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#8276080 - 07/03/15 10:01 AM Re: Cyclists that race - training [Re: robbbby]
stickaz_old Offline
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Registered: 02/04/01
Posts: 56459
Loc: Nor Cal, Hella hurr durr
Nearly busted my mt. Hamilton cherry yesterday (highest mountain in the South Bay), don't start the climb at 5:30pm if you hope to get out by dark I guess. Nice ride! Turned around at the 5 miles to,summit sign at 7pm with maybe 12-1500' of climbing left I think heh
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#8276557 - 07/04/15 12:03 AM Re: Cyclists that race - training [Re: stickaz_old]
The Mighty BellRacer Offline
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Nice! Looks like you were working pretty hard for most of,it!
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#8278242 - 07/06/15 12:00 PM Re: Cyclists that race - training [Re: The Mighty BellRacer]
dirtyS13drifta
Unregistered



Just found this:

http://www.racemondaynight.com/clinics/

How bad am I going to embarrass myself trying to race now?

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#8278322 - 07/06/15 12:48 PM Re: Cyclists that race - training [Re: ]
stickaz_old Offline
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Registered: 02/04/01
Posts: 56459
Loc: Nor Cal, Hella hurr durr
Sounds like its targeted at noobs? Just don't crash into anyone
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#8278351 - 07/06/15 01:06 PM Re: Cyclists that race - training [Re: ]
bt0 Offline
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Registered: 02/22/10
Posts: 7284
Just hold your line & don't veer all over the place. And spin, don't mash.
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#8278352 - 07/06/15 01:07 PM Re: Cyclists that race - training [Re: stickaz_old]
dirtyS13drifta
Unregistered



 Originally Posted By: stickaz
Sounds like its targeted at noobs? Just don't crash into anyone

yeah, sort of my thoughts too.

Except more like "don't let anyone else crash into me!"

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#8278825 - 07/06/15 05:43 PM Re: Cyclists that race - training [Re: ]
nato2377 Offline
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Registered: 07/09/07
Posts: 3472
Loc: Denver, CO
stay towards the front top 15-20 to avoid the yo yo effect of the back
hold your line and dont veer
watch out for the other noobs
try to always sit in the draft until the end


sounds like its geared pretty heavy to new riders so you will be fine! dont overthink it and just ride fast!

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#8278836 - 07/06/15 05:53 PM Re: Cyclists that race - training [Re: nato2377]
dirtyS13drifta
Unregistered



how fast?!?!


I'll try to do a few more long-ish rides this week and we'll see how bad I blow up.

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#8279106 - 07/06/15 09:53 PM Re: Cyclists that race - training [Re: civic00sedan]
robbbby Offline
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Registered: 01/23/02
Posts: 15428
Loc: Canada
 Originally Posted By: civic00sedan
Ive already decided I'm in - Wife Ok'd as well. Just working on my brother.

I think its pretty reasonable given everything that included, the length of time , location ,etc.


Did you register? 80% sold out already.

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#8280478 - 07/07/15 05:22 PM Re: Cyclists that race - training [Re: ]
nato2377 Offline
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Registered: 07/09/07
Posts: 3472
Loc: Denver, CO
 Originally Posted By: dirtyS13drifta
how fast?!?!


I'll try to do a few more long-ish rides this week and we'll see how bad I blow up.


super fast!

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#8281370 - 07/08/15 11:36 AM Re: Cyclists that race - training [Re: nato2377]
The Mighty BellRacer Offline
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30 minutes of intervals last night with the sufferfest video revolver.

flat out, like something is chasing you, for 1 minute and then 1 minute of recovery...repeat 15+1 times.

i definitely feel my psychology changing throughout the course of the workout. the first few i feel like superman, then i hit a lull where i pray for death between reps 5-10 and observe a definite drop in top end/endurance, then i just sort of go into an acceptance mode between 11-15 where i see steady power/energy output, then knowing the workout is almost over, i hammer the 16th one with strangely fresh feeling legs.

i'm trying to find a balance of power/energy output that allows me to hammer consistently throughout the whole thing or something to trick me psychologically.

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#8281450 - 07/08/15 11:56 AM Re: Cyclists that race - training [Re: The Mighty BellRacer]
stickaz_old Offline
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Registered: 02/04/01
Posts: 56459
Loc: Nor Cal, Hella hurr durr
sounds like you arent loafing enough in the first 10 \:D
_________________________
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#8281941 - 07/08/15 04:10 PM Re: Cyclists that race - training [Re: The Mighty BellRacer]
robbbby Offline
master electrician
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Registered: 01/23/02
Posts: 15428
Loc: Canada
 Originally Posted By: BellRacer
30 minutes of intervals last night with the sufferfest video revolver.

flat out, like something is chasing you, for 1 minute and then 1 minute of recovery...repeat 15+1 times.

i definitely feel my psychology changing throughout the course of the workout. the first few i feel like superman, then i hit a lull where i pray for death between reps 5-10 and observe a definite drop in top end/endurance, then i just sort of go into an acceptance mode between 11-15 where i see steady power/energy output, then knowing the workout is almost over, i hammer the 16th one with strangely fresh feeling legs.

i'm trying to find a balance of power/energy output that allows me to hammer consistently throughout the whole thing or something to trick me psychologically.


It's been a long time since i've done revolver, but I remember it like it was yesterday, probably why I have never done it again. And just like you, it seems like I got some fresh legs for the last one.

https://www.trainerroad.com/cycling/rides/666280-Revolver-Aug-2012-to-Feb-2013-

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#8282296 - 07/08/15 11:45 PM Re: Cyclists that race - training [Re: robbbby]
The Mighty BellRacer Offline
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Registered: 05/03/00
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Loc: DFW
Fight club tonight... Not so bad.

Revolver is still the hardest and the hunted is my favorite, mostly because it has the best story

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#8282924 - 07/09/15 11:54 AM Re: Cyclists that race - training [Re: The Mighty BellRacer]
nato2377 Offline
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Registered: 07/09/07
Posts: 3472
Loc: Denver, CO
super pumped for sat...jeremy powers just signed up. we are here and ready to rock!
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#8283757 - 07/09/15 07:31 PM Re: Cyclists that race - training [Re: nato2377]
robbbby Offline
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Registered: 01/23/02
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Loc: Canada
Best of luck dude, go out there and kill it!
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#8285289 - 07/10/15 08:57 PM Re: Cyclists that race - training [Re: robbbby]
nato2377 Offline
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Registered: 07/09/07
Posts: 3472
Loc: Denver, CO
pre rode the course today. Its going to be a road race. 4.4 miles 287 ft of climb did a moderate hard lap in 23min. course is SUPER grippy, non technical. going to be fast!
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#8285543 - 07/11/15 10:07 AM Re: Cyclists that race - training [Re: robbbby]
civic00sedan Offline
Sr Member


Registered: 03/25/02
Posts: 1170
Loc: NY
 Originally Posted By: robbbby
 Originally Posted By: civic00sedan
Ive already decided I'm in - Wife Ok'd as well. Just working on my brother.

I think its pretty reasonable given everything that included, the length of time , location ,etc.


Did you register? 80% sold out already.


YUP - We got registered with the early bird pricing. Now the fun begins. Bike shopping \:\)


Edited by civic00sedan (07/11/15 10:08 AM)

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#8285653 - 07/11/15 12:30 PM Re: Cyclists that race - training [Re: civic00sedan]
robbbby Offline
master electrician
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Registered: 01/23/02
Posts: 15428
Loc: Canada
Awesome, i'm extremely jealous, except for the camping part... i'm a bitch and would motel it every night.
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#8285827 - 07/11/15 05:23 PM Re: Cyclists that race - training [Re: robbbby]
civic00sedan Offline
Sr Member


Registered: 03/25/02
Posts: 1170
Loc: NY
We're pretty pumped. The camping is all part of it. Hotel pricing and dealing with the logistics make it not worth it.
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#8286260 - 07/12/15 07:21 AM Re: Cyclists that race - training [Re: civic00sedan]
robbbby Offline
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Registered: 01/23/02
Posts: 15428
Loc: Canada
I guess camping is part of the experience and getting to interact with the other riders, but for 7 days of riding i'd gladly pay the premium for a real bed, shower and a comfortable place to stretch.

You mentioned bike shopping, what do you currently ride and is it not capable of the BC bike race? Or is it just time to treat yourself with something new and carbony?

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#8286535 - 07/12/15 02:14 PM Re: Cyclists that race - training [Re: robbbby]
civic00sedan Offline
Sr Member


Registered: 03/25/02
Posts: 1170
Loc: NY
I havent camped in years - but I'm totally looking forward to it. To me it's part of the experience. I travel for work and usually average 1 night a week in a hotel. I thought about it for a minute then decided to rough it ;\)

I just sold my old 07 stumpjumper fsr as it was getting pretty ragged and I haven't ridden it since I got a single speed rockhopper 29er that is my primary.

Thinking SC Tallboy - maybe look at the spesh options for 4/5 inch dual trail bike.

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#8289695 - 07/14/15 03:53 PM Re: Cyclists that race - training [Re: nato2377]
robbbby Offline
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Registered: 01/23/02
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 Originally Posted By: nato2377
pre rode the course today. Its going to be a road race. 4.4 miles 287 ft of climb did a moderate hard lap in 23min. course is SUPER grippy, non technical. going to be fast!


update? race report?

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#8290107 - 07/14/15 08:40 PM Re: Cyclists that race - training [Re: robbbby]
nato2377 Offline
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Registered: 07/09/07
Posts: 3472
Loc: Denver, CO
So the weekend started off on saturday with amateur short track xc racing and the elite men and womens XC race. my teammate raced at 11:30 and i didnt race until 4:15 and it was a sweltering 90 degrees. I go to reg and pick up my number..ie
lucky 13! and yes, i ran it upside down to conteract the bad mojo lol. they field was pretty heavy with current xc nat. champ todd wells, current cyclocross national champ jeremy powers, cameron dodge, current us cup racer and world cup racer cole oberman, transsylvania epic winner justin lindine , pro roadie stephen hyde, dan timmerman, german rider for cliff bar Ben sonntag and ryan woodall just to name a few. also ,ex AMA Pro motorcycle racer Eric Bostrom was racing which had me super pumped as we hung out a bit and battled each other in the races.
me and E-Boz
so its race time and of course due to call ups, i start at the back. the start was about .3 mile gradual uphill sprint on a multi use path of wood chips to the single track. we start and theres really no where to go so im chilling at the back of 31 guys. theres a single file bridge about halfway up the start that was a niice clusterfuck. I entered the woods 2nd to last. I pass some people on the fire road and we bomb into the 2nd rock garden where its clusterfuck number 2. I get around some people and finally settle into somewhat of a groove in the single track. so we get to this exposed powerline climb and i reach for my bottle...not there. FUUUU!!! my teammate wasnt going to be in the feedzone until lap 2...good thing there was neutral water support....back at the start. ugh. first lap and 2nd lap were good, i was around 2:30 back of wells after lap 1. lap 3 i started getting tight in my calves...not good. apparently the 4 bottles of electrolyte drink i consumed during the day wasnt enough and missing my bottle on lap 1 hurt. I chugged the bottle i had and made it through lap 3 ok still hanging on inside top 20. lap 4 the cramps hit hard and i tried to ride through them as best i could. less then 1k to go my legs locked and i had to get off and try to rub them out. was down about 2 min. got going again and just tried to survive lap 5 but i was going slow and i made it. I ended up 24th/31, last guy on the lead lap and 2nd to last actual finisher...the rest DNF
i was disappointed as i had the legs for a top 20 but silver lining is i still was fast enough for todd wells to not catch me lol i was 20min back.

xc race pic

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#8290120 - 07/14/15 08:51 PM Re: Cyclists that race - training [Re: nato2377]
nato2377 Offline
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Registered: 07/09/07
Posts: 3472
Loc: Denver, CO
sunday was pro short track xc and amateur xc. my teammate raced at 10:30 and i never got off until 5pm. another long day in the sweltering heat. today my teammate (who is also a dietitian) forced me to drink 8 bottles of endurolyte drink since it was again 90+. So 5 rolls around ,we get called up, again last row but this time only around 20 guys. the race is 20min +1lap. I get a good start and get inside the top 10 and work my way to a high of 7th. I rode most of the race in 8th until i slipped back into a group of 3 for the last 4 laps where we paced each other and rotated pulls. we dropped on of the guys so we were fighting for 9th. bostrom was on the back and did no pulls so i was waiting for the attack and it came on the back straight. me and the other guy went with but couldnt close the 10 yards or so down. so we come flying down the long downhill run in to the finish, make a sweeping left and sprint it out the last 60yds and i got 11th by half a wheel. Kind of a pick me up after a lack luster XC. It was 23 min. 18.1mph avg, est. 315watts. my fastest lap was at 22mph



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#8290124 - 07/14/15 08:54 PM Re: Cyclists that race - training [Re: nato2377]
nato2377 Offline
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Registered: 07/09/07
Posts: 3472
Loc: Denver, CO
race highlights. can see me at :34 , 1:13, left side at 1:40,front of group at 2:04, center screen 4:56

http://dirtwire.tv/2015/07/boston-rebellion-pro-xct-uci-c2-mens-highlights/

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#8290149 - 07/14/15 09:10 PM Re: Cyclists that race - training [Re: nato2377]
nato2377 Offline
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Registered: 07/09/07
Posts: 3472
Loc: Denver, CO
stxc sprint
http://vid19.photobucket.com/albums/b160/twiztedcav09/IMG_0568%201_zpshpghltc5.mp4

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#8294607 - 07/17/15 03:58 PM Re: Cyclists that race - training [Re: nato2377]
The Mighty BellRacer Offline
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so i'm in week 9 of this 10 week sufferfest training program.

i've lost like 11 lbs, i've seen my peak power go up considerably, i recover much faster after high intensity events, and it seems i can work at a higher level of constant power out though it's not that easy to judge that one.

the only downside is i haven't been able to log a lot of time outdoors so rides of 40 miles or 2hrs plus feel long to me.

in other news, i did get a new saddle along with a fancy schmancy bike fit. it has helped a lot with the numbness though i still get it a bit. It's still breaking me in, tho.

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#8294848 - 07/17/15 08:07 PM Re: Cyclists that race - training [Re: The Mighty BellRacer]
robbbby Offline
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Registered: 01/23/02
Posts: 15428
Loc: Canada
Good shit nato, even though you didn't do too hot the first race that is still quite the accomplishment to even line up with those guys, i'd be so intimidated. Missing water bottle is a big deal, not only is it not there so you can hydrate, it just ends up messing with you mentally, knowing you're not 100% prepared and in the race. And speaking of cramps, have you ever tried sport legs? I have had pretty good success with them.

I have an 8 hour race that I am doing solo next Saturday. Not sure how well it's going to go, i'm going to have a hard time pacing myself and letting people pass who are doing team races and are sprinting the laps.

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#8295058 - 07/18/15 12:21 AM Re: Cyclists that race - training [Re: robbbby]
stickaz_old Offline
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Registered: 02/04/01
Posts: 56459
Loc: Nor Cal, Hella hurr durr
Failed to get up mt. hamilton again [/shocker]
as seems to be the case a bit more often than I'd like, mine is an example of what not to do.

Don't skip lunch, pound a powerbar and call it even [~220 calories]
Probably want to have calories in the water bottles. I used [2] 20 oz bottles w/electrolyte only.
Probably need more water on this ride. i ran out last time too, even further from the summit then
Probably want to bring some nutrition on the bike
Probably want to know when to say when a bit earlier. I bonked pretty hard and was getting dizzy/naseous and dry heaved a bit.
3 miles from the summit I wisely turned around. Had noticed that I had stopped sweating now for a few miles so that couldnt be good. Thank goodness ~10 miles later on the descent grant park had a water fountain [I didnt know this]
Taco Bell told me to fuck off when I rode through their drive-thru as a bonus.
2 skateboarding lugers passed me near the bottom when I was doing 25. That was rad. I saw them setting up in a minivan so I knew they might catch me [I was still a little dizzy so I wasnt doing much more than 25 down], I hand signalled for them to go by and that was cool. Nobody died or got plastered.
Next time I'll get it. Going again in 2 weeks. Was 1.5 miles closer this time. Still 3.5 miles to go per google maps heh

I think i learned how to granny-climb at uber-slow speed when pretty well bonked. There were still [2] mini climbs to get back after I had bonked and my strategy was just to crawl up em at like 5 mph. I guess it worked [would normally cruise at 10-12 there]. Was not interesting in hammering anything. If anything I think it was getting a little touchey to even get out after a while and I knew that second mini-climb was going to require a pretty extreme conservative approach

_________________________
Swim->Bike->Cry
"I can see that nurses head bobbing around going "I AINT CANCELIN MUH PLANS, FUCK A CDC. WHO DEY ANYWAY NAH MEEN? IMA GO SEE MUH BOO" -johnso


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#8295507 - 07/18/15 03:53 PM Re: Cyclists that race - training [Re: stickaz_old]
The Mighty BellRacer Offline
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Registered: 05/03/00
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Loc: DFW
Brutal. That's a hard and scary lesson to learn.
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#8305049 - 07/26/15 01:17 PM Re: Cyclists that race - training [Re: The Mighty BellRacer]
robbbby Offline
master electrician
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Registered: 01/23/02
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Loc: Canada
Finished my first solo 8 hour mtb race, what an experience compared to regular racing.
Course was a proper XC track, very technical and lots of climbing. I ended up doing 140km self supported and took first place for solo men under 40. I came 2nd overall in a solo field of 61 guys, the guy who won the solo 40+ beat me for the overall by 1m49sec, could probably have made that time up if I didn't have to mix my own drinks between laps, who knows.
Overall I feel pretty good, i'd like to say i'd never do it again but i'm sure I will again in the fall.

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#8310516 - 07/29/15 11:46 PM Re: Cyclists that race - training [Re: robbbby]
The Mighty BellRacer Offline
Daps up men at the gym
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Registered: 05/03/00
Posts: 26664
Loc: DFW
i just did a fitness test where i sustained maximum effort for 20 minutes without slowing down, recording splits every minute.

my average heart rate for this was ~172, and my bike computer gave a caloric burn estimate of ~14cal/min (i'm assuming this is actually kcal). i did the conversion and 14kcal/min = 58576 Joules/min = 976 Watts

My average speed on the trainer for this duration is ~20.25mph, which looking at kurt kinetic's published numbers should be ~270 Watts (16200 Joules/min)

i found this interesting that my body is only about 25% efficient at this power output. i imagine the better the shape you're in the higher your efficiency. anybody done a similar measurement?

edit: i think i could have gone another .25mph faster and still held on... but i was worried about cracking and wanted to finish strong.


Edited by BellRacer (07/29/15 11:50 PM)

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#8310591 - 07/30/15 06:27 AM Re: Cyclists that race - training [Re: The Mighty BellRacer]
robbbby Offline
master electrician
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Registered: 01/23/02
Posts: 15428
Loc: Canada
Thats a FTP test or functional threshold power test, it determines what the maximum power you can sustain over the course of 1 hour is.
There are two tests done to find ftp, usually a 8 minute test which is 2x8min intervals and a 20 minute test, they are actually an hour long and this is what they look like

https://www.trainerroad.com/cycling/workouts/1270-20-Minute-Test
https://www.trainerroad.com/cycling/workouts/1271-8-Minute-Test

The data is somehow interpolated to figure out what you would be able to sustain for one hour, so if you were able to do 270W for 20 minutes your actual FTP will probably be in the 250W range.

I don't think your Joules/min vs. actual power output are of any relation, there is way too many factors to deciding how much power you can put out, vo2, lactate, aerobic vs anaerobic power, etc.

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#8312584 - 07/31/15 12:34 PM Re: Cyclists that race - training [Re: robbbby]
nato2377 Offline
Post Master Sr


Registered: 07/09/07
Posts: 3472
Loc: Denver, CO
 Originally Posted By: robbbby
Finished my first solo 8 hour mtb race, what an experience compared to regular racing.
Course was a proper XC track, very technical and lots of climbing. I ended up doing 140km self supported and took first place for solo men under 40. I came 2nd overall in a solo field of 61 guys, the guy who won the solo 40+ beat me for the overall by 1m49sec, could probably have made that time up if I didn't have to mix my own drinks between laps, who knows.
Overall I feel pretty good, i'd like to say i'd never do it again but i'm sure I will again in the fall.


awesome job man, you are quite the endurance racer. It would be awesome if we could team up for a 12 or 24 hour race sometime. we would kill it

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