how to really train

Actually, you might need to have a track bike to ride there.

Oh yeah you do. Damn place is full of rules and regs, probably not what you're looking for.

Not quite, although that'd be really convenient. There's a track around Crystal Palace park but I think but I'm told it's dirt rather than tarmac which isn't any good either.

Battersea park? Just a guess, not sure exactly what it's like to ride in/around.

cutty what is current thinking on gaining strength in gym w/out gaining mass? stuff i've seen is slightly dif from old days, im seeing that light weight high reps is rong. i should be doing low reps, explosive, no max out.

im doing all core, no iso shit except leg curls, but in 4 weeks ive gained 3-4 pounds. shits gotta stop, do i just bail?

i, too, am in "easy" gainer in terms of muscle mass.

from what i know--you still start out your strength training with light weight/high reps (20+-), however you gradually increase the weight over the course until you are totally putting out explosive power for 6-8 reps.

right now i'm at 8 reps, aiming for around 400lbs on the leg press and nearing 200lbs on leg extensions. hamstring curl i'm doing around 150.

everything else is core and upper and lower back. plenty of planks, back extension, lat pull, row pull.

are you going to race this year? just the TT stuff? i wouldn't worry about the added muscle mass.

thx. just tt afaik. ive got no time, no budget.

yeah, im still in my circuit phase at about 20 reps of everything. the lat pulls, rows, deadlift have obv hit the delts lats and traps tho. i dont think im so much an easy gainer as really deconditioned up there.

i know i can tt in the low 170s, its not nearly so important. dont wanna be a clydesdale tho.

i'm really trying to lose weight right now until march. the gym definitely doesn't help, but it will end soon. 153lbs this AM.

if i could actually race at 145lbs i would be unstoppable :/

ha, is your w/kg classified info?

go get 'em cutty!

it's not classified-- but the only relevant w/kg number is what you put out at threshold power. since you hardly work on that zone at this time of year it's probably nothing special. when the intensity and racing starts we shall see.

i will have a lactate threshold test in a couple of weeks and will share the results if anyone is interested.

if i could race at 145, wait, hahahahaha. i probably couldnt walk at 145.

when you consider how much $$$ you pay for weight savings (IN GRAMS) in equipment--losing 8 pounds is really a game changer. especially for me being a climber.

ohhhhhh fuck yeah its massive. thats why i wasted 2 years of racing tryna be skinny when i coulda baggin points in crits

coulda been

ha yeah. so basically I'm more nutrition nazi right now than usual. hopefully no one commits me.

this bagel w/ pb/honey is awez. *runs*

clydesdale

bagels are such a reward during the season

last question (and you may have answered this on rolling nn): do you weigh your food on a gram scale, sir?

i was 145 as a 13y/o in the 9th grade... :-\

fo realz shasta?

no, i'm pretty good at eyeing the protein portions out. no need to weigh the vegetables.

achieve your goal cutty

not sure how much longer I will compete at this level. getting my cat 1 would be nice but maybe improbable. we'll see how this season goes!!

I almost weigh as much cutty!

AS

get out the calipers.

i am no fattey

also have an upper body

lol I don't!

u skinny!

for realzies jdchurchill.

...and before cuttlez chimes in, i was in the best shape of my life that year: rated top 20 in the country in cross county, mile, 2-mile, and steeplechase.

how i turned from a gazelle into a hippopotamus is anyone's guess. my newfound "mentor" gave me a backhanded compliment saying that I climb really well for my size.

lol u hippo!

u need to be more cippo than hippo

hippo pozzato

I tried some training today (I don't normally work on Wednesdays), as opposed to just riding around. I'm thinking of trying one of the winter series of races at Hog Hill this weekend. I've been saying this for well over a month, but illness and snow meant it's taken me a lot longer to get some miles in. I went over to Hog Hill and spent a bit less than an hour experimenting with different ways of taking corners and climbing the hill and doing intervals. It nearly killed me - I've been coughing all afternoon. I feel certain I'll get dropped within two laps if I do race this weekend, but I'll probably do it anyway as it's good training.

Battersea park was a really good shout. Cheers, Ledge!

30k in 78 minutes including the 8k there and back on a single speed (while not great) felt okay considering it was the first time I'd properly exercised since breaking my leg last year. I reckon an hour (or less) for the same distance should be pretty easily achievable given the right bike and conditions.

Breakin' the bylaw. Believe you may have exceeded the clearly signed 12mph speed limit in Battersea Park.

getting my first lactic acid test tonight.

will there be power involved? please post results ;)

http://www.abvio.com/runmeter/

kinda excited about getting this, btw

no power, just at rest.

you first cuttlezzzz...

im getting tested next week.

guys i should know this maybe, but how does a lactic acid threshold test work? esp if it's done at rest?

i don't know what he is talking about re: rest

when i do it, i'm hooked up to an ergometer and the resistance is ramped up at 25w intervals. blood is taken every 5 minutes and tested for volume of lactic acid.

you can't stop pedaling and by the end you should be shaking and drooling and in the worst state of oxygen debt you've ever been in.

it's really strange to experience such catastrophic muscle failure

how much blood do they take?? makin u hypovolemic imo

just a pinprick each time

I just joined a gym, quite a big and well-appointed one, and they have four exercise bike which are basically MTB simulators! You watch what's essentially a computer game but instead of using a control pad, you pedal faster/slower, change gear, brake and steer (i.e. lean the bike over) as you go round the MTB course.

http://www.bikeradar.com/news/article/first-look-trixter-xdream-exercise-bike-20073/

I rather enjoyed it tbh - the only less good thing is the problem I have with any racing computer game - lack of feedback makes things like when to brake or change gear less than intuitive. And the gear system is much too vague and unsubtle. But otherwise, it makes 20 minutes on an exercise bike go past much more quickly than normal.

My new training partner is the current Masters state champion in both the road race and the criterium disciplines... Guess what he had in his spare bottle on our training ride last night?

5 pounds of fishing weights.

O how I lol'd.

maybe he wanted an arm workout???

maybe he's a machine that drinks metal?

i'd fill it with quarters. that way, if you ever need to do laundry while riding, you have a bottle full of quarters with you.

or gold, because... gold, y'know?

I put lead in my drinks

I think I am riding with 5 extra pounds of pies since the weather changed.

I had a dream last night that Brian May came to my party riding a bike made of lead, which I then broke with some pliers.

^^^shastanomics ftw

I did the Trainnerroad 8 minute FTP test and scored 308W. (Trainerroad estimates my power about 50W higher than my trainer). Not sure what to do with this info except test again in 6 weeks.

Great number, most accurate in relation to subsequent tests, rather than absolute. Very sensitive to tire pressure and roller tension. If you keep those consistent every ride it should be good.

Tyre pressure was probably low and the wheel circumference was definitely wrong. My W/kg is probably less good.

Anyway, relative is much more useful than absolute. February is about intervals.

the lower the pressure, the greater the resistance, the greater the roller tension, the greater the resistance. if so, i need to put on a tubular at 160psi and like half a turn of roller tension, then i might hit 300.

LOL we are family

how do you like that tacx?

It is pretty nice, very quiet although they seem to have a few quality issues. When I first got it, the fan that cools the heatsink was installed upside down so it would over heat and beep at me. Also the clamp that holds the wheel is a nice design, poorly executed so it jams sometimes and I have to hit it about a bit to loosen it. The wireless is nice although I can't help thinking that given that the brake is generating power it would power the computer as well.

Also, updating the firmware has been a hassle. In all its a more complicated trainer than I need but it was a gift so what the hell. During updating the firmware I tried a demo of the virtual trainer software. It's not very well executed and I'm not really all that interested in competing in 3d VR bike races (also the subscription prices are stupidly high).

I should try some experiments with tyre pressure and roller tension to see if I can get trainerroad to match the trainer more closely. 50W difference seems a lot. I'd be interested to know what firmware trainload based their resistance curve on, it changes with version.

I've been doing these drills where you find a 2km stretch of 2-3% grade, then do repeats in your tallest gear (mine's 120 gear inches), staying seated, relaxed upper body (no rocking), deep breathing, but just grinding this big gear out. It's deceptively difficult because your cardio is never taxed but your legs feel completely wasted by the end.

What does that help with? (I mean, obviously it helps with strength/power, but what is it specifically useful for?)

Muscular strength and pedal stroke efficiency.

Peter

is anyone else aware of the VE method for coastdown testing of real world CdA and Crr? i am, and now im _really_ fucking pathetic. *scouts acceptable hills*

i cant figure out the embed for this, but i think i'm becoming too much like rod (and also, tt people were a fave target of derision for me when i raced bikes).

http://www.stevehoggbikefitting.com/blog/2011/07/tt-rider-rod-and-bikefitter-discuss-the-secret-of-speed/

jfc i'm fat now