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    Challenge session 5: 20km TT 31st October

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    Paul F
    Coach

    Posts : 267
    Join date : 2009-11-02

    Challenge session 5: 20km TT 31st October

    Post by Paul F on Thu Sep 23, 2010 2:54 pm

    g'day guys,

    This is the date for the next TT.

    I'm currently sitting on two times, Challenge session 1 in 29:30 completed on fresh legs and Challenge session 4 in 29:33 completed on tired legs.

    This next 20km TT will be completed with a full taper (well 2-3 days) and the goal is to hit a big PB.

    I'm right in the middle of an FT and V02 block (4months) at the moment and have been getting good results and the guys that have been training with me have also been getting good results, so i'll be looking at raising the bar a little more with the next TT.

    Join in everyone and good luck

    fluro

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    Matt C

    Posts : 116
    Join date : 2009-11-23

    Re: Challenge session 5: 20km TT 31st October

    Post by Matt C on Fri Sep 24, 2010 2:00 am

    im done on the TT bike for a while.. I took it to the bike shop the other day it was covered in mud from the TTT on the weekend and said I want a clean and full service and I dont want it back or to see it for a good while,

    i possibly wont post another TT this year, may to a 20min threshold test in the next few weeks, am working on sprinting at the moment as im possibly the worst sprinter in brisbane,

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    Blair V

    Posts : 67
    Join date : 2010-01-03

    Re: Challenge session 5: 20km TT 31st October

    Post by Blair V on Tue Sep 28, 2010 3:04 am

    Paul F wrote:g'day guys,

    This is the date for the next TT.

    I'll be doing a 40km TT at Noosa that day Razz
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    Blair V

    Posts : 67
    Join date : 2010-01-03

    Re: Challenge session 5: 20km TT 31st October

    Post by Blair V on Fri Oct 15, 2010 4:04 am

    I did another 20km TT today and improved by 2.5 minutes. I have lost about 6kg since the last TT. Last one is here: http://connect.garmin.com/activity/43427727 And new one is here: http://connect.garmin.com/activity/53009878. I got caught in a bit of traffic in the middle which I guess would explain the heart rate drop.
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    Dave Tyno

    Posts : 182
    Join date : 2009-11-02
    Location : Brisbane

    Re: Challenge session 5: 20km TT 31st October

    Post by Dave Tyno on Mon Oct 18, 2010 3:16 am

    I had my first ride in many moons this morning.
    20km @ Muzz - 35:30
    I basically watched my average drop from 35 early in the piece to finish @ 33.8.
    Just can't seem to keep the cadence up.
    Need to get on the bike more.
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    Paul F
    Coach

    Posts : 267
    Join date : 2009-11-02

    Re: Challenge session 5: 20km TT 31st October

    Post by Paul F on Sun Oct 31, 2010 1:57 pm

    Bloody windy conditions today during the 20km TT with ATTA series, it was a NE @ 25-30kph. No PB's but only 10 seconds slower. Finally, cracked the top 20 with 14th place overall. The wheels were falling off on the 3rd and 4th lap.

    Saturday's hill ride, av hr 141bpm, max hr 181bpm.
    http://connect.garmin.com/activity/54790925

    20km TT result - 29:44. Not too many PB's out there this morning. av hr 171bpm. (FTHR +6bpm)
    http://connect.garmin.com/activity/54918015

    http://www.atta.asn.au/
    (results and lap splits)

    fluro
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    Paul F
    Coach

    Posts : 267
    Join date : 2009-11-02

    Re: Challenge session 5: 20km TT 31st October

    Post by Paul F on Mon Nov 01, 2010 12:55 pm

    Just a add a few points .

    I've done the 20km TT 3 times now on the exact same course and each time I have been slower, however, when you break it down a little more you can see it as an improvement.

    1. 29:27

    This was in May and there was no wind, cool conditions
    I came 29th overall out of 120 starters (approx)
    I was tapered for this TT

    2. 29:33

    This was in July and it was very cold, and there were some mild winds
    I came 20th overall out of 120 starters (approx)
    I also did a hard 4hr hill ride the day before.

    3. 29:44

    This was in October and there were really strong winds.
    I came 14th overall and I did a hard 4hr hill ride the day before

    Even though my times have been slower I still feel as though I have made some significant improvements.

    The next TT series will now move the a hills circuit, can't wait for the next one.
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    Blair V

    Posts : 67
    Join date : 2010-01-03

    Re: Challenge session 5: 20km TT 31st October

    Post by Blair V on Tue Nov 02, 2010 11:47 am

    Hey Fluro, well done on the slower improvement Razz

    Now that you're back, any chance you could comment on the TT I did a couple of weeks ago. I was pretty happy with it and at Noosa on the weekend I did a 64:30 bike split. I am over the moon with how my riding is going currently
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    Cameron G

    Posts : 114
    Join date : 2009-12-10
    Age : 40
    Location : Quakers Hill, Sydney

    Re: Challenge session 5: 20km TT 31st October

    Post by Cameron G on Sun Nov 07, 2010 10:18 am

    Today i did a 43 km TT to try and get an FTP to base my Busso bike pacing on. This was on my training bike, with training wheels and NO bling at all. The weekly training load was light (14 hours) after a huge 26.5 hour the week before.

    43km out and back, undulating with a couple of bigger hills, nothing too bad though.
    Avg Moving Speed: 34.9 km/h
    Avg HR: 163 bpm
    Max HR: 176 bpm
    Avg Power: 291 W, sporttracks tells me the average is 285.6W, not sure which to take.
    Avg Cadence: 99 rpm, this is what im happiest about. ive been working on it alot and can now see results.

    garmin thingy


    I think this shows that although I went out a little too hard it really didnt effect me too much as the last 5 km you can see a slight increase in power output.

    Alex, or anyone else, Can I be rude to ask if these were your power figures, what power would you be aiming for at Busso?

    Im happy to share the tcx file with interested parties.



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    Alex R
    **MicroMan World Record Holder**

    Posts : 353
    Join date : 2009-11-02

    Re: Challenge session 5: 20km TT 31st October

    Post by Alex R on Tue Nov 09, 2010 8:35 am

    send me the file to alex dot rieken at live dot com

    Brendan D

    Posts : 21
    Join date : 2009-12-11

    Re: Challenge session 5: 20km TT 31st October

    Post by Brendan D on Tue Nov 23, 2010 4:15 am

    Did my first ever 20km TT as a base line for the start of a bike block.

    This is the file

    http://connect.garmin.com/activity/57564488

    I rode 3 hours on the dot at Shepparton, not really sure how much improvement I can expect in a year, but love the half ironman distance and want to focus on that, hoping to get to Shep again next year.

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