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Training Status??? (II)

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Training Status??? (II)

Old 06-18-10, 07:48 AM
  #9176  
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Originally Posted by ridethecliche
Skip the race, and start riding on the trainer. You'll keep your fitness, and you won't risk another crash that could make the effects of the concussion much much worse.
Good advice but totally not what I want to hear! I'm feeling decent today but still will not train over the weekend. I'm hoping that if I feel okay next week I can start working out and hopefully be good to go. Obviously I wouldn't race if I wasn't feeling 100%.

It just sucks because it's one of very few races that is spitting distance from home and lots of friends will be able to come out. But at the same time head injuries are not something to eff with.

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Old 06-18-10, 07:52 AM
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+12.2 tsb
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Old 06-18-10, 09:57 AM
  #9178  
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Originally Posted by ZeCanon
GC tends to pop out a lower NP number than WKO and poweragent (on the order or 15-20w), which equates to lower load numbers.
Originally Posted by kensuf
Yes, no.

TSB = GC's SB
ATL = GC's STS
CTL = GC's LTS

However, the model used to calculate them (BikeScore) is different. It's based on Skiba's work and uses a slightly different curve. BTW, a bf and 33 member wrote the performance manager section of GC.

https://www.bikeforums.net/showthread...1#post10913089
Originally Posted by waterrockets
Not sure on GC. I'll bet you could find the answer over on the Wattage forum though.

[edit]Actually, this might be a better place[/edit]

Thanks, all.
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Old 06-18-10, 11:06 AM
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I need advice. My Thursday group ride (which has turned into a Cat II grudge ride) is kicking my butt. I hung for 15 minutes last night and dialed it back when my HR reached 190bpms. I've been back on the bike for just under a year from a 5 year layoff so I realize I have a long way to go to be able to hang with the big boys.

What I'm seeking is advice on getting muscular force and endurance increased as efficiently as possible. Reading through Freil it seems hitting the weights two times a week could be beneficial. Squats, extensions, calf raises, and core work. These seem to increase ME as well as raise LT. What's the consensus?

Also what's the recommended on bike regime to increase LT and raw AC power? Hill climbs, ZCIs, WRIs, 20 minutes, JRA???? I can dedicate about 7-10 hours a week right now to training.
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Old 06-18-10, 11:18 AM
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I'll just regurgitate some info for you:
Strength = low cadence seated hills
LT = ZCIs or 20' intervals.
AC = don't know, but I imagine 10 x 1' all out would get you there pretty close

I'm right with you with ~10 hrs/wk. I split it like this
M - off
T - VO2 (starts with a 15" sprint so also AWC in there too)
W - Endurance/SST i guess or Race if I can make it
Th - LT, 2x20's but will switch to ZCIs after my upcoming rest week (more intense rides on the TT bike before I try ZCIs on it)
F - off
S - Tempo/Endurance long ride
S - tempo/endurance long ride with 2x20's at the end.

There's quite a bit of intensity in my week, but I'm holding up, it's the end of my 3 week build block. I'll post up my PMC chart after this weekend so it looks nice and pretty.
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Old 06-18-10, 11:23 AM
  #9181  
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wicked pissah ride with my GF this morning. great tanline weather, super fun z1/2 for the first 2.3 hours and then my GF took her caffineated gel and got excited, she drafted me for an average speed over 20mph for the final 45'... she's gettin pretty speedy these days. Granted I was on my tops, I hit a few 1' sections at like 375-400w and she was right there sucking wheel. Impressive.

1925 kjs, 180' and probably like 28tss... friggin WKO. super fun and now I'm in a huge caloric hole and I'm full. Operation mid-season weight loss is starting well.
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Old 06-18-10, 12:51 PM
  #9182  
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Originally Posted by jwible
I need advice. My Thursday group ride (which has turned into a Cat II grudge ride) is kicking my butt. I hung for 15 minutes last night and dialed it back when my HR reached 190bpms. I've been back on the bike for just under a year from a 5 year layoff so I realize I have a long way to go to be able to hang with the big boys.

What I'm seeking is advice on getting muscular force and endurance increased as efficiently as possible. Reading through Freil it seems hitting the weights two times a week could be beneficial. Squats, extensions, calf raises, and core work. These seem to increase ME as well as raise LT. What's the consensus?

Also what's the recommended on bike regime to increase LT and raw AC power? Hill climbs, ZCIs, WRIs, 20 minutes, JRA???? I can dedicate about 7-10 hours a week right now to training.
In my experience, weight training is a waste of time. It is cool being able to squat more than guys who have actual bulging muscles, however.

Here's something you could try if you feel like putting your future in the hands of an anonymous stranger from the intertubes...

Mon- OFF
Tues- 1.5hrs, 4X5min all outs...really at 6min effort pace, but that's super hard to judge. (you should feel like your lungs are bleeding afterwards. If my mouth doesn't taste like pennies, I know I didn't do these hard enough.)
Wed- 1hr easy easy
Thurs- group ride (I assume you'd want to keep doing these)
Fri- 1hr easy easy
Sat- 2hrs, 2X10' @LT (increase to 2X20's over the course of a few weeks)
Sun- 2hrs Z2

IMO, this gives an okay mix of Vo2 work, LT power work, endurance, and all out WTFAMIDOINGTOMYSELF work. Keep in mind I generally don't know wtf I'm doing, but I did stay at a holiday inn express at some point in my life so I guess I'm good to go.

When I'm not racing, I tend to do the hardest workouts at the beginning of a week because its when I feel freshest. As the week wears on, I do longer, less "painful" intervals as by that point I'm less fresh and therefore its a bit harder to be able to fully reap the benefits of, say, 4X5's.

Generally, I wouldn't do the same workouts week after week, as you wind up neglecting the things you aren't working on. Maybe throw some 5X1min's in there at some point, along with sprints, etc. This is just a general sort of look at the type of stuff you probably should be doing to increase your MAXIMUM GUADDAGE.

edit: Recovery is very important. Easy days should be very easy. If they aren't, you limit what you can do on your hard days, and thus slow down your progress.

Last edited by TheKillerPenguin; 06-18-10 at 12:55 PM.
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Old 06-18-10, 01:13 PM
  #9183  
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As one who raced post concussion and learned the hard way, you don't have to skip the race. Just take it easy the week after, no killer gut wrenching workouts. Stay well hydrated during the race. You may feel crappy once the pace picks up. If you start feeling a little spacey and find yourself drifting back through the field, it might be best to DNF than risk passing out. Passing out in the field sucks.
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Old 06-18-10, 01:19 PM
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Originally Posted by Grumpy McTrumpy
+12.2 tsb
+14.3 here. oddly, i didnt feel any snappier this a.m. than i do at -25. hope that changes this weekend. 4 stages, 2 days. lots of heat.
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Old 06-18-10, 01:20 PM
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Originally Posted by shovelhd
As one who raced post concussion and learned the hard way, you don't have to skip the race. Just take it easy the week after, no killer gut wrenching workouts. Stay well hydrated during the race. You may feel crappy once the pace picks up. If you start feeling a little spacey and find yourself drifting back through the field, it might be best to DNF than risk passing out. Passing out in the field sucks.
The issue is due to the fact that on the off-chance that something DID happen to cause another consussion in the next race it would be MUCH MUCH more serious. You should always be extremely careful to avoid risky activity after suffering a concussion. Racing is such a risky activity.
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Old 06-18-10, 01:39 PM
  #9186  
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Thanks for the advice guys.
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Old 06-18-10, 02:43 PM
  #9187  
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Originally Posted by jwible
What I'm seeking is advice on getting muscular force and endurance increased as efficiently as possible.
This may sound totally stupid but I think that it is true: You need to ride like a totally clueless Fred that just got his bike.

What I mean by this is that you need to be riding in too big a gear (forcing leg strength) and ride lots of miles (because Freds count miles and a lot of time riding will build endurance).

If your knees survive it just might work out for you.
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Old 06-18-10, 02:47 PM
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Originally Posted by johnybutts
The issue is due to the fact that on the off-chance that something DID happen to cause another consussion in the next race it would be MUCH MUCH more serious. You should always be extremely careful to avoid risky activity after suffering a concussion. Racing is such a risky activity.
Yeah man. It's just such a bummer because there's so few races in this stupid province (like 10 per season). If I miss July 1 I think there's only 2 or 3 races left for the season. Pretty jealous of you dudes that have races to choose from every weekend.
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Old 06-18-10, 03:02 PM
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Originally Posted by graphs
Yeah man. It's just such a bummer because there's so few races in this stupid province (like 10 per season). If I miss July 1 I think there's only 2 or 3 races left for the season. Pretty jealous of you dudes that have races to choose from every weekend.
this is why lots of teams from there race here.
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Old 06-18-10, 03:21 PM
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Originally Posted by johnybutts
The issue is due to the fact that on the off-chance that something DID happen to cause another consussion in the next race it would be MUCH MUCH more serious. You should always be extremely careful to avoid risky activity after suffering a concussion. Racing is such a risky activity.
This.

I got a concussion at the track and did a 63 mile road race the next day. Ended up fine, but went to the doctor later that week and she basically just called me a ****ing idiot. Told me I could have died if I landed on my head or had a brain hemorrhage/stroke if I went too hard and too much blood rushed to my head. During this race, we passed a kid from the field in front of us who crashed on the descent and had a bloody head - had that been me, I may have died.

Moral of the story is: be careful with your head. You only get one, and most of the time, it's hard to fix.
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Old 06-18-10, 03:27 PM
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Originally Posted by johnybutts
The issue is due to the fact that on the off-chance that something DID happen to cause another consussion in the next race it would be MUCH MUCH more serious. You should always be extremely careful to avoid risky activity after suffering a concussion. Racing is such a risky activity.
I totally agree. I would not do the race, but risk comes down to an individual decision.
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Old 06-18-10, 03:31 PM
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Originally Posted by Grumpy McTrumpy
this is why lots of teams from there race here.
This is something I didn't know. I'll have to look into what teams have support for that kind of thing next year.
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Old 06-18-10, 03:53 PM
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Team London, Z-team, Cyclery, ride with Rendall, Bikerace Ottawa
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Old 06-18-10, 04:24 PM
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Thanks, Grumpy.
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Old 06-18-10, 11:05 PM
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Heh.

I'm layin down in bed at the moment. I scratch my chest, and feel a weird line on my right pectoral. Upon further investigation, I discover its a vein that should be covered by muscle. I've so little upper body left that not only are my ribs and breastplate visible, but veins are showing up where veins have no business being.

Today was a little over an hour of openerish activity. Because I took yesterday off, my legs were super, super dead for the first half hour. They finally felt mostly normal about 50min into it.

3X90sec all outs, a couple of sprints, the rest some random mix of z2 and z1. Legs are on fire, can't sleep.
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Old 06-19-10, 12:37 AM
  #9196  
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Got a Garmin 500 edge...can't get my F'in HR to work though...the soft "premium" strap isn't properly named apparently.

ggrrrr..
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Old 06-19-10, 05:08 AM
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Originally Posted by Crash716
Got a Garmin 500 edge...can't get my F'in HR to work though...the soft "premium" strap isn't properly named apparently.

ggrrrr..
Make sure you actually have HR turned on as a ANT+ device, otherwise, it won't even try to find it.
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Old 06-19-10, 05:51 AM
  #9198  
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Originally Posted by johnybutts
The issue is due to the fact that on the off-chance that something DID happen to cause another consussion in the next race it would be MUCH MUCH more serious. You should always be extremely careful to avoid risky activity after suffering a concussion. Racing is such a risky activity.
+1 I had a concussion and my neurosurgeon told me no bike for 4-5 weeks. He's an avid cyclist and did took the same time off last year for a concussion he had from a crash.
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Old 06-19-10, 07:16 AM
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Originally Posted by TheKillerPenguin
Heh.

I'm layin down in bed at the moment. I scratch my chest, and feel a weird line on my right pectoral. Upon further investigation, I discover its a vein that should be covered by muscle. I've so little upper body left that not only are my ribs and breastplate visible, but veins are showing up where veins have no business being.

Today was a little over an hour of openerish activity. Because I took yesterday off, my legs were super, super dead for the first half hour. They finally felt mostly normal about 50min into it.

3X90sec all outs, a couple of sprints, the rest some random mix of z2 and z1. Legs are on fire, can't sleep.
KP, i bench pressed your girlfriend last night... we talked about your chest veins afterwards.


in seriousness, whaichever race you're targetting I hope you f'ing kill people. I'm glad I wont be there cause I'm scared (not of your pectorals, though) of what sounds like KP v 4.0.

I also know/love/hate that feeling of lags on fire, so excited to race feeling.... dang, I'm off my peak and I still wanna rip legs off!

Good luck, Eric.
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Old 06-19-10, 07:19 AM
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30' recovery spin @ about 33%.

We have this incredibly flat, beautiful road here in Wakefield, RI that just screamed ride me at a slow pace. I couldnt resist it's lack of elevation gain... such a Siren this road is. Glorious.

tomorrw I tear my legs off. a few sprints and a 1' WRI to set the benchmark. Hoping for 900+. Gonna be a big coffee morning. Then some more glorious z1/2 with the GF down to a beautiful costal village here in RI.

bikes+GF = glorious.

glorious

Last edited by ldesfor1@ithaca; 06-19-10 at 07:21 AM. Reason: excesive use of the word GLORIOUS
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