Vander's Tour to Canberra
- Porridgewog
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Re: Vander's Tour to Canberra
Postby Porridgewog » Mon Feb 06, 2012 8:56 pm
And soooooooo jealous of you being able to train without the grief of a job and family. Lucky git. Are you doing blaney to Bathurst too?
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Re: Vander's Tour to Canberra
Postby vander » Mon Feb 06, 2012 9:11 pm
@Porridgewog I raced B grade there a few weeks ago. It was fast but cause its so flat and no real corners it wasnt too bad. I think our average speed was about 41 but sitting in it felt easy on the front and trying to break away was impossible for me, that is the B grade race I got second in. It is a really fast sprint and a little longer then what you think, leave it till what you think is too late and you are probably jumping at the right time. I dont think I am going to do Blaney to Bathurst as it will be too expensive once you add in accomodation and moving you or your stuff around.
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Re: Vander's Tour to Canberra
Postby vander » Mon Feb 06, 2012 9:18 pm
31/3 - Orica Kermese
1/4 - Either Calga TT or Macarthur open crit (probably Calga TT)
21/4 - Hill Climb Champs + Bathurst Crits
I dont know whether to do Butch Menz Road Race on the 15th but its a long way away. Are there any others that you guys think I should do? Or any changes to this?
- Addictr3
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Re: Vander's Tour to Canberra
Postby Addictr3 » Mon Feb 06, 2012 9:40 pm
- Porridgewog
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Re: Vander's Tour to Canberra
Postby Porridgewog » Mon Feb 06, 2012 10:04 pm
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Re: Vander's Tour to Canberra
Postby vander » Tue Feb 07, 2012 10:49 am
Addict I will probably do bobbin or something this weekend, its a little hard to get out to on weekdays.
Damn Monday being weigh in day. It seems Tuesday is my light day. 76.4 this morning.
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Re: Vander's Tour to Canberra
Postby toppity » Tue Feb 07, 2012 11:37 am
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Re: Vander's Tour to Canberra
Postby Addictr3 » Tue Feb 07, 2012 11:50 am
Seems you have added me on Strava, haha awesome. Whats your facebook? Maybe add us on there and we can talk about Training ridesvander wrote:Porridge I will be driving my own car down there as it fits me and my mates bikes in it. If i could get a proper TT bike that is something I would be very interested in but that is a little way off.
Addict I will probably do bobbin or something this weekend, its a little hard to get out to on weekdays.
Damn Monday being weigh in day. It seems Tuesday is my light day. 76.4 this morning.
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Re: Vander's Tour to Canberra
Postby vander » Tue Feb 07, 2012 6:37 pm
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Re: Vander's Tour to Canberra
Postby toolonglegs » Tue Feb 07, 2012 7:22 pm
probably a fair bit less...but still good numbers considering you are not fresh, if you up that a bit and drop weight you will be winning a few sprints in the future .should be good to see what I hit in a race
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Re: Vander's Tour to Canberra
Postby Porridgewog » Tue Feb 07, 2012 7:30 pm
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Re: Vander's Tour to Canberra
Postby vander » Tue Feb 07, 2012 7:40 pm
I averaged 120BPM pretty much a recovery ride I would say. I just get too tempted by having the power meter. Also gotta get the buckle fixed on my shoe almost pulled my foot out of the shoe . Where do you reckon you would hit your max power as this was just a sprint up to speed then I eased off I never even hit over 100RPM, looking at my graph my power was just starting to go back up when I sat up, as I was in 2 minds as to whether I should be doing it. Do you think as I got up to 120-140RPM it would of went higher again?toolonglegs wrote:We have vastly different ideas of what a recovery ride is .probably a fair bit less...but still good numbers considering you are not fresh, if you up that a bit and drop weight you will be winning a few sprints in the future .should be good to see what I hit in a race
@Porridgewog: Depends on how you handle it. Every second day would easily be fine I would say. Do a week of 2 of every day and see how it goes. It shouldnt be max intervals though. Nothing wrong with doing some endurance intervals like my aerobic shuffle. If you want an interval to really smash you I would recommend 5min on (not your max 5min effort but close to it) 1 min rest, first week do 4 then next week 5 3rd week 6 then last week I usually go back to 4 and up the watts a bit. That is probably my favourite interval, it really hurts but I feel it works really well. With intervals I would never say wait till it get backs to a certain HR I would always do it with a time waiting for a certain HR is too unpredictable spinning easy for say 2-3min is a lot more accurate.
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Re: Vander's Tour to Canberra
Postby vander » Wed Feb 08, 2012 4:40 pm
Average power for the session a huge 276 (normalised) for a bit over 2 hours.
For the 80min, AP: 234 NP: 302 for 170BPM.
This was insane. Most time getting up to speed I would be doing 800-900W and in the last 5 I put in a bit more of an effort hitting over 1000 for most of them with the last one hitting 1180W. Best 30sec power was 600W and I think there would of been a bunch close to that. I did it around the tennis centre at SOP which is pretty good but when you have the corner in the middle it does make it hard and I got stuck behind cars for a couple of them (going slower then what I was). I did loose power for a big portion (after about 40 to about 75) some would say that is when you should stop the training but I think it is the ability to push through that which makes you strong mentally and physically. Until the last 5 (from about 40) I would be pushing real hard and not be able to get my HR to over 180, somehow found something for the last few.
http://connect.garmin.com/activity/148009610
- Toolish
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Re: Vander's Tour to Canberra
Postby Toolish » Thu Feb 09, 2012 9:18 am
Either way, nice work out, it is amazing how long 30 seconds can seem when going balls out!
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Re: Vander's Tour to Canberra
Postby vander » Thu Feb 09, 2012 9:31 am
Yea garmin kind of flattens it all out which is why it looks so much more impressive on training peaks. If you roll over it on garmin the numbers arent very high but even garmin shows a peak wattage of 1180.Toolish wrote:I have never used power, but there seems to be some big differences in th power produced during the on phase, or is that just he way the Garmin website shows it as it only seems to show one sample every 30 seconds or so.
Either way, nice work out, it is amazing how long 30 seconds can seem when going balls out!
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Re: Vander's Tour to Canberra
Postby vander » Fri Feb 10, 2012 11:39 am
I also tried something on the ride I didnt eat anything and drank only water and was happy to find at the end of it I still felt ok. I was starting to get hungry but I think I could of made 3 hours of pretty low-moderate intensity stuff on just a light breakfast.
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Re: Vander's Tour to Canberra
Postby Chuck » Fri Feb 10, 2012 12:12 pm
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Re: Vander's Tour to Canberra
Postby ft_critical » Fri Feb 10, 2012 1:31 pm
Hi Strava buddy, 1 below me on that segment. 8 higher and you will be with Philip.vander wrote:I went out there to do a climb I havent done in a while, I have a few times timed myself up the first climb on the way out (Akuna East) and did so again today. I got 8min 54 according to strava which I was quite happy with, on strava my average power was 346 (I wanted 350W) but when I looked on training peaks for the bit that I smashed it up there (I didnt know where it started and stopped on strava) I averaged 354W and that was for 9min 25sec so very happy with that, almost a 15W improvement on my effort up bobbin just last Saturday.
The problem with Strava is it makes you all competitive. Which means if you go much higher, we might have to go out and have another go at Akuna ourselves. Just kidding.
"is this a strava segment?"
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Re: Vander's Tour to Canberra
Postby vander » Fri Feb 10, 2012 8:11 pm
When I saw that I did think I so should of gone 1 second faster Give me a few weeks. If I had someones wheel to sit on it would of been a bit easier.ft_critical wrote:
Hi Strava buddy, 1 below me on that segment. 8 higher and you will be with Philip.
The problem with Strava is it makes you all competitive. Which means if you go much higher, we might have to go out and have another go at Akuna ourselves. Just kidding.
"is this a strava segment?"
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Re: Vander's Tour to Canberra
Postby vander » Sat Feb 11, 2012 1:49 pm
Towards the end of my ride with him me knee started to hurt but from there I still had a pretty long ride home. So I battled on through and it got worse and worse. When I got home I luckily had my physio friend over and he took a look at it and thinks it wont be too bad I just need to maybe cut back the really long rides (6 hours back to around 4-4.5) for a few weeks and build up again a little slower, he thinks that my technique started to struggle towards then end and so I started to develop a bit of PFPS (patella femoral pain syndrome). I was just thinking I start a thread and I get injured straight away that would be right. Anyway that bit was good news and now after a bit of ice and pain killers it feels much better ill take it for an easy spin tomorrow and see how it goes, I wanted to race out at north sydney but think I will give that a miss now. Anyway does anyone know a good physio that does bike fitting? My mate also recommended doing this to just make sure its all good, any advice would help.
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Re: Vander's Tour to Canberra
Postby wardie » Sat Feb 11, 2012 2:06 pm
http://www.parksidesportsphysio.com.au/ ... fault.aspx
Or why don't you book in to see Steve Hogg at http://www.stevehoggbikefitting.com/
Everyone seems to rave about his services.
- foo on patrol
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Re: Vander's Tour to Canberra
Postby foo on patrol » Sat Feb 11, 2012 3:39 pm
Looking a what you're doing, I think that you are over cooking it a bit for your level of fitness.
Foo
Goal 6000km
- ft_critical
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Re: Vander's Tour to Canberra
Postby ft_critical » Sat Feb 11, 2012 3:58 pm
I know you are a poor uni student, but you don’t want your cycling career to end he same as your AFL one. So get a fit now. The problem is, he will make you ride 2mths at tempo (max) after the fit.
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Vander's Tour to Canberra
Postby donncha » Sat Feb 11, 2012 4:20 pm
Heard good things about Parkside too.
- toolonglegs
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Vander's Tour to Canberra
Postby toolonglegs » Sat Feb 11, 2012 4:50 pm
Another vote for Steve Hogg... Expensive but the best.
Patella can be helped a lot by taping... But best to lay off the km's a bit first.
Depressing all the same.
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