ratebeer

Maybe the regimen only works for heavy dads approaching forty like me, but I'm very happy to report that Waterrockets' "sprintervals" (going BttW a few times on every ride) and Tabata HIT has rocked me into a new joy for riding.

In the last six months, I've gone from huffing after guys riding in the low 18s to zipping (yes, like a turtle to the many of you blessed with magnificent engines) around easily from 21-24mph. Yes, a bit of the speed comes with the warmer weather, some with the bike upgrade, some with weight loss (down 23 pounds, 27 to go) but I do feel a lot stronger, especially after a hill climb or sprint that previously would have destroyed me. The biggest and best overall effect is that I'm deriving a lot more pleasure from my rides.

Thanks WR! (And Tabata if you're out there.)

brians647

No doubt that WR's training is key, but having a bike that "floats up hills" like your Cervelo has to make the pain that much more bearable!

Glad to hear you're kicking arse. Keep it up.

rollin

Well done (that's a lite beer!)

I must have missed the original words of wisdom imparted - is there a link to the thread?

Thanks

ratebeer

> is there a link to the thread?

WaterRockets has talked a few times in different posts about how highest intensity sprints (a bit painful, out of the saddle, everything you got) done a few times during your rides will make you stronger quicker. I usually spare myself real pain but try to take it up to 10 (not 11) and least a couple of times on all rides except for once a week full recovery rides.

Tabata HIT (high intensity training) Intervals are my 4 minutes of work, my six-minute workout. They're based on research from Tabata, et al demonstrating that formerly unheard of improvements in VO2max can result from very high intensity interval training in cyclists coming off a mileage base. It's done on the trainer facing a clock with 20 seconds of sprinting, then 10s of "rest" done 12 times. I usually warm down for 10-15 minutes afterward and then sit still for 10 trying to come off my O2 overdose so 40 minutes is a more realistic time expense for this workout. Still very time-cost effective!

It's not too painful but half the time I do dread the workout and when it's cold outside and/or I'm feeling not too strong I will whine and complain to myself before strapping myself to the wheel of pain (the trainer) -- In other words, normal cycling training stuff.

ratebeer

Thanks, Brian! I've almost crashed it a couple of times already while standing up to sprint -- it's just so ridiculously stiff. Driving into the bottom bracket has rolled my ankle a couple times. There is some flex but nothing like my Trek 7500fx. That and the seat being so far forward doesn't leave a lot of room to jump forward.

merlinextraligh

But its got those antiquated, market driven, drop bars. How can you stand it?

ratebeer

That's almost it -- the weird baroque bars aren't driven by market forces as much as they're driven by strict regulation and other bizarre, unengineered, unamerican anti-speed historical inertiae.

I do miss stretching out more and having more room to sprint in a tuck as on bullhorns and aeros... But right now, I'm less concerned with speed when riding with a group than with just relearning pace lines, turns in a pack, etc. I'm also concerned with the psychological welfare of my fellow riders and even though no human in the history of cycling has ever been gored by bull horns (bars), I don't want to upset those with fragile senses of fear and alarm.

So for now, I'll give the curvy bars and my fellow riders their fun at the expense of my speed. This period is similar to my butt break-in period with my two pound gel seat cover -- sometimes riding is not about speed.

waterrockets 

Thanks for the props!

I think my training advice is oversimplified compared to a lot of what you'll read on BF, but I don't think it needs to be as complicated as it's frequently presented either.

I do think a lot of people are missing out on 100% crank-bending sprints, even if it's not a full dedicated workout. That's awesome that you're finding it to help

FWIW: A little clarification on what works great for me, is one workout a week each devoted to (in order of importance):

• 1-minute intervals (full recovery)
• sprints (full recovery)
• hill repeats (or some other 3-5 minute interval with very little recovery).