Vander's Tour to Canberra
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Re: Vander's Tour to Canberra
Postby Chookman » Sun Mar 04, 2012 7:08 pm
You need some rest - put your feet up for a few days, eat some crappy food and tell yourself it's not the end of the world! It sucks feeling run down; however it'll suck even more if you keep pushing to the point where you just don't want to get on the bike anymore.
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Re: Vander's Tour to Canberra
Postby vander » Sun Mar 04, 2012 8:16 pm
TLL I felt good this morning , Didnt feel too bad racing just a little flat I was just slow. Less then 4 hours cycling last week, smallest week since starting cycling I think, although there was too much intensity. More easy time for me.
Thanks for all the nice words guys, really helps at the moment. I hate it when things dont go to plan
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Re: Vander's Tour to Canberra
Postby vander » Wed Mar 07, 2012 8:43 am
Good news is my hematocrit was 49% which I looked is almost at the limit. Haemoglobin was 167g/L which is also good, I think.
Now I think ill keep taking it easy for the rest of the week and try and ride my normal long rides on the weekend.
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Re: Vander's Tour to Canberra
Postby Porridgewog » Wed Mar 07, 2012 9:03 pm
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Re: Vander's Tour to Canberra
Postby Strange Rover » Wed Mar 07, 2012 10:06 pm
I wouldn't be doing your "normal" long rides on the weekend. I think with a few days rest in your system your legs will feel reasonably fresh and it will be easy for you to push reasonably hard...problem is your body probably still won't handle the load and you will go backwards again. If everything is back to normal, a few days rest, and you should be tearing the cranks off...but I don't think this will be the case...a few days rest, and you will feel better, and you will try to rip the cranks off and you will go backwards fatigue wise.vander wrote:Test results all good Not really sure what to do now as I still dont feel great still feel a little flat though better then before.
Good news is my hematocrit was 49% which I looked is almost at the limit. Haemoglobin was 167g/L which is also good, I think.
Now I think ill keep taking it easy for the rest of the week and try and ride my normal long rides on the weekend.
If I was you I would ride everyday and keep it below 200watts. Pedal all the time at less than 200. Uphill, downhill, flat whatever...always pedal. If you get to an incline, keep it at 200, keep changing down gears till you get in first gear and then ride the hill as slowely as possible...then pedal at 200 down the other side and then keep going.
200 watts may be too fast...170-180 may be closer...it's the pace that takes absolutely no concentration to maintain.
So ride say 60 to 90 minutes tomorrow, then the same again the next day, and then again, and then again. If everything progresses well you should feel better every day. With how much riding you have been doing you should easily handle 2 hours everyday 170-200 watts and feel good.
Do this for a while, I would imagine 2-3 weeks, and if everything is feeling good, drop some of the hours and bring back some intensity and keep building.
Don't know how long you have till your race, but I think it is a bit risky to take time off the bike to get some top end freshness only to overcook it again...I think this is what will most likely happen if you take time off and try to go back to your regular rides.
Now, I'm definitely not really qualified to give specific training advice...been riding for a few years and had lots and lots of trouble with overreaching and feeling like crap...and believing there was something wrong with me...I'm only now getting my head around what I have been doing wrong. I have a power meter also.
Sam
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Re: Vander's Tour to Canberra
Postby Strange Rover » Wed Mar 07, 2012 10:14 pm
http://www.cyclingtipsblog.com/2011/08/ ... sity-trap/
Also make sure you read the comments...especially by Wade...as he describes a bit of extra detail about what he actually did.
Sam
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Re: Vander's Tour to Canberra
Postby rogan » Wed Mar 07, 2012 10:34 pm
Nice work mate! You'll be fine in B Grade I reckon. Been away coz I don't need racing for 3Peaks, but will try and get back for the couple of races that are left.Porridgewog wrote:Think yourself lucky...i went to docs for a check up as had a dizzy turn at the weekend and all was good,she then said as your 45 best get a full check...then announced she was going to check my prostrate ...anyway raced at eastern creek same night whilst standing on the pedals most of the race and found out my new Fuji flys....hit 61 on the sprint and took the win fairly convincingly i think........megga chuffed...."B" soon me thinks.
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Re: Vander's Tour to Canberra
Postby Porridgewog » Wed Mar 07, 2012 10:45 pm
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Re: Vander's Tour to Canberra
Postby vander » Wed Mar 07, 2012 11:42 pm
Porridgewog you will be fine in B grade with a 61km/h sprint! Congrats on the win. As for the prostate exams I can wait a few years for them When I raced B grade out there last lap wasnt too hard average was a bit short of 44km/h but on that course being so flat sitting in is not much trouble.
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Re: Vander's Tour to Canberra
Postby vander » Fri Mar 09, 2012 1:39 pm
Avg Power 119 (NP 127)
Avg Hr 130
Looking at a few other recovery rides it is usually more like
Avg Power 145 (NP 180)
Avg HR 120
Looking back I have not done enough real recovery a lot of my recovery sessions are around 180 avg power and over 200 normalised with avg hr 130-140 range which is not enough real recovery. Anyway but todays ride felt pretty average still hopefully after a few of these type rides I will be back feeling good. I know what to do now keep doing these rides till my HR comes down a bit more like 110 range.
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Re: Vander's Tour to Canberra
Postby vander » Thu Mar 15, 2012 12:24 pm
Most recent ride was a bit less then 2 hours
Avg HR 124
Avg Power 137 (NP 143)
I think -9% Decoupling.
As you can see getting a lot closer to normal. So this weekend I am going to try and longer ride (around 4 hours) and still take it easy on it. Next week I hope to resume some FTP type efforts but not at 100% I am thinking 20min efforts at around 80-85% of my old FTP (around 250W). Then hopefully after that week I can resume more normal training. I am still taking it one day at a time seeing how my body responds to every session first.
On another note the other day as I cant train hard I decided to do some leg weights and 2 days later my legs are still extremely sore, DOMS is a killer when you havent done weights in a long time.
Hoping I can still make B grade for Canberra.
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Re: Vander's Tour to Canberra
Postby ft_critical » Thu Mar 15, 2012 1:39 pm
Good to see you are making progress.vander wrote:Hoping I can still make B grade for Canberra.
Not time to go for C grade with a mind to finish and learn from the experience? Then do better next year?
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Re: Vander's Tour to Canberra
Postby vander » Thu Mar 15, 2012 1:46 pm
Shoot for the stars and you might reach the moon. Still hoping to make B grade just to be able to help my training partner who should definitely be B grade quality. However I am still pretty sure my grading is out of my hands. I am thinking when I get back to it I will start just racing A grade as I should be able to sit in to try and get me to be able to handle the extra bit of pace.ft_critical wrote:Good to see you are making progress.vander wrote:Hoping I can still make B grade for Canberra.
Not time to go for C grade with a mind to finish and learn from the experience? Then do better next year?
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Re: Vander's Tour to Canberra
Postby ft_critical » Thu Mar 15, 2012 2:05 pm
A collateral achievement being that we will be finally able to put this thread to restvander wrote: I am thinking when I get back to it I will start just racing A grade as I should be able to sit in to try and get me to be able to handle the extra bit of pace.
http://www.bicycles.net.au/forums/viewt ... 26#p525826
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Re: Vander's Tour to Canberra
Postby Porridgewog » Thu Mar 15, 2012 4:47 pm
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Re: Vander's Tour to Canberra
Postby vander » Thu Mar 15, 2012 4:57 pm
Not properly as I wont be competitive in A right away. I think it will take me atleast a month to get to the stage where I am not dieing just to hold on. Although I do have until August (when I bought my bike) or October (when I started racing) for the full year, I would hope by then I would be extremely competitive in A grade.ft_critical wrote:A collateral achievement being that we will be finally able to put this thread to restvander wrote: I am thinking when I get back to it I will start just racing A grade as I should be able to sit in to try and get me to be able to handle the extra bit of pace.
http://www.bicycles.net.au/forums/viewt ... 26#p525826
Porridgewog how long was that D to B over? I wouldnt expect that point score to be running for more then 10 or so weeks. That is awesome.
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Re: Vander's Tour to Canberra
Postby vander » Thu Mar 15, 2012 5:57 pm
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Re: Vander's Tour to Canberra
Postby Porridgewog » Thu Mar 15, 2012 9:32 pm
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Re: Vander's Tour to Canberra
Postby Porridgewog » Thu Mar 15, 2012 9:34 pm
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Re: Vander's Tour to Canberra
Postby vander » Thu Mar 15, 2012 9:42 pm
I have won everything up to A grade on the track on a 86" gearing. Saying that I have been on it cause I thought it was a 92. I would recommend anything a bit over 90 to start with. I have talked to a lot of people about it and they say you need a 48,49,50 for the front and a 14 and 15 for the back and you will be covered for everything. I have been on 48 -15 (thinking it was 48-14) and it was fine for Lidcombe in the wind (though I think I would go better up a gear) but its not enough for Dunc or really any other track. I do think training on a small gear can be good as it makes you spin.Porridgewog wrote:One thing meant to ask...what gearing for a track bike would you suggest i would start at.....remember i have legs like Hoy lol
Nice work. I am a believer in racing a bit higher as it will make you stronger. That is at your home club. Its always nice to go to another club and sit in a lower grade after doing a few races in a higher grade, actually getting to the sprint not totally smashed really helps your sprinting speed.
So excited for my long ride tomorrow now to have my tablets and go to bed
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Re: Vander's Tour to Canberra
Postby vander » Fri Mar 16, 2012 3:12 pm
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Re: Vander's Tour to Canberra
Postby vander » Sat Mar 17, 2012 11:46 am
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Re: Vander's Tour to Canberra
Postby foo on patrol » Sat Mar 17, 2012 3:21 pm
Foo
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Re: Vander's Tour to Canberra
Postby vander » Sat Mar 17, 2012 4:15 pm
Yea had a few in the last 2 years. I have a high FVC (big lungs) but only average FEV1 (the amount that I can breathe out over 1sec) lower FEV1 probably residual of Asthma as a kid. These were pretty stable over a few tests last year.foo on patrol wrote:Have you had a lung capacity test?
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Re: Vander's Tour to Canberra
Postby foo on patrol » Sat Mar 17, 2012 5:36 pm
He thought I had chronic Asthma and put me on Ventolin but that made no difference after a month and he switched me to Spiriva and after a
month, my capacity had risen to 75% and after six weeks to 95%.
I was and still am not a smoker but had always been a shallow breather and am now wondering if, my lung capacity was impaired whilst racing.
Foo
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