Is your Epic training on track - where should you be right now?

[Mellow]

guys, watch out for over training. 8 weeks is a long time for the epic

[Guest]

guys, watch out for over training. 8 weeks is a long time for the epic

 

I would taper at least 3 months before the big day

[Blindspot]

mmmm.....I wonder how much wood and woodchuck could chuck if a woodchuck could chuck wood?

 

The answer is uncountable, but you used his name without using capital letters. You can expect a roundhouse kick to the face soon.

[Bicycle Supply Chain]

Hi all,

 

Ok so Iron and I are partners for the epic. I rode the berg and bush this weekend, I finished day 1 in 8h47. was so shattered that I struggled for the 2 next days!

 

I ended up pushing most hills, never realised how much a 1000m of climbing was!!

 

I really busted my arse training for this event and thought i was feeling really good going into it.

 

Can someone explain intervals?

 

What sort of hours per week would one need to be doing to complete epic? work allows about 2 hours per week, over weekends I can do one 2 hour ride.

 

Thanks for the help and advice guys.

 

Mike

[Guest]

Hi all,

 

Ok so Iron and I are partners for the epic. I rode the berg and bush this weekend, I finished day 1 in 8h47. was so shattered that I struggled for the 2 next days!

 

I ended up pushing most hills, never realised how much a 1000m of climbing was!!

 

I really busted my arse training for this event and thought i was feeling really good going into it.

 

Can someone explain intervals?

 

What sort of hours per week would one need to be doing to complete epic? work allows about 2 hours per week, over weekends I can do one 2 hour ride.

 

Thanks for the help and advice guys.

 

Mike

 

Dear Mike

 

Appreciate your humbleness to come and ask the big dogs on how we do it. So here goes son, listen up.

AT least 2 hours per week of slow, high cadence riding. Must add up to at least 15km for the week.

 

Forget intervals. Its a fancy term used by people who dont know what they are talking about, quite the opposite to me.

Eat, eat,eat, but eat out, not home cooked stuff, they hold no nutritional value at all.

KFC, Steers and Chicken Licken has proved over years that people can survive on chicken, meat and potatoes.

 

Drink, Drink, Drink - but carbo load - Beer, Powerade, Energade, Tarzanade, Bioplus, Biominus,32GI, 34GI, SPIKE, MIKE, YIKE <--all the good stuff.

 

Service your bike after every ride. those Dale's are soft toys, and need extra attention.

You should be spending more time on servicing the thing than riding it. Kapiesh?

 

Feel free to ask for my expert opinion any time of day. I should respond with tips and trick that will help you and your Iron friends finish at least within 15minutes of Stander & Sauser. (they also follow my bomb-proof recipe and tactics list)

 

Your sincerely

Mr HNB

[Iron]

Dear Mike

 

Appreciate your humbleness to come and ask the big dogs on how we do it. So here goes son, listen up.

AT least 2 hours per week of slow, high cadence riding. Must add up to at least 15km for the week.

 

Forget intervals. Its a fancy term used by people who dont know what they are talking about, quite the opposite to me.

Eat, eat,eat, but eat out, not home cooked stuff, they hold no nutritional value at all.

KFC, Steers and Chicken Licken has proved over years that people can survive on chicken, meat and potatoes.

 

Drink, Drink, Drink - but carbo load - Beer, Powerade, Energade, Tarzanade, Bioplus, Biominus,32GI, 34GI, SPIKE, MIKE, YIKE <--all the good stuff.

 

Service your bike after every ride. those Dale's are soft toys, and need extra attention.

You should be spending more time on servicing the thing than riding it. Kapiesh?

 

Feel free to ask for my expert opinion any time of day. I should respond with tips and trick that will help you and your Iron friends finish at least within 15minutes of Stander & Sauser. (they also follow my bomb-proof recipe and tactics list)

 

Your sincerely

Mr HNB

 

Wow , thanks for this .

 

How much do we owe you ?

[mikeMT]

@Iron, noticed you got rid of the road bike, what you replacing with? Or really focusing on your MTB now?

[mikeMT]

Wow , thanks for this .

 

How much do we owe you ?

 

@Iron, noticed you got rid of the road bike, what you replacing with? Or really focusing on your MTB now?

[Guest]

Wow , thanks for this .

 

How much do we owe you ?

 

Is free.

I believe in community development.

[Iron]

@Iron, noticed you got rid of the road bike, what you replacing with? Or really focusing on your MTB now?

 

with another mtb , i got lots now . as i dont know how to fix punchers everytime i get a flat i buy a new bike ................

[Guest]

with another mtb , i got lots now . as i dont know how to fix punchers everytime i get a flat i buy a new bike ................

 

There is no other way.

Modern bikes don't have tubes in them, so when you cut a tyre, or get a thorn, it means the tyre is past its life and must be replaced.

Same with V-Brakes. Replacements are wayyy too expensive.

[Enticement]

Hi all,

 

Ok so Iron and I are partners for the epic. I rode the berg and bush this weekend, I finished day 1 in 8h47. was so shattered that I struggled for the 2 next days!

 

I ended up pushing most hills, never realised how much a 1000m of climbing was!!

 

I really busted my arse training for this event and thought i was feeling really good going into it.

 

Can someone explain intervals?

 

What sort of hours per week would one need to be doing to complete epic? work allows about 2 hours per week, over weekends I can do one 2 hour ride.

 

Thanks for the help and advice guys.

 

Mike

 

Hi boosted gp

 

In short, improving your level of conditioning requires 2 types of adaptations in your body: 1) peripheral changes (that is getting a well established transport system established in your body - arteries, veins and capillaries); and 2) in-cell changes to process the oxygen, nutrients and whatever is needed in the muscle cells to make them contract. The 1st happens through LSD-type training (long slow distance), but the 2nd best happens through high intensity training, also referred to as interval training. The proper sequence for conditioning is therefore to 1st look after (1) and then do (2).

 

Typically marathon riders prepare by doing lots and lots of LSD, but unfortunately, with the manner in which the Epic's route is designed, athletes need to incorporate high intensity training in their training programs as the route forces you to operate for long periods very close to your max exertion levels. If you have not prepared for that, it becomes a nightmare! So, how do you start incorporating high intensity training in your program? Best is to use an activity many moons ago Swedish athletes started to use, which was dubbed Polish fartlek training. Use your normal training ride and use the 1st 20 minutes as warm-up. After warm-up you vary your speed between race pace (about 80-90% of max) to sprint (about 90-100% of max) to your absolute fastest (about 110% of max) with rest periods in-between. The idea is to make it fun-filled and to constantly switch pace, but when you go hard you must "gooi-die-kole"! The last 20 minutes again is a cool-down period. But don't "time" your high intensity parts - make it flat-out (90%) from "this lamp post to that tree" and then slow (65%/recover) to "that gate" and then a brisk pace (80%) "to that rock", etc ...

 

Start with 1 session per week, which you increase to 2 within 3 weeks and 3 in 6 weeks. Make sure you rest well in-between these sessions as you should be very cautious not to over-train. What you actually do through this type of training is to condition your body to use the energy systems available best!

[Iron]

Hi boosted gp

 

In short, improving your level of conditioning requires 2 types of adaptations in your body: 1) peripheral changes (that is getting a well established transport system established in your body - arteries, veins and capillaries); and 2) in-cell changes to process the oxygen, nutrients and whatever is needed in the muscle cells to make them contract. The 1st happens through LSD-type training (long slow distance), but the 2nd best happens through high intensity training, also referred to as interval training. The proper sequence for conditioning is therefore to 1st look after (1) and then do (2).

 

Typically marathon riders prepare by doing lots and lots of LSD, but unfortunately, with the manner in which the Epic's route is designed, athletes need to incorporate high intensity training in their training programs as the route forces you to operate for long periods very close to your max exertion levels. If you have not prepared for that, it becomes a nightmare! So, how do you start incorporating high intensity training in your program? Best is to use an activity many moons ago Swedish athletes started to use, which was dubbed Polish fartlek training. Use your normal training ride and use the 1st 20 minutes as warm-up. After warm-up you vary your speed between race pace (about 80-90% of max) to sprint (about 90-100% of max) to your absolute fastest (about 110% of max) with rest periods in-between. The idea is to make it fun-filled and to constantly switch pace, but when you go hard you must "gooi-die-kole"! The last 20 minutes again is a cool-down period. But don't "time" your high intensity parts - make it flat-out (90%) from "this lamp post to that tree" and then slow (65%/recover) to "that gate" and then a brisk pace (80%) "to that rock", etc ...

 

Start with 1 session per week, which you increase to 2 within 3 weeks and 3 in 6 weeks. Make sure you rest well in-between these sessions as you should be very cautious not to over-train. What you actually do through this type of training is to condition your body to use the energy systems available best!

 

[DR ◣◢]

Lots of LSD. Got it!

 

Who knows a dealer that will sell in bulk?

Edited November 6, 2012 by S.I.R Maxxis

[deonkretch]

A program for conditioning is actually a project plan to ensure you cover every base, thereby ensuring you achieve your goal! It therefore constitutes certain things that must be achieved within certain time constraints, as we work towards March 2013. In order to manage your preparation progress (if you are unsure whether you're on track), take the total time you have for preparation (even if you have started 6 month ago) and divide it into an off-peak, pre-peak and peak period. This is because the focus on the respective elements of conditioning within each respective period differs. For the 2013 Epic, make sure your peak period starts at least 15 Jan 13 and your pre-peak period at least middle Nov 12.

 

??? Speak English and tell the hubbers what they should be doing (in your opinion) in normal English that even someone with a PHD can understand and how you can assist them with your training plans. Donner man, hoe moeilik is dit? Or do you like sitting in front of your notebook watching people take the piss out of you post after post?

 

If you just focus you could be spending that time training people... ffs.

[DR ◣◢]

He did. Do LSD!

Edited November 5, 2012 by S.I.R Maxxis