Guest Agteros Posted August 14, 2009 Posted August 14, 2009 So' date=' my recovery ride was great. Nice steady state ride for 35 k's @ 30.8 kph average. Went up Klipriver to Rand Water, left into Impala and back home again. Just a couple of gentle little false flats to work the legs. Nice recovery ride well into the lactic acid buildup zone. The legs hurt today, but after tomorrows sedate bunch ride sucking wheel for 47 k's around the short loop, I will be ready for Sunday's TDS. [/quote'] Slaveman for a recovery ride you are supposed to stay VERY VERY far away frm the zones where you build up lactic acid! Like on the opposite side of the Heart Rate zones... I've guessed your resting HR at 60 (it WILL be lower), and based on your age (and being an athlete) your training zones look at this: 50%123Active Recovery 60%135Aerobic Endurance 70%148Aerobic Stamina 80%160Lactate Tolerance 90%173Maximum 100%185 Your intention for yesterday should have been the "Active Recovery" area (50% of HR ... HR not more than 123!) If your resting pulse is lower, then the 123 should be less as well... Definately NOT the 80% of the lactate tolerance zone. This is the last few days before your race. It is too late to do any more training as you do not have time to recover from the training. So just rest out, and tick those legs over slowly... Go for a short ride on Saturday, and you are ready yo race on Sunday!
Slave Posted August 14, 2009 Author Posted August 14, 2009 So what you're telling me in a round about way is get a Polar. Use hrm and train on HR. Me, I'm just a doff old fart. I go out and I ride. Ride means get the bike to go as fast as possible for as long as possible.
Trubie Posted August 14, 2009 Posted August 14, 2009 The guys in the know tell me on the day before the race, you should actually go for a shortish ride, but do 2/3 rather intense intervals/speed boosts, which takes your HR up,a nd your speed to what you are gonna be riding at in the race. Apparently its to prep your body for the "shock" of the next day. AM also told me this.So I did it before Argus for the first time, and can confirm that on that occasion it worked.
Guest Agteros Posted August 14, 2009 Posted August 14, 2009 You can always use perceived exertion... but those zones will give you idea of what to expect... Up to 60% you should be able to talk as much as old Mona doesup to 70% I'd say you should only be able to give short answers to questionsup to 80% you might be able to only answer with a few grunts as a yes/no > 80% you just lucky to still be able to breath in and out in a co-ordinated way, nevermind making noises which other people can understand!something like that
Slave Posted August 14, 2009 Author Posted August 14, 2009 Ok, so tomorrow, on my recovery ride, leg lossener, AKA social bunch ride, I tag along sucking wheel until the Allewynspoort road. Then I get the hammer down and ride like a man possessed for about ten minutes, Then slow down while the bunch play catchup, and then race them for the bridge. Stop, rest and recover and then race them up the steps? Slow down until I get home so my breathing is normal again and I can grunt "hello" to the SO. Ox, I only know "ride" like I do. All this other techno stuff is all mumbo jumbo. I said, I'm old and doff. It is very difficult to teach old dogs new tricks. Seriously, thanks for the tips. I'll try that interval thing except I need to do it (Interval 1) at the start of the ride, cause that;s when the bunch go boss for the first time. Then do it a couple more timesjust to get into the groove. Planning to get there early enough for a decent 40 minute warmup / burnout ride before the start so I'm all nice and hot and sweaty and ready to rock.
Slave Posted August 14, 2009 Author Posted August 14, 2009 Yip still leaving at 07h30. Anyone from our area racing TDS on Sunday. I need to arrange a ride there. Will ride my bike back home again. I am scheduled to start at 07h30. Not sure if this is good or bad. Also want to get there early enough for a warmup / burnout ride.
porky Posted August 14, 2009 Posted August 14, 2009 Yip still leaving at 07h30. Anyone from our area racing TDS on Sunday. I need to arrange a ride there. Will ride my bike back home again. I am scheduled to start at 07h30. Not sure if this is good or bad. Also want to get there early enough for a warmup / burnout ride. Grief' date=' I had forgoton how long this thread has become with basically only 4 or 5 regular posters. You guys got too much time on your hands.[img']https://assets.bikehub.co.za/legacy_images/smilies/smiley4.gif[/img] ...........But anyway slave, what race is this "TDS" - my wife is working Sunday so I am maybe looking for something to do, where is it happening and can one buy an entry on the day? Do you know? I should also ask is it a tough route? - as I have probably only cycled 300 kms since the Argus, (but okay, I do run about 80kms per week) so my cardio fitness level is fine, but if its a tough route my legs will suffer with the differant movement action. As you know I am not really a very passionate cyclist so I dont really follow all the races, hense I dont even know of this one. porky2009-08-14 09:00:36
Guest Agteros Posted August 14, 2009 Posted August 14, 2009 porky, it is the Tour de Soweto. http://www.tourdesoweto.co.za/ for more details
porky Posted August 14, 2009 Posted August 14, 2009 Oh, okay agteros, the link isnt working so maybe they have removed the site? Anyway, I called the club (I joined to get a license) and they seem to think its only pre-entry, so it seems thats out. Maybe I will just loaf around the house, I recently bought a keg of "Nottingham road Brewery" beer, so I may just invite a few mates over, toss a few lamb ribs on the braai and break open the keg.? A kinda "mans" meal, no naffy stuff like salads, knives and forks and the like, just beer and meat...................!!
Guest Agteros Posted August 14, 2009 Posted August 14, 2009 Trying to help you make that ale last longer... http://www.tourdesoweto.co.zaCyclists looking to enter the Vodacom Tour de Soweto Cycle Challenge can still do so. Though on-line entries have closed, late entries will be accepted at registration days or on the day of the race? Thurs 13th and Fri 14th at Cycle Lab Fourways or Saturday 15th Augustat Maponya Mall or before 7am at the start on Sunday 16th August ? atno additional cost. Entry fees will be as follows: R100 for the 80kmProfessional Race, R50 for the 40km Fun Ride, and R10 for the 19kmDikwiel race. Schools can enter free for the 8km schools challenge. http://www.tourdesoweto.co.za/img/pyl.jpg START TIMES 80 km Route: 6.45 am ? 7.30 am 40 km Route: 9:00 am ? 10:00 am Dikwiel Race: 9.30 am ? 10:00 am Schools Ride: 11.30 am
porky Posted August 15, 2009 Posted August 15, 2009 Aaah, its only 80kms! Okay, guess I can ride and still have a few ales. Thanks, I will probably go along then.
Trubie Posted August 17, 2009 Posted August 17, 2009 I see the good doc (Spaso9) or whatevere he calls himself, made a return to competitive cycling yesterday. In the A bunch nogal - dude, that watersports thingie certainly did you a world of good ne! Slave had a good, tough race according to him, but I'm sure he'll colour in the details sometime today. Anyone else but Ox doing the Lost City race on Sat? I went to the reserve on sat, frickin cold, and terrible wind that was blowing me all over the place.Not impressed with the 2:32 hrs it took me to get around, but at least I am happy about the tough miles in the bank.
Slave Posted August 17, 2009 Author Posted August 17, 2009 yeah, Porky, we defintely need to find some work to do. The thread has been quiet of late since the regulars have decided to chat via E-mail. Results, one very busy inbix full of chatter. This thread would probably have been 20 pages longer. So I did the TDS (Tour de Soweto) yesterday. Started in B group. time : 2 hrs 29 min.Position 98 / 226 and 8 / 78 for group B. At first glance it seems like a good result. Here are the reasons it wasn't. Short course (only 74.77Km and not 80 after the route was shortened from 96) The group I started with were really slow if I finished in that position. One or two got the hammer down early and were way too fast for me to stay with. The rest passed me sometime later. Race was pretty much a solo affair for me and consisted of a series of chase and pass manouvres. (Hunt down / chase the guy ahead of me, catch and pass. Next victim.) Saw Spas09 close to the end of the race yesterday.
Shawn A Posted August 17, 2009 Posted August 17, 2009 Howdy, i`m doing it. But will start in the B bunch. I even made my ASGR come back again .
Trubie Posted August 17, 2009 Posted August 17, 2009 Howdy' date=' i`m doing it. But will start in the B bunch. I even made my ASGR come back again .[/quote'] Will look out for you.We need to get the ASGR team back up to full strenght asap, racing season is now open
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