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Stagnant Cervelo S3 rides

Last post 04-25-2017 3:09 PM by stanseven. 20 replies.
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  • 03-31-2017 9:41 AM

    • ifp123
    • Top 25 Contributor
    • Joined on 12-30-2012
    • Maryland (DMV) area
    • Posts 776

    Stagnant Cervelo S3 rides

    All – I appears that I’ve hit a stagnant point in my various TT rides (routes). My goal for a 2016 was 21-mph (AMS) in my area, but I was only able to reach 20-mph at a body weight of 165-lbs. This year my goal before the end of June is 21-mph and 22-mph by the end of September. I have learned that it’s cost effective, aka ‘free,’ to drop more body fat. My fastest time was using a 404-front/303 rear (don’t ask why I did not initially get 404/404 or deeper in the first damn place). Yes, I have a power meter, Rotor 52/26, skinsuits, Zipp SL-70, Sworks Evade, shoe covers, etc. Should I: 1. Drop more body fat 2. Spend $$$$ on a deeper wheel set 3. Spend $$$ on a lower friction BB and pulley wheels (another great internet debate) 4. Or other?
  • 03-31-2017 9:52 AM In reply to

    • Kookie
    • Top 50 Contributor
    • Joined on 02-04-2012
    • Toronto
    • Posts 402

    Re: Stagnant Cervelo S3 rides

     If it's possible to loose weight, loose weight.

     I don't think spending more money (items 2 & 3) will make a significant difference to what you already have. But that's up to you! 

     What about your body position, is it aero? 

    Maybe work on your core muscles for strength and flexibility to optimize your pedal stroke.

     

    2013 Cervelo R5 SRAM Red
    2017 Cervelo S5 SRAM eTap
  • 03-31-2017 10:30 AM In reply to

    • ifp123
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    • Joined on 12-30-2012
    • Maryland (DMV) area
    • Posts 776

    Re: Stagnant Cervelo S3 rides

    Yep! Totally Aero, flat back, elongating the spine, elbow in, flat forearms, core + flex is excellent. Bike fit is excellent, pedal stroke, etc. I'm a tinkerer - I've noticed with the 404 in front with 23mm EVO-1 I am indeed faster than the normal 202 w/25-mm tire. I borrow my 404 from my Allez from time to time.
  • 04-01-2017 11:35 AM In reply to

    • Allanj
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    • Joined on 12-24-2014
    • Edinburgh, Scotland
    • Posts 45

    Re: Stagnant Cervelo S3 rides

    What kind of terrain are you doing this on- flat/hilly/mixed? Does your route have many stops or hold ups or are you flat out the whole way? What sort of tyres are you running? How tall are you- the weight doesn't tell us much on its own?
  • 04-01-2017 4:11 PM In reply to

    • ifp123
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    • Joined on 12-30-2012
    • Maryland (DMV) area
    • Posts 776

    Re: Stagnant Cervelo S3 rides

    5' 7" terrain is mixed - suburbs, stop signs, occasional red light; Schwable EVO 23mm front 25mm rear. Maryland is only 98% flat on the eastern shore (Seagull Century)
  • 04-01-2017 4:23 PM In reply to

    • Allanj
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    • Joined on 12-24-2014
    • Edinburgh, Scotland
    • Posts 45

    Re: Stagnant Cervelo S3 rides

    Your route may be the issue then- getting a good average with stops etc is hard as you have little control over it. More weight loss may help but would be of greatest benefit if you were doing a lot of climbing. I'm not sure what to suggest- are you doing structured training of some sort with your power meter, based on FTP etc?
  • 04-01-2017 5:17 PM In reply to

    • ifp123
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    • Joined on 12-30-2012
    • Maryland (DMV) area
    • Posts 776

    Re: Stagnant Cervelo S3 rides

    Yes, Structured training, same TT/group ride routes. Major hassle is shift work - 3 times per year I'm on midnights, so that screws up my recovery cycles. Thanks All for your input.
  • 04-01-2017 5:54 PM In reply to

    • Butch
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    • Joined on 07-07-2016
    • Southern Maine Foothills
    • Posts 44

    Re: Stagnant Cervelo S3 rides

    I did rotating shift work for 35 years and don't think there's anything out there that can so negatively impact scheduling of training, including the results you get from workouts. Just stay at it, even when the body says no. Hang in there!
    2015 R2 serious fun (climbing) bike will be upgraded some to become just a hair lighter
    Step 1: Lighter wheels... done! 1342g, down from 2000g
    Step 2: Fabric Line 142mm saddle w/titanium rails
  • 04-01-2017 6:25 PM In reply to

    Re: Stagnant Cervelo S3 rides

    ifp123 yes at least for me its all about training and yes getting to competitive weight. Weight (at least for me) is a killer. Your more flexible you accelerate better and with climbing you simply have another gear (my range is 8-9lbs year round race weight 140lbs). Also focus on sweet spot training (I just do once a week, 5 minute ladder with 5 watts increase every five minutes starting around 90% CP20). Personally feel biggest bang for the buck. You are what you ride, no substitute for intensity but in the aerobic zone. Its another year you will make your goals.
    COR Co-organizer 2015
    2010 Cannondale Rush MTB
    Kona Jake The Snake Cross bike
    2011 Cervelo R3 Red - sold
    2013 Cervelo S5 Red
    2014 Cervelo S3 Red 22
  • 04-02-2017 7:22 AM In reply to

    • Allanj
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    • Joined on 12-24-2014
    • Edinburgh, Scotland
    • Posts 45

    Re: Stagnant Cervelo S3 rides

    Agreed, shift work or regular on calls etc certainly mess with training and recovery. I'm working this weekend and watching my ride buddies getting the miles in in the sun is tough, at least I should manage some catching up during the week this week this week. Even with that, the step from 20-21mph is bigger than 19-20 so it's going to be tough either way. Not much else but to train harder, recover well and don't forget to enjoy yourself. New kit may or may not have much of an effect on your speed in objective terms but it gives you a lift, makes your try harder and makes those long shifts at work seem more worthwhile!
  • 04-02-2017 11:48 AM In reply to

    • ifp123
    • Top 25 Contributor
    • Joined on 12-30-2012
    • Maryland (DMV) area
    • Posts 776

    Re: Stagnant Cervelo S3 rides

     :-) uhhh. Butch -To A Degree, I agree (based upon career), my last week on  mids starts tomorrow night, I have day training for 5 days starting tomorrow, and I have to slip in range time, gym time, eating, bike trainer, court time, and a nap or two. April is #hectic  Thanks everyone :-)

  • 04-02-2017 12:38 PM In reply to

    Re: Stagnant Cervelo S3 rides

    How tall are you? Sometimes losing weight isn't the answer. I'm much more powerful at 6'1" 173 pounds than I was at 163 pound. If you don't have body fat to burn you eventually start burning muscle and gain very little in power.
    2011 Cervélo RS - SRAM Rival22
    2013 Cervélo R3 - SRAM Red
    2015 Felt F1X - SRAM Force CX1
    2015 Surly Ice Cream Truck
    2017 BMC Fourstroke01 - Shimano XT
  • 04-02-2017 7:23 PM In reply to

    • ifp123
    • Top 25 Contributor
    • Joined on 12-30-2012
    • Maryland (DMV) area
    • Posts 776

    Re: Stagnant Cervelo S3 rides

    5' 6 3/4" 165170, (former bodybuilder from 20+ years ago) now age 'double-nickle.' :-)
  • 04-03-2017 9:58 AM In reply to

    • Don
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    • Joined on 11-24-2014
    • Kansas City, Mo
    • Posts 308

    Re: Stagnant Cervelo S3 rides

    So I do not feel the urge to blow through stop signs and red lights I use this feature with my Garmin:

    Using Auto Pause You can use the Auto Pause feature to pause the timer automatically when you stop moving or when your speed drops below a specified value. This feature is helpful if your ride includes stop lights or other places where you need to slow down or stop.

    With my Garmin 520... I use select custom speed... and set it to 6 MPH. Anything below 6... The Garmin will pause. When the light turns Green... It is now a sprint to get back up to your pace. You do it this way:

    1 Select Menu > Settings > Activity Profiles. 2 Select a profile. 3 Select Auto Features > Auto Pause. 4 If necessary, select Auto Pause Mode. 5 Select an option: • Select When Stopped to pause the timer automatically when you stop moving. • Select Custom Speed to pause the timer automatically when your speed drops below a specified value.

    2015 COR participant
    2015 S3 Sram Red 11 Speed
    2015 R2 Sram Red 11 Speed
    2013 P5 Dura Ace Di2 11 Speed
    2009 S1 Sram Red 10 speed (sold)
  • 04-04-2017 6:09 PM In reply to

    • ifp123
    • Top 25 Contributor
    • Joined on 12-30-2012
    • Maryland (DMV) area
    • Posts 776

    Re: Stagnant Cervelo S3 rides

    Don:
    So I do not feel the urge to blow through stop signs and red lights I use this feature with my Garmin:

    Using Auto Pause You can use the Auto Pause feature to pause the timer automatically when you stop moving or when your speed drops below a specified value. This feature is helpful if your ride includes stop lights or other places where you need to slow down or stop.

    With my Garmin 520... I use select custom speed... and set it to 6 MPH. Anything below 6... The Garmin will pause. When the light turns Green... It is now a sprint to get back up to your pace. You do it this way:

    1 Select Menu > Settings > Activity Profiles. 2 Select a profile. 3 Select Auto Features > Auto Pause. 4 If necessary, select Auto Pause Mode. 5 Select an option: • Select When Stopped to pause the timer automatically when you stop moving. • Select Custom Speed to pause the timer automatically when your speed drops below a specified value.

    Don, Is the above any different from just coming to an abrupt halt, then press the pause on my 810? ..then 'un-pause?'
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