madbradd Posted April 22, 2016 Share Can you use Wattbike on Zwift? You can, but it's not ideal. Zwift, Bkool, CVT and the like are best paired with smart trainers (Kickr, CycleOps Powerbeam, etc.) as they dynamically control the resistance based on the course. AFAIK you can't do that with a WattBike. Having trained on a Kickr and a Wattbike, I would always say the Kickr is better for home use. Wattbike is great, but I could never spend 3 hours on it. I've done several sessions of 2h30+ on my Kickr and the longest being 3h45. Not as tough as on a constant resistance trainer. If you're spending R40k on a trainer.... rather get a Kickr, a cheap/second hand frame and front wheel, and upgrade your racebike and put the "old" components on your trainer. Link to comment Share on other sites More sharing options...
Rocket-Boy Posted April 22, 2016 Share Increased muscle mass might also not be a good idea? For endurance, keep within Discovery's proposed zones for maximum gainzDiscovery always knows best, their guidelines are based on the latest scientific research. Link to comment Share on other sites More sharing options...
Frosty Posted April 22, 2016 Share come to Slaapstad and race - are we the only place in the RSA that have winter racing? ll3.jpgMay1 Sun WP League TT 20km Riebeeck Kasteel8 Sun WP League Crit Ottery 15 Sun WP League Road 108 km Atlantis22 Sun WP League Road Killarney29 Sun WP League Road 120 km Worcester - RawsonvilleJune 12 Sun WP League Crit Lights by Linea - Polkadraai19 Sun WP League TT 20km Riebeeck Kasteel26 Sun WP League Road KillarneyJuly 10 Sun WP League TT 20km Riebeeck Kasteel17 Sun WP League Crit Lights by Linea - Burgundy Estate24 Sun WP League Road 125 km FesantekraalAug 7 Sun WP League TT 20km Riebeeck Kasteel14 Sun WP League Road Killarney21 Sun WP League Road TBC28 Sun WP League Crit Lights by Linea - Paarden Eiland What are the numbers like at these events? Link to comment Share on other sites More sharing options...
City Cycling Athletic Club Posted April 23, 2016 Share What are the numbers like at these events?the smallest field was for the TT - 69 riders and the largest was for the circuit race at Lady Loch 215 riders - this is not counting the u10/12/14/16/18 who use our logistics but are not part of the series. so far we have had over 500 individual riders ride at least one of the events - we average ±150 riders per event and we race Categories 1 (PPA ABC) 2 (PPA DEFG) 3 (H - Z and Masters) not age categories.stressful at times but we are getting there. go to western province cycling FB page Link to comment Share on other sites More sharing options...
Frosty Posted April 23, 2016 Share the smallest field was for the TT - 69 riders and the largest was for the circuit race at Lady Loch 215 riders - this is not counting the u10/12/14/16/18 who use our logistics but are not part of the series. so far we have had over 500 individual riders ride at least one of the events - we average ±150 riders per event and we race Categories 1 (PPA ABC) 2 (PPA DEFG) 3 (H - Z and Masters) not age categories.stressful at times but we are getting there. go to western province cycling FB pageWell done. Link to comment Share on other sites More sharing options...
plyometric Posted April 25, 2016 Share I would like to think that during this 'off season' you increase your volume (amount of hours spent on the bike) and decrease your intensity (measured in heart rate or wattage' and with 2 months before Amashova start decreasing volume and upping the intensity . Now is a great time to improve power through gym workouts ....Squats , lunges , 1 leg squats , dead lifts keeping reps light for about 3-4 sets of 12-15reps and as amashova approaches decrease reps and increase your weight ( 5-7 reps ) 3-4 sets.Core work : Pilates is great of do it daily at home . Also cross train during this time to increase aerobic base....swim , run etc.Don't worry about speed skills during winter ...just focus on fitness . Link to comment Share on other sites More sharing options...
plyometric Posted April 25, 2016 Share I would like to think that during this 'off season' you increase your volume (amount of hours spent on the bike) and decrease your intensity (measured in heart rate or wattage' and with 2 months before Amashova start decreasing volume and upping the intensity . Now is a great time to improve power through gym workouts ....Squats , lunges , 1 leg squats , dead lifts keeping reps light for about 3-4 sets of 12-15reps and as amashova approaches decrease reps and increase your weight ( 5-7 reps ) 3-4 sets.Core work : Pilates is great of do it daily at home . Also cross train during this time to increase aerobic base....swim , run etc.Don't worry about speed skills during winter ...just focus on fitness . Link to comment Share on other sites More sharing options...
SwissVan Posted April 26, 2016 Share the post wasn't directed towards what to do to prepare for winter riding, but more so towards what type of training 1 should do to improve during the months that we are not "racing" Recently, all I did was ride, ride and ride. So now I have the chance the change the routine and focus on cross training that will help improve cycling. Its a good idea to take up some other activities, it will help keep you motivated. Just doing boring mileage is not going to achieve much and might even leave you demotivated by the time summer comes around. That does not mean you can forget cycling and start in summer, you need to do the hard training before summer comes around, look at quality over quantity. To get some ideas...LOL start with a session on the couch and viewing the Nino Hunt for Glory series Chapter 1 thru 9 https://www.youtube.com/watch?v=CctaKbrQLE0 Chapter 9 Part 1 in particular.... https://www.youtube.com/watch?v=xW-nWnl5hYk Link to comment Share on other sites More sharing options...
Captain Fastbastard Mayhem Posted April 26, 2016 Share Its a good idea to take up some other activities, it will help keep you motivated. Just doing boring mileage is not going to achieve much and might even leave you demotivated by the time summer comes around. That does not mean you can forget cycling and start in summer, you need to do the hard training before summer comes around, look at quality over quantity. To get some ideas...LOL start with a session on the couch and viewing the Nino Hunt for Glory series Chapter 1 thru 9 https://www.youtube.com/watch?v=CctaKbrQLE0 Chapter 9 Part 1 in particular.... https://www.youtube.com/watch?v=xW-nWnl5hYkhis workouts are intense!!! Link to comment Share on other sites More sharing options...
Veebee Posted April 26, 2016 Share thanks for all the input guys. my week's holiday to the bush starts today, without any bikes.So will get going with the cross training from next week, think I will tackle gym and some running in the week, and then 2 rides on the weekend. Have 5 months to get my weight down, and power n endurance up, have to make this time count !! Link to comment Share on other sites More sharing options...
Fat Boab Posted April 26, 2016 Share (Sorry haven't read all the thread, so if this is repetition, my apols!) You could try entering a mid-winter event, particularly one with a differing emphasis? The Jock Tour/Classique is 'ideal', as due to the hilly nature of the events, it forces you to train climbing more, instead of cruise-mode. Anyway that's what I've done and never having done the Jock Classique before, we'll see what pans out. It's certainly quite affirming planning out training rides to include as many hills as possible instead of the more 'speed' oriented alternatives, and after a while, hills start to become the norm....sort of. Edit: and there's nothing like training for hills to motivate you to lose an extra kilo or two! Link to comment Share on other sites More sharing options...
Zatek Posted April 26, 2016 Share I bought a Vortex and did 2 rides in zwift and I am hooked. There are weekly races according to you power to weight ratio. Doing my 1st race tomorrow. This will also keep you motivated and if you have adsl line all you need is a zwift account which cost less than R200 a month. Perfect training in the winter and get more racing experience. My 2c Link to comment Share on other sites More sharing options...
Veebee Posted April 26, 2016 Share (Sorry haven't read all the thread, so if this is repetition, my apols!) You could try entering a mid-winter event, particularly one with a differing emphasis? The Jock Tour/Classique is 'ideal', as due to the hilly nature of the events, it forces you to train climbing more, instead of cruise-mode. Anyway that's what I've done and never having done the Jock Classique before, we'll see what pans out. It's certainly quite affirming planning out training rides to include as many hills as possible instead of the more 'speed' oriented alternatives, and after a while, hills start to become the norm....sort of. Edit: and there's nothing like training for hills to motivate you to lose an extra kilo or two! I just received the mail from ASG about the Jock entries closing next week. I am thinking about entering, but just need to look at it properly and make a holiday out of it as it's going to be a trek to get there from Dbn. Link to comment Share on other sites More sharing options...
'Dale Posted April 26, 2016 Share Check out GCN on U-Toob, Vivek'Lots of good stuff relating to off-season training there Link to comment Share on other sites More sharing options...
Frosty Posted April 26, 2016 Share Its a good idea to take up some other activities, it will help keep you motivated. Just doing boring mileage is not going to achieve much and might even leave you demotivated by the time summer comes around. That does not mean you can forget cycling and start in summer, you need to do the hard training before summer comes around, look at quality over quantity. To get some ideas...LOL start with a session on the couch and viewing the Nino Hunt for Glory series Chapter 1 thru 9 Boring miles? I didn't know that actually existed. Every time I get on the bike it's to have "fun", so it can never be boring. Fun could be defined as a coffee ride, pushing a few club members to keep the gaps closed, sprinting against the team mates to a corner, attempting to steal a KOM, defend a KOM, in the hurt-box for "x" amount of time, riding nowhere slowly. Heck, even a ride for 45 mins is better than no ride. Reminds me of a comment from a race in April - the guy said "Most boring race ever". He was probably referring to the course, with his average HR was 120-odd bpm. Looking at the Strava Flybys[emoji769] he was sitting in the bunch for the whole race sucking wheel. BTW - not aimed at you, but just an explanation that cycling can be enjoyable every time one rides if the objective for the day is known. I've had bad days on the bike, but nothing that a post-ride coffee/sleep couldn't take my mind off the day. Link to comment Share on other sites More sharing options...
Fat Boab Posted April 26, 2016 Share I just received the mail from ASG about the Jock entries closing next week. I am thinking about entering, but just need to look at it properly and make a holiday out of it as it's going to be a trek to get there from Dbn. Some info which might help you? https://community.bikehub.co.za/topic/157613-jock-classique-2016-sage-advice/?hl=jock Link to comment Share on other sites More sharing options...
Recommended Posts
Archived
This topic is now archived and is closed to further replies.