Time Trial / Time Trialling / TT

I realise that. But I am not after time/speed at the moment. It's more of a training to get some power in my legs and trying things out etc...

definately agree with mdcc_tester on this one hyperbole, you would be amazed at the difference it will make to your ride. By the way if anyone has a nice tt bike/parts for sale I'm looking for one as I did my first triathlon this weekend and was ashamed when racking my bike up next to Felt DA's , Cervelo's and more Ceepo's than you can imagine :D

It does depend a bit on what you're doing TTs for - if the idea is to train for solo breaks in road/scratch races, you might as well stick to the drops.

Thanks Andy.
Yes JAMIE, it was me. Thanks for the tips and encouragement before that start. Oh, and for shouting when we crossed each other :)

Fixedwheelnut also came over to say hello and gave a few words of advice.

How did you guys do?

Hi there Hyperbole as I was on my old Holdsworth and a medium gear 72" I was a bit slower.
27.12, average speed 22.06mph @ av 103rpm maxed at 41mph 187rpm :D

I'll try and get my headset done on the TT bike tomorrow or I will be sticking a bigger gear on the Holdsworth for next week.

Not losing any of your souplesse in your old age, Steve :D

maxed at 41mph 187rpm :D

Witnessed some of this as I was about to start. Looked scary :)

Not losing any of your souplesse in your old age, Steve :D

Just a little, looking back I did a 26:45 on 72" three years ago maxed 42mph at 191rpm

^blame that on the wind direction :)

According to this (http://www.ultracycling.com/nutrition/calories.html) at 90kg and goal of 32kph (20mph) I need to consume 1062 calories per hour. Does that sound right?

I guess it could be right since looking at my PT data it's suggesting energy output requirement of over 700 calories per hour at race pace.

That means 10 gels per hour or 5 Powerbars per hour!!! This doesn't include energy drink - I still need to check the energy values for SIS GO.

Seriously? It usually takes me an hour just to unwrap a Powerbar..

It does sound a bit high. Won't be quite so unbearable if you get through plenty of oldschool stuff like cold rice-pudding servings with sultanas or whatever. Plus some decent sandwiches etc.

Even if you dropped it to 800kcal/hr, and ate Powerbars, that would mean downing 96 of them. Not. Worth. It.

He'd be needing one of these;

According to this (http://www.ultracycling.com/nutrition/calories.html) at 90kg and goal of 32kph (20mph) I need to consume 1062 calories per hour. Does that sound right?

If in doubt, do the math:

200W = 200J/s = 200x3600J/h = 720kJ/h Output power

Assume a feed conversion ratio of 0.25, you'd need to eat 2.88MJ/h

One 45g Torq gel is 478kJ, so to fuel on just gels you'd need

2880/478 = 6.0 per hour

A standard (58g) Mars bar is 1.08MJ

A medium banana is about 400-500kJ

Energy drink @ 9% carbohydrate (i.e. the strong hypertonic mix for low intensity work) is about 1.5MJ/l. Obviously the normal 6% mix is 2/3 of that.

A modest ham and cheese sandwich could be anywhere from 1 to 2 MJ, depending on how thickly you spread the butter.

In short, at the output you're targeting for the 24, you shouldn't have much trouble keeping up with your energy intake requirements as long as you stick to the old maxim of "little and often"

It does sound a bit high. Won't be quite so unbearable if you get through plenty of oldschool stuff like cold rice-pudding servings with sultanas or whatever. Plus some decent sandwiches etc.
Even if you dropped it to 800kcal/hr, and ate Powerbars, that would mean downing 96 of them. Not. Worth. It.

There will have to be some real food but I'm not sure what and I don't have any energy values for it yet. SIS GO is 144 calories for a 40g serve in a 500ml bottle so that drops the bar/gel requirements somewhat.

I want to have a go at some liquid meal stuff. Scherrit's got some I need to try out.

If in doubt, do the math:

230W = 230J/s = 230x3600J/h = 828kJ/h Output power

Assume a feed conversion ratio of 0.25, you'd need to eat 3312kJ

One Powerbar gel is 465kJ, so to fuel on just gels you'd need

3312/465 = 7.0 per hour

A standard (58g) Mars bar is 1.08MJ
A medium banana is about 400-500kJ

Energy drink @ 9% carbohydrate (i.e. the strong hypertonic mix for low intensity work) is about 1.5MJ/l. Obviously the normal 6% mix is 2/3 of that.

A modest ham and cheese sandwich could be anywhere from 1 to 2 MJ, depending on how thickly you spread the butter.

In short, at the output you're targeting for the 24, you shouldn't have much trouble keeping up with your energy intake requirements as long as you stick to the old maxim of "little and often"

I don't see the need to eat 7 gels an hour as it's not high enough intensity to need them, they were just a handy item for comparison and I'll be taking them for convenience. If I double the concentration of SIS GO I get 80g into 500ml and 1220kJ per bottle - not sure if I can drink it though.

Little and often is a big problem for me. I'm working on moving from "nothing whoops everything" to something more useful for such a long event.

meal replacement shake- 1000cals for 350ml serving =win

I've got to be able to digest it though. Need to try some of this stuff.

You also need to consider what reserves you have which you can burn and then replenish the next day.
Body fat is about 30MJ/kg

^no worries

You also need to consider what reserves you have which you can burn and then replenish the next day.
Body fat is about 30MJ/kg

Thats me ok for 24 hours then :D

You also need to consider what reserves you have which you can burn and then replenish the next day.
Body fat is about 30MJ/kg

I have plenty of that but it's muscle glycogen that needs to be juiced, otherwise I slow down while my body decides to actually use some of the beer and pie layers..

Did the Q25/8 Wigmore (Bill Philbrook Memorial Race) near Challock.
A course I have ridden before, and its kind of a sporting course. Some drags which kill you, but also some lovely stetches where you can make up the time. I beat my previous best time, but still feel like I should have done a bit better. 8th and £10 up. Happy(ish) Days

Tadros won it and beat the previous record, think he recorded a 51.
http://connect.garmin.com:80/activity/embed/84590918

Planning on riding a club event up in Stevenage tomorrow. I have a dirty harry brake lever on my bike which apparantly doesn't comply with CTT regulations. Now it's been a few years since I last raced but certainly when I lived in the Midlands, most club events were pretty laid back to a lot of regulations and more interested in getting people riding. Any thoughts as to whether I'll get away with it?

Just found out the code name for my local - R10/16a. Course record - short 19 or a long 18 set by Sam Harrison as an Junior. My pb (only ever raced on this course) 23.04

Any thoughts as to whether I'll get away with it?

Entirely dependent on the persnickitiness of the promoting club, but as you already know it's not legal you can't really plead the noobs excuse of ignorance of the regulations. The brake lever placement regulation is there for safety reasons, so it's not a regulation any responsible club official should let slide. It's not something you should even try to get away with, as a matter of respect for your fellow competitors; I don't care if you crash and die, except that if you do it with a number on your back it reflects badly on my sport.

I don't care if you crash and die, except that if you do it with a number on your back it reflects badly on my sport.

Bit out of order to write that given recent events don't you think?

Woodie - can't you ring the organiser and ask ahead of turning up?