The training thread: How was yours? (today/yesterday/etc)
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Re: The training thread: How was yours? (today/yesterday/etc
Postby toolonglegs » Fri Jun 08, 2012 4:08 pm
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Re: The training thread: How was yours? (today/yesterday/etc
Postby foo on patrol » Fri Jun 08, 2012 4:19 pm
I don't care what some will say about maintaining a stable position, with your shoulders and the bars but as far as I'm concerned PawPaw the more upper body strength you have the better you can put down the power, through your legs. When I was riding well, one of the things I did at the gym with weights was too...
get over into the arched position, like you were trying to sprint on the bike and pull weights back up into you. Also, do some rowing workouts with weights as in sitting and pulling weights back into your body.
Foo
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Re: The training thread: How was yours? (today/yesterday/etc
Postby PawPaw » Fri Jun 08, 2012 11:10 pm
Anyway, I agree upper body and trunk strength are important, as is getting the right gear, and not letting your legs hesitate at the bottom of the stroke.
I do pull ups on a soccer net bar, and supine pull ups under a fence railing. These are my upper limb pull exercises. Push ups and Hindu push ups are my upper limb push exercises.
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Re: The training thread: How was yours? (today/yesterday/etc
Postby toolonglegs » Sat Jun 09, 2012 12:08 am
On the hoods it is a a bit in front of the bars.
On the drops it is 2 inches in front of the bars.
Standing on the hoods / drops my eyes are about level with the axle.
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Re: The training thread: How was yours? (today/yesterday/etc
Postby toolonglegs » Wed Jun 13, 2012 5:16 am
Actually more worried that my son has come down with gastro today... wildfire .
Fingers crossed...72 hours to prologue time...think healthy thoughts!.
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Re: The training thread: How was yours? (today/yesterday/etc
Postby PawPaw » Wed Jun 13, 2012 8:55 am
hmmmm....I'm surprised it's so far in front when on the drops. have you ever felt you could reach forwards further with a longer stem, and open your chest a bit more?toolonglegs wrote:Pawpaw... on the tops / seated the front axle is behind the bar.
On the hoods it is a a bit in front of the bars.
On the drops it is 2 inches in front of the bars.
Standing on the hoods / drops my eyes are about level with the axle.
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The training thread: How was yours? (today/yesterday/etc)
Postby toolonglegs » Wed Jun 13, 2012 3:37 pm
Off to the pharmacy as soon as it opens... Hopefully not coming down with conjunctivitis in my left eye... Probably from all the crap I got sprayed in sundays mucky race .
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The training thread: How was yours? (today/yesterday/etc)
Postby toolonglegs » Thu Jun 14, 2012 7:04 am
Back to non structured till 23rd July ( not by choice ... Others will be setting my pace ) ... But come start of August I will have two months exactly till my national tt champs... Should be enough I hope!!!
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The training thread: How was yours? (today/yesterday/etc)
Postby mikesbytes » Thu Jun 14, 2012 7:48 am
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Re: The training thread: How was yours? (today/yesterday/etc
Postby PawPaw » Thu Jun 14, 2012 1:40 pm
No1. tip in my view -
Specificity is key for TTs in the 8 weeks pre event.
If possible, do the exact course 2 x a week with power meter at race pace. Many recreational athletes do not take course familiarity (corners hills winds) seriously enough. If course further away, try to at least get one run per fortnight.
Doing shorter intervals at higher speeds and longer intervals at lower speeds has not been shown to improve TT performance as efficiently as doing TT course length.
Practise your TT aero position and get your hip flexors and diaphragmatic breathing used to it.
Keep your legs and spine stretched.
Practise scientific pre- and event hydration.
If I understand you right, you have around 4 mths to go.
In the following two months, you could still see VO2max and FTP gains by swimming freestyle for 2x20+ minute intervals once a week.
But for the final 4 weeks, you want to do primarily TT course length training, and a little resistance work to stimulate anabolic metabolism and maintain lean tissue mass (one session a week, minimum of 2 x 8 reps).
- Have recovery days from cardio the day after.
- Taper sprints and strength training to zero by 7 days prior.
- If trying to cut weight, do it until 10 days before, then get back to taking adequate Calories.
- Carb load for 3-5 days prior, and particularly lunch and dinner the day before.
- Early nights for at least 3 nights before.
- Caffeine intake on the day.
- Get onto a low fat diet now. It does make a difference to how much oxygen you get to your muscles.
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Re: The training thread: How was yours? (today/yesterday/etc
Postby Abby » Thu Jun 14, 2012 1:58 pm
My main race goal for the year was the Avanti Classic (10 says away on the 24th June), an 80km open handicap. After an excellent month of training in May, I was feeling fantastic and building nicely.
Last week of May was a scheduled work trip to Canberra for the week, so no training - that was OK, as I built up my mileage and the forced rest was probably a good thing... But of course, I caught a bad cold in the freezing weather, and then missed the entire next week as well!! So hopped back on the bike on Tuesday, having missed 15 days straight of training in the month of my A race...
So have ridden every day since then (my usual 2 x 1hr, 23km each-way cycle commute). Legs were a bit stiff the first day, but have been feeling beautiful since then. I've kept the pace easy so far as I get back into it of course, but still am pleasantly surprised at how well the legs are handling the 'return'.
Will make tomorrow's commutes 'hard intervals' to see how they cope...
Main thing is my initial 'panic' at how much form I've probably lost leading into the race has reduced drastically...
Cheers,
Abby
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The training thread: How was yours? (today/yesterday/etc)
Postby toolonglegs » Thu Jun 14, 2012 4:07 pm
PawPaw, yes I will only be concentrating on TT's ... Riding the course twice a week at race pace will be a bit much I think... Maybe twice a week at FTP. It is 35kms away so too far to ride a tt bike there and back plus a lap. But I will get to know the course well on my road bike.
I have a 10 km tt lined up on the 26th August and then a 19km on the 2nd ( regional champs) which I will be aiming to do well at. After that a final 3 week build all going well.
Not sure if I will have a power meter or not.
I may wait till after the race on the 2nd to fully commit to a disc rear and tt frame, after all if I am not any good at them I will save my pennies.
Diet should be good ( if I can be careful dying the TDF!)... At 93kgs now, aim is for 85... That is getting pretty light for me at 194cm. Should be there by the start of September.
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The training thread: How was yours? (today/yesterday/etc)
Postby mikesbytes » Thu Jun 14, 2012 5:36 pm
If your got the time,then you could ride it over to that course, ride it and return.
In-between the longer rides do so shorter higher intensity rides on it, so to get use to sustained power delivery.
What you need is already in you, it's a matter of getting it out
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Re: The training thread: How was yours? (today/yesterday/etc
Postby toolonglegs » Thu Jun 14, 2012 5:44 pm
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Re: The training thread: How was yours? (today/yesterday/etc
Postby PawPaw » Thu Jun 14, 2012 11:38 pm
TLL, just to clarify, if your TT is one lap of a flattish 25km course, then i presume that's ~40 minutes at race pace. I don't think doing that twice a week is excessive, especially considering the volumes you've posted over the last few months. IMHO, it's time to taper off volume and move to low volume at race pace. You want adaptive "stress", not the distress of high volumes of moderate to high intensities.toolonglegs wrote:Mike, course will be 25 km flattish but is yet to formalized.
PawPaw, yes I will only be concentrating on TT's ... Riding the course twice a week at race pace will be a bit much I think... Maybe twice a week at FTP.
You want fewer harder efforts punctuated by quality rest.
If the TT was 1 hour long, then race pace would be FTP pace.
Nevetheless, appreciate you have other events beforehand of some importance.
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The training thread: How was yours? (today/yesterday/etc)
Postby toolonglegs » Fri Jun 15, 2012 1:54 am
For me a 25 km TT at race pace would be a really hard session... From doing HOP sessions in the past I know one a week is already pretty hard.
On the volume... That has dropped from 450 per week to 350 these days... With in that is 100km racing / 70km hard group ride / lots of shorter "strava" runs usually around the 3-8 min mark vo2 and one longer climb 30-50min long ... Not much JRA at the moment... But for sure there will be a lot of JRA around in July but I get payed for that... Get home 24th July, hard work starts then...although 2 weeks holiday somewhere, need to convince my lovely wife that I need my bike there as well .
Here's my strava... http://app.strava.com/athletes/159853
There will be serious pain this weekend... Just hopefully no blood on the road!.
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Re: The training thread: How was yours? (today/yesterday/etc
Postby vbplease » Fri Jun 15, 2012 3:38 pm
Does anyone find sleeping with compression pants helpful? Or ice bath straight after excercise? Taking in lots of fluids? any other tips?
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Re: The training thread: How was yours? (today/yesterday/etc
Postby Abby » Fri Jun 15, 2012 3:53 pm
Cheers,
Abby
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Re: The training thread: How was yours? (today/yesterday/etc
Postby vbplease » Fri Jun 15, 2012 4:03 pm
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Re: The training thread: How was yours? (today/yesterday/etc
Postby mikesbytes » Fri Jun 15, 2012 5:31 pm
So the TT will take you 35 minutes. If you want to simulate the 35 minutes, perhaps you could do it on some local roadstoolonglegs wrote:Course is used fairly often from what I can tell... But changes slightly quite often as well... But I think ( hope ) it is flat/slight rolling. The guy who wins the senior category who I race against often did it at 45 average last year... And he is the French tt champion. For me to be competitive I need to hit around 42-43 average for the older age group .
For me a 25 km TT at race pace would be a really hard session... From doing HOP sessions in the past I know one a week is already pretty hard.
On the volume... That has dropped from 450 per week to 350 these days... With in that is 100km racing / 70km hard group ride / lots of shorter "strava" runs usually around the 3-8 min mark vo2 and one longer climb 30-50min long ... Not much JRA at the moment... But for sure there will be a lot of JRA around in July but I get payed for that... Get home 24th July, hard work starts then...although 2 weeks holiday somewhere, need to convince my lovely wife that I need my bike there as well .
Here's my strava... http://app.strava.com/athletes/159853
There will be serious pain this weekend... Just hopefully no blood on the road!.
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Re: The training thread: How was yours? (today/yesterday/etc
Postby toolonglegs » Thu Jun 21, 2012 11:06 pm
Also have eaten like a depressed cow for 3 days... need to reign that in !!!.
So 10kgs still to lose and 10% more to find in 2.5 months .
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Re: The training thread: How was yours? (today/yesterday/etc
Postby Abby » Fri Jun 22, 2012 9:43 am
Weighed in this morning at 76.5kg. SO that's about 13kg down since the start of the year, and leanest I've been in about 15 years, so confidence is pretty high...
Cheers,
Abby
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Re: The training thread: How was yours? (today/yesterday/etc
Postby PawPaw » Fri Jun 22, 2012 4:54 pm
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Re: The training thread: How was yours? (today/yesterday/etc
Postby osrg » Fri Jun 22, 2012 7:14 pm
5 reps in total today:
7.45
7.36
6.55
8.21 (recovery)
7.43
Last week was 3 reps in total:
7.00
7.49
7.24
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Re: The training thread: How was yours? (today/yesterday/etc
Postby ni78ck » Sat Jun 23, 2012 1:36 pm
hoping to do something flatter and longer tomorrow.
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