Looks like your seat is too high

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seat looks a bit high, you could also go lower in the front.

wheres the speedbox and aero bento!?

Do not hang stuff on your door knobs. You will scratch the brass and eventually ruin the gap between the door and frame.
The thermostat is to close to the front door and will compensate by giving to much heat in the winter and to much in the summer to the rest of the rooms in the house.
Remove the tape measure it is very distracting.
Is that a cat toy under the plant stand which has a globe on it?
Speaking of globes it is tilted at the wrong angle on it's axis.
You however look pretty good and comfy.
How does it feel to you? Do you think you will feel comfortable like that for 40k or more. Also you might look a tad forward. How is stability while riding. I will check out video now just noticed that.

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is it just me, or is your entire living room leaning to the left???

I was thinking that also, but think the riser block is to low and the globe is tilted also.

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Brilliant.

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Bobby Jones

- Your seat is a bit too high.
- The bike is not leveled, making you look lower in the front than you really are.
- Get a picture of Rappstar, make changes until you look exactly the same :)

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Is your bike level? The front appears to be lower than the rear.

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Seems to be a trend.

You're right, but it's pretty close - the front tire is slightly lower than the front.

I'm working on it.

Looks like a solid IM position.

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I took the speedbox off for a CT time trial last week= weight savings.

Aero Bento = fugly.

Also when you repost some pics, put on your aerohelmet, that makes a difference too.

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noted.

So does this:

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1>
2> Dude it's a 70 year old house, I'll deal with it + in the summer time I am to cheap for the AC.
3> Yes, and if you watch the video, you may catch a glimpse of said cat.
3> Hrmm.
4> Good to me, definately comfortble for any distance I would choose to ride, but I feel as if there is room for improvement.

Hmmm. I was going to say the seat height was OK, but I respect the opinions of those that said it's high.
It looks comfortable. It looks pretty good, perhaps for long course.
For 40k, lower in the front would probably be faster (unless you were to lose lots of power for some reason).

I like your forward position, it gives you the best shot at getting low in the front.

Both you and bmanners should learn the difference between "to" and "too."

You may want to post a picture with your foot at the bottom of the pedal stroke.

You look like you are in good shape. I don't think I could hold that position for a long time.

What's up with that couch? And those pillows...

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Your seat is a bit high.

The molding part way up the wall is a little tacky regardless of the "century old home" excuse.

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It took me awhile to figure out what you were saying - 'partway' is one word. But yeah I agree about the molding. It's called "chair rail" and is usually reserved for when the lower and upper halves of the wall are either different colors, or the top portion is wall papered, or the bottom portion is wainscoting. I don't think it tooks too too bad here, but it's kind of pointless ;)

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That's what I was thinking. Also, it looks like the left side of the couch is darker than the right side. Hopefully you got a discount on it.

Hey, let's keep the criticism to the OP!

I was going to write moulding, but fixed that for the US folks.

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How about since it's called a "chair rail", we consider that it's purpose is to protect the wall from being damaged by a chair? That function doesn't require wall paper for color schemes.
Maybe in this case it serves as a wall protector for his roller workouts?

Slide seat back about 1 cm (give or take). Forward is good but too much loses power in glutes. Also stem looks too short in this pic and sliding back a little would help that and balance you better. If you do slide back a smidge then you may need to lower seat small amount also. Bring hands up just a little. Level your bike (measure front and rear axle height from the floor) and repost with your aero helmet on and let's see how you look.

Who did rappstar's position again? ;)

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Your water bottles clash horribly with the color of your bike....I would get white or black ones.

Also, I don't think your hands need to come up....I think they will be fine when you level the bike out.

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I have no idea. I'm sure he's received input from several sources throughout the years.

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I'm suprised your subjecting yourself too, but I like the fact that you think there is room for improvement; never stop learning. I wonder how many opinions would change if they knew you had a sub 5:30 bike split and sub 3:10 run at IMWI last year.


Stalker out

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Rather than look back and say "why?", look forward and say "why not?!"

I agree chair rail is okay and the walls do not need to be separate colors. It is meant to save the wall from marks. I also do like the curved entry way into the room. But dose there really need to be a little picture frame hung on it ? Speaking of rollers I am getting on them now before dinner. Just to spin the legs out a bit.

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I think he posted on tri forum on ST.

if for a 40k(which i am sure it is not) you should be lower, shrug better and get elbows narrower. elbows appear to be wide(2-D) so can't be sure. saddle may need to come down, the photo is not at bottom of stroke yet, but leg looks like it shouldn't get anymore extension

Bike is level

Aero helmet

No static pictures as I can't beat the timer and the dog refuses to help.

Two perspectives:

First saddle lower 75mm (judging from the ticks on my seatpost)

http://www.sentania.net/misc/lower.avi


Second: saddle lower and moved back a touch over 2cm -

http://www.sentania.net/misc/lower-back.avi


Realized the image quality on tinypic isn't nearly as good as it is on my PC - any better place to upload them (that isn't youtube)?

That is why more people should pay attention to people like him, Adam Zucco, and some others. Great examples of good age groupers who have really excelled by refining every little thing. IMO it is some of these guys who are more important to look to opposed to many pros out there.

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still too high for TTing, don't know about IM. Head is up really high

How do you know that the reason they're top age-groupers is due to "refining every little thing?"

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Because I research athletes to death and I have watched them over the years and seen their improvements. The names mentioned have done a good job of overall improvement over the years. Maybe it isn't due to refining every little detail. But how would you explain their almost meteoric rise in the sport. Seems like persistence, consistency, and their attention for detail to me.

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So you're a student of mediocrity. That's an interesting angle.

At age-group level, where the level of competition is low in a general sense, the best athlete can be the hard-working athlete with not a lot of talent, the lazy athlete with a lot of talent, and every possible combination in between. Therefore, for as much research you do, it will be virtually impossible for you to determine how that "meteoric" rise was achieved.

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Let me clarify. I chose to omit exactly what you are asking because it could be viewed as insulting. I do not think the names represent people who have unbelievable talent or even great talent. They were average age groupers who reached the top of the food chain thru elements I described above. Since the average triathlete is just that - average - I would suggest they pay attention to these names as a general formula for success. But who I am to speak - I don't have any worthy credentials :(

As for me I am not a student of mediocrity and I don't tolerate mediocrity around me. I am just the opposite.

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By definition, there's no opposite to mediocrity.

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I only see such things as success or failure. To me mediocrity is failure - therefore I meant success.

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Here is another set of pictures - in addition the the "lower" and "lower-back" videos I posted.



A decent quality video of the same position:

http://www.sentania.net/misc/lower-mid.avi


Thanks for your thoughts thus far.

- Saddle needs to go down a good chunk, maybe as much as 1.5cm.
- Front end needs to go down as much as 4cm.
- Saddle needs to go fwd by 1-2cm, depending on how much the front end will lower.
- Head position needs to be more like the first pic you posted.
- Straps on the helmet need to be adjusted for a more "turtled" head position.

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Just to be sure - your comments are in reference to the "lower-mid" photo/video?

Visualizing your suggestions in my head seems like it turn out well.

Can do the saddle height/lateral, but will be a bit for me to get my hands on a 100/10 stem - what would be the priority suggestions being that the front end is as low as it will go until I swap the stem - lower the saddle and save the moving forward until I can go lower in the front?

Honestly, your position looks pretty good. Your saddle might be a touch too high, but thats it.


If you feel you can go lower in the front without sacrificing power or making your helmet dig into your back then do it, otherwise stick to the current position.

Yes. the pic/video with the aerohelmet.

What you need is this stem here:



Lowering the saddle now would be good. As an intermediate position, might be worth to lower the saddle about 1-1.5cm and move it backwards 0.5-1cm. Once you get the proper stem, that will change.

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Thanks.

Stem is on order, will post more pics when it's here.

Thanks again.

definitely could stand to drop your noggin out of the airstream

We'll see what a different stem let's us do.

In this use, I believe the proper spelling would be moulding.......

And the pictures look out of level, IMHO........

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not related to stem, entirely how you choose to hold your head. a better executed shrug saved me 20-30w depending an yaw. i did not lower my stem to achieve that. when i look at my photo, my chin is well below my chest, getting head out of wind and stopping air from entering into torso region.

New stem is here.

Swapped it out with no change in spacers - so it's roughly a 3cm drop - no saddle height change from the previous pic, but I did move it forward.





Movie:

http://www.sentania.net/misc/new-stem.avi

- Saddle needs to go down maybe 2-3mm.
- Extensions need to be tilted up so that top of forearms are horizontal (this will bring the elbows down a bit).

On the next iteration get a pic from the front. On the side shot, look forward to a point that's maybe 3 yards in front of you. Don't mind if the helmet is touching the back. You need to have the helmet fit the position, and not the other way around.

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I got a guy who can finish that ink on your arm. We should get together and talk.

Regarding your position - impressive. Your IMWI position was solid. This is even better (subject to what Paulo said).

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I'm not opposed to it - I'm just busy spending money on my bike :)

Thanks.

Will post another iteration tomorrow.

2-3cm saddle drop? I dunno about that....that's pretty big.

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I can't get your video to play on my MacBook. What am I doing wrong?

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Dunno - format maybe?

I'll shot you a different link.

FWIW, you back is much more rounded in the video compared to the still shot. You are pretty flat in photo....

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Yeah it is - not sure why - maybe a function of where I am looking?

Perhaps because the video is me riding, and the still is staged?

dunno.

Yeah, next video you shoot, do it at Zn3/Zn4 watts and at the end of a training ride.

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In all likelihood, that is the answer. Riding is a dynamic process and causes changes in position that aren't there in static sets.

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I was worried you'd suggest that...

Paulo,

What are you thoughts on his pedaling technique? Should he be doing more heal down and less toe down? Sentania, looking good although I must say I tried to drop 2 CM before Kona on my bars. Big mistake, I could only hold it until 80 - rode the hoods from 80 to 112.

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I'm no expert on positioning, but from an aero perspective it looks like your knuckles are lower than your elbows, which will create an unnecessary turbulent wake under your forearms. You may be better off with a bar that does not twist your wrists so far down. Or just raise your hands a bit so your elbows fill in the turbulent wake (assuming your elbows are narrow enough to do this).

Keep in mind the local airflow in the aerobar area will probably be tilted slightly downward and outward by the air flowing around your body.

As requested - no stills this time.

Lowered saddle by 2.5mm, raised aerobars slightly. Based on the video, I don't think I quite hit horizontal - aimed my focal point is just shy of 9 ft in front.

Side profile - roughly FTP effort.
http://www.youtube.com/watch?v=jnwLZItGV98


Front profile:
http://www.youtube.com/watch?v=deeAFvHrmWw


Edit: The side profile was shot right after I finished the mainset of my ride.

I excel at Mediocrity...

Did you read the post I wrote? Looks like it disappeared and I don't feel like writing it again...

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Was an excellent post - and unusual for you ;-0

Scott - useful advice from Paulo since he appreciates your attention to detail. Not even sure he knows that you are already a top AG triathlete! Your attention to detail and work ethic shows for sure.

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Argh, the esteemed CTO of this fine establishment informs me my post is gone.

It said something like this:

- Looks good.

- Helmet needs to be rotated "clockwise"

- Extensions need to be tilted up a bit.

- Too much movement in the upper body.

- I like to see knees closer to the top tube, and elbows closer together. Narrow is generally faster.


I also wrote a little rant saying that it's fun to help out people that go out of their way to produce good quality pics/video, and are willing to accept advice. So all you people that post pics from your cell phone, wearing baggy clothes and saying you know that your seat is high but "you like it that way"... good luck with some of the advice you can get here ;)

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You do not need to lower your saddle....If you like riding that far forward on your saddle...move it back slightly on the rails and you will be good.

I did catch the original post, thanks for reposting though.

Obviously, your trainer sessions are boring. The dog looks very bored.

Actually that's his "nervous"

My wife was watching the videos and laughing so hard she was crying.

Haha yes I have a beagle, he does not like the trainer at all.

yeah but you're so damn cryptic with your one word answers and all. You never help anybody around here. You just sit there all smug. Especially when a guy asks a serious question and does some serious work looking for a serious answer. You just blow him off and are all elitist and all.

you suck Paulo.....

(can't figure out how to post pink).

Bars: Horizontal is the target - any comments on wrist position as mentioned by a different poster?

Elbows Closer - Check, I'll move the pads in more.

Helmet: So the head position is OK, simply rotate the helmet on my noggin?

Is it a safe assumption that closing the knees towards the top tube as well is upper body motion is just a "think about it" skill?

Beyond that I'm sensing from your tone that there isn't much more to be done at this moment, correct me if I'm wrong.

A gracious thank you for the help.

Yeah - I'm very grateful for his help.

I may be towards the front end of the AG field, but there's still a long way I can move up. And as I learned with this little thread - having somebody who has the "act" together giving you advice can get things right very quick.

Leaves me reevaluating my ability to guide myself to the goals I have set for myself.

That's a comfort issue, I wouldn't sweat that detail.



Yes and no. When you get back on the road (May?), you'll be able to play around with several head positions and see the huge gains you can make when having the head in the right position. After you get that right, adjust the helmet so that the tip touches your back.


"Make it happen" is a favorite phrase of mine.


Correct.


No problem, always available to help an Endurance Nation client.

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Quote:

No problem, always available to help an Endurance Nation client.

Ouch - good thing I'm not a client - for better or worse I'm "coaching" myself.

Dude, don't stress out my buddy!

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hehe... ;)

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I have a friend who was coached by Paulo in 2007. Much further down the AG field than you. I had the good fortune to meet Paulo at IMAZ 2007. Very gracious and intelligent man. Don't tell anyone around her e though its a secret (oops)....

Yeah - he's used to us riding in the basement where he just lounges on there and takes on the role of coach potatoe.

Not only did I ride tonight upstairs to take video, I did an entire workout - he just didn't know what to do.

Damn you were at IMAZ in 2007?

Small world ;)

spectating


didn't want you to think I was stalkin you...... but I saw you coming outta T2 and finishing. Mostly cuz I was following Heather Gollnick (who coached me in 06) and you were on her heels.

Also, I could create six degrees of Kevin Bacon between my friend, Paulo and Gordo but it would make Paulo's head explode so I won't.

See you in the pool for a beatin'....