Another option amongst frames. I have a ‘16 Shiv TT which can also be used for this. Even though I won’t be trimming off the FD or RD hangers like Specialized athletes have had done for their hour record attempts on this bike. Not sure the aero difference between the two frames, but the T4 might still win out here.
G-man wrote:
Tire wise I see a lot of FMB and Dugast at the World Cup/ World Championship level races. Silk is expensive, but they ride like silk, trust me on that one. The super quality pista silk and cotton tires do not do well on pavement, tried that a few times in TTs, bad idea. Good luck.
Thanks! I have an connection with Challenge so they are looking into that but from what I’ve found it’s a toss up between FMB and Dugast. Unless is find better info, I’ll go with whatever is cheaper or easiest to acquire.
Xavier wrote:
Are you doing your efforts on a trainer in the aero position? You need to take a few watts off for pursuit just because of the effect of the bankings, and the start effort will kill your cruising speed. I’d ignore what the predictions give you and try and get am actual pursuit done as early as you can (even given the location constraints) to give you more of a picture of what you need to work on between now and then.
It’s been a few years but I did a some track racing growing up and through college. Fastest I’ve gone for 4km is 4:41, at MTV in Indy, which is outdoor and concrete. I’ve gotten a bit faster since then and will have the ability to focus on this so I expect to smash that time regardless.
I’m currently about 10-15 watts short while in aero on the TT bike. I have a bit of ground to make up here but spending the time in aero over the next several months should help close that gap.
Pyrenean Wolf wrote:
Hello
Individual Pursuit (IP) is equipment, but more important fitness and technique
1) Equipment :
if you have Cervelo T4 at the right size, and double track Zipp disk, you have 90% of it.
For the rest : crankset Sugino or Rotor, ...you will need several gear set up (52, 53, 54, ...)x(14,15,16...) to adjust and find your RPM/pace
Helmet, will depend on your position
Speedsuit : in France, in offical competition, you need to use your club set. So, choose a club supplying one piece club set, a club with a good team track ?
2) Fitness :
I doubt you will go to 4'25" on 4km.
This is World Champ timing :
https://www.tissottiming.com/...trwch/fr-fr/Default/ Marco Coledan is a 80kg+ pro, IP and TP specialist, not the best, but still... 4mn27s
If you keep 460w for 4mn30, probably your PMA is slightly below that (you probably put your anaerobic reserve in also), but you need to work also anaerobic, as standing start will need a 1000w+ peak to launch, hopefully short but still leaving a bit lactate left (the lesser the better), and lactate resistance capacity will be key to your perf (especially last km).
You can mix z6 work (km work) with classic z5 work, not forgetting the 80% of below/at sweetspot
3) Technique :
you need to work how to follow the black line, including in the banking, not easy
you need to work the standing start, at race gear, feasible alone from very slow speed, of with assistance from real stop
and you need to work pacing, because no power meter info allowed during the race (generally Garmin/SRM installed behind saddle for post-analysis). Either you have someone giving timing info each lap, or handle it alone. In any case you must work this, to be able to handle this alone... as the coach on the track side doesn't know how you lactate level is going within your muscles :-)
You can train in a 3 or 4% ramp, with near standing start, then 5mn run, in aero position (Tri bike, with UCI compatible fit, I guess) at constant gear (depending on ramp), trying to get stabilized pace (power wise) without looking at the info, to get use to your SENSATIONS, and find the appropriate cadence, generally around 110 RPM.
Once this established (real power curve, most efficient cadence), you will be able to somewhat evaluate your real "flat" power and speed, and anticipate the gear you could use on the track.
IP is great (TP also), but real difficult technically.
Firstly, thank you for your input.
1. Thankfully all of my aero has been UCI compliant since I was 17, so business as usual on that front.
I currently have up to a 51-56 in my track sack, but was thinking about adding a 62-63 with a couple bigger cogs. At 67-68 KG I don’t think I need the 1/8th chain but that is what my current equipment is, so I’ll probably stick with that unless the 3/32nd gear is any faster. Nopinz currently has a deal going for tripsuits (on eBay) and BioRacer speedconcept suits. I’m leaning towards the XS BioRacer suit but this is another relatively unknown guess for me. I would love to get some time with Jim from ERO to do some testing. I think this will be a huge step in the right direction.
2. While 4:25 is my goal, to equal or best that would be a track record, from my research, I’m not sure if I can hit that mark but I’m willing to try! Even if I do, there is a realistic chance that it will not be good enough as my fellow American, Ashton Lambie, just pulled off an amazing ride with the new unofficial world record (4:07) in Mexico.
Looking at the data that I can find and knowing what sort of pain that I can put myself into currently, I’m in the ball park of a 1000w start, maybe edging closer to 1100w if I’m on a good day, I now have to get that tied into the remaining 4+ minutes.
3. My track craft is lacking and rusty at best. I have also never ridden the LA track, so I really need some track time there. I’ve ridden a small variety of American tracks so i’ll need to learn that track and brush the rust off. I’m not worried about riding to a schedule with a coach, It’s been a while but I’ve been there enough times in the past. I remember those sensations, and I’ll need the very best sensations, the legs and the lucky to have a crack at this.
I have 165 crank on the TT bike and usually avg 105-110 rpm depending on the TT course so I’m not worried about the cadence as much as the start. I will be shooting for a cadence of 110-115 and peaking around 120. I have a bit of gym and glute work to get that big gear up to speed.
I’ve loved the IP and the TP in my collegiate days. I hope to find the love again for the pain required for the IP. At this point, I don’t see the ability to give the required effort for a proper TP, so I won’t let my mind get any crazy ideas about that.
Thanks again everyone! Cheers!
