how to really train

coulda been

ha yeah. so basically I'm more nutrition nazi right now than usual. hopefully no one commits me.

this bagel w/ pb/honey is awez. *runs*

clydesdale

bagels are such a reward during the season

last question (and you may have answered this on rolling nn): do you weigh your food on a gram scale, sir?

i was 145 as a 13y/o in the 9th grade... :-\

fo realz shasta?

no, i'm pretty good at eyeing the protein portions out. no need to weigh the vegetables.

achieve your goal cutty

not sure how much longer I will compete at this level. getting my cat 1 would be nice but maybe improbable. we'll see how this season goes!!

I almost weigh as much cutty!

AS

get out the calipers.

i am no fattey

also have an upper body

lol I don't!

u skinny!

for realzies jdchurchill.

...and before cuttlez chimes in, i was in the best shape of my life that year: rated top 20 in the country in cross county, mile, 2-mile, and steeplechase.

how i turned from a gazelle into a hippopotamus is anyone's guess. my newfound "mentor" gave me a backhanded compliment saying that I climb really well for my size.

lol u hippo!

u need to be more cippo than hippo

hippo pozzato

I tried some training today (I don't normally work on Wednesdays), as opposed to just riding around. I'm thinking of trying one of the winter series of races at Hog Hill this weekend. I've been saying this for well over a month, but illness and snow meant it's taken me a lot longer to get some miles in. I went over to Hog Hill and spent a bit less than an hour experimenting with different ways of taking corners and climbing the hill and doing intervals. It nearly killed me - I've been coughing all afternoon. I feel certain I'll get dropped within two laps if I do race this weekend, but I'll probably do it anyway as it's good training.

Battersea park was a really good shout. Cheers, Ledge!

30k in 78 minutes including the 8k there and back on a single speed (while not great) felt okay considering it was the first time I'd properly exercised since breaking my leg last year. I reckon an hour (or less) for the same distance should be pretty easily achievable given the right bike and conditions.

Breakin' the bylaw. Believe you may have exceeded the clearly signed 12mph speed limit in Battersea Park.

getting my first lactic acid test tonight.

will there be power involved? please post results ;)

http://www.abvio.com/runmeter/

kinda excited about getting this, btw

no power, just at rest.

you first cuttlezzzz...

im getting tested next week.

guys i should know this maybe, but how does a lactic acid threshold test work? esp if it's done at rest?

i don't know what he is talking about re: rest

when i do it, i'm hooked up to an ergometer and the resistance is ramped up at 25w intervals. blood is taken every 5 minutes and tested for volume of lactic acid.

you can't stop pedaling and by the end you should be shaking and drooling and in the worst state of oxygen debt you've ever been in.

it's really strange to experience such catastrophic muscle failure

how much blood do they take?? makin u hypovolemic imo

just a pinprick each time

FYI: this is a true lactic acid test, not a threshold test.

ah, ok, that makes more sense

oh, like, what is steve shasta's resting lactic acid level

Yes, and once determined, I will be able to better extrapolate what my training levels (BPM) should be instead of the hodgepodge back-of-envelope analysis that I've been doing.

why not do an LT test instead?

honestly? i'm too green. maybe (?) in a year or two will i be at the level that i could a test like that seriously.

well i know a guy in your area if you're interested

i know, i know, i know...

let me at least get my first full year of riding in almost 2 decades under my belt and we'll see what happens.

better to train right now, while you are super-motivated and see what happens, than later, though!

you know super-motivated is bike netslang for doped, right?

h's adventures in turbo trainererers, pt 1

tues: set up unit, mount indoor tyre, test out. geez it whines a bit! seem to only be measuring cadence on bike computer sp use rather unscientific method of riding to tempo of lcd soundsystem '45.33' (about 60rpm) on big ring until cracking.

wed: mess w/ sensor and magnet for a bit, finally get it working. tooled about while watching tv, then put in more concentrated effort - 28ish km/h @ 80 rpm for 15 minutes.

some stuff i've read seems to stay build base endurance first then worry about interval stuff, whaddya you dudes think?

well that all depends where your race season begins, not sure when to start base down under.

but yes, you will truly benefit from high intensity training after you've built a significant base. without the base you will be able to do crits and short circuits but long road races you'll never make it to the end.

crit season finishes april-ish, road season then takes over in the winter months. it's year-round down here!

w/r/t endurance base training:

Yesterday had my longest ride ever without stopping (traffic lights excluded): 4:20 minutes, 77 miles of mostly flat with some rollers. Clipped out a couple of times for long lights and then for a quick pee break after 3 hours (one leg still clipped in fwiw). Clock time was 4:31 so I had 11 minutes of <4mph deadtime. This was about 50 minutes longer than my previous endurance effort.

yr killing it

It is pretty nice, very quiet although they seem to have a few quality issues. When I first got it, the fan that cools the heatsink was installed upside down so it would over heat and beep at me. Also the clamp that holds the wheel is a nice design, poorly executed so it jams sometimes and I have to hit it about a bit to loosen it. The wireless is nice although I can't help thinking that given that the brake is generating power it would power the computer as well.

Also, updating the firmware has been a hassle. In all its a more complicated trainer than I need but it was a gift so what the hell. During updating the firmware I tried a demo of the virtual trainer software. It's not very well executed and I'm not really all that interested in competing in 3d VR bike races (also the subscription prices are stupidly high).

I should try some experiments with tyre pressure and roller tension to see if I can get trainerroad to match the trainer more closely. 50W difference seems a lot. I'd be interested to know what firmware trainload based their resistance curve on, it changes with version.

I've been doing these drills where you find a 2km stretch of 2-3% grade, then do repeats in your tallest gear (mine's 120 gear inches), staying seated, relaxed upper body (no rocking), deep breathing, but just grinding this big gear out. It's deceptively difficult because your cardio is never taxed but your legs feel completely wasted by the end.

What does that help with? (I mean, obviously it helps with strength/power, but what is it specifically useful for?)

Muscular strength and pedal stroke efficiency.

Peter

is anyone else aware of the VE method for coastdown testing of real world CdA and Crr? i am, and now im _really_ fucking pathetic. *scouts acceptable hills*

i cant figure out the embed for this, but i think i'm becoming too much like rod (and also, tt people were a fave target of derision for me when i raced bikes).

http://www.stevehoggbikefitting.com/blog/2011/07/tt-rider-rod-and-bikefitter-discuss-the-secret-of-speed/

jfc i'm fat now