Help me with my bike training question

Robert Sabo

So this years extended OS with lots of Zwifting raised my FTP to a new high of 3.9 W/Kg by indoor rides on my old tri bike using the wattage from my PT hub.  Zwift had me at 3.99 W/Kg as it always reads higher by varying amounts.  I do not ride indoors in the aero position.  When I ride outdoors I am very comfortable (back, arms, and shoulders) on my Newer TT bike which was fit ~3 years ago by Todd at TTbikefit in RI.  My legs however, feel achey and generally less powerful.  I have felt this way at least for 2 years.  I also have harder time keeping my cadence at 90ish in aero.  Also my old tri bike and roadie have a 175mm crank and the newer TT bike has 170mm.  I do not feel like my legs are close to my torso but my hip flexors(very tight like most of us) do ache a lot as well.  I have not recently tested outside but would expect something much lower. 

My Oly ride this weekend was 23.2 mph with IF .75 with VI 1.03 86 rpm 139 RPM(121 is usual IM HR) and 2.9 W/kg 341ft of elevation.  So I think I am very aero but just don't generate power like I should.  So should I...

Change to shorter cranks?

DO more strength training?

More stretching of hip flexors is occuring and will progress.

do more Crush intervals ala @Paul Curtin ?

get refit?

do more zwifting on my TT bike in aero?

I will try to test outside this week instead of indoor FTP workout.

Any other suggestions appreciated

Thanks

Josh Church

@Robert Sabo I had the same hip issues last year and it flared up with my transition to TT bike as well. This year I changed to 165mm from 172.5 mm cranks and it is much better. A lot less pain and I can push slightly higher watts if I want since I’m not trying to protect my hip from hurting.

The crank change is all I did. I’m probably a strong/more durable runner and I’m sure that helps. 

One other things is I stopped doing lots of hip stretches. I do very little and it’s only when I really notice I’m tight. I know the whole stretching too much can cause some extra muscle damage or something like that. It’s a large can of worms Topic that I have no place to argue about but it is something I have heard recently. 

My 2 cents

Al Truscott

Over the past four years I found that shorter cranks (165 on the TT and 167.5 on the road), along with new bikes seemed to kick start me into being able to handle higher training loads and sustained harder work.

That said, you have the 70.3 WC in three weeks, right? "Step away from the ledge." Now is not the time to be doing anything different - go to war with the army you have, and worry about this problem after you have the results from that race to ponder. Remember that right now is when you should be tiredest, most depleted from your training. Any #'s you are seeing now are not reflective of your true fitness. Taper/peak hard, race smart and strong, and see where you are on Sept 2nd...

Robert Sabo

Thanks Josh and Al.  I am definitely looking towards next year. I was not going to change anything now. I will probably be doing an early June IM 2019 and want to be set for Oct 29 OS

Robert Sabo

To clarify. I don’t have hip pain. 

Paul Curtin

The trend in triathlon is definitely towards shorter crank arms.  Last week in Cleveland I heard a lecture from Kris Swarthout who claims to have a new study showing 155mm cranks are highly effective for triathletes.  It hasn't been published yet, but it was done with John Cobb (who of course makes money selling shorter crank arms)

Two years ago I switched from 180 to 175.  Last year I switched to 170.  I'm about to go to 165mm, largely because I've been able to get lower in the aero position and my knees have been hitting my rib cage

@Robert Sabo - 3 years is a long gap between fittings; get back to TTBikeFit before the OS

Scott Alexander

I don't have hip issues, but do notice more "tiredness" when on the tri bike.
I also moved to 165mm (from 172.5 on the old one) on my new tri bike, but haven't had enough time to vet it out as being "so much better" as some people I've heard call it. I still have 172.5 on my road bike.

Interested in seeing your n=1 experience if you do.

Doron Preker

@Paul Curtiin 

I found the article see page 16 https://issuu.com/midwestevents/docs/mwe_mayjuneweb1

“SmO2 was higher for all clients-high oxygen concentration level the muscle tissue when the shorter cranks were used”

‘We now have improved aerodynamic drag”

I’m using 175 crank, I’m going to sorter crank.