Recent content by bradg



  1. bradg

    New to track racing and need gear advice

    I do not have personal experience with the Aventon frames, but many of the local racers (Penrose Park Velodrome) ride them. St. Louis has a big Wolfpack Hustle group--cycling enthusiasts who live in the city, many on fixed gears--and they do a fair amount of underground/unsanctioned races like...
  2. bradg

    New to track racing and need gear advice

    I'd get an Aventon frame if you're on a budget, and for other gear, I'm an advocate of either Sugino75 or Dura Ace components, but the Sugino Messenger line or anything from Miche is also sufficient. Deda, FSA, 3T, Alpina all make great handlebars, stems, and forks. Get a range of cogs from...
  3. bradg

    Off season strength acquisition

    I'm not sure that it matters, but wouldn't a 5min effort still technically be mostly aerobic? If I recall from my rowing days, a 2000m test would range anywhere from 5:45 (Olympian) to ~7min (average Masters level male), and the breakdown between energy systems was anywhere from 70-80% aerobic...
  4. bradg

    Base training - Sweet Spot Intervals

    Just a reminder that life on this forum is much better when you block this guy.
  5. bradg

    Base training - Sweet Spot Intervals

    Quote: Originally Posted by Toolish I am currently reading Maffetone's big book of fitness and he talks a lot about training at a fairly low heart rate to improve aerobic performance. I have read a lot online about doing FTP intervals or sweet spot intervals being the best way to improve...
  6. bradg

    Standing 250m

    Alex--hey, I work with Xavier Disley, who's awesome. Discovered Ric through this very forum actually... When it comes to perfecting the standing start, is that as much a matter of pure technique as it is being able to "turn everything on" neuromuscularly? As I continue to see gains in my own...
  7. bradg

    Standing 250m

    Quote: Originally Posted by fergie Ethan Mitchell starts the NZ Team Sprint in 17.2 - 17.3. He is sitting after 75m. Chris Hoy ride a fully seated 9.8 flying 200m in Manchester at a World Cup. Find what works for you and develop it. Try different gears, pacing, sitting strategies to see what...
  8. bradg

    Standing 250m

    Glad to help! With whatever knowledge I may have... Other things to note: Those peak power workouts can leave you feeling exhilarated and while you won't necessarily feel the effects, or register any alarming IF or TSS numbers, recovery is important. 2-3x/week is fine, and give yourself at...
  9. bradg

    Standing 250m

    Getting aero in the span of 250m is...unlikely to happen, at least to any meaningful degree. Watch the team sprint event: http://www.youtube.com/watch?v=ulYf2ieGfhs is a good example, though it focuses on France for the first lap so I'm not sure what the eventual winners (UK) did. Bauge remains...
  10. bradg

    Accuracy of Normalized Power for shorter durations

    Quote: Originally Posted by Alex Simmons There are a number of reasons for NP not being a sensible value for inspecting short duration performance, both physiological and mathematical. Software that shows this value for 1-minute makes no sense at all. In terms of the mathematical, keep...
  11. bradg

    Accuracy of Normalized Power for shorter durations

    Quote: Originally Posted by smaryka NP for a minute is meaningless and anyone quoting figures based on NP for short durations just comes off desperate to make their power look bigger than it is. Understood--note well that I'm just asking about this, I'm not trying to brag about any...
  12. bradg

    Accuracy of Normalized Power for shorter durations

    I was looking at some data from a crit I did not long ago, and checked the 60-second average--540W, although it being a race, there were a few spikes in there (the highest being 1024W). I was pedaling for ~80% of the duration and the VI was 1.26. The normalized power for this block of 60-seconds...
  13. bradg

    6 Hrs a Week to improve FTP is it possible?

    I'm sure it's possible, but the more accurate question to ask is, "improve by how much?" 6hrs is 6hrs, which immediately implies a ceiling. Your numbers are really strong for having just gotten back into it--also begs the question, how long had you been riding & racing before taking a break, how...
  14. bradg

    Track Training + Weight Lifting Split Advice

    Quote: Originally Posted by fergie How many more World Titles does Shane Perkins have to win to be considered Elite? At least three ;-) As for the OP's question: two days per week in the gym should be sufficient. I focus exclusively on sprints and work with Xavier Disley...
  15. bradg

    Clarification of how progress works...or doesn't

    Awesome, thanks so much. I was thinking I'd PM you about some of this because you've demonstrated ludicrous knowledge and gleefully shared it, but then I figured maybe others wonder the same and why not get it out in the open. All the stuff regarding TSS, CTL, etc is kind of a marvel. I was...