Since you have only been training hard since January, your endurance and muscular endurance haven't yet caught up with your desired expectations of performance. And the hills are probably killers for you since your power to weight ratio is low.billybob1992002 said:
billybob1992002 said:
here is the problem your generating quite alot of lactate because of the process that is happening beyond steady state, you could try working on your Lactate Threshold you do this by working in the zone 90% of your maximum heart rate which is your lactate threshold and above, if you work above this to maximum heartrate you'll find that the buffering system that was stated previously will be improved.billybob1992002 said:
Yes - try slowing spinning along for the first 5-10 minutes. Then start to increase your speed / effort effort for another 5-10 minutes for a 10-20 minute warmup. It may take longer if it's cold outside. Also, add some 30-60 harder efforts to open up your legs before starting to ride hard also.billybob1992002 said:
slow spinning, i hope you mean easy spinning, since 90/100rpm is by no means slow pedaling, i usually use 42x17 gears for this effort of work it ain't to demanding but is probably the best way that i know to warm up and reach a steady state.in.10.city said:
Sorry - slow AND easy spinning 70-80 RPMS in an easy gear to start out with and build from there. Don't start flailing your legs around in circles too soon...closesupport said:
the best method is to purchase speedometre, heart rate monitor with a cadence metre the eisiest way to know your gear ratio is to count the number of teeth on each of the sprockets on both front and rear of the chain drive if you don't know what they are or ask someone what number of teeth would be found inbetween 12x21 rear cassette someone will know.billybob1992002 said:
but one thing for certain is the larger numbers are usually on the front chaindrive and the smaller numbers are on the rear cassette, if i was to say i ride in 12th gear of 16 you wouldn't really know the roll out distance of that since you wouldn't know the size i'm riding.
i completed a MAP test or exercise stress test for mine, my max heart rate comes to 198bpm but i can get above but i can't sustain it so i go with the 198bpm, if i was to work out by 220 - (age) then that gives me 188bpm not very accurate but a good way to start with. now i work at above 90% of this heart rate 178.2bpm this being my threshold, now i can do up and over intervals 3bpm or more above this and below and 60% for recoveries half the duration, or even set duration's of time above this now this method should improve the buffering system when you come to call upon it.billybob1992002 said:
its okey i know what you mean, its just that i choose 90/100rpm since my intended cadence is 98rpm average... i'll worry about speed later in the yearin.10.city said:
you forgot to mention warm down accordingly cause its equally as important >>waves finger <<!
Just didn't seem like billybob1992002 was a high RPM spinner.. are you billybob1992002 ? If not, starting out with high RPMs will load you up with lactate quick-quickclosesupport said:its okey i know what you mean, its just that i choose 90/100rpm since my intended cadence is 98rpm average... i'll worry about speed later in the year
... different strokes for different folks (literally) ...
lol yes but thats the idea in training the more you get used to it the easier it is to work throughin.10.city said:Just didn't seem like billybob1992002 was a high RPM spinner.. are you billybob1992002 ? If not, starting out with high RPMs will load you up with lactate quick-quick
the better the cadence the greater the muscle endurance and that what he wishes to improve by the sound of his cry for help. i often presume that everyone is younger and fitter and better at this cycling thing than I am. ...... its only a hobby to me you see
where did you get your max heart rate from at the age of 19 you should be able to get it way way above that i had you down at around 40+billybob1992002 said:
when you said that was your max heart rate.
if you look at the description of zone 2 then you'll see its endurance base training thats the intensity 65 -70% of your maximum heart rate, you should be working at the %MHR for each of the zones and same for each of the training zones you'll see a training %Mhr for different training procedures, you will also benefit from doing shorter higher intensity training this also will help you improve you endurance capability over a shorter given time.billybob1992002 said:
Since you've only been training for two months, believe you've been trying to do too much, to soon. Don't try to train as hard as your teammates who've been racing for a season or more. You need to do what's appropriate for your current level, even if that means training by yourself. Here's my suggestion from now until early April:billybob1992002 said:
but dhk does have a point you should be resting or undergoing some light easy spinning sessions not trying to bang out the miles straight away and expecting to ride like a pro. and you should continue to do so at leaste every 4wks just to give your body chance to repair from the past few weeks hard training sessions.
