You racing tomorrow?

Oh yeah, driving up Kariong hill on Wednesday, the road gang was out sweeping the side of the road!

Only they were sweeping the right hand side of the 2 lanes. Neddless to say, the left hand side is still full of crap.

Nope. I think clibo is tho. He might be going up to Newey to race in the CD.

I'm heading down to Smog City do an hours worth of 500m intervals then Akuna Bay if you wanna join me.

Think Climbo is in race marhall mode. I'm gonna race C grade.
Went out on wed for a trial ride and was ok.

So sensi, what HRM tips you got to offer?

There's not much to tell really because your body does all the work. So you simply follow the programme each week using the HRM to stay within specific heart rate ranges. Over time you will start to see your average training speed increase while your HR does not (if you have a decent training programme and the will to follow it, that is!). Welcome to adaptation, which is what training is for.

Your waking HR is an indicator of stress, so you need to determine what is normal (over a 5bpm range). I watch or record for 5mins and take the average of the middle 3 minutes. Alcohol, sickness, and insufficient sleep will screw up this reading. So it's a good idea to record how you feel, how many hours of sleep you've had, and other external influences like medication, alcohol, or stress levels. When you're diarising stuff its for you, not you coach so be honest.

If your waknig HR is more than 5bpm over normal (that's 10% if your normal HR is 50bpm) then its time to take it easy, and if you're sick or stressed maybe stay off the bike altogether.

When you start using your HRM it's very useful to use it to find your optimal cadence on the flat. That's where your HR stays lowest at a given speed over (say) 1km. When you're really suffering in a race it pays to be able to pedal with maximum efficiency. You can even recover a little bit by spinning at your OC.

When climbing on the pegs it's hard to read your HRM, so work out how to do it and practice. You need to be on the lookout for HR spikes on long, high intensity climbs especially when you're a climbing dunce like me. Climbing at 95% for 10mins can be OK. Spiking from 80% to 95% in 100m is definitely unhealthy, and should be good enough reason to back off until you are in a more manageable range.

HRM's are useless for power (ie. short) intervals unless you can download the data later. Let me qualify that by saying that you have to use a HRM during the recovery periods to make sure you don't let your HR fall too low. But you simply can't read a HRM at max effort. For that reason it's better to use distance based intervals.

Conversely, you rely on the HRM totally when you are doing long intervals (20min efforts at AT) to keep you in your target range. The HRM is usually the trigger for more effort as you get tired.

I think that covers most of the basic HRM crap. The other guys might have some more useful stuff.

Oh yeah, one other thing on measuring your waking HR: don't think about racing (or other exciting activities). Just replaying a hard sprint in your head can take your HR over 100bpm!! It's can be a useful technique for race-prep, but no good for baselining.

Thanks. Still playing around with it.. reading as much as I can. Think its time to stop as I've rached my LT typing so much. Will be 1m17s before I have recovered and can type my next post.

Oh yeah, was that waking/walking or somtheing else in your last post

Yep, the jerseys began production on Tuesday. Should be 3-4 weeks away.

Excitement!

What don't you like about the Shimanos?

Are you going to end up with any left over?

A bit noisy and I've had a couple of involuntary releases.


My own fault.....I had Time from about 1993, so I'm a bit biased.

How does a pedal be noisy?

My Dura Aces have been faultless. Undoubdely I'm orders of magnitude less powerful than your lumpy self, so one would imagine I'm giving them an easier time.

Hey Ed, you'll like my new thread.....it's your big chance!

https://www.bikeforums.net/road-cycling/98151-why-did-lemond-wear-these-toe-straps-1989-a.html

I reckon i get a tiny bit of upward movement on my Ultegra -- just on the left

nailed it.


But i didn't read the name, so I was a bit curt!

Ooooh......"Curt" looks rude if you squint at it.

I'm a fat curt

At this rate, by the time they arrive, I might have 5 or so left.

I think I've asked before, but have you got any of those old "Kelly" dackslying around?

I wanna pretend I'm Patey

That's a pretty good run then. It won't take long to shift the last couple. I've got a sneaking suspicion that the M I ordered is gonna end up being a little on the large side, so I might be up for another one

Sh¡t, I only ordered 2 in Small. What are you, a midget? Eat ya veggies fer cryin' out loud!

ROFLMAO. I'm a fat midget ATM, but by the time the shirt I ordered gets here it could be a whole different story

[edit] I hit 75kg for the first time in 20 years on Sunday. Shame it was due to dehydration tho, back to 77kg before lunch

2 litres to re-hydrate hey, damn you got to drink more while you are out on the bike then!

hmmm beer o'clock only around the corner now! going to hydrate myself with the golden liquid tonight! probably regret it in the morning when I get up to go for my run

how tall, Muncho?

I'm taking a hammering on 'Budget titanium: yes or no' thread. Aparantly I'm some sort of 'bitter preppie' or something, which is hilarious because I'm more Matt Chester than I am Ben Serotta, and my ti frames are more affordable than both.

Gawd the 'Net is hilarious. TGIF.