RPE v. PT-Interesting Ride - Page 3

The original Tune hubs and the PT Pro legacy model have the hub caps held on by two allen screws.

The later models from the SL onwards (including the new Pro) all have a cap that screws on to the hub. It can be a bugger to remove the first time. We had a thread about this maybe 2 years back highlighting some of the options for removal. On the SL2.4 the hub cap shape has changed from the SL (seems to have 4 "sides" rather then 2), so not sure if that new shape is for all new models or not.

Once you do get it off, some grease on the O-ring and hand tightening is plenty.

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Is there a place where that's *not* the case?

Squats and leg presses? I always dial down my leg work in the spring to accomodate more riding. What I obviously don't need to tell you now is that "Hammering" squats and leg presses after a century seems like setting up the need for an extended recovery. This is a lesson that must be learned first hand. Here is how I learned. I coach middle schoolers in wrestling. One night they were especially bonkers so everytime they goofed off, we did a set of 50 Hindu squats, which I did as well along with them. (By March, they can do 25 pushups laughing so we have to dial it up a bit). The night before I had done a pretty hard set of 2 x 20s and was scheduled to go out for an epic ride with my riding buddies the next day. Well, two of our more fit kids decided they could outlast the old man so they were joking and laughing during the squats. So, of course, we did 550 of them total and I left the gym barely walking. The next day, I barely ride 20 miles and literally could not get up some of our intermediate hills. The two jokers had to wrestle a tournament two days later and were still hurting, even though recovery at 11 is different than recovery at 41. So we basically all fixed each other. Now, I am very careful to keep the leg reps low and effort sub maximal. I like 3 x 5 at 85% 1 RM, no more than once a week just so I don't go backwards. Lately, I like pistols (weighted with a 16kg kettlebell), again never to that max effort, from March to October. Otherwise, you just never recover.

I don't know how it would be set up differently. If you are not pedalling and applying power, it will read zero. So theoretically, you could coast down a hill at 30 miles an hour (no pedalling) and it would record zero power. Conversely, you have to pedal it to get any power reading.

I was told once that if you do not include a certain setting it will add the zeros into your average I believe..in the CP software you can just click it off but I believe in a setting on the PT you can do the same. This may be what he is referring to.

Hindu squats??? Hmmm...I must research. Alot of the euros here are really into kettle bells because they want to train their hips alot. Keep the sets to as you describe and I believe your power numbers on the bike will be great this year as you save the energy for it.

-js

Below find a Hindu Squat. I use them more to torture my fitter wrestlers. As I said, you always have a few kids than can crank out 50 pushups with a smile. And many kids just can't do more than 20 so it loses its effectiveness as a "concentration tool." Very few of them are smiling after 50 hindu squats, but even the weakest kids can still "participate in the fun. Myself, I prefer pistols for effiency. A few pistols go a long way to building total lower body strength.

I am not sure that any weight or resistance training helps the power numbers. I think it does reduce the risk of injury and helps keep core strength, but the key to better cycling power seems to be more cycling. (Look at Tyson). As I have said, I don't lift to be a better cyclist. . . I just can't imagine feeling like a complete person without lifting.

http://www.youtube.com/watch?v=jPSVpo4mzNI

I know what you mean ... I am the same way, a bit more for vanity reasons.

This is the most fit I have been in my adult life and I am finally getting a look that I wanted when I was in my 20s'. I could have done alot of damage in those days with the opposite sex but I guess better late than never...lol.

Thanks for the link and keep up the great numbers...sounds like a big year ahead of you.

-js

Yep, it was a tough week to recover
The only reason that I did the leg workout as noted was that I supposed to be off the bike the following weekend to spend time with my wife. Instead there was a last moment decision to jump into another century by coaxing from friends. If I had known that I was going to do another century the following weekend I would have not trained legs at all.

It was all cool anyway. The only thing I suffered was not hanging with the group for the entire ride. Good thing all those years of being a competitive bodybuilder taught me a lot about nutrition and recovery.

Surprisingly leg training went well this morning following an 80 mile ride on Saturday and 40 minutes of interval training this morning. I did not have enough strength available to do weighted squats and be careful with the form it requires so I used the leg press again. I followed each set of leg presses with a few sissy squats and then trained my hamstrings and calves.

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The usual way you get coaxed into a ride like that is this line: "Come'on were going to hang back with the old guys and just give it a light spin, it'll be no worse than a hard 40 miler." Then those same buddies hammer the crap out of the ride.

I take it you have the same friends.

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I do wish you get a PT one day Felt as I really feel your numbers would exceed even what you imagine you have. I get alot of guys around here who start up going gung ho into cycling and buy everything and a few months later want out, most got money as they were the ex-golfer, doctor types so if I find a PT on the cheap I will let you know. Your blog is an interesting read.

Hinu squats??? Took a look at the video. They go below 90 degrees and end on your toes not your heels? Also the arm movements are really different to say the least it seems like it could also make a good stretch before going heavy or between sets.

-js

I would love to know as well. When I started lifting weights back in 1982 I started tracking data immediately and through the competitive years kept a very detailed hand written training log. It does suit me to track things and I have thought long and hard about using a PM.

I was so close to getting a PT earlier in the year, but my wife did not want me to spend our money on a PM. Then I started thinking about how much I love riding with my friends and have a fear that if I were to use a PM I would have to stop riding with my friends and train alone. At least that is what seems to be suggested here and by those that I know locally that use PM's. The guys I know here that use PM's rarely ever ride with us and almost always train alone.

So one side I see the beauty of using a PM to track progress and I would love to know what I am capable of doing and know real training zones rather than perceived zones and on the other side the thought of missing the comaraderie of my friends and the new tough rides we try to forumlate.

I work with a Cat-2 and surprisingly he also told me to just enjoy cycling and not get bogged down in chasing numbers unless I intend to race.

I am still waivering about it so I still may jump in some day.
If you do hear of someone wanting to unload their PT let me know.

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I don't do hindu squats to train. For me, they are strictly a tool to chill out rambunctious middle schoolers. (I unoffically and under my breath call my team "Team Ritalin") When I do them with the kids I coach, I usually do them on my heels and go down to where my hands brush the floor. And yes, the weird hand movements take their toll after a while. With wrestlers, you do try and teach the kids to keep their weight on the balls of their feet standing, and off their knees on their toes prone, so I don't usually correct them, if they do them like the video. A wrestler that gets used to standing flat footed on his heels, is a kid that is easy to take down. In any event, regardless of how you do Hindu squats, if you do 550 of them to show off to and shut up some hyperactive kids, you will feel it on the bike the next few days.

For bodyweight training on legs, I like pistols, weighted or unweighted, and I do go all the way down to the floor (well below 90 degrees), and plant my heel. I also like sissy squats. We could debate the whole barbell squat all day and whether you should break parallel. Personally, I have never had a problem with my knees from squatting, and I tend to go down pretty low. But, I am not a powerlifter, or strength coach.

Felt, it is a great tool. You can get huge and strong just lifting heavy stones, but the numbers on the barbell plates are a big help to track progress. That is the difference between riding with a PM and without. It is a big investment.

I agree with KO on this one, you need a standard to measure yourself by and given your personality and past training habits I am sure you will fall in love with it.

I admit I am a loner and it keeps me company (besides my iphone) during my rides. I have become a hermit lately as I just love the control of the CT. I have always been the type that likes to compete against himself. I will do racing but I can tell from email from other guys that is what they live for. Dave is out there I am sure winning one right now! That guy loves his racing with a good balance. I think you love your pack rides...I know guys who love pack rides and hate racing and guys who hate racing, pack rides but love training. That is the great thing about the PM, it works for all kinds.

I am going to find you one shortly...than you will owe me one. If it bogs you down dawg just do not ride with it when you are with your friends.

Do not be scared of success!

-js