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I've joined the waiting list for the 14th and entered the next round after that at the moment.
Are you racing on the 7th crosshair?
I'm tempted by these:
http://www.ebay.co.uk/itm/Gipiemme-Bike-Cycling-Carbon-Clincher-Wheel-Set-11-Speed-SRAM-Shimano-/361861295687?hash=item54409d2e47:g:XU8AAOSw-0xYXX~l
Thoughts anyone?
Thoughts, you're fast enough without wheels.
Blimey scrap that, they weigh 2kg: http://www.planetx.co.uk/i/q/WPGIP6040/gipiemme-60-40-clincher-wheelset
I'd quite like some 50mm carbon wheels to finish off the bike.
Are you coming down to Hillingdon in Jan Weeksy?
No, working on the 7th. Done a bit of an 8 week training plan with the last week as the target but I've been ill this week so not off to the best start 😀
Ah you're planning on joining in on the last one?!
Go for it, get it booked before all the places dry up & you change your mind 🙂
Well and the previous 4 if possible. I have a definite place for the 21st and am just after you on the list for the 14th 🙂
I just had a dumb moment - thought weeksy had posted that 😆
Hoping I'll have some nice carbon wheels to try before the last couple of races. 🙂
You racing Weeksy?
Not until you can hold a bunch easily mate. I judge my ability on a staircase, I'm 5 steps below Nath and 2 below you. So if you're being shelled, then why would I bother yet? It may be too late at 45 for me to find enough speed to ever try, but I'll keep on zwifting and hitting xc races next year, we'll see if that gives me enough. But not yet that's for sure
You'd bother because it's hard to put in perspective without trying it.
Also, our fitness isn't proportional 😀 I could get fit enough to win and it wouldn't help quantify where you fit in a race.
I also think I can probably get to holding the bunch for the majority of the race (if not the final couple of speedy laps) without any further fitness gains.....
Weeksy, I started at 45. Was shelled in my first races. Finishing in the bunch was a major milestone, I can tell you! Before that I was a commuter who rode the odd sportive and I'd ridden a few club rides.
Honestly I never expected to race. But joining a club piqued my interest, and I thought why not?
Also Weeksy, in a funny way, it makes it more engaging.
At a Gorrick say, really all you have to improve is your fitness and maybe an odd few seconds on a rooty descent or tricky climb. But even that won't be enough if ten faster people decide to enter Fun that week.
Whereas, at Hillingdon, it's soooo bloody annoying getting dropped, that suddenly the time and distance between me and winners is irrelevant. For now, all that matters is that next goal on TiReds 'Crit achievements' list 😀
Whether I get there this season through practice or next season through fitness and practice is suddenly irrelevant. I have my goal and it has sucked me in 🙂
45 and got my 2nd cat this year, you've got plenty of time!
As you know CH, we're different in more than a few ways, Hillingdon Fritz can't replace xc riding and stuff for me. If anything, enduro is a bigger threat to any xc stuff. Hillingdon would just be something to tick off a list, not a goal for me.
I was more more just trying to promote its merits from a 'back of the pack' perspective- rather than suggest it as a replacement.
You should definitely try Enduro in 2017 though......
Ah I just think you've got to treat it as a bit of fun really. I'm not turning up to win, but enjoy it - keeping in the bunch at "high" speed without incident is enough for me.
I think it's 40% tactics, 40% fitness and 20% luck to end up in the top 10 to be honest!
If I come on the Saturdays I'm down on the waiting list for, how does that work?
If I come on the Saturdays I'm down on the waiting list for, how does that work?
Turn up sign on and wait until the normal registration is closed. The Commissaires will have a count up of how many non-atteendees there are then open that many spaces to the reserve riders. You've got about a 20 minute window at most to sign on, pin your numbers on, warm up and get to the start so you need to be in your race kit.
You'll almost certainly get a ride that's the whole point of a reserve field so do be ready for it, it won't be quite as relaxed as rocking up with 2hrs to spare.
If you don't get a ride, you get a refund or the entry carried forward. However if you don't bother to turn up at all, you lose the money!
Okay thanks! Should I take cash then as I've not paid to be on the waiting list?
Yes you will need cash on the line. You'll get a ride.
Cheers @TiRed!
Might see you next Saturday then!
Just noticed someone has sliced my tyre (by catching something on it), my bike is stored indoors, but we've been having a new bathroom fitted. Annoying! Might use it as an excuse to try some GP4000s out.
😳
May have just bought some carbon clinchers 😆
Starting to see some [url= 
][b]Improvements in my fitness[/b][/url], although I think the last is a glitch & the KISS TT on the 28th I had a whooping great stitch 7 miles into it lol.
Getting closer to the magic 5w/kg http://www.zwiftpower.com/profile.php?id=8544067
The training plan for the next few weeks:
Mon/Tues/Wed - Commute + Zwift Race (TTs) (Light spin on Tues if legs tired)
Thurs/Fri - Commute + very light Zwift spin (120-130bpm + 10s sprints)
Sat - Hillingdon race (and cycle too and from)
Sun - 30-50 mile ride out or rest/light zwift spin if legs not feeling it
While dropping my weight slowly from 70kg to 68kg over a 5 week period.
Do you think that's a good plan, or will I burn out ❓
Good luck tomorrow mate 🙂
Thanks crosshair!
Tomorrow's objective is purely to concentrate - stay mid pack in the bunch and not cause an incident. I'll be happy with that. 😆
Bike wise - unfortunately the power meter didn't arrive today, unless RM deliver it in the morning, but I've got the new wheels and I think it finishes off the bike nicely hopefully it'll help too:
[IMG] 
[/IMG]
7.83kg but still need to cut the steerer, fit latex tubes and drop a bottle holder and I might just get it to 7.5kg?
Sub 11 would be nice for mine 😀
You'll be fine!! Looking forward to reading the report when I finish work later 🙂
First of all, thanks for the company @tired 😆
Today was wet and miserable but good fun bar two niggles:
1) Punctured so rejoined at the back with Tired
2) Rented power meter had a dead battery (was looking forward to the stats)
I was doing okay up to the puncture, I was at the pointy end in say the top 10. After the puncture I just couldn't get back into it, I did a crazy attack but brought no one with me so that didn't last but got me back into the top 10 so not such a waste.
I just need to build the confidence to work my way through the middle of the pack, I tend to stick to the outer sides as I feel safer?!
On the plus side I managed to concentrate and held my line okay I think, particularly on the corners.
On a side note I've made a [b][u]HUGE [/u][/b]mistake with my build, missing a washer which has resulted in this (I thought it was just overspray):
[img] 
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[img] 
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Needless to say one of the washers is in place now!!!
P.s. I stayed and watched some of the proper racing, you looked proper strong out there Tired as I was eating my flapjack and drinking a cup of tea:
[img] 
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Ah gutted but that's racing I guess. Well done on getting stuck in though 🙂
Yep, all in the name of sport. I can't see myself getting points this season to be frank! Definitely done to much cycling this week as didn't feel as fresh as last time.
Hopefully we'll both get emails this week about Saturday and it won't rain!
I'm gutted about the PM, was hoping for some good numbers. I ended up with a dura ace one, looks really nice!
[img] 
[/img]
I wouldn't say it looked £480 nicer than mine 😀
Well done. Interesting day for punctures. I enjoyed the 4th cat race. It needed a few more attacks. I towed a rider back into the bunch when they were dropped, but didn't shout as much as previously. The E123 was a bit unsettled. I attacked twice, but was instantly chased down, as was everyone else who had a go. Legs felt good after the RF500 last week. Was a few bumps and two crashes in the last two laps, which I avoided. Another solid mid pack finish. I was the third oldest in the race too 🙂 .
@crosshair - it's rented don't forget, I think it's a reminder to take care of it 😆
@tired - thanks! Your tips really did help today, struggled to see how I could push through the centre though? Once I figure that bit out (and gain the confidence) I may be an okay racer lol. I tried my best on the attacks front, didn't have the legs for it today. People were a lot more spread out on the last corner this time too haha.
Sounds like a good race, bar the accidents. I think there was only one incident in the 4s when a guy overshot one of hairpins? Oh and folks cutting that bloody corner, had me on the brickwork at one point.
Did you see the guy who attacked from the car park area near the start/finish... mental!
Over training from Zwift possibly?
Most probably Weeksy, revising my plan and just commuting on Thurs/Fri no zwifting. Also need to increase calories now I've been told 70kg is a good weight.
More weight, more power, more rest?
Nah sticking to 70kg, just upping them to maintain this. I'm hoping that I've freed up a little bit more power now I'm not grinding my way through a crank arm lol. Definitely more rest though!
If crosshair races next weekend are you heading down too?
Yeah very possibly. Depends on my weekly trip to Luton as to timings etc.
@Nath- Indeed 😀 Crazy though considering it's the same actual power meter....
Once you get beyond the low hanging fruit, I think it is hard to train to both lose weight and gain power simultaneously so I think that sounds like a good plan.
The annoying thing about race series is that everyone else is training and improving too so the pressure is on just to tread water.
Not sooo much of an issue with nigh on 5w/kg on tap mind you 😉 😀
I don't have great expectations for Saturday after my illness. I averaged 281w for 35mins in last nights race so fingers crossed the damage has been minimal which means I can concentrate on holding a wheel reliably!
It would be so satisfying to hang with that bunch for full distance.........
@crosshair You got to choose the right wheel too! So many times I've chosen the wrong one and been swallowed by the bunch 😆
But fingers crossed mate, hopefully you can stick in there!
What's your training plan for this week?
So, the 8 week plan I had knocked up put this week as a Friel "Build 2" week so roughly
Mon- recovery/rest
Tue- Power intervals
Wed- Z2
Thu- Power intervals
Fri- Recovery
Sat- B Race
Sun- Z2
For a total hours of about 10.5. Given my last couple of weeks though, that might be a bit rich so I'll probably keep the frequency and intensities the same but knock the total hours back a little.
Sounds like a good plan!
I'm just commuting on Thurs/Fri (weather dependant) - no Zwifting 🙂
Mon - Commute + Zwift Race
Tues - Commute + Zwift Race
Wed - Commute + Recover
Thurs/Fri - Commute
Try that this time.
@tired - how much power do you think Rupert Graham (Sigma Sport) had to lap the field for Round 1 & 2?
I'm intrigued and almost tempted to just TT like I'm on Zwift next week to see what happens, what is the worst that can happen? 😯
Worst that can happen is that everyone will chase you down and I'll shoot out the back door as usual 😀
Seriously though- how fast can you ride solo??
You can do it! Pick a decent wheel and keep your head up watching what the field is doing (Tireds tip haha).
Something else, again tireds tip, is look where you're wanting to go not the back of the guy in front. My cornering was [b]MUCH [/b]smoother after that.
In truth I have no idea! I guess there's only one way to find out and get some good stats out of it for the power meter/future reference.
Looking at [url= https://www.strava.com/activities/824149964/analysis/1063/1663 ]yesterdays numbers[/url] though I know one thing, I wasted a TON of energy! My best 20 min segment was at 25.9mph 353W maxed out at 1,298W (est by strava) 😆
I was suffering but coping last time Nath. Then the pace would ramp up and my HR would go with it. Annoyingly, when I rejoined after my first drop- they were doing a pace I could easily sustain so I was probably only half a lap away from hanging most of the race.
TiRed's hints are indeed awesome but it's not subtle skills I need- it's one last huge gearshift. Then I can appreciate the finer points 😀
Average for the races is pretty consistently 25-26 isn't it? So you're going to need to average all of that solo for the entire race distance..... you may get the odd pull but once your intent becomes clear I imagine you'll be hung out to dry?
Looking at typical non aero TT results, 25mph for an hour should be doable on nathb's sort of power provided he's reasonably aero and cat 4 packs often finish with an avg speed slower than this. A chasing pack can go a lot quicker than this though if motivated.
That's the thing MrBlobby isn't it.. he needs to break with enough ferocity to get clear and THEN still have 25-26mph average ahead of the bunch.
I think you'll get caught and lose your nerve Nath......
Besides, once caught, you'd just as well recover at someone else's expense for a bit?
Which brings us back to that other guy...... just how powerful is HE 😀
(And definitely no offence intended Nath- I wouldn't have the balls to sit out in front of those hooligans 😀 )
No offence taken! Generally when I attack it's out of frustration at being spat out of the back after finding a crap wheel (on the edge).
I won't lose my nerve, just my legs. I ain't playing donkey for everyone if they catch up either.
I tried to find him on strava to no avail lol. The two big questions are:
1) How much power was required
2) For how long before rejoining the back of the pack
Then I'd have my answer.
One of my attacks was caught on camera this time, after Tired got bored of my company at the back and told me to go attack (red jersey with white arm bands):
http://www.davehaywardphotos.com/Cycling/Cycling-Circuits-/Imperial-Winter-Series-Hilling/i-j9jZ2Nd/A
http://www.davehaywardphotos.com/Cycling/Cycling-Circuits-/Imperial-Winter-Series-Hilling/i-4SBM363/A
You can almost see their "FFS not him again faces" 😆
Legend! 😀
Looking at yesterdays numbers though I know one thing, I wasted a TON of energy! My best 20 min segment was at 25.9mph 353W maxed out at 1,298W (est by strava
Looks like the guy that won did it on a NP of 238 watts and didnt break 900 for the sprint. So next time get on his wheel and do whatever he is doing!
If your goal is to place in the top 10 and you also feel like you have the power to attack and ride off the front of the bunch then it is sensible to save it all for late on rather than going for a lap when everyone is fresh. In that case going hard and early on the final lap (unless it is a strong headwind) is the way to go. If nothing else doing that is going to thin things out. A big proportion of the those left are hanging on and just happy to make it to the final lap, another large proportion cant sprint but have delusions that they can. These are the riders that are going to get in your way and turn a potential top 5 place into a top 20. A smaller proportion can actually sprint, but being sprinters most of them are lazy bastards who want a tow to the finishing straight. They are not wanting to burn any matches and jeapordise their chances by closing anything down themself. If you time it right you can take all these riders out the equation and in effect the race becomes you v a handful of others who have the power to respond and the willingness to bury themselves knowing if it comes back together they will be out of contention for the sprint.
The likelihood is that one or more of these guys are going to get on your wheel and then get you on the line but it can be a successful way of collecting some points and placings at 3/4 level.
How long is the course? If its say 1mile, then it will take an hour to gain a lap if you're going at 1mph faster....
Now, say you are able to sustain 300w average for the race distance....the riders on the front could be doing 350, 400, 450w but if they keep rotating round, only need to be capable of doing it for a minute or two...and all the while the bunch will be reeling you in.
The maths just makes a solo break seem like a futile endeavor. A break of 4 or 5 would be a different story, but there aren't many riders in 4th cat with both the confidence and the fitness to risk expending the effort to chance a getaway.
Average lap time for the 4ths at Hillingdon is about 2:14. On my TT bike, I lap in 2:05-2:10 in the Westerly 10-and-a-bit on the same. A hardened TT rider, if they get a good jump, will stay away. The winner of the first race, lapped the field in the second.
To win a race, you must be prepared to lose.
Dave takes great pictures. I'm not in any of them from the E123 (except a blur at the back on the finish).
Marshalling duty at the back
If I get a place on Saturday I'm turning up full of sugar and just going for it first lap - I'm prepared to lose out. I'll stick to my 340W /185bpm for a while and see where that gets me - folk weren't massively up for powering off on saturday - I pulled someone along but after realising we were far ahead of the pack I don't think he was massively up for doing a lot of work.
If I get caught I'll quiet down until the last handful of laps, nothing silly until then.
I must remember this air resistance thing by not standing up and also increase my cadence on those hills. 😳
I got a pic of you @tired ^^
I might just pull over to the side after the start and catch on to the bunch once you've dropped everyone and they have settled down 😀
Nah @crosshair - you'll be in the pack chasing down me down like the rest of them.... so selfish 😐
Haha.
Last weeks weight loss effort = 69.5kg, bang on what the app told me it would be lol. However today I feel broken.
In terms of exercise, do you think this is an okay plan?
Mon - commute 13 miles + Zwift (3.1 mile high intensity, followed by 10 mile cool down)
Tues - commute 13 miles + Zwift (13 mile TT (40 mins) followed by 20 min cool down)
Wed - commute 13 miles = Zwift 1 hour Zone 2
Thurs/Fri - commute only
Do you think that's enough recovery time for Saturday (if I get a place), struggling gauging training.. Last week I ended up doing 185 miles in total which is a bit excessive!
I'd move the effort to Thursday from Wednesday, and go harder than Zone 2. Easy recovery on Friday, and a decent night's sleep.
At the moment my week is about 14 hours
M: Rest
T: Commute, 90 min L3/4, 90 min L2
W: Commute L2
T: 60 km L2/3 commute
F: Commute L2/3 sprints
S: Race x2 (80 km L3/4)
S: 60-75 km L2/3
Commute is 33 km/day return, and I swap bikes from fixed to road to trike.
Trike ?
I'll try that, thanks @tired
Going to have a look at a club again when the clocks go back too.
Also intrigued, you have a trike?!
Oh you must have seen the pictures... Not exactly UCI legal, but this is my recovery machine. Bought in 2015 after The accident. It's been around Hillingdon a few times.
[img] 
?oh=2197c5234b85870b0fc8c95e33aeb243&oe=591EDDB6[/img]
Our club night is Tuesday and you are local 😉
Sadly, i bet you'd lap Hillingdon quicker than i can !
If it was UCI legal everyone would be racing on recumbents!
Just been watching the video on: http://www.davehaywardphotos.com/Cycling/Cycling-Circuits-/Imperial-Winter-Series-Hilling/
Crit racing looks terrifying!!! 😛
Anyone point me in the direction of a good book to read on it? 😳
Anyone point me in the direction of a good book to read on it?
This one is excellent, written by a local Hillingdon Coach. It will provide all you need to know.
I also liked [url= https://www.amazon.co.uk/Reading-Race-Racing-Inside-Peloton/dp/1937715108/ref=sr_1_5?s=books&ie=UTF8&qid=1483983300&sr=1-5&keywords=bike+racing ]Reading the Race[/url], but the above is a better introduction and tailored to Circuit racing by someone who knows their stuff.
Most training books focus on the engine, almost at the expense of everything else. They tend to omit more practical advice like pack your bag the night before 😉
And as for clipping in; well it has three wheels, so once clipped in, you don't unclip. It is very easy to ride. And always fun.
Bought! Thank you.
I've been reading up on tyre pressures.
I'm 70kg+10kg of bike &clothes on 25c tyres =
Front - 90 PSI
Rear - 100 PSI
Is that too much??
I'm 68kg and run F/R at 105/115 PSI on 25c Corsa G+. It's not about comfort, the surface is perfect. It is about reducing rolling resistance. For road, I lower these to 95/105.
I'm sticking to my 80 rear, 70 front on 28's. There's no science to suggest harder tyres roll faster....
For me, trusting them through the corners is number one priority.
I posted a link to the podcast in the other thread but here it is again.... fascinating stuff!
If you are feeling vibrations- you are losing watts!
Thanks both!
Just seen the forecast for Saturday - raining and 16mph winds. Definitely not TT'ing, the wind at Hillingdon is brutal is some sections! 😆
Pah! Last year, in one very memorable race there was a 30-40 mph headwind down the straight. Most people were riding on the inner ring and some were standing up! And it is slightly downhill. A little rain always makes it interesting.
Ouch, that sounds grim!!
I'd prefer dry conditions to be honest, the first race looked to be great!
I started reading that book last night! 😆
Okay I give up.
Just commuting today & tomorrow night, see how I feel Thursday - legs are tired from last week.
Will do some intervals Thurs and a gentle leg spin on Fri.
P.s. Booked in for Saturday now 🙂
Sounds like a plan.. No point turning up knackered. You're not going to 'improve' by training in the next 3-4 days.. So i'd just be concentrating on getting to the race in the best form possible, relaxed, refreshed and loose. You can't train in 3 days to any real level of improvement i rekon.
But you could balls it all up by over-training 😉
Nath- do you just get an email? I was next in line after you I think.....
Edit- just read the 'how it works' bit 🙂
I was one place behind you but now seem to have two in front of me.... fingers crossed still!
@weeksy - yeah exactly. The WBR TT really did highlight how tired my poor legs were!
@crosshair - yes, you get an email like this
Dear NathanYou are on the waiting list for a place in:
Imperial Winter Series (Hillingdon) 2016/17 Round 5 of 9
This email is to let you know that a space is now available.
Use the link below to enter:
Enter
This space will expire at 19:05 11-Jan-2017
ThanksRiderHQ Team
You must log in to see the spot, alternately just log in and your home page were it shows you current and passed entries you'll see "enter now" on the one you're on the waiting list for.
In other news the fleet is being reduced back down to 2, someone's buying the Felt at the weekend 🙁
By god, 3/4 through the book.
How I've been going about this has been all wrong...
Diet wrong
Training Schedule wrong
Recovery wrong
😆
If I act now I should have corrected the mistakes (mainly why I'm knackered lol)
For instance I've been sticking to 50% Carbs, 20% Fat, 30% Protein.... This should be 60-70% Carb, 10-15% protein 15-20% fat. Going forward I'm increasing carbs LOADS and aiming for 65% Carb, 15% Fat, 20% protein.. The reason for the protein intake is I'm a vegetarian so I'm artificially increasing it via protein powder (which I don't think is as efficient as chicken etc).
Re-reading areas later to build a proper training plan including 2 hour+ cycles to rebuild my base. ALL my cycling for the last month has pretty much been less than 2 hours.
Feeling that I can make positive changes now, thanks for the recommendation @TiRed!