"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
my last post in this thread was probably 'day off.'
Last edited by gsteinb; 11-20-13 at 09:52 AM.
"Your beauty is an aeroplane;
so high, my heart cannot bear the strain." -A.C. Jobim, Triste
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!!
-Cat-3-o-meter: TBD :/
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.
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.
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.
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?
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
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.
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.