Lactate threshold test

[Canaris]

On these technical training questions I will always defer to Bike Max. He is one knowldegeable dude. I have found (from my running training) that if you run at a pace where you can just keep a conversation, that is about the right pace. Obviously, when the conversation bets a bit dry a bit of interval fartleks spice things up. I have been able to increase my running speed and reduce my "Cruising HR" from 172 to 162 at the same time.

 

 

 

But as Bike max has pointed out anything less than 60-65% of max is recovery and not fitness. So train between 65 and 75% of max for base training. Race infrequently, and only rev your engine once or twice a week.

 

 

 

However, as Bike Max has said, use common sense. Having the numbers is great to help set up your HR monitor, but if you are coughing up blood, or tasting tin after a so called Below LT interval, then something is wrong with your calculations and not your body. Remember, the purpose of training is to gradually stress the body, not to kcuf-it up in one go. So after a training session you should be able to at least complete the cool down/ recovery ride before collapsing.

 

 

 

But as said before Bike Max is probably a better opinion on the subject.

[The Saint]

But then so have you.......

Seriously the body can be trained to sustain higher heart rates.  But note' date=' this requires taste blood, puke on the track, interval training at least once a week.

Also long slow runs/rides makes the body more efficient thus enabling you to go faster at a slower heart rate.

 

So LSD's (not the drugs) and interval/hill training should be a part of any training programme

[/quote']

 

K so what you saying is me stopping on the side of the road once a week to throw up after a hard club ride is not a bad thing?? Cause this happens on a regualr basis??

[BikeMax]

 

Skuus' date=' wil nie op tone trap nie. Seker as mens die geld het en jou fietsry so ernstig wil opneem is 'n powertap en 'n coach die manier om te gaan. Maar hierdie is die beste vir outjie soos ek.

PS mens se nie iemand is outdated of verkeerd omdat sy views bietjie van joune verskil nie.

[/quote']

 

I am guessing that you intend for me to read this - but your comments are wasted  I am afraid as I have no idea what you are saying, and if you cannot be bothered to write in a language I can understand then please do not expect me to respond.

 

[BikeMax]

 

On these technical training questions I will always defer to Bike Max. He is one knowldegeable dude. I have found (from my running training) that if you run at a pace where you can just keep a conversation' date=' that is about the right pace. Obviously, when the conversation bets a bit dry a bit of interval fartleks spice things up. I have been able to increase my running speed and reduce my "Cruising HR" from 172 to 162 at the same time.

 

 

 

But as Bike max has pointed out anything less than 60-65% of max is recovery and not fitness. So train between 65 and 75% of max for base training. Race infrequently, and only rev your engine once or twice a week.

 

 

 

However, as Bike Max has said, use common sense. Having the numbers is great to help set up your HR monitor, but if you are coughing up blood, or tasting tin after a so called Below LT interval, then something is wrong with your calculations and not your body. Remember, the purpose of training is to gradually stress the body, not to kcuf-it up in one go. So after a training session you should be able to at least complete the cool down/ recovery ride before collapsing.

 

 

 

But as said before Bike Max is probably a better opinion on the subject.[/quote']

 

Your logic is 100% correct - in fact runners are a good example of why higher intensiy training Vs typical base is a better way to get fit. Most runners train at a higher intensity than the slow pace many cyclists complete their base training at and so get fitter.

 

"Base" is just a term and we tend to call it "build" as we use it to build fitness over winter or non race season.

 

[epoh]

 

 

K so what you saying is me stopping on the side of the road once a week to throw up after a hard club ride is not a bad thing?? Cause this happens on a regualr basis??

 

The fitter you get, the less you throw up.

 

[Canaris]

Throwing up during a race is not a bad thing, if you are at the back of the pace line. Not throwing up after a TT means you are a slacker and need to do it again.

[The Saint]

Ah Epoh thanks so much, I will remember that on a Saturday and Sunday morning whilst finding a bush and coughing up a lung....at least now I know it is normal....as stated previously I have to be the worst cyclist in my club. 

[Craven]

 

 

 

Mcgee and Bikemax: Power... Oooooo!!!!

 

 

And your point is ??

 

The exclamation marks at the end are supposed to signify excitement.

ie. Power Rocks!

(And knowing how to actually use a power meter Rocks even more!)

 

My SRM was not on my bike when I got back to the team this year but will be given back because my manager knows that I will NEVER stop complaining until I have it again...

And he is getting tired of me nagging

 

Craven2007-03-22 15:22:54

[BikeMax]

 

 

 

Mcgee and Bikemax: Power... Oooooo!!!!

 

 

And your point is ??

 

The exclamation marks at the end are supposed to signify excitement.

ie. Power Rocks!

(And knowing how to actually use a power meter Rocks even more!)

 

My SRM was not on my bike when I got back to the team this year but will be given back because my manager knows that I will NEVER stop complaining until I have it again...

And he is getting tired of me nagging

 

 

Glad you are getting the most out of it - and that you are getting it back - keep nagging

 

If you ever need a second opinion on any of your files then just mail them across - I would be glad to have a look at it.

 

[Racing Hart]

Throwing up during a ride is defnitly a bad thing. Logally throwing up can't be good. Well if your in a TT competing, I can understand that you would push yourself this far to actually throw up. But you shouldn't throw up whilst training. Your pushing yourself way too hard and the training becomes inefective. If you doing Intervals the idea is to do the last interval(based on power) on the same intensity to the first. Well if you cant you should start easier. And if you feel completely wasted you're pushing yourself over the limit. You have too listen to what your body is telling you. Or you will overtrain!

Racing Hart2007-03-22 15:34:20

[Craven]

Greatly appreciated!!!

Which means that you will be hearing from me soon. As soon as my nagging does its trick

 

[THE BODY CENTRE]

Bikemax I will send you a verbatim translation of mentioned afrikaans posts.

But you did'nt miss a whole lot.

[bruce]

Here is a table that best describes the training adaptions that take

place in the body when training at various intensities.  This table is

drawn up out of significant medical research, which can be referenced

through online systems such as pubmed.  Note that L4 is your functional

threshold power, which is the power that you can sustain during a TT of

1 hour duration.

 

 

 

Note that the physiological effects of the power levels L1 (active

recovery) to L4 are all the same, just increasing in magnitude.  So,

what can be concluded from this is that riding at power levels L3

(tempo) to L4 stimulates the largest training response in the body

(with respect to aerobic improvement).  I.e. you get the best training

per hour training in the levels L3 and L4, and not cruising along in L2

(typical LSD intensity).  Above L4/L5, aerobic improvements quickly

drop off and other energy systems (such as anaerobic pathways) become

stressed and hence improve in their capacity.

 

 

 

 

 

[Frosty]

Has anyone got an opinion on the Chris Carmichael/Lance Armstrong "7-weeks to a better race" training manual?

In the book it refers to MSHR (Maximum Sustainable Heat Rate) as aposed to the normal "220-age" to calculate MHR.

 

I bought the book in Feb this year hoping to benefit from it, but decided to follow my own training program leading up to the Argus. Now that I have time, I will try it, but I haven't come across some of the terms used in this thread.

[BikeMax]

 

Has anyone got an opinion on the Chris Carmichael/Lance Armstrong "7-weeks to a better race" training manual?

In the book it refers to MSHR (Maximum Sustainable Heat Rate) as aposed to the normal "220-age" to calculate MHR.

 

I bought the book in Feb this year hoping to benefit from it' date=' but decided to follow my own training program leading up to the Argus. Now that I have time, I will try it, but I haven't come across some of the terms used in this thread.

[/quote']

 

There are unfortunately so many different terms in cycle training - and many of them are broadly referring to the same thing.

 

Carmichael's principles are sound but at the end of the day this is a generic programme designed to make as many people as possible happy and to ensure that nobody over does it while using his book.

 

try it but also use your common sense and what you are picking uo on these forums - let us know how it works for you.

 

[bruce]

The better Carmichael book (I have all of them but I'm not a huge Carmichael fan) is "The Ultimate Ride".