Alberton _ JHB South Riders

[Cyclewizz]

Enter Nuwbs' date=' stating the obvious. We all know how wicked and crazy I am.

 

Wicked or no, I'm taking some serious rest this week. I need to recharge the batteries.

 

Friday, I should be ready to rock and ride again.

[/quote']

 

Fri , I am "racing" in the Dirty triangle (Vuildriehoek).

Sat will be there - want to try and ride the long ride with Kid

 

Just remember that you have to ride a little slower so that I can sit on your wheel & you can proptect me from the wind.

So best go you for gold at Friday's race!!

[Slave]

I still think I need to work on the shorter distances for a while, with the faster bunch so I'll just cruise down to our usual meeting place Friday.

Probably ride the same Saturday and Sunday. Just keep the legs turning while I rest.

 

Edit:

 

Come to think of it, that's an oxymoron. Like military intelligence or goverment organisation. Ride while I rest.

 

 

Slave2Love2009-04-28 03:34:37

[Guest Agteros]

It is called "active recovery" Slave!

[Slave]

Just had a very interseting meeting with another hubber. Exercise breaks the body down, rest and recovery is what it builds up to after the exercise.

 

So, it's now official: I am resting. No active recovery, no rest rides. Nada.

 

The rest of the week is rest, and Friday, I will get back into the saddle.

[Trubie]

Slave , let me confess, I studied Phys ed in my previous life, worked as an exercise consultant, particpated provincially in more than one sporting code, have coached athletes of all levels - including international , and also had a sport retail business.

So , I think I can speak out of experience.

 

Everyone knows the real benefits of training - occurs during the rest period - I wont go into details here as to how and why, but the secret is

YOU HAVE TO TRAIN FIRST, THEN REST TO GET THE BENEFIT.

 

Remember 2/3 hard days, one rest, etc.... 

 

Dont be fooled by expecting that rest will aid yr fitness, while doing nothing.

 

Balance is what is needed. Train smarter, not harder.

You have the base, start doing quality at a higher than normal tempo etc.. I am repeating myself.

 

 

[Guest Agteros]

Nuwbie, just remember your recoveries between repeating yourself....!

 

Slave, Burry Stander uses running to cross train for his MTBing.... Can't see that it is hurting his efforts.

 

The other thing is that when I was a young spring chicken (only spring chicken now ... I know) I used to put in a lot of kilometers with no variation (except for the route).. Man.. I got dropped in every single race I participated in! So stop killing yourself with a lot of kilometers and train using your brain!

 

I do not have the time to wind up even a hundren km a week, so I have to do what I do smartly, and make sure that the little I do count. Opposite side of the scale from you... but ... I'm getting waaaaay more benefit from my 3 hrs of training a week (running) and the few cycle rides on alternative weekends than what you gain doing plenty of kms! OR NOT?

 

Train HARD (break your body down), and THEN recover!

Stop chasing the log book! Neither the nurse, not the sports physician will not be impressed by the kms when you go there if you get hurt!

 

Rather see how tired you can make yourself by putting in the least number of kms/hours than logging thousands and thousands of kms!

 

[Slave]

Yeah I know, but I am slow and sometimes, like a computer, I need information "punched" into me.

 

I have been training solidly for over 30 weeks and have had one rest period when I had bronchitis. So before I head down that road again, a few days off will not do me any harm at all.

 

I am not asking for time off boss, I am taking time off.

 

And yes, I am learning all the time. So the lesson for today is rest aids recovery which enables the next session to be a hard one.  Active recovery works in that there are different levels of intensity. I have been going at it hard and crazy for too long. I need to sit back, rest and re-evaluate how to train smarter. All well and good for everyone to tell me to do it, I got to figure a way to do it.

 

Better a voluntary short rest now than a longer enforced rest later. So off till Friday and then I will see. Maybe a short leg loosener on Thurs so that I can go hard Friday without causing damage.

[Guest Agteros]

Just wind it down for a while, do not stop completely! But yeah 3 days off should be fine the rot won't set in that quickly!

[Cyclewizz]

S2L, so I'll see on Friday for the fast short loop.

Then Saturday we sit on Nuwbie's wheel and do the long loop and on Sunday we go to Heidelberg

[Trubie]

Ox

No prob with what you are saying. Just remember, you cannot compare Slave's situation to yr own.

As a runner & MTB'er, you obviously have a huge advantage ito the cardiovascular development, and also the base leg training needed to be able to ride a 100k's without too much discomfort.

I will take any endurance type athlete and have him complete a 100 k's , no prob. Take a rugby player and try the same, and he probably wont manage.

 

Slave needed to do the 1000's of k's as you refer to them because he had no base to work from. Now that base is established, he needs to start doing intensity work. The base work he has been doing has included a lot of this, without it having been the intention.  Now he can concentrate on that and work on weaknesses that he may have in his armour, which will make him a more complete cyclist.

 

Slave is also predominantly a cyclist, you're a runner, take part in duathlons and MTB etc. Its onvious that training would be different. If you stop doing anything else , and only cycle as per yr description below, you wont be able to hold your own because the other training you do aids on the bike rides. Without that you will battle on the bike - period.

 

Slave needs to be careful of overcooking himself ito km's done, but also remember that its very difficult to overtrain on the bike, in the way we train. He isnt even doing 10 hrs per week, which is way less than other riders who log between 15-25 hrs per week. If you do it with a plan, its not a problem. If you stop doing it, you wont see the effects immediately, but wil lgradually start loosing form, etc, because you are not riding enough. Cycling also allows you to recover much quicker, because of the fact that its not weight bearing.

 

Pro's in Europe do in excess of 10 000 miles in prep for any given season, so if they do it who are we to say its not working. I certainly cannot ride at 40k's ave for 100/200 k's, and the guys who can, if they are honest about it, trains long hours and many miles per week. Remember the recent poll on the hub as to how long you train, go back to those results and see who are the top riders, and what they put in.

I agree quality is needed, but you can never run Comrades by doing 10 k runs, and only a long run of 50-60 k's 1/2 before the race.

 

We are fortunate that we only race 100k's, so you need to train to be able to do that. Intervalls wont help you much if you cant complete 90 k's and still feel fresh. Intervalls will help when the bunch sprints up the final climb after 90 k's, and you are able to stick, and have enough left to sprint for the finish.(because you had the miles in the bank) 

 

[Slave]

Kid, dude, you winding me up again?

 

Stop pulling the legs dude, they are hurting today.

 

Friday, yes, Saturday, No, Sunday, NO! Friday, hard ride, Saturday, easy ride, Sunday intermediate ride, Monday, Probably hard ride again but then you are in the gym pushing your weights around.

 

I have put in the long miles. For a while Im going to be dong some intensity stuff over short distances. Work on the speed and acceleration.

 

Later, we'll put in more of the longer rides. I been listening to my coach (es)  (Nuwbie and OX) and I'm even starting to understand them.

 

Sunday, you do Heidelberg, gimme your keys, and I'll drive your car as the recovery vehicle.

[Guest Agteros]

Nuwbie, it is all very true, but my running & cycling only started September last year. A very low base indeed (or maybe a high ID10T level?)

 

As you say our races here are on the shorter side (100km), but in my semi informed opinion base training is overrated, but the kilometers are still needed. Just be careful about overcooking the kilometers and not just to go cycling coz you want to/feel you have to....

 

Quality over all else, and longer rides as 'active recovery' is how I approach things, but yeah everybody is different!

 

Slave, just make sure you have a plan for each ride. meaning something to target in the training - distance, speed, cardio, strength, ..., ..., ... no need to go high tech on yourself!

 

And remember to have fun above all else!

[Trubie]

 Later, we'll put in more of the longer rides. I been listening to my coach (es)  (Nuwbie and OX) and I'm even starting to understand them.

 

Coaches gets paid, I will pm my bank details.

If you not happy with the service/results - 12 months advance payment with your written notice to be delivered to address in pm.

 

 

[Trubie]

Nuwbie, it is all very true, but my running & cycling only started September last year. A very low base indeed (or maybe a high ID10T level?)

 

As you say our races here are on the shorter side (100km), but in my semi informed opinion base training is overrated, but the kilometers are still needed. Just be careful about overcooking the kilometers and not just to go cycling coz you want to/feel you have to....

 

Quality over all else, and longer rides as 'active recovery' is how I approach things, but yeah everybody is different!

 

Slave, just make sure you have a plan for each ride. meaning something to target in the training - distance, speed, cardio, strength, ..., ..., ... no need to go high tech on yourself!

 

And remember to have fun above all else!

 

 

Ox - maybe you're just one of those fortunate okes who that are naturals

I wouldnt have been able to do what I'm doing without the base. Maybe I'm just an unfit overweight wannabee, and I'm trying to make myself believe that the miles in the bank is the way to go.

There is no way my fragile body will be able to train (as is the case now), and race if I did not build up to where I'm at.

Yes, I am still 8 months away from where I need to be, but patience is my middle name, so I will continue plodding along, logging the miles, and doing the rest in between.

 

In 07, without that I rode a 3:40 in 94.7, in 2008, with some off the plan in place - I rode a 3:02, after 4 weeks of training on the programme I managed a 2:42 Fast One, 2:41 Emperors, a 3:11 Ride 4 Sight, 2:55 Carnival and a 3:45 Argus.

I do believe the results do tell me something - mayeb I should try doing less and still go faster.

 

 

[spaso9]

howdy all

 

its been a while.

 

must admit i'v partly joined the dark side. did a 60km mountain bike on sat to the circus and back. man was my arse sore after that. realised need to work on the base fitness more for the legs did enjoy it tho and its so diff to the road...

was also my first mtb ride ever so wasn't a bad start.

 

missing the road tho, but the polo just not allowing it at the mo...

 

hopefully back on the road at the end of may...

[Trubie]

howdy all

 

its been a while.

 

must admit i'v partly joined the dark side. did a 60km mountain bike on sat to the circus and back. man was my arse sore after that. realised need to work on the base fitness more for the legs did enjoy it tho and its so diff to the road...

was also my first mtb ride ever so wasn't a bad start.

 

missing the road tho' date=' but the polo just not allowing it at the mo...

 

hopefully back on the road at the end of may...

[/quote']

Nice to hear from you doc.

Saw you on Sat at Rietvlei, you were greeting a lad in a yellow cycling shirt, as I was passing on the road on the way home.

I wanna get a MTB sometime in the near future, just for the fun, and the strength training that it offers.

 

Good luck with all the wpolo