how to really train

FYI: this is a true lactic acid test, not a threshold test.

ah, ok, that makes more sense

oh, like, what is steve shasta's resting lactic acid level

Yes, and once determined, I will be able to better extrapolate what my training levels (BPM) should be instead of the hodgepodge back-of-envelope analysis that I've been doing.

why not do an LT test instead?

honestly? i'm too green. maybe (?) in a year or two will i be at the level that i could a test like that seriously.

well i know a guy in your area if you're interested

i know, i know, i know...

let me at least get my first full year of riding in almost 2 decades under my belt and we'll see what happens.

better to train right now, while you are super-motivated and see what happens, than later, though!

you know super-motivated is bike netslang for doped, right?

h's adventures in turbo trainererers, pt 1

tues: set up unit, mount indoor tyre, test out. geez it whines a bit! seem to only be measuring cadence on bike computer sp use rather unscientific method of riding to tempo of lcd soundsystem '45.33' (about 60rpm) on big ring until cracking.

wed: mess w/ sensor and magnet for a bit, finally get it working. tooled about while watching tv, then put in more concentrated effort - 28ish km/h @ 80 rpm for 15 minutes.

some stuff i've read seems to stay build base endurance first then worry about interval stuff, whaddya you dudes think?

well that all depends where your race season begins, not sure when to start base down under.

but yes, you will truly benefit from high intensity training after you've built a significant base. without the base you will be able to do crits and short circuits but long road races you'll never make it to the end.

crit season finishes april-ish, road season then takes over in the winter months. it's year-round down here!

w/r/t endurance base training:

Yesterday had my longest ride ever without stopping (traffic lights excluded): 4:20 minutes, 77 miles of mostly flat with some rollers. Clipped out a couple of times for long lights and then for a quick pee break after 3 hours (one leg still clipped in fwiw). Clock time was 4:31 so I had 11 minutes of <4mph deadtime. This was about 50 minutes longer than my previous endurance effort.

yr killing it

alone or with group?

i need to step dat game up

imo alone is the only way to "how to really train"

yeah. was only curious bc 18 mph alone for 4 hours is diff from 18 hours in a group for 4 hrs.

Good question... because normally Saturday is my big group ride.

However, I had my Dad in town for his bday and time was tight so I woke up at dawn and did that ride solo.

also, my riding club likes to stop a lot and regroup so a big non-stop ride is pretty much out of the question with those peoples.

ramping up the efforts on the trainer - 1-hour sesh while reading book then watching champions league replay, mostly sat around 27-29 km/h @ 80ish rpm, then ramped up to 45+ for rather swift last 4 kms.

so much sweat :0

Cutty/Hunter/Anyone ITK:

Is there any benefit, in a training (not racing) sense, to deliberately going into oxygen debt by attacking the bottom of a long steep hill as hard as you can, and then struggling the rest of the way to the top at an increasingly faltering pace?

i highly doubt it. blowing yourself up is only helpful in sprint training and jump intervals.

I wondered if you could somehow improve your ability to soldier on once you've blown.

train so as not to blow up i think

i reckon that taking long, long climbs in a really low zone is probably more beneficial in the long run for climbing endurance?

this is from the web so ymmv but i have referenced it quite a bit in the past year:

Want to train for climbing hills while seated?? Here is a drill you might consider. Go hard up short hills while seated. Find a climb that's moderately steep and takes about 30 seconds to crest. Hit it hard at the bottom in a fairly large gear. Beware of letting your cadence slow by the top. Use a gear that lets you pedal at 90 rpm or more all the way up. Start with two or three reps and increase as your strength improves.

from http://www.cptips.com/climb.htm

NBS, blow up in a race and your are pretty much done.

Yep, I've noticed that ;-).

Another question: from a strength and fitness point of view, would it be useful to continue to train on my (heavier and slower) winter bike even when spring and summer come along? I was thinking maybe this would force me to get stronger, and then when I race I'd feel the benefit of being on a lighter bike. (Obviously if you're trying to improve technique/position then it makes sense to train on the same bike you'll be racing on, I was only asking from a fitness perspective)

training on a heavier bike is not going to do anything for your fitness. you'll just go slower on that bike as opposed to the same effort on the lighter bike. your perceived exertion will be the same, so there really is no feeling "the benefit of being on a lighter bike."

Damn. Too much negativity here, another potential stroke of genius bites the dust.

you think you outsmarted the pros?

i mean if you really want to train how about stop thinking of creative ways to ride your bike and follow the science of it?

What about training in clogs? In a wetsuit? On a tricycle? In a lake?

periodization with structured intervals is how you get fit and fast

I hear what you're saying, but I'm going to give this a go before retreating to the tried and tested traditional routes to success:
http://content6.clipmarks.com/clog_clip_cache/amplify.com/5773CE7B-BFC2-46E0-B565-0BA4CBCE8E7D/40843D27-B0EE-49EF-BD66-41E89E54D911

goin ham

you think you outsmarted the pros?

yeah we know how they get it done- speed, blow, epo, transfusions, gene doping.

periodization. lolz

i was gonna offer him EPO. they certainly don't ride around on heavy bikes.

http://www.cyclingtipsblog.com/2009/11/drugs-a-cautionary-tale/

migraine-y effects of EPO = do not want, but human growth hormone sounds fantastic!

training on a heavier bike is not going to do anything for your fitness. you'll just go slower on that bike as opposed to the same effort on the lighter bike. your perceived exertion will be the same, so there really is no feeling "the benefit of being on a lighter bike."

― shite new answers (cutty), Wednesday, March 10, 2010 3:21 PM (4 hours ago)

from a physics pov, i'm not entirely convinced my sweet prince cutty... heavier (esp on hills) = more resistance. it's the same as losing body weight which makes climbing easier. not sure about flats, but certainly on climbs training under greater resistance/stress would be more difficult than without.

(this is why i squeeze my brakes the entire way up climbs fwiw) :-P

it doesn't make climbing EASIER man. it just makes you go faster. you are missing that.

oh, also you are wrong

http://www.roadbikerider.com/389.htm#COACH

Will I Benefit from Riding a Heavier Bike?

Q: Would adding weight to my bike for training help my average speed and power? I'm thinking about buying cheap, heavy wheels and tires and loading a rack trunk with weights. -- Tim T.

Coach Fred Matheny Replies: Adding weight for training purposes has been tried a number of times over the years.

I recall when the U.S. Road Team used lead-filled water bottles for hill workouts. A company once marketed a heavy product designed to attach under a bike's bottom bracket.

However, there's no good reason to artificially add weight to your bike. Here's why:

Improvement comes from training at your optimum intensity, not from riding a heavier bike. You need to generate a certain number of watts to get up a hill with a steady effort no matter what the bike weighs.

Take some weight off the bike, though, and you will go a bit faster -- if you produce the same number of watts.

Of course, there's no need to always ride a light bike when a heavier one would be better for the conditions. Ed and I both ride heavy bikes in winter. They have steel frames, fenders, racks and large bags for toting tools, extra tubes, rainwear and warm clothes. Add a couple of full bottles and Ed's bike, for example, weighs 34 pounds (15.5 kg). He just rode this ol' beater a couple of thousand hilly miles (3,200 km) through the off-season.

Does switching to light bikes in the spring make us feel faster? You bet. And we'll actually be faster because, for a given amount of power, we can ride uphill and accelerate better when we're not pushing as much weight.

The bottom line for training purposes, though, is that we're still riding at the same intensity when we go hard, regardless of the bike we're on.

The bottom line for training purposes, though, is that we're still riding at the same intensity when we go hard, regardless of the bike we're on.

It doesn't get any easier, you just get faster - Greg Lemond

I guess if you're riding with a group at the same speed as everyone else though, a heavier bike would give you a better workout.