Wayne Potgieter Posted July 29, 2013 Posted July 29, 2013 and i was told the hub is a bad place to ask advice , some solid answers been given . likePleasure.
V12man Posted July 29, 2013 Posted July 29, 2013 @ wyatt....got it. BAse miles for me it is then. Wayne - doesn't matter what you do... Wyatt is going to BEAT on you... find yourself a gentle hill mid ride - 4 - 6% for about 150m with a clear start and end point - lamp poles are good for this. (I use Jellicoe avenue from just above the corner of Jan Smuts till the first robot)put bike in low gearride as fast and as hard as you can uphill at 90 - 110 rpm - flat out...roll down hillrepeat - till you can't see straight.. continue ride home in limp mode Do this at least twice a week, preferably 3 times. You will see and feel the improvement by the end of week 3 - guaranteed - and Wyatt will thank me. Warning - DO NOT do this if you have a cardiac condition. ChUkKy and Wayne Potgieter 2
'Dale Posted July 29, 2013 Posted July 29, 2013 99.9% of the people that reply on these posts are not pro cyclist or trainers and will not be able to give you good training advice lol... Prove that
Wayne Potgieter Posted July 29, 2013 Posted July 29, 2013 Prove thatHubGurus never have to prove anything.
Eldron Posted July 29, 2013 Posted July 29, 2013 Time in the saddle....its like money in the bank... Yes and no. In many ways intervals are painful shortcuts to fitness. I would guess most of us have around 8-10 hours/week to ride. If you use 80% of those hours to ride base you're wasting a lot of hours in my opinion. nickc and Prince 2
SwissVan Posted July 29, 2013 Posted July 29, 2013 is training ever what we want it to be , i dont think i have ever heard a athlete say my training is right on track . work, life , sickness, broken rib all these things make it a challenge.race day will present how i was doing i think Very true....Broken rib, you broke a rib....
Iron Posted July 29, 2013 Author Posted July 29, 2013 Very true....Broken rib, you broke a rib.... Yip .
Wyatt Earp Posted July 29, 2013 Posted July 29, 2013 www.joefrielsblog.com Enough said Yip, recovery is the key word here, something that doesn't happen too easy every time you empty the tank.
Li Mu Bai Posted July 29, 2013 Posted July 29, 2013 ONCE YOU HAVE BASE MILES UNDER YOUR BELT ! note above ! what is the next step to getting faster and building more power ? intervals 2 perhaps 3 times a week with good rests in-between days is a proven winner although controversial it seems or long 75% rides ? what's everyone's take, I'm curious ? or should I go get a bowl of popcorn for this one .GET CLIMBING.
SwissVan Posted July 29, 2013 Posted July 29, 2013 Yes and no. In many ways intervals are painful shortcuts to fitness. I would guess most of us have around 8-10 hours/week to ride. If you use 80% of those hours to ride base you're wasting a lot of hours in my opinion. Yeah its a potentially a topic that ranks up there with politics and religion Basically imho there is a time and place for everything, variety adds spice kind of philosophy but as dangle mentioned earlier...watch out for the burnout factor...its very easy to get carried away with the high intensity short cuts
Wil6 Posted July 29, 2013 Posted July 29, 2013 one word....tabataMy ballas trek in my maag op as ek daai woord hoor... rouxtjie 1
SwissVan Posted July 29, 2013 Posted July 29, 2013 Yip . Eish not ideal, hopefully you can train now?
Cat2forLife Posted July 29, 2013 Posted July 29, 2013 What I used to do to calculate my HR threshold.Warm up 20minDo a 20min time trial as hard and fast as you can for the whole 20min.Your threshold will be around 5 - 10 bpm of your avg HR for the TT.( where your HR is just before where your lungs start to scream stop...)That is the quickest way to calculate where your threshold is.Approx..... Thanks man That helps a lot! Just from my base training (it started out difficult with a partner MUCH fitter than me) I already know that's about 185 bpm. I am starting to catch up to him now. Don't really reach that HR all that much anymore on what he calls base rides
Cat2forLife Posted July 29, 2013 Posted July 29, 2013 Originally the boffins said you must do a 60 minute individual time trial, but as that's difficult for the average guy to do the TT method has got shorter but still provides a good method to figure out LT Ideally you need to be tested under controlled circumstances by someone who has the right equipment and experience. You can quite accurately estimate what your LT heart rate is by doing a relatively simple test on your bike, either do a 30 minute individual time trial (flat course) or a long hill climb (20 – 30 minutes) both at a steady paced but maximum effort that you can maintain for 30 minutes. Record your average heart rate for the last 20 minutes and that should be close to your LT level i.e. if your average HR for the last 20 minutes was 165 bpm then your LT would be very close to that. http://www.lactate.c...efinitions.html The lactate threshold is the maximal effort or intensity that an athlete can maintain for an extended period of time with little or no increase in lactate in the blood. It is an effort or intensity and not a specific lactate level. It is most often described as a speed or pace such as meters per second, or times to achieve certain distances such as minutes per mile or kilometer for running and minutes per 100 m in swimming, or as a power measure such as watts. Thanks that helped a lot too I will definitely give the link a couple of reads.
The Ghost Posted July 29, 2013 Posted July 29, 2013 @ wyatt....got it. BAse miles for me it is then. What level are you at now?Distance and time?
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