SwissVan Posted January 25, 2016 Posted January 25, 2016 Long story shortened Despite the good advice and training methods given out on da hub...... if you serious about improving you need to go to a reputable coach for a physical assessment (fitness test) and training program based on your goals and the results of the assessment. There's a bit more to it than just training harder and riding hills
Spoke101 Posted January 25, 2016 Posted January 25, 2016 Here are some links that should help, they are in no particular order. Go though them as there are quite a few and maybe start with ones most relevant to where you are struggling. One thing I think we have all failed to mention is saddle height and pedaling action can play a huge role in trancfering your power to the road. Good luck and keep us posted of your progress. Train with GCNhttps://www.youtube.com/playlist?list=PLUdAMlZtaV13e3-rJq1W0O1kf2DVlslmC GCN - How To...https://www.youtube.com/playlist?list=PLUdAMlZtaV11U9AtszkMh0bpRqM4dtlDC GCN's Training Tipshttps://www.youtube.com/playlist?list=PLUdAMlZtaV13e3-rJq1W0O1kf2DVlslmC GCN Does Sciencehttps://www.youtube.com/playlist?list=PLUdAMlZtaV11LAqXNLDr38oTXh9RuyiRY GCN's Descending Tipshttps://www.youtube.com/playlist?list=PLUdAMlZtaV11PAS8eKZwjUI17fMncbyQE GCN's Climbing Tipshttps://www.youtube.com/playlist?list=PLUdAMlZtaV12FJHY9YYD5XJVpG0qOnGGL Eat Better, Ride Faster – GCN's Food For Cyclistshttps://www.youtube.com/playlist?list=PLUdAMlZtaV113GGigX9Mvavm31CPtemdW Ridesmart with British Cycling and GCNhttps://www.youtube.com/playlist?list=PLUdAMlZtaV13ngF37CXDK-2b5SZoMfpkh Racesmart with British Cycling and GCNhttps://www.youtube.com/playlist?list=PLUdAMlZtaV10DXaKA900aksfQfhjQlEGO
Veebee Posted January 25, 2016 Posted January 25, 2016 So seeing that the topic of coaches has come up, anyone know a good coach in the Durban area?
Frosty Posted January 25, 2016 Posted January 25, 2016 Some good advice posted, so I''ll add to it (from a non coach perspective). A common mistake when starting out with intervals is to go too hard for too long too soon. Think of beginner, intermediate, advanced levels. Not point for a beginner to start at advanced level training with a beginner leve fitness - not saying the OP is at beginner level i.t.o. Fitness, but rather in skill level. Best would be to start with shorter intervals, and build the intensity and duration each week. There's nothing wrong with 3-4 intervals of 2-3-4 minutes for the first few weeks, building up to longer, more intense workouts. You need to get the body accustomed to HIIT, and nothing breaks motivation thana beginner starting on advanced level.
rudi-h Posted January 25, 2016 Posted January 25, 2016 I'm 41, I've taken a 12 year break from cycling and i'm cycling way better now than when I was in my twenties. I have improved my average from about 19km/h in July in the Cradle, so I am pleased about that. I think you and most of the people here are right, I haven't given myself enough rest. I just hope I haven't gone backwards. But I'm not sure it's wise to compare myself to others. I need to focus on reaching my own potential, which might be nowhere near yours and that's ok. If only training volume/intensity/programmes were linear!Given where you came from (19km/hr average only 7 months ago) you seem to be doing great. I still think 13hr training weeks are huge for an average rider so I'd cut the volume done to no more than ~8hrs a week for a while and see how it goes. Also taking a full week or two off completely isn't a bad idea if you suspect being over-trained. Good luck and keep up the good work, you seem way more motivated than I can dream to be, so big up! PS don't run yourself down. I'm no superhuman and hardly made b teams in school. Pretty sure than anybody out there including yourself can outride me easily with a bit of hard work.
NordicElf Posted March 15, 2016 Author Posted March 15, 2016 An update. I was too shy to say that I was training for a tour down to Cape Town. We finished it off with the Argus. I did ok, I sometimes felt I was about 2km/h off the pace. I did really well on the long uphill drags where the pace was a bit slower. I felt like my fitness was there and my conditioning was there. I had no niggles or butt issues! Just not quite fast enough. My compact cranks got the blame but I know it's a lack of power. I'd like to do it again but I'm going to have to up my game if I'm going to qualify. I will be doing an FTP on Thursday, so I'll see where I'm at. It was good to read this thread again, I'm gong to use the advice to improve my power, now that I have a good base behind me now. I did CTCT in 4:05 - my first. I was pleased, my legs felt strong but not fast, so had a very comfortable ride. When I saw 76km to go, I thought, I'm nearly there! Thanks for all the advice before.
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