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FTP and cycle racing.

Alfasudcrazy

What sort of a FTP should I have for A4 racing. Not so that I win everything but just to not make a fool of myself. My current FTP is a bit weak at 208 watts but if I knew what was required I would have some idea where I need to get to as regards FTP.

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dahat

CramCycle wrote: »

Between the two, I am planning for Newbridge. Flat and fast for A4 could be risky. Little bit of climbing in Newbridge should blow it apart.

Little bit of climbing, even the Facebook page has it as two big climbs!!!!

Sunday suits me far better so I may be forced to go to Newbridge or wait for Ras na Limni.

Inquitus

Harrybelafonte wrote: »

Niamh Finian tends to get blown apart in the turn home.

Aye the main takeaways from this race are, watch for crosswinds and position accordingly, be near the front at the main drag on the way to the turn, the turn itself and the main drag thereafter on the way back.

dahat

Anyone got details on Broadford Saturday? Michael Shields race, details are thread bare on CI with only details for the race Sunday on the club Facebook page.

Harrybelafonte

Niamh Finian tends to get blown apart in the turn home.

CramCycle

Between the two, I am planning for Newbridge. Flat and fast for A4 could be risky. Little bit of climbing in Newbridge should blow it apart.

Homer1798

If your ok on the flat Rás Naoimh Finian is the one to do, suffer up the drags (it's the same climb in opposite directions & there's a fast descent after each one). If your worried about finishig in the bunch, save yourself untill after the return leg climb, if you make it in the bunch this far there's no reason you won't finish in the bunch.

Bambaata

Haven't done either of those races so can't comment but it's early season so you might as well treat them as hard sessions to help acclimatise to racing. I did both races last week with no aim other than to bury myself, will hopefully stand to me in a few weeks when the body adapts.

As others have said Id treat this week near normal and perhaps shorten intensity one day out if you wanted to recover a little.

Hoping I can make Sunday too.

Inquitus

dahat wrote: »

Flat or fast pace I can hold more than my own but just aware of the lack of recovery between the two climbs, at 100kg and an FTP of 235-240 I'd get up a drag but not at break neck pace.

You might well get round the Rás Naoimh Finian with those numbers, I wouldn't think you'd get round the Newbridge GP.

dahat

Flat or fast pace I can hold more than my own but just aware of the lack of recovery between the two climbs, at 100kg and an FTP of 235-240 I'd get up a drag but not at break neck pace.

Food for thought on both races as these are a good starting point with plenty of time to work on things for St Paddy's Day race.

Homer1798

re the races this weekend, Rás Naoimh Finian is a great race to start as it's out and back (so if you have a mishap or get dropped you can turn around and wait for your race to catch you and ride home with them, but at the back so not to interfer with the race), the drag in the race is a main road climb and is taken at a decent pace as there's a KOH at the top, but then at 100kg if I can manage it, so can you (I've ridden it as A3/A4). The Newbridge GP is a harder circuit with 2 climbs, per lap and what kill the heavier rider (like me) is the lack of recovery between the 2 climbs, so if your ok at climbing and can hold your own on the flat either of these 2 races are for you. Rás tends to end in a bunch sprint, but I've also seen rders ride away on the outward leg and maintain their advantge to the finish.......... Newbridge als o tends to endin a gallop but with a much reduced field and a lot of tired riders...........As for FTP 320w but 100kg last November & I struggle on drags/climbs but motor on the flat

JK.BMC

sullzz wrote: »

Thry are very manageable if you can climb , but it will split the group so make sure youre near the front

To be honest, it's not about 'climbing' but whether you can knock out decent 3 and 5 minute power efforts.
Some fairly lumpy lardy lads have contested the sprint on this circuit and the vets race there all the time. These aren't 'climbs' if we are being serious

sullzz

dahat wrote: »

Must have gotten them mixed up then.

Can't make Saturday so I'll see, how tough are tough drags?

Thry are very manageable if you can climb , but it will split the group so make sure youre near the front

JK.BMC

dahat wrote: »

Looks like I may head to Newbridge Sunday, weather dependant .

Apparently it's a handy enough circuit? Any one able to confirm?

Haha haha...... Handy!!! I'm wondering what you mean by that?

Newbridge GP circuit has two climbs, neither very steep but the early season gallop means that they are taken at full whack each time.

Usually a good race with no place to hide

dahat

sullzz wrote: »

Its a hard circuit , couple of tough drags each lap .
Clonard on the saturday would be a lot easier , flat and fast .

Must have gotten them mixed up then.

Can't make Saturday so I'll see, how tough are tough drags?

sullzz

dahat wrote: »

Looks like I may head to Newbridge Sunday, weather dependant .

Apparently it's a handy enough circuit? Any one able to confirm?

Its a hard circuit , couple of tough drags each lap .
Clonard on the saturday would be a lot easier , flat and fast .

dahat

Looks like I may head to Newbridge Sunday, weather dependant .

Apparently it's a handy enough circuit? Any one able to confirm?

harringtonp

dahat wrote: »

Going to race in Limerick on March 12th as a starting point but in the week build up I'm not entirely sure how to go training wise..

Sunday spin...2 rest days (stretch etc) an easy 15km road spin, 2 rest days (stretch etc) then a 20k spin with 3/4 sprint's day before race.

How does this sound to experienced racers?

If you were racing a lot and had that routine before every race your fitness would go downhill rapidly.

Train as you normally would to improve fitness as if races did not exist and only when you get to Friday consider what you need to do to be both rested and primed for Sundays race.

dahat

Thanks all...Turn up and have a lash then. I'd love to get in a decent breakaway in one race at least this season. Won't be early doors but ya never know.

If he see a fat lad tearing off the front on a TCR at a race down South it will likely be me!

InTheAttic

dahat wrote: »

Being honest I do over think things...

+1 let the races being you on, so don't worry about getting dropped. Go into them with an open mind, put in a performance you're happy with and have fun as well.

Kaisr Sose

dahat wrote: »

Being honest I do over think things...

I think you will be fine. You can regard the race as a hard training session too and you will only benefit from it even if you blow up. Now go and surprise yourself...best of luck!

dahat

Plastik wrote: »

You're overthinking it. Just go and race.

On the week of a race I'll have commuted 46km each day Monday to Friday. I'll have done anything from 1.5 to 3h extra on a Tuesday evening. I'll have done an hour at a club league race on Thursday evening. And if the race is Saturday I'll race Saturday, or if it's Sunday I'll take Sat off.

Being honest I do over think things...

Plastik

You're overthinking it. Just go and race.

On the week of a race I'll have commuted 46km each day Monday to Friday. I'll have done anything from 1.5 to 3h extra on a Tuesday evening. I'll have done an hour at a club league race on Thursday evening. And if the race is Saturday I'll race Saturday, or if it's Sunday I'll take Sat off.

dahat

Going to race in Limerick on March 12th as a starting point but in the week build up I'm not entirely sure how to go training wise..

Sunday spin...2 rest days (stretch etc) an easy 15km road spin, 2 rest days (stretch etc) then a 20k spin with 3/4 sprint's day before race.

How does this sound to experienced racers?

InTheAttic

Kaisr Sose wrote: »

Makes me want to race again...at 48, I may not win anything but I would certainly be attacking off the front just to be social

Sssshhhh. Otherwise everyone will want to attack off the front during this weekend's Cycleways Cup and Mick Lally memorial races!!

Kaisr Sose

InTheAttic wrote: »

I didn't make annaclone GP on Saturday, but my buddy did.

He told me that A4 were free-wheeling down the drags. He spoke to the fella who won and mentioned that the winner did not free wheel down the drags. He kept the power on and he won, in fantastic fashion!

Makes me want to race again...at 48, I may not win anything but I would certainly be attacking off the front just to be social

dahat

Kaisr Sose wrote: »

Exactly! The fun is greater if you make the others work for their bunch sprint. Attack, attack. Sometimes they stick or you get like minded riders with you and you will be gone. I know you say you are no eagle, but it's always worth having a pop off the front at, or near the top of a hill/drag.

Exactly, the one time I got away in a club race was near top of a drag, quite enjoyed that night.
As I have said I'd rather have some fun and see how we go but I'll wait till I get "race legs" first.

InTheAttic

Kaisr Sose wrote: »

I know you say you are no eagle, but it's always worth having a pop off the front at, or near the top of a hill/drag.

I didn't make annaclone GP on Saturday, but my buddy did.

He told me that A4 were free-wheeling down the drags. He spoke to the fella who won and mentioned that the winner did not free wheel down the drags. He kept the power on and he won, in fantastic fashion!

Kaisr Sose

dahat wrote: »

As I'm a fat old man in cycling terms I'm quite likely to head off the front if I can manage it in a race or two. Highly unlikely to place in any race do may as well have a ball and enjoy the cost of the license at least.

Exactly! The fun is greater if you make the others work for their bunch sprint. Attack, attack. Sometimes they stick or you get like minded riders with you and you will be gone. I know you say you are no eagle, but it's always worth having a pop off the front at, or near the top of a hill/drag.

dahat

CramCycle wrote: »

But it is so much fun, I done it in several club races last year and enjoyed all of them. In one race I done it three times but the race was repeatedly neutralised for safety.

Ride it like you stole it in A4, tactics are for the higher up types.

As I'm a fat old man in cycling terms I'm quite likely to head off the front if I can manage it in a race or two. Highly unlikely to place in any race do may as well have a ball and enjoy the cost of the license at least.

CramCycle

DKmac wrote: »

ploughing off the front repeatedly and getting caught or sitting on the back and having to sprint flat-out through every corner to stay on.

But it is so much fun, I done it in several club races last year and enjoyed all of them. In one race I done it three times but the race was repeatedly neutralised for safety.

Ride it like you stole it in A4, tactics are for the higher up types.