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Old 11-20-13, 08:19 AM   #6001
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day off
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Old 11-20-13, 08:20 AM   #6002
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Old 11-20-13, 08:21 AM   #6003
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day off
Didn't you just have one?
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Old 11-20-13, 08:40 AM   #6004
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my last post in this thread was probably 'day off.'

Last edited by gsteinb; 11-20-13 at 09:52 AM.
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Old 11-20-13, 09:24 AM   #6005
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wut?
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Old 11-20-13, 09:47 AM   #6006
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monday: z1
tuesday: 2x20 tempo. I was a bit tired
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Old 11-20-13, 11:04 AM   #6007
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The ground was wet, so I didn't ride.

#noneedtogetdirtyi 'lljustwait
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Old 11-20-13, 11:07 AM   #6008
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the ground was wet, so i didn't ride.

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Old 11-20-13, 11:16 AM   #6009
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my sundial is flawless, unless it's cloudy.
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Old 11-20-13, 11:52 AM   #6010
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Wow Garmin customer service is freaking awesome. So I broke the tabs off my Garmin 810, I called them up to see if they had any bright ideas before I take some superglue to it and they told me to send it in and they'll send me a replacement for free!

Wow that kicks ass!!
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Old 11-20-13, 01:22 PM   #6011
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It has been a light couple of weeks for me and have just hit a a couple of group rides per week. Will kick in a bit more volume starting this weekend and look to keep it up into early January when races start.
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Old 11-20-13, 01:43 PM   #6012
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Swim with repeats of 25 kick, 25 hypoxic, 25 sprint, 75 easy.
Morning commute with spinning as fast as possible on flats in 7 gears from 34/19 down to 34/11 (yes, I cross chain). Hit 151 rpms in 34/14.

Any ideas on how many rpms I should train up to? This is already 10 rpms faster than I could get a couple months ago.
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Old 11-20-13, 01:49 PM   #6013
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Swim with repeats of 25 kick, 25 hypoxic, 25 sprint, 75 easy.
Morning commute with spinning as fast as possible on flats in 7 gears from 34/19 down to 34/11 (yes, I cross chain). Hit 151 rpms in 34/14.

Any ideas on how many rpms I should train up to? This is already 10 rpms faster than I could get a couple months ago.
Get up over 200rpm, then start working on your speed.
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Old 11-20-13, 01:54 PM   #6014
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Another day of livin' the dream: Morning ride in the city then Yoga class.
http://www.strava.com/activities/96199699
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Old 11-20-13, 02:35 PM   #6015
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Get up over 200rpm, then start working on your speed.
If you're serious I'll go for it... seems doable with a lot of work, but also seems really freaking fast.
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Old 11-20-13, 02:52 PM   #6016
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If you're serious I'll go for it... seems doable with a lot of work, but also seems really freaking fast.
Serious. Without really training it, I was able to get to 220rpm. The trick is finding the right descent. You have to have a little bit of resistance when you're getting up there, and you'll be less jumpy if you're going over 20mph, b/c accelerations from one overly-happy pedal stroke won't accelerate you all that much. If you can find a hill that will have you coasting at about 20mph in your 39-23, make contact at 150rpm, then accelerate until you see over 25mph. 27mph is over 200rpm on most 700x23c tires.

http://www.bikecalc.com/speed_at_cadence

The utility of all this is questionable, but I believe it can help you smooth out your stroke in general, and to feel more comfortable if you're caught in the wrong gear somehow and have to make things happen anyway -- even in training.
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Old 11-20-13, 03:14 PM   #6017
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Serious. Without really training it, I was able to get to 220rpm. The trick is finding the right descent. You have to have a little bit of resistance when you're getting up there, and you'll be less jumpy if you're going over 20mph, b/c accelerations from one overly-happy pedal stroke won't accelerate you all that much. If you can find a hill that will have you coasting at about 20mph in your 39-23, make contact at 150rpm, then accelerate until you see over 25mph. 27mph is over 200rpm on most 700x23c tires.

http://www.bikecalc.com/speed_at_cadence

The utility of all this is questionable, but I believe it can help you smooth out your stroke in general, and to feel more comfortable if you're caught in the wrong gear somehow and have to make things happen anyway -- even in training.
Yikes!!! I recently started mixing in high cadence drills, but never up to 200. I typically sit around 120-130 for about
30-seconds every 2 minutes for ~10-minutes when I do them. I'll give the up to 200 a shot and see how it feels. Granted, I'm new to the actual training side of things (previously just rode to ride), but what duration are you doing the spinning?
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Old 11-20-13, 03:15 PM   #6018
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The utility of all this is questionable
mebbe... but... it will highlight position / posture problems for sure... will train you to hold the core steady ... and as WR said, it's good to "have that shot in your bag" when you need it
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Old 11-20-13, 03:28 PM   #6019
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Here is one from an inexperienced aspiring crit racer in 14'

Tuesday: 12pm ( squats, bench press, bent overall, deadlift, lunges, calf raises, dips, shoulder press, Plank)
5pm: Bike trainer: 20 mins warm, (5x (5+5) sub-threshold, 15 min warm down

Thursday: 5pm: Bike trainer: 20 mins warmup, 6x (4+2) sub-threshold, 15 minutes warm down

Saturday: 6:30am: 2 hours endurance ride: 45 miles
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Old 11-20-13, 03:30 PM   #6020
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Another day of livin' the dream: Morning ride in the city then Yoga class.
http://www.strava.com/activities/96199699
How has yoga helped your cycling? I ask because our company offers yoga and pilates free but not sure if i should join or not.
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Old 11-20-13, 03:33 PM   #6021
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Serious. Without really training it, I was able to get to 220rpm. The trick is finding the right descent. You have to have a little bit of resistance when you're getting up there, and you'll be less jumpy if you're going over 20mph, b/c accelerations from one overly-happy pedal stroke won't accelerate you all that much. If you can find a hill that will have you coasting at about 20mph in your 39-23, make contact at 150rpm, then accelerate until you see over 25mph. 27mph is over 200rpm on most 700x23c tires.

http://www.bikecalc.com/speed_at_cadence

The utility of all this is questionable, but I believe it can help you smooth out your stroke in general, and to feel more comfortable if you're caught in the wrong gear somehow and have to make things happen anyway -- even in training.
Use the link or what I usually use:
c*r= 12.77v (700c)
v = velocity (mph)
r = gear ratio
c = cadence (rpm)

But my main issue: How many rpm do I need to be capable of before I can get/work on a good sprint? I assumed spinning on flats would be more beneficial for sprinting, and I further assumed high cadence work would be beneficial for sprinting.
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Old 11-20-13, 03:34 PM   #6022
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Yikes!!! I recently started mixing in high cadence drills, but never up to 200. I typically sit around 120-130 for about
30-seconds every 2 minutes for ~10-minutes when I do them. I'll give the up to 200 a shot and see how it feels. Granted, I'm new to the actual training side of things (previously just rode to ride), but what duration are you doing the spinning?
20-30 seconds
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Old 11-20-13, 03:43 PM   #6023
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Use the link or what I usually use:
c*r= 12.77v (700c)
v = velocity (mph)
r = gear ratio
c = cadence (rpm)

But my main issue: How many rpm do I need to be capable of before I can get/work on a good sprint? I assumed spinning on flats would be more beneficial for sprinting, and I further assumed high cadence work would be beneficial for sprinting.
That's debatable, but if you go stroke count on Youtube Cat 3 race finishes, most of those are in the 110rpm range for the winners. Not that everyone is going to work it out the same, but it is what it is. You need to figure out what works for you. Do some sprints for power and see what maximizes your average power for your intended sprint distance. Look and see what works for you with respect to top speed. Are there changes you can make to your position that allow you to hit your max power/cadence combo while maintaining an aerodynamic position? Try out a bunch of stuff and experiment. Get into some sprints with friends, and practice leadouts and such.
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Old 11-20-13, 03:47 PM   #6024
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How has yoga helped your cycling? I ask because our company offers yoga and pilates free but not sure if i should join or not.
I have been doing Yoga for about 5 months now (one class per week). I didn't start doing yoga with the purpose of helping my cycling. I did it because I tend to be very antsy and high energy so I wanted to balance that out LOL. However it has helped my flexibility a lot. I just did the splits in class today! Not bad for an almost 40 year old! In any case, I used to have a tight lower back but that is completely gone. I'm not sure that being flexible is considered imprtant for cycling?
I got into a discussion the other day with a friend and very strong cyclist, his argument is that if people replace an hour or 2 of cycling per week with an activity such as Yoga or Pilates, it will not help them be a better cyclist. Those 1-2 hours would be better spent on the bike working on their weakness (climbing, sprint, whatever). I would tend to agree with that, But if you are adding Yoga to your routine, I can't see how it would hurt. It has helped to calm me down a bit, which helps me in the other areas of my life (parenting, teaching....). It is a challenge for me. I find it way easier to ride hard than relax in a Yoga pose!
There's different types of Yoga too. The class I go to is kind of a generic class. It's called Yoga flow which kind of moves through different poses rather than holding deep stretches. I haven't been keen to try the hot (Bikram) yoga either because it's hotter than heck here half the year. I did try a more "spiritual & meditative" yoga class but that was too much for my short attention span. Most places will give a free class to see if you like.
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Old 11-20-13, 04:47 PM   #6025
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I have been doing Yoga for about 5 months now (one class per week). I didn't start doing yoga with the purpose of helping my cycling. I did it because I tend to be very antsy and high energy so I wanted to balance that out LOL. However it has helped my flexibility a lot. I just did the splits in class today! Not bad for an almost 40 year old! In any case, I used to have a tight lower back but that is completely gone. I'm not sure that being flexible is considered imprtant for cycling?
I got into a discussion the other day with a friend and very strong cyclist, his argument is that if people replace an hour or 2 of cycling per week with an activity such as Yoga or Pilates, it will not help them be a better cyclist. Those 1-2 hours would be better spent on the bike working on their weakness (climbing, sprint, whatever). I would tend to agree with that, But if you are adding Yoga to your routine, I can't see how it would hurt. It has helped to calm me down a bit, which helps me in the other areas of my life (parenting, teaching....). It is a challenge for me. I find it way easier to ride hard than relax in a Yoga pose!
There's different types of Yoga too. The class I go to is kind of a generic class. It's called Yoga flow which kind of moves through different poses rather than holding deep stretches. I haven't been keen to try the hot (Bikram) yoga either because it's hotter than heck here half the year. I did try a more "spiritual & meditative" yoga class but that was too much for my short attention span. Most places will give a free class to see if you like.
Thanks for your detailed explanation. I'll try yoga next week during lunch and see how it goes.
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