Time Trial Stats

[bruce]

 

 No wonder I always get a clap in the sprint.

 

 

Just remember...you can't make a race horse out of a donkey!!

 

 

Which is not very often 'cos you've ridden the okes into the ground in the previous 90km

 

Bikemax - what's the best way to train L7 - do we get 101% a personal trainer in the gym - you know, the ones that wear g-string leotards and stroke your leg to get you motivated!!  If anything it will up his testosterone levels .

 

Will put in a good word with the sponsors - very justifiable.

 

[101%]

 No wonder I always get a clap in the sprint.

 

 

Just remember...you can't make a race horse out of a donkey!!

 

Which is not very often 'cos you've ridden the okes into the ground in the previous 90km

Bikemax - what's the best way to train L7 - do we get 101% a personal trainer in the gym - you know' date=' the ones that wear g-string leotards and stroke your leg to get you motivated!!  If anything it will up his testosterone levels .

Will put in a good word with the sponsors - very justifiable.
[/quote']

 

 

Where do I sign up!!!!  I'll bet I could get close to Chunky's 2100W with a little motivator in a leotard

 

 

[BikeMax]

 

 No wonder I always get a clap in the sprint.

 

 

Just remember...you can't make a race horse out of a donkey!!

 

 

Which is not very often 'cos you've ridden the okes into the ground in the previous 90km

 

Bikemax - what's the best way to train L7 - do we get 101% a personal trainer in the gym - you know' date=' the ones that wear g-string leotards and stroke your leg to get you motivated!!  If anything it will up his testosterone levels .

 

Will put in a good word with the sponsors - very justifiable.

[/quote']

 

Yep thats the way - plenty of squats and such - lets see how big we can grow those quads

 

No - sorry but I cannot do it, just mentioning weight training and cycling in the same breath causes me discomfort.

 

Do this instead; standing start 30 sec intervals X 6 at max pace and then get some sprint primes into your team rides and practice leading each other out - one of you sits and builds it up to about 500-600w then the other one comes out of the slip and jumps in the 53x11 to max power for about 150m - lots of fun

 

[bruce]

Hey, since we've all got PM's on the bikes we would be able to assess who is the best sprinter in the team!

[Chunky]

Craig, what we used to do for power besides the gym was standing starts as mentioned.

 

3 sets 8 by 100 meters

1 set  3 by 250 meters

 

But the one that gave us the best results was 3 hours twice a week in 53x11. Dont have to do it hard at all, just never come out of that gear. Even on the hills stay seated and just stay in that gear. You will be amazed at how much strength yopu get from 5 weeks of that.

[101%]

Craig' date=' what we used to do for power besides the gym was standing starts as mentioned.

 

3 sets 8 by 100 meters

1 set  3 by 250 meters

 

But the one that gave us the best results was 3 hours twice a week in 53x11. Dont have to do it hard at all, just never come out of that gear. Even on the hills stay seated and just stay in that gear. You will be amazed at how much strength yopu get from 5 weeks of that.

[/quote']

 

Thanks Chunky!!

 

Didnt riding a big gear like that for so long damage your knees?

Ive started doing my usual 75 k route for some speed work in the mornings , twice a week I hook it as hard  as I can . Its pretty flat so I get around 37 average , problem is for half the day I can hardly walk my knees hurt so bad, and Ive never really suffered from knee problems.

 

[Chunky]

I havent had any problems as yet, but I have been doing that for years so I suppose my knee's are used to it.

 

When we do those sessions that not actually very hard, just roll along at very low cadence.

[101%]

Another stupid question.

 

How come a power meter takes free wheeling into account ? surely it should leave it out of the equation.

 

I noticed the other day , about 3 k's from home that I'd riddden with an "Intensity factor " of 0.97 , but after free wheeling the last bit home it droped to around 0.89.

[bruce]

 

Another stupid question.

 

How come a power meter takes free wheeling into account ? surely it should leave it out of the equation.

 

I noticed the other day ' date=' about 3 k's from home that I'd riddden with an "Intensity factor " of 0.97 , but after free wheeling the last bit home it droped to around 0.89.

[/quote']

 

You can configure the PowerTap to not average zeros i.e. not to include zero's in the averaging calculation.  Ergomo doesn't support that function.

 

Cyclingpeaks will also include the zeros.  If you want to see just the ride portion, you need to create a range in Cyclingpeaks.  You do this by selecting the part of the ride that you want with your mouse, then press Ctrl-R - you then give it whatever name you want - warmup, interval 1, whatever.  Then you can see the stats for just that portion of the ride.

 

[BikeMax]

 

Craig' date=' what we used to do for power besides the gym was standing starts as mentioned.

 

3 sets 8 by 100 meters

1 set  3 by 250 meters

 

But the one that gave us the best results was 3 hours twice a week in 53x11. Dont have to do it hard at all, just never come out of that gear. Even on the hills stay seated and just stay in that gear. You will be amazed at how much strength yopu get from 5 weeks of that.

[/quote']

 

Chunky / Craig

 

Do not forget that track and road are very different. As I have said before - strength is NEVER a performance limiter in endurance cycling - it is all about cardio vascular function (Track is another matter)

 

If you want to get a faster finish then it is about training the anaerobic work capacity via 30-60 sec efforts, and then having a high enough FTP to ensure you have enough left to actually sprint. Boonen does not have a huge finish - around 1800w - but by the time he has ridden you into the ground over 250km as a result of his huge overall fitness, then he doesn't need any more than that to win... (Might ring some bells 101%..)

 

 

 

[bruce]

So Bikemax, L7 training for roadies is pretty irrelevant then - L6 is max you should do?

[BikeMax]

 

So Bikemax' date=' L7 training for roadies is pretty irrelevant then - L6 is max you should do?

[/quote']

 

Not exactly...

 

But unless we are talking about a very well developed and high level road sprinter (in which case L7 would be of benefit) then I would say that L6 would be the main focus at the outset - by doing various types of L6 sprint workout there is always some L7 anyway (low speed starts and hard jumps)

 

There is little point working too much on neuromuscular function with a poorly developed AWC - once you are trying to hone the sprint and have a decent AWC then L7 will form a part of the programme.

 

My point in the previous post was realy just that L7 is not going to benefit a roadie by increasing leg strength but any benefit would be derived mostly from training recruitment of muscle and the speed at which power can be put through the pedals.

 

L6 - L7 is a bit of a continuum really..

 

[bruce]

Okay, I see what you are saying.  The L6 intervals we do start out as L7 anyway, but not hard enough to cause hypertrophy.  Mine normally start at about 60% of maximal effort and end up at about 40% after a minute.

[BikeMax]

 

Okay' date=' I see what you are saying.  The L6 intervals we do start out as L7 anyway, but not hard enough to cause hypertrophy.  Mine normally start at about 60% of maximal effort and end up at about 40% after a minute.

[/quote']

 

It's not that they do not cause hypertrophy but more that this is not the reason for doing them and nor does it result in any performance benefit.

 

I like a combination of structured L6 - say 6 x 1 min and then some unstructured max sprints in a team ride - this gives you a nice balance of L6 & L7

 

[101%]

I agree with you BikeMax about your statments about Boonen.

 

I'll always try get rid of a good sprinter before we get to the line .

If in a break , one can start picking up about 20km's to go who in the break is starting to suffer. If a fast sprinter starts taking strain then you try lift the tempo to a uncomfortable pace for him, hopefully he gets droped.

Or if all else fails jump him as much as possible , if  like me one cant sprint then I would rather loose the race trying to get rid of a good sprinter than let him beat me on the line without trying to do anything about it!

 

 

[Turk182]

Craig' date=' what we used to do for power besides the gym was standing starts as mentioned.

 

3 sets 8 by 100 meters

1 set  3 by 250 meters

 

But the one that gave us the best results was 3 hours twice a week in 53x11. Dont have to do it hard at all, just never come out of that gear. Even on the hills stay seated and just stay in that gear. You will be amazed at how much strength yopu get from 5 weeks of that.

[/quote'] Thanks Chunky but i don't think i have the build to do a 53x11 all day, the legs will just fall off.....but i'll give it a try and see what happens...