grolby

Current training is that I'm doing my commute on foot. 2.2 miles each way amounts to about 1:20-1:30 of light cardio a day. It ain't much, but it beats sitting on my ass!

Owen21

Current weightlifter, trying to convert some of my strength and power in to track sprinting. Any advice will be appreciated

TMonk

Check out the track forum, plenty of info about weightlifting and on-the bike training for track sprinting:

Track Cycling: Velodrome Racing and Training Area

hubcyclist

After riding all spring/summer and getting ready for my first century in Sept (I rode 83 miles on Sat, 75 of which was a group, and I tacked on the extra mileage to do the silly Strava Gran Fondo monthly challenge, so I'd say I'm ready), I was thinking of signing up for my first road race in Oct (19 miles) to give myself a new thing to focus on. I haven't been very structured with my riding up until now so it'll be interesting to see how I feel about doing a training program.

furiousferret

So long as you're comfortable in a pack at over 20 mph, can corner with people around you, and know about protecting your front wheel, you're ready. Waiting on your body to be physically ready is the wrong way to go about it.

hubcyclist

Yeah, the group ride on Sat was really what gave me confidence that I could hang at over 20mph. We were averaging 18-19mph the whole way and my HR was in the 130's, and I put in a higher level of work on my long solo rides, so as long as I can stick with the pack I'd be good. Would still like to go on some faster group rides to be sure, of course

hack

So, the road race is 19 miles or is it multiple laps on a 19 mile course?

hubcyclist

Looks like the Cat 5 is one 19 mile lap of the course, higher cats do more laps

here's the link https://www.bikereg.com/38th-annual-jamestown-classic

hack

Got it. Looks like you can do the Gran Fondo to learn the course and as a warmup then do the road race shortly thereafter.

Expect some surges to go well above 20mph on the road race and assume that things will not be neat and orderly like a pacelined group ride. Some guys will work, others won't, some will know how to rotate, others won't, etc.

TexMac

Good luck with your road race. I have my first road race in Sept 7 (50 miles). I keep on asking myself, if i need to stop at the feedzone or get a camel back ..lol

JohnKScott

Haven't posted in here for a while as I've mostly just been riding around. Did an 1 hour FTP test yesterday. The bad news is it is only 215. The good news is that's at least an 8% increase in the last 6 weeks as I was south of 200 (estimated but damn close I'll bet) before. This included a 3 week stint of twice a week FTP intervals and a recovery week before testing. Best ever FTP was 235 back in 2011 before I had all kinds of health issues and this is the highest I've had it in 2.5 years. So...hopefully I can keep it on the rise.

I dream of maybe hitting 250 some day.

Ygduf

power marks today. red line is all time, green is this ride, brown is monthly high. lots of all-time.


@indigo was on the ride, looking skinny!

indigo

Was a good hard ride. I knew you were going to attack us on the first time up Sandhill. Nice job being patient. I proceeded to flog myself on the front all day long. 12 minutes of Z6!

I think you've really turned a corner this summer on the shorter efforts (1-3 mins), I can maybe do 600W for 1 minute with complete rest during a testing protocol, but you do it in the middle of a group ride!

Ygduf

I want top-10 on that segment. I'm 2s out of it, and was 2s off my pr today from the breeze. It's a challenge.

mattm

You're just one tailwind away from winning Strava!

J/k, I'm just jealous that you're still out there crushing it on the bike and I'm in a sling for another week.

Ygduf

You're finally catching on!

It's a different game, but still fun to play.

furiousferret

Just keep at it, you''re moving up. It just takes consistency. The race isn't lost on raceday, but in the months and years leading up to it.

I won't lie on windy days I go after KOM's. Around here we have a thing called the Santa Ana's. On a good day, one can break 30 mph without pedaling on the flats. I think its German for 'The Devil's Wind' but no one is quite sure. I don't think anyone knows what it means anymore. Scholars maintain that the translation was lost hundreds of years ago.

globecanvas

caloso

I am impressed with a power curve that stays so flat at the top for so long.

misterwaterfall

This. How is that possible? My max peaks, then 5" drops like 50 watts, then keeps on dropping from there

Ygduf

the key is to not have that max peak at all...

indigo

This is the classic sprinter vs. time trial specialist phenotype differences. Well documented in TARWAPM. It basically comes down to genetics. Mine is flat at the top end too.

MDcatV

TT practice this a.m. full aero everything. best 20 MMP ever on my TT bike, which resulted in the fastest "7 lap" TT i've ever done by nearly 30" and farthest i've ever gone in 20' by 0.13 miles. hope this translates to 40K on saturday!

JohnKScott

Nice!

TexMac

Training: Commute 4 days/week, 42 miles per day. Some intervals in the evening, chasing other riders in the morning, some TT in the morning, getting sun tan in the evening sometimes deep fried at 108 degrees