Vosadrian's V20 Journey - Australia

DavidCH

DavidCH

In thought; expanding the paradigm of traversity
I'm interested in nutrition for cycling. To get good power ... you indeed need to monitor your glucose levels. Half the peleton are taking the maurten hydro gel as it allows you to consume 2x carbs per hour without feeling nauseated.
 
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V

vosadrian

Guru
I personally do not use any of the energy gels. They don't agree with me. I find I can do a 2 hour ride at high power (>200W on my DF) without eating anything (but a bidon of water per hour). If I do a race of around 1.5-2 hours and want to finish strong I would eat something with sugar 15 minutes before the end. If going for longer rides at lower powers, I just eat normal foods (muesli bars etc.) every hour or so after the first two hours. If you train at a moderate level (not threshold) without eating much sugar, it trains your body to access fat stores for energy, and you can ride a long time in that mode as most riders have lots of energy stored as fat.

The pros have very different needs to the average cyclist. They will be at threshold for hours on some stages. They burn calories at a much higher rate than mere mortals can... they need something thet can get calories in while still working at threshold (high breathing rate which makes it hard to eat normal foods). Unless you are doing a long TT (hours at threshold), there are probably better nutrition options for average cyclists.
 
E

ed72

Zen MBB Master
If you look at many professional racers' power files from TdF or similar, intensity factors are pretty low but if you look closer, the intensity is really a bimodal distribution. They are either going very easyfor them (say 220-250 watts) or very hard (400-500 watts). They really do not have the fat stores to fuel the very easy part of the race over course of 3 weeks, unlike most of us. They are not necessarily eating for today but for a week down the road.

I almost never eat food on a ride unless it is over 200k. I do carry an emergency food thingie that I would only eat if hurting bad. The last long race I did was on Zwfift (does that count). It was a little over 3 hours IIRC and I averaged 278 watts, so, for me it was a very hard pace. Towards the end, I could have used some sugar but did not think to have some next to the trainer. I had plenty of water and a huge blower. Adrian is correct, you can train your body to use fat. There is a lot of science to explain. I think sometimes we mistake fatigue for bonking or needing food, you really can't fix fatigue with your mouth
 
jond

jond

Zen MBB Master
Best I’ve done in my dreams lol is 224 watts yeah nup no info to back it up. 410 klm oppy tt. Felt ill after. Several years ago now my first oppy. 2013 or 2012 I think. Bunch of testosterone fueled team members.and me a dope trying to ride within myself and keep up.

Yeah nup edit memory fade. Gee that’s hard to take. I had myself convinced sure to be sure.

on the verge of not being able to eat. Laying on a service station concrete drive feeling rubbish is not fun. That happened. So the best you can do is make yourself crook. Lol.

fueling strategy eat what I normally eat. A gel is for emergencies only.

Lesson is ride smart no matter the distance. Build up practice your strategies do the time earn the right to success and feeling good.

now only if I could take my own advice lol.

vossi google “street work revolve 12+12”
 
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vosadrian

Guru
224W for 410km is huge. I think my best is around 230W for 100km. Me and a mate did the M7 path for about an hour rolling turns with just two of us... Average power around 260W, but that hurt as we were doing about 350W for about a minute and then 250W sucking wheel for a minute. I think Normalised power was over 300W. Only got to rest for (frequent) corners and down hills. We did get many KOMs though!! :) Interestingly, I have raced up to A grade level, and generally average power levels are not as high. In a rae you are often sitting for 150-200W in the bunch for long periods of time, and then someone goes off the front and you do 5 minutes of high intensity and then it settles again until the last couple of laps.

The revolve race.... think Dome mentioned that and I was planning to do it. Do you think we could get a bent paceline going?
 
jond

jond

Zen MBB Master
Recumbent Pace line no way. That takes practice. 224 was average made up by me power. On a df. Eek.

that power now is very likely gone. Okay it’s gone. Actually it never existed.

an FTP test is being actively avoided lest the real picture is rammed down my throat.

apart from that all good hope to see you you before that event. Covid looking pretty bad at moment. You’re now restricted to within 10 klm of your house for exercise with one other.

edit. Actually I tried to find ride on strava and I’m calling it rhubarb politely. The oppy rides were 80 watts less. 410 at 28.1 klm per hour. Research into my addled mind of wishful thinking. Always remembered that number must have been my old payroll number or something like normalised power......

I did find an 80 klm tt hunter expressway December 31 2015 268 watts avg power with g3 powertap hub. 560 m ascent 80.5 klm length and 40.6 klm per hr. Don’t know how to post a link

7A1ACA2B-0468-4391-A796-199F16A4D68C.jpeg
hmm .

FD8FA623-62AA-41E6-9320-6C4D32AC1AB3.jpeg

8392E712-4A62-402B-8ADB-0AC13FA0C989.jpeg
And this sub four hour 100 mile with power meter as above 247 watts avg power july 29 2017

living in the past pff.

need to make some new memories. ;)
 
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Frito Bandito

Frito Bandito

Zen MBB Master
jond said:
... that power now is very likely gone. Okay it’s gone.

an FTP test is being actively avoided lest the real picture is rammed down my throat.
Click to expand...
I saw a recumbent paceline on Youtube, and even though it wasn't fine tuned, it was a thing of beauty.

I am with you on the power though. My ego is not ready for that reality right now. Even with my new PM and if there were no rain, I don't feel urged to see just how far down off my DF 247w FTP I am on my V20. As long as the speed is there, then it is apples to oranges, but I still kinda don't wanna know.
 
V

vosadrian

Guru
Yep... COVID lockdown for me now in Sydney... Have to stay near my home.... so laps of my block now! :-(

I was riding with another bent recently. He was a little lower than me. There was a benefit being behind... but nowhere near as much as DF... maybe 10-20% less power rather than the usual 30-40% on a DF.

My FTP used to be around 300W about 12-18 months ago on the DF. I reckon it would be 250 now on the DF... and probably 220 on the V20.
 
jond

jond

Zen MBB Master
Frito Bandito said:
BLAH BLAH BLAH BLAH :emoji_ear::emoji_point_left: I can't hear you Adrian. There is some background noise.
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pretty tough situation there frito it’s going to be a very different olympics Stay safe.

and you can and will generate the same power on the v.
 
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Frito Bandito

Frito Bandito

Zen MBB Master
jond said:
pretty tough situation there frito it’s going to be a very different olympics Stay safe.

and you can and will generate the same power on the v.
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Generating the same power on the V20 as my DF bike is exactly what I need to hear :D

As for the Olympics, my mates and I will be riding our bikes up into the mountains for the weekend just before the road closure on Friday to a cabin where another mate will have the BBQ and drinks waiting at the campsite so we can watch the olympic cyclists race by on the way to Mt. Fuji. Despite all the restrictions, fear, government and IOC sticking their fingers into the mix creating havoc, we have found a way to watch an event that we don't have to pay for, have little chance of catching a new strain of Covid-19 from foreigners, and be able to get away from the city for a bit. The only way it could be better is if the rain stays away for 3 days unlike it did last year. Could the trifecta become a quad.... ecta? o_O
 
jond

jond

Zen MBB Master
Frito Bandito said:
Generating the same power on the V20 as my DF bike is exactly what I need to hear :D

As for the Olympics, my mates and I will be riding our bikes up into the mountains for the weekend just before the road closure on Friday to a cabin where another mate will have the BBQ and drinks waiting at the campsite so we can watch the olympic cyclists race by on the way to Mt. Fuji. Despite all the restrictions, fear, government and IOC sticking their fingers into the mix creating havoc, we have found a way to watch an event that we don't have to pay for, have little chance of catching a new strain of Covid-19 from foreigners, and be able to get away from the city for a bit. The only way it could be better is if the rain stays away for 3 days unlike it did last year. Could the trifecta become a quad.... ecta? o_O
Click to expand...

ha hah as for the olympics you have found a way to get a cruzbike on live on television across the world. ;)
 
jond

jond

Zen MBB Master
Frito Bandito said:
I saw a recumbent paceline on Youtube, and even though it wasn't fine tuned, it was a thing of beauty.

I am with you on the power though. My ego is not ready for that reality right now. Even with my new PM and if there were no rain, I don't feel urged to see just how far down off my DF 247w FTP I am on my V20. As long as the speed is there, then it is apples to oranges, but I still kinda don't wanna know.
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@Frito Bandito @vosadrian as tangible Solid proof you can develop same power see my post 306 with a few strava photo snap shots.

I had an ftp of 260 watts at 80 kg in 2017. My two powertap hubs tracked my kickr at time for solid ftp test.

Did a solo sub four hour 100 mile tt at 247 watts avg power. Powertap g3 hub power meter. Weighted avg 249 so I pedalled a lot. My Garmin failed at just over 160 klm ( I probably sat up and paused my Garmin) but I had my iPhone running. However the pic is of the Garmin capture which I had previously made private now made public. So yeah I doubled my ride lol.

Strava estimation of my power on iPhone capture was a ridiculous 410 watts thinking I’m riding a df so you can’t judge power by strava estimation on a fast recumbent.

Also a December 2015 solo 80 klm tt on a new expressway with a g3 hub power tap meter at 268 watts avg and weighted avg power 270 watts.

so vossi and frito you can propel the vendetta with as much power as you can generate on a df in my case. . Get swinging that boom boys to go boom boom shackalacka. ;) Sprint power neuromuscular is in my case about the same too but I have chicken legs. 600 watts. Meh i can check. Probably 400. Check out my home street kom cook parade. Took me ages to get that on over 50klm per hour on flat rough 90 degree entry. ;) I’ll go check tee hee. Agh yep 416 watts 680 m flat 51 klm per hour. July 7 2018.
 
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jond

jond

Zen MBB Master
DavidCH said:
Mummamia that like house arrest. I Sympathise with you
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david it’s Sydney nsw lockdown only. We in Australia have largely dodged the covid bullet.
we are fighting the new Indian strain but so far after two weeks lock down we are seeing numbers grow. Albeit now at largest 41 per day. Tighter restrictions added last Friday. After 18 months the population is tired ,complacent and vulnerable.

Australia went with manufacturing astra Zeneca vaccine which they have subsequently restricted to over fifty then over sixty due to blood clot risk. We are waiting on Pfizer supplies with anyone under 40 not yet able to be vaccinated. Only 10% of Australian population is fully vaccinated so we are up against it if the outbreak escalates. We have repeatedly beaten it so far with many escapes from quarantine so hopefully we will eradicate it from the community transmission again.
 
Frito Bandito

Frito Bandito

Zen MBB Master
jond said:
@Frito Bandito @vosadrian as tangible Solid proof you can develop same power see my post 306 with a few strava photo snap shots.

I had an ftp of 260 watts at 80 kg in 2017. My two powertap hubs tracked my kickr at time for solid ftp test.

Did a solo sub four hour 100 mile tt at 247 watts avg power. Powertap g3 hub power meter. Weighted avg 249 so I pedalled a lot. My Garmin failed at just over 160 klm ( I probably sat up and paused my Garmin) but I had my iPhone running. However the pic is of the Garmin capture which I had previously made private now made public. So yeah I doubled my ride lol.

Strava estimation of my power on iPhone capture was a ridiculous 410 watts thinking I’m riding a df so you can’t judge power by strava estimation on a fast recumbent.

Also a December 2015 solo 80 klm tt on a new expressway with a g3 hub power tap meter at 268 watts avg and weighted avg power 270 watts.

so vossi and frito you can propel the vendetta with as much power as you can generate on a df in my case. . Get swinging that boom boys to go boom boom shackalacka. ;) Sprint power neuromuscular is in my case about the same too but I have chicken legs. 600 watts. Meh i can check. Probably 400. Check out my home street kom cook parade. Took me ages to get that on over 50klm per hour on flat rough 90 degree entry. ;) I’ll go check tee hee. Agh yep 416 watts 680 m flat 51 klm per hour. July 7 2018.
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That is awesome Jond. Impressive numbers indeed. Numbers I'd be happy in just getting close to, especially in a circle, not in my usual 1 way sprint downwind and slogging the other. Yes, you do need to make some new memories. Not sure if you are interested in ultra distance stuff, but I sure am. It would be great to see recumbents make a strong showing in the big races.
 
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