It's killing me but..........

Discussion in 'Cycling Training' started by Sillyoldtwit, Jan 24, 2006.

  1. Jon89

    Jon89 New Member

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    managed a new pb today of 350W for 15 minutes and ftp of 325, that's an increase of 25W in the last month and i'm down to 67Kg! Only problem i'm finding now is i'm too quick up the hills so i'm unable to do 20 min intervals up any!
     


  2. kana_marie

    kana_marie New Member

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    That's impressive! It doesn't sound to me like your slacking at all. It always pays off, though, right? Nothing feels better than the rush you get from working that hard!
     
  3. Felt_Rider

    Felt_Rider Well-Known Member

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    It's been a while

    I suppose the only goal I've had other than just attempt to improve overall is to attempt a SOLO sub 5 hour century.

    I think the conditions were right for the attempt on Saturday, but I wasn't really even thinking it about. In fact the only reason I went to 100 because a friend was kidding with me and asked if I was going to do 100 miles. As I rolled out I thought why not since I typically do an 80 mile route.

    The bad thing was I really did not have it in mind and kept my intensity down lower just to see how I would feel. It was a sustained light headwind all the way up, which in this case made for a sustained tailwind on the way back. Pushing against the wind wasn't too hard and then coming back with the tailwind I really did not take advantage of the condition. It wasn't until I reached the 90 mile mark that it hit me that I could have potentially done this ride at the 5 hour mark had I thought about it. I say potentially because I still may not have the fitness to pull this off yet.

    I think it was less to do with me and more toward the conditions that would have been the perfect day to give it a try. Sure I finished with 38 minutes moving time over the mark, but it was one of those things that my gut feeling (low IF) is I could have done it had I tried from the start. I lost most of my time at the start riding fairly casually because I was considering it to be just another training day at endurance pace. Having a fresh set of Conti GP4000s and staying down in aero on the TT bike also helped save some energy.

    Here are the basic metrics for the ride

    [SIZE=xx-small]Entire workout (133 watts):[/SIZE]
    Duration: 5:38:54 (5:45:45)
    Work: 2711 kJ
    TSS: 287.7 (intensity factor 0.714)
    Norm Power: 154
    VI: 1.15
    Distance: 100.489 mi
    Min Max Avg
    Power: 0 521 133 watts
    Cadence: 5 105 74 rpm
    Speed: 0 33.8 17.9 mph
    Pace 1:47 0:00 3:21 min/mi
    Crank Torque: 0 1475 155 lb-in

    [SIZE=xx-small]I do know this that at the end I was thinking about those who do a double century. When I got to the end of the ride I could not imagine doing that route twice.[/SIZE]
     
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  4. leanman

    leanman Member

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    u only burnt 2700 calories riding 100 miles???? is that correct?
     
  5. Felt_Rider

    Felt_Rider Well-Known Member

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  6. BILLYHOLMES

    BILLYHOLMES Member

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    I've just completed my FTP test and it seems I'm at 170 watts. My max heart rate is 180 however, during the test (20 minutes) I started at 160 and ramped slowly up to 175. I've always been able to "dig deep" but do you think I'm going too hard as I read that others are well below their max, in the ~85% range.
    For what it's worth I'm 63.
    Bill.
     
  7. Meds

    Meds New Member

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    But enduring is the only option that's left. Train hard. The rewards await you. Cycling is a very competitive sport and it is training that gives you the edge.
     
  8. Meds

    Meds New Member

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    My goodness you're 63 year old? Are you sure your not lying? You're statistics are so unbelievable.
    My goodness you're 63 year old? Are you sure your not lying? You're statistics are so unbelievable.
     
  9. jaredstephens6

    jaredstephens6 New Member

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    You just have to keep working through it!
     
  10. cyclintom

    cyclintom Active Member

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    I'm on my way to 72 years old and normally do rides of 35 or more miles (often 50 - 60) normally with 2,000 or more feet of climbing at a VERY slow pace: average speed of a little over 10 mph up to a little less than 13. I do not push myself simply because the only effect it has is to tire me out to the point of slowing up a great deal.

    So how do you explain that on one of the local short evening rides, 7 or so miles, up a climb that, starting from dead last, I left 16 riders behind passing each one on the climbs and at the top actually having to wait five minutes for the first one to get up there? The oldest one of the group beat me to the top and he was 55 and my brother. The rest were at least 10 years younger than him and several were members of the fast group.

    So the question arises - what do you gain from extreme workouts after you get over age 30 or so and are physically limited by your cardiac capacity and not your muscle power?

    I have read all of the so-called training manuals and have never gotten any additional power or endurance by following restrictive regimes. Perhaps in my 20's they may have made a difference but after you ride so much there isn't much improvement you can get from riding hard. Though it makes the local college kids feel supermen to fly by me when they are doing their 10 mile training rides. And it does tick off the older guys that will ride off of the front of the group on a hard climb while I ride on the back and finally get tired of them doing that and make up 2 minutes on them in a mile.

    And no amount of training is going to do much for you in a heavy headwind. I'm 6'4" and over two feet wide Fighting a headwind accomplishes nothing. Unless you don't mind arriving home so exhausted that you can't go out for three days.

    So, the question is: why is everyone using performance and training as some sort of measure of the fun of cycling? Most performance issues are not from training but physiological limitations. Unless you are young and racing, if you want more benefits from your rides you don't ride harder - you ride longer at the same speed.
     
  11. Jamie bank

    Jamie bank New Member

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    Hi people, I am 13 years of age and have been cycling for 7 months regularly now and I ride 16mph on my road bike over 30-50 miles. is this a good speed or do you have any advice for my speed increasing? thanks
     
  12. cyclintom

    cyclintom Active Member

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    Jamie, it makes a difference what sort of terrain you're riding on but on flat ground a 16-18 mph average is doing well. Especially for a 13 year old. Throw in a couple of 1,000 ft. hills and 16 mph would be very fast. Though we do have a 14 year old that shows up with his father and can hold those sorts of averages up hills all day long.t he started at 5 years old when his father made him ride to school.

    It will probably take you a year to get in real riding shape and then another year before you do everything correct automatically and then you can train according to the training manuals. But be sure and pay close attention to the timing of the easy and hard efforts - that's pretty critical.
     
  13. Nigel Doyle

    Nigel Doyle Member

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    Hi Jamie. I suggest joining a road cycling club. Many clubs have very active junior / youth sections with people of all abilities. You'll then get to ride with others your age and hopefully get a bit of coaching.
     
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  14. kopride

    kopride Active Member

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  15. fergie

    fergie Active Member

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    In the last 6 months I have dropped 20kg. Still jiggle a little so plan to spend the next six months dropping another 10kg. No plans for rides or races just want to enjoy getting out on the bike and doing some more riding with the people I coach.

    Only issue is the track riders I coach say I no use to shelter behind when motorpacing. Also find it harder on indoor tracks to keep the moto down in the racing lane when going 70kph!
     
  16. cyclintom

    cyclintom Active Member

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    This is not something that sneaks up on you. Early last year I could ride continuously at 21 and hold 28 for about 20 minutes. Almost overnight I went to having a hard time exceeding 17 mph and becoming exhausted from a 50 mile ride.

    I can still do 15 minutes at a good rate but that's about it. And training has no effect anymore.

    I intend to talk to my doctor about it but I suspect this is nothing more than normal since I've watched the same thing happen to the people I've ridden with over the years.
     
  17. bgoetz

    bgoetz Member

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    Hi all,
    It has been quite some time and just wanted to let everyone know that I have not fallen off of the planet!

    After my last post in March of last year I continued messing around a bit, just riding and occasionally jumping in local club races. At some point last spring my power meter broke and I elected to not fix it and just rode my bike. I did manage to bring the "hurt" to some of the local guys a few times, then some family stuff happened, life changes and I rode much less.

    However, some of those life changes resulted in a move 3hrs south, out of the flat farmlands and into the forested hills, which put me close to lots of great MTB trails. So around October I picked up a MTB and got the "bug" again. One thing lead to another and before I knew it, I was on a great team, with some super strong guys and had some big goals set for 2016!

    So after basically 18 months off, I have been back officially training since December 1st (I can't say back racing because I have not actually raced yet, lol). My focus will be the NUE series, which both align well with my strengths and our team goals.

    To say training is going well would be an understatement. With access to great trails right from my doorstep my skills have improved beyond what I ever thought possible, additionally I have surrounded myself with some talented guys who have aided significantly in that improvement. With regards to fitness, I am doing things a bit different.

    I still sorta follow a SST type routine, the only power I ever see is on my Computrainer which I am consistently on throughout the week, and I have not given a thought to TSS, CTL, or TSB since May 2014. The only thought that I give to FTP is to set my efforts on the trainer. Basically I have been training structured, but flexible, with a major emphasis on proper recovery. I prioritize my workouts each week and shuffle things as needed to have the best quality possible during high priority workouts. I recover fully after "big hits", no more putting myself into a hole. However, with only 1hr available to train M-F, I strive to maintain consistency, so I do not plan any recovery days, taking them when needed and trying for as much active recovery as possible. Additionally, I have been making the most of my lunches by running stairs.

    The results I have seen is surprising, the gains since October significant. While I don't think I am back to where I was physically during my peak form in 2014, I am close and it is only January! Mentally, I couldn't be fresher, more motivated, and more excited about this season and I really don't see that changing.

    I am certainly not saying that what I am doing is right or that all of the things I ditched are wrong, heck maybe I just needed 18 months off. However, the more I follow this simplistic approach, the more I come to realize that being a slave to a chart was no good for me.

    I am really excited to get out there this season and have come to terms with accepting whatever result comes my way. Heck just finishing some of these races are an accomplishment. So, look for my name on the results pages for some NUE races, hopefully you don't need to scroll too far down, but I am ok either way! I doubt I spend much time on the forums and really don't wish to debate how I train vs how others do, so if you are curious as to what I am doing your best bet is to follow me on Strava

    Brent
     
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  18. Sillyoldtwit

    Sillyoldtwit Active Member

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    Hi Guys
    Haven't posted for some time now. After one and another setback, am finally getting down to some serious sessions on the Computrainer. Feeling the old buzz as I head towards a 250Watt FTP, the 74th birthday in August and preparation for the Norikura Skyline climb (the highest mountain road in Japan). See pic below.
     

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  19. Dilof

    Dilof Member

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    Wow, that's very beautiful and I wish you the best of luck on conquering that! I almost want to go there myself that's how beautiful it is.
     
  20. cyclintom

    cyclintom Active Member

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    I have to agree with this. However loads that are carefully measured in a gym do not represent actual road conditions at all.
     
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