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TexMac 01-09-14 01:12 PM

Noobs Training Updates
 
For the newbies like me feel free to post your WinterWorkouts here. Since the pros have their own page on this thought i would start one.

ldarlee 01-10-14 08:09 AM

Snowshoed for about 3 miles then came home and cleared snow for a couple of hours. Shoveling the white stuff, when done properly (lift with the legs, never the back), is a great full body exercise. Arms, core, legs--they're all utilized. Plus, it's outdoors, beating any time on my trainer in the basement. Don't own a bike (yet) that'll handle wintry road conditions, but hope to be back in the saddle in a few days when temps rise to where the road salt is effective.

TexMac 01-10-14 04:09 PM

1.5 hrs on an ergonomic bike.
7 x (4x4) Sub threshold
5 x (2x2) hills (standing)

TexMac 01-10-14 04:10 PM

Quote:

Originally Posted by ldarlee (Post 16398783)
Snowshoed for about 3 miles then came home and cleared snow for a couple of hours. Shoveling the white stuff, when done properly (lift with the legs, never the back), is a great full body exercise. Arms, core, legs--they're all utilized. Plus, it's outdoors, beating any time on my trainer in the basement. Don't own a bike (yet) that'll handle wintry road conditions, but hope to be back in the saddle in a few days when temps rise to where the road salt is effective.

Shoveling is like doing some deadlifts. Thank God we have no snow in Texas.

Dudelsack 01-12-14 09:59 AM

I'm doing the Time Crunched Cyclist program. I keep a log over at the 50+ forum.

I like your idea of a thread for "recreational cyclists who punish themselves for no good reason".

buckwheat987 01-12-14 02:42 PM

In my third year of cycling. My first two years I just rode whenever I could. For this year I read
[h=1]Base Building for Cyclists: A New Foundation for Endurance and Performance Paperback[/h]
by Thomas Chapple (Author)


and have used the principles to design a base program for the winter for use with my indoor trainer and HRM. Its a pretty easy read and I am enjoying and benefiting from what I have put together. As I progress I will change the programs as I get closer the the goal rides I have set for the year.


Good luck

TexMac 01-12-14 06:01 PM

Quote:

Originally Posted by Dudelsack (Post 16403970)
I'm doing the Time Crunched Cyclist program. I keep a log over at the 50+ forum.

I like your idea of a thread for "recreational cyclists who punish themselves for no good reason".

Thanks Dudelslack- I was at another forum here and it felt like an outsider since I have less than 1 year of cycling.

TexMac 01-12-14 06:13 PM

Quote:

Originally Posted by buckwheat987 (Post 16404592)
In my third year of cycling. My first two years I just rode whenever I could. For this year I read
Base Building for Cyclists: A New Foundation for Endurance and Performance Paperback


by Thomas Chapple (Author)


and have used the principles to design a base program for the winter for use with my indoor trainer and HRM. Its a pretty easy read and I am enjoying and benefiting from what I have put together. As I progress I will change the programs as I get closer the the goal rides I have set for the year.


Good luck

Those sound like good books to read.
I an got e-book for wintertraining and the author stresses it's important to get base mileage before doing any intervals.
I think what confuses a lot of new cyclist like me is "Base Mileage". Most folks say base mileage is long slow miles. For me, base miles I do high cadence cycling at zone 2. When Feb ends, Intervals start.

buckwheat987 01-12-14 07:55 PM

It's a very well written book. Base training is more than long slow miles although u need plenty of them (Z2, high cadence is spot on). I do intervals on the trainer in the base training phase but they are in Z3 and between 5-10 long now and will increase to 20 minute blocks as I get further into the base cycle.

best

Dudelsack 01-12-14 08:15 PM

I don't think. I just do what Carmichael tells me to do. If Monday morning calls for getting out a skillet and hitting myself on the head with it, well, by golly.....

TexMac 01-14-14 09:40 PM

Quote:

Originally Posted by Dudelsack (Post 16405393)
I don't think. I just do what Carmichael tells me to do. If Monday morning calls for getting out a skillet and hitting myself on the head with it, well, by golly.....

I have his book and will need to start reading it.
I was disappointed when I read Tyler Hamilton's book about Carmichael being a cheerleader rather than a coach.

TexMac 01-14-14 09:42 PM

Egornomic stationary bike
22 miles
6x (4+2)
90 minutes

sirupate 01-15-14 06:50 AM

Spinning class 3X week where class is an hour and I warm up about 10 minutes before class begins. Class is mostly intervals....climbing and sprinting with short recovery periods between. Weightlifting/resistance exercise 2X week. That's about it until I can get outside on a bike. Don't know if it is enough, but will have to do for now. I'm late 50's age. Diet is always a bit of a struggle.

bmontgomery87 01-15-14 07:21 AM

I've mainly just been weight training due to weather but I did finally get to go do some riding on Saturday.
I rode for about 40 minutes, with 4 rounds of all out sprints for about 80-100 yards.

I definitely have some work to do this spring.

TexMac 01-15-14 01:18 PM

Quote:

Originally Posted by sirupate (Post 16412415)
Spinning class 3X week where class is an hour and I warm up about 10 minutes before class begins. Class is mostly intervals....climbing and sprinting with short recovery periods between. Weightlifting/resistance exercise 2X week. That's about it until I can get outside on a bike. Don't know if it is enough, but will have to do for now. I'm late 50's age. Diet is always a bit of a struggle.

That sounds like an interesting class. At 50 yrs old that's awesome. I was advised to be careful with doing intervals before you get your base miles but it all depends on your plans.
For example, i'll be doing sub threshold intervals then Feb start doing some VOMAX intervals (8x30+30) or pyramid intervals.

TexMac 01-15-14 01:18 PM

Quote:

Originally Posted by bmontgomery87 (Post 16412473)
I've mainly just been weight training due to weather but I did finally get to go do some riding on Saturday.
I rode for about 40 minutes, with 4 rounds of all out sprints for about 80-100 yards.

I definitely have some work to do this spring.

Are you doing full body weight training or just legs?

sirupate 01-15-14 01:24 PM

Quote:

Originally Posted by TexMac (Post 16413495)
That sounds like an interesting class. At 50 yrs old that's awesome. I was advised to be careful with doing intervals before you get your base miles but it all depends on your plans.
For example, i'll be doing sub threshold intervals then Feb start doing some VOMAX intervals (8x30+30) or pyramid intervals.

Understand about having a base. That is a concern of mine. But the interval thing is just how the instructors all run the spin classes. I monitor heart rate with the intent of not going too far, but the instructors drive the classes as hard as they can. My wife and I are "surviving", and hopefully getting more fit as opposed to less and injured.

TexMac 01-15-14 02:06 PM

Quote:

Originally Posted by sirupate (Post 16413520)
Understand about having a base. That is a concern of mine. But the interval thing is just how the instructors all run the spin classes. I monitor heart rate with the intent of not going too far, but the instructors drive the classes as hard as they can. My wife and I are "surviving", and hopefully getting more fit as opposed to less and injured.

I'm following a training called "12week winter training program" by a doctor Bondo Medhus. One thing he states is to ignore spinning instructors :)

bmontgomery87 01-16-14 05:42 AM

Quote:

Originally Posted by TexMac (Post 16413496)
Are you doing full body weight training or just legs?

I work my full body year round, with an emphasis on lifting harder during the winter since I can't get outside as much.

I typically have a squat day, bench day, deadlift day, then a day where I hit some weak points and do arms for aesthetic purposes.

TexMac 01-16-14 09:30 PM

Quote:

Originally Posted by bmontgomery87 (Post 16415185)
I work my full body year round, with an emphasis on lifting harder during the winter since I can't get outside as much.

I typically have a squat day, bench day, deadlift day, then a day where I hit some weak points and do arms for aesthetic purposes.

Interesting.
I work out twice a week during lunch (squats, lunges, shoulder press, plank, bent over row, calf raise, dips) then spin in the evening with one day rest.

TexMac 01-18-14 04:23 PM

Today we had our training ride for the MS150 and the organizers divided guys in groups of by 30miles & 50 miles (around 300 riders in total).
I initially wanted to ride 38miles since i've been doing base miles all Jan. Well our two strong riders wanted to do 50 miles so I said why not. What I didn't know is, they were planning on averaging 20-28mphr and all I could do is just hang on and pulled twice.
Had some bad cramps on my right leg but kept on cycling till it felt okay. Crashed 45 miles in and that left me with a broken helmet, bruised right leg & shoulder plus a head injury, nothing major. My handlebars were bent but I decided to finish the 5 miles. It was my mistake and thankfully the other rider was okay. Now I'm forced to start on interval training this early because I can't bare suffering like this again.
Now these two riders were talking of planning on averaging 20mphr during MS 150 (200 Miles) in May. I might have to rethink this but can't wait to get on my bike.

Dudelsack 01-19-14 08:14 AM

Quote:

Originally Posted by TexMac (Post 16411912)
I have his book and will need to start reading it.
I was disappointed when I read Tyler Hamilton's book about Carmichael being a cheerleader rather than a coach.

Tyler is not the most credible source in the universe.

TexMac 01-19-14 06:53 PM

Quote:

Originally Posted by Dudelsack (Post 16423277)
Tyler is not the most credible source in the universe.

True but the lie was Carmichael was Armstrong's coach so he benefited from this while the true coach/dopperhead was Dr. Ferrari

TexMac 01-22-14 11:50 AM

Egornomic bike:
10 minutes warmup followed by 4 x (10+5) at 90-100 RPM, finished with hills 6x (1 x 1) 60rpm. 10 minutes cool down.

TexMac 01-23-14 07:47 PM

Trainer bike
1.3 hrs
15 warmup
9x (4+2)
15 cool down


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