Kirk Trainer competition

I did some more goal pace workouts.
I'll continue to post some challenging workouts, but I ain't gonna give away all my secrets now am I?

I got a late start today after realizing I broke my saddle, probably the last heavy workout.
Felt gave me one of theirs, so I'm using it for now.

On the plus side, my kilo legs are coming around.
Maybe rip one off next week.

Secrets to what? I have no desire to do any track racing, I was just curious.

Here's a good example of what I explained earlier.
It's more about watts per kilogram than watts themselves.
http://velonews.competitor.com/2012/08/news/power-analysis-zirbel-kreuziger-perfect-the-time-test_236584

[IMG]cyclingforums.com700Open ↗[/IMG]

448 watts average for a time trial, yet came in 6th place.
Still an awesome turnout of power.

I don't think anyone on this forum would debate that. Infact most including myself figure everything from watt/kg. So by making this point you are either indicating you are really heavy or really light?

So here's a few good efforts.

16 min. at 384...which is just a bit shy of the 400 watt pace.

3 sets of 6 minutes at 396, 405, and 431 (full effort instead of goal pace)

PS I think you can safely rule out obese, as overweight high-wattage athletes only exist in Sumo and power-lifting. Definitely not Kilo and Pursuit.

Never used the term obese, I myself was once 225lbs and certainly far from obese, so I understand that you can be overweight and not fat.

With both a power meter and a KK, wouldn't it be possible to adjust the roller pressure so that the KK became reasonably accurate? Then using either a cyclomputer w/a rear wheel p/u or the KK gizmo, adjust pressure so that a countdown from 20 mph of 13 seconds or 12, 11? Whatever pressure is required so that the KK can be used alone and power numbers would be pretty close?

Kinetic has a new meter that does that, but it is pricey and only for their unit.
Its the most accurate trainer out there, and its a beast.
It doesn't 'flat-out' during high power/high speeds like other units.

Workout went great. I should be up for another test soon.
Did a bunch of drills at 500+ watts, averaged between 515-543 (530 overall)
Maybe I will try the 500 watt challenge on the other thread.
Didn't see anyone attempt it yet.

It shouldn't matter how the measurement is done. What does matter is how the trainer is set up. A while back someone told me that if you set it up so that you get a 13.5 second countdown from 20 mph that Kurt's power chart would be accurate. I have found that he wattages read too high at 13.5, but there must be an accurate way of doing that. Someone w/a KK and a PM help me out here.

How do you do it TShame?

I think I have been pretty clear of my opinion with regards to using #s from a KK. The thing is if the # is 500 or 50 as long as it is always 500 or 50, it does not matter for training purposes. So to me consistancy of roller pressure, tire pressure, etc is of the utmost importance to developing that consistency. Sure it is great to know if you are REALLY putting out the [censored] watts your buddy is with his power meter, but at the end of the day does it really matter if you are beating him? Even if your not all you can do is get stronger or get lighter

time trials are pure wattage and pace. If you go too hard in the first couple of ks you won't finish with your goal speed average.Know thy self. A really accurate trainer can help both. I know someone had a professional level tester for rolling resistance. Maybe he could do one on a trainer tire. I would assume they are stiffer since rolling resistance is not an issue manufacturers would look at.

Today was a 4 minute test.
Still sore from high wattage workout.
recorded 481 watts. (3% gain) was a good ride.
Hopefully, next test I'll be more rested and fresh.
My goal of 500 may not be out of reach.

Had a sore hip (gets that way occasionally since I broke it some years ago)

Probably tweaked it by doing just under hour pace, but in low aero position.

Did about 20 minutes or so, but kept it around the 380 effort (30 minute pace)

Legs feel good. Just didn't want to push too hard after just getting better.

Should be good to go out hard next week.

Legs felt good and powerful, so I went with intervals.

averaged 450 watts. (didn't push 100%, but made it a tough pace the whole way.)

There are many different kinds of intervals, some are a bit secretive, like me.

I have studied Wiggins, Boardman, Armstrong, and others as well.

Of course, Armstrong trained for time trials and not track, but he put in some brutal workouts.

Find out what works for you.

If you know of any of Cancellara's tricks, let me know. He doesn't talk about his training much at all.

Took a workout from trainerrides, this time a series of 6 minute intervals.

Aimed at 400.... averaged 396.

Got the challenge from 'Hoult', although he doesn't use a power meter.

Got new pedals, cleats and had to refine a little.
Found out my Look had some worn out bearings. Probably 10,000 miles.

Dura-Ace are much better than Look which rock a bit side to side.

Well, I guess there aren't enough people here to take on a challenge, especially Kinetic fans. Maybe I will post a few more results for ones who come along later. I've found enough challenges on trainerride to keep me busy. (even if some of the ones with adjustable levels may cheat a bit.)

Replaced my saddle and had a good ride. Also did a hard test run at 500. (495 at 3:30)
Started out hard but went a bit too hard in the middle and started to get tight before the four minute mark.
All in all a satisfying run with the strain I had last week.(for number geeks, that's 6.25 w/kg now or 6.5 at race weight.)
Weight isn't the biggest factor when on the track anyway.
550 for 2 minutes shouldn't be that difficult, but I need to focus on my 20 for a while & my kilo.

You might have better luck in the Track Racing Forum. I think the main focus of threads in this forum is training methods and protocols. Your thread seems to be focused more on performance than training. And, your target performance metrics are ones that aren't all that important to roadies. Even for those of us who compete, we rarely focus on maximizing our 3-5min power.

Hey, trainerroad.com is having a tournament called Tour of Sufferfest

I can't race all 9 days in a row, but try it out. It looks to be fun.

Tour of Sufferlandia is tough.
1st day was 2 20 minute efforts, then a 3:21 effort.
2nd day was a 20 minute effort, then a few sprints 10, 20, 30, 40, 50, 30 seconds.
3rd day was 2 30 sec, then 5 4-minute efforts.

I had a 385 20 minute effort. I started out a bit conservative.
thinking of changing my outer chainring to dial in a better gear.
Trying to decide if I will start my season March 1 or April 1.
Maybe the groundhog will tell me what to do.

I heard that cancellera, when he is in gran canaria, trains in the Hill up to soria. An avergage grade of about 7 % and 7 km. He gets Paced in 30-35 kph by a motorcycle. That is fast!