Road Cycling Essentials

Roady · 8 Feb 2015 at 16:27

Roady said:
That looks good, I made the river cottage peanut energy bars last weekend. They're nice but don't taste much of peanut! I used chopped dates, sultanas with sesame and poppy seeds.

SoliD said:
Rohan Dennis jus tover half way through his 1hour record attempt. A few hundred metres up at the moment.

How did he get on? Not heard much about it so assume he didn't break it...

FrenchTart said:
You need to get your FTP test done Roady

I know mate, still figuring out TR and my legs are tired as my last rest day was Wednesday!

Weather this week looks like I'll have my rest day on friday with plans to do the FTP on saturday and then another rest day on the sunday or something. Yesterday was trying out TR, today was more of the same and some easy sweet-spot kinda riding while watching TV (rugby games from yesterday).

Check my setup! I think I need more gadgets... I had my S5 too (taking pic) with IpBike on it

Need to figure out how to setup TR to guide me through a training plan - at the moment I'm picking rides based on their graphs and times as I've been after easy/constant rides for my limited time :rolleyes:

Brabbinho · 8 Feb 2015 at 16:29

J273 said:
Ive just started build on my venge, which i bought ex-shop display. Ive noticed the frame comes with no internal sleeve as per the photo to route the internal cables.

Is this necessary or am i ok to just route the cables naked?

Thanks

a lot of frames you just put the cable through naked

FrenchTart · 8 Feb 2015 at 16:38

Roady said:
Weather this week looks like I'll have my rest day on friday with plans to do the FTP on saturday and then another rest day on the sunday or something. Yesterday was trying out TR, today was more of the same and some easy sweet-spot kinda riding while watching TV (rugby games from yesterday).

Check my setup! I think I need more gadgets... I had my S5 too (taking pic) with IpBike on it

*snip*

Need to figure out how to setup TR to guide me through a training plan - at the moment I'm picking rides based on their graphs and times as I've been after easy/constant rides for my limited time

Impressive

The food looks tasty too.

Based on what you've said I'd personally take Fri and Sat as rest days and then do your FTP test on Sunday. It will leave your legs a bit knackered but it just means you'll be going a little slower next week.

It's really hard to work out how tough the TR stuff will be based on the graphs if you've not adjusted the FTP properly. If your real FTP is 250 instead of 200, for instance, lots of stuff will be a lot easier than the training plan/workout is meant to be.

Calpol · 8 Feb 2015 at 16:53

Longest ride for some time for me today. I couldn't do the bunch ride with mates as I had to be back early for my youngest birthday. However still managed a decent spin. 63 miles solo and I felt quite good. Trainer road definitely is helping!!

https://www.strava.com/activities/252008328

Roady · 8 Feb 2015 at 16:57

FrenchTart said:
It's really hard to work out how tough the TR stuff will be based on the graphs if you've not adjusted the FTP properly. If your real FTP is 250 instead of 200, for instance, lots of stuff will be a lot easier than the training plan/workout is meant to be.

I think I need to adjust my FTP down then?!

I didn't struggle on Brasstown until towards the end of the middle segment, could feel my calves starting to feel like they were gonna cramp. Had a few problems with my bibs chaffing a bit too so for anything longer than an hour/more intense I think I'll have to grab some cream. :eek:

I was trying to match the power as close as possible changing gears to try and keep a happy cadence, occasionally I increase cadence and drop a gear to maintain the power even when it doesn't change on TR, is this right? I can fairly easily keep a 90/100 cadence, although I'm finding now I can grind a little on 75/80 cadence as well as spin up to 120/130 (and hold it) for a minute or two. I couldn't before! Although my favourite cadence on the road is more 85 than 90, on the trainer it seems to be 95. :confused:

PermaBanned · 8 Feb 2015 at 16:57

Roady said:
How did he get on? Not heard much about it so assume he didn't break it...

Smashed it. 52.491km. Seemed to be pacing for 52.8 most of the way but still, that's a damn good distance. Going to be a challenge for Dowsett to beat i think.

FrenchTart · 8 Feb 2015 at 17:14

Calpol said:
Longest ride for some time for me today. I couldn't do the bunch ride with mates as I had to be back early for my youngest birthday. However still managed a decent spin. 63 miles solo and I felt quite good. Trainer road definitely is helping!!

https://www.strava.com/activities/252008328

17mph solo for a 63 mile ride - nice work

Roady said:
I think I need to adjust my FTP down then?!

I didn't struggle on Brasstown until towards the end of the middle segment, could feel my calves starting to feel like they were gonna cramp. Had a few problems with my bibs chaffing a bit too so for anything longer than an hour/more intense I think I'll have to grab some cream.

I was trying to match the power as close as possible changing gears to try and keep a happy cadence, occasionally I increase cadence and drop a gear to maintain the power even when it doesn't change on TR, is this right? I can fairly easily keep a 90/100 cadence, although I'm finding now I can grind a little on 75/80 cadence as well as spin up to 120/130 (and hold it) for a minute or two. I couldn't before! Although my favourite cadence on the road is more 85 than 90, on the trainer it seems to be 95.

Adjusting your cadence a little up or down to maintain the right power is absolutely the right thing to do, yeah

Personally I'd try and stick to somewhere between 90 and 100 as much as you an unless the workout specifically tells you not to do that. One thing that will skew your average cadence on the turbo is the lack of having to stop or slow down for lights/traffic/etc, not to mention that you're looking at the number a lot more frequently.

I think you're going to be shooting in the dark until you do an FTP test though. I messed around with TR a few times before testing FTP and although it was kind of interesting to see the numbers the quality of the training was infinitely worse than it was once I'd properly tested and set things up.

edit: Cramp - did you drink properly (i.e. tons) during the session? Electrolytes are a good idea too given that you'll probably be sweating a lot more than you might be when taking it a little easier on your bike.

Thomas. PLease. · 8 Feb 2015 at 18:16

Well, completed the course for the Sporting 14 TT in 36:39 which put me somewhere pretty much middle of pack. Had a pretty stinking head cold so was feeling crap to begin with. Set off then my Garmin decided not to play with my power meter which was frustrating, so I was probably going way too hard. After about 5 mins I just turned it off and on and managed to get power back. Was aiming at around 300w and for the most part was on the money.

Through into the second lap I started to fade pretty bad and was dropping back to near 200w in places and felt like just DNF'ing I felt so bad. Then I snapped out of it and the last two miles was going ok again.

Annoying as I think if I had not been ill I could have hit some new power PBs, would have probably been close if I'd got the whole lot recorded as well. Wore some pretty unaero clothing as well, so hopefully plenty of time to be gained when I get my team skinsuit.

Looking forward to a more conventional TT, not sure hilly ones are my thing!

FrenchTart · 8 Feb 2015 at 18:17

Couple of pictures from my ride up the Brickworks and to the entrance of the Goyt valley today. Sadly we had to turn back due to ice but the bits of the ride where we could see (so much mist most of the time) were quite pretty.

Quite slow going as I'm ill and my riding partner's asthma was playing up.

(Images are giant sorry :eek:

)

Itchytrigg · 8 Feb 2015 at 18:59

Wow that looks nice FrenchTart!

I set out thinking I would do some hill repeats, managed 2 before I got bored so ended up just going for a short spin but just wasn't feeling it, been too little riding lately

https://www.strava.com/activities/252134173

One More Solo · 8 Feb 2015 at 20:45

PermaBanned said:
Smashed it. 52.491km. Seemed to be pacing for 52.8 most of the way but still, that's a damn good distance. Going to be a challenge for Dowsett to beat i think.

Gonna be a while for Dowsett after he broke his collarbone. Thomas Dekker is next. I think Wiggins will set a near unbeatable mark with his track background.

Did an FTP test having got my Powertap, came in at 245W. That means TrainerRoad was over reading a bit but it was the right ballpark at least.

Vonhelmet · 8 Feb 2015 at 20:47

Argh, I am thwarted. A set of wheels should have been delivered to me on Friday. They've been delivered somewhere, but not to me. Someone called T Gough signed for them. I don't know who that is.

Time to open a PayPal dispute...

grudas · 8 Feb 2015 at 20:51

I'd say contact the seller first

Vonhelmet · 8 Feb 2015 at 21:01

grudas said:
I'd say contact the seller first

Well, I messaged them to ask whether they'd even sent them, and they sent me the tracking number and said they'd been delivered. I've had no card through my door and no one has come to my door to say they've arrived at their house... So either the seller had sent them to the wrong place, or parcel force have taken them somewhere random. I've messaged them to ask what address they sent them to. I'll have to ask them to send another set out.

SoliD · 8 Feb 2015 at 22:06

You Google the name and your Road name? That's wjat I've done when tracking says it's delivered but not got a card.

Roady · 8 Feb 2015 at 22:23

FrenchTart said:
Adjusting your cadence a little up or down to maintain the right power is absolutely the right thing to do, yeah Personally I'd try and stick to somewhere between 90 and 100 as much as you an unless the workout specifically tells you not to do that. One thing that will skew your average cadence on the turbo is the lack of having to stop or slow down for lights/traffic/etc, not to mention that you're looking at the number a lot more frequently.

I think you're going to be shooting in the dark until you do an FTP test though. I messed around with TR a few times before testing FTP and although it was kind of interesting to see the numbers the quality of the training was infinitely worse than it was once I'd properly tested and set things up.

edit: Cramp - did you drink properly (i.e. tons) during the session? Electrolytes are a good idea too given that you'll probably be sweating a lot more than you might be when taking it a little easier on your bike.

Yeah I realise I won't know much for sure until i've done one but I also don't want to rush one or do one when tired... Or will that not matter a huge amount?

I drank a whole 700ml bottle of high5 zero, i've only got a few left so need to pickup some more...

Vonhelmet said:
I'll have to ask them to send another set out.

Nightmare! Hope you get it sorted mate

Vonhelmet · 8 Feb 2015 at 23:00

SoliD said:
You Google the name and your Road name? That's wjat I've done when tracking says it's delivered but not got a card.

Hmm, electoral roll turns up someone on my street with the right name - I hadn't thought of that! Will have to give them a knock tomorrow.

Shadowness · 9 Feb 2015 at 08:28

Hi chaps, long time no see!

I'm currently debating upgrading my very worn and rather tired winter hack. I said I would always upgrade to titanium, as it's incredibly durable, doesn't rust and very comfy. I've also decided I'm getting discs too, fed up with rubbish brakes in rubbish weather.

Does anyone have, or know about Rose bikes? It's a German direct manufacturer. I've had good experience with these before as my Canyon DH bike is epic.

The price is the main plus, check out this spec for not much over a £1000:

http://www.rosebikes.co.uk/bike/rose-xeon-dx-2000-761503/aid:761505

Not sure whether carbon is worth the extra as a winter bike that literally gets ridden through all sorts of weather.

Any ideas?

FrenchTart · 9 Feb 2015 at 08:41

Rose have a very good reputation so with regards to that you'll be fine.

I might be being blind (not had coffee yet) but I can't see the model of disc brake that bike has mentioned. Once you're over £1000 personally I would say you should avoid mechanical disc brakes (with the exception of hybrid mech/hydraulics, such as TRP Hy/Rds).

Also, if you're planning to ride in all weather then mudguards eyelets presumably are a priority? Does it have any?

Roady · 9 Feb 2015 at 09:01

PermaBanned said:
Smashed it. 52.491km. Seemed to be pacing for 52.8 most of the way but still, that's a damn good distance. Going to be a challenge for Dowsett to beat i think.

Wow! Nice work from him! I don't think we'll see Dowsett set a time, not unless Wiggins has a problem/set back in his preparations. Fairly sure if he does Dowsett won't concentrate on it much until he has some miles in his legs so half expecting some races from him before we hear for sure (so not until autumn).

Thomas. PLease. said:
Annoying as I think if I had not been ill I could have hit some new power PBs, would have probably been close if I'd got the whole lot recorded as well. Wore some pretty unaero clothing as well, so hopefully plenty of time to be gained when I get my team skinsuit.

Looking forward to a more conventional TT, not sure hilly ones are my thing!

Still some great figures and a good race considering your illness - still useful for a foundation for some other hilly TT's when you're feeling good?

FrenchTart said:
Couple of pictures from my ride up the Brickworks and to the entrance of the Goyt valley today. Sadly we had to turn back due to ice but the bits of the ride where we could see (so much mist most of the time) were quite pretty.

Great pics! Great ride, some great cat 3/4 hills/segments around there so well done!

Vonhelmet said:
Hmm, electoral roll turns up someone on my street with the right name - I hadn't thought of that! Will have to give them a knock tomorrow.

Stalker!

Nice of them to sign for it, totally unacceptable of them (person & parcelforce) to not let you know!

So much for the weather report of 1 degrees at 7am. Actual weather -4 with -5 reported by some people. Took it easy on my commute as was layered up and wary of ice. :eek:

My hands were numb this morning so my Aldi gloves' days are numbered... They're good down to about -2 but any kind of wind chill or colder and they suffer. Perfect time of year soon to hopefully snag a winter glove deal on Wiggle!

I think Neoprene is the way forwards... Planetx Thicky Merino socks did well so very glad I picked them up when I did!

My legs are tired from the weekend and my ACL on my right leg feels quite tight, hoping it's just a combination of the cold and hard work on the weekend rather than anything else!