Is there a formal event ? I was just using it as slang to describe to the route. That job has fallen through anyway, so unless something else crops up, I won't be up that way until the IM next year, if I decide to enter.It was cancelled from June ; we were told it was a right off for this year at least.
Would love to hear back from you asap. Thanks.
The training thread: How was yours? (today/yesterday/etc)
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Re: The training thread: How was yours? (today/yesterday/etc
Postby Ken Ho » Sat Jul 14, 2012 6:27 pm
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Re: The training thread: How was yours? (today/yesterday/etc
Postby stinhambo » Sun Jul 15, 2012 5:19 pm
http://www.qld.cycling.org.au/?Page=37899
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Re: The training thread: How was yours? (today/yesterday/etc
Postby trailgumby » Sun Jul 15, 2012 7:36 pm
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Re: The training thread: How was yours? (today/yesterday/etc
Postby stinhambo » Sun Jul 15, 2012 10:16 pm
I decided to stand and attack the parts I struggled with last time rather than sit and spin. I'm sure it's the 1 kilo I lost since last week that's helped
Oh and I also neary clip stacked in front of a car which was a bit hairy...
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Re: The training thread: How was yours? (today/yesterday/etc
Postby Peacewise » Mon Jul 16, 2012 4:03 pm
Got squash practice instead. Hope this tiniest little niggle in the right knee is cool.
Hey, those Garm Edge800's are a pretty cool device, Will it facilitate my training being better? - time will tell.
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Re: The training thread: How was yours? (today/yesterday/etc
Postby ozstriker » Tue Jul 17, 2012 7:33 pm
I thought i would go out the sarve for a light spin after a brutal interval sesh on sunday, for anyone that has done spinervals 9.0 will know what im talking about.
I got up the road and just had to put the hammer down, so anyway 30k's later i look down holy crap 30k average i am flying (well for me anyway) but the dream wasnt to be a couple of killer hills on the trip home killed my average down to 28.
Total 45k's
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Re: The training thread: How was yours? (today/yesterday/etc
Postby PawPaw » Wed Jul 18, 2012 4:51 pm
http://www.bom.gov.au/products/IDR663.loop.shtml
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Re: The training thread: How was yours? (today/yesterday/etc
Postby steve-waters » Thu Jul 19, 2012 12:18 pm
There was mention of bent over rows but I (and if it was said forgive me) think one of the most important exercise is the dead-lift for stand-up pedalling - the ability to use your hips and truck to give you a solid pedalling platform is very important.
Watching some of the guys on beach road when they stand to pedal there is a massive amount of hip movement when they push the pedals down. The hips (or one hip) goes up too far up as they are pushing down on the pedals meaning they are losing efficiency and power - as they don't have the platform to resist the power going to the pedals it pushes them up.
If you want to learn and do some good exercises for stand up pedalling and sprinting check out James Wilson of MTB strength systems - yes I know MTB is not the same thing but he advocates and has design programs of exercise around creating stand up power, range of motion and body tension. If you are a gym goer his programs are probably some of the best to follow being either a roadie and MTB rider.
A good read for off bike training tips especially the stuff to cover range of motion.
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Re: The training thread: How was yours? (today/yesterday/etc
Postby vander » Thu Jul 19, 2012 1:35 pm
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Re: The training thread: How was yours? (today/yesterday/etc
Postby steve-waters » Thu Jul 19, 2012 2:13 pm
The full one legged pistol squat is my ultimate aim.
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Re: The training thread: How was yours? (today/yesterday/etc
Postby ni78ck » Thu Jul 19, 2012 4:15 pm
Cervelo S5 VWD - dura ace Di2
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Re: The training thread: How was yours? (today/yesterday/etc
Postby Peacewise » Sun Jul 22, 2012 2:01 am
Start at Norwood, Pt Adelaide, Glenelg, Marion, Holden Hill, Norwood + a few crit like laps to get up over the 100 km mark.
Yep that's the purple pinarello's first century ride.
Great day for riding here in SA.
Home made Lasgna for tea, according to the Edge800 (+Hr monitor) I burnt 2600 calories riding today.
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Re: The training thread: How was yours? (today/yesterday/etc
Postby nickobec » Sun Jul 22, 2012 8:55 pm
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Re: The training thread: How was yours? (today/yesterday/etc
Postby PawPaw » Sun Jul 22, 2012 9:26 pm
The Calorie estimate of the 800 is a lot better than the 500. However, 2600 for a flat 100km seems on the high side.Peacewise wrote:Home made Lasgna for tea, according to the Edge800 (+Hr monitor) I burnt 2600 calories riding today.
What was your average speed, and did you do much drafting? Be interested in your bodywt too if you are prepared to share.
Below is an energy expenditure estimate chart I use, based on analytic cycling's formula.
It excludes BMR, which is roughly an extra 2 Calories per km at 30kph.
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Re: The training thread: How was yours? (today/yesterday/etc
Postby toolonglegs » Mon Jul 23, 2012 3:04 am
Time to get serious again!.
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Re: The training thread: How was yours? (today/yesterday/etc
Postby steve-waters » Mon Jul 23, 2012 8:45 am
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Re: The training thread: How was yours? (today/yesterday/etc
Postby Peacewise » Mon Jul 23, 2012 8:25 pm
My mass is 113 kg.
Our moving average was 23.8 kph.
I barely drafted at all, about a k or two.
I wore the HR monitor for 6.00 hours so the calorie count doesn't just cover the ride but includes the high intensity activity of drinking coffee.
Looks to me like that graph of yours and the garmin are in approximate agreement.
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Re: The training thread: How was yours? (today/yesterday/etc
Postby PawPaw » Mon Jul 23, 2012 9:13 pm
Peacewise wrote:Looks to me like that graph of yours and the garmin are in approximate agreement.
Nah, the graph says a guy your weight averaging 25-ish (on a flattish course), burns an average of 15 Cals / km -> 15Cals * 100km = 1500 Calories....(in addition to BMR).
You might nudge it up a few Calories/km if stop and starting, and primarily headwinds.
Hills don't push Cals/km up as much as you'd think either because downhill freewheeling offsets climbing somewhat; and over a 100km ride, climbing would be a small % of total km's.
If you are unfit, you may have had a higher than average health HR, which could skew the Calorie expenditure estimate upwards.
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Re: The training thread: How was yours? (today/yesterday/etc
Postby twizzle » Tue Jul 24, 2012 4:33 pm
So today I merged all of the power meter data into a single repository so I could look at my complete almost-three-years of data.
I was at my best in the Summer 2010-2011 season. Which co-incided when my 'race' powertap was playing up and I was training to a CP of 430W instead of the actual CP of 380W (at the time). My CTL ended up in the high 90's, and I had some damned good efforts at that time.
My CP is now down around 350W. I'm thinking I will be hitting the hills pretty hard in the next couple of months to try and get some fitness back. Oh, the shame...
...real cyclists don't have squeaky chains...
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Re: The training thread: How was yours? (today/yesterday/etc
Postby stinhambo » Wed Jul 25, 2012 12:09 am
This will be in the front of my mind when I think about eating more than I normally do after a long ride.PawPaw wrote:Peacewise wrote:Looks to me like that graph of yours and the garmin are in approximate agreement.
Nah, the graph says a guy your weight averaging 25-ish (on a flattish course), burns an average of 15 Cals / km -> 15Cals * 100km = 1500 Calories....(in addition to BMR).
You might nudge it up a few Calories/km if stop and starting, and primarily headwinds.
Hills don't push Cals/km up as much as you'd think either because downhill freewheeling offsets climbing somewhat; and over a 100km ride, climbing would be a small % of total km's.
If you are unfit, you may have had a higher than average health HR, which could skew the Calorie expenditure estimate upwards.
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Re: The training thread: How was yours? (today/yesterday/etc
Postby twizzle » Thu Jul 26, 2012 12:25 pm
Based on the efforts, my FTP is ~335W, down from ~ 360W back in January and from ~ 380W back in Jan 2011. The legs feel O.K., but the cardio can't drive them much harder. I also did a flat-out 2 minute effort at the end, and it was a good 20% down on what I was able to do back in November.
Easier breakfast ride tomorrow, Saturday will be stuck in a car doing a day trip to Sydney... more hills on Sunday. I might give Corin a shot - I'll just be really frikken careful on the descent given the likelyhood of frost & snow.
...real cyclists don't have squeaky chains...
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Re: The training thread: How was yours? (today/yesterday/etc
Postby PawPaw » Thu Jul 26, 2012 3:46 pm
380 to 335 is a big drop. I have the former ftp at 44kph and the latter at 42kph. If you can hold 42kph for an hour, that's serious stuff.twizzle wrote:Based on the efforts, my FTP is ~335W, down from ~ 360W back in January and from ~ 380W back in Jan 2011. The legs feel O.K., but the cardio can't drive them much harder. I also did a flat-out 2 minute effort at the end, and it was a good 20% down on what I was able to do back in November.
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Re: The training thread: How was yours? (today/yesterday/etc
Postby toolonglegs » Thu Jul 26, 2012 4:10 pm
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Re: The training thread: How was yours? (today/yesterday/etc
Postby twizzle » Thu Jul 26, 2012 5:23 pm
Ah, but I'm also 6'3" and very broad. Back in Jan 2011, I could hold a 39kph average for 30 minutes in crits (on the front), and 42kph for about 10 minutes.PawPaw wrote:380 to 335 is a big drop. I have the former ftp at 44kph and the latter at 42kph. If you can hold 42kph for an hour, that's serious stuff.twizzle wrote:Based on the efforts, my FTP is ~335W, down from ~ 360W back in January and from ~ 380W back in Jan 2011. The legs feel O.K., but the cardio can't drive them much harder. I also did a flat-out 2 minute effort at the end, and it was a good 20% down on what I was able to do back in November.
And 'Yes', a bloody big drop, but my ability to get out and do solid training has not been good in the last 18 months. At least I know I can improve!
...real cyclists don't have squeaky chains...
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Re: The training thread: How was yours? (today/yesterday/etc
Postby toolonglegs » Fri Jul 27, 2012 5:52 am
Been given a truck load of SIS products, seemed like a good night to try out the recovery powder ( followed by a Laksa ) ... and looks like storms for Saturday's race .
Also been given the link to the regional TT champs course http://www.openrunner.com/index.php?id=1781888 ... when you see a town with the word "Mur" in it you know you are in trouble... looks like a hard TT course, I need to finish in the top 6 to qualify for Nats... eek.
Been corrected by my wife... as it is "Mure" which means Blackberries instead of "Mur" which means wall .
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