Need Advice on Increasing 30min Threshold

A light bike doesn't replace good fitness.

Moderator: Moderator Team

natefontaine
Posts: 271
Joined: Wed Mar 31, 2010 3:37 am

by natefontaine

The winds were very strong and it was slightly downhill on the way out. Last min was 347@ 40.2kph

User avatar
Tapeworm
Posts: 2585
Joined: Thu May 03, 2007 10:39 am

by Tapeworm

In those conditions maybe 30sec give or take with different wheels. In high winds my preference is disc and 808. Tri and quad spokes give me grief in strong crosswinds. 1080 wanted to kill me.

Downhill and crosswind - yeah I would have drop output to ~300watts or so then suffer like a dog on the way back. The out leg would see the smallest return for power output vs the return.

Still awesome power and time though, just more pacing required!
"Physiology is all just propaganda and lies... all waiting to be disproven by the next study."
"I'm not a real doctor; But I am a real worm; I am an actual worm." - TMBG

by Weenie


natefontaine
Posts: 271
Joined: Wed Mar 31, 2010 3:37 am

by natefontaine

Based on the suggestions from my previous TT I changed wheels to an enve 6 and zipp900 disc for this one, and adjusted my pacing, the course was very similar to the previous one. This course was 23k, slight uphill out with a 75m elevation gain. The wind was a Right-Left Crosswind at 20+kph. Finished in a 30:07@45.9kph@332w... with 360w for the first 10min, I gave it hell on the way out. The first half into the turn was 16:27 with 345w avg @ 42kph, The return was 13:40 with 317w @ 50.5kph. I was struggling to hold 330w after the first 10min but fought hard to the line.

In those conditions of the heavy crosswind would I have been faster with the 303's? I went full aero hoping that the winds would shift to a more head/tail wind situation, but they stayed. It felt like it was a headwind both directions.

My target was 16:00@43.1kph@340w and 13:30@51.1kph@320w, based on the projected 10kph head/tailwind. What do you think of that pacing? Could there have been a faster way to pace it?

User avatar
Tapeworm
Posts: 2585
Joined: Thu May 03, 2007 10:39 am

by Tapeworm

I'd say you paced this one well, on the face of it. Some excellent power and speeds there nate!

I'd also think that equipment choices were correct under the circumstance. :thumbup:
"Physiology is all just propaganda and lies... all waiting to be disproven by the next study."
"I'm not a real doctor; But I am a real worm; I am an actual worm." - TMBG

natefontaine
Posts: 271
Joined: Wed Mar 31, 2010 3:37 am

by natefontaine

Great. Should I stick with the 2x20's or eventually go 3x20. My last 'A' effort of the race season is a 35min TT effort in May, all the other TT's are <15min unil then. Any suggestions for this course... http://www.tourofthegila.com/wp-content ... pdf?9d7bd4

My pacing goal will look something like this:

0-7k @ 350
7k-17k @ 320
17-18.5k @ 380
18.5-26.6k @ 320

should be close to 330w avg

User avatar
Tapeworm
Posts: 2585
Joined: Thu May 03, 2007 10:39 am

by Tapeworm

Pacing will also be affected by winds of course but that initial climb is what will butcher times so your pacing would be pretty right, on the face of it. Always be willing to change under the circumstances however.
"Physiology is all just propaganda and lies... all waiting to be disproven by the next study."
"I'm not a real doctor; But I am a real worm; I am an actual worm." - TMBG

natefontaine
Posts: 271
Joined: Wed Mar 31, 2010 3:37 am

by natefontaine

After the event last week I dropped my volume. I started up the 2x20's again. After the rest week I felt reenergized and was holding great power, best workout so far.

2/25 - 2x20 @ 313w and 325w
2/26 - 45min low cadence @ 186w
2/27 - 1.75hr low cadence @ 175w
2/28 - 2x20 @ 326w and 336w

Mentally these workouts are getting easier. Wonder if I should keep increasing power or add a 3rd interval?

Post Reply
  • Similar Topics
    Replies
    Views
    Last post