Starvin' Marvin Posted February 21, 2011 Posted February 21, 2011 I'm kakking myself rode just over 2500km dec/jan. But since Herald I've only done 50km. Had lower back spasms and just can't seem to get rid of the bastards. Suppose going to see Rammstien did not help matters. Heading out for a 50km tomorrow. Wish me luck
JulesV Posted February 21, 2011 Author Posted February 21, 2011 I'm kakking myself rode just over 2500km dec/jan. But since Herald I've only done 50km. Had lower back spasms and just can't seem to get rid of the bastards. Suppose going to see Rammstien did not help matters. Heading out for a 50km tomorrow. Wish me luck Shoulda gone to U2 then, more suited to ou toppies with bad backs
Berry Posted February 21, 2011 Posted February 21, 2011 Come do the Bay City this weekend.. More than enough climbing to get you interested and see how your legs are doing.will we be in r again
andretraut Posted February 21, 2011 Posted February 21, 2011 will we be in r again Hey Berry, has that sram for racing not helped you to up your seeding a bit from R?
Berry Posted February 21, 2011 Posted February 21, 2011 Hey Berry, has that sram for racing not helped you to up your seeding a bit from R?i will stay in r for relaxing till next year
Starvin' Marvin Posted February 21, 2011 Posted February 21, 2011 Shoulda gone to U2 then, more suited to ou toppies with bad backs the way my back felt Neil Diamond would've been more up my ally
cleva Posted February 21, 2011 Posted February 21, 2011 (edited) Hey How much fitter can you still get with 3 weeks left before a target event i.e.Argus cycle tour.I've been doing a fair amount of riding for me 2 times a week(hr sessions) if I can and normally a 80-100k over the weekend.Not ideal but yes this is where its at in the next 2 weeks planning on riding hour sessions as much as possible weekdays and doing century rides on Sunday(next 2 Sunday's) except for the final week. This leads me to my next question,what do you do in the week before the event?I know its recoveries but how exactly do you recover just normal spinning on the bike etc. for everyday of the week? My target time is to go below 4hrs and as close to 3h45 but I really don't know if I've done enough.My plan is to ride within my reserves till oceanview/noordhoek and if I'm feeling strong try and push on.Oceanview is typically where I've bonked in previous Argus tours and around the 80k mark in century races by starting too hard.Any advice welcome cleva Edited February 21, 2011 by cleva
LeTurbo Posted February 21, 2011 Posted February 21, 2011 Hey How much fitter can you still get with 3 weeks left before a target event i.e.Argus cycle tour.I've been doing a fair amount of riding for me 2 times a week(hr sessions) if I can and normally a 80-100k over the weekend.Not ideal but yes this is where its at in the next 2 weeks planning on riding hour sessions as much as possible weekdays and doing century rides on Sunday(next 2 Sunday's) except for the final week. This leads me to my next question,what do you do in the week before the event?I know its recoveries but how exactly do you recover just normal spinning on the bike etc. for everyday of the week? My target time is to go below 4hrs and as close to 3h45 but I really don't know if I've done enough.My plan is to ride within my reserves till oceanview/noordhoek and if I'm feeling strong try and push on.Oceanview is typically where I've bonked in previous Argus tours and around the 80k mark in century races by starting too hard.Any advice welcome cleva Sounds familiar. Now I use Cytomax or 32GI in my bottle and finish that in the 2 hours. Carry food, preferably low GI too (I like Woolies pecan nut and date bars, but will try 32GI chews). Only use GU or whatever in the last stages if you're running low on energy.
JulesV Posted February 21, 2011 Author Posted February 21, 2011 Hopefully you can force your body into submission over these two weeks with a few hard sessions so that it knows to give you that little extra to push over smits/chappies wherever you usually get stuck, that's my plan at least so I hope it works hehe As for the last week, reeelaxation with massages, quiet reflection on km's covered - both pleasant and painful, and mani/pedicures to shave off extra weight
stratus5 Posted February 21, 2011 Posted February 21, 2011 Hey How much fitter can you still get with 3 weeks left before a target event i.e.Argus cycle tour.I've been doing a fair amount of riding for me 2 times a week(hr sessions) if I can and normally a 80-100k over the weekend.Not ideal but yes this is where its at in the next 2 weeks planning on riding hour sessions as much as possible weekdays and doing century rides on Sunday(next 2 Sunday's) except for the final week. This leads me to my next question,what do you do in the week before the event?I know its recoveries but how exactly do you recover just normal spinning on the bike etc. for everyday of the week? My target time is to go below 4hrs and as close to 3h45 but I really don't know if I've done enough.My plan is to ride within my reserves till oceanview/noordhoek and if I'm feeling strong try and push on.Oceanview is typically where I've bonked in previous Argus tours and around the 80k mark in century races by starting too hard.Any advice welcome cleva Argus depends on your start bunch to a great degree. After a similar training regime I got a 3:15 out of H bunch in 2008. I then trained really hard to start C bunch in 2009 ... only to get a 3:26 ... stupid sport I also bonk at Ocenview ...
cleva Posted February 22, 2011 Posted February 22, 2011 Argus depends on your start bunch to a great degree. After a similar training regime I got a 3:15 out of H bunch in 2008. I then trained really hard to start C bunch in 2009 ... only to get a 3:26 ... stupid sport I also bonk at Ocenview ...Good to know I'm not alone bonking... Those are dream times for me I'll be happy with a sub 4!Lately I don't even look at the clock during the races maybe once or twice,I'm riding wherever possible in the middle or front of the bunch and listening to my body clock.Don't have a heart rate monitor yet but seems like its a good investment. So stratus5 curious how you pace yourself through the race?I try to get into a bunch I feel comfortable pace wise with but most of the times I feel like I'm pushing myself quite hard.So even if the pace is high for me I tend to 'bite it out' and see how things pan out.Thats why its a race and not training right? Unfortunately alot of the times I don't have the reserves left for the final part of the race as a result The flip side is deliberately riding 'within myself' (less 10%) and keeping extra for the end.Knowing myself I doubt it will pan out that way theres way too much adrenaline at the beginning of the race
Starvin' Marvin Posted February 23, 2011 Posted February 23, 2011 Have done 2 rides this week. Only 2km/h down on my usual ave. Bearing in mind I have not really been pushing it I'm in good shape. Will do a 50km tomorrow and hammer it that will give me a good indication. 200km over the week end is planned aswell.
Minion Posted February 23, 2011 Posted February 23, 2011 Work and injury make a bad combination. I've done about 500km since 94.7 and I've seldom pushed myself above 75% HR. I might be able to get some time to ride again next weekend. On the plus side, an early start means that I've got alllll day to finish at my own nice slow pace.
Berndawg Posted February 23, 2011 Posted February 23, 2011 Hey guys maybe you have some advice for me. Been riding alot since Dec up to 2 weeks ago when my back injury started flaring up again. I basically herniated my two lower discs in my back last year. With so little time to go and still needing to recover over the next week what must I do? Was thinking of hitting the spinning bike at gym every day and then test my back with a 100km ride next weekend. Def won't risk doing any riding this weekend. Any advice would be appreciated.
azikara Posted February 24, 2011 Posted February 24, 2011 Re: Bonking. We should NEVER bonk. If I am following this correctly. My definition of bonking is when your glycogen stores are depleted. So, it makes sense to EAT and eat frequently. Take in something every 30 mins. You should never bonk. Seriously guys. If you are training, why throw away all that hard work when all your body needs is some good source of fuel. Mix up energy bars with gels with real food. You decide but put something in the fuel tank. Drink well too. I have an issue here in that I'm not sure I can finish on 3 bottles. Last year I had to stop twice. Trying to go on three this year. I use Hammer Perpetuum in my bottles. Good stuff. As for training. Someone asked what to do with 1 hr on the spin bike. I am in the Northern hemisphere. It's winter. There are several of us who haven't been outside on a bike since November. I do all my work on a trainer indoors. I did this last year and still felt super strong. I may not be at my peak as this is the first race of the year for me but I'll be fine. So it all depends what you do with the hour. I mix up 2x20 min threshold intervals for building threshold (60 min TT) power and then VO2max intervals like 7x3 min all out intervals together with some other stuff like 3x10 min macro bursts which are 30s on, 30s off. The on is at about 20-30 Watts higher than VO2Max and the off is Tempo. 10 mins of this should average out to your threshold wattage if you have a power meter. If you don't, you should average your threshold heart rate. Do this three times in one hour (5-7 mins between sets). Another TERRIFIC workout on a trainer or spin bike is the HOP (Hour of Power). Basically ride tempo or a bit above (lower than threshold obviously)and NAIL it sitting down, standing up, in the drops whatever for 30s all out every 3 mins. Grind the biggest gear you can. I like standing up and crushing (in my mind) a 53x12. This keeps you working and you will be surprised how quickly an hour disappears. Return to tempo. I have posted my best 60 min FTP this way. Anyway that's what I would do if I were on the spin bike and I am a lot. Mostly, have fun. REST days before the ride. I will take 2 days off before.
'Dale Posted February 24, 2011 Posted February 24, 2011 Two hour sessions of tempo riding combined with some speedwork / sprint sessions and hill climbing stints. Mix it up with easy rides...And lots of Zzzzzz
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