Training Status??? (III)
02-18-14, 09:21 PM
#8351
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Isn't it fun to go from 1200 watts to zero in milliseconds?
Was doing my usual Tuesday commute extra-short sprint thingamajigs. I do this on the expressway, and I'm glad I have this habit of checking that there are no cars coming by each time. Something gave - I guess the chain dropped. I had instantaneous visions of road rash, and managed to tumble my way out of it almost unscathed. Slight cosmetic damage to saddle and lever. Phone's got the black screen though - it was in the wrong side of my backpack.
Chain has been dropping too often on downshifts. Do I need to adjust the limit screw maybe?
Was doing my usual Tuesday commute extra-short sprint thingamajigs. I do this on the expressway, and I'm glad I have this habit of checking that there are no cars coming by each time. Something gave - I guess the chain dropped. I had instantaneous visions of road rash, and managed to tumble my way out of it almost unscathed. Slight cosmetic damage to saddle and lever. Phone's got the black screen though - it was in the wrong side of my backpack.
Chain has been dropping too often on downshifts. Do I need to adjust the limit screw maybe?
02-18-14, 09:32 PM
#8353
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I sprained my knee 
The ironic, or really just sucky, thing about it is that I do a lot of knee-risky things and I am usually very conscious of protecting the knees. But what did me in was sledding with my kids. My stepdad has an epic sled run in his backyard that he has been curating for years, it's literally a quarter mile long with 150 feet of elevation, around rusty old farm equipment, through the woods, over rock walls, across streams. I was on a 4' toboggan with my 10 year old and my sister (riding with my sister was clearly a tactical error). We jumped the track and were headed for a tree so I put my foot down to try to turn us. We just had too much inertia and my foot stopped but the rest of me kept going. My knee wrenched to the outside with a popping sensation.
I think I got lucky though, two days later some movements are very painful but the knee feels stable, I am fairly confident the ligaments are intact. I did a little high cadence, zero resistance spinning and the knee felt a whole lot better afterwards, which is encouraging. I'll do that for a week, just turning the pedals fast in the easiest gear that doesn't have me pogoing off the saddle, and then reassess.
The ironic, or really just sucky, thing about it is that I do a lot of knee-risky things and I am usually very conscious of protecting the knees. But what did me in was sledding with my kids. My stepdad has an epic sled run in his backyard that he has been curating for years, it's literally a quarter mile long with 150 feet of elevation, around rusty old farm equipment, through the woods, over rock walls, across streams. I was on a 4' toboggan with my 10 year old and my sister (riding with my sister was clearly a tactical error). We jumped the track and were headed for a tree so I put my foot down to try to turn us. We just had too much inertia and my foot stopped but the rest of me kept going. My knee wrenched to the outside with a popping sensation.
I think I got lucky though, two days later some movements are very painful but the knee feels stable, I am fairly confident the ligaments are intact. I did a little high cadence, zero resistance spinning and the knee felt a whole lot better afterwards, which is encouraging. I'll do that for a week, just turning the pedals fast in the easiest gear that doesn't have me pogoing off the saddle, and then reassess.
02-18-14, 09:42 PM
#8354
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I did some 3 lap races with a few friends tonight. This was the first time I broke 1100w, and 1000w for 10 seconds. I'm really looking forward to racing this weekend.
02-18-14, 09:48 PM
#8355
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1) Red Kite #6 - that was about 6 months ago.
2) A few weeks ago slipped on the MUP in the rain
3) Tonight
2) A few weeks ago slipped on the MUP in the rain
3) Tonight
02-19-14, 12:23 AM
#8356
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Managed 30 miles of various hills; I'm pretty banged up from the race, and too much training. My calf is sore and the tendon that was repaired is randomly tightening on my rides.
An easyish ride up my climb is near my threshold now, so I'm doing something right.
An easyish ride up my climb is near my threshold now, so I'm doing something right.
02-19-14, 12:26 AM
#8357
Not actually Tmonk
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Holy crab globecanvas. Wishing you a speedy recovery.
__________________
"Your beauty is an aeroplane;
so high, my heart cannot bear the strain." -A.C. Jobim, Triste
"Your beauty is an aeroplane;
so high, my heart cannot bear the strain." -A.C. Jobim, Triste
02-19-14, 12:49 AM
#8358
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Easy commute = recovery day
02-19-14, 05:29 AM
#8359
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Seen many nasty sledding crashed, glad to hear yours wasn't worse...tree = ouch.
Hope the knee is feeling better soon.
Hope the knee is feeling better soon.
02-19-14, 08:09 AM
#8360
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I sprained my knee
The ironic, or really just sucky, thing about it is that I do a lot of knee-risky things and I am usually very conscious of protecting the knees. But what did me in was sledding with my kids. My stepdad has an epic sled run in his backyard that he has been curating for years, it's literally a quarter mile long with 150 feet of elevation, around rusty old farm equipment, through the woods, over rock walls, across streams. I was on a 4' toboggan with my 10 year old and my sister (riding with my sister was clearly a tactical error). We jumped the track and were headed for a tree so I put my foot down to try to turn us. We just had too much inertia and my foot stopped but the rest of me kept going. My knee wrenched to the outside with a popping sensation.
I think I got lucky though, two days later some movements are very painful but the knee feels stable, I am fairly confident the ligaments are intact. I did a little high cadence, zero resistance spinning and the knee felt a whole lot better afterwards, which is encouraging. I'll do that for a week, just turning the pedals fast in the easiest gear that doesn't have me pogoing off the saddle, and then reassess.
The ironic, or really just sucky, thing about it is that I do a lot of knee-risky things and I am usually very conscious of protecting the knees. But what did me in was sledding with my kids. My stepdad has an epic sled run in his backyard that he has been curating for years, it's literally a quarter mile long with 150 feet of elevation, around rusty old farm equipment, through the woods, over rock walls, across streams. I was on a 4' toboggan with my 10 year old and my sister (riding with my sister was clearly a tactical error). We jumped the track and were headed for a tree so I put my foot down to try to turn us. We just had too much inertia and my foot stopped but the rest of me kept going. My knee wrenched to the outside with a popping sensation.
I think I got lucky though, two days later some movements are very painful but the knee feels stable, I am fairly confident the ligaments are intact. I did a little high cadence, zero resistance spinning and the knee felt a whole lot better afterwards, which is encouraging. I'll do that for a week, just turning the pedals fast in the easiest gear that doesn't have me pogoing off the saddle, and then reassess.
02-19-14, 11:00 AM
#8361
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If i were to ever train/race again it would be this...
Lots of weight work, lots of interval work and 1 longer endurance ride.
Bike hours would probably be 8-10, gym hours would be 5-7.
Just realized that is still quite a bit.
As I would not do a single road race I would diet down to 200ish and the training would be extremely focussed as (like g said) the goal would be leg splitting crits.
Lots of weight work, lots of interval work and 1 longer endurance ride.
Bike hours would probably be 8-10, gym hours would be 5-7.
Just realized that is still quite a bit.
As I would not do a single road race I would diet down to 200ish and the training would be extremely focussed as (like g said) the goal would be leg splitting crits.
What would you do for 5 - 7 hrs in a gym? I spend 1.5 hr a week in the gym and do (lunges, leg press, deadlift, plank,bent over row, decline pushups, dips, chinups)
02-19-14, 11:08 AM
#8362
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One thing that I haven't seen mentioned in these training hours-wang comparisons are the type of racing that you do and your age. Both are critical factors towards setting a proper training plan. I race 95% criteriums, with a road race or two thrown in for fun. My race days consist of two races, total 2.5 hours or so. The road races are typically 3.5 hours, so not that big a difference. I do not do stage races, so back-to-back days are rare. I train for a 2.5 hour race day, and I'm usually feeling it at the end of the road races. Also, my racing age is 57. Rest is actually more important than a few hours here and there. That's something a lot of you guys don't pay much attention to or you will learn first hand about it when you start to fade mid-season.
Training for criteriums involves a lot of work around FTP as well as a good bit of work well above it. I do very specific sprint work, and spend at least one day/week in the gym working on core and upper body (rebuilding from injury).
From what I am reading in this thread, what I do is very different than what a lot of you do. One cannot draw conclusions from just one piece of information, i.e. hours trained.
Training for criteriums involves a lot of work around FTP as well as a good bit of work well above it. I do very specific sprint work, and spend at least one day/week in the gym working on core and upper body (rebuilding from injury).
From what I am reading in this thread, what I do is very different than what a lot of you do. One cannot draw conclusions from just one piece of information, i.e. hours trained.
02-19-14, 11:38 AM
#8363
soon to be gsteinc...
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Bicep/Tricep
Chest
Hamstring/Shoulders
Legs (quads/hams)
Back
Workouts vary from 45 minutes to just over 2 hours
When I was racing I would ride 80ish on the morning and train heavy that afternoon.
02-19-14, 11:57 AM
#8364
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My quad (just above the knee on the inside) has been twitching for about 5 days. Its getting really annoying. I'm hoping this is a positive thing, anyone (waki?) have an idea what this is?
02-19-14, 12:07 PM
#8365
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02-19-14, 12:12 PM
#8366
out walking the earth
Thread Starter
Not sure if this is a serious question or not but I split bodyparts up and train in this order:
Bicep/Tricep
Chest
Hamstring/Shoulders
Legs (quads/hams)
Back
Workouts vary from 45 minutes to just over 2 hours
When I was racing I would ride 80ish on the morning and train heavy that afternoon.
Bicep/Tricep
Chest
Hamstring/Shoulders
Legs (quads/hams)
Back
Workouts vary from 45 minutes to just over 2 hours
When I was racing I would ride 80ish on the morning and train heavy that afternoon.
I'm not sure why you'd take it as unserious question. I had to same question..i.e. wtf would one do in the gym for 7 hours. I'm betting you move slow and sit around a lot given your sloth like mesomorphic figure. The routine you threw up is roughly the same or less hours than guys I know who are amongst the best masters road racers in the country. 17 hours?
02-19-14, 12:15 PM
#8367
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Not sure if this is a serious question or not but I split bodyparts up and train in this order:
Bicep/Tricep
Chest
Hamstring/Shoulders
Legs (quads/hams)
Back
Workouts vary from 45 minutes to just over 2 hours
When I was racing I would ride 80ish on the morning and train heavy that afternoon.
Bicep/Tricep
Chest
Hamstring/Shoulders
Legs (quads/hams)
Back
Workouts vary from 45 minutes to just over 2 hours
When I was racing I would ride 80ish on the morning and train heavy that afternoon.
For me, coming from weight lifting background i don't see the need to spend much time in the weight room and once a week seems to be enough for maintaining and not adding muscle mass.
02-19-14, 12:16 PM
#8368
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I'm not sure why you'd take it as unserious question. I had to same question..i.e. wtf would one do in the gym for 7 hours. I'm betting you move slow and sit around a lot given your sloth like mesomorphic figure. The routine you threw up is roughly the same or less hours than guys I know who are amongst the best masters road racers in the country. 17 hours?
Bicep/Tricep - 1 hour
Chest - 1 hour
Hamstring/Shoulders - 1.5 hours
Legs - 1.5 hours
Back - 1.5 hours
In there there is some ab/stretching work
There is 7 hours in the gym + 10 hours on the bike= 17 hours total training.
Simple math.
Oh yeah one more thing - when you are doing your functional stuff - how many hours a week? P90X is probably close to that given yoga is almost 1:45
Last edited by rkwaki; 02-19-14 at 12:19 PM.
02-19-14, 12:17 PM
#8369
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7 hours in the gym a week really isn't that much.
02-19-14, 12:22 PM
#8370
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Considering how I feel right, I'm envious. I've had three falls in about two years and this last one flipping hurt.
02-19-14, 12:31 PM
#8371
out walking the earth
Thread Starter
5-7 hours in the gym? That's an easy one - I listed 5 workouts above:
Bicep/Tricep - 1 hour
Chest - 1 hour
Hamstring/Shoulders - 1.5 hours
Legs - 1.5 hours
Back - 1.5 hours
In there there is some ab/stretching work
There is 7 hours in the gym + 10 hours on the bike= 17 hours total training.
Simple math.
Oh yeah one more thing - when you are doing your functional stuff - how many hours a week? P90X is probably close to that given yoga is almost 1:45
Bicep/Tricep - 1 hour
Chest - 1 hour
Hamstring/Shoulders - 1.5 hours
Legs - 1.5 hours
Back - 1.5 hours
In there there is some ab/stretching work
There is 7 hours in the gym + 10 hours on the bike= 17 hours total training.
Simple math.
Oh yeah one more thing - when you are doing your functional stuff - how many hours a week? P90X is probably close to that given yoga is almost 1:45
no more than 3-3.5.
I do 2 strength workouts and one yoga, which really clocks in at 1:15.
That simple math sounds like a heap of fatigue to me. But hey, I never did a leg workout that lasted anywhere close to 90 minutes, not even in my heavy bodybuilding years.
02-19-14, 12:32 PM
#8372
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5-7 hours in the gym? That's an easy one - I listed 5 workouts above:
Bicep/Tricep - 1 hour
Chest - 1 hour
Hamstring/Shoulders - 1.5 hours
Legs - 1.5 hours
Back - 1.5 hours
In there there is some ab/stretching work
There is 7 hours in the gym + 10 hours on the bike= 17 hours total training.
Simple math.
Oh yeah one more thing - when you are doing your functional stuff - how many hours a week? P90X is probably close to that given yoga is almost 1:45
Bicep/Tricep - 1 hour
Chest - 1 hour
Hamstring/Shoulders - 1.5 hours
Legs - 1.5 hours
Back - 1.5 hours
In there there is some ab/stretching work
There is 7 hours in the gym + 10 hours on the bike= 17 hours total training.
Simple math.
Oh yeah one more thing - when you are doing your functional stuff - how many hours a week? P90X is probably close to that given yoga is almost 1:45
02-19-14, 02:13 PM
#8375
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50 min of Z2 with phlegm intervals.
Last edited by beatlebee; 02-20-14 at 08:31 AM.