Vander's Tour to Canberra

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Re: Vander's Tour to Canberra

Postby Addictr3 » Sat Feb 11, 2012 4:43 pm

Damn bad news mate.. hope you'll be fixed for Tour of Canberra!
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by BNA » Sun Feb 12, 2012 9:25 am

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Re: Vander's Tour to Canberra

Postby AndrewBurns » Sun Feb 12, 2012 9:25 am

The knees do seem to be the first thing that go, they were for me too and I wasn't riding nearly as hard or as often as you. I had a fit with Steve yesterday, it's amazing how screwed up my fit to the bike was, it felt OK to me but some pretty drastic changes were made (seat dropping 18mm, moving forward 24mm, bars changed to smaller width, bars dropping 24mm relative to seat requiring me to slam that stem with a -17 degree one etc). It will take me a while to adjust to the new positions I think but I'm hoping in the end I'll have more power and be less likely to injure myself.
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Re: Vander's Tour to Canberra

Postby vander » Sun Feb 12, 2012 10:28 am

As much as I would love to be fit by Steve I really cannot afford it. The reason why I said about a physio is I am still covered by my parents private health insurance so it should be a fair bit cheaper and so I would be able to afford it. Also no chance I would be able to do 2 months of just tempo riding, probably ever :) .

Thanks for the suggestions I will give a few of those people a call on Monday. Knee feels much better today (after finally a good sleep >10 hours :D ) but I havent jumped on the bike yet might go for a light spin this afternoon. I really want to race its been a few weeks this is killing me!
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Re: Vander's Tour to Canberra

Postby ft_critical » Sun Feb 12, 2012 10:36 am

vander wrote: I really want to race its been a few weeks this is killing me!


Beauie was BIG and HARD today.
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Re: Vander's Tour to Canberra

Postby vander » Sun Feb 12, 2012 10:45 am

ft_critical wrote:
vander wrote: I really want to race its been a few weeks this is killing me!


Beauie was BIG and HARD today.

Missed out I would of been doing Beauie if I didnt get the knee troubles yesterday I was advised to take atleast 1 day off hard riding. What did you race and how did you go?
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Re: Vander's Tour to Canberra

Postby ft_critical » Sun Feb 12, 2012 11:35 am

All the big names were there for A. I had someone go down in front of me in the bottom corner, which put me into the grass. I never got back on. I wouldn't have lasted the full race anyway. Though, based on some of the liberal lap outs I saw, I should have taken a lap instead of chasing. Philip did really well to hang on and finish towards the front of what was left of A; about 2/3rds to 1/2 left at the end.
B was hard too, Sue smashed the break she was in, then held on for the win. There were a lot that blew up chasing the break, then chasing her. Chapeau Sue and Nash.
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Re: Vander's Tour to Canberra

Postby Porridgewog » Sun Feb 12, 2012 6:27 pm

Knees are a nightmare mate. My left was hurting after doing sprints on the commute home few months back and luckily we have a physio come to work cpl days a week ,I just rested and built back up and changed to speedplays as I found the sod,s were limiting my left ....did a ride up towards your Bowen fave. Bloody hell I will be doing that again but the roads ar crap....rest well...
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Re: Vander's Tour to Canberra

Postby vander » Sun Feb 12, 2012 7:30 pm

Yea they have just resurfaced a few roads up there and they are bumpy as hell its a joke. Good news today I went for a little recovery ride for about 1.5 hours and not really any pain tomorrow I think will be pretty easy also and I will start calling around to get a bike fit. Hopefully with a little bit of caution this will not be a major problem, cant afford any real disruptions before Canberra. In other news my legs are smashed after yesterdays ride and funnily my right leg (the good one) is very sore after riding the last about 10km just using it.
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Re: Vander's Tour to Canberra

Postby toppity » Mon Feb 13, 2012 12:48 pm

Hope the knee continues to hold up mate. I had ITB issues at the beginning of this summer and have never caught up. I also did the Specialised BG fit recently, which changed my position a fair bit. A very good process though. Hopefully it is of benefit over the long term.
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Re: Vander's Tour to Canberra

Postby foo on patrol » Tue Feb 14, 2012 7:15 pm

Just drop the high intensity sessions for another few days Vander and do your steady rolling rides and come back into them slowly :wink:

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Re: Vander's Tour to Canberra

Postby vander » Fri Feb 17, 2012 12:26 pm

On Wednesday I stuck to the program and did the 30on/30off and track training I ended up bailing on track training early as I started to feel a bit of pain in my knee. I then missed the recovery to let me knee really recover yesterday and got back on today and did the 3 hour pretty easy ride, during the ride I only got a little bit of pain, now I am not sure if I will race tonight and even though I really want to I am leaning towards missing it. However I just got the next 4 weeks program today and it doesnt look good more volume and about the same intensity. However the week set up is better to fit in with track training.

Mon: 40on/20off x 90min - This will be a killer and I might either do shorter blocks of it or cut it out till my knee gets better, the change from 30/30 to 40/20 is going to really hurt.
Tues: T2/T3 Shuffle - 7/3 x3, 6/4 x3, 4/6 x3, 3/7 x3 - This wont be too bad we did this this week as well and I think it will be fine.
Wed: 120min Recover + Track training
Thurs: 180min T2/recovery
Fri: Long Ride 5-6 10min hills - 4-5 hrs + Track Racing
Sat: Bowen + Springwood - 5hrs
Sun - 150min Recovery

This brings it to about 22-23 hours. I like the 2 days in a row as its good Canberra prep needing to back up like that. Im not sure where we are going as far as building up and peaking for Canberra goes, I think at the moment most the periods seem like consecutive build periods which I guess isnt bad thinking long term, however I do want to peak for Canberra, we will see how next block looks (hopefully a lot more peaky) as next block will finish just a few weeks before Canberra.

Booked in to start my bikefitting at Parkside next Wednesday so should be good to do that while I am there I will have a good chat about my knees and see what I should do training wise to help them/not make them worse.
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Vander's Tour to Canberra

Postby toolonglegs » Fri Feb 17, 2012 4:27 pm

As mentioned somewhere this week in an article ( can't remember where) knees are mainly fibrous tissue and tendons... Little blood supply and hard to injure. But once injured they take a long time to heal.
I would be pretty cautious if it keeps flaring up.
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Re: Vander's Tour to Canberra

Postby ft_critical » Fri Feb 17, 2012 4:40 pm

vander wrote:
Mon: 40on/20off x 90min - This will be a killer and I might either do shorter blocks of it or cut it out till my knee gets better, the change from 30/30 to 40/20 is going to really hurt.
.


90min of 40sec at 100% with 20sec recovery?:OMGosh:

The best I have ever done is 3 sets of 10 with 5min between sets

This is also my most hated interval workout. :shock:
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Re: Vander's Tour to Canberra

Postby foo on patrol » Fri Feb 17, 2012 7:31 pm

Listen to me and TLL Vander, if you don't want everything to go haywire! :twisted:

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Re: Vander's Tour to Canberra

Postby vander » Fri Feb 17, 2012 7:38 pm

ft_critical wrote:
90min of 40sec at 100% with 20sec recovery?:OMGosh:

The best I have ever done is 3 sets of 10 with 5min between sets

This is also my most hated interval workout. :shock:


Im actually not exactly sure what level to ride them as. They arent 100% but I think they are one step back from that. Its meant to be a lactate tolerance session.

I didnt race tonight due to my knees. Let me tell you I am being very precautious with them any sign of pain (even when it really isnt hurting) I be very careful with them. I have had a lot of knee issues in my past, probably far more then most people in their 50s so I know how much trouble they can be.
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Re: Vander's Tour to Canberra

Postby foo on patrol » Fri Feb 17, 2012 9:01 pm

Then you know the level of intensity, that you will be riding at then! :twisted:

If you mess up all this good work, you've put in, then I will find you and beat you with a bloody big pump. :mrgreen:

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Re: Vander's Tour to Canberra

Postby vander » Sat Feb 18, 2012 1:07 pm

Long hard ride this morning and best of all no knee pain! Very good sign.

http://connect.garmin.com/activity/150332158
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Re: Vander's Tour to Canberra

Postby Porridgewog » Sat Feb 18, 2012 1:14 pm

Thats a nice route,did you go out with the turrumurra guys then?
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Re: Vander's Tour to Canberra

Postby vander » Sat Feb 18, 2012 1:32 pm

Porridgewog wrote:Thats a nice route,did you go out with the turrumurra guys then?


Na just me and my training partner. Have no idea when the turramurra guys ride plus for those rides I prefer to be not in a group, I think its better training. I really like the route we ride it a lot, still probably one of my favourite rides.
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Re: Vander's Tour to Canberra

Postby vander » Mon Feb 20, 2012 6:46 pm

So today I set out to do 4x20 session today but it just didnt go according to plan. Yesterday I felt like I was coming down with a bit of a sickness but today I woke up feeling pretty good. Anyway it was terrible first 20min I bailed out at 7min so the next one I didnt push as much watts and decided I would try and do a few 10min blocks. However that didnt work either. So I tried one more effort harder and that didnt work either. Anyway I have decided to have the rest of the week easy and then just do the big sessions friday and sat. That should give me 5 days pretty easy which will hopefully be enough for my body to feel better.

http://connect.garmin.com/activity/151083168

Graphs from today are pretty easy it shows that my HR was just growing for a steady wattage. Fair enough if it grows for maybe 3 mins but I think over 7min is not right.

Also my weight was pretty high this morning 77.5 not surprising as my eating has gone pretty bad. Now that I am behind im kicking my butt into gear on that front. Had a really good eating day today. Now to focus on my sleeping, stretching and recovering well.
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Re: Vander's Tour to Canberra

Postby rogan » Mon Feb 20, 2012 7:56 pm

Take it easy vander. You can't expect to constantly build miles, power and fitness steadily without some "off" weeks. It may even last 2 or 3 weeks. You need to listen to your body when that happens. I'm no expert, but if it was me, I'd take it easy, cut the intense intervals and TT sessions, and go back to base (not huge) miles for at least a week. Don't be surprised if you still feel average at the end of the week.

And don't worry about your weight. It shouldn't noticeably affect your actual performance day to day (unless you are surprisingly light, which usually means underhydrated). Weight will look after itself.
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Re: Vander's Tour to Canberra

Postby Addictr3 » Tue Feb 21, 2012 10:37 am

rogan wrote:Take it easy vander. You can't expect to constantly build miles, power and fitness steadily without some "off" weeks. It may even last 2 or 3 weeks. You need to listen to your body when that happens. I'm no expert, but if it was me, I'd take it easy, cut the intense intervals and TT sessions, and go back to base (not huge) miles for at least a week. Don't be surprised if you still feel average at the end of the week.

And don't worry about your weight. It shouldn't noticeably affect your actual performance day to day (unless you are surprisingly light, which usually means underhydrated). Weight will look after itself.


I agree to a certain extent, you see a lot of published rubbish in the fitness industry these days; things like. less is more; or rest rest rest; I guess I look at it the other way around; aslong as you respect your body as in, proper nutrtion and you are sleeping well; you should be able to train how much you want. I've been avg around 500km a week for around 5months now; no issues at all; just have to eat a lot of food, and rest when I am not on the bike. This is only around 80km a day on avg which involves my commute plus my ride before work etc.

Vander, mental games mate. Stay focus, and if you have the chance, lore of running is a good read :-)
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Re: Vander's Tour to Canberra

Postby vander » Wed Feb 22, 2012 9:34 pm

Got my bikefit today. Not much was looked at apart from my cleats and my knees but that is my main problem. I am probably on a frame that is a bit too small for me. They moved my cleats around a lot and added some wedges. My seat also went up by about 1cm. He said to see how that goes and I can put my seat back 10-15mm after that. If I move my seat back I will have to drop my saddle a little bit again right so its the same length saddle to pedal. We will see how this all works, my knees were dropping in quite a bit at the start and my knees and feet didnt line up very well. I forgot my TT bars cause I am an idiot so I will be going back in a couple of weeks probably to get fit to them.
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Re: Vander's Tour to Canberra

Postby Chuck » Fri Feb 24, 2012 10:53 am

Who did your fit? Cost?
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Re: Vander's Tour to Canberra

Postby twizzle » Fri Feb 24, 2012 11:28 am

vander wrote:I forgot my TT bars cause I am an idiot so I will be going back in a couple of weeks probably to get fit to them.


You can't run the same saddle position with clip-on's. My clip-on position is about 3.5cm further forwards than my road position, plus associated height changes.

I'm seriously thinking about getting a second saddle and having a 'road' seatpost and a 'tt' seatpost that I can swap between. Takes too damn long to adjust the positions accurately.
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