Advertisement
If you have a new account but are having problems posting or verifying your account, please email us on hello@boards.ie for help. Thanks :)
Hello all! Please ensure that you are posting a new thread or question in the appropriate forum. The Feedback forum is overwhelmed with questions that are having to be moved elsewhere. If you need help to verify your account contact hello@boards.ie
Hi all,
Vanilla are planning an update to the site on April 24th (next Wednesday). It is a major PHP8 update which is expected to boost performance across the site. The site will be down from 7pm and it is expected to take about an hour to complete. We appreciate your patience during the update.
Thanks all.
Vanilla are planning an update to the site on April 24th (next Wednesday). It is a major PHP8 update which is expected to boost performance across the site. The site will be down from 7pm and it is expected to take about an hour to complete. We appreciate your patience during the update.
Thanks all.
Exactly like riding a bike
Comments
-
-
-
-
-
-
Advertisement
-
-
Hope the bad news isn't that bad. What doesn't kill you makes you stronger as they say.
400km is a lot by anyone's standard in 7 days if you ask me so maybe time to back it off and super compensate. That's a period of less bike time and more rest (not lazing about and eating all around you mind) which allows your body to physically adapt to the training and extra load your placing on it. It is during this period that your fitness improves. Plenty of sleep as well will help a lot although that might be hard in your line of work.
You seem to be flying it. Keep up the good work. Great diary and a very clear format, must copy it (the structure) if you don't mind. Alls that's missing is a few pics of your spins.
0 -
pprendeville wrote: »Hope the bad news isn't that bad. What doesn't kill you makes you stronger as they say.
400km is a lot by anyone's standard in 7 days if you ask me so maybe time to back it off and super compensate. That's a period of less bike time and more rest (not lazing about and eating all around you mind) which allows your body to physically adapt to the training and extra load your placing on it. It is during this period that your fitness improves. Plenty of sleep as well will help a lot although that might be hard in your line of work.
You seem to be flying it. Keep up the good work. Great diary and a very clear format, must copy it (the structure) if you don't mind. Alls that's missing is a few pics of your spins.
The news is not bad as such, but it is life changing, to what degree we are not sure yet. We had our suspicions. But you know yourself when something is confirmed its a whole different matter. But you are spot on.....it will make us stronger.
Thanks for confirming the resting option. Nice to get info from someone more-in-the-know. I've started an iron supplement and will continue with the zinc and magnesium that I have been taking for a while. I seem to suffer a good bit from low iron with hard training.
Glad to hear the format is ok. Wasn't sure how to approach it but its easier for me to look back on, so I suppose that's the main thing. Well that and the fact that I'm not very technical when it comes to cycling training.
No problem copying the structure but if you copy the content you will regress I'm afraid.0 -
-
The advice about magnesium supplements which you gave me a while ago, but I only heeded recently, seems to be paying off in our house too. We've been having much better sleeps since, which of course allows better training and living. Hopefully it's not just coincident with Easter holidays but the next couple of days will tell.
Good stuff C. Glad to hear that. I find the zinc and magnesium great. I really do sleep like a log on it. It has been reported at times to promote more vivid dreams but I don't remember dreams usually. Taken one hour before bed on an empty stomach......give this stuff a serious run for it money:D
0 -
Advertisement
-
-
-
-
And it's not at all unreasonable to expect yourself to be closer to the front of the pack of experienced racers in only your second race? Give yourself a break lad - it's not just about fitness and strength, its about tactics. You can't learn them overnight and once you're working to stay on you're up against it. You also can't expect yourself to be race-ready in the second race of your first year racing, when most of the other guys are at it years.
All fair and valid points C, thanks. Of course I should not, and would not, presume to be able to keep with guys who have years of hard training done as if it could be done overnight. I guess there's a certain amount of impatience there borne of concious realisation of ability versus required ability. That's a trait of mine unfortunately. At times gut feelings and concerns get into my posts in their raw form. More training, less worrying, eh?:opprendeville wrote: »If you want to improve quicker and be ready for racing make sure you train according to how you think the race will pan out. So for example, if the race has a defining hill in it which usually causes a split then find a hill and do some efforts that replicate race intensity on it. For example, you could power up the hill and once you get to the top keep driving on for 500m. You could mix it up and soft pedal to the top before exploding outta the blocks or you could pick a point on the hill where you say "that's the point I'm going to try and make a break". Make it interesting and challenge yourself instead of saying "today I had an average speed of x, therefore I'm improving".
This guy from crankpunk tells the story of a fictional race well, one that you could apply to training:
100km event.
10 mins pre warm-up
5 minute high intensity (Perceived Rate of Exertion [PRE] 8-10) powering after break attempts, staying more or less in top of bunch following wheels
1 minute break (5-6) coasting in peloton
20 minute high intensity (7.5-9) hard riding near front, covering breaks, in wind from time to time
5 minute break (6) coasting in pack, gathering breath, maybe a break has gone up the road
5 minute very high intensity (9-9.5) bridging to break
1 hour 20 medium intensity (6.5-8.5) sitting in break, doing work at front, resting at back
10 minutes high intensity (7-9) covering attacks, following wheels
3 minutes super high intensity (9-10) breaking clear in last 4km.
1 minute super slow, high intensity despondency (-58) got caught with 2km to go and wept like a child, whilst pedaling backwards
:D. Thanks for this. Makes perfect sense, especially the point about average speed and improvement. I do fartlek sessions at times where I do mix it up, i.e. I'll go full-bore, sit up for a bit, steady tempo, sprint a hill, etc. Did one this morning in fact, but the sessions are not intense enough going by that example. I'll push it up a good bit in future. It was pointed out by a club mate recently that some of my recovery spins are kinda quick. Maybe if my hard sessions were harder I would not carry as much energy into my recoveries. Thanks again, time to put it into practice and see how it goes. 0 -
All fair and valid points C, thanks. Of course I should not, and would not, presume to be able to keep with guys who have years of hard training done as if it could be done overnight. I guess there's a certain amount of impatience there borne of concious realisation of ability versus required ability. That's a trait of mine unfortunately. At times gut feelings and concerns get into my posts in their raw form. More training, less worrying, eh?:o:D. Thanks for this. Makes perfect sense, especially the point about average speed and improvement. I do fartlek sessions at times where I do mix it up, i.e. I'll go full-bore, sit up for a bit, steady tempo, sprint a hill, etc. Did one this morning in fact, but the sessions are not intense enough going by that example. I'll push it up a good bit in future. It was pointed out by a club mate recently that some of my recovery spins are kinda quick. Maybe if my hard sessions were harder I would not carry as much energy into my recoveries. Thanks again, time to put it into practice and see how it goes.
I don't know if you use a HRM, I'm no expert on training but I do know that my own experience is that using one makes it easier to make the hard sessions hard and the easy sessions easy, my original reason for getting mine (apart from the SVT) was to pace myself on the longer rides/sportives, sometimes when you're solo it's hard to push yourself as hard as you should be and at others, especially in company, you can work harder than is good early in a long spin, RPE is hard to gauge in the middle in my limited experience .
The other thing I think might be worth looking at is your warm up, just doing the club league races I notice that having done a quick warmup (usually no time for anything else) that it takes the first lap or two to really get going, not really a problem because our A5 group usually takes a while to get revved up but if I was in with the faster lads from the gun I reckon I'd struggle.0 -
All fair and valid points C, thanks. Of course I should not, and would not, presume to be able to keep with guys who have years of hard training done as if it could be done overnight. I guess there's a certain amount of impatience there borne of concious realisation of ability versus required ability. That's a trait of mine unfortunately. At times gut feelings and concerns get into my posts in their raw form. More training, less worrying, eh?:o:D. Thanks for this. Makes perfect sense, especially the point about average speed and improvement. I do fartlek sessions at times where I do mix it up, i.e. I'll go full-bore, sit up for a bit, steady tempo, sprint a hill, etc. Did one this morning in fact, but the sessions are not intense enough going by that example. I'll push it up a good bit in future. It was pointed out by a club mate recently that some of my recovery spins are kinda quick. Maybe if my hard sessions were harder I would not carry as much energy into my recoveries. Thanks again, time to put it into practice and see how it goes.
That's a pretty hard session and more of a one to build up to in a year or 2 but it gives you an idea. Cycling is all about slow progression. Yes, easy sessions should be easy and hard sessions very hard but don't go overboard either. No need to be on your bike 10 hours a week logging 300km if you play your cards right. Intensity is the key. If you have time listen to a few Graeme Street podcasts (Everyday Cyclist). Always emphasise intensity if your time is limited. Some great practical tips in them also.0 -
-
-
-
-
Advertisement
-
-
-
-
-
-
-
-
-
-
Advertisement
-
Advertisement