Road Cycling Essentials

Jonny69 · 22 Jan 2015 at 13:35

Took me quite a while to self-learn, but it was pre-internet days and there are probably good guides out there now. I still can't unicycle on the spot or ride backwards. You start by just holding yourself up between two tall things to get a feel for how the balance works (a narrow hallway is useful for this), then move to a lamp post or something where you can start seated and move away. Then, when you've mastered riding along on it you can try it while wearing a big red nose etc.

FrenchTart · 22 Jan 2015 at 13:35

grudas said:
I've never tried a unicycle.. how difficult is it to learn?

Nice attempt to trap someone into admitting they ride a unicycle

Jonny69 said:
....while wearing a big red nose etc.

Amazing

tedmaul · 22 Jan 2015 at 13:52

booyaka said:
Trainer Road 20 FTP Test done tonight

Horrible - utterly horrible. So hard to know how hard /slow to go out at the start of the main 20 min spin.

http://www.trainerroad.com/cycling/rides/1526220

Good effort. Just takes some practice. Having done a fair few 10 mile TTs last summer you get much more used to gauging the effort so you don't blow up. Or at least not til you hit the line!

I actually prefer to do the 8 min test - harder efforts in terms of power/hr but i can suffer that for 8 mins easier than i can for 20. When it's for real in a TT that kind of duration is more manageable i find, but staring at the wall on the turbo is a different kettle of fish.

My latest test was a 12% improvement on where i was 6 weeks ago, so pretty happy with that:

http://www.trainerroad.com/cycling/rides/1518691-8-Minute-Test

grudas · 22 Jan 2015 at 14:13

Roady said:
Haha brilliant, is he riding with SPD's and track stands at the lights?!

Idiot!

Isn't a 'D' in the middle of the numberplate like that from Ireland? The D designates the county?

I wonder how SPD's would work on a unicycle haha

D afaik stands for diplomat - if I'm not mistaken it goes as far as them doing random crap on the road and legally getting away with it

Jonny69 said:
Took me quite a while to self-learn, but it was pre-internet days and there are probably good guides out there now. I still can't unicycle on the spot or ride backwards. You start by just holding yourself up between two tall things to get a feel for how the balance works (a narrow hallway is useful for this), then move to a lamp post or something where you can start seated and move away. Then, when you've mastered riding along on it you can try it while wearing a big red nose etc.

haha.. now to get a carbon fibre unicycle

booyaka · 22 Jan 2015 at 15:56

tedmaul said:
Good effort. Just takes some practice. Having done a fair few 10 mile TTs last summer you get much more used to gauging the effort so you don't blow up. Or at least not til you hit the line!

I actually prefer to do the 8 min test - harder efforts in terms of power/hr but i can suffer that for 8 mins easier than i can for 20. When it's for real in a TT that kind of duration is more manageable i find, but staring at the wall on the turbo is a different kettle of fish.

My latest test was a 12% improvement on where i was 6 weeks ago, so pretty happy with that:

http://www.trainerroad.com/cycling/rides/1518691-8-Minute-Test

nice improvement - well done. 8 min one sounds better for the next time!!

physichull · 22 Jan 2015 at 17:05

Just got the new Garmin speed and cadence sensors pending the arrival of my new bike. Quite impressed that they've now bundled it all into just two small devices that fit much better onto the bikes now.

FrenchTart · 22 Jan 2015 at 17:07

I've been looking at bikes a lot lately in my quest to find a bike with ultegra and hydraulic discs. Nearly all of the bikes I've looked at involve a compromise of some sort, which brought me back to Bigsy's earlier posts about Chinese carbon builds.

So...I spent a little time pricing things up. Not particularly bargain hunting or anything - just getting a rough idea.

A build with all of the above and 50mm deep carbon clinchers seems to be around the £1300 mark (less with some of the bits and bobs I already have). All the reviews of the frame I've read about seem very positive and the general consensus seems to be that Chinese carbon is pretty reliable at the moment. The other advantage is that I could potentially stick some of the components (not the Chinese bits obviously) on a bike2work scheme voucher...

https://docs.google.com/document/d/1pPKObhdzgskhTY8G26SNbw3eqgmc1-rW4ExwbQAJJCA/edit?usp=sharing

Any thoughts?

Roady · 22 Jan 2015 at 17:16

Using power or heart rate to measure intensity is very useful for turbo sessions. Once you’ve found your maximum, working to a predetermined percentage of this maximum is an effective way to work specific metabolic systems, thus stimulating improvements. This also means sessions are conducted at the correct intensity for each individual.

Combining these pre-determined physiological thresholds with other output measures such as cadence or speed make workouts even more specific. Leg-speed, strength and other areas can be worked on, depending what needs improving.

The use of different measures also allows riders to focus on sessions, giving something to aim at and keep you going through harder efforts. Once maximum heart rate has been found and intensities have been calculated, stick with them. If you push too hard, you’ll suffer and ‘blow’ before the end; too easy and you won’t reap the rewards.

Taken from here.

Anyone have any guidance or websites with info to flesh out the bits I've highlighted? I'm fairly sure I know my max HR (currently 186 - I've seen it a few times but no higher, it certainly sounds about right 220-34, even works!

)

I'm guessing when I get properly started on TR it'll take me through these depending on the sessions I choose. Do I somehow need to calculate my FTP/TSS/IF out before I go further? I just about know what FTP *means*, nevermind calculating it! :rolleyes:

Here's a grim pic of my trainer after last nights torture - the most I've prob sweated in a long time!

FrenchTart · 22 Jan 2015 at 17:19

You can set TR to use your max HR as a way to measure your current effort level - then it will tailor graphs/targets based on that in the correct zones. In fact, once you've set it and done a ride you'll notice in the summary afterwards it mentions which zone you were in. When you choose a ride to do it will give you a summary of the zone it's aiming to train.

Going back to my pizza-ride last night if you click on the Power Zones tab you can see which zones I was riding in and it'll also highlight the corresponding area on the graph:
http://www.trainerroad.com/cycling/rides/1526068-Galena

You can do the same for HR zones if you have that set up (I don't).

edit: Personally I would calculate your FTP asap and not worry about the HR stuff too much. If you don't reckon you can face the 20 minute test (it's actually an hour of riding but the only bit that will make you cry is the important bit - the 20 minutes of pain) then you can try the 8 minute test as discussed above.

SDK^ · 22 Jan 2015 at 17:42

Do you have a power meter roady?

FrenchTart · 22 Jan 2015 at 18:14

SDK^ said:
Do you have a power meter roady?

With Trainer Road and a decent turbo (which he has) you don't need one - it has quite accurate virtual power using a speed/cad sensor.

ShiWarrior · 22 Jan 2015 at 18:28

Roady said:
Signed up earlier, look forward to giving it a go!

Jebus Chrisp! Remind me never to volunteer myself for something like that again, especially 20 mins after eating wedges, beans and pulled pork - I had to eat some of it again several times doing that session!

Thought i'd done some HIIT stuff before but nothing like that, seriously blew up twice on those fast end interval stands and had to back off and grind to stop myself wobbling/falling off the trainer. Had a nosebleed and everything! (Get them occasionally but not normally after exercise)

Do not attempt the above video on a whim!

https://www.strava.com/activities/244196863

oops

soorrry

Jonny ///M · 22 Jan 2015 at 18:53

Was fitting a new fork to a winter bike today after the guys old one snapped at the steerer/crown join. After cutting it to length was met by this.

That's some awesome QC right there!

SoliD · 22 Jan 2015 at 19:43

Kimi said:
Great ride mate! im looking to book a trip to Majorca at the beginning of May so hopefully the weather will be a little bit better! any tips on where to stay, bike hire etc would be most appreciated

DO IT!

Although the weather hasn't been great, been a great week, not so sure on bikehire, but one of the guys who does some guided tours, got one from Bikehead (Cervelo with Ultegra) for 20euro a day, and actually the guy said try this out and also gave him a Cannondale with di2 to try out as well. Obviously being off season, but the level of generosity was good to see.

Up north, Alcudia, Pollenca, seem like good bases as you can hit most of the areas fairly well and get up Sa Calobre, the lighthouse, as well as the flat areas to the south, I got a very cheap hotel (£21 per night including breakfast) right next to the old town in Alcudia, which seems ideal as away from most of the touristy brit area in Port D'Alcudia, which will no doubt be getting busy come May time.

SoliD · 22 Jan 2015 at 19:45

Roady, get yourself a sweat catcher, that level of sweat pouring on to your frame will do it no good!

tedmaul · 22 Jan 2015 at 19:48

Jonny ///M said:
Was fitting a new fork to a winter bike today after the guys old one snapped at the steerer/crown join. After cutting it to length was met by this.

That's some awesome QC right there!

Ooft, nice!

That for Greig? Seen some pics of his bike after it snapped - some state. I trust he's ok?

Vonhelmet · 22 Jan 2015 at 19:53

@Jonny///M What do I need to know about fitting a crown race to a fork? I'm a couple of months away from building a bike for the first time and that's going to entail fitting a headset. I've got a headset press, which I think will be cool for the actual frame side of things, and I'm happy enough with the spacer/stem side of things at the top, but what do I need to know in terms of fitting the crown race to the fork? Googling suggests I can just pick up a length of pvc pipe and use that to fit the crown race by banging it against the floor, but is that cool? Will that work?

FrenchTart · 22 Jan 2015 at 20:56

FrenchTart said:
I've been looking at bikes a lot lately in my quest to find a bike with ultegra and hydraulic discs. Nearly all of the bikes I've looked at involve a compromise of some sort, which brought me back to Bigsy's earlier posts about Chinese carbon builds.

So...I spent a little time pricing things up. Not particularly bargain hunting or anything - just getting a rough idea.

A build with all of the above and 50mm deep carbon clinchers seems to be around the £1300 mark (less with some of the bits and bobs I already have). All the reviews of the frame I've read about seem very positive and the general consensus seems to be that Chinese carbon is pretty reliable at the moment. The other advantage is that I could potentially stick some of the components (not the Chinese bits obviously) on a bike2work scheme voucher...

https://docs.google.com/document/d/1pPKObhdzgskhTY8G26SNbw3eqgmc1-rW4ExwbQAJJCA/edit?usp=sharing

Any thoughts?

Anyone?

oli collett · 22 Jan 2015 at 21:03

Roady said:
Good to hear boo and good ride!

The 2015 Tour of Sufferlandria is about to start on Trainerroad, I won'the be setup in time and I doubt I could do that much on my trainer in just over a week! Some great prizes though...

I'm a bit scared - I've done the previous two but this year I'll be doing it after riding to/from work. Previous two years I've had big FTP gains but I've really struggled the last 6 months to make any progress. I'm hoping this will kick my training into gear!

Might do an FTP test tomorrow evening to kick things off..

Brabbinho · 22 Jan 2015 at 21:09

FrenchTart said:
Anyone?

I'd be wary about carbon bars and stem from China.

Road Cycling Essentials

Man of Honour