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Sunday, May 1, 2011

Kissena Track Training - 5/1/2011

Position: Queens, NY
Altitude: 50 feet above Sea Level
Equipment: Tiemeyer Track bike

Wheels: Mavic Ellipse clinchers
Tires: Vittoria Open Corsa Evo CX
Bars: Drop bars with aero clip on bar 
Seat Post: Kinked
Warm up gear: 48 x 16 = 81"
Training Gear: 48 x 16 = 81"
Riders at track: 8

20 lap incremental warm up - 81" gear
2- 100 meter sprints - 81" gear (90% effort)
30 lap tempo - 81" gear

2 -200 meter standing starts - 81" gear (100% effort)

1 - 400 meter standing start lap - 81" gear (100% effort) in 32.2 seconds
      (average speed = 27.8 mph, average cadence = 117 rpm)

10 lap warm down 81" gear

Temp 60 to 65F

Bike setup

Standing start 400 meter lap in 81 inch gear
Definitely got faster in my standing 400 meter. On June 28 2009 I did a 32.44 seconds time for the 400 meter using a 90 inch gear (50x15) with disk rear wheel and tri spoke front, aero helmet and shoe covers. Today I did a 32.20 seconds in an 81 inch gear (48x16) using regular spoked clinchers without an aero helmet nor shoe covers, the temp was also colder at about 65F. The difference today was I used a clip on aero bar which probably helped with reducing frontal area once I got up to speed. I also used a kinked seat post which placed me in a more forward time trial power position. During the winter I worked on increasing my cadence range.


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