You looking at crank lengths also while making these trade offs. If you are real low, shorter cranks might be worth considering.

.

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Dave Campbell | Facebook | @DaveECampbell | h2ofun@h2ofun.net

Boom Nutrition code 19F4Y3 $5 off 24 pack box | Bionic Runner | PowerCranks | Velotron | Spruzzamist

Lions don't lose sleep worrying about the sheep

At 5w/kg that is about right at the Cat 1 Level. You need another .3-.4w/kg to move up on power alone. Hard to know much else without pictures of you in the position on race day.

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_________________________________
Fit Endurance Coaching - Head Coach|Facebook
USAT L1 Coach | BikeFit Certified Fitter | Contributing Writer - Triathlete Magazine | ROKA

Tuck your ears into your aero helmet.

Absolute watts matter.... What's your weight? I posted the fastest 40k in over 10 years at the Va state champs a few years back. I was less than 4.4 watts/kilo. I'm guessing you're a skinny little thing?

Do you have a position pic?

Yeah, you right. Drive by gloat all the way!

Important questions too.

I already have a low position, but my head and shoulders sit very exposed and tall. Or, should I look at exercises to loosen up?

Turtle to keep your head low, and just look up enough to barely see up the road. Get a helmet that fairs into your back well.

Go low enough in the front so your stomach and chest are horizontal. A long reach is also good. Elbows close together. Lots of practice relaxing all the parts that don't need to be tense, but some parts will need to be to hold position.

Do field testing with a PM to fine tune.

Generally I think it is best to get your aero drag low. The power will come with practice. Lots of practice.

All the win.

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Eliot
blog thing - strava thing

I will try and find one

Race weight is 69kg

Not really! Maybe if I were winning...

A friend who is my weight regularly beats me in TT's, putting out around 310w tops. People say I stiffen up and am tall when going hard. I ride the TT bike 2x a week, once at race pace, and although my abilities as a road racer have trended upward (1st group finishes at selective NRC races), my TT results are the same as in my Cat2 days (same courses). Had a couple of fits, if anything I have gotten slower. Some people just can't TT: HR is 6-10 bpm slower than on a climb, where my power and ability is much higher.

From what you are saying, you have some problems with the position that should be pretty obvious. Let's see it.

Massive fail. They create lift. I'd flap with them.

Some people just can't TT

Not a good attitude! I'm pretty sure you are doing something wrong. Do you want us to help you figure out what?

Yes, please! Will get some pics when I can (currently off the bike with broken wrist).

Will do ASAP, thanks!

It's pretty hard to determine those trades off unless you do some testing. Either on the velodrome, in the wind tunnel or field testing.

Otherwise you play the odds. Change X typically works for the majority of people, but you'll never know for sure without testing.

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Brian Stover USAT LII
Accelerate3 Coaching
Insta

OK, thanks. Will get pics up once this broken bone heals