HdB Posted February 6, 2018 Posted February 6, 2018 2018 Route attached - last year took us around Valley Road past the 'Ice Rink' - a terrible heart rate chaser so early in the event for the larger heavier pace line typeAh, now I see, thanks! The number of spectators there was nice, the bits at over 10% not so much... the slightly easier start will be appreciated this year
Edge_Design Posted February 6, 2018 Posted February 6, 2018 Sub 3... You definitely need a better bike... and carbon wheels - definitely carbon wheels! 60mm minimum depth. Are you wearing short socks still? Long socks will get you under 3 hours (for any distance). Electronic groupsets are definitely faster - it's like a DSG gearbox for your bike. Alternatively you could just train more - do more "races" and make sure you are pushing yourself and not just sitting in the pack so you are always improving your speed/fitness. 3 Hours shouldn't require going to any extremes with diets, indoor training sessions and fancy equipment (leave that to the pro's where seconds count). Trust me it's depressing chasing 3 hours (in the Argus) with all the latest equipment and then having someone on a steel road bike with downtube shifters passing you.
Skubarra Posted February 6, 2018 Posted February 6, 2018 Well Ive learnt my new thing of the day early, thank you my whole cycling life I thought it was +/- 95k ☺ And here I thought you were referring to the fact that the Argus is rarely longer than 50km nowadays
zeepee Posted February 6, 2018 Posted February 6, 2018 I'm going to stir the pot a bit. What does it take to get a sub 3 in a 100+ km road event? Does training play a role, or is it being the right weight, or is it learning how to ride behind someones wheel? You have to shave your legs....
Oufy MTB (Roadie) Posted February 6, 2018 Posted February 6, 2018 I think I should invest in an indoor trainer I commute daily and without much effort I can easily rake up 150km - 250km a week excluding weekend rides. Due to commutes being with traffic or chilled cos you chatting to fellow commuters, my rides lack intensity. I recently got a trainer with power meter from my brother and only do 30min sessions at 110% intensity. With my lazy efforts I can clearly see the results. I prefer riding outside, regardless of weather but can say that an IDT is probably the easiest way to get stronger quicker. I do get bored though but I pick short Trainer Road programmes and just keep the intensity up, What does help is that I have an old racer that is permanently on the IDT, that makes a huge difference. If I have to put a bike on an IDT everytime and change the Blue wheel, I probably would not have used the IDT, too much effort,
Fruity Posted February 6, 2018 Author Posted February 6, 2018 I commute daily and without much effort I can easily rake up 150km - 250km a week excluding weekend rides. Due to commutes being with traffic or chilled cos you chatting to fellow commuters, my rides lack intensity. I recently got a trainer with power meter from my brother and only do 30min sessions at 110% intensity. With my lazy efforts I can clearly see the results. I prefer riding outside, regardless of weather but can say that an IDT is probably the easiest way to get stronger quicker. I do get bored though but I pick short Trainer Road programmes and just keep the intensity up, What does help is that I have an old racer that is permanently on the IDT, that makes a huge difference. If I have to put a bike on an IDT everytime and change the Blue wheel, I probably would not have used the IDT, too much effort, I saw a lekker second hand Bianchi for sale earlier today, I could use my Silverback for the IDT, and the Bianchi for riding outside. Now to win the lotto.
Lurch the stalker Posted February 6, 2018 Posted February 6, 2018 I saw a lekker second hand Bianchi for sale earlier today, I could use my Silverback for the IDT, and the Bianchi for riding outside. Now to win the lotto.Somebody I know borrowed an almost new Bianchi from a client and after a couple weeks the person just told her she can have it, and last year the same woman won an MTB.I can ask her to buy your lotto ticket...
Frosty Posted February 6, 2018 Posted February 6, 2018 From a recent article in the BA in flight magazine, I see Donovan van Gelder says you need an FTP of 4w/kg to do a sub 3 hour Argus. Looking at some of my earlier training files, that seems more or less right. Sent from my iPhone using TapatalkI’d err on the side of caution and say the range should be 3.5-4W/Kg, but nothing less. 0.5W/Kg is quite significant over the distance/time. There’s no way I could average 4W/Kg (weighing 77kg) over that distance, even when I was riding the Argus (without a PM) in my mid-30’s. I’m sure I could do a sub 3 on about 3-3.5W/Kg, the way I ride. I never had a PM the last time I rode the Argus (2:54), so it’s hard to compare. But if I take my ride with/without a PM (in Gauteng races), then I’m not that much slower. Sent from my iPhone using Tapatalk
Frosty Posted February 6, 2018 Posted February 6, 2018 125km, 16 sub-3’s on a flat course... *whistling* Sent from my iPhone using Tapatalk
Frosty Posted February 6, 2018 Posted February 6, 2018 Compared to just over 200 on a 116km race in the same area... Sent from my iPhone using Tapatalk
mrcg Posted February 6, 2018 Posted February 6, 2018 You have to shave your legs........and your balls....and your head
J∆kk∆ls Posted February 6, 2018 Posted February 6, 2018 And here I thought you were referring to the fact that the Argus is rarely longer than 50km nowadays Lat years CTCT I made to the local restaurant for a cup of coffee, but they were overloaded with coffee orders, so I ordered a draught at 08:00
Man with no name Posted February 6, 2018 Posted February 6, 2018 I’d err on the side of caution and say the range should be 3.5-4W/Kg, but nothing less. 0.5W/Kg is quite significant over the distance/time. There’s no way I could average 4W/Kg (weighing 77kg) over that distance, even when I was riding the Argus (without a PM) in my mid-30’s. I’m sure I could do a sub 3 on about 3-3.5W/Kg, the way I ride. I never had a PM the last time I rode the Argus (2:54), so it’s hard to compare. But if I take my ride with/without a PM (in Gauteng races), then I’m not that much slower. Sent from my iPhone using TapatalkI think it all depends how much you have left by the time you get to Chappies. I need to do regular 4 hour rides in order to have some of that 4w/kg left at that stage Sent from my iPhone using Tapatalk
Sitting@89 Posted February 6, 2018 Posted February 6, 2018 I’d err on the side of caution and say the range should be 3.5-4W/Kg, but nothing less. 0.5W/Kg is quite significant over the distance/time. There’s no way I could average 4W/Kg (weighing 77kg) over that distance, even when I was riding the Argus (without a PM) in my mid-30’s. I’m sure I could do a sub 3 on about 3-3.5W/Kg, the way I ride. I never had a PM the last time I rode the Argus (2:54), so it’s hard to compare. But if I take my ride with/without a PM (in Gauteng races), then I’m not that much slower. Sent from my iPhone using Tapatalk4w/kg over a 105km ride is very different from what the guy referes to in the post. An FTP test is conducted in 20 minutes. I am pretty sure that 4w/kg over a period of 3 hours is only found at the highest levels amongst top pros.
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