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.
― what kind of present your naked body (Upt0eleven), Tuesday, 9 February 2010 11:50 (fourteen years ago) link
Breakin' the bylaw. Believe you may have exceeded the clearly signed 12mph speed limit in Battersea Park.
― nothing good came of it (woofwoofwoof), Tuesday, 9 February 2010 12:11 (fourteen years ago) link
getting my first lactic acid test tonight.
― ┌∩┐(◕_◕)┌∩┐ (Steve Shasta), Tuesday, 9 February 2010 17:28 (fourteen years ago) link
will there be power involved? please post results ;)
― sir ilx-a-lot (cutty), Tuesday, 9 February 2010 17:45 (fourteen years ago) link
http://www.abvio.com/runmeter/
kinda excited about getting this, btw
― werewolf bar mitzvah of the xx (gbx), Tuesday, 9 February 2010 17:57 (fourteen years ago) link
no power, just at rest.
you first cuttlezzzz...
― ┌∩┐(◕_◕)┌∩┐ (Steve Shasta), Tuesday, 9 February 2010 18:08 (fourteen years ago) link
im getting tested next week.
― sir ilx-a-lot (cutty), Tuesday, 9 February 2010 18:16 (fourteen years ago) link
guys i should know this maybe, but how does a lactic acid threshold test work? esp if it's done at rest?
― werewolf bar mitzvah of the xx (gbx), Tuesday, 9 February 2010 18:17 (fourteen years ago) link
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.
― sir ilx-a-lot (cutty), Tuesday, 9 February 2010 18:19 (fourteen years ago) link
it's really strange to experience such catastrophic muscle failure
― sir ilx-a-lot (cutty), Tuesday, 9 February 2010 18:20 (fourteen years ago) link
how much blood do they take?? makin u hypovolemic imo
― werewolf bar mitzvah of the xx (gbx), Tuesday, 9 February 2010 18:23 (fourteen years ago) link
just a pinprick each time
― sir ilx-a-lot (cutty), Tuesday, 9 February 2010 18:24 (fourteen years ago) link
FYI: this is a true lactic acid test, not a threshold test.
― ┌∩┐(◕_◕)┌∩┐ (Steve Shasta), Tuesday, 9 February 2010 18:30 (fourteen years ago) link
ah, ok, that makes more sense
― werewolf bar mitzvah of the xx (gbx), Tuesday, 9 February 2010 18:30 (fourteen years ago) link
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.
― ┌∩┐(◕_◕)┌∩┐ (Steve Shasta), Tuesday, 9 February 2010 18:41 (fourteen years ago) link
why not do an LT test instead?
― sir ilx-a-lot (cutty), Tuesday, 9 February 2010 18:49 (fourteen years ago) link
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.
― ┌∩┐(◕_◕)┌∩┐ (Steve Shasta), Tuesday, 9 February 2010 19:18 (fourteen years ago) link
well i know a guy in your area if you're interested
― sir ilx-a-lot (cutty), Tuesday, 9 February 2010 19:37 (fourteen years ago) link
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.
― ┌∩┐(◕_◕)┌∩┐ (Steve Shasta), Tuesday, 9 February 2010 21:15 (fourteen years ago) link
better to train right now, while you are super-motivated and see what happens, than later, though!
― sir ilx-a-lot (cutty), Tuesday, 9 February 2010 21:46 (fourteen years ago) link
you know super-motivated is bike netslang for doped, right?
― u b ilxin' (Hunt3r), Wednesday, 10 February 2010 04:00 (fourteen years ago) link
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?
― the avuncular tonsil hockey (haitch), Thursday, 11 February 2010 00:11 (fourteen years ago) link
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.
― sir ilx-a-lot (cutty), Thursday, 11 February 2010 00:22 (fourteen years ago) link
crit season finishes april-ish, road season then takes over in the winter months. it's year-round down here!
― the avuncular tonsil hockey (haitch), Thursday, 11 February 2010 00:35 (fourteen years ago) link
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.
― ┌∩┐(◕_◕)┌∩┐ (Steve Shasta), Sunday, 14 February 2010 19:57 (fourteen years ago) link
yr killing it
― sir ilx-a-lot (cutty), Sunday, 14 February 2010 19:58 (fourteen years ago) link
alone or with group?
― u b ilxin' (Hunt3r), Monday, 15 February 2010 03:03 (fourteen years ago) link
i need to step dat game up
― the deep housing bubble (haitch), Monday, 15 February 2010 03:57 (fourteen years ago) link
imo alone is the only way to "how to really train"
― sir ilx-a-lot (cutty), Monday, 15 February 2010 13:02 (fourteen years ago) link
yeah. was only curious bc 18 mph alone for 4 hours is diff from 18 hours in a group for 4 hrs.
― u b ilxin' (Hunt3r), Monday, 15 February 2010 14:30 (fourteen years ago) link
Good question... because normally Saturday is my big group ride.
However, I had my Dad in town for his bday and time was tight so I woke up at dawn and did that ride solo.
― ┌∩┐(◕_◕)┌∩┐ (Steve Shasta), Monday, 15 February 2010 16:17 (fourteen years ago) link
also, my riding club likes to stop a lot and regroup so a big non-stop ride is pretty much out of the question with those peoples.
― ┌∩┐(◕_◕)┌∩┐ (Steve Shasta), Monday, 15 February 2010 16:18 (fourteen years ago) link
ramping up the efforts on the trainer - 1-hour sesh while reading book then watching champions league replay, mostly sat around 27-29 km/h @ 80ish rpm, then ramped up to 45+ for rather swift last 4 kms.
― eau de humanity (haitch), Thursday, 18 February 2010 01:05 (fourteen years ago) link
so much sweat :0
― eau de humanity (haitch), Thursday, 18 February 2010 01:08 (fourteen years ago) link
Cutty/Hunter/Anyone ITK:
Is there any benefit, in a training (not racing) sense, to deliberately going into oxygen debt by attacking the bottom of a long steep hill as hard as you can, and then struggling the rest of the way to the top at an increasingly faltering pace?
― Home Taping Is Killing Muzak (Nasty, Brutish & Short), Wednesday, 3 March 2010 22:06 (fourteen years ago) link
i highly doubt it. blowing yourself up is only helpful in sprint training and jump intervals.
― shite new answers (cutty), Wednesday, 3 March 2010 22:10 (fourteen years ago) link
I wondered if you could somehow improve your ability to soldier on once you've blown.
― Home Taping Is Killing Muzak (Nasty, Brutish & Short), Wednesday, 3 March 2010 22:15 (fourteen years ago) link
train so as not to blow up i think
― malicious humor victim (Hunt3r), Wednesday, 3 March 2010 22:33 (fourteen years ago) link
i reckon that taking long, long climbs in a really low zone is probably more beneficial in the long run for climbing endurance?
this is from the web so ymmv but i have referenced it quite a bit in the past year:
Want to train for climbing hills while seated?? Here is a drill you might consider. Go hard up short hills while seated. Find a climb that's moderately steep and takes about 30 seconds to crest. Hit it hard at the bottom in a fairly large gear. Beware of letting your cadence slow by the top. Use a gear that lets you pedal at 90 rpm or more all the way up. Start with two or three reps and increase as your strength improves.
from http://www.cptips.com/climb.htm
― ✌.✰|ʘ‿ʘ|✰.✌ (Steve Shasta), Wednesday, 3 March 2010 22:36 (fourteen years ago) link
NBS, blow up in a race and your are pretty much done.
― shite new answers (cutty), Wednesday, 3 March 2010 22:42 (fourteen years ago) link
Yep, I've noticed that ;-).
― Home Taping Is Killing Muzak (Nasty, Brutish & Short), Wednesday, 3 March 2010 22:48 (fourteen years ago) link
Another question: from a strength and fitness point of view, would it be useful to continue to train on my (heavier and slower) winter bike even when spring and summer come along? I was thinking maybe this would force me to get stronger, and then when I race I'd feel the benefit of being on a lighter bike. (Obviously if you're trying to improve technique/position then it makes sense to train on the same bike you'll be racing on, I was only asking from a fitness perspective)
― Home Taping Is Killing Muzak (Nasty, Brutish & Short), Wednesday, 10 March 2010 23:02 (fourteen years ago) link
training on a heavier bike is not going to do anything for your fitness. you'll just go slower on that bike as opposed to the same effort on the lighter bike. your perceived exertion will be the same, so there really is no feeling "the benefit of being on a lighter bike."
― shite new answers (cutty), Wednesday, 10 March 2010 23:21 (fourteen years ago) link
Damn. Too much negativity here, another potential stroke of genius bites the dust.
― Home Taping Is Killing Muzak (Nasty, Brutish & Short), Wednesday, 10 March 2010 23:27 (fourteen years ago) link
you think you outsmarted the pros?
― shite new answers (cutty), Wednesday, 10 March 2010 23:28 (fourteen years ago) link
i mean if you really want to train how about stop thinking of creative ways to ride your bike and follow the science of it?
― shite new answers (cutty), Wednesday, 10 March 2010 23:29 (fourteen years ago) link
What about training in clogs? In a wetsuit? On a tricycle? In a lake?
― Home Taping Is Killing Muzak (Nasty, Brutish & Short), Wednesday, 10 March 2010 23:29 (fourteen years ago) link
periodization with structured intervals is how you get fit and fast
― shite new answers (cutty), Wednesday, 10 March 2010 23:30 (fourteen years ago) link
I hear what you're saying, but I'm going to give this a go before retreating to the tried and tested traditional routes to success:http://content6.clipmarks.com/clog_clip_cache/amplify.com/5773CE7B-BFC2-46E0-B565-0BA4CBCE8E7D/40843D27-B0EE-49EF-BD66-41E89E54D911
― Home Taping Is Killing Muzak (Nasty, Brutish & Short), Wednesday, 10 March 2010 23:35 (fourteen years ago) link