Someone who has already run nice 70.3
Could you help me select chainring and cassette
I never ran in a mountainous area.
We are training accumulating 1800 meters of unevenness but it is not continuous.
I use a 54/39 rotor qring
and cassette 11/25
I plan to put an 11/32
But I don’t decide chainring.
My ftp is 4.5 w / k
weight 67 kilos
I consider going with 60mm front and rear
Very very thanks
I’ve never ridden Nice, but I did a mountain test ride a couple times two weeks ago that is similar to Nice. The main climb was a Cat 2 ~10K long with 625M elevation. It averaged 6% grade, but there were sections in the low teens. I rode a little hotter than my usual race power at ~260W with no problem on 52/36 chainrings and an 11-28 cassette. My FTP was around 3.6 W/kg. At your FTP, you could probably ride an 11-25.
From what I read, Col de Vence is a little shorter with a little less elevation. But, it have more of the short punchy sections in the higher teens % grade.
I’ve never ridden Nice, but I did a mountain test ride a couple times two weeks ago that is similar to Nice. The main climb was a Cat 2 ~10K long with 625M elevation. It averaged 6% grade, but there were sections in the low teens. I rode a little hotter than my usual race power at ~260W with no problem on 52/36 chainrings and an 11-28 cassette. My FTP was around 3.6 W/kg. At your FTP, you could probably ride an 11-25.
From what I read, Col de Vence is a little shorter with a little less elevation. But, it have more of the short punchy sections in the higher teens % grade.
i need buy chainring 
jejej
Very very very thanks
Rafael
I rode it easy on 3425,on a road bike, but for the race opted for 3930.
I rode it easy on 3425,on a road bike, but for the race opted for 3930.
Very very thanks
.
Someone who has already run nice 70.3
Could you help me select chainring and cassette
I never ran in a mountainous area.
We are training accumulating 1800 meters of unevenness but it is not continuous.
I use a 54/39 rotor qring
and cassette 11/25
I plan to put an 11/32
But I don’t decide chainring.
My ftp is 4.5 w / k
weight 67 kilos
I consider going with 60mm front and rear
Very very thanks
We rode the IMWC Nice 70.3 course last month. I commented about it on one of the other IMWC 70.3 Nice threads. We were on road bikes with 50-34 and 11-30 and 11-32 cassettes.
I would recommend the 30 or 32 for a bailout gear (depending on what you go with on the chainring count) if you can deal with the coarser sprocket spacing on the higher end. Col de Vence was not as difficult as imagined. It is long and steep, but you can generally set a smooth pace. The spots for the bailout gearing is between around 10 and 20k into the ride where there are some extreme pitches. At least there will be a flat fast warm up before expending the highest watts of the day.
Also found that elevation gain was more like 1,400m. Nothing all that technical descending from Col de Vence. The lower elevation descending sections were a bit trickier due to rough road sections and shadows/visibility. Not a big deal on road bikes, but if in aero extensions or on flat bullhorns it might be more of an issue.
Someone who has already run nice 70.3
Could you help me select chainring and cassette
I never ran in a mountainous area.
We are training accumulating 1800 meters of unevenness but it is not continuous.
I use a 54/39 rotor qring
and cassette 11/25
I plan to put an 11/32
But I don’t decide chainring.
My ftp is 4.5 w / k
weight 67 kilos
I consider going with 60mm front and rear
Very very thanks
We rode the IMWC Nice 70.3 course last month. I commented about it on one of the other IMWC 70.3 Nice threads. We were on road bikes with 50-34 and 11-30 and 11-32 cassettes.
I would recommend the 30 or 32 for a bailout gear (depending on what you go with on the chainring count) if you can deal with the coarser sprocket spacing on the higher end. Col de Vence was not as difficult as imagined. It is long and steep, but you can generally set a smooth pace. The spots for the bailout gearing is between around 10 and 20k into the ride where there are some extreme pitches. At least there will be a flat fast warm up before expending the highest watts of the day.
Also found that elevation gain was more like 1,400m. Nothing all that technical descending from Col de Vence. The lower elevation descending sections were a bit trickier due to rough road sections and shadows/visibility. Not a big deal on road bikes, but if in aero extensions or on flat bullhorns it might be more of an issue.
The descent is very complex?
I don’t have how to train this technical part much.
My country is very flat
very thanks
Rafael
The descent is very complex?
I don’t have how to train this technical part much.In my experience, the only way to improve on a technical descent is to ride them multiple times. There is nothing like navigating a 55 kph - 65 kph descent with switchbacks that you can simulate on anything other than switchbacks. Just be careful, but you will lose time on the downhill.
That mountain test ride I mentioned in my prior post… the first time I rode it in April, I averaged 47 kph on my road bike. The second time I rode it was on my TT bike at 42 kph. That was my first test & practice ride. The next time I rode it was 43 kph. I felt way more comfortable at speed in the corners on the second day on the TT, and if I rode it one more time, I am confident I would match my road bike time.
The descent is very complex?
I don’t have how to train this technical part much.In my experience, the only way to improve on a technical descent is to ride them multiple times. There is nothing like navigating a 55 kph - 65 kph descent with switchbacks that you can simulate on anything other than switchbacks. Just be careful, but you will lose time on the downhill.
That mountain test ride I mentioned in my prior post… the first time I rode it in April, I averaged 47 kph on my road bike. The second time I rode it was on my TT bike at 42 kph. That was my first test & practice ride. The next time I rode it was 43 kph. I felt way more comfortable at speed in the corners on the second day on the TT, and if I rode it one more time, I am confident I would match my road bike time.
Thank you very much for the information.
We will go 4 or 5 times more to do those 1700 1800 meters that we can achieve here and we have a single descent that I could simulate, we will see doing them many times.
We rode the IMWC Nice 70.3 course last month. I commented about it on one of the other IMWC 70.3 Nice threads. We were on road bikes with 50-34 and 11-30 and 11-32 cassettes.
I would recommend the 30 or 32 for a bailout gear (depending on what you go with on the chainring count) if you can deal with the coarser sprocket spacing on the higher end. Col de Vence was not as difficult as imagined. It is long and steep, but you can generally set a smooth pace. The spots for the bailout gearing is between around 10 and 20k into the ride where there are some extreme pitches. At least there will be a flat fast warm up before expending the highest watts of the day.
Also found that elevation gain was more like 1,400m. Nothing all that technical descending from Col de Vence. The lower elevation descending sections were a bit trickier due to rough road sections and shadows/visibility. Not a big deal on road bikes, but if in aero extensions or on flat bullhorns it might be more of an issue.
**The descent is very complex? **No. It is technical and requires descending skills, but we did not find it as challenging as some have described. 45-55k is where we expected technical sections, but we found the 55-70k section more difficult due to rougher roads and not as much sight distance (vegetation, in and out of sunshine and shadows) as at higher elevation
My understanding is that in September the rainy days increase around Nice. For those using carbon clinchers without some of the newer grip treatments I would say be prepared. In our June course recon ride we finished the last 7 miles in an absolute deluge.
I don’t have how to train this technical part much.
**My country is very flat **Same where we live!
very thanks
Rafael
We rode the IMWC Nice 70.3 course last month. I commented about it on one of the other IMWC 70.3 Nice threads. We were on road bikes with 50-34 and 11-30 and 11-32 cassettes.
I would recommend the 30 or 32 for a bailout gear (depending on what you go with on the chainring count) if you can deal with the coarser sprocket spacing on the higher end. Col de Vence was not as difficult as imagined. It is long and steep, but you can generally set a smooth pace. The spots for the bailout gearing is between around 10 and 20k into the ride where there are some extreme pitches. At least there will be a flat fast warm up before expending the highest watts of the day.
Also found that elevation gain was more like 1,400m. Nothing all that technical descending from Col de Vence. The lower elevation descending sections were a bit trickier due to rough road sections and shadows/visibility. Not a big deal on road bikes, but if in aero extensions or on flat bullhorns it might be more of an issue.
**The descent is very complex? **No. It is technical and requires descending skills, but we did not find it as challenging as some have described. 45-55k is where we expected technical sections, but we found the 55-70k section more difficult due to rougher roads and not as much sight distance (vegetation, in and out of sunshine and shadows) as at higher elevation
My understanding is that in September the rainy days increase around Nice. For those using carbon clinchers without some of the newer grip treatments I would say be prepared. In our June course recon ride we finished the last 7 miles in an absolute deluge.
I don’t have how to train this technical part much.
**My country is very flat **Same where we live!
very thanks
Rafael
Do you recommend me to take training wheels for the doubts of the rain? I have a hed9 and a disc with an aluminum track, but I did not plan to wear them, I planned to take 2x 60mm.
very thanks
sorry my english
Do you recommend me to take training wheels for the doubts of the rain? I have a hed9 and a disc with an aluminum track, but I did not plan to wear them, I planned to take 2x 60mm. I cannot help you with this decision. It is personal.
I am traumatized from using my Zipp 808/Super 9 combo for 2018 IM 70.3 Pay d’Aix where it rained for 70k of the 90k. I only rode that course on race day, but it seemed to have a lot more technical descending than Nice due to a lots of tight turns with steep grades in and out. My Zipps were worthless. Going from memory, the average for rain in Nice for September was 8 days.
Unless you are concerned about weight there is probably no reason you can’t use your HED 9/Disc combo for Nice.
very thanks
sorry my englishNo worries. Sorry for my long, technical English responses!
Anyone who has ridden the course, have you taken the garmin file and converted it to a Zwift workout? If so could you compare the two?
Do you recommend me to take training wheels for the doubts of the rain? I have a hed9 and a disc with an aluminum track, but I did not plan to wear them, I planned to take 2x 60mm. I cannot help you with this decision. It is personal.
I am traumatized from using my Zipp 808/Super 9 combo for 2018 IM 70.3 Pay d’Aix where it rained for 70k of the 90k. I only rode that course on race day, but it seemed to have a lot more technical descending than Nice due to a lots of tight turns with steep grades in and out. My Zipps were worthless. Going from memory, the average for rain in Nice for September was 8 days.
Unless you are concerned about weight there is probably no reason you can’t use your HED 9/Disc combo for Nice.
very thanks
sorry my englishNo worries. Sorry for my long, technical English responses!
Very very thanks
Thank you very much for the information, it is very valuable
Anyone who has ridden the course, have you taken the garmin file and converted it to a Zwift workout? If so could you compare the two?
Hi best bike split
I downloaded it from there, but I didn’t use it since having the coach’s planned trainings, I couldn’t prove it
Take this for what it is worth. I live in the foothills outside cannes. I ride these climbs most days. You should descend at a pace that you’re comfortable with, froome rides his bike a lot and has lost a year from a scouting ride. The difference between a 10km descent at 45 and 35 km/H is 4 mins. 35 is pretty slow, so relative to someone quick, who’s perhaps hitting 70-80 and might average 45-50 you may only lose 2 mins. Individuals descending that fast tend to do it a lot, so I’d guess most of the field are going to have the same problems you will. No one in the UK, or many other places is going to have regularly access to solid alpine descents to practice on.
Honestly, use the descents to conserve and figure out how to get some time back elsewhere.
I moved here, and to chamonix for the climbs and I get dropped like a bad habit going up, but I like going down quickly
Plus, enjoy the views, and if you’re staying on after and want some good rides let me know.
Someone who has already run nice 70.3
Could you help me select chainring and cassette
I never ran in a mountainous area.
We are training accumulating 1800 meters of unevenness but it is not continuous.
I use a 54/39 rotor qring
and cassette 11/25
I plan to put an 11/32
But I don’t decide chainring.
My ftp is 4.5 w / k
weight 67 kilos
I consider going with 60mm front and rear
Very very thanks
If you are 4.5W per kilo, then 39 big ring with 28 rear should be fine, 32 for “safety”. When I did IM France I was 4.2W per kilo and was on 34x27. I passed a lot of big heavy guys in the second half of the climb and a ton on the run as I was able to sit and spin. I think you will be fine with 39x28. No need to go to 32 as it CAN be tricky when you are in the 32 with the rear derailleur range.
More importantly if you can have a basebar with some type of upturn so you can take the switchbacks really fast. You can gain a ton of time. When you basebar is pointing downhill and your sweaty hands want to slip off the front, you can’t really carve the switch back turns like a slalom skier and gain a ton of time. When I did IM France I crested the climbs with one of my age group friends together. I beat him on the downhills by 12 minutes and came to T2 with that massive lead. He took 42.1 km to pass me for the final Kona slot in our age group. Turns out, one of the slots from an older age group came back to ours and I got it, but had I beaten him by 1 minute because I was better technically set up to descend and got the Kona slot he would have been pissed. I recommend an aerobike with a climbing-ish set up so you can have enough weight on the rear wheel to carve the turns and steer the bike with you rear wheel and but and counter steer with the opposite hand. You can’t counter steer with your hand sliding off the top of your base bars.
Take this for what it is worth. I live in the foothills outside cannes. I ride these climbs most days. You should descend at a pace that you’re comfortable with, froome rides his bike a lot and has lost a year from a scouting ride. The difference between a 10km descent at 45 and 35 km/H is 4 mins. 35 is pretty slow, so relative to someone quick, who’s perhaps hitting 70-80 and might average 45-50 you may only lose 2 mins. Individuals descending that fast tend to do it a lot, so I’d guess most of the field are going to have the same problems you will. No one in the UK, or many other places is going to have regularly access to solid alpine descents to practice on.
Honestly, use the descents to conserve and figure out how to get some time back elsewhere.
I moved here, and to chamonix for the climbs and I get dropped like a bad habit going up, but I like going down quickly
Plus, enjoy the views, and if you’re staying on after and want some good rides let me know.
Thank you very much, I really take it as the cake strawberry.
Bone prize for the effort, I will leave the best I have but my head is looking for the next classification hahaha
New Zealand, in Buenos Aires or Punta del Este.
I will arrive on Wednesday before the race and leave on Thursday after the race.
I will try to know nice
Thank you
Someone who has already run nice 70.3
Could you help me select chainring and cassette
I never ran in a mountainous area.
We are training accumulating 1800 meters of unevenness but it is not continuous.
I use a 54/39 rotor qring
and cassette 11/25
I plan to put an 11/32
But I don’t decide chainring.
My ftp is 4.5 w / k
weight 67 kilos
I consider going with 60mm front and rear
Very very thanks
If you are 4.5W per kilo, then 39 big ring with 28 rear should be fine, 32 for “safety”. When I did IM France I was 4.2W per kilo and was on 34x27. I passed a lot of big heavy guys in the second half of the climb and a ton on the run as I was able to sit and spin. I think you will be fine with 39x28. No need to go to 32 as it CAN be tricky when you are in the 32 with the rear derailleur range.
More importantly if you can have a basebar with some type of upturn so you can take the switchbacks really fast. You can gain a ton of time. When you basebar is pointing downhill and your sweaty hands want to slip off the front, you can’t really carve the switch back turns like a slalom skier and gain a ton of time. When I did IM France I crested the climbs with one of my age group friends together. I beat him on the downhills by 12 minutes and came to T2 with that massive lead. He took 42.1 km to pass me for the final Kona slot in our age group. Turns out, one of the slots from an older age group came back to ours and I got it, but had I beaten him by 1 minute because I was better technically set up to descend and got the Kona slot he would have been pissed. I recommend an aerobike with a climbing-ish set up so you can have enough weight on the rear wheel to carve the turns and steer the bike with you rear wheel and but and counter steer with the opposite hand. You can’t counter steer with your hand sliding off the top of your base bars.
Thank you.
I’ll take 53/39 11/32 in case you doubt it.
What would the climbing position be like? on the chrono bike?
Ire with an aerium 68 sl.
This is my current position, but I will go with the front 2 or 3 cm higher for comfort
https://drive.google.com/open?id=1_WtjcbYhSQ80Ie3qKTnY9WGy2xLJsWWD
very thanks
Rafael
How much of a factor is cadence in the leg fatigue equation? Is cadence important going uphill or is watts watts?
My wife is on a 650c bike with 50x34 and 12x30 gearing. We did a test ride up Whiteface, at her comfortable (race-pace) watts she was (only) spinning at 65 rpm. Her normal cadence for 70.3 is around 95.
The Col de Vence segment will take her about 50 minutes.
I’m trying to avoid having to find a 10-speed medium cage derailleur and an 11-32 cassette.