BikeMax

I have just written a 12 week programme specifically aimed at a sub 3 hour Argus (and 3.5 and 4) http://www.bikemaxpower.com/browse_products/13

I knew the English might be a problem for you... "longer sustained efforts" - 15 mins ++ is a "longer sustained effort" and this is what I was referring to, as opposed to 3 min which is NOT a "longer sustained effort" Verstaan ?

No, unfortunately I seem to work harder than a lot of other guys on the Hub but I will when I have some time. I am assuming that these are based on some sort of testing and research but the problem with published findings is that you generally can find just as compelling reading which proves the opposite. Research done by Dr. Michael Colgan for instance. Doesn't mean we shouldn't read everything. The more information the better, the key is to establish what works for the individual and to be able to adapt training, on and off the bike, to him or her. Agreed - but it should surely be based on recent scientific research rather than anecdotal evidence ? I thought that Colgan was primarily a nutrition expert, has he published something on strength training for cyclists ? (if so I would like to read it if you have a link)

here is the next article that will shed more light on "Strength Endurance" or low cadence type training; http://home.earthlink.net/~acoggan/setraining/

Have a read of this - it will help you get a better feel and understanding of why strength training is not going to do much for your endurance cycling; http://home.earthlink.net/~acoggan/misc/id4.html

There is much misunderstanding in this area - all I ask is that you read and consider the article I posted. You will see that even the hardest sprint uses only around 50-60% of your maximum force - in other words, even when sprinting, strenght is not the limiter and much less so when riding under other circumstances. Off to DC now.. BikeMax2007-11-23 06:15:19

Leg strength is not a "limiter" in endurance cycling so increasing it will not benefit performance. Plenty of research on this - try this for starters.. http://home.earthlink.net/~acoggan/misc/id4.html

Well..maybe, but not for the reasons you are thinking (I don't think..) Your ability to put out a certain power is constrained by your cardiovascular system and not by your weight or your bike or your tyres etc etc If you ride a heavier bike, or you ride up a hill, or you ride into a headwind, or you attach a sail to your bike or any of the other things that might slow you down, then all that happens is that you ride slower for the same power output. Riding a heavier bike, or putting a weighted pack on your back will make you ride slower for the same output. In theory if you ride the lighter bike faster you will achieve the same benefits. The only reason that guys will ride the heavier bike in training is that they "may" find it easier to increase intenity this way rather than riding faster on the lighter bike. Hope that makes sense to you ?

Weight and tyres will have an impact - but the impact is not on your ability to put out power but instead on the speed that the power will generate. Just like a bigger, heavier rider will need more power to ride at a given speed than a lighter rider (could be same rider weight but on a heavier bike or bike with knobblies..)

PM me if you have not come right - should have room and be leaving around 2pm

I think you answered my question right there Bruce. So the higher the heart rate the higher the intensity of the training - which at the right time would result in quicker improvement on the bike. Is that right? So could one say that in a race one wants the intensity at a lower heart rate but in order to achieve that one needs to train at a certain power at a higher heart rate so that the intensity of training is higher. Threshold training...what % HR would be most beneficial 80% or 90% of max No... The measure of intensity is the power output (see Bruce's post) The HR is your response to that intensity. The HR response to a given intensity will be affected a many variables (fatigue, stress, hydration, nerves etc) You cannot control your HR in training for a given power output Vs in training so better to forget about it and manage your intensity via the direct measure that you have at your disposal.

It is tough to say when you will see this - but if you accurately track resting HR over a period of say 6 months of consistent training, you may see a slight reduction. It also depends on where resting HR is at present and your current level of fitness. I wouldn't worry too much about it - instead why not guage fitness by looking at how fast you can rode for a given period or over a given course.

Vittoria gets rated the best in the various tests I have seen but I have never had a problem with Conti and it is easier to get. Tufo tape great but they strongly advise you don't use it with non Tufo tyres (Tufo tubs have a different type of base tape) BikeMax2007-11-15 04:44:23

The power stats from the weekend are now updated on our website here; http://www.bikemaxpower.com/blog/Peter_Wright/293 BikeMax2007-11-12 07:33:36

Stevens SLC Team (<850gms and super stif)

To work out energy expenditure in joules, you multiply average power (/1000) by time in seconds. Thus, the work done in 1-hr at 190 W avg is 684 kj (0.19 x 3600). To convert this to kcal you divide by 4.18, i.e., 164 kcal. However, the human body when cycling is only around 25% efficient (normal range ~ 20 - 26%), thus, this needs to be calculated, to work out the human energy consumption, i.e., 164 / 0.25 = 656 kcal. To work out the exact amount of energy expended you'd need to go to a sports science lab and have your expired air analysed. As a *good* ballpark figure, it's best to estimate energy expenditure simply by quoting the work done in kj as kcal, i.e., in the above example you would just say 684 kcal. Efficiency changes with both cadence, and absolute power output, and also with fatigue. At higher cadences, efficiency *decreases*, while at higher powers it *increases*. As you fatigue efficiency decreases. BikeMax2007-11-08 11:18:33

so how much food is 1900 or say 2000Kcals equivalent to - about 10 jungle oats bars? Probably about that I would think.