Boxhill TT Challenge Kingston Wheelers times

[Andrew G]

I'd go fixed .

[Sylv]

[quote="Sylv"]do you reckon out of the saddle is the way to go?

[Serge]

Wow, Great time Sylv . Your a whole minute faster than my best ever time back in May.
Your really light at the moment as well, Have you been starving yourself ?

Is that your highest 5 minute wattage, do you thing there is a little more in the tank ?

[Toks]

Wow, you Smashed it. You must be in the 300watt club by now?

[ben instone]

a few months back i was doing reps up there 6reps at about an ave of 470watts and between 5.10 and 5.25mins each time.
im 90kg and can hold over 500watts for 5mins so could go a bit quicker if i wasnt going for more than 1 rep

[quote="Serge"]Your a whole minute faster than my best ever time back in May.

[ben instone]

hey silv next time start the climb at the ave power of that attempt and stay there until say 3/4 the way up then push it, it will be quicker and easier

[nick de meyer]

fantastic time sylv!! my time was mostly out the saddle but not all the way up, i can go faster than 6:45 i know!
ben i think you should go for the record, on bike radar its 5:08 i reckon if you just do 1 rep instead of pacing for 6 you'll smash that time, maybe even sub 5 mins!!! what do you reckon?? i can't find anything faster than 5:08 at the moment. the gauntlet has been thrown down!!

[Sylv]

[quote="ben instone"]a few months back i was doing reps up there 6reps at about an ave of 470watts and between 5.10 and 5.25mins each time.
im 90kg and can hold over 500watts for 5mins so could go a bit quicker if i wasnt going for more than 1 rep

[ben instone]

number are right its down to pacing, you spent alot of time below your ave i didnt.
if i can find it ill post a srm file of some testing i did in majorca up sa calobra, alternating between sprinting from the start and then repeating at the ave of that run. i did 6 runs back to back so 3 flat out from start and 3 at the ave power, each time the ave power run was about 2 mins quicker

[Sylv]

Awesome thanks. I take it you didn't warm up either!

[ben instone]

another advantage of pacing you dont need a warm up

[nick de meyer]

6.62 watts/kg for 5 min power is domestic pro level, see link for w/kg table
http://www.sound-coaching.co.uk/shop/pa ... hop_param=

[ben instone]

i can still get up hill faster than a guy with a better watts per kilo than me, its not just power but how you use it that makes the difference and thats not just going up a hill.

[Sylv]

And it obviously works Ben!

The mtb Box Hill tt sounds brutal Nick! If I'm the only one to do it can I hold the prize