Aero tuck vs pedal sprint downhill - Trying to improve a Strava segment
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Fully hydrated I'm just under 150 lbs. On summer bike rides I can sweat out down to 140 lbs. in about 4 hours. I can also shred weight via carb cutting and send my body into ketosis which I've done before. At my height I have quite a bit of weight flexibility to drop down maybe another 20-25 pounds and still be considered healthy. I bike ride and power lift on my non-riding days. The only reason I haven't opted to cut more weight is due to my weight training, but I've been thinking of dedicating a few weeks to focus on becoming faster and lighter on my bike. People make it sound like it's impossible, but many athletes who compete in weight classes cut weight or shred prior to a competition.
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I am quite familiar with ketosis and carb restrictions. Not too many bodybuilders shred 10 pounds each week even with special drugs. This is a caloric deficit of 5,500 kCals/day. That is a bucketload of energy to expend on TOP of your basal metabolic rate. Possible but this is like a RAAM level effort and just eating a normal diet. Could be done. I've only ridden some 1000+ mile weeks in a row and never lost 10 pounds per week and I'm 6'4''. I must be doing it wrong.
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I did the downhill segment again, but this time around I purposely drafted a Prius, pedaled up to speed and went super aero tuck. Unfortunately the Prius was going a bit too slow and I wasn't able to get adequate room to slingshot me out of the draft forcing me to slow down. Even so I cut 4 seconds off my previous PR, while 4 mph slower with a top speed of 36mph. I'm beginning to wonder if the leaderboard riders were doing something similar or using their riding buddies to gain speed?
Honestly I'm finding this whole effort to go faster on this mini segment to be a great learning experience in technique and riding strategy.
Honestly I'm finding this whole effort to go faster on this mini segment to be a great learning experience in technique and riding strategy.
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I'm aware of the math and I'm also aware that burning calories != burning fat. Exceptionally few people can operate at a 5k+ cal deficit 7 days in a row and those that can/do are almost certainly eating in to more than just their fat supply. I'll stand by my "damn near impossible," statement.
even with a 3500 deficit over time, the fat loss eventually stops
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#59
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I got myself to 9th overall on one particular 0.33km segment with -1.8% gradient by drafting a truck. The truck came along at the right time, I managed to jump on and averaged 63.7 km/h for the segment. The fastest average speed I'd managed up until then under my own power was just 50 km/h or so.
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What segment is it? Cutting weight would reduce your frontal profile and increase your power to weight ratio so you can get a better running start. Also good to make sure you have your affairs in order like designated beneficiaries, will/trust, and advanced medical directives.
Small changes in position will have a much bigger effect than any weigh he can lose.
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Drafting can make a huge difference. I suspect most KOMs that don't involve much climbing are set by people drafting other cyclists, scooters, cars or trucks etc. Hey, whatever works right?
I got myself to 9th overall on one particular 0.33km segment with -1.8% gradient by drafting a truck. The truck came along at the right time, I managed to jump on and averaged 63.7 km/h for the segment. The fastest average speed I'd managed up until then under my own power was just 50 km/h or so.
I got myself to 9th overall on one particular 0.33km segment with -1.8% gradient by drafting a truck. The truck came along at the right time, I managed to jump on and averaged 63.7 km/h for the segment. The fastest average speed I'd managed up until then under my own power was just 50 km/h or so.
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And if he's trying to gain speed going downhill, losing weight is exactly the opposite of that he wants to do.
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I'm a good descender, don't really know why, but I've only ridden with 2 people on DF bikes who could descend side-by-side with me. There are KOMs on some local descents which I can't begin to match. Even my wife and I on our tandem, both of us on aerobars cannot get beyond about 5th place. My suspicion is that we're racing 'bents. No hope going up against a low-rider.
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I'm a good descender, don't really know why, but I've only ridden with 2 people on DF bikes who could descend side-by-side with me. There are KOMs on some local descents which I can't begin to match. Even my wife and I on our tandem, both of us on aerobars cannot get beyond about 5th place. My suspicion is that we're racing 'bents. No hope going up against a low-rider.
I feel like I'm attacking this segment hard, so to get that sub 1 minute time, I'm almost positive I need to utilize a draft and maybe on the final curve try to sling shot myself into a sprint once it flattens out.
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I don't recall if this has been mentioned. Are you spinning out on the downhill? If so and you don't need your low ratios for the climb to the top, then get a crank with bigger rings and pedal all the way down.
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Your tuck is all wrong:
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I'm a good descender, don't really know why, but I've only ridden with 2 people on DF bikes who could descend side-by-side with me. There are KOMs on some local descents which I can't begin to match. Even my wife and I on our tandem, both of us on aerobars cannot get beyond about 5th place. My suspicion is that we're racing 'bents. No hope going up against a low-rider.
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Pretty hard to beat a tandem on a good descent, especially ours, with dual aerobars and flat backs. The calculator says we should be as fast as a low-rider.
OTOH, topping out at 44 means it's not steep, so the big gear is probably the way to go and it's just a gear and power issue, like you say. The OP doesn't mention the gradient.
I don't draft vehicles. They have more rubber on the road than I do.
On the descents I was referring to, we are a lot faster than that, just coasting. As it is said, never pass a tandem near the crest of a hill. We hit 44 yesterday, sitting up and braking, alternating front and rear. I don't let it run anymore - it's not worth it.
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I've been messing around with the Kreuzotter calcuator: Bicycle Speed (Velocity) And Power Calculator
Pretty hard to beat a tandem on a good descent, especially ours, with dual aerobars and flat backs. The calculator says we should be as fast as a low-rider.
Pretty hard to beat a tandem on a good descent, especially ours, with dual aerobars and flat backs. The calculator says we should be as fast as a low-rider.
#74
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Downhill KOM ... Is that even allowed on Strava? You can only win if you put your life on the line. Seems like a suicide mission.
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EDIT: Though, really, a DOWNHILL "King Of the Mountain"? Shouldn't it be "King Of the Valley"?
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