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  1. #4501
    Wheelsuck Fat Boy's Avatar
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    Weights today. I hope I didn't hurt myself.

  2. #4502
    Packfodding 3 caloso's Avatar
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    Pulled out and replaced a bunch of shrubs for Mrs. Caloso. Like lifting weights but dirtier.
    Cyclists of the world, unite! You have nothing to lube but your chains!

  3. #4503
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    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.
    Regards,
    Chuck

    Demain, on roule!

  4. #4504
    Powered by Borscht ovoleg's Avatar
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    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.
    -Cat-3-o-meter: TBD :/

  5. #4505
    Wheelsuck Fat Boy's Avatar
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    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.

  6. #4506
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    ^^ 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.
    ...

  7. #4507
    Wheelsuck Fat Boy's Avatar
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    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.

  8. #4508
    Senior Member aaronmcd's Avatar
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    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.

  9. #4509
    **** that mattm's Avatar
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    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

  10. #4510
    Packfodding 3 caloso's Avatar
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    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.
    Cyclists of the world, unite! You have nothing to lube but your chains!

  11. #4511
    \_(ツ)_/ Ygduf's Avatar
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    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.

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  12. #4512
    \_(ツ)_/ Ygduf's Avatar
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    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.

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  13. #4513
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    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.

  14. #4514
    Senior Member aaronmcd's Avatar
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    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.

  15. #4515
    **** that mattm's Avatar
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    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

  16. #4516
    Powered by Borscht ovoleg's Avatar
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    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?
    -Cat-3-o-meter: TBD :/

  17. #4517
    These Guys Eat Oreos Creatre's Avatar
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    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!
    Category 2 | | Velogames BikeForums Leagues: 1st - 2012 Veulta, 1st - 2011 Vuelta, 2nd - 2013 Vuelta, 3rd - 2012 Giro, 4th - 2012 TdF

  18. #4518
    Senior Member aaronmcd's Avatar
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    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.

  19. #4519
    \_(ツ)_/ Ygduf's Avatar
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    Quote Originally Posted by Creatre View Post
    There's a lot more than FTP to consider when just starting to race!
    +1,000,000

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  20. #4520
    **** that mattm's Avatar
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    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.

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  21. #4521
    \_(ツ)_/ Ygduf's Avatar
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    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.

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  22. #4522
    soon to be gsteinc... rkwaki's Avatar
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    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...
    "if you ride it the way it's meant to be ridden there's no way any wife is less of a ***** than a bicycle." - gstein

  23. #4523
    soon to be gsteinc... rkwaki's Avatar
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    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.
    "if you ride it the way it's meant to be ridden there's no way any wife is less of a ***** than a bicycle." - gstein

  24. #4524
    Senior Member aaronmcd's Avatar
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    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 >

  25. #4525
    Making a kilometer blurry waterrockets's Avatar
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    Quote Originally Posted by rkwaki View Post
    OMG are you kidding me??????????? I must click out of this thread right now...

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