Do You Road Bike?

[stangmx13]

The bike is looking good these days and is a solid gravel machine now.

New cassette, new chain, new tires, and a new helmet were ready for today's ride. The new tires are Challenge Getaway 40C. They are FAST, especially for 40C. They don't have as much grip as the Conti Speeds and they are a little heavier, but speed and suppleness is comparable. I'm pretty satisfied with them so far. Now I just gotta see how long they last.

I started today's ride at 2bar front & 2.4bar rear (29 / 35psi). That was a little too high, esp in the front. I ended up at 1.7/2.2bar (25 / 32psi). Im only 140lbs and the wheels are wide, so that low pressure feels great and is still fast-rolling on asphalt.

The 11-40 cassette doesn't work amazing with my Ultegra RX rear derailleur, even with a brand new freshly waxed chain. The B-screw is all the way in. Shifting up from some of the smaller cogs is slow and won't go at all with the clutch engaged. I ordered a WolfTooth Roadlink. Hopefully that fixes it. The extra gearing was amazing on today's ride for saving energy up punching gravel climbs. So I'd like this to be my new gearing choice.

The tires were a huge PITA to mount. They are handmade and come completely flat, ie no profile at all, and they fold at the sidewall join instead of near the tread. So getting both beads into the drop of the wheel was very very challenging. If you are not that experienced at mounting tires, you will never get these on. I hope they last long so I don't have to go through that again so often.

I need two more things before racing season starts - a new BB and new chainrings. I prob have over 5k miles, so it's time. Hopefully I can find a nice ceramic BB that just fits. And I love ordering new tools

 

[Map8]

Jeepers H. Chrysanthemum that's a pretty bike.

 

[Tally Whacker]

Those Challenge tires are famously difficult to mount.

 

[rcb78]

The road link won't fix the shifting issue, that's a geometry problem where the derailleur just doesn't match the cassette. To get the guide pulley to clear the 40t you'll end up with a huge gap on the small end of the cassette instead of tracking it's profile. It'll work, but it'll never work like it should. You'd be better off just going with a GRX 812 in the rear.
I ran this setup with an XT gs cage RD and a tan pan before GRX was launched and it worked great, but 36t is about the limit for decent shifting on the RX.

 

[Mike95060]

+1 on the GRX derailleur. I’m running an 11/40 as well and I couldn’t even get the road link to bolt up properly to my ultegra derailleur. Maybe I have a weird drop out or something. This is shifting really well for me. I went with the cheaper SLX cassette and a new fancy HG901-11 chain. How wide are your rims Robert? I weigh about 175 and am running 40C continental terra speeds at like 45-50 psi. Just a wild ass guess for pressure. I have pretty narrow road rims. Also, I know they are stupid expensive but, so far I’m happy with my Fillmore valves and they did make it easy to seat beads with a standard bike pump. To afford them I saved money and made myself a chain whip. ��

 

[stangmx13]

Jeepers H. Chrysanthemum that's a pretty bike.

The road link won't fix the shifting issue, that's a geometry problem where the derailleur just doesn't match the cassette. To get the guide pulley to clear the 40t you'll end up with a huge gap on the small end of the cassette instead of tracking it's profile. It'll work, but it'll never work like it should. You'd be better off just going with a GRX 812 in the rear.
I ran this setup with an XT gs cage RD and a tan pan before GRX was launched and it worked great, but 36t is about the limit for decent shifting on the RX.

Ya i was worried about having to buy a GRX RD. I'll test the Roadlink this week and return it if necessary. I'd need the GRX 817, which I could probably find on sale. It's only money

+1 on the GRX derailleur. I’m running an 11/40 as well and I couldn’t even get the road link to bolt up properly to my ultegra derailleur. Maybe I have a weird drop out or something. This is shifting really well for me. I went with the cheaper SLX cassette and a new fancy HG901-11 chain. How wide are your rims Robert? I weigh about 175 and am running 40C continental terra speeds at like 45-50 psi. Just a wild ass guess for pressure. I have pretty narrow road rims. Also, I know they are stupid expensive but, so far I’m happy with my Fillmore valves and they did make it easy to seat beads with a standard bike pump. To afford them I saved money and made myself a chain whip. ��

My wheels are 25mm wide internally. It definitely saved me when mounting those tires. And it's helpful for running low pressure and supporting wide tires. Your wheels are apparently 23mm wide externally and 18mm wide internally.

Your tire pressure is probably near the upper limit for your weight and 40C. I use this chart as my starting point. Then I adjust a little based on feel because every tire carcass is different. And I always go ~20% lower in the front tire. Id probably drop at least 5psi for your combo. On the chart, theres a 2-3psi difference btw 21mm and 25mm internal width. Another 2psi higher for 18mm seems reasonable.
https://www.enve.com/learn/tire-pressure/

 

[Mike95060]

^ Thanks man. That Di2 lifestyle, effortless buttery shifting sure is nice. The price... eghh it's only money lol.


btw, I was selected to participate in the Escape from Alcatraz triathlon again! Come June I may be swapping out all my new gravelly goodness for a road set up again. Or ya know, buy a new bike

 

[stangmx13]

I did a VO2 max test and a body comp test at UCSD on Tuesday. The test was a ramp test, starting at 0.5W/kg and increasing 0.5W/kg every 3 minutes. Once I survived 3min of 4.0W/kg, we decreased the interval to 1/3rds. So 4.5W/kg for 1min, followed by failure at 4.67W/kg around 40sec. I predicted I would fail around 280W, but made it to 305W. So that's cool. My HR made it to 195bpm, which I haven't seen in >5yrs. Full results and some video coming soon!

The road link won't fix the shifting issue, that's a geometry problem where the derailleur just doesn't match the cassette. To get the guide pulley to clear the 40t you'll end up with a huge gap on the small end of the cassette instead of tracking it's profile. It'll work, but it'll never work like it should. You'd be better off just going with a GRX 812 in the rear.
I ran this setup with an XT gs cage RD and a tan pan before GRX was launched and it worked great, but 36t is about the limit for decent shifting on the RX.

Small update.

The Roadlink helped some. I reindexed everything and rode with the clutch on this morning. I only got 2 delayed shifts in the small chainring for the whole 27mi ride. It's good enough as-is, so I won't be rushing to purchase the GRX 817.

Shifts were great in the big chainring. I suspect the chain is a little loose in the small chainring and that's decreasing shift performance with the clutch on. I'll see if 2 fewer links will fit, but I may just leave it long. Or maybe I'll try more B-screw (which is near the minimum). The Di2 allows me to ride in big-big and I don't want to be at or near the limit of the RD.

 

[stangmx13]

^ Thanks man. That Di2 lifestyle, effortless buttery shifting sure is nice. The price... eghh it's only money lol.

btw, I was selected to participate in the Escape from Alcatraz triathlon again! Come June I may be swapping out all my new gravelly goodness for a road set up again. Or ya know, buy a new bike

Maybe you just need 2 wheelsets. A 40mm deep wide set with 40C mild gravel tires and a 65mm deep set with 28C slicks. The Parcours Alta and Chrono seem attractive.

Actually, even if you do buy a new bike, you'll still "need" those wheels

 

[Mike95060]

I did a VO2 max test and a body comp test at UCSD on Tuesday. The test was a ramp test, starting at 0.5W/kg and increasing 0.5W/kg every 3 minutes. Once I survived 3min of 4.0W/kg, we decreased the interval to 1/3rds. So 4.5W/kg for 1min, followed by failure at 4.67W/kg around 40sec. I predicted I would fail around 280W, but made it to 305W. So that's cool. My HR made it to 195bpm, which I haven't seen in >5yrs. Full results and some video coming soon!

Awsome! I would love to have a proper VO2 max test! Im looking forward to the vid. I don't really understand what your break down means. Feel free to dissect it for us. Did you get a VO2 Max number?

I just picked up my Forerunner 255 this week. I just have one 6 mile run on it so far. It says my VO2 Max is 43 ML/KG/MIN. I'm still trying to get my head around it all. I get one activity isn't much to go on. I was surprised that the watch calculated my zones at 50% Zone 5, 42% Zone 4 and 5% Zone 3. 6 miles at 9:34 pace does feel like work but, pretty average for me. I do the "talk test" during my runs and I'm never unable to talk. I don't even really feel uncomfortable at that pace. Maybe Garmin just needs to get to know me a bit more? I'm stoked for a swim this afternoon. #nerd.

I here ya on two wheelsets. The only thing holding me back from that a bit is the idea that this bike may not quite be the perfect fit for me. I think it's pretty close but a proper bike fit would be a help.

 

[stangmx13]

I don't have my VO2 max result yet. The doctor is going to take a few days to analyze the data and we'll meet next week to review it all. I'll also be getting data on lactate thresholds, calories burned and their type, how all that relates to HR, and body composition info.

The VO2 max test measures your breathing while doing some exercise that builds to failure. For cycling, most tests (maybe all) use a ramp test. An effort is set on a stationary bike or trainer - in this case power in watts - and increased at set intervals throughout the test. When you can't turn over the cranks (above 60 cadence), you've failed. The effort starts small and ramps up. This test used 3min intervals for increasing the effort. In order to make the effort comparable to people of different sizes, the doctor uses W/kg to set the increments. Start at 0.5W/kg, then 1W/kg, then 1.5, 2.0, 2.5, etc. Im 64kg so I really started the test at 32W. Then 64W, 96W, and so on.

Many VO2 max tests do 1min intervals instead of 3min. 1min gives you a better indication of your actual max max. 3min can provide better data for calorie use and fueling. But because muscle fatigue becomes an issue with a longer test with longer intervals, you probably won't get a great max measurement doing 3min intervals. That's why we changed to 1min intervals near the end for my test.

Garmin says my VO2 max is 55 right now. That's with years of data. Most testing results I've seen says this is within a few points of the real value for most people. The doctor agreed - as long as I'm "most people", ie not an outlier.

Oh, and the Forerunner255 just got an update for running POWER. And it'll upload to Strava too. Have fun with that one

 

[Mike95060]

So, have been using my watch a while now aaaaand, I seem to be incapable of exercising in zone 2. My swims and runs are almost all on zone 3-4 and feel pretty comfortable. Not easy but definitely not huffing and puffing hard.

Is this anyone else’s truth?

 

[Mike95060]

I'm enjoying this guy. His accent is the best. This might be a bit basic for some of yall but i like his style.

[youtube]be7-SUoZyYw[/youtube]

 

[stangmx13]

So, have been using my watch a while now aaaaand, I seem to be incapable of exercising in zone 2. My swims and runs are almost all on zone 3-4 and feel pretty comfortable. Not easy but definitely not huffing and puffing hard.

Is this anyone else’s truth?

Don't worry, Power Z2 and HR Z2 are not what is meant by Polarized Training Zone 2. If you can hold a conversation but are still working in Z3, that's where you want to be for the "Polarized Zone 2" efforts. Your running HR will probably be higher than your cycling HR for the same effort. I've heard that runners can use a nose-breathing test for Polarized Zone2. If you can breath through your nose, that's where you should be.

A run with your HR in Z4 or above is definitely a threshold run. Make sure to recovery appropriately.

 

[Daredevil]

hows people's training going?


someone said they were doing Rock Cobbler, are you prepared?

I'd love to go race that race, but don't have a gravel bik.

I signed up for Wente 8 Hour relay race in June, and looking for any other MTB specific races before then. Right now the training plan is focused on that race, far out as it is.

Training schedule changed a bit as well.

Less hours, higher TSS. I think im averaging 450 TSS a week. More above FTP work. I definitely feel the stress more. Some of that fatigue has to be caloric deficit tho, I've been cutting calories for a 15-20% weight loss. Its been almost two months, I see a big difference in body composition, and feel a big difference on climbs.

Gonna stick to the caloric deficit for a couple of more works, then go into maintenance mode for about a month to see how I feel and track any weight/power changes. go from there.

 

[Tally Whacker]

I'm signed up for the Rock Cobbler, but I'm not sure I'm going to be able to go. The cold that really kicked my ass last month is still restricting my breathing on sustained, hard efforts.

 

[Daredevil]

I'm signed up for the Rock Cobbler, but I'm not sure I'm going to be able to go. The cold that really kicked my ass last month is still restricting my breathing on sustained, hard efforts.

not like you're gonna die trying.

go do it. you won't regret it. and dont use the excuse of "im not at my absolute fittest"
no one ever is

 

[Tally Whacker]

No, I wouldn't die- but I might be really miserable. I'm on the fence about it now. I can grind out medium-level efforts for hours, but once I get up near threshold things go unpleasant in a hurry.

It's probably going to wind up a Thursday night decision.

 

[stangmx13]

Switch to the Pebbler at reg? The cut-off time for the Cobbler is generous, 8hrs to get to mile 63. But ya, that could be a long miserable day if you are forced to do sub-threshold for so long.

 

[Mike95060]

not like you're gonna die trying.

go do it. you won't regret it. and dont use the excuse of "im not at my absolute fittest"
no one ever is

Speaking of this, I have actually had my worst training week since I started recording things. My HRV and "training status" dipped into the "Strained" category for the first time ever. My RHR also ticked up from an average of a 52 to 58 during that time. I don't feel like I have done that much different training wise in the last few weeks. I was pushing a little harder than I usually do but, it's still a bit of a mystery to me. I feel like it would be unlikely I was overtraining.

My expectations for myself on this event have shifted. I haven't been on my bike nearly enough to do "well." I'm learning it's really hard to get rides in when weather, family, day length and work don't cooperate. I have the Alcatraz Triathlon to look forward to and that's the event that really means the most to me. My mindset for Cobbler is 100% "let's go have fun and just enjoy going for a ride." I'm excited I get a day on my bike and right now that's enough. My big concerns are cold weather and mud.

The forecast for Bakersfield on Saturday is partly sunny with high of 62. Leggings and long sleeves? Wind breaker? I'm not as confident about clothing choices as I would like to be.

Robert, I'm spying on your rides. I think you are going to crush this!