how to really train

you are going to fall over

whoa counting to 4 is my trick too. but eighth notes.

― cutty, Tuesday, May 25, 2010 6:43 PM (3 hours ago)

is this "a one-y and a two-y..."?

those are sixteenth notes dood

one and two and three and four

exhale on the ands

"leg sweats" @ night? like a fever breaking... is this common?

ha no??

just got a new power meter. quarq cinqo on SRAM 975. BLING!!!

protip: if it is humid and yr hands are sweaty and maybe you've had a couple bbeers, slipping off the end of yr ice axes while drytooling a hangboard will produce bloody bloody results

(this is the ice climbing board right?)

Physical advantages

At the top of his career, Miguel Indurain had a physiology that was not only superior when compared to average people, but also when compared to his fellow athletes. His blood circulation had the ability to circulate 7 litres of oxygen around his body per minute,[1] compared to the average amount of 3-4 litres for an ordinary person and the 5-6 litres for his fellow riders. His cardiac output is 50 litres a minute; a fit amateur cyclist's is about 25 litres a minute. Also, Indurain's lung capacity was 8 litres, compared to an average of 6 litres. In addition, Indurain's resting pulse was as low as 29 BPM, compared to an average human's 60-72 bpm, which meant his heart would be less strained in the tough mountain stages.[2] His VO2 max was 88 ml/kg/min; in comparison, Lance Armstrong's was 83.8 ml/kg/min and Greg LeMond's was over 92 ml/kg/min.[3]

29 bpm jesus

still no bjorn heydahl

I MEAN DAEHLIE

slipping off the end of yr ice axes while drytooling a hangboard

I understood the word "the".

imo alone is the only way to "how to really train"
― sir ilx-a-lot (cutty), Monday, February 15, 2010 1:02 PM (5 months ago) Bookmark Suggest Ban Permalink

was wondering this myself the other day... :_(

on the plus side now 165lbs - aiming for 155

I am feeling fatigued. post-peak-ed. sluggish. lethargic. I cut my mileage way down, switching to hammer/speed work outs exclusively for which i am now paying the price.

I'm gonna try to keep the watts down this weekend and pull the mileage back up. 5-6 more races to go for the season. I want to stay sharp and keep an ideal balance of endurance, power, and explosiveness through September.

It's a long slog. Much RESPECT to those who keep their calendars filled from March-September.

Last season I raced from late January to early November, but then my mileage is incredibly low by racing standards.

totally mental imo, but good job!

HI HUNT3R

how's this... i have apparently become so accustomed to riding in the drops/being aero that my ass is as sore as it was when i first started riding, due to switching back to riding with my hands positioned on hoods/flats for 155 miles this past weekend. looking into assos cream/dz nuts at the moment tbh.

Assos bum grease is a1 double plus good.

looking into? you should be using that shit all the time

i never need it tbh. but now that i'm back to long, non-race pace rides it's like starting all over from scratch. yowch. use it or lose it imho.

/cycling hardman

do you guys believe in rest weeks? y/n why?

http://farm5.static.flickr.com/4025/4660661781_d5ac47c8c0.jpg

nutritional nazis letting themselves go = c/d

lolz

REST WEEKS = y/n WHY WHY NOT?

back when it could be said that I was a "climber" (at the gym 5-6 nights/week in the winter), rest weeks were essential. was always stronger when midterms or w/e sidelined me from workouts.

body gotta recover itselfs, u feel me

i have been lazy having a rest month

i take one week off a year in october.

use it or lose it foolz

yeah figures. i'm gonna do a 4 day taper prior to the end of season stage race. no rest for the wicked.

find your zones. train in your zones. do structured intervals. that's how you get fit and fast.
― shite new answers (cutty), Thursday, March 11, 2010 4:15 PM (4 months ago) Bookmark Suggest Ban Permalink

what's the best guide to read on this stuff? and what equipment do you need (powertap/HRM/cadence... just a computer?) to make a go of it

Heart rate zones are the best entry level way to zone training, but if you have the money getting a powermeter is the most absolute way to measure output. Speed can fluctuate due to wind, weather, road surface. Heart rate can fluctuate due to temperature, time of day, general health. Powermeters are the most absolute, and not surprisingly, also the most expensive.

(Worth mentioning that a lot of companies are combining GPS and topography technology to provide lower cost "wattage estimations" but are the first to mention that their results are most accurate on uphills in mild weather with low wind. That's a pretty controlled sample.)

There are tons of HR Zone training plans out there. It's worth trying a few out and seeing what you're most comfortable with. But finding a regimented routine and finding riders of a similar skill set who are involved with similar goals to train with is probably the best advice I have.

coz, two ways to find your zone. self-administered field testing (doing 20 minute/60 minute efforts and calculating percentages afterwards) or lactate threshold testing by a coach.

pick up joe friel's book the cyclist's training bible if you want to learn about training. are you thinking of racing or just want to be faster than you are?

finding your zone sounds expensive (tho worthwhile, i imagine)

cheapest: (0.75)(220-yr age)

pin yr HR there until you work out an actual training plan

cutty, bit of both. def want to be faster than I am and the prospect of racing is appealing but don't want to be embarassed. will pick up that book right now

cheapest: (0.75)(220-yr age)

hmmm that puts me at 138 which is WAYYYYYYYYYYYYYY lower than reality.

lol u old (j/k mine is 143)

i mean if you're just starting out and all you've got is a pulse, that's still a good heuristic---guessing coz is in the same ballpark, and if ~140 feels like a cakewalk, amp it up a bit. like, the single biggest part of "training" is ~actually doing it~. step 1 is "go out on a hard ride"

worry about the zone-y stuff when you are going to really train imo

my very first LT test was 161. it's north of there nowadays (I can hold 172 for 40mins).

80% of max may be a cheaper estimate. :D

Cozen - it also depends what kind of racing/riding you want to do. From my experience there's a world of difference between, say, an hour-long road race over a hilly 2km circuit / a ten-mile time trial over a gently undulating dual carriageway / a 94-mile sportive. You need to be fit to do all of them, but fit in different ways. For road racing you need to be able to deal with sudden random and short bursts of high speed, for time trialing it's more about holding a fairly high but even pace, and for sportives it's much more about endurance. You can do interval training for road racing and time trialing, but the latter would require much longer intervals.

maybe I'll just get a heavy bike

Now you're talking

no

Even though I'm quite fit I have a weird HR which is nice and low resting - 50 or so - but then shoots up on the first hint of exercise. It also comes down quickly, too, but I'll be in the 170 range when friends are about 150.

how do I shot "hill reps"

OK this week's ride with the harder group has clarified my training aims

I want to be able to ride 100 miles at 19mph+ in a group and stay with the climbers on the hills

so essentially I want to get better on hills - am I looking at hill intervals to get better on them?

you need to focus on your base first, but yes hill repeats wont hurt!

how did you fare on the ride?