing as I'm going to need to sustain something similar for the ~ 2m 30sec I'm planning to ride for the 2000m Pursuit.
Planning to compete at my first Friday night RAW (Race All Winter) track meet this week. Usually we get 5 races for the night in all sorts of formats. The guy who started this series, Paul Craft, does a terrific job of providing an interesting, enjoyable night of racing. Looking forward to getting some track "feel" back into my legs.
Mike
Monday, August 18, 2008
Wednesday, August 6, 2008
My New Toy
Here's my new track bike. Frame was purchased from Peter Barnard (multi World Masters Champion on the track) who is selling them under the NRT banner. Pete has recently started selling track specific bits and pieces through his web site http://www.tracknut.com.au/
Had a shake-down run on the bike already and it feels smooth and tight. It has a slightly longer top tube than my old frame and I've been able to stretch my position out to get a little longer and lower, but it feels even more comfortable than the position settled on after my CdA test series.
Next plan is to hit the track for more CdA testing to see if the frame and modified position are indeed more slippery. Stay tuned.
Mike
Photo of my new Pursuit position
Been a long time coming, but here is a shot of the position settled on after several CdA test sessions at DGV Velodrome.
Don't laugh at my bike either.....as a $200 special off eBay, it's served my very well...and doesn't the French saying go something like "ca toujour la jambe" .....translated as "it's always the legs".
Tuesday, August 5, 2008
Kurrajong Classic Road Race
Last weekend (Sun 3rd August) was the Kurrajong Classic, one of my favourite races of the year.
This year I was graded into Division 2 ......full of young bucks who aren't quite up to elite level, and all the strong Masters riders from M2 and up. There were only two of us M6 "old timers"in the race, the other being a 56kg climbing demon, Eugene Schilter.
Three laps of a 33km loop including one climb of approx 1.7km length and probably between 7 and 8%. Certainly not particularly long or steep, but there is always a selection made at this point. The rest of the course consists of rollers before a fast 10km run into the finish.
Perfect conditions on the day. Glorious winter sunshine and only a gentle breeze. First lap was quite tame. Eugene rode gently off the front over the climb and everyone seemed happy to let him go.
Second time up the climb and things livened up somewhat. The previous week I travelled out to ride the climb a couple of times and to remind myself of the rest of the lap. The two reps I rode of the climb were 5m 25sec and 5min 34sec at 322w average for the first (up by 18w on last time I trained on it). For interest, I set my watch to time the climb during the race. 4min 29sec on the second lap and 4min 38sec on the last lap! I wish I'd been running the Power tap to see exactly my wattage this time.
I ran the numbers through Analytic Cycling for an estimate, and it threw up something close to 400w! I reckon that's a bit optimistic knowing that my most recent 1min and 5min Power Profile tests were only 468w and 326w respectively. Still, I would never have believed I could get up there a full minute faster than those training reps.
Anyways, we didn't shed as many riders as I would have expected either time up the main hill, so when a break of three got away with less than 10km to go, and the field kinda shut down, it turned into a bunch sprint for 4th.
Had a good position and was following the right wheel as we built up for the final kick, when I was given a huge "hook" from a rider I was going around. Lost all momentum, and probably finished 10th or 12th in the bunch.
Sort of satisfied with my ride, except for the sprint. Was pleased to be able to hang on up the climb.
So apart from Team Time Trial championships in three weeks, that's it for important road races for me until after the World Pursuit in mid October.
Went out on Monday on fairly "heavy" legs intending to just ride some SST, but couldn't resist the urge to check 1 minute power, seeing as mine lags quite considerably behind that seen in the profile of better Pursuiters.
I'd set a target of something like 8 to 8.2 watts per kilo as my target before Worlds, coming off my last result of 468w or 7.2 watts per kilo. Surprise, surprise......494w or 7.7 w/kg.
Really pleased with that. Seems like my 8+w/kg might just be achievable when I devote some time to working on that area.
Oh yeah, last week I picked up my new track frame from Pete Barnard (multiple World Masters Champ and record holder). Very happy with it. Had a shake down run last Friday and it felt smooth and tight. Looking forward to doing some more CdA tests to see what gains there are over my old frame, and a couple of tweaks to my position.
This morning I did 4 x 4min "Team Pursuit" type intervals on the road. Rode at 380-400w for the first 15sec of each minute and 280-300w for the next 45sec for the 4min. Tough work bringing it up towards the 380+ mark at the start of each minute.
Current CTL in WKO+ is 107.4 with TSB at -12.5
Heading to the Zoo Hill at Mosman in the morning for some L5 reps.
Will get some photos up shortly of my new bike, my old bike and the changes I've made to my position since Nationals in April.
This year I was graded into Division 2 ......full of young bucks who aren't quite up to elite level, and all the strong Masters riders from M2 and up. There were only two of us M6 "old timers"in the race, the other being a 56kg climbing demon, Eugene Schilter.
Three laps of a 33km loop including one climb of approx 1.7km length and probably between 7 and 8%. Certainly not particularly long or steep, but there is always a selection made at this point. The rest of the course consists of rollers before a fast 10km run into the finish.
Perfect conditions on the day. Glorious winter sunshine and only a gentle breeze. First lap was quite tame. Eugene rode gently off the front over the climb and everyone seemed happy to let him go.
Second time up the climb and things livened up somewhat. The previous week I travelled out to ride the climb a couple of times and to remind myself of the rest of the lap. The two reps I rode of the climb were 5m 25sec and 5min 34sec at 322w average for the first (up by 18w on last time I trained on it). For interest, I set my watch to time the climb during the race. 4min 29sec on the second lap and 4min 38sec on the last lap! I wish I'd been running the Power tap to see exactly my wattage this time.
I ran the numbers through Analytic Cycling for an estimate, and it threw up something close to 400w! I reckon that's a bit optimistic knowing that my most recent 1min and 5min Power Profile tests were only 468w and 326w respectively. Still, I would never have believed I could get up there a full minute faster than those training reps.
Anyways, we didn't shed as many riders as I would have expected either time up the main hill, so when a break of three got away with less than 10km to go, and the field kinda shut down, it turned into a bunch sprint for 4th.
Had a good position and was following the right wheel as we built up for the final kick, when I was given a huge "hook" from a rider I was going around. Lost all momentum, and probably finished 10th or 12th in the bunch.
Sort of satisfied with my ride, except for the sprint. Was pleased to be able to hang on up the climb.
So apart from Team Time Trial championships in three weeks, that's it for important road races for me until after the World Pursuit in mid October.
Went out on Monday on fairly "heavy" legs intending to just ride some SST, but couldn't resist the urge to check 1 minute power, seeing as mine lags quite considerably behind that seen in the profile of better Pursuiters.
I'd set a target of something like 8 to 8.2 watts per kilo as my target before Worlds, coming off my last result of 468w or 7.2 watts per kilo. Surprise, surprise......494w or 7.7 w/kg.
Really pleased with that. Seems like my 8+w/kg might just be achievable when I devote some time to working on that area.
Oh yeah, last week I picked up my new track frame from Pete Barnard (multiple World Masters Champ and record holder). Very happy with it. Had a shake down run last Friday and it felt smooth and tight. Looking forward to doing some more CdA tests to see what gains there are over my old frame, and a couple of tweaks to my position.
This morning I did 4 x 4min "Team Pursuit" type intervals on the road. Rode at 380-400w for the first 15sec of each minute and 280-300w for the next 45sec for the 4min. Tough work bringing it up towards the 380+ mark at the start of each minute.
Current CTL in WKO+ is 107.4 with TSB at -12.5
Heading to the Zoo Hill at Mosman in the morning for some L5 reps.
Will get some photos up shortly of my new bike, my old bike and the changes I've made to my position since Nationals in April.
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