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  1. #1
    (((Fully Awake))) Serendipper's Avatar
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    Winter Training...

    ...Is upon us. Headwinds, crosswinds, wind chill, low visibility in the daytime,rollers, trainers, the gym, road biking, rinning, cross sports, rest, eating, stretching, drinking, sleeping.

    Let's hear from the 'masters' of this forum ,Cat 1: Ceya, Walker, [165], et.al. what is the best all around winer training for the beginner and veteran fixed gear cyclist alike. Thank you, as this would be useful to the youngbloods, Cat 5: Myself, ZappCat, et.al.

    Let's not spend the winter on this forum without learning something.
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    無上甚深微妙法 .... 百千萬劫難遭遇..... 我今見聞得受持

  2. #2
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    i put some stuff here and just sent 165 some stuff . i think he will post on his topic. i will get the weight stuff up here also through 165 also.

    S/F,
    CEYA!
    Last edited by Ceya; 11-27-05 at 02:31 AM.

  3. #3
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    This is what I gave to 165, running or any cross traing is good. keep journal of what you do, eat,sleep, feel etc.

    make sure you are doing weights, stretching (before and after) warming up and cool downs, push ups, abs,pull ups..military workouts .

    spin,spin as you get closer to march ..you taper of the light gears by late Jan go to mid gears - 80 inch gears so by time you get to feb and march mid 80 and 90 inch gears will feel like 70 inch gear. Maintain 90 plus rpms

    Pratice sprints, endurance , ride by time not mileage. 100 miles = 4 plus hrs in the saddle.

    you need to ride a road bike, no matter what you think about it and to get the legs loose , relax the mind and give the legs and knees a rest.

    Rollers are good to sub for real road work.

    focus on what you are doing to get the max effort.

    REMEMBER THIS IS A BASE TO LEARN FROM.

    s/f,
    ceya!

  4. #4
    Bling. Super Rookie's Avatar
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    since i don't know what i am talking about...

    something you may want to consider when you are lifting weights is that most cyclists over develop their quads and hamstrings. the key is being able to transfer the strength from the upper body to the legs and then to the calfs to go on the pedals.

    so do like ceya said and do some upper body work but don't forget to do a lot of lower back lifting and ab lifting. another important muscle to work is the hip abductors aka the groin...that is when the power transfer is...

    if you do that i will be seeing you in LA next october for nationals...

  5. #5
    Upstanding member. Mike T.'s Avatar
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    Quote Originally Posted by Super Rookie
    another important muscle to work is the hip abductors aka the groin...that is when the power transfer is...
    Please tell us more!

  6. #6
    Senior Member late's Avatar
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    Hi,
    get some ankle weights, and lay on your side. Lift the leg up. That's to balance muscle strength. Get some surgical tubing at a medical supply house, start with two pieces thinner than you want.
    Make them 7-10 feet long. Wrap one end around a pipe (or something) and the other end around your ankle. Stand sideways
    with the wrapped leg out to the side about a foot. Sweep that leg across the front of your body so that if you kicked a small ball it would go 90 degrees from the direction you are facing.

    Make sure you do leg lifts with resistance to balance the abductors and adductors. This is much easier in a gym with a machine designed to work those muscles. But this will work if you don't.

  7. #7
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    wear the proper winter gear and cover those knees, you get cold in them ...come spring time you feel them!

    S/F,
    CEYA!

  8. #8
    (((Fully Awake))) Serendipper's Avatar
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    What tires are best for the winter? I use the same Serfas 23s. They are skinny, high psi tires, but give the best road feel/ manuverability. Does anyone switch to wider, softer rubber in the cold?
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    無上甚深微妙法 .... 百千萬劫難遭遇..... 我今見聞得受持

  9. #9
    i am sure that i hate you spud's Avatar
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    Quote Originally Posted by Serendipper
    Does anyone switch to wider, softer rubber in the cold?
    are you worried about the cold effecting the tires, or bad weather stability?
    putting the pi back in pirate!
    Itís an upstanding member of the solar system
    Apply the laws of earth and make it a victim
    Of Proposition 187

  10. #10
    (((Fully Awake))) Serendipper's Avatar
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    Stability, mostly.

  11. #11
    R900Campagnolo marcelinyc's Avatar
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    what do you think about spininng low gears up big hills?

  12. #12
    (((Fully Awake))) Serendipper's Avatar
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    That's my method.

  13. #13
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    If you're new and starting out in track cycling, consider the majority of your racing will be anaerobic, with short bursts of all out sprinting.

    1) Work on developing base. It's all well and good if you can go fast, but if you can't ride for a long time, you're limiting your cycling. Work on your spinning AND just below your lactate threshold for 1 hr+.

    2) While working on developing base, start working on weights too. You should be working towards plyometric training, and to get to that point, you have to work to increase muscular strength. Give yourself a few months to build up to that point. While you're doing the weights, you'll be working on base building.

    3) Once you've developed your base, it's time to work on lactate threshold training. Working at, slightly lower, and slightly above your lactate threshold will help you to develop your lactate threshold.

    4) After you're good at doing that, work on raising lactate threshold- this will develop your power training, since you have to work on interval traininng where you do work:rest intervals of 1:2 or 1:3. For work intervals, you'll be close to your V02 max, and recovery... if it's 1:2, aim for rest intervals that are anaerobic. If you do 1:3 intervals, go for very very high efforts with aerobic recovery. At this point, you should be on plyometric training for your weights.

    5) Once you hit the racing season, drop your weights altogether and just focus on doing mostly lactate threshold and some VO2 max training (power), with a day or two of endurance training where you stay mostly aerobic (just below lactate threshold) for 2+ hours.

    That's how I'd train someone who wants to go into track racing.

    Koffee

  14. #14
    R900Campagnolo marcelinyc's Avatar
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    Koffee, whats 1:2 or 1:3? thanks

  15. #15
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    work to rest time in the interval. So (for instance), if you do a 30 second work effort, then your recovery is 1 minute.

    This is structured intervals, not fartlek training, mind you. Fartlek training is what I'd use for power training.

    Koffee

  16. #16
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    You should be tapering off before the season hit with the weights.

    Polymetrics and Calisthenics are what you should focus during but keep weight for maintenance throughout the season.

    Get massages also to flush out the toxics in the muscles.

    Koffee stated " Fartlek training is what I'd use for power training"

    It can be used for muscle endurance. that is why it is spread out over a mile with events held with certain time limits.

    S/F,
    CEYA!

  17. #17
    R900Campagnolo marcelinyc's Avatar
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    i cant weight train. imediate pain in knees... whats fartlek?

  18. #18
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    Quote Originally Posted by Ceya
    You should be tapering off before the season hit with the weights.

    Polymetrics and Calisthenics are what you should focus during but keep weight for maintenance throughout the season.

    Get massages also to flush out the toxics in the muscles.

    Koffee stated " Fartlek training is what I'd use for power training"

    It can be used for muscle endurance. that is why it is spread out over a mile with events held with certain time limits.

    S/F,
    CEYA!
    That's one way of looking at weights. I end the weight training aspect of training with plyometrics, and that's it for the weights, except a little maintenance every now and then during the racing season.

    I disagree about the fartlek training. Fartlek training is speed play training. You set your own pace and do high, intense physical efforts followed by aerobic recoveries. Instead of being structured, like the interval workouts, the exerciser will decide when they're going to do their next effort. It's a great way of working on building speed and a great method of increasing VO2 max.

    I'd use tempo training and lactate threshold training for muscle endurance, not fartlek.

    Koffee

  19. #19
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    DW,

    I stated the same thing but i also said don't completely drop the weights out completely.

    Hi reps / low weight applies during the peak racing.

    S/F,
    CEYA!

  20. #20
    Senior Member jimmat's Avatar
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    Having spent 1 month in aclamating, here is what Im doing as base 1 training for the next 6 weeks

    Monday 30-40min walk

    Tues Strenght Training 10min warm up on whatever, 2 sets 8 reps, squats, lunges, leg press, ham curls, calf raises, 1 set of upper body in between each leg exercise + 1 hours spinning with spin ups to max every 5 mins for 20 seconds

    Weds. Roller Training 1 hour in 39/17 and alernating 53/17 repeats at 100 rpm in graduating times...like 3mins in 53/17 1 min 39/17, 2 mins 53/17 1 min etc

    Thurs. Strenght Training repeat Tues routine

    Friday 30-40 min walk

    Saturday 55 mile road ride in zone 2 & 3 hard effort day

    Sunday 55 mile road ride in zone 1 & 2 "chill ride" with bros

    If anyone cares

  21. #21
    spinner clipin's Avatar
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    Great suggestions and meaningful training tips, but a few things are missing:
    RECOVERY! Don't over train either on the bike or in the gym; and it's OK to do a noddle ride occasionally just to keep the muscles flexible and not over stressing the system.
    STRETCH! Stretch and do more; but the right kind. Where are we troubled the most: hip flexors? IT band? hamstring? And as we get older (I'm in the over 50 forum) stretching is essential to stay loose, and strong and maintain quick response.
    Lean and mean is the best body for me.

  22. #22
    Senior Member jimmat's Avatar
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    Yeah, our road team had LT testing this past weekend and basically the feedback was "You need to do more base, level 2 rides" Long, slow, distance. "American's...when you ride slow you go too fast and when you ride fast you go too slow" funny Italian curse.

  23. #23
    Lurker for Life yonderboy's Avatar
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    I've been on a Modified Don Walker program since early November. Right now it's too wet in the PNW to ride, but I've been doing a lot of indoor riding on the lifecycle and spinning bike. I work during the week, so the weekends are the time that I have to put the miles on my legs.

    Here's the program I've been working with:

    Nov-Dec:
    Sat: Long Trainer Ride: 1.5hrs
    Sun: Long Trainer Ride: 1.5hrs
    Mon: Spinning/Tempo ride 1hr
    Tue: Weights: low weight, 15-20 reps
    Wed: Spinning/Tempo ride 1hr
    Thu: Weights: low weight, 15-20 reps
    Fri: Rest


    Jan-Feb:
    Sat: Long Trainer Ride: 2-3hrs
    Sun: Long Trainer Ride: 2-3hrs
    Mon: 1.5 Hrs Spinning, high rpm
    Tue: Upper Body weights, 15-20 reps, more weight
    Wed: 1.5hrs Spinning, same as before
    Thu: Lower Body weights, 15-20 reps, more weight
    Fri: Rest

    March will be much like Jan-Feb, but with intervals in place of the spinning. April will be track drills. May is racing in scratch and points races and omnium events. I'm not a very good sprinter.

    If I get bored with the trainer, I'll run or swim for 45mins to 1hr. Switch up the weights with climbing, if you have access to a climbing gym. You'll gain a different sense of balance and get just as good a workout as lifting weights.

  24. #24
    J.A.M Jamtastic's Avatar
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    damn i started winter training late haha. jan 10th started on rollers and gym.... i gotsta play ketchup...

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