10k bike TT Power
Racing a first local cycling TT on Thursday. It is a flat 10k, out and back, weather forecast 50F, rain, crosswind 12mph entire time.
FTP is 277W, 4.0 W/kg.
How do you pace one of these. If I am to guess, I will hit close to 26.0mph, it will take about 14-15min, low Z5, start say 105% build to until eyeballs come out on the back portion, say 290-295W to start and if I can push more in the second half fine......
I may not emberass us in front of the roadies, so, do I put on the EN tri top or not. They will laugh at me anyway for being a triathlete. I promise, I will not wear compression socks and will take my beaker concept hydrotail off.
Thanks.
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Comments
In my experience, your goal should be to finish the ride at 1.05-1.07 IF. I would ride the first 10' @ 1.0-1.02, then murder myself for the balance.
Thanks guys. Love the plan you presented. 30-45min warm up Z1-3, usual 3x3min(1min)@85%. Thanks for the power guidance.
EN tri top goes on. I will report back.
After the first two minutes, it should *feel* like you're on the red line all the way. No holding back, no worrying about numbers, as long as you can keep breathing, you're not going too hard for this "prologue". That said, you'll probably end up with an IF near 1.1 at the end.
Aero helmet? Shiny shoe covers? How far will you go to squeeze a second?
Good luck.
Thank you guys, all noted.
A gear select question, standing at the start, pedals positioned that I can step on it, that is clear, how about the gear selection at the start, do you preselect what you will be riding, accelerate standing big gear or select something up the cog and just shift yourself down the cog after start.
Thanks.
@William, noted, thanks.
Yup, you'll need sleeves and you might want to check on the disc cover (if you use one).
They should have some volunteers holding you in place by the seat. You'll be clipped in and ready to hit it.
Thanks. No disc cover here. I don't do that, 404F/808R. Will be in long sleeves for sure, 46F, thunderstorms and wind over 20mph. Man, this nasty Spring in Kansas City is so irritating. I am still on the trainer for the most of my rides. I never liked the weather here and it is getting nastier each year. Been here for 17 years. From that, we will run right into 90F/ 90% humidity and a nasty SW wind, zero heat acclimation..........I will move to California at some point, there is no doubt.
Hope it went/goers well...mine was a wattage PR, but not speed. Talked to course record holder and he said it was a slow night due to wind speed/direction...
Bill
@William, thank you so much. It looks like it is going to be bummer, 80% chance for thunderstorms before race start, now, it is windier than a mo fo.
@AT - for what it's worth, both last night and last week I raced in the rain and wind..sucked big time!
Good Luck AT.
Geoff