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 Post subject: Next Level
PostPosted: Fri Aug 24, 2012 12:08 am 
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Joined: Tue Jun 05, 2012 1:57 am
Posts: 52
I have a question for all. Ive raced for the last 5 years takeing the last year off with a moveand a big crash and new job. I'm a cat 3 now and thinking of getting the next upgrade cat 2. I've never trained just peddled my bike and raced about 10/15 a year. I'm wondering which direction i should head in first and what would be the best training work outs. I have done a couple 2/3 races and placed well. Looking for any help. I'm not a TT'er and don't climb very well I hate to be labeled as a sprinter but it's what I do best. I'm 6'2 and 215lb in race trim. Would love to here some suggestions. Thank you in advance.


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 Post subject: Re: Next Level
PostPosted: Fri Aug 24, 2012 2:17 am 
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Joined: Mon Dec 28, 2009 8:30 pm
Posts: 5187
Location: Bay Area
Lose some weight.

Increase your FTP by 10%.

Get very good at positioning.

If you had a 330w FTP and increased it to 363 while getting down to even 195 you'd go from 3.39 w/kg to 4.1 w/kg. With some good positioning you'd have a good time in flatter races should your AWC and smarts be there as well. Get that weight down to 190 and you bump up to 4.2 w/kg.

_________________
Don't take me too seriously.
Gramz
Strava


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 Post subject: Re: Next Level
PostPosted: Fri Aug 24, 2012 12:10 pm 
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Joined: Tue Jun 05, 2012 1:57 am
Posts: 52
Thanks Weight is the first thing that I've started to work on.


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 Post subject: Re: Next Level
PostPosted: Tue Aug 28, 2012 1:36 am 
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Joined: Thu Apr 05, 2012 6:49 pm
Posts: 57
it sounds simplistic but "ride lots."

1) get a powermeter and read "the book" (by coggan and allen)
2) get a coach, if you can afford one, who can train w/ power
3) get that CTL up
4) get a good book or two on sports nutrition
5) make it all a lifestyle


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