Road Cycling Essentials

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ShiWarrior said:
when im on the Turbo, I use Trainer Road, and they have like 10 min cool down or something, but sometimes I find it isn't enough and I continue until my HR drops to 100 BPM or less, then I can get off the bike
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I use Sufferfest + TrainerRoad and they usually have about 5 minutes of cool down. I really need to make myself utilise that more.
 
FrenchTart said:
Ah, it sounds like you're more strict with yourself about it than I am then :)
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I'm aiming to lose weight and improve my cycling since starting in May this year. At the start of the year i was 15.5stone I'm now down to 14 stone so I'm going the right way. So that's sort of pushing me to stay disciplined over the winter on the turbo as well as the odd times that I'll be out on the road.
 
Derek W said:
I'm aiming to lose weight and improve my cycling since starting in May this year. At the start of the year i was 15.5stone I'm now down to 14 stone so I'm going the right way. So that's sort of pushing me to stay disciplined over the winter on the turbo as well as the odd times that I'll be out on the road.
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I'm in a similarish boat. Towards the start of the year I decided to lose weight properly. I'm down from 100kg (:eek:) to 84. I kind of took a few months off watching what I eat but carried on cycling and gym stuff during that period. Now I'm trying to get those last few kgs down and at the same time do a decent amount of interval work to keep my power output up. If I can maintain the same power output as I'm at now and get down to 80kg I'll be quite happy...though I imagine I'll be tempted to get down a little further.
 
Regarding warm downs the shorter the workout the more key a proper warm up and down are. For a 10 mile tt I'll generally do an 8 or 9 mile warm up with my be at 130 to 140 spinning away with the occasional burst in the last few miles to spike my heart rate up to 170. Warm down I always aim for 3 miles minimum which at 14mph or so is a good 12 minutes at least. Important for both recovery snd to avoid picking up an injury.
 
SoliD said:
Regarding warm downs the shorter the workout the more key a proper warm up and down are. For a 10 mile tt I'll generally do an 8 or 9 mile warm up with my be at 130 to 140 spinning away with the occasional burst in the last few miles to spike my heart rate up to 170. Warm down I always aim for 3 miles minimum which at 14mph or so is a good 12 minutes at least. Important for both recovery snd to avoid picking up an injury.
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Interesting, I always use time rather than distance, for my warm-up/downs. So for example, on Sunday I did a 45min threshold ride. So I gradually warmed up to 155bpm over 20 minutes, and then after the 45 mins, a gradual cooldown for another 20mins.
 
so remember the two crashes I had on a crappy cycle path near vauxhall bridge?

here's another cyclist crashing at the same spot in wet, like I did..


can't believe this is not sorted yet.. major of london pretty much ignored by email about this :o
 
ShiWarrior said:
Cheers Roady,. I've just read your reply to me
<snip>
i shall let you know on the cateye mate
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Ahh, sorry just always assume people posting in here who seem like they've not been cycling as long as me (and I've only been going for 14 months!) need some encouragement/tips! ;)

No worries on the light, only if you're not using it or don't need it for a secondary/backup.

Have still to seen my macro duo turn up from that magazine sub :(

janp said:
Well today sucked. I had an email at lunch to say my debit card was compromised.... it's my old method of payment.

I went for a 60min spin after work, but 35mins in the jubilee clips I had use to make a custom mount for my Cree, snapped, plunging me in complete darkness on an unlit B road. The torch was too big to fit in my gob, so I had to call for a taxi and use my last remaining cash. My feet arent use to -1'C, I think thermal socks will be on the Christmas list. Shower and early night for me I think :)
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I'm always carrying zip ties with me, usually for reattaching a mudguard if it comes loose or a cable etc but pretty sure I could reattach a light if required! I also carry electrical tape - it's quite handy to hold a difficult tyre to a rim when refitting (and you need 3 hands!), can you tell I work in IT Support? ;)

FrenchTart said:
http://www.decathlon.co.uk/ant-speed-rate-sensor-cycle-computer-accessory-id_8181211.html

Here you go :)
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Thanks buddy, I'll order one today & take a hit on the postage for the convenience! Certainly cheaper than spending another £10 on magnets and the hassle of swapping the GSC10 around each time.

DIABLO said:
Can get the same or better at discount supplements for £7.99 with free delivery.

http://www.discount-supplements.co.uk/high-5-race-pack-mtb-triathlon-road#product_details
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Good find, thanks! There's no zero tab tubes in there though? Just 2 sachets?



For cooldowns when training I tend to aim to reduce my HR to 120 and keep it there for 5 mins+ on 90+ cadence/low resistance then aim to get my HR below 100 with 80+ cadence for 5 mins again... Occasionally I'll do a mad sprint after the first HR drop and try to hit my max HR (currently ~180) doing maximum cadence then drop it back down if I'm feeling strong or only been on the trainer a short time. I'll usually aim to do 2 miles or so on a cooldown and try to get my distance covered to a nice round number! :)

Much colder this morning on the commute, freezing fog and lots of moisture in the air - I actually had frost that formed on my gloves/coat and my lights had iced over by the time I got to work! Nice and warm in my DHB thermals... But phone reported -2 with an additional -2 wind chill this morning so I'm calling it -3! :eek::D

Even though my phone is still reporting 131 F! ;)

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FrenchTart said:
Ugh. That looks annoying. So it's just ridiculously slippy?
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pretty much yes.. you can see where he loses the front and that's the worst part! it literally pulls the front from under you! horrible design and apparently that's the standard around london :O

I stick to the road now, slower due to massive amount of traffic but at least I get there in one piece.
 
janp said:
Interesting, I always use time rather than distance, for my warm-up/downs. So for example, on Sunday I did a 45min threshold ride. So I gradually warmed up to 155bpm over 20 minutes, and then after the 45 mins, a gradual cooldown for another 20mins.
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Distance/Time same thing generally! Usually if I know the TT course I'll know exactly where I want to go to warm up to do a loop/laps, so it will be pretty much the same distance every time. usually works out about 30 minutes for warm up, and 20 for down.
 
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