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  1. #26
    Brown Bear, Sqrl Hunter Jaytron's Avatar
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    Quote Originally Posted by Brian Ratliff View Post
    Yea, crazy, but it works and works amazingly well. First hand experience here.

    And f- you. Just f- you and all you morning people for forcing us night people to wake up early just to exist in society.

    If it were up to me, the everyone's work day would start at 1:00pm and end at 8 and I'd still be able to sit down for a cup of coffee after work.
    Hahaha, I bet if you could get to sleep by 10pm every night, you'd be waking up at 6am too!

    I'm ok with a 1pm start to the day though...
    PedalRoom

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  2. #27
    aka mattio queerpunk's Avatar
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    Quote Originally Posted by sbs z31 View Post
    Not sure what I want to do in track racing yet because I haven't done it yet but I really want to improve my avs for the local road TT. I do feel that I have to put in quite a bit of effort to keep in that cadence zone when doing my intervals but maybe I'm still new at racing and just not use to it yet? Either way I really appreciate everyone's advice and tips!
    as a beginner, doing anything that feels hard is going to help you improve. however, something to keep in mind is, eventually you want your training to mimc the conditions that you're preparing for. your average road TT isn't really going to be one minute on, one minute off for 20 minutes - it's going to be full-gas for 30 minutes or however long it is (black dog?).
    the hipster myth.

    i practice vagabondery.

  3. #28
    Elitist carleton's Avatar
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    Quote Originally Posted by Jaytron View Post
    Hahaha, I bet if you could get to sleep by 10pm every night, you'd be waking up at 6am too!

    I'm ok with a 1pm start to the day though...
    As a "late sleeper" myself, that's what everyone says.

    People think that we are lazy and actually want to stay up late and wake late. That's not always the case.

    Just like there are people who naturally go to bed and rise early, there are those who naturally go to bed late and rise late. It's simply the body's response to its shifted circadian rhythm. Some people's circadian rhythm is neutral, some early, some late. There isn't much choice in the matter. It can be conditioned to some extent. But, some say not really.

    There are even extreme cases of this: http://en.wikipedia.org/wiki/Delayed...phase_disorder

  4. #29
    Senior Member Quinn8it's Avatar
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    Quote Originally Posted by queerpunk View Post
    you want your training to mimc the conditions that you're preparing for. your average road TT isn't really going to be one minute on, one minute off for 20 minutes - it's going to be full-gas for 30 minutes or however long it is (black dog?).
    Im going to disagree on this- at the very least its not simply black and white...

    Short duration intervals with limited recovery are a powerful tool and not just for anaerobic capacity. Its been very well documented that sprint interval training has produced similar endurance benefits as classic endurance training.
    http://en.wikipedia.org/wiki/High-in...erval_training

    in my personal experience- as a 200lb kilo rider- 1-minute efforts are my bread and butter, and other than a group ride about once a week during half the year, i never do an effort longer than about 3-minutes.. still i have won points races, done very respectable in 20K road TT's, and i promise you- ill be sucking your wheel when they ring the bell in a 60-lap scratch race!

    this type of training when done correctly is really effective at building short duration power and lactic tolerance, and longer duration endurance- it also raises your ability to recover between efforts and teaches you to keep turning over the pedals when your brain says stop!

    im not advocating that a 20K-TT specialist only do short intervals, but i dont think its the right advice to dismiss their potential

  5. #30
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    I heard a lot of good things about interval training that's why I'm giving them a try. I'll rest for a few days and take everyone's advices and keep at it.

  6. #31
    Brown Bear, Sqrl Hunter Jaytron's Avatar
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    Quote Originally Posted by carleton View Post
    As a "late sleeper" myself, that's what everyone says.

    People think that we are lazy and actually want to stay up late and wake late. That's not always the case.

    Just like there are people who naturally go to bed and rise early, there are those who naturally go to bed late and rise late. It's simply the body's response to its shifted circadian rhythm. Some people's circadian rhythm is neutral, some early, some late. There isn't much choice in the matter. It can be conditioned to some extent. But, some say not really.

    There are even extreme cases of this: http://en.wikipedia.org/wiki/Delayed...phase_disorder
    Yeah, my sleep hours have definitely shifted. I used to be more of a sleep later, wake up later kind of person.
    PedalRoom

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  7. #32
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    No one is dismissing shorter intervals including tabata to help with training for TT's, but specificity is the key... There are many ways to improve FTP (raising this is a fundamental focus for time trialers), the TTer's bread and butter intervals though will be 95-105% FTP - 3*15 or 2*20 and sweet spot sessions.

    In regards to sleeping and naps. Another benefit to napping is the body naturally secretes the most HGH within 30-70 minutes of sleep... Go through this stage twice in the day means more natural HGH!

    http://www.jci.org/articles/view/105893/pdf
    http://climbinglama.blogspot.com.au

  8. #33
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    Update, I've been off the bike since last Wednesday and got back on it today. Did 20min warm up follow by a 1-2-3-3-2-1 pyramid interval and boy it felt awesome. I guess lack of sleep was really getting the best of me and I now decided to use the weekends to recover and be off the bike, only two interval session per week.

  9. #34
    Elitist carleton's Avatar
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    Quote Originally Posted by sbs z31 View Post
    Update, I've been off the bike since last Wednesday and got back on it today. Did 20min warm up follow by a 1-2-3-3-2-1 pyramid interval and boy it felt awesome. I guess lack of sleep was really getting the best of me and I now decided to use the weekends to recover and be off the bike, only two interval session per week.
    Glad to hear that.

    Some people do a long/hard day on Saturday when they don't have to worry about work and then rest fully on Sunday. And/Or consider building in an off day during the week.

    Remember, muscle growth and adaptation happens when you sleep, not when you are on the bike.

  10. #35
    Resident Alien Racer Ex's Avatar
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    Quote Originally Posted by Quinn8it View Post
    im not advocating that a 20K-TT specialist only do short intervals, but i dont think its the right advice to dismiss their potential
    Not sure how long his TT's are, if it's 20 or 40 or 5k. But short intervals are the icing on the cake. You still need a cake pan and a cake before the icing.

    Step one is to ride the TT bike while you train. A lot. Then learn to time trial.

  11. #36
    Senior Member wens's Avatar
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    Quote Originally Posted by Racer Ex View Post
    Then learn to time trial.
    I need to do this. I might have to do some of the local tt series or something, because I'm terrible at any road tt, even when aero equip is severely restricted.
    Do you think we're gonna make it? / I don't know unless we try \ you could sit here scared to move / or we could take them by surprise

  12. #37
    Resident Alien Racer Ex's Avatar
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    Quote Originally Posted by wens View Post
    I need to do this. I might have to do some of the local tt series or something, because I'm terrible at any road tt, even when aero equip is severely restricted.
    Even on simple courses you can have the same wattage average produce a 3-5% different result. On a more technical course that number can grow considerably.

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