The training thread: How was yours? (today/yesterday/etc)
- PawPaw
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Re: The training thread: How was yours? (today/yesterday/etc
Postby PawPaw » Sat Sep 08, 2012 1:26 pm
http://www.mapmyride.com/routes/view/133792883
- toolonglegs
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Re: The training thread: How was yours? (today/yesterday/etc
Postby toolonglegs » Sat Sep 08, 2012 6:18 pm
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Re: The training thread: How was yours? (today/yesterday/etc
Postby PawPaw » Sat Sep 08, 2012 7:27 pm
Everyone else had 500s today.toolonglegs wrote:What not on strava yet PawPaw .
I don't want to waste my smart phone battery, and got sick of getting flat batteries on longer rides with a Garmin 800.
Will wait and see if Garmin get the 500 successor better.
Towards the top of Binna Burra, we paced this person for a bit....
we actually had trouble passing her on one of the steeper ascents. (she was running)
Tri coach extraordinaire Col Stewart was at the top with breakfast waiting for her, so one of our guys got a few free tips.
Kiyomi's running pace was flabbergasting when we passed her.
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Re: The training thread: How was yours? (today/yesterday/etc
Postby toolonglegs » Sat Sep 08, 2012 8:11 pm
After a great ride Tuesday I haven't ridden since ... was hoping to squeeze one in yesterday but was too tired from all the driving. Have to get out today for a refreshener before tomorrow!.
Last year the 100 km's took me 03:42:05 with 1750m hard climbing. One year later I am hoping to take about 30 minutes off that ( depending of the bunch I end up in )... not so fat and unfit now.
Long way to go though .
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Re: The training thread: How was yours? (today/yesterday/etc
Postby ozstriker » Sat Sep 08, 2012 8:17 pm
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Re: The training thread: How was yours? (today/yesterday/etc
Postby adrian_d » Sun Sep 09, 2012 11:26 am
I am out of action for at least a week, there is a bit of swelling and its very tender
We still went for a ride lol. I got 17km done with a busted and very sore knee.
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Re: The training thread: How was yours? (today/yesterday/etc
Postby Lazyweek » Mon Sep 10, 2012 6:46 pm
Back squats- 4 X 3 85 kg, 1 90 kg, 2 X 1 95 kg, 1 100 kg
Push press- 5 X 5 at 42.5 kg
Pullups- 3 X 5, 2 X 3 with slightly wider grip.
Last night, three all out sprints. Felt slight sick after the last effort though.
- open roader
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Re: The training thread: How was yours? (today/yesterday/etc
Postby open roader » Sat Sep 15, 2012 9:26 pm
100.4km covered
Ave 28.95km/hr
Ave HR 177 BPM
Ave cadence 93 RPM
Makes me appreciate how fast I recover from my usual 30/40/50km rides (AT) 30km/hr.............
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Re: The training thread: How was yours? (today/yesterday/etc
Postby adrian_d » Sat Sep 15, 2012 11:19 pm
Today I shared the same experience. I went from Rowville to Edithvale, then from Edithvale and all the way to st kilda. I was determined to get to 100km and managed to reach 107km
It was the first time I was riding on the road, it all went well except for one car which came up way too close next to me (less than 20cm from my foot) when coming upto the lights and when taking off (I was in front so I was going to take off first) I almost lost my balance trying to take off on a fixie with a track width of only about 20-30cm without hitting the car, I started leaning and nearly fell on the car as it sped off from the lights without even giving me a chance to take off. Boy that was the scariest thing and I was extremely frustrated.
I ended up taking a path near the beach and ended up finding a rather slippery sand spot on the track and ended up falling again. This time on my left knee. I was so not happy. A decent scratch/graze on my back and a bleeding knee cap later i'm not feeling too bad. Considering I was 45km from home I think I didn't do too bad. I did manage 21.4km which was great. I was able to manage 30-33km an hour on the road which was great.
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Re: The training thread: How was yours? (today/yesterday/etc
Postby jules21 » Sun Sep 16, 2012 7:28 pm
i went for a 75km ride today and when i got home, realised i'd left my jocks on underneath my knicks
- open roader
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Re: The training thread: How was yours? (today/yesterday/etc
Postby open roader » Sun Sep 16, 2012 9:16 pm
I was a little horrifed at my speed average as I'd intended to go at it a little more gently as my previosly longest distance was 65km (ridden 10 maybe 12 times) but that involves a decent hill climb........... I feel good, my bike is fabulous to ride and unlike adrian_d I was privileged to be in the countryside and able ride virtually unimpeded from traffic issues.
Tomorrow afternoon I go for a short leg stretch ride.
When I'm rushing to get out on the bike, esp. after work and the daylight is limited I forget i still have jocks on underneath............
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Re: The training thread: How was yours? (today/yesterday/etc
Postby adrian_d » Mon Sep 17, 2012 9:02 am
Thanks for that mate, it was an awesome moment. I was proud that I was able to still do another 70km with a minor injury.jules21 wrote:well done open roader and adrian. OR, those are some impressive figures for a maiden century!
i went for a 75km ride today and when i got home, realised i'd left my jocks on underneath my knicks
Now to do 150km haha
Awesome work mate, I wish your area was closer by. My average rides have been around 50-70km so the jump up was quite drastic, but it didn't seem too bad to do another 10km than it was to do the whole ride again in the future and clock up 120km.open roader wrote:Thanks adrian_d and jules21! After the initial lactic burn in my quads for 3-4 hours I slept well and woke to find a little tighness in the claves but nothing that didn't go way after being up and at em for 20 minutes. 24 hrs later just a tad tight between the shoulder blades but no other ill effects.
I was a little horrifed at my speed average as I'd intended to go at it a little more gently as my previosly longest distance was 65km (ridden 10 maybe 12 times) but that involves a decent hill climb........... I feel good, my bike is fabulous to ride and unlike adrian_d I was privileged to be in the countryside and able ride virtually unimpeded from traffic issues.
Tomorrow afternoon I go for a short leg stretch ride.
When I'm rushing to get out on the bike, esp. after work and the daylight is limited I forget i still have jocks on underneath............
- toolonglegs
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Re: The training thread: How was yours? (today/yesterday/etc
Postby toolonglegs » Mon Sep 17, 2012 3:38 pm
Time for me to hang up the tt bike... it's been fun but season is over. The Gentlemen season is now underway, they are two up TT's. But I am not that interested in them to tell the truth.
5 weeks till the first CX which must mean winter is on the way . But then another month after that till the 2nd one. November,December and early Jan is CX season for me. Can't wait!!!.
Km's per week are about to drop away drastically .
x
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Re: The training thread: How was yours? (today/yesterday/etc
Postby pauls51 » Tue Sep 18, 2012 12:53 pm
I have chosen to dedicate 2 mornings a week (Tuesdays & Thursdays) to interval training on the rollers at home.. I don't have a power meter but use my HR as an indication of where I believe I need to be during the intervals.
I warm up for about 10-15 (usually around 70% MHR) then I go onto a;
1 minute sprint to lift the HR to around 95% MHR, 1 minute recovery,
2 minutes on then 2 off,
3 minutes on then 3 off,
4 minutes on then 4 off,
4 minutes on then 4 off,
3 minutes on then 3 off;
2 minutes on then 2 off,
1 minute on then 1 off;
My aim during "on" is to get to the 90-95% MHR as quickly as possible and during the "off" to get down to around the 75% MHR.
Then I usually finish with a spin for around 10/15 minutes and try to get the HR (AT) around 74% MHR and keep it there for the rest of the time..
This process usually takes around 65-70 minutes depending on warm up/down duration.
This is followed up by a light spin on a friday morning where I try to keep the HR at a MHR of approx 75-77% with a minimum avg cadence of above 85
On the weekends I spend time out on the road (approx 120 k's)
Is this the right approach in training for your long distance rides??? Over 120km? Is there anything I should be including or substituting in my current training? ... Like I said I am no expert at this and would like your opinions.
My short term goal is to achieve a minimum avg of 35km+ over distances ranging from between 150 to 250..
My long term goal is to start crit racing however, I understand that the above training may not be as effective for this particular goal..
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Re: The training thread: How was yours? (today/yesterday/etc
Postby jules21 » Tue Sep 18, 2012 1:02 pm
no, don't think so. best training for lost distance rides is long distance rides.pauls51 wrote: Is this the right approach in training for your long distance rides??? Over 120km?
on the contrary, crits require you to sustain lots of short bursts of high power. interval training will help condition you for that.pauls51 wrote:My long term goal is to start crit racing however, I understand that the above training may not be as effective for this particular goal..
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Re: The training thread: How was yours? (today/yesterday/etc
Postby pauls51 » Tue Sep 18, 2012 1:13 pm
jules21 wrote:no, don't think so. best training for lost distance rides is long distance rides.pauls51 wrote: Is this the right approach in training for your long distance rides??? Over 120km?on the contrary, crits require you to sustain lots of short bursts of high power. interval training will help condition you for that.pauls51 wrote:My long term goal is to start crit racing however, I understand that the above training may not be as effective for this particular goal..
Thanks for that.... Looks like im doing it back to front!!!! LOL..
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Re: The training thread: How was yours? (today/yesterday/etc
Postby jules21 » Tue Sep 18, 2012 1:18 pm
stick around for one of the training gurus to confirm (or contradict) me though!pauls51 wrote: Thanks for that.... Looks like im doing it back to front!!!! LOL..
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Re: The training thread: How was yours? (today/yesterday/etc
Postby vander » Tue Sep 18, 2012 3:20 pm
Personally I dont really like the session you are doing. Its almost like a reverse pyramid dont with breaks, a pyramid session you would maybe go from 4min to 3 min to 2 min to 1 min back to 2min etc down to 4 min as you build up to 1 min you are upping the intensity and as you back off you are trying to do the same intensity that you did on the way up. This is a really tough session if done right and teaches you to push hard while feeling fatigued and not back right off.
If you are doing time on and time off I suggest doing your off easier, it should be just rolling the legs over. If your doing high low your time off needs to be harder, high low is above then below threshold and is usually done 30sec high 30sec low or 40/20. As for intervals your mainstays are 2x20 which is done at threshold (as hard as you can) these will greately help to increase your threshold. The other main on is VO2max intervals which are typically done 3x5 or 5x3 mins but numbers dont have to be too exact somewhere in the 3-5min bracket with as many intervals as you can keep the pace up for. With the 2x20 feel free to do 3 or 4 if you have the legs.
For getting the long ride endurance I am a believer in doing the long rides but other people may not agree so much but for me I need to be doing them to make them feel easier, this could be because I have a relatively small base.
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Re: The training thread: How was yours? (today/yesterday/etc
Postby toolonglegs » Tue Sep 18, 2012 3:46 pm
I would just simplify what you are doing... warm up 10-15 minutes then start with 3x5minutes. 5 minute at VO2 level, 5 minutes spinning and then repeat. Start the interval as you think you can finish. It will take a bit of practice, speed might be a better guide than hr... not too good to hard at the start. Then a 5 - 10 minute cool down.
That's a good little indoor VO2 workout.
Once or twice a week will be plenty... do one maybe and do the other as a 2x20minute.
You don't need long rides all the time to be able to ride long and hard... but you do need to do some.Maybe find a group ride on the weekend, but a small and hard group otherwise it is just socializing.
35+ for 3 or 4 hours is a big goal... aim for sub 3 hour 100's first . You will see that jumping from 33.3kmph for long periods of time to over 35 is a big jump.
Oh and start racing now, why wait... you might be riding round in the lower grades first but you will be learning and having fun.
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Re: The training thread: How was yours? (today/yesterday/etc
Postby pauls51 » Tue Sep 18, 2012 5:03 pm
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Re: The training thread: How was yours? (today/yesterday/etc
Postby toolonglegs » Tue Sep 18, 2012 9:50 pm
Need to spend more time going North East before the snow arrives up high !!!.
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Re: The training thread: How was yours? (today/yesterday/etc
Postby flow.rider » Wed Sep 19, 2012 7:04 pm
83.38 km (AT) 27.7 kmh av
No one passed me all day bar some beast on a specialized/sram red during my 'cool down' at the valedrome and I ended up averaging 32 kmh for 20 mins so he didn't lap me. Some cool down.
Damn my ego!
I left 3 laps after he did.
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Re: The training thread: How was yours? (today/yesterday/etc
Postby mjd » Wed Sep 19, 2012 8:47 pm
Dist - 95.9km
Time - 2:45:51
Speed - 34.7 kph
Elevation - 719m
Avg Power - 220 watts
NP 256 watts
Max Power - 977 watts
Avg HR 149 bpm
TSS - 220
IF - 0.899
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Re: The training thread: How was yours? (today/yesterday/etc
Postby Ken Ho » Wed Sep 19, 2012 8:58 pm
Got shaved a couple of times too. Oh well, back on the trainer for a few days on the TT bike now. MIght take it for a spin on the weekend, but I'll need to be convinced it is worth the hassle of hitting the roads around here again.
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Re: The training thread: How was yours? (today/yesterday/etc
Postby adrian_d » Thu Sep 20, 2012 11:42 am
Wow that sounds like a pretty intense ride Ken. A bit of training on the trainer should help out with that
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