I'm a collegiate rower who just started biking this fall. I typically ride the 6 miles to the boathouse (when the Charles isn’t frozen), practice and then ride back 6 days a week with double practices occasionally for a total of 80-90 miles a week.
I have seen a number of the threads make reference to HR, Wattage and AT work. I know very little about this when it comes to biking, but I am very familiar with it on the rowing ergometer. I know the sticky in this forum makes reference to Anaerobic Threshold being max for 2 by 20 min. I however, typically define AT as max for 60 min. For a 60 min piece on an erg (rowing ergometer) I typically average 295-300 watts, with an avg HR of 170 (This is low 1:45s or just over 17k for those of you who know rowing). Should I expect the same wattage and HR correlation on the bike, and if so what does this translate to in terms of speed on flat ground. I'm 6'4'' 185lbs and ride a DA/ultegra Cannondale CAAD3.
terrymorse
03-13-05, 10:50 PM
For a 60 min piece on an erg (rowing ergometer) I typically average 295-300 watts, with an avg HR of 170 (This is low 1:45s or just over 17k for those of you who know rowing). Should I expect the same wattage and HR correlation on the bike, and if so what does this translate to in terms of speed on flat ground. I'm 6'4'' 185lbs and ride a DA/ultegra Cannondale CAAD3.
First a few definitions. VO2max is the maximum oxygen consumption you body can manage. VO2peak is the maximum you can manage for a given activity (running, swimming, rowing, cycling, etc.). VO2peak is always less than or equal to VO2max. Well trained athletes can attain VO2max in their own specialty but typically will require additional training to attain VO2max in another activity.
So if you can do 300 W rowing, can you do 300 W cycling? Probably not without some more training on the bike. 300 W on a bike ought to produceabout 25-27 mph, depending heavily on the aerodynamics of rider+bike.
jimmymc85
03-13-05, 11:14 PM
I wouldn’t really expect to be able to output full power on a bike at present, since I don’t really train for biking. However, It sounds like your saying that if I did train for biking to the same degree that I currently train for rowing I should have similar output. I currently avg 21-23 mph depending on traffic, but then again its only six miles.
What recommendations would you make for training on a bike given I already train 3-4 hours a day for crew. I have to get to the boathouse by some means, so that ride actually serves a purpose. For a six month block starting mid summer (I am currently in class) I plan on commuting to work between morning and afternoon workouts. This is an additional 35-40 miles a day. What should I do to prepare myself for that over the next 3 months.
my58vw
03-13-05, 11:18 PM
Increase you milage load 10% each week and do not forget to rest...
jimmymc85
03-13-05, 11:31 PM
Sound reasonable - I could add an additional ride once per week to account for this extra mileage. Should I try to fit it in during the week or just go really easy on Sunday which is my off day from crew
BTW - Im heading to bed, I have work to do before class at 8am. (Its currently 1:30 here in Boston)
roadbuzz
03-14-05, 03:57 AM
You've definitely got a leg up in the cardio department. You'll still need to put in some time developing cycling specific muscles and technique (spinning, etc.).
jimmymc85
03-14-05, 05:54 AM
This actually raises another question I have. How important is technique in cycling? I have three friends, one whos a senior and two who just graduated, that competed for the US, Canada and Croatia this past summer in Athens. One of the guys is only marginally faster than me on the erg, but would destroy me on the water since his tech is so good. Is cycling mainly pure power, or is tech an equally if not more imortant factor?
operator
03-14-05, 07:13 AM
It's both, you can crank out massive watts but if you aren't efficient in your pedaling stroke you may find someone who produces less to beat you.
Sustainable power + efficiency = teh win
Pat
03-14-05, 01:19 PM
Another thing, nearly all the power in cycling comes from the quads.
Rowing uses both the legs (quad I suppose) and large back muscles (lats). Given the fact that rowing uses more muscle mass, I would think that it would be easier to produce wattage in rowing than cycling. Of course, the volume of blood the heart can pump is the real limitation assuming that you have plenty of working muscle mass.
jeff-o
03-14-05, 02:34 PM
Hey, you could always ride one of those rowing bikes. You don't pedal them, you pull a chain or something which turns the wheels. Heh. :)