SBR Utopia ---- Permanently OPEN!! (Page 66)

Conti gp4000s II - making the assumption (perhaps incorrectly?) that the material and build would be the same as the 23, and therefore you could extrapolate that the crr would be at least as good as the 23?

Perhaps another thing to note is the Enve wheels are paired as a "system." The front rim is shallower wider (26mm outer width) than the deeper rear (24mm outer width) with the idea being that it offers a narrower trailing edge on the complete bike.

I think you are right.  In fact I think that Conti also says that the 25mm will roll better than the 23mm.  With the 26mm rim you may not even be losing much aero wise either?  I think you should Chung it for fun!

There is one other very important thing that you should consider.....   you can get the 23mm in different colors!  

Rusty,

I agree with the LBS owner that wind tunnel testing is different from real world results when it comes to the roads we actually have to race on.  I'd probably stick with the 23mm tires if the roads you race on are nice and smooth, but if are "average" roads, I can see how the 25mm may be just as fast (and more comfortable).

I think everyone would agree that the 23 mm GP4000S would not be the fastest tire for a mountain bike race.  So take aero testing for what it's worth.

NP for both of mine last year was right around 80% but for Miami, I did spend a pretty good chunk of the ride around 83% as I spent the first 15 mins building up and eased off the last 15 mins or so.

Well, I went 2:30 or under at 71% at both Miami and NOLA and couldn't run either run very well.  So.... not 71%  LOL

just following up, and to make dale and fred happy     I get to have a CT enterography (sp?) and my first colonoscopy. 

Colonoscopy is on a Friday.  What if any are the limitations as to training on the weekend after.  anyone know?

Fun....

I don't know the actual limitations but one of my co-workers had a colonoscopy last week and he wasn't very interested in running with me the next day.

that's all I got.

The only HIM I rode with power was last year at Honu.  I rode 2:40 at 180 AP/ 190 NP for 71% as well and ran like crap.  So for sure not 71%...LOL.

The best HIM run I had was my first HIM where I purposely rode easy because I seriously did not think I could run the whole run.  I was hoping to run 2:10 and instead ran 1:52...when my previous open HM was 1:51.  I ran 1:53 and 2:06 the next 2 years.

ETA: I knew from long ride training that 200w for 2:40ish was likely my limit.  I rode at 220ish (80-81%) for 2:40 and it felt more like an all out effort.  So on race day I tried to build up to 200 and hold it there...but I was falling apart the last 15 miles.  The next time I race long course with power I'm not going to set any power goals, but rather race off feel and use power as more of a gauge to make sure I'm not spiking or surging.

Don't forget, 71% - 2:26 Miami  

sorry, gotta take em where i can get em

LOL, quote of the year

Originally posted by dtoce

Originally posted by TankBoy Sorry Neil - I missed this in the excitement of tracking Adrienne. Yeah, it is honestly the worst advice ever, but I would probably go for broke as well if I were in that situation. I have found the  punishment that sort of strategy induces to serve as a strange sort of post race"get-your-sh*t-together-Rusty" motivator.

The better advice (that again I probably wouldn't listen to myself) is to race the race you are actually trained to race and don't worry about your previous PR. Take a long view - use this as a building block race toward a PR, not one in which you shell yourself for the next couple of weeks by shooting for a PR when you are undertrained for it. You haven't said anything about the course profile, but generally analytics will show that an even or slightly negative effort race will yield the best results if you just time trial it and don't get caught in a tactical race with others.

Neil- I'm in total agreement that you should attempt to race the *best* race you can on race day, based on the current fitness and most recent training block. The uncontrolled variables are always: weather, illness etc, but that doesn't mean you should throw away all goals on race day nor does it mean that you can unrealistically shoot for the moon and expect to PR when the training has been inadequate or a weather/illness curveball make it less than likely. I like taking the long view that using each race as a building block in the big scheme of things to help improve an athlete closer to higher goals. Best pacing is always an individual thing and the best pacing approach for each individual to have a successful race is always an interesting discussion. Going out faster than goal and holding on has never been anything less than torture for me...from one mile to the marathon, in my personal experiences, FWIW. I would favor going out with the 1:45 pace group and turning the screws into a faster, negative split race, if you are up to it on race day. Attempting to progress to a higher fitness level in a 5K and proving you are *faster* than you think is the one time that I've ever gone out faster than when I wanted and tried to hold on. HTFU is not always the best thing to do universally....just sayin' (although 'get your sh*t together Rusty' is a fun thing for anyone to say....JK )

Thanks for the feedback guys - now the trouble I have is that I really have no clue what pace I should run at.  3 x12min intervals at 4:32/km, 4:22/km, and 4:17/km today.  The last one would have been closest to race pace for a 1:30 attempt, but I don't know that I could hold this for 21km.  So I'm left wondering how hard to race as I haven't actually raced since last August.  I figure that based on that last interval I could manage a 20min 5K which would put me somewhere around a 1:32HM based on McMillan.  Decisions, decisions....

Neil - can you just run by effort and not pace, or do you feel so uncoupled at the moment that you don't trust that either?

Run by e.f.f.o.r.t...???  What is that?  Honestly, I've always been lousy at judging myself based on RPE - it's a solid mix of thinking I'm going too hard or too easy, and being able to see the HR and pace data brings me back to reality, or in some cases confirms how I'm feeling is accurate.  I just like seeing/knowing the numbers.

Is there something really special with this race? Feels like I missed something. Otherwise you seem to be thinking too much and putting way too much pressure on yourself to run it perfect. Don't try to be perfect so much as just run a pretty good race and see what happens. In a situation like this, I'd probably start the first few miles (like at least 5k) just a bit faster than long run pacing and gradually pick it up from there. Re-assessing as I went along. Probably look to get up in Z4, but still behind threshold pacing with the time frames mentioned.