aero FT
Last year FT tests on Tri bike, sitting upright for the 2 x 20, yielded a 265 max FT before my A race.
January this year, FTP was 240 sitting up for the 2 x 20.
Max speed was 21.4MPH, all time best, during these tests, always done on the same course.
Since Jan 2010, I have been working a lot on my aero position and flexibility to sustain a good position. I also had been training without a powermeter from Feb to June 2010 (i.e. ergomo broke and then had to save up and then wait for the quarq).
Got a quarq and joule set up mid june, have been monitoring my numbers and the result of the Feb to June period was more comfort in a more agressive aero position and my cadence increased from low to mid 80's to >90. However, power numbers were significantly lower. Overall speed on many of my same courses was increased from 18-19mph to 20-21mph.
Today i did a 40kmTT on an undulating course. there was head wind out, but tailwing back. My NP was 184. My overall avg speed was 21.7MPH. Avg cadence was 91. I was locked in the aero bars, comfortably the WHOLE time. Won my division!
, but only 2 in my category
So, I am adding this new Aero FT as my FT. I'll train as best I can to get this number as high as possible, but i will stay locked in the aero bars for race specific FT training (IMAZ). On climbing days, where I sit upright most of the day, i'll just enjoy seeing the numbers shoot up.
It's been an eye opening experience to see such a dramatic drop in power, but I definitely finish my flat to rolling rides with higher avg speed than ever before and I can run really fast afterwards. Pretty cool.
all the above makes sense to me, but i am posting this in case there is something above that i am interpreting completely wrong.
Thanks, G.
Comments
That's the whole idea - same speed, less work on the bike = easier run. You can count on being able to do the whole AZ course in aero position, if you are able, so keep to that flexibility training and riding your TT position whenever possible.
That is great. They do not give out AG awards or Kona slots for power numbers. Also, one other thing to remember is that the old numbers were from an Ergomo before it died and the new ones are from the Cinco. No way to tell how they really compare.
I wish I could remember good terms to search the thread, but I remember a similar discussion where mancona documented his results pretty thoroughly, and then others chimed in. As I recall both Chris and Al commented then, too... maybe you guys could help dig that one out?
Whoa! That's a challenge. Here are some possibilities:
http://endurancenation.us.dnnmax.com/Community/Forums/tabid/101/aff/26/aft/2268/afv/topic/afpgj/1/Default.aspx#31776
http://endurancenation.us.dnnmax.com/Community/Forums/tabid/101/aff/26/aft/2117/afv/topic/afpgj/2/Default.aspx#30367
But I don't think they're the threads you're remembering.
I've never looked into this two much but I usually see a 15-20 watt drop going from inside sitting up to outside in the aerobars. It takes a while, but both this year and last year I have eventually got that 15-20 watts back in the aero position and matched my highest sitting up inside FTP with my aero outside FTP. I'm 100% sure my outside power sitting up is higher, but as we have said, that doesn't matter because aero is faster.
Hmmmm, I love a challenge- but this one is really tough. Search on posts by Matt Ancona with the word Watts or Aero in it? Yeah right!!! The only thing I could come up with are the 2 threads Al has already identified. It's probably burried in a post called something like "Saturday Ride" or "IMCDA Race Rehearsal".
-got cobb seat, vflowmax. the adamo was protecting the jewels, but still wide in the perineum (crotch). cobb seat is narrower and it's been working great.
-moved seat forward 2.5cm and raised seat 1.0cm;
-with the above, i have brought my power numbers back up to approaching sitting up levels, which is normal for most. i still need to get in shape, so maybe i can get the numbers equal to sitting up levels, like mancona, but we'll have to see.
-i've never felt so comfortable in aero, which allows me to focus strictly on producing power. if you recall, i worked a lot on flexibility in the off season, but the narrower seat and improved position help too. for example, i can one leg pedal with both legs, while in aero, and always keep power on the pedals. prior to these adjustments, i could never one leg pedal smoothly like that.
that's about it...nothing left to do but get skinny and build power.
p.s. anyone know where the chart on 'best possible run time for IM considering your run pace for 5km' is? i can't find it.
gracias!
g
G -
The forum doesn't allow .xls attachments, so I have sent you a Personal Message with the file attached. It should be self-explanatory. It is from Google docs somewhere, but I don't know how to find it there anymore.
Gilberto, go to the following site and down load this version of the Jack Daniels tables.. It will give you equivelent a ton of run pacing info. Take the time to read the instructions on the bottom of the sheet.
http://www.electricblues.com/html/runpro.html
On a second read ou your port is see you were looking for an IM marathon time estimate. The following side does an ok job based on a 5K run. http://www.triathloncalculator.com/
Matt