The training thread: How was yours? (today/yesterday/etc)
- poohkies
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Re: The training thread: How was yours? (today/yesterday/etc
Postby poohkies » Fri Mar 08, 2013 8:52 am
I'll see how I go next time, even start down the back of the group to make sure I can stay with the group the whole 7 laps next time
- toolonglegs
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Re: The training thread: How was yours? (today/yesterday/etc
Postby toolonglegs » Sun Mar 10, 2013 8:23 am
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Re: The training thread: How was yours? (today/yesterday/etc
Postby poohkies » Mon Mar 11, 2013 1:23 pm
Massive turnout on Friday at the local Velodrome, friday's is half using the track half using the centre for mtb's so took my BMX from when i was 18 and had a blast, don't think i've ever peddled its so fast, passed alot of guys on MTB's so that's all i wanted,
Saturday morning ride was great, feeling it a little from the night before but had a good ride! enjoyed it lots, dropped bike of after ride to get the rear hub replaced!
Bring on another week of riding
- toolonglegs
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Re: The training thread: How was yours? (today/yesterday/etc
Postby toolonglegs » Wed Mar 13, 2013 3:42 am
Monday the aim was just to cruise but too many people on one of the popular climbs meant I pushed it too hard all 3 times ( hard still equaled very slow compared to normal! )... got home and was exhausted after just 60kms .
Today about the same distance but just trying to hold a good average... legs are jelly!.
Have tomorrow off and hopefully bounce back... be nice to have a good race on Saturday and then try and totally exhaust myself before having to take 11 days off the bike .
- twizzle
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Re: The training thread: How was yours? (today/yesterday/etc
Postby twizzle » Thu Mar 14, 2013 12:32 pm
I love my TT bike. 390 watts for extended periods of time without more than minor back pain.
...real cyclists don't have squeaky chains...
- g-boaf
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Re: The training thread: How was yours? (today/yesterday/etc
Postby g-boaf » Sun Mar 17, 2013 12:04 am
I put in 45km on Saturday, but on a very unfamiliar route so I was doing some bits slower. Got back to an area I knew better and went a bit quicker - pushing a big gear.
- winstonw
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Re: The training thread: How was yours? (today/yesterday/etc
Postby winstonw » Sun Mar 17, 2013 10:33 pm
I've been an admirer of Pat Clohessy, who coached marathon runner Robert de Castella, and am using some of his ideas, which I think transfer well to recreational masters athletes.
i.e.
- mix training all physiological systems over 1-2 weeks during competition season, with multi-pace periodization (using pyramid structured intervals via either time or intensity).
- weights and flexibility.
I'm doing
- two afternoon closed track interval sessions a week, one is pyramided and done solo, the other is intervals done with pack (attacks, pace change)
We've had to put a bit of thought into how to do pack training with guys from A, B, and C.
- 2-3 solo road rides on weekdays (1-2 recoveries and one peppered with 3-5 minute intervals on appropriate segments).
- race Saturday and 2-4 hour ride Sunday with variable efforts depending on energy.
= 6-9 hours a week
- twizzle
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Re: The training thread: How was yours? (today/yesterday/etc
Postby twizzle » Mon Mar 18, 2013 12:58 pm
I would have said that wasn't enough hours to maintain competitive "base" fitness, it's in the range of hours suggested by Carmichael for his "Time Crunched" plans where you use an intense training program but have to take big rest blocks every few months.winstonw wrote:...= 6-9 hours a week
I tend to worry more about average time in Tempo/Threshold and ride hours for the week.
...real cyclists don't have squeaky chains...
- singlespeedscott
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Re: The training thread: How was yours? (today/yesterday/etc
Postby singlespeedscott » Mon Mar 18, 2013 10:22 pm
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Re: The training thread: How was yours? (today/yesterday/etc
Postby winstonw » Mon Mar 18, 2013 10:49 pm
where do you ride your bike?singlespeedscott wrote:I just ride my bike and hit Strava segments if the conditions are right.
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Re: The training thread: How was yours? (today/yesterday/etc
Postby singlespeedscott » Tue Mar 19, 2013 8:51 am
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Re: The training thread: How was yours? (today/yesterday/etc
Postby stinhambo » Wed Mar 20, 2013 6:40 pm
What's the science behind spinning to gain more power? Is there anything else I should be doing?
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Re: The training thread: How was yours? (today/yesterday/etc
Postby twizzle » Wed Mar 20, 2013 9:35 pm
I find the same. I suspect that by maximising muscle recruitment over the pedal stroke without recruiting too much fast twitch (ie. avoiding lots of pedal force) I can reduce the oxygen requirements and make a bit more power, but it only works for me if I'm right forwards on the saddle in a TT position where I am using my quads a lot. And I'm not saying "turning circles", because I'm not trying to pull up on the pedals or kick forwards, I'm just trying to be smooth. On my TT bike, I can sit on 380/390 watts, but on one on my roadies the same perceived effort is around 360/370 watts.
Sent from my iThingy...
- stinhambo
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Re: The training thread: How was yours? (today/yesterday/etc
Postby stinhambo » Wed Mar 20, 2013 10:28 pm
Dangerous waters indeed. I await for the advisement that I should invest in a cadence monitor..twizzle wrote:Walking into the danger topic of "pedal stroke", eh?
I find the same. I suspect that by maximising muscle recruitment over the pedal stroke without recruiting too much fast twitch (ie. avoiding lots of pedal force) I can reduce the oxygen requirements and make a bit more power, but it only works for me if I'm right forwards on the saddle in a TT position where I am using my quads a lot. And I'm not saying "turning circles", because I'm not trying to pull up on the pedals or kick forwards, I'm just trying to be smooth. On my TT bike, I can sit on 380/390 watts, but on one on my roadies the same perceived effort is around 360/370 watts.
Sent from my iThingy...
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Re: The training thread: How was yours? (today/yesterday/etc
Postby twizzle » Wed Mar 20, 2013 10:39 pm
Sent from my iThingy...
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Re: The training thread: How was yours? (today/yesterday/etc
Postby vander » Wed Mar 20, 2013 11:33 pm
I found that also but I also found good for reco rides when I dont realise I am grinding (AT) 60-70RPM. Also interesting to play with intervals on the trainer, see what a VO2 interval at 100RPM is like compared to 80-85 (my preferred cadence). I have heard talk about it making gains proportionately in different systems, not convinced however I still do it in my training (very) occasionally as it does feel different and is probably good for the track.twizzle wrote:The one and only thing I learnt from a cadence monitor is that I'm ~10rpm higher when racing. Which never seems to help me when I'm training.
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Re: The training thread: How was yours? (today/yesterday/etc
Postby boss » Thu Mar 21, 2013 3:22 pm
I am still new to all this so I'm messing around with my cadence to see what is faster when climbing - grinding in the 70-80-90rpm zone or spinning 95-110rpm.
Right now the jury is still out for me. My initial take is that I really have to be switched on to hold 100rpm and get fast times, whereas I can run respectable times at a lower cadence without being in the best condition. If I'm in good condition I get the feeling I'll climb faster if I can really spin the gears out holding 110rpm.
I haven't done much reading on cadence and muscle performance or anything like that... I've just been told 'spin to win' haha.
Every now and then I'll be climbing and notice that I'm grinding instead of spinning. Cadence meters are real good for keeping you consistent/objective/focused.vander wrote: I found that also but I also found good for reco rides when I dont realise I am grinding (AT) 60-70RPM.
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Re: The training thread: How was yours? (today/yesterday/etc
Postby sbr511 » Wed Mar 27, 2013 9:36 pm
So jump on the trainer for a decent hit out.
I am literally 4 minutes away from completing Spinervals 5.0 Mental Toughness (90minutes),
I start feeling a vibration, thinking at first it was trainer, nope ruled that out and then I admit defeat and jump off...
TWO HUGE BUBBLES IN MY REAR TYRE.
Kenda Kadence set at 110psi and less than 500kms...
Anyone else had this or similar happen? Any ideas whats happened?? Suggestions on new tyres??
- toolonglegs
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Re: The training thread: How was yours? (today/yesterday/etc
Postby toolonglegs » Wed Mar 27, 2013 9:56 pm
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Re: The training thread: How was yours? (today/yesterday/etc
Postby sbr511 » Thu Mar 28, 2013 10:30 am
I run a Elite Mag trainer, you cant set the pressure for the roller its hinged and the rider weight keeps the pressure on...toolonglegs wrote:Too much pressure on the roller, over heated... Surprised you didn't smell it!
Maybe im too fat???
- twizzle
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Re: The training thread: How was yours? (today/yesterday/etc
Postby twizzle » Thu Mar 28, 2013 6:32 pm
You do realise they make specific tyres just for trainers. Trainers kill most tyres.sbr511 wrote:I run a Elite Mag trainer, you cant set the pressure for the roller its hinged and the rider weight keeps the pressure on...toolonglegs wrote:Too much pressure on the roller, over heated... Surprised you didn't smell it!
Maybe im too fat???
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Re: The training thread: How was yours? (today/yesterday/etc
Postby stinhambo » Thu Mar 28, 2013 8:59 pm
I can't spin yet as I'm in first and grinding but I'll get there! I need to strengthen my core and get more flexibility in my legs then I should see more gains (as well as fitness).
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Re: The training thread: How was yours? (today/yesterday/etc
Postby g-boaf » Sat Mar 30, 2013 3:30 pm
I had a great ride today to get lunch. 26 achievements too, (most of them PRs). For the first time in ages - I was feeling faster and better than in a long time.
- twizzle
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Re: The training thread: How was yours? (today/yesterday/etc
Postby twizzle » Sat Mar 30, 2013 7:23 pm
Sent from my iThingy...
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Re: The training thread: How was yours? (today/yesterday/etc
Postby kb » Sun Mar 31, 2013 8:38 am
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