Cycling and bicycle discussion forums. 
   Click here to join our community Log in to access your Control Panel  


Go Back   > >

Fifty Plus (50+) Share the victories, challenges, successes and special concerns of bicyclists 50 and older. Especially useful for those entering or reentering bicycling.

User Tag List

Reply
 
Thread Tools Search this Thread
Old 05-12-09, 04:19 PM   #1
Hermes 
Elite Rider
Thread Starter
 
Hermes's Avatar
 
Join Date: Oct 2006
Location: San Francisco Bay Area
Bikes: Too Many
Posts: 9,746
Mentioned: 22 Post(s)
Tagged: 0 Thread(s)
Quoted: 28 Post(s)
Different Ride Pictures - Reloaded

Since A'jet posted his get ready for the 76 mile 7000 feet of climbing race, I thought I would post the pics from track workout this morning getting ready for weekend racing at the track - a sprint tournament on Saturday (my birthday) and 4 races on Sunday.

Every Tuesday, a group of us get together for a workout with many between 55 to 71. This is the advanced group training P/1/2/3. I sneak in as a lowly Cat 5 with permission from the leader. It starts with a 40 lap warmup. We then decide what we want to do for the morning with some wanting more sprint work and others endurance. We work out as a team in 3 to 5 person groups in formation. The workout typically takes 3 hours and covers 38 to 40 miles. It starts with a 40 lap warmup and followed by 100 meter jumps. We then decide what we want the rest of the session to be.

When I first started attending these sessions, it was really hard for me. I had trouble surviving the 25 mph pulls let alone a 30 mph pull and then do another interval. Over time, I have improved and now I can keep up with no problem. They still kick my butt sprinting but that is improving as well.

I have a blast at these workouts and racing at the track. It is a great adjunct to my road cycling and does wonders building the engine. At the finish, I rewarded myself with a Muscle Milk: 20 gm of protein drink.

Here is this morning's workout:

40 lap warmup with accelerating speed as we go finishing at ~30 mph.

4 - 100 meter jumps. These are max sprints from a 10 mph rolling start - full recovery.

The next is are a series of team pursuits with 1/2 lap pulls with a one lap rest between sets. Generally, these are performed at ~25 mph with finishing laps 28 to 30 mph.

3X4 (3 sets of 4 laps)
2 lap rest
3X3
2 lap rest
3 -1 1/2
2 lap rest
5X2
6 lap rest
5X2
Full recovery

The next were two flying 200 meter sprints with full recovery between each one. Speed achieved is 34 mph.

After the sprints we practiced full power standing starts. I did two of these. This is the closest thing to weight lifting on a bike you can get.

I then did some 18 to 20 mph recovery laps in the pole lane and at the rail.

Here are the charts. I used a 49/16 for warmup and a 49/15 for all the rest of the workout.

This one is average speed versus distance



Max heart rate over a .1 mile distance versus distance.


Last edited by Hermes; 05-12-09 at 05:30 PM.
Hermes is offline   Reply With Quote
Old 05-12-09, 05:20 PM   #2
cccorlew
Erect member since 1953
 
cccorlew's Avatar
 
Join Date: Dec 2006
Location: Antioch, CA (SF Bay Area)
Bikes: Roubaix Expert, Motobecane Ti Century Elite turned commuter, Cannondale F500 Mtn bike, Some old French thing gone fixie
Posts: 6,772
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 3 Post(s)
YIKES!

Quote:
I then did some 18 to 20 mph recovery laps
Coincidentally, I did 18-20 mph wind sprint intervals.....
cccorlew is offline   Reply With Quote
Old 05-12-09, 09:47 PM   #3
Allegheny Jet 
Senior Member
 
Allegheny Jet's Avatar
 
Join Date: Oct 2007
Location: Medina, OH
Bikes: confidential infromation that I don't even share with my wife
Posts: 5,708
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Some guys get to have all the fun. Nice workout Hermes. BTW, what color does puke show up on your charts.
__________________
oldschool areodynamic brick
Allegheny Jet is offline   Reply With Quote
Old 05-13-09, 12:12 AM   #4
Hermes 
Elite Rider
Thread Starter
 
Hermes's Avatar
 
Join Date: Oct 2006
Location: San Francisco Bay Area
Bikes: Too Many
Posts: 9,746
Mentioned: 22 Post(s)
Tagged: 0 Thread(s)
Quoted: 28 Post(s)
Quote:
Originally Posted by cccorlew View Post
YIKES!

Coincidentally, I did 18-20 mph wind sprint intervals.....
All I had was a 49/15 so to spin up to recover, I had to go a little faster.

Quote:
Originally Posted by Allegheny Jet View Post
Some guys get to have all the fun. Nice workout Hermes. BTW, what color does puke show up on your charts.
It is a huge amount of fun and I am lucky to have a great group of peers to train with. Three hours and 28 hard efforts went by really fast. I am not a puker. But I can gasp and cough.
Hermes is offline   Reply With Quote
Old 05-13-09, 03:07 AM   #5
kr32
Senior Member
 
kr32's Avatar
 
Join Date: Sep 2008
Location: Waldorf Md.
Bikes: Cannondale Six Carbon 5 and Gary Fisher Wahoo
Posts: 2,045
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
And you're how old? Wow that sounds like a real workout and I mean WORKOUT!!!!
I have a hard time getting 30mph on any ride and when I do it is all downhill!

Sounds like you have have found a nice place in your life and a good bunch of friends to let you "in"
kr32 is offline   Reply With Quote
Old 05-13-09, 07:47 AM   #6
The Smokester
Senior Member
 
Join Date: Jun 2007
Location: N. California
Bikes:
Posts: 1,410
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Good work, Hermes!

I did 30 mph coming down Mt. Diablo, once. At least I think I did...Had my eyes closed so that's just an estimate.
The Smokester is offline   Reply With Quote
Old 05-13-09, 12:07 PM   #7
Hermes 
Elite Rider
Thread Starter
 
Hermes's Avatar
 
Join Date: Oct 2006
Location: San Francisco Bay Area
Bikes: Too Many
Posts: 9,746
Mentioned: 22 Post(s)
Tagged: 0 Thread(s)
Quoted: 28 Post(s)
Quote:
Originally Posted by kr32 View Post
And you're how old? Wow that sounds like a real workout and I mean WORKOUT!!!!
I have a hard time getting 30mph on any ride and when I do it is all downhill!

Sounds like you have have found a nice place in your life and a good bunch of friends to let you "in"
Chronological age = 60 on Saturday - yea!
Biological age = 30 something.

Biking offers many possible experiences. I liked track and field when I was in High School - 42 years ago. I was a sprinter / 1/4 miler and did reasonably well. I liked the tough efforts. I guess little changes over time.

Speed is a matter of focus, wanting to do it, knowing you can do it and practice.

Quote:
Originally Posted by The Smokester View Post
Good work, Hermes!

I did 30 mph coming down Mt. Diablo, once. At least I think I did...Had my eyes closed so that's just an estimate.
What is interesting to me is the perception of speed. At the track, high speed seems normal albeit difficult to do. When I descend Diablo, Hamilton, Skyline and etc., I am on edge focused on the road, hazards and cars. 30mph descending under those conditions seems fast but easy.
Hermes is offline   Reply With Quote
Old 05-13-09, 12:26 PM   #8
DnvrFox
Banned.
 
DnvrFox's Avatar
 
Join Date: Aug 2001
Bikes:
Posts: 20,916
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
I'm impressed!
DnvrFox is offline   Reply With Quote
Old 05-14-09, 11:46 AM   #9
Hermes 
Elite Rider
Thread Starter
 
Hermes's Avatar
 
Join Date: Oct 2006
Location: San Francisco Bay Area
Bikes: Too Many
Posts: 9,746
Mentioned: 22 Post(s)
Tagged: 0 Thread(s)
Quoted: 28 Post(s)
Quote:
Originally Posted by DnvrFox View Post
I'm impressed!
Thanks. If there is anything impressive in this it is perseverance. I have been working on this for months. My point in posting stuff like this is to put some real numbers and possible workouts performed by other 50+ cyclists that others can use, modify and compare. It exposes yet another facet of cycling and may provide some interesting content.
Hermes is offline   Reply With Quote
Reply


Thread Tools Search this Thread
Search this Thread:

Advanced Search

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off



All times are GMT -6. The time now is 02:35 AM.