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bike miles 110-112

Dave TalloDave Tallo
in Racing Forum 🏎

1) Did the guidance change for execution of these bike miles?  Seems to me that they used to be "shut it down, you've done the work, easy pedal / Gear 1 to the finish," but this has since fallen away, and we just stay in Gear 2.    

I'm thinking of reintroducing this to my racing (I've been a little ragged getting off the bike in the last few races), but  if there was a good reason to have taken it off the table, I'm listening. 

2) Quick math here - what's the time difference between 2 miles at 195 watts and 2 miles at 205 watts?  

Comments

  • steveperxsteveperx

     1)  I don't know if it's changed, but I stay in Gear 2 until about half a mile or so to go, then I "shut it down" and spin home at high cadence to get ready for the run.

    2)  Depends on size, weight, hill/flat/descent, "aeroness", etc.  Assuming you're on a flat, I doubt the difference is significant over 2 miles.

  • kcb203kcb203
    For a 80 kg rider/bike combo at sea level with a CdA of .25, on flat ground and tires with a crr of .004, the time difference is 5.75 seconds over two miles.
  • Al TruscottAl Truscott

    Likewiswe, I never followed that guidance. I just pushed it to mile 110, thens tarted to shake things out, spin a bit, stand, and get out of my shoes.

  • manconamancona
    I guess I have always done this but I base it on a landmark. At IMWI, once I get to the Clarion/Arena area i shut it down and cruize the last 1-2 miles as it is mostly admin turns, bike paths, ramps, etc. In Kona, I shut it down when making the right of the Queen K by the Target. I guess in both cases it is about 2 miles.

    My guess is you loss more time slowing down to get a bottle at an aid station then you do by pedaling easy in the last 1-2 miles.
  • Coach RichCoach Rich

    Dave, I didn't purposely take it off the table, if that's what your asking.

    • IMWI: last 2 miles, as Matt says, lend themselves to admin. I'm shuttin' her down, sitting up, 180w, stretch, get my HR down and get ready to run
    • IMCDA: same thing, last 2 miles are very admin-y due to the roads, going through town, etc.

    In fact, as I think about it, the last two miles of pretty much every course out there are very, very admin. You're more likely to crash, piss someone off if you came in all hot like it's an Oly

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