Fred D Mentor Group - Part II (Page 82)

X2 - sounds like this really was the icing on the cake of a remarkable comeback year.  Congratulations.

Okay, me in the basement.  I am admittedly far less comfortable in aero on a trainer than on the road where I'm quite comfortable.  So hopefully this is close to my "actual" position.

All criticisms (of the position ) welcome!

(Front.JPG)

(Side.JPG)

x3 Nice work James! 

Ran 12.7mi this afternoon in my rivervalley....forgot about the ridiculous hills. I ran the route a few years ago when I was training for the Nike Women's Marathon in San Fransisco....ya...hills...Oh well. Good training. 

I decided to reward myself with a nice homemade pizza and wine. Its a good reward!

Nice ride Fred. Hope the week isn't too crazy! 

I would call it residual fatigue.  That's very much what I felt in my legs for the week or two afterwards.  Take things super easy at first!!

 
Update on my Savageman Results
 
I did not PR on the bike split.  I was reading my T1 time.  LOL! however I did PR my T1 time and I still place 3^rd AG
 
3  JAMES ROKOWSKI  M50 5:49:12
Swim  2 27:44
T1  2  3:05
Bike  2  3:16:45
T2  3  1:29
Run  8  2:00:10
 
 
Big Savage Climb 7 miles stating at the base of the “Wall”
I was 29 OA 2nd over 50 and the fastest time was 30:44
 
29  262  JAMES ROKOWSKI  M50  MECHANICSBURG PA  40:07  10.6

On the side view you could come down. You are at 100-101 deg. If you look at the one with Fred, I believe he is 97 or so.

Your torso/forearm angle also seems a little closed.

You are sitting relatively "back". You could rotate around your BB. In other words, seat comes forward, front goes forward and down. All angles are preserved.

Just for hoots, slam it all the way down, look at it, look at your helmet after that.

How tall are you ? Whta size is the bike ?

From the front, it seems your arms are wider than your thighs ? if so, bring them closer together by brining the pads closer together.

Congrats James!

Race report for the boy.  2nd in his AG.  Great swim and came out of the pool leading by a few seconds.  This race had some fish, probably the closest swim all year.  Good T1 and took off on the bike still in first.  I sort of knew the bike was going to be a problem for him.  It was an out and back on the road with hills.  His prior races were on a flat track.  Our street isn't exactly bike-friendly, so he just needs to get more time in the saddle.  After the bike, he was trailing the leader by 15 seconds.  The best part of the day was watching him killing it to catch the leader on the run - that seemed much longer than 100yds.  Almost, almost got him at the line and lost by 2 seconds.  If he had about ten more feet, he would have taken it down.  These kids races are completely fun.  I'm going to get him in the wind tunnel this winter.

Very impressive. congratulations.

What kind of power and for how long do you need to sustain to go up that wall ?

The guy that came 2nd did Tremblant 70.3 so there is a reference point for you.The bike you just did would have been very fast at Tremblant with a lot less hills. Very, very fast. There is a super light guy from the club (130lbs) that was 12min slower than you at Savageman and did a 2:32 bike at Tremblant.

When I got this bike and got fitted, I felt like I was slammed.  It felt crazy low in comparison to the position I had/have on the road bike.  But when looking at the pics I was really surprised just how upright I look.

On the side view you could come down. You are at 100-101 deg. If you look at the one with Fred, I believe he is 97 or so.  Which page is Fred's pic on?

Your torso/forearm angle also seems a little closed.  Agreed, Looks like I could push the pads forward just a touch.

You are sitting relatively "back". You could rotate around your BB. In other words, seat comes forward, front goes forward and down. All angles are preserved.  Question is, how much do I move things forward?  I know that I've got 2-3 spacers on the stem.  ut if I take them out, how much should I move the seat forward?  I ride close to the tip of the saddle, but the saddle is also pushed quite a ways back on it's rails.

Just for hoots, slam it all the way down, look at it, look at your helmet after that.  When I look at the pic from the race I don't think I have that much space between helmet and body, but it could be I've got this big void most of the time.  Will take out the spacers and see how it looks.  It will feel strange.

How tall are you ? Whta size is the bike ?  I'm 6'1, and the bike is a large.  One of the reasons I wanted a Trek was I've got crazy long legs vs a very short torso.  Current position has me running about 12-13cm of drop from top fo the saddle to top of the arm pads.

From the front, it seems your arms are wider than your thighs ? if so, bring them closer together by brining the pads closer together.  My legs are definitely close together.  They tend to track towards the top tibe when pedaling.  The hands are very close but I'll move the bads/bars a little closer as well.

Thanks for the feedback.

Sounds like a ton of fun!  How did he do with the unassisted transitions?

Wow...I knew Savageman was a brute, but when to start to make comparisons like that it shows just how tough this course must be.  Once again James, fantastic job.

He did great.  Popped right out of the pool and got to work.

I always enjoy reading analysis of other's bike positions.  I have learned a lot (I think) from reading them.  On that note, any comments on mine?  These pics are from IMMT and maybe aren't ideal as they aren't 100% front on or side on but I can't make myself put the bike on the trainer just yet.  

This is the on the second loop near the start of the steep climbs so around km 155 or so.

Front view - not sure when exactly this is but the arm warmers are rolled down so second loop probably.

Direct links

http://i652.photobucket.com/albums/uu243/Zenmaster28/0219_23937.jpg

http://i652.photobucket.com/albums/uu243/Zenmaster28/0219_28223.jpg

My thoughts are that I need to get a bit narrower with the elbows.  I'm very comfortable in the current position but I could go 1-2 cm narrower on each side before I would be pressed right against the torpedo water bottle.  Other suggestion I have been given is to rotate my hips forward to flatten my back a bit and allow for better turtleing.  

Any thoughts?  My wife objects strongly to the idea of me shaving the gorilla hairy legs so don't go there....  

Ask my wife how much I fretted over those stupid stickers!  I think she thought I had gone completely taper mad.  

Take my comments with a grain of salt as I am not a fitter, but with that disclaimer ....:-)

read this http://www.endurancecorner.com/Alan_Couzens/bike_fit_3

Lotsof good info in there. It says to drop 1.5 cm per degree steeper you ride.

This will give you an idea of your seat angle

http://www.slowtwitch.com/mainheadings/techctr/anglefinder.html

One thing to watch out, your cockpit has to go forward as well.