BikeMax

Thanks.

PPO is dependent upon the test protocol and is usually found via a ramped power test - what was your figure ? Peak power is dependent upon a mixture of energy systems and can be improved by working on V02 max and anaerobic work capacity. Gym work will offer no benefit at all as strength is not the limiter here. Threshold intervals for 12 mins may help but are primarily focused on a longer duration. I would suggest sets of 4-6 x 4min intervals at a pace that sees you just able to complete each interval and very near MHR - rest for 5 mins between each interval. Some longer threshold intervals of say 2 x 20 min will help raise threshold power - these should be done at around the 85% MHR and can be done on flat or climbs with about 10 mins between them. For what its worth PPO is not the real limiter to performance until threshold hits a ceiling - until then the threshold intervals of 15-20 mins are your best bang for buck in terms of improving performance.

Good call - they really do improve the look and lines of the bike. If you get better traiing too then what a bonus Maybe add some of those streamers from the handlebars like on my daughters bike..

Bruce Bottom line - don't try and apply your logic to somebody else.. IMO he is just stupid - anyone who forgets what he has said and then denies it on camera, only to retract 30 secs later when confronted with what he has actually said when filmed... probably not the sharpest tool in the box. All this honesty stuff - I struggle with that. Plenty of folks are honest and don't do the sort of despicable stuff he does but they don't get praised for it. Our sport needs cleaning up if it is to survive - getting rid of characters like him is the first step.

Name : Peter Wright DOB : 18 September 1967 Club : City Cycling (Vineyard BikeMax) Dope Status : Totally Clean

No' date=' regular funride with PPA seeded A,B etc.. but all of the A guys are licensed, but contain elite and some subvet riders.. and I don't wish to be the person trying to get into A group without an offical PPA funride number, that has to be posted to you, and they have checked over and over that you are a paid up member! [/quote'] Bloody hell you are not kidding - and if they have not posted it to you then woe betide trying to start with a tem number - to the back I tell you..

But you'r tempted... Bike took me 7.21 on a very mountainous course (you would have loved it) - somebody told me "you will want to throw your bike off the mountain side" - I did feel like that - hated it and couldn't wait to get to the shuffle - I mean run - (and I hate running) Oh yeah, and that was after literally fighting my way through a washing machine of people trying to swim over each other in the ocean while staying in a straight line Yeah - a bundle of laughs

Yes - thanks.

Yes - it is a regular PPA ride.

20 Additional Facts about your Maximum Heart Rate 1. Maximum heart rate does not predict better athletic performance. 2. Maximum heart rate does not predict worse athletic performance. 3. Maximum heart rate does not reflect your current level of fitness. 4. Maximum heart rate is the highest number of beats per minute that your heart can contract in one minute. 5. Maximum heart rate is not affected by your current level of fitness. It isn?t higher if you are more or less fit. 6. Maximum heart rate cannot be increased by training. 7. Maximum heart rate cannot be increased by training eating certain foods, getting stressed out, or drinking energy drinks. 8. Maximum heart rate may be test-day sensitive particularly if you are not properly rested before taking a maximum heart rate test. 9. Maximum heart rate is altitude sensitive, decreasing ~ 1 bpm per 1,000 feet of elevation. 10. Maximum heart rate varies greatly among people of the same age. 11. Maximum heart rate is frequently measured at over 200 bpm in children. 12. Maximum heart rate cannot be estimated by using any mathematical formula. 13. Maximum heart rate is the 100% value or the top of Zone 5, the Red Line Zone in the Heart Zones Maximum Heart Rate Chart. 14. Maximum heart rate can be assessed relatively accurately by using sub-maximum testing protocols. 15. Maximum heart rate can only be sustained for 15-45 seconds before you are forced to stop. 16. Maximum heart rate in adults has been measured as low as 155 bpm and as high as 240 bpm. 17. Maximum heart rate is higher those with a small heart size or mass. 18. Maximum heart rate is often higher in women. 19. Maximum heart rate of an elephant is ~30 bpm and for a hummingbird is ~500 bpm. 20. Maximum heart rate is the anchor point for setting your five Heart Zones Training(Max HR) training zones. Another one; Body Position on the Bike will Influence Heart Rate. Let's say I am riding on an indoor bicycle trainer with my upper body parallel to the ground (Hands on the drops) at a heart rate of 145. Raising upright while continuing to cycle at the exact same workload will result in an increase in heart rate of about 5 beats per minute. Trust me I have experimented with this effect on many a winter evening! This is due to decreased venous return in the more upright position. Heart rate increases to compensate for the slightly decreased venous return and stroke volume, keeping cardiac output constant. Whe I return to the drops, the heart rate drops again. BikeMax2006-09-28 05:10:29

Gumpole That is not an easy one to explain. Some things to consider; 1. Are you less fit than last year ? 2. Are you more rested at the moment than last year ? 3. Are you riding faster for the increased HR - in other words, would you simply be pushing harder ? 4. It is very tough to reach MHR and I would not expect you to do it routinely on a ride as it is ussually only seen in a formal test environment. It may be that you have got fitter and as such are able to push closer to max ? 5. Weight - more weight does = more work for the heart to do and so if you are climbing at the same speed you will be working harder and the HR will be higher. 6. Do you have any heart related illness in the family and have you had your BP checked lately ? 7. The fact that you say you can get it to 185 "easily" in a spin class whereas 179 is your highest recorded rings some bells for me and so I would keep a close eye on it and maybe get yourself checked out.

Fighting talk...can't wait..

Fantastic - no cast excuses for WW as he can always sit on the back Nick and I are riding Robby and Uwe Spread the word - we are gong to need more help to beat RR / Uwe

The BikeMax Vineyard Reeds funride on the 8th October will be hosting a Kenzan Tiles Tandem challenge with some great prizes. There will be a weekend in a Saab convertible donated by Reeds, as well as some cash prizes. So come on all you tandem owners and get ready to race - it's a great tandem route and a superb family venue for hanging out afterwards. Fatty ? WW ? The challenge is on boys if you are up to it ..

Yep - lets make this a great one. While doing my morning suffering in a beautiful warm 17 deg on Sig Hill - saw a Rooikat - amazing