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I need more speed.(16 posts)

I need more speed.Pack Meat
Apr 25, 2002 6:42 AM
I need another .5-1 mph to take about 30-60 seconds off of my time for the local time trial series. It's a 10.5 mile course so taking that kind of time off will be difficult. Given that I am training correctly, or rather, assuming I'm training correctly, what can I do to get that much time. There have been 3 races so far and I have gone from 26.02 (drop bars) to 25.36 (spinachis) and finally 25.05 with TT bars. I use a standard bike, skin suit, and standard helmet. I've been using Rolf sestriares, paired spoke wheels.

Any suggestions? If I can get down to 24 minutes I think I can beat BipedZed. You're my motivation Zed.

PM
here you goDougSloan
Apr 25, 2002 6:44 AM
http://www.midcalracing.com/p3.htm
schwing! Did I mention I was on a budget?Pack Meat
Apr 25, 2002 7:07 AM
New bikes are out of the question, but that is beautiful. Maybe next season or if I can sell I bike or if I can get Artur Anderson to do my accounting.........
nytro for the motor...DougSloan
Apr 25, 2002 7:33 AM
http://www.e-caps.com/knowledge/instructionsdet.cfm?&id=47&sub=product%20usage%20instructions&name=Race%20Day%20Boost

That will help you as much as anything for short, hard rides.
re: I need more speed.mpm32
Apr 25, 2002 6:47 AM
Tape off the vents on your helmet and try to get your head down to the level of your back to make a smooth transition as possible from head to back. Don't know how much time that will give you but, it will help some.
Secret tipsBipedZed
Apr 25, 2002 7:15 AM
I think you are probably over training and need to spend more time on recovery after the Wednesday TT. This means no riding at all between TTs to allow your muscles to clear themselves of the damaging free radicals brought about by the TT effort. Also you will need to replenish your glycogen stores during the recovery period by eating more corn dogs and ice cream. That aero bar position is also very uncomfortable and could restrict breathing so you should use a mountain bike to make sure you are getting sufficient oxygen.

Seriously, sounds like you are on the right path. My times have gone from 23:56, 24:33, 24:42. My placings have stayed generally the same though right around 6th to 8th. Last night I just didn't have it after racing hard at Meridian the night before, but I'm doing back to back hard training for the Gila stage race.

The first thing and most important tip is to get as low a position as possible on your bike. If you can get lower with your aero bars with a Look ergo stem try that. Aero doo dads will cost a lot and over 10.5 miles won't have nearly the effect of getting as low as possible without restricting breating.

Bring it on though because sometime in May there will be a still night and I plan on getting into the low 23 minutes!
mmmmmm corn dogPack Meat
Apr 25, 2002 7:25 AM
The recovery properties of corn dogs are not appreciated as much as they should be. The nitrates and rat feces are converted directly to muscle glycogen.

I can work on position, I threw the bars on 20 minutes before the race and they slipped a bit during the ride. That will be corrected for next week. I'm going to duct tape the vent holes on an old helmet I have and see how that works.

oh and I do eat about a quart of Ben and Jerry's an hour before the race, Chunky Monkey.
mmmmmm corn dognetso
Apr 25, 2002 7:38 AM
Try a 6-pak before your ride! You want to be really hydrated or is it inebriated?
big sponge at the back of neckishmael
Apr 25, 2002 8:10 AM
and make fairings out of cardboard...when bipedzed isnt looking fill his bicycle frame with water and if he still is looking pretty good shoot him with a blowdart...you will pass him with ease as the poison takes effect..
hmmm, wheels?jw25
Apr 25, 2002 8:17 AM
The sestriere's aren't bad, but they're no aero wheels. You'll want something with a much deeper rim, say 35mm at the least. I'm an Ebay regular, and there's always good stuff there, from older Campy Shamals and Mavic Cosmics (both of which are great wheels - I TT on Cosmic Pros), to $$ Zipp, Hed and other carbon wheels. Don't worry about weight, unless your course has lots of hills, and even then, the aero benefits should outweigh any losses due to climbing.
Second, tires? I know you don't want to drop too much money, but a thinner tire on some nice aero rims helps with airflow. I'm running 20mm Rubino Pro's on the Cosmics, and the profile is pretty good for clinchers. Reliability's good, though I'm tempted to grab some 20mm GP Supersonics or Ultraspeeds. Whatever you run, this is the time to max the inflation pressure. Sure, it's a small difference, but it makes a difference.
Third, do work on position. Fitting aero bars properly can take some time, and lots of adjustments, to get the most benefit. I like to set the bike up on a trainer, and place a large mirror in front and to the side, so I can see my position. Your elbows should be positioned to smooth the airflow around your thighs, but not so close that you can't breathe. Make sure the position's relatively comfortable and stable, too. You'll probalby want to move your saddle forward and raise the post a bit, too, to get all the power out of your pedal stroke.
I's also consider working on cadence - staying efficient can give you more consistency, and help you finish strong.
You're on the right track, though - 25 minutes for 10 miles is respectable, and now you have a baseline to compare to.
My personal goal is to break 58 minutes at the PA State TT championships this summer - last year I did the 25 miles in 59:26, but this year I've got barend shifters (it's a very rolling course, so you shift often), and I worked on position.
Good pointsPack Meat
Apr 25, 2002 8:25 AM
I'll try to find some more aero wheels and I'll work on position.

Are the tires worth the cost for a short TT? I'm running Veloflex Paves at max pressure, I think they are 22s. CO states are in August so I should be able to score some better tires for that.
shoe coverscyclopathic
Apr 25, 2002 10:47 AM
and TT helmet like LG Prologue it's 120$ but I've heard Doug is having a sale ;o)

Good aerowheels are in 700-1100 range tri-geaks use tri-spoke front/disk rear. they will probably save you 30-60sec. low count blade spoke wheels like HED or Cosmics would be good for 1/2 of it.
re: I need more speed.Chen2
Apr 25, 2002 8:41 AM
I had the same thought as JW, wheels. I've been running Mavic Cosmic Carbones for 4 years, not just time trialling but partly on a daily basis. They are fast but a bit heavy. I've recently built a set of "training wheels", Open Pro, 32 Revolution spokes, King hubs; riding the same course under identical conditions I am consistently 0.5 mph faster on the Carbones. They have 57mm rims and 16 bladed spokes per wheel, the newer versions have 20 spokes on the rear wheel. Mine are clinchers with 23mm Axial Pro tires. Your results may vary, but my point is that you probably could pick up some speed with deep aero wheels. One other thing I can say for the Carbones is that they have excellent hubs and bearings. They roll better at all speeds than the other wheels that I have tried.
~Al
A recent issue of VeloNews had good TT tips. -NMTig
Apr 25, 2002 11:59 AM
I'm happy/surprised that nobody suggested epo, HGH or the like.Pack Meat
Apr 25, 2002 12:51 PM
Although the Race Day Boost may qualify depending on who you ask.
speaking of EPOcyclopathic
Apr 25, 2002 2:07 PM
you might be better off buying altitude tent will be cheaper on long run. here're your URLs http://www.hypoxictent.com/
http://www.go2altitude.com