MichH

cervelo, you know better! If you're riding with us you have to have a peak helmet, cycling shorts, bling cycling shirts, etc!

No plans, just need a 4-5 hour ride.

Hehehehe, I've got pepper spray, so we should be fine, but a male presence will be good! Next time...

Hi all, Myself and a girl friend are doing a 4-5 hour MTB ride on Sunday. We can always go to Northern Farm or Spruit, but I'm looking for something different. Anyone have suggestions? Any men want to join us to scare off would-be attackers?

I'm online! Woo hoo! That means I'm taking an unscheduled internet break!

Hehehehehe Nellie, now I don't feel left out!

Looks like some serious sign language. When I take my pulse, it means "...." and when you pick your nose it means "...." No seriously, I'm guessing the guy on the right is Latrinus Emmer, but the guy on the left?

Yeah ewep, everyone else looks WAAAYY too serious!!

What is the cost, where are you putting it, is it part of shaunh's existing program or a new initiative?

I'm sure there's a Hub rule that the topic originator has to understand everything posted in their thread, Cruxie would certainly be in trouble if that was the case! Cruxie, now I understand why you're confused! I struggle to decipher HR data!

Thug, my Commencal would never forgive me for trying to tie it down to an indoor trainer! Rather wreck the Haro on the IDT.

Mark, I need to buy another speed sensor. I primarily MTB so the speed sensor is on the MTB.

Hehehehe! I'm with Lulu, I woulda been 3 when there was last snow! It was definitely snow last night, my sis called at midnight and we sat and watched it out the window. Turned to sleet later...

Holy roller, my next question on the 2am line of questioning was " Who/ what is a tumbleweed?" but I see you answered that! My labs would be far too interested in the warm house to walk to my nearest Wild Bean Cafe at 2am!

Thanks MWNN, Wonder Woman, at 185 I wanted to kots!

MWNN, your mailbox is full!

OK, I'll see what type of resistance, gear, cadence ratio I can maintain at high perceived effort. Seeing as I did short sprints today, i'll do 2 x 20 on Thurs, and 4 x 4 next Tues. Then I'm doing 2 hr on Saturday MTB and 4 hr on Sunday MTB. Thanks Bikemax for all the help, it's a murky world of training info!

Oh ja, and perceived effort Wonder Woman, my max that I've seen is 192. So 185 from a RHR of 57 is 95%?

Thanks Bikemax, you always have such valuable input. OK, I'll go back to the 2 x 20 min sessions rather. Quick question, is that 90-95% of HR? Alternatively, how can I measure for the 4 min intervals you mention? Have time, cadence, speed, resistance, HR...

So, last night I set up the IDT again. This time I'd been reading up and taking some of the advice offered here and decided to ride more by perceived effort and cadence. I also read that it makes sense to do one day of 5 x 60 sec and 5 x 90 sec, and then a different day of 2 x 3 min and 2 x 5 min. Today was the short sprint day... So, you can see I only managed 4 sets, the first 2 with 2:30 recoveries and the 2nd 2 with 3 min recoveries. The 3rd set 90 sec sprint I kinda overdid it. Now I know why you all wanna kots when you get off the bike! the next sprint was taken a bit easier and the last one was back up at the same effort before my warm down. I must say, I'm finding spinning with my iPod helps a lot, and I put the TV on (mute) for something to look at.

Thanks Michael, it was a fun ride! That road bike is mighty light after my big boy, but such limited gears! Sigh. I really felt strong, but I've got no idea how to pace any more. I'm sprinting, then dawdling. Too much time spent doing MTB-induced intervals!

Thanks guys Saw my physio yesterday and he was impressed that I haven't hurt myself again (grin). Thug, what'ya doing on Sunday? I'm looking for a 4 hour ride (physio veto'd the 6 hour plan, sigh)

THAT IS SHOCKING! Well, there goes that plan. I really want to get in a 6 hour ride. Lemme see what I can organise...

Hehehehehe! I need to get some serious training in, Kalahari Challenge in a couple of weeks! 95km through Kalahari singletrack on Day one, 85km on Day two!! Erm, I'm considering doing the 6 hour at Phambili next weekend, might hurt?!