SciencetoSport Posted June 15, 2016 Share When you go hard, go absolutely hardWhen you want a coffee ride, really keep it in Z1 What you have described above is the basis of the polarized training model, which is a method of distributing your training intensity. 80 % of your training should be easy (Zones 1 and 2) and 15 - 20 % should be high-intensity (above threshold). Research supports this as the best practice for endurance training. Javas X, 'Dale, Iwan Kemp and 2 others 5 Link to comment Share on other sites More sharing options...
Pure Savage Posted June 15, 2016 Share If you know what to look for yes, but for the average cyclist without a coach it is like a bragging tool to say you smash 400watt up Llandudno all the way to the top. Also firmly in the recreational cyclist position, its a toss up between deep sections or a power meter Gotta look cool smashing Llandudno... Link to comment Share on other sites More sharing options...
Pure Savage Posted June 15, 2016 Share I like the adage When you go hard, go absolutely hardWhen you want a coffee ride, really keep it in Z1 Junk miles are also made up of soft pedaling or freewheeling after cresting a hill or rolling effortless with a tailwindAnd the power meter says 0 watts, no effort, no forceReally keeps me honest I have 5 mates that keep me honest and don't allow any slacking vert space and 'Dale 2 Link to comment Share on other sites More sharing options...
SciencetoSport Posted June 15, 2016 Share Dr Swart, would you please be able to release a typical intensity session you suggest to a XCO pro cyclist during peak season? I would love to see a workout for Phil Buys in his final preperation week before Rio. 20 min warmup @ 250 W?3 x 5 min interval @ 400 W?20 min cooldown @ 150 W?Hi Jan, For a discipline which is as short, intermittent and high intensity, the workouts in peak season consist of very high intensity interval sessions. These will be scheduled 1-2 times each week depending on racing commitments. Typical examples are: 6-8 repeats of 4min at 90% of HRR (heart rate reserve) with 2.5 minutes rest 40:20 intervals - 40s maximal sprints with 20s rest period x 6 sprint x 3 sets. 10min recovery between sets. 8 x 30s maximal effort sprints with 5min recovery 1min maximal efforts with 2min recovery x 10 repeats x 2 sets with 10min recovery between sets. Link to comment Share on other sites More sharing options...
'Dale Posted June 15, 2016 Share Word of the day: Maximal MaximusMaximumMax Also known as 'full gas'Eina, eina Link to comment Share on other sites More sharing options...
madbradd Posted June 15, 2016 Share What are the cost for an entry level power meter model.....if there is such a thing!!?? :-) This seems to be the cheapest (new) powermeter I could find that I'd actually consider: http://www.praxiscycles.com/product/zayante-4iiii-power/ Not sure what local support is like though. vert space 1 Link to comment Share on other sites More sharing options...
'Dale Posted June 15, 2016 Share This seems to be the cheapest (new) powermeter I could find that I'd actually consider: http://www.praxiscycles.com/product/zayante-4iiii-power/ Not sure what local support is like though.Haven't heard of any distribution points as yet Link to comment Share on other sites More sharing options...
Kona Kula Posted June 15, 2016 Share Haven't heard of any distribution points as yet http://www.praxiscycles.com/wp-content/uploads/south_africa.pngSOUTH AFRICARush Sports HQ21 Oldfield ParkHaworth RoadMkondeni, 3201Pietermaritzburg, South AfricaTel: 27 87 230 0110 or 27 33 346 2300Fax: 27 86 210 7174sales@rushsports.co.zawww.rushsports.co.za http://www.praxiscycles.com/wp-content/uploads/singapore_flag.pngSINGAPOREELITE CUSTOM PTE. Ltd.Blk 2 Thomson RoadBalestier Hill Shopping Center, #01-649Singapore 320002Tel: 65-6256 2028www.elitecustom.sgElite Custom Facebook Link to comment Share on other sites More sharing options...
madbradd Posted June 15, 2016 Share http://www.praxiscycles.com/wp-content/uploads/south_africa.pngSOUTH AFRICARush Sports HQ21 Oldfield ParkHaworth RoadMkondeni, 3201Pietermaritzburg, South AfricaTel: 27 87 230 0110 or 27 33 346 2300Fax: 27 86 210 7174sales@rushsports.co.zawww.rushsports.co.zahttp://www.praxiscycles.com/wp-content/uploads/singapore_flag.pngSINGAPOREELITE CUSTOM PTE. Ltd.Blk 2 Thomson RoadBalestier Hill Shopping Center, #01-649Singapore 320002Tel: 65-6256 2028www.elitecustom.sgElite Custom Facebook Same guys that do Enduro, but I'm not sure if they'll do the support for 4iii who do the PM part of that crank. I think the next cheapest (new) option would be single sided Vectors obviously supported by Garmin. Link to comment Share on other sites More sharing options...
'Dale Posted June 15, 2016 Share Aah, coolLet's see what DC Rainmaker says about it Link to comment Share on other sites More sharing options...
Veebee Posted June 15, 2016 Share This seems to be the cheapest (new) powermeter I could find that I'd actually consider: http://www.praxiscycles.com/product/zayante-4iiii-power/ Not sure what local support is like though. nothing cheap about R22k... Link to comment Share on other sites More sharing options...
Eon du Plessis Posted June 15, 2016 Share nothing cheap about R22k...Crikey, is that what they retail for locally? Link to comment Share on other sites More sharing options...
Mopkop Posted June 15, 2016 Share In my opinion, P2M for the win!!! Link to comment Share on other sites More sharing options...
Veebee Posted June 15, 2016 Share Crikey, is that what they retail for locally?My bad, that was the Verve that was posted in the news. Just saw the praxis chain rings and tied the 2 together. I see this is like $500, I would say about 9-10k local price. Link to comment Share on other sites More sharing options...
_im_from_earth Posted June 17, 2016 Share This seems to be the cheapest (new) powermeter I could find that I'd actually consider: http://www.praxiscycles.com/product/zayante-4iiii-power/ Not sure what local support is like though. As some of you guys guessed, this isn't a "Praxis" product, and as such isn't something that we are able to offer in the local market. We can certainly sort you out with chainrings Link to comment Share on other sites More sharing options...
JanJan Posted June 17, 2016 Share Hi Jan, For a discipline which is as short, intermittent and high intensity, the workouts in peak season consist of very high intensity interval sessions. These will be scheduled 1-2 times each week depending on racing commitments. Typical examples are: 6-8 repeats of 4min at 90% of HRR (heart rate reserve) with 2.5 minutes rest 40:20 intervals - 40s maximal sprints with 20s rest period x 6 sprint x 3 sets. 10min recovery between sets. 8 x 30s maximal effort sprints with 5min recovery 1min maximal efforts with 2min recovery x 10 repeats x 2 sets with 10min recovery between sets.Thank you Dr., but that session is still completely HR based. Are there any power related goals that a cyclist should be able to obtain within those intervals to be competitive? Example: A world tour sprinter should be able to develop 1200 watts for 10 seconds, a climber should be able to generate 350 watts for 20 minutes. Power unlike HR does not have a threshold, which can be used to compare different athletes and their forms and fitness. Link to comment Share on other sites More sharing options...
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