Cycling and bicycle discussion forums. 
   Click here to join our community Log in to access your Control Panel  


Go Back   > >

"The 33"-Road Bike Racing We set this forum up for our members to discuss their experiences in either pro or amateur racing, whether they are the big races, or even the small backyard races. Don't forget to update all the members with your own race results.

User Tag List

Reply
 
Thread Tools Search this Thread
Old 08-25-13, 10:03 PM   #4501
Fat Boy
Wheelsuck
 
Fat Boy's Avatar
 
Join Date: Jun 2007
Bikes:
Posts: 6,158
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Weights today. I hope I didn't hurt myself.
Fat Boy is offline   Reply With Quote
Old 08-25-13, 11:07 PM   #4502
caloso
Packfodding 3
 
caloso's Avatar
 
Join Date: Jul 2002
Location: Sacramento, California, USA
Bikes: Ridley Excalibur, Gazelle Champion Mondial, On-One Pompino, Specialized Rock Hopper
Posts: 33,487
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Pulled out and replaced a bunch of shrubs for Mrs. Caloso. Like lifting weights but dirtier.
caloso is offline   Reply With Quote
Old 08-26-13, 05:21 AM   #4503
revchuck
Senior Member
 
Join Date: Oct 2010
Location: South Louisiana
Bikes: Cannondale CAAD9
Posts: 5,566
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Quote:
Originally Posted by caloso View Post
Pulled out and replaced a bunch of shrubs for Mrs. Caloso. Like lifting weights but dirtier.
True, but the beer's closer.
revchuck is offline   Reply With Quote
Old 08-26-13, 06:42 AM   #4504
ovoleg
Powered by Borscht
 
ovoleg's Avatar
 
Join Date: Jul 2005
Location: SoCal
Bikes: Russian Vodka
Posts: 8,344
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
tempo yesterday for 1.5 hrs followed by Z2/Z3/Z4 climbing.

I was pretty well cooked after tempo especially since I up'd my treshhold which meant that tempo was at a higher wattage. I was pretty well done after tempo but still had 1.5 hours of riding left. About an hour from my house I felt cooked...

Ever since I started working with a coach, my fitness/endurance has definitely improved but I am riding way harder than I used to ever before.

Oh I did some MTB'ing on Saturday where I hit a tree at 15mph. Surprisingly didn't get hurt...lol.
ovoleg is offline   Reply With Quote
Old 08-26-13, 10:06 AM   #4505
Fat Boy
Wheelsuck
 
Fat Boy's Avatar
 
Join Date: Jun 2007
Bikes:
Posts: 6,158
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Quote:
Originally Posted by caloso View Post
Pulled out and replaced a bunch of shrubs for Mrs. Caloso. Like lifting weights but dirtier.
Hopefully, your lower back and left shoulder don't feel like mine do. I hurt my shoulder doing Turkish get-ups with a weight and I think I screwed up my back doing squats with kettlebells. I should have been doing goblet squats, but instead I was using 2 of my biggest KB's in a racked position. At the end of one set I just kind of lost the weights and they rolled forward. I let them go, but not before putting a funny load into my back. Not cool.
Fat Boy is offline   Reply With Quote
Old 08-26-13, 10:10 AM   #4506
valygrl
Senior Member
 
Join Date: Jul 2003
Location: Boulder, CO
Bikes:
Posts: 8,270
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
^^ I so hate TGUs. Better than sandbag getups, though.

I'm tapering for my last races of the season (Steamboat Stage Race) next weekend, so I get the week off of my weight training class. This makes me happy. I lovehate that class.
valygrl is offline   Reply With Quote
Old 08-26-13, 11:18 AM   #4507
Fat Boy
Wheelsuck
 
Fat Boy's Avatar
 
Join Date: Jun 2007
Bikes:
Posts: 6,158
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Quote:
Originally Posted by valygrl View Post
^^ I so hate TGUs. Better than sandbag getups, though.
They suck, there's no way around it. The problem is that I feel they're effective. I wish I felt otherwise, then it would be much easier to just blow them off and not do them. Pretty rare to find an exercise that engages that many different muscle groups while not really jarring anything. I do them with a 20# kettlebell. I can't do them consistently with my 12 kg bell, though, especially after I get a little tired. So little weight it's embarrassing, but whatever. That's life. I feel extra manly when I watch the youtube clip of the 110# woman doing get-ups with a 48 kg bell.
Fat Boy is offline   Reply With Quote
Old 08-26-13, 01:30 PM   #4508
aaronmcd
Senior Member
 
aaronmcd's Avatar
 
Join Date: Aug 2013
Location: SF Bay Area, CA
Bikes: Cervelo S2, Ultegra 6700
Posts: 2,356
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 1 Post(s)
Hey, I need some training advice. I don't train with power, but my 19 minute power (based on a very steady 8% hill climb) is around 4.35 & 4.45 watts/kg depending on the calculator. I assume this is pretty accurate because 80% of that power is pure energy/time to go up the hill. For some reason I thought this was decent enough to hang with cat 5s in smaller hills.

However, I did a road race on Saturday (2 loops 25 mi each with less than 1000 ft gain per lap) and was dropped fast at the hill, then caught up and dropped again the next lap. I don't know what gives, but I obviously need to figure something out for training.
aaronmcd is online now   Reply With Quote
Old 08-26-13, 01:32 PM   #4509
mattm
**** that
 
mattm's Avatar
 
Join Date: Dec 2006
Location: CALI
Bikes:
Posts: 13,555
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
My advice is to ignore what your "estimated power" is for now, and just keep training and racing.

How many hours per week are you training?
__________________
cat 1.

blog
mattm is offline   Reply With Quote
Old 08-26-13, 01:33 PM   #4510
caloso
Packfodding 3
 
caloso's Avatar
 
Join Date: Jul 2002
Location: Sacramento, California, USA
Bikes: Ridley Excalibur, Gazelle Champion Mondial, On-One Pompino, Specialized Rock Hopper
Posts: 33,487
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Winters RR?

Yeah, Cantelow is a deceptively hard hill. All the skinny climbers say it's not really a climbing race, blah blah blah, but it's enough to shed the fat flatlanders like me. My training advice is to ride that hill more.
caloso is offline   Reply With Quote
Old 08-26-13, 01:35 PM   #4511
Ygduf 
\_(ツ)_/
 
Ygduf's Avatar
 
Join Date: Jun 2008
Location: Redwood City, CA
Bikes: aggressive agreement is what I ride.
Posts: 9,250
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 1 Post(s)
You are so new to cycling that the answer is: ride more.

Not being snarky.

I am a threshold type of rider. Good at 20 minutes, mediocre at 3min. What is more usual is people good at 3 minutes, so the whole group goes slow until BAM they go so hard it hurts, even though I could outclimb them on longer stuff.

You need to keep riding, get used to very intense shorter efforts, and anticipate it in the race. Move to the front so when they go blasting up the kicker half the time they put into you is first catching up to you.

If you want to practice short hills, google map Golden Oak, La Cresta, or even Elena Rd. Those are 3-min 4-min and 2-min hills right by us that you can use to get your mind right on short burst climbs.
__________________

twitter.com/ygduf
strava.com/athletes/ygduf
Ygduf is offline   Reply With Quote
Old 08-26-13, 01:37 PM   #4512
Ygduf 
\_(ツ)_/
 
Ygduf's Avatar
 
Join Date: Jun 2008
Location: Redwood City, CA
Bikes: aggressive agreement is what I ride.
Posts: 9,250
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 1 Post(s)
Quote:
Originally Posted by caloso View Post
Winters RR?

Yeah, Cantelow is a deceptively hard hill. All the skinny climbers say it's not really a climbing race, blah blah blah, but it's enough to shed the fat flatlanders like me. My training advice is to ride that hill more.
I am 180lbs and that "hill" is a power climb in the 3s! You can only put so much time into guys on a 3-4minute effort. The low grade and rolling flats before the feedzone neutralize any climb effort, really.
__________________

twitter.com/ygduf
strava.com/athletes/ygduf
Ygduf is offline   Reply With Quote
Old 08-26-13, 01:47 PM   #4513
Andy STi
Senior Member
 
Join Date: Jan 2012
Location: Bend, OR
Bikes:
Posts: 533
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Interval weekend for me with 5x5s on Saturday and 2x20 on Sunday, both days were about 2.5 hrs total with some z2 thrown in. I think my FTP is a little high as I've lost some fitness since Cascade so I had to adjust on the fly for Sat. Good efforts for getting into cross shape.
Andy STi is offline   Reply With Quote
Old 08-26-13, 01:52 PM   #4514
aaronmcd
Senior Member
 
aaronmcd's Avatar
 
Join Date: Aug 2013
Location: SF Bay Area, CA
Bikes: Cervelo S2, Ultegra 6700
Posts: 2,356
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 1 Post(s)
Quote:
Originally Posted by mattm View Post
My advice is to ignore what your "estimated power" is for now, and just keep training and racing.

How many hours per week are you training?
6 hours of commuting (if I ride all 5 days - sometimes I skip a day, usually Friday). I vary what I do depending on how I feel or what I think I need, but don't have much time each commute.
Sometimes I'll do a hill (page mill) 1.5 hours on Tues or Thurs
I ride however much I can on the weekends. I'd say anywhere from 2 hours to 8 hours.

Quote:
Originally Posted by Ygduf View Post
You are so new to cycling that the answer is: ride more.

Not being snarky.

I am a threshold type of rider. Good at 20 minutes, mediocre at 3min. What is more usual is people good at 3 minutes, so the whole group goes slow until BAM they go so hard it hurts, even though I could outclimb them on longer stuff.

You need to keep riding, get used to very intense shorter efforts, and anticipate it in the race. Move to the front so when they go blasting up the kicker half the time they put into you is first catching up to you.

If you want to practice short hills, google map Golden Oak, La Cresta, or even Elena Rd. Those are 3-min 4-min and 2-min hills right by us that you can use to get your mind right on short burst climbs.
That sounds familiar haha. The group went so easy on the flats (except they sped up by around 5mph to pass the girls haha) and then unleashed something from hell on Cantelow.
aaronmcd is online now   Reply With Quote
Old 08-26-13, 01:56 PM   #4515
mattm
**** that
 
mattm's Avatar
 
Join Date: Dec 2006
Location: CALI
Bikes:
Posts: 13,555
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Quote:
Originally Posted by aaronmcd View Post
6 hours of commuting (if I ride all 5 days - sometimes I skip a day, usually Friday). I vary what I do depending on how I feel or what I think I need, but don't have much time each commute.
Sometimes I'll do a hill (page mill) 1.5 hours on Tues or Thurs
I ride however much I can on the weekends. I'd say anywhere from 2 hours to 8 hours.
My advice is get the "Training Bible" book, read (most of) it, and start training over the winter. (and race as much as you can until then)

What you're probably missing is intensity, ability to suffer, and understanding of how much suffering goes into racing. Racing as much as you can will help that.

The Valley Ride on Wednesdays may also be good for you, it's relatively fast.
__________________
cat 1.

blog
mattm is offline   Reply With Quote
Old 08-26-13, 02:02 PM   #4516
ovoleg
Powered by Borscht
 
ovoleg's Avatar
 
Join Date: Jul 2005
Location: SoCal
Bikes: Russian Vodka
Posts: 8,344
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Quote:
Originally Posted by aaronmcd View Post
Hey, I need some training advice. I don't train with power, but my 19 minute power (based on a very steady 8% hill climb) is around 4.35 & 4.45 watts/kg depending on the calculator. I assume this is pretty accurate because 80% of that power is pure energy/time to go up the hill. For some reason I thought this was decent enough to hang with cat 5s in smaller hills.

However, I did a road race on Saturday (2 loops 25 mi each with less than 1000 ft gain per lap) and was dropped fast at the hill, then caught up and dropped again the next lap. I don't know what gives, but I obviously need to figure something out for training.
4.45 W/kg you should be dissing most cat5's without trying. I'm guessing this calculator is wrong. What is your weight?
ovoleg is offline   Reply With Quote
Old 08-26-13, 02:13 PM   #4517
Creatre
These Guys Eat Oreos
 
Creatre's Avatar
 
Join Date: Jun 2010
Location: Atlanta, GA
Bikes: Yes
Posts: 3,422
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Quote:
Originally Posted by ovoleg View Post
4.45 W/kg you should be dissing most cat5's without trying. I'm guessing this calculator is wrong. What is your weight?
I was doing about 4.4w/kg when I was a cat5 (real power not fake calculated power like him). Still got dropped. There's a lot more than FTP to consider when just starting to race!
Creatre is offline   Reply With Quote
Old 08-26-13, 02:15 PM   #4518
aaronmcd
Senior Member
 
aaronmcd's Avatar
 
Join Date: Aug 2013
Location: SF Bay Area, CA
Bikes: Cervelo S2, Ultegra 6700
Posts: 2,356
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 1 Post(s)
Quote:
Originally Posted by ovoleg View Post
4.45 W/kg you should be dissing most cat5's without trying. I'm guessing this calculator is wrong. What is your weight?
gh/t = (9.81 m/s^2)*(395m)/(19min*60sec/min) = 3.4 w/kg with no wind and no rolling resistance.
http://www.kreuzotter.de/english/espeed.htm calculates 4.35 w/kg
http://www.mne.psu.edu/lamancusa/pro.../bikecalc1.htm calculates 4.36 w/kg
http://bikecalculator.com/ calculates 4.45 w/kg

I think it's just the shorter efforts (not sprinting short) I need to work on.

Quote:
Originally Posted by Creatre View Post
I was doing about 4.4w/kg when I was a cat5 (real power not fake calculated power like him). Still got dropped. There's a lot more than FTP to consider when just starting to race!
LOL. The rules of physics don't apply to cycling, eh?
But yeah, I can see that FTP (or 20 min power) isn't everything.
aaronmcd is online now   Reply With Quote
Old 08-26-13, 02:17 PM   #4519
Ygduf 
\_(ツ)_/
 
Ygduf's Avatar
 
Join Date: Jun 2008
Location: Redwood City, CA
Bikes: aggressive agreement is what I ride.
Posts: 9,250
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 1 Post(s)
Quote:
Originally Posted by Creatre View Post
There's a lot more than FTP to consider when just starting to race!
+1,000,000
__________________

twitter.com/ygduf
strava.com/athletes/ygduf
Ygduf is offline   Reply With Quote
Old 08-26-13, 02:18 PM   #4520
mattm
**** that
 
mattm's Avatar
 
Join Date: Dec 2006
Location: CALI
Bikes:
Posts: 13,555
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Spend less time calculating what may or may not be your power output, more time riding!

As Creatre said there is much more to racing than FTP/power output.. except for perhaps time trialing.
__________________
cat 1.

blog
mattm is offline   Reply With Quote
Old 08-26-13, 02:18 PM   #4521
Ygduf 
\_(ツ)_/
 
Ygduf's Avatar
 
Join Date: Jun 2008
Location: Redwood City, CA
Bikes: aggressive agreement is what I ride.
Posts: 9,250
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 1 Post(s)
What was your OLH time anyway. I can confirm, based off a few hundred climbs with power data, your w/kg within a couple %.

Bear in mind that knowing your w/kg for 20min doesn't matter in all but 2 or 3 races around here.
__________________

twitter.com/ygduf
strava.com/athletes/ygduf
Ygduf is offline   Reply With Quote
Old 08-26-13, 02:25 PM   #4522
rkwaki
soon to be gsteinc...
 
rkwaki's Avatar
 
Join Date: Oct 2010
Location: Nayr497's BFF
Bikes:
Posts: 8,558
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Quote:
Originally Posted by caloso View Post
Pulled out and replaced a bunch of shrubs for Mrs. Caloso. Like lifting weights but dirtier.
OMG are you kidding me??????????? I must click out of this thread right now...
rkwaki is offline   Reply With Quote
Old 08-26-13, 02:28 PM   #4523
rkwaki
soon to be gsteinc...
 
rkwaki's Avatar
 
Join Date: Oct 2010
Location: Nayr497's BFF
Bikes:
Posts: 8,558
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Quote:
Originally Posted by Fat Boy View Post
Weights today. I hope I didn't hurt myself.
Back is feeling better so I was on it this weekend let me tell ya...
Feel like a Mack truck ran over me this morning...
Although I trained like a big boy this weekend...
Motivating having one of the world's top bodybuilders in the world busting his butt at the same time.
rkwaki is offline   Reply With Quote
Old 08-26-13, 02:59 PM   #4524
aaronmcd
Senior Member
 
aaronmcd's Avatar
 
Join Date: Aug 2013
Location: SF Bay Area, CA
Bikes: Cervelo S2, Ultegra 6700
Posts: 2,356
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 1 Post(s)
Quote:
Originally Posted by Ygduf View Post
What was your OLH time anyway. I can confirm, based off a few hundred climbs with power data, your w/kg within a couple %.

Bear in mind that knowing your w/kg for 20min doesn't matter in all but 2 or 3 races around here.
OLH is what I was basing it on. Unfortunately I forgot to start Strava, but I timed it at 21 mins (give or take 2 or 3%) for the 3.4 mile version.
So I estimate 19 mins for the 3 mile Strava version. 3/3.4 * 21 = 18.5 → round up to account for timing errors → 19 mins.

I probably could have gone harder on the hill but training with a tri team and doing long endurance weekend rides put me in automatic TT mode when I hit a hill >
aaronmcd is online now   Reply With Quote
Old 08-26-13, 03:15 PM   #4525
waterrockets 
Making a kilometer blurry
 
waterrockets's Avatar
 
Join Date: May 2006
Location: Austin (near TX)
Bikes: rkwaki's porn collection
Posts: 26,130
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Quote:
Originally Posted by rkwaki View Post
OMG are you kidding me??????????? I must click out of this thread right now...
waterrockets is offline   Reply With Quote
Reply


Thread Tools Search this Thread
Search this Thread:

Advanced Search

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off



All times are GMT -6. The time now is 04:20 PM.