Training Status??? (III)
#9901
Making a kilometer blurry
Glad to see you're getting some pedal strokes in. Don't compromise any recovery.
Regarding strength intervals, I've personally seen Lance doing these on a local hill, back in 2002. Not winded, pedaling slow. Over and over.
Recommended by coach... depends on the phase you're in.
Regarding strength intervals, I've personally seen Lance doing these on a local hill, back in 2002. Not winded, pedaling slow. Over and over.
Recommended by coach... depends on the phase you're in.
#9902
Ninny
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I do super low cadence hills in the off season on my single speed. I don't know if it's good or bad training; I do it because it's diverting in the winter time. People always tell me I'll wreck my knees. Knees are fine though.
I had a little routine where I'd do low cadence SS climbing outdoors, and on recovery days do high cadence/very low resistance spinning on the trainer.
I had a little routine where I'd do low cadence SS climbing outdoors, and on recovery days do high cadence/very low resistance spinning on the trainer.
#9903
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I generally get a pretty decent amount of low cadence work in the winter (both dedicated 2x20s @90% @50-60 rpm and just low cadecne stuff). I now spin like crazy cuz i'm racing. 100+ rpms most of the time.
I have a nice hour ride planned for tonight on the rollers. I'm exhuasted. I wrote an entire ten page paper in a matter of hours, and now i'm going through and finalizing it. it sucks, but wil get a decent enough grade on it.
I have a nice hour ride planned for tonight on the rollers. I'm exhuasted. I wrote an entire ten page paper in a matter of hours, and now i'm going through and finalizing it. it sucks, but wil get a decent enough grade on it.
#9904
These Guys Eat Oreos
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I personally can't do below like 75rpm intervals without hurting my knees. I tried doing them a couple years ago and constantly kept messing them up. Even a steep climb where I do sub 60rpm will make them wack a day or two. I just have really sensitive knees in general though.
There is something to be said for the low cadence intervals. But is it the cadence, or the type of work that you are forced to do because of the low cadence that makes them worth while. I tend to be in the mindset that the type of work done (SST/sub threshold/threshold/etc) is the important part. If you want to do 50rpm or 100rpm, that's up to the legs and what you prefer.
Also, the more intervals you do at low cadence, the more likely you'll ride at a lower cadence for all riding. Same goes for higher cadence. So it would be good if you are looking for a cadence swing for whatever reason in one direction or the other.
There is something to be said for the low cadence intervals. But is it the cadence, or the type of work that you are forced to do because of the low cadence that makes them worth while. I tend to be in the mindset that the type of work done (SST/sub threshold/threshold/etc) is the important part. If you want to do 50rpm or 100rpm, that's up to the legs and what you prefer.
Also, the more intervals you do at low cadence, the more likely you'll ride at a lower cadence for all riding. Same goes for higher cadence. So it would be good if you are looking for a cadence swing for whatever reason in one direction or the other.
#9905
Killing Rabbits
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But is it the cadence, or the type of work that you are forced to do because of the low cadence that makes them worth while. I tend to be in the mindset that the type of work done (SST/sub threshold/threshold/etc) is the important part. If you want to do 50rpm or 100rpm, that's up to the legs and what you prefer.
Effects of low- vs. high-cadence interva... [J Strength Cond Res. 2009] - PubMed - NCBI
Low cadence interval training at moderate inte... [Front Physiol. 2014] - PubMed - NCBI
#9906
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I do them at the very beginning of build, no matter when that is. It does take a toll on my knees but we manage the stress.
#9907
Senior Member
Set out tonight with plans on doing vo2. Then my allergies kicked in during the second interval and it felt like I was breathing though a straw...had to bail on them. Still a little wheezy from it.. :/
#9908
**** that
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Rode for an hour, nothing special. A few hard efforts but nothing worth much.
Probably could've just stayed in a watched Hannibal but oh well, could be worse!
Probably could've just stayed in a watched Hannibal but oh well, could be worse!
#9909
OMC
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There is some evidence that sprint training should be done overgeared / at low cadence. However, for moderate power workouts there appears to be no added benefit and possibly some harm.
Effects of low- vs. high-cadence interva... [J Strength Cond Res. 2009] - PubMed - NCBI
Low cadence interval training at moderate inte... [Front Physiol. 2014] - PubMed - NCBI
Effects of low- vs. high-cadence interva... [J Strength Cond Res. 2009] - PubMed - NCBI
Low cadence interval training at moderate inte... [Front Physiol. 2014] - PubMed - NCBI
__________________
Regards,
Chuck
Demain, on roule!
Regards,
Chuck
Demain, on roule!
#9910
Making a kilometer blurry
There is some evidence that sprint training should be done overgeared / at low cadence. However, for moderate power workouts there appears to be no added benefit and possibly some harm.
Effects of low- vs. high-cadence interva... [J Strength Cond Res. 2009] - PubMed - NCBI
Low cadence interval training at moderate inte... [Front Physiol. 2014] - PubMed - NCBI
Effects of low- vs. high-cadence interva... [J Strength Cond Res. 2009] - PubMed - NCBI
Low cadence interval training at moderate inte... [Front Physiol. 2014] - PubMed - NCBI
In the second study, I'd only be interested in the leg strength component, and I'm surprised that there was no change.
Yeah, we were working around threshold at 35-45rpm.
#9911
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Recovery Ride on the TT Bike. Whenever I get on that thing regardless of how fatigued I am, there's always the feeling I'm going to PR without doing much.
These days my Road bike puts me in a more aero position than my tt bike; I need to figure out how to lower the front another inch or so. Is it legal to put your aero bars under the handlebars?
These days my Road bike puts me in a more aero position than my tt bike; I need to figure out how to lower the front another inch or so. Is it legal to put your aero bars under the handlebars?
#9912
out walking the earth
Thread Starter
wobbly. Just did a killer 2 hours.
a 16 minute interval set morphed into a season best (very long time best) 20 minutes.
a 16 minute interval set morphed into a season best (very long time best) 20 minutes.
#9914
Making a kilometer blurry
2x20s at 98%. legs were still tired from yesterday, lungs had no issues, so no problem maintaining target.
#9915
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#9916
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Recovery ride keeping HR @ or below 120 bpm while enjoying the amazing weather and scenary
#9917
out walking the earth
Thread Starter
#9918
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Group ride this morning then some more riding, including a tough climb with a friend (I think it's one of the hardest around here) that left my legs like jello Going to take it EZ the rest of the week and do a TT on Saturday.
Bike Ride Profile | Gainey + Silverleaf near Paradise Valley | Times and Records | Strava
Bike Ride Profile | Gainey + Silverleaf near Paradise Valley | Times and Records | Strava
#9919
Senior Member
I was feeling extremely good today after recovery week with only short weekend races, so I decided to do the morning ride as well as the noon ride.
4 hours, 253 TSS
First time trying the local morning ride due to having to wake up at 5:15. I missed the end of the ride because I didn't know the route and was following 4 guys off the front who were cutting it short. Heart of the ride, 45 minutes at 89%
Noon ride, feeling too good so of course I worked my ass off trading Z5 pulls up the climb for the hell of it, and finally gave out and was dropped sooo close to the top, then rode around solo for a bit. I guess that's what training rides are good for - to try stuff and see how long you last! 50 minutes at 97% for this one. Ouch!
4 hours, 253 TSS
First time trying the local morning ride due to having to wake up at 5:15. I missed the end of the ride because I didn't know the route and was following 4 guys off the front who were cutting it short. Heart of the ride, 45 minutes at 89%
Noon ride, feeling too good so of course I worked my ass off trading Z5 pulls up the climb for the hell of it, and finally gave out and was dropped sooo close to the top, then rode around solo for a bit. I guess that's what training rides are good for - to try stuff and see how long you last! 50 minutes at 97% for this one. Ouch!
#9920
¯\_(ツ)_/¯
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You were riding strong but it still kills me that you don't bend your elbows. You're eating a ton of wind sitting up high when you're on the front.
meat of the ride
meat of the ride
#9921
Senior Member
I EAT WIND FOR BREAKFAST! But yeah, I probably was eating too much wind on Alpine, I was too busy checking my power meter to make sure I was going hard enough for you 3 stronger guys (you, Dirk? & Sports Basement dude)! I guess whoever was behind me liked the draft lol. At least I was in IAB bridging up to you earlier though...
#9922
¯\_(ツ)_/¯
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I don't know if you saw, but Dirk and Giussepe and Dean (sports basement guy) were all just sitting on you and relaxing. That's why when I took a pull and wanted off the front I pulled way right and just quit pedaling until Dirk gave up and went around.
They were letting you pull Greg (guy up the road) back for them so they could be fresh for the riser at the top after the stopsign. I would have said something, but I was happy for the free ride.
They were letting you pull Greg (guy up the road) back for them so they could be fresh for the riser at the top after the stopsign. I would have said something, but I was happy for the free ride.
#9924
Senior Member
I don't know if you saw, but Dirk and Giussepe and Dean (sports basement guy) were all just sitting on you and relaxing. That's why when I took a pull and wanted off the front I pulled way right and just quit pedaling until Dirk gave up and went around.
They were letting you pull Greg (guy up the road) back for them so they could be fresh for the riser at the top after the stopsign. I would have said something, but I was happy for the free ride.
They were letting you pull Greg (guy up the road) back for them so they could be fresh for the riser at the top after the stopsign. I would have said something, but I was happy for the free ride.
Anyway, it was a good workout
#9925
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^just stalked your guys' stravas and goodness you ride a ton! I'm lucky to get 140m in per week with racing. Work + finishing MS + lazy (?) =/= lots of saddle time for hack.