The training thread: How was yours? (today/yesterday/etc)

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vbplease
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Re: The training thread: How was yours? (today/yesterday/etc)

Postby vbplease » Wed Jan 22, 2025 11:08 pm

g-boaf wrote:
Wed Jan 22, 2025 6:04 pm
.
Glandon will be hard, the direction you are going will feel endless without much rest at times, so too Galibier because it is really high - and I assume you’ll go over the top and not take the tunnel just before it. That one I’d tick as the toughest.
Thanks for the tips GBoaf.
Not what I wanted to hear about Glandon.. I thought that was supposed to be the easy one, lol.

I’ll be sure to conserve as much energy as possible. Especially the telegraph, as I anticipate Galibier to be a killer.. it’s supposed to ramp up pretty steep towards the end? Alp D’huez will just be survival mode, and I will be absolutely stocked of if I just finish the thing before the time cutoff.

From what I’ve been reading on the marmotte website regarding training plans, it recommends a lot of polarised training early on (maybe 90% in z1-2), and to avoid high intensity? To be honest my aerobic engine is pretty ordinary still, so I may devote jan/feb to many more kms in z1-2.

Do you recommend a particular time in say sweet spot? Maybe 0.8xftp at 40mins-1hr to replicate the climbs? With some repeatability?

I’m thinking getting a compact chainring 34, with a 34 cassette?

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Re: The training thread: How was yours? (today/yesterday/etc)

Postby warthog1 » Wed Jan 22, 2025 11:31 pm

Get into it VB. Sounds hard but great too. 8)
Dogs are the best people :wink:

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g-boaf
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Re: The training thread: How was yours? (today/yesterday/etc)

Postby g-boaf » Thu Jan 23, 2025 6:40 am

vbplease wrote:
Wed Jan 22, 2025 11:08 pm
g-boaf wrote:
Wed Jan 22, 2025 6:04 pm
.
Glandon will be hard, the direction you are going will feel endless without much rest at times, so too Galibier because it is really high - and I assume you’ll go over the top and not take the tunnel just before it. That one I’d tick as the toughest.
Thanks for the tips GBoaf.
Not what I wanted to hear about Glandon.. I thought that was supposed to be the easy one, lol.

I’ll be sure to conserve as much energy as possible. Especially the telegraph, as I anticipate Galibier to be a killer.. it’s supposed to ramp up pretty steep towards the end? Alp D’huez will just be survival mode, and I will be absolutely stocked of if I just finish the thing before the time cutoff.

From what I’ve been reading on the marmotte website regarding training plans, it recommends a lot of polarised training early on (maybe 90% in z1-2), and to avoid high intensity? To be honest my aerobic engine is pretty ordinary still, so I may devote jan/feb to many more kms in z1-2.

Do you recommend a particular time in say sweet spot? Maybe 0.8xftp at 40mins-1hr to replicate the climbs? With some repeatability?

I’m thinking getting a compact chainring 34, with a 34 cassette?
Yes, Galibier is very steep at the top no matter which direction you are going on that.

Once you have your base training in order, I’d be looking at 10min intervals x5 or x6 with lower cadence 65-70rpm and 80-85% FTP. Get those legs feeling sore and burning. When these blocks feel easier, shorten the rest in between them.

Make sure to let recovery happen on the off days.

If you really want to be serious then looking carefully at what you eat - being lighter will help a lot. Even just 2 kilograms will help.

Try to study the route on google street view as much as possible, even find some YouTube videos of the climbs so you know the turns.

Lots of successive corners that can catch you out, like blind fast corners followed by a very sharp one immediately after. Look at the route details on Strava and see the gradients you'll face as well, Google Street View doesn't give a feel for how steep the sections are.


On Strava routes create your own routes with the sections for each climb and you'll more easily see the gradients. Your first climb up to the hydro dam has sustained 7-10% sections.

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Re: The training thread: How was yours? (today/yesterday/etc)

Postby jasonc » Thu Jan 23, 2025 10:43 am

vbplease wrote:
Wed Jan 22, 2025 11:08 pm
I’m thinking getting a compact chainring 34, with a 34 cassette?
don't think, do!

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Re: The training thread: How was yours? (today/yesterday/etc)

Postby vbplease » Sat Jan 25, 2025 10:31 pm

g-boaf wrote:
Thu Jan 23, 2025 6:40 am
Once you have your base training in order, I’d be looking at 10min intervals x5 or x6 with lower cadence 65-70rpm and 80-85% FTP. Get those legs feeling sore and burning. When these blocks feel easier, shorten the rest in between them.

Make sure to let recovery happen on the off days.

If you really want to be serious then looking carefully at what you eat - being lighter will help a lot. Even just 2 kilograms will help.

Try to study the route on google street view as much as possible, even find some YouTube videos of the climbs so you know the turns.

Lots of successive corners that can catch you out, like blind fast corners followed by a very sharp one immediately after. Look at the route details on Strava and see the gradients you'll face as well, Google Street View doesn't give a feel for how steep the sections are.


On Strava routes create your own routes with the sections for each climb and you'll more easily see the gradients. Your first climb up to the hydro dam has sustained 7-10% sections.
Thanks, those intervals will be suited for our mt cootha climb in Bne. I’ll make sure I remember the low cadence.

The weight is coming down a little. The last 18months has included quite a bit of gym time doing upper body (with creatine).. not sure I’ll get down to my lightest (64kg).. but dropped from 74 down to 70 from not hitting the weights the past 2months.

Today was a nice ride - 100km on the coast around Noosa.. zone 1-2. Nothing to eat in the first 2hours, then 1x banana and large piece of banana bread after that.

I’m not sure I’ll remember all the twists and turns from looking at the footage of the descents, but will definitely give them a crack on Fulgaz to get used to the relentless climbing

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Re: The training thread: How was yours? (today/yesterday/etc)

Postby vbplease » Sat Jan 25, 2025 10:38 pm

jasonc wrote:
Thu Jan 23, 2025 10:43 am
vbplease wrote:
Wed Jan 22, 2025 11:08 pm
I’m thinking getting a compact chainring 34, with a 34 cassette?
don't think, do!

I’ve got a compact crankset coming in the mail now.. 50/34.
Not entirely sure, but thinking I’ll take my rim brake bike. It’s 1kg lighter, easy for me to maintain, I’m less precious about it getting damaged.. and just the difference in cost of the bike bag is enough for me to get it ‘gran fondo’ ready.
I can pick up a secondhand Scicon bike bag for the rim brake bike for $200.. but I’d have to buy a new bag for the disc bike at $800.. just that difference in cost gets me a new compact drivetrain and fulcrum 1 wheelset (secondhand) 8)

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g-boaf
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Re: The training thread: How was yours? (today/yesterday/etc)

Postby g-boaf » Sun Jan 26, 2025 5:30 am

If you are okay at descending then rim brakes will work and a lot simpler to maintain overseas. No hydraulics and other complications.

Don’t bother with deep carbon wheels, in these places they all run low profile lighter wheels or even alloy wheels.

Also take spare derailleur hangers! Important.

Remember in France on Sunday and Mondays most things are shut. Any parts or consumables you thing you might need, take them because the local shops might be closed or not have them right away.

A 11-32 and 50-34 on a light bike will probably work, depending on your power.

For the long intervals do them on a trainer, outside won’t do. You need to be able to shorten then rest periods.

Fulgaz doesn’t have the descents normally and you want to try and remember those.

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Re: The training thread: How was yours? (today/yesterday/etc)

Postby Mr Purple » Sun Jan 26, 2025 5:39 pm

You know how you show up to events and they always say 'it's not a race' and inevitably it turns out to be a race?

Did the BVRT Australia Day ride today - 200 entrants, Fernvale to Esk so 44km on gravel.

Found the likeliest group of guys on gravel bikes to draft on and they were going too slowly so I snuck past 1km in and went into full solo breakaway mode expecting to get chased down in the remaining 43km.

Never saw anyone again. First in by 9 minutes; 44km on dirt in 1hr26 at an average 30.1km/hr and 232W.

Image

Of course then had to go back again to avoid awkward conversations on the finish line. 'Are you the idiot that just solo TT'd a social event?'

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Re: The training thread: How was yours? (today/yesterday/etc)

Postby am50em » Sun Jan 26, 2025 5:49 pm

Impressive!

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Re: The training thread: How was yours? (today/yesterday/etc)

Postby jasonc » Sun Jan 26, 2025 6:19 pm

am50em wrote:
Sun Jan 26, 2025 5:49 pm
Impressive!
Less impressive is the non drive side out photo
Come on mr purple. Drive side out for bike photo

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Re: The training thread: How was yours? (today/yesterday/etc)

Postby Mr Purple » Sun Jan 26, 2025 7:28 pm

jasonc wrote:
Sun Jan 26, 2025 6:19 pm
am50em wrote:
Sun Jan 26, 2025 5:49 pm
Impressive!
Less impressive is the non drive side out photo
Come on mr purple. Drive side out for bike photo
In my defence I was waiting for the finish line soft drink sugar to hit.

Here you go.

Image

Waiting back near Fernvale for my brother in law. Who did a decent 90km on 2.6 inch wide tyres today.

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Re: The training thread: How was yours? (today/yesterday/etc)

Postby Mr Purple » Mon Jan 27, 2025 10:27 am

Must have lost the camera crew, only one shot near the beginning.

Image

'Smile for the camera' + '100 yard stare' = evil grin. At least the jersey matches my forum name.

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Re: The training thread: How was yours? (today/yesterday/etc)

Postby Retrobyte » Mon Jan 27, 2025 11:54 am

Mr Purple wrote:
Mon Jan 27, 2025 10:27 am
At least the jersey matches my forum name.
Live and breathe the name!

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vbplease
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Re: The training thread: How was yours? (today/yesterday/etc)

Postby vbplease » Mon Jan 27, 2025 12:16 pm

Another nice 100km z2 ride on some quiet roads this morning. Motivation is high (mainly from panic in anticipation of the marmotte fondo).. but also feeling a lot of hesitation in riding on the road. I caught up with a mate yesterday who told me the story of his friend who was tragically killed by a car west of Brisbane a few weeks ago.
I try to ride on the bikeway as much as possible, but I’ll eventually needs to hit the hills of cootha, glorious, mt mee to get some elevation in the legs.. on these roads the smallest lapse in attention or unnecessary risk by a motorist can kill a cyclist

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Re: The training thread: How was yours? (today/yesterday/etc)

Postby g-boaf » Mon Jan 27, 2025 12:36 pm

vbplease wrote:
Mon Jan 27, 2025 12:16 pm
Another nice 100km z2 ride on some quiet roads this morning. Motivation is high (mainly from panic in anticipation of the marmotte fondo).. but also feeling a lot of hesitation in riding on the road. I caught up with a mate yesterday who told me the story of his friend who was tragically killed by a car west of Brisbane a few weeks ago.
I try to ride on the bikeway as much as possible, but I’ll eventually needs to hit the hills of cootha, glorious, mt mee to get some elevation in the legs.. on these roads the smallest lapse in attention or unnecessary risk by a motorist can kill a cyclist
Reach out to some groups that ride those areas if you want to get the hill experience without being alone.

To be honest the thing you might want is just the descending experience if you’ve not done it in ages. A lot of the French roads where you are riding are in rough condition with patches, potholes etc - called “distressed roads”.

The hard hill efforts you can just simulate on a trainer no problem.

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Re: The training thread: How was yours? (today/yesterday/etc)

Postby warthog1 » Mon Jan 27, 2025 1:01 pm

Wider rims and larger tyres would be the go if the roads are that bad. Better ride and more likely to survive a hard hit if you strike the edge of a hole.
Discs allow that and no worries with carbon rims heating on a long descent like on a rim brake bike. That can be moderated by braking harder for less time and not dragging brakes to let pads and rim cool again. Good practice on any type of bike brake imo though.
Dogs are the best people :wink:

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Re: The training thread: How was yours? (today/yesterday/etc)

Postby warthog1 » Mon Jan 27, 2025 1:04 pm

Another 100 today. Left early (by my standards anyway) to beat the heat, as it will be 41 here today. Got back as it was getting warm and the Northerly wind was picking up. My lord I am slowing down with age though. :( :lol:
Dogs are the best people :wink:

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Re: The training thread: How was yours? (today/yesterday/etc)

Postby jasonc » Mon Jan 27, 2025 1:29 pm

vbplease wrote:
Mon Jan 27, 2025 12:16 pm
Another nice 100km z2 ride on some quiet roads this morning. Motivation is high (mainly from panic in anticipation of the marmotte fondo).. but also feeling a lot of hesitation in riding on the road. I caught up with a mate yesterday who told me the story of his friend who was tragically killed by a car west of Brisbane a few weeks ago.
I try to ride on the bikeway as much as possible, but I’ll eventually needs to hit the hills of cootha, glorious, mt mee to get some elevation in the legs.. on these roads the smallest lapse in attention or unnecessary risk by a motorist can kill a cyclist
If you don't want to leave Brisbane you can do coot-tha, nebo, glorious, Mt mee then clear mountain on the way back to Brisbane. That will give you 200kms with 4000m

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Re: The training thread: How was yours? (today/yesterday/etc)

Postby Mr Purple » Tue Jan 28, 2025 10:01 am

vbplease wrote:
Mon Jan 27, 2025 12:16 pm
I try to ride on the bikeway as much as possible, but I’ll eventually needs to hit the hills of cootha, glorious, mt mee to get some elevation in the legs.. on these roads the smallest lapse in attention or unnecessary risk by a motorist can kill a cyclist
Those climbs aren't actually as unsafe as you'd think. Mainly because you're going either very slowly up the far left, or faster than the cars on the way down.

I find Cootha preferable to Nebo though - too many people doing 'spirited drives' up Nebo.

This is probably your opportunity to try those climbs indoors on Fulgaz before Rouvy shuts it down though. Not many prolonged 'alpine' climbs around Brisbane.

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Re: The training thread: How was yours? (today/yesterday/etc)

Postby g-boaf » Tue Jan 28, 2025 10:59 am

Fulgaz has most of the big climbs that VBplease will face.

If that's not suitable, then he can buy a license for PerfPro Studio and create the route using strava routes, download the route and import it into PerfPro Studio. You can then ride the entire lot.

You won't see the route but you'll feel the hurt on the climbs.

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Re: The training thread: How was yours? (today/yesterday/etc)

Postby jasonc » Tue Jan 28, 2025 12:03 pm

Mr Purple wrote:
Tue Jan 28, 2025 10:01 am
vbplease wrote:
Mon Jan 27, 2025 12:16 pm
I try to ride on the bikeway as much as possible, but I’ll eventually needs to hit the hills of cootha, glorious, mt mee to get some elevation in the legs.. on these roads the smallest lapse in attention or unnecessary risk by a motorist can kill a cyclist
Those climbs aren't actually as unsafe as you'd think. Mainly because you're going either very slowly up the far left, or faster than the cars on the way down.

I find Cootha preferable to Nebo though - too many people doing 'spirited drives' up Nebo.

This is probably your opportunity to try those climbs indoors on Fulgaz before Rouvy shuts it down though. Not many prolonged 'alpine' climbs around Brisbane.
Agree with using an online training platform - coot-tha is too short, and nebo-glorious you have to deal with "spirited" drivers
I used zwift before I went to europe last time

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Re: The training thread: How was yours? (today/yesterday/etc)

Postby vbplease » Tue Jan 28, 2025 12:54 pm

Mr Purple wrote:
Tue Jan 28, 2025 10:01 am
Those climbs aren't actually as unsafe as you'd think. Mainly because you're going either very slowly up the far left, or faster than the cars on the way down.

I find Cootha preferable to Nebo though - too many people doing 'spirited drives' up Nebo.

This is probably your opportunity to try those climbs indoors on Fulgaz before Rouvy shuts it down though. Not many prolonged 'alpine' climbs around Brisbane.
Yeah I agree.. motorbikes zooming from behind or on the descent, cars understeering the turns is a huge concern.. I've had a few near misses.

So Rouvy is definitely shutting down the Fulgaz rides?? That would be a shame..
I got 10mins or so into starting the Glandon before realising my 53/39 x 28 cassette wasn't going to cut it.. got a 50/34 coming in the mail now.

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Re: The training thread: How was yours? (today/yesterday/etc)

Postby vbplease » Tue Jan 28, 2025 1:00 pm

g-boaf wrote:
Tue Jan 28, 2025 10:59 am
Fulgaz has most of the big climbs that VBplease will face.

If that's not suitable, then he can buy a license for PerfPro Studio and create the route using strava routes, download the route and import it into PerfPro Studio. You can then ride the entire lot.

You won't see the route but you'll feel the hurt on the climbs.
I could manage that regarding the boredom i.e. set up the resistance to mimic the climb then watch Netflix.. The fatigue on the indoor trainer is an issue for me though.. I've set up high density foam under the trainer and have a fair bit of side to side rocking going on, but for some reason my backside gets really sore after 1.25hours.. the body was feeling great during the recent outdoor rides doing 100km, but not so much indoors.. maybe its the front/rear rocking i'm missing?

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Re: The training thread: How was yours? (today/yesterday/etc)

Postby vbplease » Tue Jan 28, 2025 1:02 pm

jasonc wrote:
Mon Jan 27, 2025 1:29 pm
If you don't want to leave Brisbane you can do coot-tha, nebo, glorious, Mt mee then clear mountain on the way back to Brisbane. That will give you 200kms with 4000m
I wonder if I could organise a group ride in a few months?? 180km with 4000-5000 elevations? any takers? :lol:

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Re: The training thread: How was yours? (today/yesterday/etc)

Postby warthog1 » Tue Jan 28, 2025 1:06 pm

vbplease wrote:
Tue Jan 28, 2025 1:02 pm
jasonc wrote:
Mon Jan 27, 2025 1:29 pm
If you don't want to leave Brisbane you can do coot-tha, nebo, glorious, Mt mee then clear mountain on the way back to Brisbane. That will give you 200kms with 4000m
I wonder if I could organise a group ride in a few months?? 180km with 4000-5000 elevations? any takers? :lol:
I'd love that if I was up there. As long as Mr P waited at the top of the climbs for stagglers :wink: :lol:
Dogs are the best people :wink:

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