Mongoose! Posted September 23, 2016 Share some times power meters are also not so accurate... Link to comment Share on other sites More sharing options...
'Dale Posted September 23, 2016 Share some times power meters are also not so accurate... You think he needs a new Pioneer power meter nowAs well as new Enve hoops ???? Link to comment Share on other sites More sharing options...
blondeonabike Posted September 23, 2016 Share I get dropped often Things I tell myself when I'm really hurting and holding on for dear life..... "They are also hurting...they just have really good poker faces" " I wish I did not eat that cake/fudge/chocolate in the week" " If (insert name here) is still holding on then so can I.....because I KNOW I'm stronger than him " Link to comment Share on other sites More sharing options...
Frosty Posted September 23, 2016 Share How many here that have posted their PPO figures actually know how to use it and make sense of it? Like how to calculate your Power and Fatigue profile using your data. What makes a good sprinter vs a great sprinter? Or a good sprinter vs a good endurance rider? How to make corrections based on the results of the data. Maybe you have a coach and they tell you what to do. Sent from my iPhone using Tapatalk Link to comment Share on other sites More sharing options...
KidCharlemagne Posted September 23, 2016 Share Current FTP 4.7 ( 320watts)Max Power +- 1300 watts1min Power 600watts5min Power 380 watts Been cycling for just about 2years Yes I know training have not been crit specified but more sweetspot/FTP , will start introducing HIIT into weekly training. Let see if this helpsThose are darn solid numbers and you shouldn't be getting dropped. So, off you go, go and do some HIIT work and perhaps more importantly start getting your head around this business of the "psychology" of racing. Link to comment Share on other sites More sharing options...
Pah Bear Posted September 23, 2016 Share I've been called "Stone", so ... they all younger than me. I can live with that. Link to comment Share on other sites More sharing options...
mtb impi Posted September 23, 2016 Share Rule #5 - from the Velominati .... and ride your bike as hard as you can. Have fun! Link to comment Share on other sites More sharing options...
J Wakefield Posted September 24, 2016 Share MY Question to you is how do you know if you have the genes or not?How do you know how much can you still improve or have you reached your ceiling ? Typically it takes 3yrs of proper structured training for an athlete to see his/her potential and even then there is always room for improvement. For example once your limit on producing power over a certain duration i.e. 10min @ 330W then the next step is produce that consistently over a session of 5 x 10min or consistently over a race. No point in doing a once off 330W effort and then finish on 275W. Take the average of the session and its not looking so good. Hours are hours but thats where it ends. They mean nothing to be honest. I have no idea what you do or how you structure those hours but there is a big difference riding for 15 hours and training specifics for 10. The shorter more specific hours would produce greater gains all round. You always see guys doing 15-25hrs in a week and then always after race day post on their social media feeds how they cant understand why they sucked and its always "back to drawing board" but then the drawing board seems to be the same each week. Anyone if you have time can ride 15-25hrs a week, its a jol and awesome but try add specific structure into those hours and its a different story.You mention you doing want to hut yourself cause you love riding your bike - that is a double edge sword - racing hurts and so does specific training sessions. If you not prepared to do suffer / hurt in order to make progression then you need to be happy with the results that are forthcoming when you race. You cannot be upset being dropped if you don't train for that situation. Also tactically you may be inexperienced.Where were you when you were dropped?At the back in gutter?Did you start in scratch and not +1?Where you fatigued going into the race?All these play a major part for some examples. Also Killarney is just that - 60min full tilt. Killarney does produce "specialists" for that 60min. I give them huge credit as I have been personally smashed in a gutter and dropped before Ive pressed start on my Garmin but then a week later when its a road race and it goes up I've done the same back to them and ridden 15min into the guy who hammered me 3 days before. Link to comment Share on other sites More sharing options...
J Wakefield Posted September 24, 2016 Share Lovely honest post there, Stricker... Crit style racing is a tough art. Here are some ideas: 1. Warm up for at least 30 mins. Add a few sprints.2. Go there more or less rested. Any fatigue will have you spat out like you are a Grade 5 schoolgirl on her park bike.3. Train regularly at 90% HR effort or 95-105% of your FTP (power meter metrics). E.g. 10 mins x 5 or until you fall over with dizziness. And train regular 30 secs max effort sprints.4. Best cadence is at 100 rpm. Pedalling low revs can quickly fatigue the legs.5. Make friends with pain. The crit racers that do well embrace it. And mentally train with it at high intensities and befriend it. So, there's no shock to the system when you race at Killarney which is a pain-fest.6. Drink a lekka coffee before. And eat a sandwich at least two hours before. Fuel up! #3 - what is regularly? 1 or 7 times a week? twice a week for intensity is more than sufficient.#4 - Cadence is personal - for intensity efforts 75/80 and above is perfect. Personally I could never ever do a intensity effort at 100 rpm. I would produce no power and only elevate my HR and go no where. People need to find the cadence that works for them during efforts.#6 Spot on coffee is always a WIN! Link to comment Share on other sites More sharing options...
J Wakefield Posted September 24, 2016 Share Current FTP 4.7 ( 320watts)Max Power +- 1300 watts1min Power 600watts5min Power 380 watts Been cycling for just about 2years Yes I know training have not been crit specified but more sweetspot/FTP , will start introducing HIIT into weekly training. Let see if this helps Big question is how often can you repeat those numbers in a session? if you did 10 x 1min with 2 minutes rest between, do you hit 600W each time or within 5% of that? Or do you start at 600W and end on 400W?Do you calibrate your unit before every ride? For example on a none interval day do you calibrate and then on interval days calibrate - go warm up and then calibrate just before intervals? If not, do that going forward. Based off the above you 68kg and have a PPO of about 5.5-5.6 w/kg. Your 1300W is that your 5sec power or just 1 sec kick? While your FTP looks good in terms of PPO your 1min needs work which ultimately looks like you need to work on your 30sec / 1min and 2min efforts. You need more High intensity efforts into your training and not so much sweet spot (Hate that word) Link to comment Share on other sites More sharing options...
'Dale Posted September 24, 2016 Share #3 - what is regularly? 1 or 7 times a week? twice a week for intensity is more than sufficient.#4 - Cadence is personal - for intensity efforts 75/80 and above is perfect. Personally I could never ever do a intensity effort at 100 rpm. I would produce no power and only elevate my HR and go no where. People need to find the cadence that works for them during efforts.#6 Spot on coffee is always a WIN!Yeah, I can do HIT for 2 a week ????????????But not every week alsoMaybe an easy week every 3rd weekDepending on pressures at work too Link to comment Share on other sites More sharing options...
Vetseun Posted September 24, 2016 Share I normally , after a gutsy fight, get dropped in the neutral zone. Link to comment Share on other sites More sharing options...
andydude Posted September 24, 2016 Share I normally , after a gutsy fight, get dropped in the neutral zone.There's a great plan for that [emoji1] Find 5 people in your neighbourhood with savage dogs at a spacing of 1 or 2km. Ride to first and organise for the person to open the gate for the dog as you stop there. Sprint like hell! Repeat for the next four houses. #NewIntervals Link to comment Share on other sites More sharing options...
'Dale Posted September 24, 2016 Share I normally , after a gutsy fight, get dropped in the neutral zone.Bwahahahaaa ???? Link to comment Share on other sites More sharing options...
City Cycling Athletic Club Posted September 24, 2016 Share Train to race ???? so you spent the whole of winter training and then got klapped in the first race - make racing part of your training. race winter league Link to comment Share on other sites More sharing options...
VeloRacer Posted September 24, 2016 Share I also raced at Killarney on thursday night. It was very windy. With those watts you shouldn't be getting dropped. Why? My numbers are much lower than yours and `i didn't get dropped. Personally I think it comes down to positioning the bunch. You were probably riding in the wind too much and then got spat out the back. Also bear in mind the race was only 35min because it gets dark early. When the race goes on for an hour then the sufferfest starts. Next time start with the slower bunch and when the racing snakes catch you then jump in. Link to comment Share on other sites More sharing options...
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