Training for Racing All Disciplines
04-18-17, 05:35 PM
#9801
Idiot Emeritus
Thread Starter
@Heathpack, ha!!! @globecanvas is SO right!!
Training. For me. Perspective.
I did not expect something as seemingly simple to do on the surface to be so complex and so damned hard. For instance, the seeding sprint for the omnium, the flying 200, is a technical tour de force. And it's the "easier" one to get right. Goodness gracious. Little things, like where to start the acceleration; how much speed to carry off the banking; do you need to be up to speed before crossing the start, or will you have a faster time if you accelerate into the distance; how much power can and do you hold through the turn; when do you go to the balustrade, early or late; gearing?; cadence?; tires?; indoor/outdoor...and so on. And then there the standing starts, and there are so many ways to eff them up, and each hiccup costs TIME. and time is what counts in the end.
I can sprint pretty fast. From the field. Track sprinting is another animal entirely. Chris Hoy said "Mark Cavendish is an endurance athlete with a good sprint. I'm a track sprinter. Got that?" I do!
Today, I did two timed flying 200's, the first two I've done on the clock. The first was done in a lower gear than the second. The times were very close, 15.8 for the first, and 15.6 for the second (the record for my age group is 13.88, done at Colorado Springs). It's a start, I need to find the time, the speed, the kick, the right gearing, and the level of concentration and understanding of the effort, and I've got six months to do it. Get this one right, and I can get a good start on the others.
This is HARD to do.
Training. For me. Perspective.
I did not expect something as seemingly simple to do on the surface to be so complex and so damned hard. For instance, the seeding sprint for the omnium, the flying 200, is a technical tour de force. And it's the "easier" one to get right. Goodness gracious. Little things, like where to start the acceleration; how much speed to carry off the banking; do you need to be up to speed before crossing the start, or will you have a faster time if you accelerate into the distance; how much power can and do you hold through the turn; when do you go to the balustrade, early or late; gearing?; cadence?; tires?; indoor/outdoor...and so on. And then there the standing starts, and there are so many ways to eff them up, and each hiccup costs TIME. and time is what counts in the end.
I can sprint pretty fast. From the field. Track sprinting is another animal entirely. Chris Hoy said "Mark Cavendish is an endurance athlete with a good sprint. I'm a track sprinter. Got that?" I do!
Today, I did two timed flying 200's, the first two I've done on the clock. The first was done in a lower gear than the second. The times were very close, 15.8 for the first, and 15.6 for the second (the record for my age group is 13.88, done at Colorado Springs). It's a start, I need to find the time, the speed, the kick, the right gearing, and the level of concentration and understanding of the effort, and I've got six months to do it. Get this one right, and I can get a good start on the others.
This is HARD to do.
__________________
"Can you add a signature line please? The lack of words makes me think you are being held hostage and being told to be quiet"
"Can you add a signature line please? The lack of words makes me think you are being held hostage and being told to be quiet"
04-18-17, 07:05 PM
#9803
Senior Member
1x45 @ LP followed by 30 minutes SST. Nap worthy.
04-18-17, 07:17 PM
#9804
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Today, I did two timed flying 200's, the first two I've done on the clock. The first was done in a lower gear than the second. The times were very close, 15.8 for the first, and 15.6 for the second (the record for my age group is 13.88, done at Colorado Springs). It's a start, I need to find the time, the speed, the kick, the right gearing, and the level of concentration and understanding of the effort, and I've got six months to do it. Get this one right, and I can get a good start on the others.
This is HARD to do.
This is HARD to do.
Comparing COS and Hellyer is not even close to fair. One is the fastest track in the US, the other is among the slowest.
04-18-17, 07:24 PM
#9805
Idiot Emeritus
Thread Starter
(And then Barb said, "Sara, DON'T start beating yourself up!")
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"Can you add a signature line please? The lack of words makes me think you are being held hostage and being told to be quiet"
"Can you add a signature line please? The lack of words makes me think you are being held hostage and being told to be quiet"
04-19-17, 10:37 AM
#9807
Has a magic bike
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My workout today: Boo F-in Yah.
Today's agenda items were one 10 min 112% interval followed by some big gear intervals then two 20 min threshold intervals. Usually I look at my schedule and plan of doing whatever's on it, straightforward enough. My thought going into today's workout was: I can *probably* do that. But enough doubt that I ate a piece of toast pre-workout, lol I rarely-to-never eat before a workout.
For all my tiredness and soreness yesterday, today I felt great on the bike. Everything was very doable and I started feeling stronger the longer I got into it. I even threw an extra 5 watts in on the 2nd threshold interval, just because I could.
Nice.
<exclamation point>
Today's agenda items were one 10 min 112% interval followed by some big gear intervals then two 20 min threshold intervals. Usually I look at my schedule and plan of doing whatever's on it, straightforward enough. My thought going into today's workout was: I can *probably* do that. But enough doubt that I ate a piece of toast pre-workout, lol I rarely-to-never eat before a workout.
For all my tiredness and soreness yesterday, today I felt great on the bike. Everything was very doable and I started feeling stronger the longer I got into it. I even threw an extra 5 watts in on the 2nd threshold interval, just because I could.
Nice.
<exclamation point>
04-19-17, 04:43 PM
#9809
OMC
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Arkansas Climbing Camp
I spoke with my coach this morning and we decided most of the plan for the four days I'll be there. It looks like this:
Day One
This is a warm-up for the camp. Coach wanted something that was less than 5k of climbing for the first day, and this is the only one I could come up with.
Day Two
This will be the hardest day. I'm to do the first climb twice and the second one three times, so I'll have about 85 miles and >9k of climbing.
Day Three
This is easier than the previous day but still not easy. It's got a long (~4.6 mile) climb in it but most of the rest of it is rollers...and I get that 4.6 mile descent on the way back.
Day Four is TBD at this point. I might find a group ride or do part of this route. Coach wants me to end up with a total of ~24k of climbing, so I'll have to come up with ~4k of climbing to get there.
I'll be a tired puppy at the end of this. I think my coach hates me. I think @racerEx hates me too because he's the one who told me where to look.
Day One
This is a warm-up for the camp. Coach wanted something that was less than 5k of climbing for the first day, and this is the only one I could come up with.
Day Two
This will be the hardest day. I'm to do the first climb twice and the second one three times, so I'll have about 85 miles and >9k of climbing.
Day Three
This is easier than the previous day but still not easy. It's got a long (~4.6 mile) climb in it but most of the rest of it is rollers...and I get that 4.6 mile descent on the way back.
Day Four is TBD at this point. I might find a group ride or do part of this route. Coach wants me to end up with a total of ~24k of climbing, so I'll have to come up with ~4k of climbing to get there.
I'll be a tired puppy at the end of this. I think my coach hates me. I think @racerEx hates me too because he's the one who told me where to look.
__________________
Regards,
Chuck
Demain, on roule!
Regards,
Chuck
Demain, on roule!
04-19-17, 07:39 PM
#9810
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I'll be a tired puppy at the end of this. I think my coach hates me. I think @racerEx hates me too because he's the one who told me where to look.
Some really beautiful country out there. Be safe and enjoy.
04-20-17, 09:22 AM
#9811
Senior Member
My workout today: Boo F-in Yah.
Today's agenda items were one 10 min 112% interval followed by some big gear intervals then two 20 min threshold intervals. Usually I look at my schedule and plan of doing whatever's on it, straightforward enough. My thought going into today's workout was: I can *probably* do that. But enough doubt that I ate a piece of toast pre-workout, lol I rarely-to-never eat before a workout.
For all my tiredness and soreness yesterday, today I felt great on the bike. Everything was very doable and I started feeling stronger the longer I got into it. I even threw an extra 5 watts in on the 2nd threshold interval, just because I could.
Nice.
<exclamation point>
Today's agenda items were one 10 min 112% interval followed by some big gear intervals then two 20 min threshold intervals. Usually I look at my schedule and plan of doing whatever's on it, straightforward enough. My thought going into today's workout was: I can *probably* do that. But enough doubt that I ate a piece of toast pre-workout, lol I rarely-to-never eat before a workout.
For all my tiredness and soreness yesterday, today I felt great on the bike. Everything was very doable and I started feeling stronger the longer I got into it. I even threw an extra 5 watts in on the 2nd threshold interval, just because I could.
Nice.
<exclamation point>
04-20-17, 09:24 AM
#9812
Senior Member
Lawyer intervals yesterday. Settled the first accident I had back in 2013
04-20-17, 10:03 AM
#9813
Version 7.0
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Tuesday was efforts on the TT bike and yesterday an endurance climbing ride.
Living on the side of Mount Soledad has its advantages although the climbs are not really long enough i.e. greater than 30 minutes. The best routes yield 10 minutes of climbing via Nautilus Road and Soledad Mountain Road to the cross.
I start my warmup in Pacific Beach and then ride into La Jolla and climb Nautilus. On the way back, I went down to the ocean and rode through Bird Rock and stopped at a lookout that overlooks south toward Pacific and Ocean Beach.
Living on the side of Mount Soledad has its advantages although the climbs are not really long enough i.e. greater than 30 minutes. The best routes yield 10 minutes of climbing via Nautilus Road and Soledad Mountain Road to the cross.
I start my warmup in Pacific Beach and then ride into La Jolla and climb Nautilus. On the way back, I went down to the ocean and rode through Bird Rock and stopped at a lookout that overlooks south toward Pacific and Ocean Beach.
04-20-17, 12:09 PM
#9815
Senior Member
Drinks are on @IBOHUNT!
I can buy a drink (singular) with what I got out of the entire deal, besides the shoulder than will no longer allow me to compete in archery.
PoundSign Mad
Bummer that it didn't turn out more in your favor.
04-21-17, 05:50 PM
#9817
OMC
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Yesterday's ride was a pretty normal two hours at endurance pace. Today it was 2:24 at endurance pace with 5x6' at 105% with the first three intervals at 65-75 rpm and the last two at 85+. ATL is 115 and CTL is 89, CTL will probably park in the 90s for the next month or so until after Cheaha. I'm not doing the National Senior Games, so I need to come up with a goal to build towards after that...or not. It's strange to think of riding without a goal.
__________________
Regards,
Chuck
Demain, on roule!
Regards,
Chuck
Demain, on roule!
04-21-17, 06:04 PM
#9818
Senior Member
04-21-17, 06:06 PM
#9819
Senior Member
04-22-17, 09:00 AM
#9820
Version 7.0
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Here are some ideas for building strength. I really need to HTFU.
https://www.youtube.com/watch?v=Ji3-...ature=youtu.be
https://www.youtube.com/watch?v=Ji3-...ature=youtu.be
04-23-17, 07:48 AM
#9821
Idiot Emeritus
Thread Starter
Here are some ideas for building strength. I really need to HTFU.
https://www.youtube.com/watch?v=Ji3-...ature=youtu.be
https://www.youtube.com/watch?v=Ji3-...ature=youtu.be
Standing start sprints on Friday. Bammo! They went quite well. They were only ten second efforts, and near the end of the effort I was jumping the front wheel of my TT bike about an inch off the ground as I "braced" my upper body against the pedal strokes (OTS). Wow...
Yesterday, gym (Gym Rat Stuff, as I said on Strava).
Today, in about an hour, mock match sprints. Those I've never done, and I've never done a match sprint, even a practice, at the track. I'm sure I'll be matched with a twenty something when I do. What evah!!! Anyway, looking forward to this mornings workout.
In another note, I've gone almost two weeks without getting sick or hurting something. I know, shut up!
__________________
"Can you add a signature line please? The lack of words makes me think you are being held hostage and being told to be quiet"
"Can you add a signature line please? The lack of words makes me think you are being held hostage and being told to be quiet"
04-23-17, 11:37 AM
#9822
Idiot Emeritus
Thread Starter
Match sprints are now seared into the memory. Yes, they hurt! I'm still a bit amazed by HOW MUCH a 30 second effort can take out of me. I can ride two hours, with a bunch of climbing in that two hours, and feel about the same as I do after doing three hard 30 second efforts - or one full on 500 meter TT. Holy.....
I did these on the Venge, using 53/17, 82 inches, which is 5 to 7 inches below race gearing (I am still honing in on what "race gearing" will actually be). I rolled at a walking pace, pretending I was leading another rider (I'd rather be second), looking over my shoulder (which my prescription glasses make hard to do) for one minute, and then launching into a 30 second full on effort. The three launches were NOT snappy, they were more like "ooof, this is hard!" as I tried to get over the gear and spin it up. My power was considerably lower than I expected or needed, and my top speed was shy by 2 or so MPH, but each effort was consistent. I rested for ten minutes between efforts to let my ATP recharge. The second effort felt better than the other two, but that was RPE only. I needed a rabbit to chase, that would have been good!
What I am feeling in and about these sprint efforts is a sort of calm. My body likes doing these, they're what it's made for. Duh, right Coach? I'm smacking my lips in anticipation of getting better at them.
I did these on the Venge, using 53/17, 82 inches, which is 5 to 7 inches below race gearing (I am still honing in on what "race gearing" will actually be). I rolled at a walking pace, pretending I was leading another rider (I'd rather be second), looking over my shoulder (which my prescription glasses make hard to do) for one minute, and then launching into a 30 second full on effort. The three launches were NOT snappy, they were more like "ooof, this is hard!" as I tried to get over the gear and spin it up. My power was considerably lower than I expected or needed, and my top speed was shy by 2 or so MPH, but each effort was consistent. I rested for ten minutes between efforts to let my ATP recharge. The second effort felt better than the other two, but that was RPE only. I needed a rabbit to chase, that would have been good!
What I am feeling in and about these sprint efforts is a sort of calm. My body likes doing these, they're what it's made for. Duh, right Coach? I'm smacking my lips in anticipation of getting better at them.
__________________
"Can you add a signature line please? The lack of words makes me think you are being held hostage and being told to be quiet"
"Can you add a signature line please? The lack of words makes me think you are being held hostage and being told to be quiet"
Last edited by sarals; 04-23-17 at 11:43 AM.
04-25-17, 08:38 AM
#9823
Senior Member
JRA riding the TT course with some others on Sunday to prep for the race on the 30th. While on the left side of another rider she decided that she should turn left. That led to CAT Scan and X-Ray intervals.
Road rash, stitches near the eye and on the chin and 3 broken ribs.
Oxy intervals yesterday. None today so far.
Road rash, stitches near the eye and on the chin and 3 broken ribs.
Oxy intervals yesterday. None today so far.
Last edited by IBOHUNT; 04-25-17 at 08:57 AM.
04-25-17, 09:56 AM
#9824
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JRA riding the TT course with some others on Sunday to prep for the race on the 30th. While on the left side of another rider she decided that she should turn left. That led to CAT Scan and X-Ray intervals.
Road rash, stitches near the eye and on the chin and 3 broken ribs.
Oxy intervals yesterday. None today so far.
Road rash, stitches near the eye and on the chin and 3 broken ribs.
Oxy intervals yesterday. None today so far.
Sorry to read that brother. Get well.
04-25-17, 10:16 AM
#9825
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Really sorry to read this IBOHUNT. Take care of your brain. Doctors are pretty bad at giving instructions for head injuries.... which i infer you have based on facial injuries and cat scan. Rest up.