Jay_B

Dont see why not, havent heard of any trouble in SBR as a whole. There is normally a few people at that same picnic spot as well, otherwise if it makes you feel better the picnic spots at the Northern entrance has always got people there.

Black Scott with red bar tape - hopefully i remember names while suffering

Seems like SBR is going to be busy this weekend with hubbers, i will be there too... love this place and only a short 30min warm up ride from my house. Spent a lot of time there this year before Jock. Will be nice to know who to look out for - perhaps a description of your bike so we know who to give a wave to?

I agree, the school was a far better place to accommodate all of us than the golf coarse was. And also limited toilets at the golf coarse compared to what was available at the school.

At the registration on Friday I think your chances will be far less than rather contacting them now.

AL for me too, hopefully will be on the line though. Doing everything i can to stop this runny nose getting into my chest

Eish months of preparation and training for this race only to start getting sick now runny nose and sore throat last 2 days and starting to cough and splutter abit this morning...

I have a similar question to AntonJ with his heart rate spiking... Found lately when doing Threshold intervals im struggling with my breathing, feel like im sitting in a sauna and cant get a full breath in. Legs feel nice and comfy and can push out 20-30min intervals at threshold but my breathing i feel like im going to black out from lack of oxygen... Recently been put on chronic medication for asthma so dont know if that is causing it or if im bumping the ceiling of my VO2Max... am slowly now starting to work this zone and AC zone. Any suggestions?

From the book written by Coggan on training wit PM, they suggest Z3 and Z4 to be the most beneficial, especially when you have limited time to train during the week as i think most of us do. Ive personally found this to be working for me, my FTP up nicely at my last test (big part to do with my health and doctors finding what was wrong with my lungs) and also finding im comfortably able to hold my power and cadence up climbs towards the end of a ride. Last ride in SBR had me set new PB's on all the climbs and then still pushed out a Z3 tempo interval on the road home...

Picking this up from Honda westrand tomorrow morning... with my 150km daily commute it was a no-brainer at 28-30km/L.

Who in gauteng stocks these helmets? How did you find it?

PAIN CAVE DELUXE

Agreed, 5 min @ 350W for me would be very high intensity... only just started last night venturing into some threshold intervals again after good few weeks at zone 2 and 3.

They are for all %FTP intervals, interval lengths will be relative to what zone you riding in. Generally i find they will apply more from zone 3 upwards.

I generally test on IDT but have found in a few races where the pace was high that i had a 20min block that correlated quite closely with my tested FTP... Finding a road for a 20min not easy, try do 2 x 8min tests then and take the average of the two intervals minus 10%

Jeepers thats some good numbers... Ive spent 8 months with an on and off chest infection that limited high intensity training... finally got in a good 10 days over the Christmas period to start building off

you can do 3 x 12min blocks inside a good hour session with 3min rest between blocks and a decent warm up... i did find i could still do more after the 3rd block but most of my IDT sessions during the week are an hour long

I have both but only recently got my stages PM, first got my cycleops IDT... I would do it the other way round if i could go back and do it over. I find the power data from longer rides out on the road to be more valuable in the long run when looking at strengths and weaknesses and what to address in your training. Just as effective to use a PM on your bike while on a cheaper entry level IDT as it is to use the higher end IDT's. My view anyway...

Here we go in picture format A nice workout to do for FTP is over unders - take for example a 10 minute interval block and break it up so that you do 1min @95% FTP and then 1min @ 105% FTP keep going up and down like that till you done 10 min total, rinse and repeat

Sweet spot / threshold intervals but the important key is to do intervals long enough and enough intervals untill you hit exhaustion in those zones to allow your body to adapt ... Eg. starting out you might do say 5min intervals @ 105% FTP before you hit exhaustion, over time you will progress till you can do 8, 10, 20 min intervals before point of exhaustion at 105% FTP I cant recall the % drop in average power for an interval to be considered exhaustion, will look it up this evening.

Took a while for my mail to come through but I got in

So if you don't get an email does it mean you didn't get in

Agreed its a very interesting number to look at after intervals to see how you progress through the workout. Definitely an important number to have on hand while out riding when it becomes available.

How rested are you before you do them? I find best is to do it after a good few days completely off the bike and away from training. Also dont try do the test with a power number in mind that you want to get to, i started covering up the power reading and just going on feel.

As far as i know its open just about every day of the week. Lots of guys going there on thursday, me included