Alberton _ JHB South Riders

[Guest Agteros]

Slave you have to start training smarter and not harder... as we grow old(er) the body needs more time to recover!

So some quality sessions instead of quantity sessions should be worked into the program!

[GreyOwl3.0]

S2L...I agree with what Nuwbie has said. I agree that intensity is important.

I had a mate (truthfully!) years back that swore by a long day short day training routine. 180km long day, 120km short day. He did these back to back without fail...just varying his 5day week as to which day he would start on. (long or short)

He was strong, bloody strong. And training with him was certainly unpleasant because he would just ride hard all day. But, when it came to races...he was the first out the back. No intensity training and all those miles made him very slow and unable to go with the guys as soon as the pace heated up. (I know a lot of Hubbers will know who I am referring to!)

 

So, I say...LSD is good and well....but intensity is hyper important.

In 1992/3? When SA first started racing abroad again, we sent a team to the Milk Race in Britain. The team was sent to the Eastern Transvaal for a training camp...and subsequently paid the price at the Milk Race for being too "slow". In hindsight the guys should have done more intensity and speed work. I know this is a little off the topic, but I thought I would include it for interests sake.

 

Hope this helps?!?!

[Slave]

Thanks for the info.

 

The reason why I posted t here so that others may benefit from shared knowledge.

 

Despite my age, I am still very much a rookie cyclist. In previous years, I have only ever done solo riding and that also only in summer for a few months before the bike becomes a winter dust collecter and garage ornament.

 

I am also open to suggestion and looking for ways to improve my own fitness and performance.

 

 

[Cyclewizz]

I can't comment on any training principals as I've only been cycling for 6 months and was off for 4 weeks with a broken wrist.

 

The only thing that the licenced guys tell me is, to ride faster ride with people that are faster than you.

 

My time is limited but that seems to work for me.

So those 48+km sprints behind GO help and I managed to keep with the group last week Saturday (I still think they were going slower but everybody I asked seems to disagree).

 

S2L, try out Nuwbie's program he's getting awesome results.

[Guest Agteros]

Slave, I only started with real training end of Aufust last year, after layoff since 1991. Running yes... not cycling.

 

BUT basically ALL of it has been interval sessions... Long 1200m, short 400m intervals, you name it. Since August I've run a total of about 210km, and cycled 1328km - mostly longer / slower. Not a lot hey!

 

Doing this (and VERY little cycling compared to some of the people around) .. well you know where I am with my cycling... However, my saving grace is that I only need a short time to recover heart rate wise before I can 'go' again

 

Sure I might not have the endurance required for a sustained high speed, but honestly, if those running kilometers were done at LSD pace (max 75/80% HRM) would I have been better off? I do not think so.

 

Definately the intensity is what it is all about. You cannot train to run/cycle fast by doing a LOT of it slowly!

 

[Slave]

Touche'.

 

The distance does build strength and stamina though and like I said before, it is actaully all about finding balance.

 

Intervals help to get short bursts of speed going and aid recovery. Something I was quite unable to do before was go hard up a hill. I could climb all day and grind it in heavy gears, but had zero hill speed.

 

I thinks that aspect, at least, has improved a lot.

 

The rest will fall into line eventually. The old dog is learning new skills. It just takes me a while longer to learn.

[Guest Agteros]

Short intervals = short bursts...

 

But you can do longer intervals to train the body to operate just above its normal comfy speed/range for sustained periods of time...

 

In a short while that just a bit harder pace will become your normal pace, and then you build on that for the next level so to speak

[Cyclewizz]

So S2L now that you have all this new info, does it mean that you will no longer be riding with the slow / social bunch ?

Ride with the fast bunch and if GO is in the front expect to do 48+kps for that last bit before the STOP. Then the guys re-group and it's up the steps.

[Trubie]

What yr describing seems just too eeeeaaasy for our Slaveman

[Slave]

Sure does Kid.

 

According to the information, I should take a week of every 11 or twelve weeks.

 

So based on this information, I will be off for the next three to four weeks.

[Guest Agteros]

Wdnesday ride is at http://connect.garmin.com/activity/3974607

Pity this does not show the windspeed! At 7:45 the Polar had the temperature at 11 dec C. The max at the end was 18 deg C.

The steps with a strong head wind was NOT childsplay, and we only managed 24km/h up there.  Or is that coz there was no runaway slave to chase?

[Slave]

Thanks Os. Found that interesting.

 

Hit the player button and it was fascinating. Did you see the part where I went backwards?

[Guest Agteros]

Never too old or too late to learn something! Fascinating..... that player button...

[Cyclewizz]

Wdnesday ride is at http://connect.garmin.com/activity/3974607

Pity this does not show the windspeed! At 7:45 the Polar had the temperature at 11 dec C. The max at the end was 18 deg C.

The steps with a strong head wind was NOT childsplay' date=' and we only managed 24km/h up there. [img']https://assets.bikehub.co.za/legacy_images/smilies/smiley18.gif[/img] Or is that coz there was no runaway slave to chase?

 

But where is your heart beat or are you a heartless dude ?

Now I know why you are so fast - NO HRT

[Guest Agteros]

 I have a Polar S7[1/2]0i as well.... It goes on the handlebar and does speed/HR/cadence.

 

I can post the pic of all that (one big mumbo jumbo) with no autopause as well if anybody wants it....

[Nish4]

Had a good laugh at the

Max Speed:

93.0 mph

under the timing tab !!

I remember it being cold but not that cold.