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Race The Training Thread

baribari

Maximum Pace
May 28, 2010
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Ideally, I would have also waited a bit more with a fit, because l couldn’t even get a proper ride in before to get acquainted with the bike. But it was just raining the last few days.

The cleats feel much better. He had me do single leg drills and fit them by eye. That made a huge difference. He started with the saddle height, though, as I believe is recommended.

The tricky thing is that I have long limbs: the setup he proposed works well if I am in the non-aero hoods. Based on that position alone, I should get a shorter stem. The current stem length felt perfect in the aero hoods and hoods before the change in seat height. I could rest my arms in a relaxed fashion and the taller SRAM hoods jive perfectly with my hands.

With the lower seat height the interference between elbows and knees in the aero hoods position is substantial, I’d say 2 cm. It’s not arm hairs brushing against leg hairs, but full on contact. And I’m massaging my breakfast with my knees. On the plus side, I could see improvements in my pedaling technique. He put clip-on sensors on my feet and my bum to measure hip rotation and foot rotation.

He told me his plan is to get my position and pedaling technique correct, suggested an osteopath to work on my flexibility and then get me more aero over time. If the position were just a little uncomfortable, I could deal with it for a while and see if I adapt over time or whether the discomfort persists.

The person who gave me the initial bike fit is no slouch either, he is a former world tour pro team mechanic. Yes, he’s not a dedicated bike fitter (he has an official Shimano bike fitter come to his shop regularly), but I reckon he has seen enough people on bikes to know when something is critically wrong. Comfort-wise, his (= owner of bike shop) set up felt perfect: in the aero hoods position it fit like a glove, no interference between legs and arms and I was in a relaxed position. I’m confused. Both know their stuff. 🤷‍♂️

That’d be great, although it’ll take a few days. I have to wait until my XDR driver is here and I can hop on the trainer. Perhaps it would be better to find a compromise between a position that allows me to get aero more comfortably and a position that allows for better pedaling technique.
I strongly recommend using your old bike as a dedicated trainer bike. You'll save hours of time over the course of a year if you can just leave a bike installed on the trainer.

Not to mention you will save wear and tear on your expensive carbon frame and 12-speed drivetrain. A new AXS chain is like 8000 yen! Don't want to even think about the cost of cassette...
 

OreoCookie

Maximum Pace
Dec 2, 2017
1,626
1,440
I strongly recommend using your old bike as a dedicated trainer bike. You'll save hours of time over the course of a year if you can just leave a bike installed on the trainer.
In principle not a bad idea. If we had the space, it may be worth considering. However, my wife is enforcing a strict N <= 2 policy … 😅
 

baribari

Maximum Pace
May 28, 2010
1,216
839
In principle not a bad idea. If we had the space, it may be worth considering. However, my wife is enforcing a strict N <= 2 policy … 😅
Trainer bikes don't count! Though it would also make a nice rain bike...

Perhaps you should invest in a ceiling-height bike rack that holds two bikes... Heheh.
 

OreoCookie

Maximum Pace
Dec 2, 2017
1,626
1,440
Trainer bikes don't count! Though it would also make a nice rain bike...
I'll try that on my wife and see how far I get 😁😅
Perhaps you should invest in a ceiling-height bike rack that holds two bikes... Heheh.
The apartment we live in is getting crammed even without the third bike. My wife and I are expecting are second child and we live in a 50 m^2 apartment. Moving is so expensive that we kept on putting it off. And now it seems like it is too late.
 

Nuff

Speeding Up
Jul 28, 2020
63
63
I got sick last week, whole week was a write off, I'm still not 100%, but I'm going get back to it slowly since I'm preparing to move.
I will restart the whole block again next week, although I've no idea if I will be able to do long/easy/uninterrupted outdoor rides like I was able to do until now.
 

Nuff

Speeding Up
Jul 28, 2020
63
63
I'll try that on my wife and see how far I get 😁😅

The apartment we live in is getting crammed even without the third bike. My wife and I are expecting are second child and we live in a 50 m^2 apartment. Moving is so expensive that we kept on putting it off. And now it seems like it is too late.
I feel you, and I mean I feel it in my pocket right now, the moving costs, deposits, etc, it's just ridiculous here. The money I had to handover upfront is insane and that's just to get one extra bedroom + extra month so we can have a miniature pet.
 

OreoCookie

Maximum Pace
Dec 2, 2017
1,626
1,440
I feel you, and I mean I feel it in my pocket right now, the moving costs, esways deposits, etc, it's just ridiculous here. The money I had to handover upfront is insane and that's just to get one extra bedroom + extra month so we can have a miniature pet.
In Sendai you usually need 7 months worth of rent. It’s nuts. A lot of onerous things are included. E. g. for one of the places you have to pay the earthquake insurance in advance. Two years worth. Every two years.
 

baribari

Maximum Pace
May 28, 2010
1,216
839
Oof.... Makes me glad I am loving at my wife's family's home, since I have room for pretty much all my toys (except my pet race car) and even a dedicated room for TrainerRoad....
 

andywood

Maximum Pace
Apr 8, 2008
2,855
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I used to do all my winter training on the veranda on rollers with snow hitting me horizontally!

When we moved to a new place all I wanted was a garage! There's no electricity, no lights, but it's my own pain cave for 3 months of the year.

Between me and the boys we have 9 bikes hung up all over the place. Their road bikes are too small now but they won't let me sell them on Yahoo.

Yesterday I took them to the GSC trail.

20210503_145712.jpg

A new free facility with lots of courses ranging from beginner to expert.

20210503_151105.jpg

MTB rental is also free. And there is camping, zip ropes, tennis etc.

Highly recommend!

Andy

 

OreoCookie

Maximum Pace
Dec 2, 2017
1,626
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I got some riding in over Golden Week. Not as much as I had wanted, as it was raining quite a bit. Still, three longer rides, two around 200 TSS and yesterday‘s ride was 273 TSS. Yesterday’s ride was great. My legs feel zapped today, but in a good way. I managed to do 75–80 km at speed and then ran out of fuel. Plus, I took it easy on the descents as it had rained during the first half of the ride and it got very gusty on my way home. I thought it was my new deep rims, but then I was being shoved around standing next to my bike at a traffic light.

Plus, I did a ramp test. Turns out, fewer horses than expected escaped my quads (306 W FTP), although this is on a new power meters so not directly comparable. Still, it is good to know that they are in the same ballpark. I discovered that I have a pretty severe leg imbalance, though (typically 55/45), and that weirdly enough my left leg is doing more work. Perhaps that is due to surgeries on my right knee. Or perhaps having a left-side-only power meter before was training me to put more force into my left pedal stroke. But this gives me something to work on.

My XDR driver body arrived, too, but I haven’t gotten it to work correctly. It seems the cassette isn’t mounted as far as it should be. I’ll try greasing not just the threads but also the freehub body (that’s the official recommendation by SRAM as per one of their videos).
 

baribari

Maximum Pace
May 28, 2010
1,216
839
I got some riding in over Golden Week. Not as much as I had wanted, as it was raining quite a bit. Still, three longer rides, two around 200 TSS and yesterday‘s ride was 273 TSS. Yesterday’s ride was great. My legs feel zapped today, but in a good way. I managed to do 75–80 km at speed and then ran out of fuel. Plus, I took it easy on the descents as it had rained during the first half of the ride and it got very gusty on my way home. I thought it was my new deep rims, but then I was being shoved around standing next to my bike at a traffic light.

Plus, I did a ramp test. Turns out, fewer horses than expected escaped my quads (306 W FTP), although this is on a new power meters so not directly comparable. Still, it is good to know that they are in the same ballpark. I discovered that I have a pretty severe leg imbalance, though (typically 55/45), and that weirdly enough my left leg is doing more work. Perhaps that is due to surgeries on my right knee. Or perhaps having a left-side-only power meter before was training me to put more force into my left pedal stroke. But this gives me something to work on.

My XDR driver body arrived, too, but I haven’t gotten it to work correctly. It seems the cassette isn’t mounted as far as it should be. I’ll try greasing not just the threads but also the freehub body (that’s the official recommendation by SRAM as per one of their videos).
Time for lunges and single leg squats/presses! It's always disappointing to switch power devices and find a lower number. Not as bad as my old faulty trainer, which ran about 25 watts high in ERG mode.
 

andywood

Maximum Pace
Apr 8, 2008
2,855
2,972
I got some riding in over Golden Week. Not as much as I had wanted, as it was raining quite a bit. Still, three longer rides, two around 200 TSS and yesterday‘s ride was 273 TSS. Yesterday’s ride was great. My legs feel zapped today, but in a good way. I managed to do 75–80 km at speed and then ran out of fuel. Plus, I took it easy on the descents as it had rained during the first half of the ride and it got very gusty on my way home. I thought it was my new deep rims, but then I was being shoved around standing next to my bike at a traffic light.

Plus, I did a ramp test. Turns out, fewer horses than expected escaped my quads (306 W FTP), although this is on a new power meters so not directly comparable. Still, it is good to know that they are in the same ballpark. I discovered that I have a pretty severe leg imbalance, though (typically 55/45), and that weirdly enough my left leg is doing more work. Perhaps that is due to surgeries on my right knee. Or perhaps having a left-side-only power meter before was training me to put more force into my left pedal stroke. But this gives me something to work on.

My XDR driver body arrived, too, but I haven’t gotten it to work correctly. It seems the cassette isn’t mounted as far as it should be. I’ll try greasing not just the threads but also the freehub body (that’s the official recommendation by SRAM as per one of their videos).

My leg imbalances where the opposite, left leg much weaker than the right.

I corrected like @baribari says with 1 leg squats and lunges. I'd recommend lunges as there is less chance of injury and you can focus on cycling specific movement. Focus on training your weaker leg and just doing the same work with your strong leg. It's a fun project to work on. Good luck!

Andy
 

andywood

Maximum Pace
Apr 8, 2008
2,855
2,972
Last week's training blog here:


And pictures with autotranslate Japanese from yesterday's big gravel ride here:


This month's Rapha gravel event was canceled, and I'm expecting next month's Grinduro too. Like last year I guess it's just a case of keeping fit and enjoying life on two wheels.

Ride on!

Andy
 

OreoCookie

Maximum Pace
Dec 2, 2017
1,626
1,440
My leg imbalances where the opposite, left leg much weaker than the right.

I corrected like @baribari says with 1 leg squats and lunges. I'd recommend lunges as there is less chance of injury and you can focus on cycling specific movement. Focus on training your weaker leg and just doing the same work with your strong leg. It's a fun project to work on. Good luck!
Thanks!
I reckon that just knowing about it and keeping an eye on it while on the trainer will help a bit, too. Although I should really do some strength training and work on my flexibility. Next week I have an appointment with a sports osteopath to work on my flexibility. He had a bike with a power meter in the office, which is a good sign.
 
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