7 7 2010 Wednesday Twilight Races

July 2010 Junior Nationals - T-Town

http://www.thevelodrome.com/calendar/

7 4 2010 Flying 200 meter training

Weather:
Temp - 76 to 95
Humidity - 23%
Wind - 5 mph
Pressure - 29.89

Equipment:
Short sleeve skin suit
Vented helmet
Mavic Ellipse clinchers
Karbona tubular rear disk

Efforts:

10:25am Mavic ellipse clinchers
1 - 47x15 = 84, time 13.47 seconds
Avg speed = 33.3 mph
Avg rpm = 135 rpm

10:47am Mavic ellipse clinchers
2 - 50x13 = 103, time 13.22 seconds
Avg speed = 33.9 mph
Avg rpm = 112 rpm

11:20am Karbona rear disk, Mavic clincher front
3 - 50x14 = 96, time 13.19 seconds
Avg speed = 34.1 mph
Avg rpm = 121 rpm

11:41am Karbona rear disk, Mavic clincher front
4 - 50x14 = 96, time 13.16 seconds
Avg speed = 34.1 mph
Avg rpm = 121 rpm

12:24pm Karbona rear disk, Mavic clincher front
5 - 52x13 = 108, time 13.41 seconds (shorts got stuck on saddle)
Avg speed = 33.4 mph
Avg rpm = 106 rpm

1:00pm Karbona rear disk, Mavic clincher front
6 - 52x13 = 108, time 12.88 seconds
Avg speed = 34.7 mph
Avg rpm = 110 rpm

1:17 pm Karbona rear disk, Mavic clincher front
7 - 52x13 = 108, time 12.87 seconds
Avg speed = 34.8 mph
Avg rpm = 110 rpm

Summary:
The plan today was to try and experiment with different gears, but there are too many variables involved and  diminishing energy stores to work with. I decided to stick with my 108" gear. I have finally re-learned the nuances of riding this gear at Kissena. The 108 gear would give me consistent times under 13 seconds which is fast enough to quality for the sprints at Kissena. Although what I should have done was to go back and read what I wrote here instead of trying to reinvent the wheel. I would be wasting my time trying to use any other gears for the flying 200 meters, mind you 108 is not my sprint gear. It is just the gear which yields me my fastest 200 time at Kissena based on my current abilities. We are all different, what might work for someone else might not work for you.

Effort 1 - 47 x15 = 84, Max speed 34 mph, time 13.47 seconds
Avg speed = 33.3 mph
Avg rpm = 135 rpm

Effort 2 - 50 x 13 = 103, Max speed 36 mph, time 13.22 seconds
Avg speed = 33.9 mph
Avg rpm = 112 rpm

Effort 4 - 50 x 14 = 96, Max speed 36 mph, time 13.16 seconds
Avg speed = 34.1 mph
Avg rpm = 121 rpm

Effort 5 - 52 x 13 = 108, Max speed 35 mph, time 13.41 seconds
Avg speed = 33.4 mph
Avg rpm = 106 rpm

Effort 6 - 52 x13 = 108, Max speed 36 mph, time 12.88 seconds
Avg speed = 34.7 mph
Avg rpm = 110 rpm

Effort 7- 52 x 13 = 108, Max speed 39 mph, time 12.87 seconds
Avg speed = 34.8 mph
Avg rpm = 110 rpm

6 30 2010 Functional Threshold Power Test

6 30 2010 Training Summary Sheet

Body weight has gone down while FTP power has gone up.

5 31 2010 Training Summary Sheet

May 2010 was a bad month, I was sick for about 17 days and could not train properly. All my training miles so far have been on the spin bike or on the track, did not ride the road bike since 10/2009. Also trying something new this year by lifting weights during the cycling season.

Gears & Cadence for various Flying 200 meter times - 170 mm cranks

Gears highlighted in green have already been used to break the 13 second barrier late last season at Kissena. This season I plan to try the other gear ratios highlighted in yellow to see if I can get closer to the 12 second barrier. Although some of these gears might not be practical as a result of chain length.