I'm going to agree with Mike's comments. I think jumping into weekly 30 minute TT efforts without a solid foundation of base miles is too much to ask of your body. And from what you write, it kind of sounds like your body is telling you that. "Oh no you di-int!"

Time to work on base miles, allowing your capillary beds to expand into more of your muscle fibers so that when it's time to go hard, there's a nice network of roads for your blood to bring power to your muscles.

Instead of weekly 30 minute TT efforts, for your intensity, think about LT efforts in the 12 minute range (2 or 3 over the course of a 1 hour 20 minute trainer ride for example). VO2 efforts around 3 minutes (5 to 8 of these). And save those 30-minute TT efforts for race day if you must inflict that kind of suffering on yourself. And if weekends are your only time to get in long days in the saddle, then, maybe don't race every day of every weekend for the next couple of months. Too much racing can get in the way of good training sometimes.

It's always good to start recharging your glycogen reserves during the "window" mentioned in previous posts but it is fundamental if you're going to ride or make other efforts within 12 hours or so because you get a headstart (one of my friends ran up Mt Washington one morning and rushed to drive to Whiteface, NY, to do the 8 mile bicycle uphill race at around 5 pm. He bonked for the first time in his life, climbing in agony in over 1:10 instead of 55', having had food but not right after the foot race). If you are going to recover the next day, you'll have time to replenish your glycogen stores even if you skip the window, for example if you're too busy getting to the podium, signing your pictures, giving autographs, answering the silly questions of the journalists, etc.

first, a note on heart rate variability. Heart rate variations for a given power can be HUGE. Blood plasma levels make a huge difference, as do things like fatigue and heat. variability is sufficiently big that if you're doing indoor workouts, I'd be really careful with tire pressure and resistance and take notes on them, that way, you can use your speed as a more reliable measure of effort.

Second, yes, all things being equal, if your heart rate goes down for a given effort, you're in better shape. Or tired.

Third. Are we discussing LT (lactate threshold) or AT (aerobic threshold)? The former is probably something you can manage for two hours, the latter is something you can only manage for an hour.

Assuming we're discussing AT, 30 minute time trial efforts several weeks in a row are, I believe, not the smartest use of your efforts. Unless you're doing actual time trials, you'll get fitter faster with less fatigue by doing 10 minute time trial efforts. That is, 10m on, 10m rest, 10m on.

It's only only how deep you dig during the efforts, but how fast your body can recover after the efforts.

Finally, you've had three weeks on? Time for a rest week.

Thanks for the replies. Very good info.

JP--I am speaking of lactate threshold.

Yes it's about time for a recovery week, thanks for reminding me!

before, solid dense foodstuffs

during, tend to prefer drinkables w/ lots of electrolytes (i'm a "salty sweater" and cramp without) or bar-like things / fig newtons to keep a little something in the stomach on longer rides

Posted By: keith snyderPOST RACE BEER, anyone?

+1, followed by a nap. chocolate milk if it's early morning.

William put me on to Accelerade - I drinks it during and after training. For some reason, the whey doesn't bother my lactose-hostile stomach. (unlike some other sport drink he gave me recently that turned my guts into a smorgasbord of shattered).

Ryan put me on to Larabars - not a huge protein shot, but I love the healthy simplicity of them. It's just nuts and dried fruit mashed into a bar. Sorta looks like poo though, so you may have to ingest with eyes shut the first few times.

I hear it touted all the time, but honestly the idea of drinking chocolate milk after physical exercise makes me wanna gag.

For me it's chocolate milk or recently any kind of fruit/ vegetable shake with POMx Recovery. It's supposedly 'speed muscle recovery, reduces muscle soreness, and neutralizes "free radicals"' Don't know what most of that means, but it does help me feel a lot less sore after a day or racing and riding. I generally use it only after longer/ hard effort rides.

http://www.pomwonderful.com/products/recovery/

If you pick the Light monthly trial and put BIKE as the promo code you will get 29$ off. Then if you're not satisfied with it you can call them and they'll stop the shipments and give you credit for what you paid. Doesn't hurt to try right?

Hey guys, There has been some talk of doing a ride out to Montauk LI on the old Y! forum some time ago; I also talked to a few members who mentioned they would be interested in a Bear Mountain ride. I try to get a long 120-160 mile ride in at least once a month, so I thought I would post my intentions on when I'm planning one of these longer rides here and if you'd like to join let me know/ post your comments.

May 8th or 7th (two weeks from today) (depending on the weather/ interest) I'm planning a Bear Mountain ride. 100 miles round trip from the GWB, 160 for me coming from Staten Island. I believe it's about 6000' of climbing. I'm planning on taking back roads all the way past Stony Point, then 9w for a few miles to 7 Lakes drive. Avoid Haverstraw coming back but take 9w most of the way back.

May 21st/22nd I will probably be riding out to Montauk and taking LIRR back. 150 miles with little climbing.

Once It gets warmer I'll be heading west into PA so if your interested in that email me off list and I'll keep in touch as I know everyone here doesn't see a point in riding over 100 miles.
wojciechplata@aol.com

Also feel free to post when you're planning on a long training ride.

I'm training for a double century at the end of June so I might be down for some of these long rides.

I'm in for the longer rides wouldn't mind hitting 100 b4 we do 120. I haven't done that kind of milage in a long time.

The weather has screwed with our plans, but once we get a clear wednesday, andy and I are in for bear and back. I'm local, so I'll throw some fun in.

There are many things you can do to get faster. Many of them, I'd save for races. But here is a short list, starting with free and moving from there

Make sure your bike is in good working order. Bearings greased, chain lubed, wheels true, brakes not rubbing the rim.

Spend more time in your drops. Any time you're riding over 20mph. Any time you're descending. Any time you're leading the field on a flat or downhill road. If you can't ride the drops for an hour straight on a course like FBF, you're either not sufficiently flexible, your bars are too low or too far away, or all three.

Pump up your tires to the correct pressure. There is a range on this, of course, depending on your, your tires, and the roads you'll be racing on (slightly lower pressure for FBF and bumpy crit courses). But do it either late the night before or on race day to ensure as accurate as possible a measure.

Wear your closest fitting team jersey or a team skinsuit at races. Keep it zipped up as much as possible; unzip for slow climbs, but zip for flats and descents.

If you are riding clinchers, have latex tubes in your race tires. They are faster than butyl.

Here's my review of Michelin latex tubes: http://www.competitivecyclist.com/za/CCY?PAGE=PRODUCT_REVIEW&ARTICLE_ID=435&QUERY=Michelin&RETURN=review%20search%20for%20%27Michelin%27&RETURNLINK=%2Fza%2FCCY%3FPAGE%3DPRODUCT_REVIEWS%26QUERY%3DMichelin%26RETURN%3Dmain%20reviews%20page&PRODUCT_REVIEW_PAGE=&SEARCH_NAME=&QUERY_BRAND=yes

Race "race" clinchers. There's a range of weights and protection with race tires, from 150g Veloflex to 220g in a number of brands. Pick one that has a low rolling resistance and you think can survive. There are lots of good tires in the 190g to 220g range, most have some kind of "breaker belt" under the tread area. A few grams heavier for a better-rolling tire is worth it; the extra grams are probably in a thicker tread.

Here's the most comprehensive test data I've seen on comparing tire rolling resistance
http://www.biketechreview.com/tires/rolling-resistance/475-roller-data
Download AFM_tire_testing_rev9

If you're on tubulars, also make sure your tires are fast. Good tubulars come with latex tubes. Check data above.

Your front race wheel on the road or track should have 20 spokes or fewer, unless you're huge or have broken lots of wheels. If you don't have alot of money, aluminum-rimmed Neuvations are cheap and have a low spoke count and are reasonably light. Probably doesn't make much difference in cyclocross, as you're going much slower most of the time.

Here's a great study from Roues Artisanales on wheel aerodynamics. Sadly, it hasn't been updated since 2008, but it is pretty thorough all the same
http://www.rouesartisanales.com/article-15441821.html

My general feeling is that if you're choosing between two wheelsets, one that is slightly heavier and more aero or slightly lighter and less aero, go to aero. For the city races we do, a good bit heavier and more aero is better than light and less aero. The more time you spend going fast, the more important aerodynamics are.

People wonder why tubulars are popular. Here's a simple explanation. All things being equal, when you compare two identically-shaped rims, one clincher and the other tubular, the tubular rim is lighter and stronger. this is true, even with all-carbon rim construction (look at any of the Reynolds offerings or the Zipp Firecrest 404 and 808 to see proof)

IF you can afford it, have a set of race wheels. Set them up with the race tires and latex tubes (or tubulars). More is even better.

Ceramic bearings come up now and again as a way to reduce friction. It's unclear whether they make a difference for the speeds at which bearings spin on a bike; there is evidence on both sides. I've read FSA's study, which argues for it, while fellow Kissena Don Winston, an engineer, says ceramics are for higher-spinning, heat-producing applications. Ceramic bearings are one of the last places I'd spend money on the hopes of making me go faster. Making sure your bearings roll smoothly, possibly replacing a heavier grease with a lighter grease could be more significant. There are also plenty of high-quality steel bearings out there that could be an upgrade from stock bearings in your hubs and bottom bracket.

Here's a review I did of ceramic speed pulleys: http://www.competitivecyclist.com/za/CCY?PAGE=PRODUCT_REVIEW&ARTICLE_ID=450&QUERY=ceramic&RETURN=review%20search%20for%20%27ceramic%27&RETURNLINK=%2Fza%2FCCY%3FPAGE%3DPRODUCT_REVIEWS%26QUERY%3Dceramic%26RETURN%3Dmain%20reviews%20page&PRODUCT_REVIEW_PAGE=&SEARCH_NAME=&QUERY_BRAND=

That's what I got for now. Anyone else?

Observation:

I recently got a new bike, and by coincidence got my new shoes around the same time. Having a pair of nice fitting, snug (the boa lacing system is great), and stiff shoes seems to make as much impact on accelerations and comfort as the whole new bike. Big thumbs up to the lake CX236s.

I should add that the Ritchey "open tubulars" are almost certainly re-badged Vittoria CX tires of some iteration, which test very well.

A couple of things I'm personally working on:

I'm trying to improve my upper-body positioning when going hard in the wind. Trying to keep my forehead stretched a bit forward with eyes looking up past my eyebrows, and hence my back flatter. I have a tendency to curl up shrimp-like when turning the screws and that's not aero. I also got narrow 40cm handlebars, which help keep me narrow and just feel more comfortable for me.

Another thing I'm trying to improve is leaking less power out my upper body, again, when going hard in the wind. I often find myself really tense and really rocking and rolling over my pedals during the pain. When this happens, I try to isolate the pain to my legs, position the upper body loosely in good position, and just "relax and go faster." It really helps not to be mashing a big gear, as it turns out!

Seconding Mike on shoes --overall fit comfort and feeling like you have excellent contact with the pedals helps you focus on putting the power down.

Also, on the topic of comfort --JP already mentioned bar height/reach-- I'd add saddle comfort in more than 1 position so that you can adjust your position to focus on different muscle groups based how you're riding (climbing, TT'ing, seated attack, etc.). And, of course, comfy bibs are part of the sitting equation.

1) Staying well hydrated makes a big difference in my performances. I usually start consistently drinking water about 2 days before a race I'm focused on.
Bicycling Magazine, 5 Hydration Mythshttp://bit.ly/jrWjLm

2) Ride directly behind someone with a big behind. Pretty much a given but the closer you ride the easier it is.

3) Pinning number properly so it doesn't flap in the wind. Fold over the corners and use an extra pin or two on the sides.

4) Brush your teeth. Now I know this sounds crazy but I'm a firm believer that your heart is directly connected to the cleanliness of your mouth. And if I'm wrong at least you will have clean teeth!

5) Eat properly, and if you can within 45 minutes of finishing your ride.

white bartape

http://www.youtube.com/watch?v=6dTvSa1rCOY

Red shoes

I spend a lot of race energy figuring out how to suck wheel as much as possible. If I want to move up, I think about the terrain, the wind, and I wait to surf wheels. In the beginning of the season, I sucked at it, and then the skills came back as I remembered what it's like to race.

Pack skills can get you a long, long way toward having a lot more energy when you really need it.

So apparently, as per the email I received from the organisers, a 'Throwdown' is a one off race with really good prize money. The field competing for money (1-4 combined) won $500 for first place. Shame Kissena wasn't there as I'm sure there could have been enough guys to make something happen. Even second to fourth place got sizable prize money.

Alas, being 3 races shy of my 5 to 4 upgrade I was in the Cat5 field for which nothing but honour and manliness were at stake and a small cycle trophy. I felt really rank before and if I hadn't of already paid for entry I would have skipped the race. As I was feeling pretty ropey at the start and this had a bit of a bearing on my race plan. As the only Kissena, and noting that no other team had more than 2 riders, with my less than perfect condition I decided to be totally Jack!! Basically, I decided to sit in and do nothing, not even contribute to closing gaps. Apparently one guy got away on the last lap and soloed to a win although the whole field contested this on the finish line as no-one saw this. A bit suspect. He decided, after winning, to go on a complete recovery lap and arrived at the finish 15 minutes after everyone stopped. He claims he nailed a solo win even though no-one saw him escape. Oh well, no money/upgrade points were on the line so he was taken at his word. As a result, in the bunch sprint I took third (got on a bad wheel, guy popped and I had to come round) which therefore turned out to be fourth. I felt a bit Jack for making no effort all race, getting into position with a half lap to go and sprinting, but oh well. My little trophy, smaller than for third but bigger than for fourth, says that being totally idle was at least a solid choice.

There was one other Kissena in the 1-4 field. may have been JP, not sure as have not been formally introduced. Not sure how things went for him.

mmm....okay. Throwdown. In the 1-2-3-4 field going for the BAT, there were actually 2 riders for Kissena. JP Partland and Marc Bertucco. I'll post a brief report on the other thread started about this race.

This is a great thread. Eric is absolutely right about the shoes!

Being a Kiwi, I am hesitant to admit that I read this Aussi (Ozzi) blog, but alas there's heaps of goodness on this subject to be had here:

Aero gear and benefit (lists biggest bang for your buck):
http://www.cyclingtipsblog.com/2010/04/biggest-bang-for-your-buck-in-time-trial-equipment/

Pacing your effort to go faster in TT (building your effort):
http://www.cyclingtipsblog.com/2008/10/how-to-pace-your-time-trial/

—JM

P.S.
Sort of off topic here, buuut we Kissena's seem to be quite partial to the odd good attack:
http://www.cyclingtipsblog.com/2009/02/to-attack-or-not-to-attackthat-is-the-question/
and... General racing nuggets (regulating your breathing and spinning in the bunch is huge):
http://www.cyclingtipsblog.com/2009/02/kempys-atoc-tips/

P.P.S.
Parting thought: I was watching the Madrid tennis final last night between Nadal and Djokovic. One comment got my attention: they talked how these two guys train relentlessly; "the fitter you are the more confidence you have in yourself and the more confidence you have the more you are likely to win". Djokovic owned btw.

glad this has generated lots of suggestions.

The aero savings from shoe covers is debatable. I've read a study which indicates that they slow you down a little bit. Then again, the covers they're using have a $50 claimed retail value; maybe they're special covers.

shoes making you sprint harder is hard to prove. If you've seen an increase in power numbers sprinting, I'll go along with it, but it could be just increased feel. At the same time, an increase in comfort can translate into more power.

I agree with Jeff that learning how to rest the upper body during hard efforts could potentially mean more power to the pedals. I heard a running coach talk about running as if you're clutching a potato chip in each hand. Hold your fingers just tight enough to keep the chip from falling, but not crushing it. Same with "death grip" on handlebars. It's bad both for safety and for energy use.

Yes to hydration. Don't think you need to start two days before, but being well-hydrated definitely helps. Keep the salt and electrolytes going; hyponutrenia is real and dangerous.

For that matter, keeping cool on a hot day can make a big difference. Pouring water on head, shoulders, back, arms can help. On the other hand, a soaking wet chamois and soaking wet shoes can lead to discomfort, so dispense water onto skin carefully.

P.P.P.S. Here's an unexpected one: if you are away and you have someone sitting on your wheel you will use 2-3% less watts to go same speed.

Awful news about Weylandt's death today in the Giro.

Does anyone use Golden Cheetah and understand how to "Fix Power Spikes"? I don't understand what numbers I should enter under the settings for "max" and "variance".

I did some web research but the stuff I found on it was pretty technical

(i.e. first thing I read: I''ve coded up a univariate Outlier algorithm that compares a point value to a moving average and provides a ranked list of outlier points")

Um, yeah. What?

Anyway, when I look at my metrics I see that my best 5 minutes is 1267 watts and my best 20 is 441 (I wish!)

It would be nice to correct these things so they don't muddy up the picture of my actual progress.

Find the dates of these offending data points and edit them in GC

check out this thread, as JP suggested check out the wattage list, the search function is pretty good

http://kissena.info/forum/comments.php?DiscussionID=140&page=1#Item_3

Good thread, wrong answer. Woo wyo