Road Cycling

[Roady]

Jesus...that is a bargin!

Get my bike from evans tomorrow. They finally got the breaks from BMC.

Also, nearly got a new bike while I was in there. EEk...

All sorted in time for your holiday?!

Manx Missile launch

That.Is.Insane.!

Would be great to see the awesome power figures!

Edit: Wiggle colour change from Orange to Black, thoughts?

I quite liked the orange, not that sold on 'another' black website

 

[BennyC]

Sorry for another Trainer Road related post!

I can’t commit the time to following a proper TR plan at the moment and can only really fit an hour or so on a Tuesday in addition to my weekend ride, gym and work commitments.

As I’m what’s probably considered a ‘weekend warrior’ I’d like to get the most bang for buck with my training on the turbo. Understandably without specific training for certain areas of my riding ability expecting to see significant results in any one area is unrealistic. So logically I think it makes sense to just try and get my FTP as high as possible. (I know different ride types (endurance, tempo, sweet spot, intervals, VO2 max etc) all contribute so I’ll be trying not to neglect areas.)

My training so far has been a weekend ride in the region of 30 miles covering 1,500ft – 2,500ft in around 2hrs give or take with a Tuesday turbo session of around 25 minutes doing 15 mins HIIT intervals 20s/40s and more recently 3 x 4/1 work/recover intervals increasing in intensity so I suffer a bit more.

Would picking something like a different ride from the following each week be a good option? Or choosing one and just trying to improve it each week? Occasionally picking something different that has some added sprints thrown in for some variation.

https://www.trainerroad.com/cycling/workouts/1639-Ericsson
https://www.trainerroad.com/cycling/workouts/1642-Gayley
https://www.trainerroad.com/cycling/workouts/1790-Goethe
https://www.trainerroad.com/cycling/workouts/113954-Jacks-1

 

[grudas]

Manx Missile launch

*cough* keep... *cough* pushing.....

 

[Shamrock]

Erm he won, no need to keep pushing!

 

[Vonhelmet]

You went up (or kind of up - alongside part of it?) Col du Mellor near Marple Bridge too. How did you find that? Last time I did it I found it tougher than the Brickworks by quite a long way.

Yes, we did Col du Mellor, but my Garmin clearly borked at that point as the trace goes every which way. I went way too hard too early on that climb and, as Roady has noted, my heart rate was way too high, up near my max, which is ludicrous in retrospect, given I had another 30 miles to go. It was a tough climb, and I was ruined by the end of it. I think when we do the OCUK ride I'll have to set some alarms on my Garmin to remind me to keep my cadence up and my heart rate down, because if I push it like that I'll be useless.

My average heart rate for the whole thing was 155bpm, which the other guys thought was ridiculous, as some guys' max heart rate wasn't even that. Maybe I've got a rubbish heart or maybe it just beats fast...

 

[kiteloopy]

All sorted in time for your holiday?!

Yep, phew!

Just enough time to get a few decent runs in and get the ISM saddle pains out the way too.

 

[Calpol]

My average heart rate for the whole thing was 155bpm, which the other guys thought was ridiculous, as some guys' max heart rate wasn't even that. Maybe I've got a rubbish heart or maybe it just beats fast...

Comparing heart rates with other people is more of a waste of time than comparing dick size. we are all different and what's normal for one person might seem not so for others. CV capacity will depend on genes, lifestyle and conditioning. you get what your given from your parent and then have to make the most of it. Unfortunately for me I didn't get Indurain capacity lungs so I have to make the heart work a bit harder! However, main thing is I am off my arse and actually doing something to prolong my life.

 

[FrenchTart]

Sorry for another Trainer Road related post!

I can’t commit the time to following a proper TR plan at the moment and can only really fit an hour or so on a Tuesday in addition to my weekend ride, gym and work commitments.

As I’m what’s probably considered a ‘weekend warrior’ I’d like to get the most bang for buck with my training on the turbo. Understandably without specific training for certain areas of my riding ability expecting to see significant results in any one area is unrealistic. So logically I think it makes sense to just try and get my FTP as high as possible. (I know different ride types (endurance, tempo, sweet spot, intervals, VO2 max etc) all contribute so I’ll be trying not to neglect areas.)

My training so far has been a weekend ride in the region of 30 miles covering 1,500ft – 2,500ft in around 2hrs give or take with a Tuesday turbo session of around 25 minutes doing 15 mins HIIT intervals 20s/40s and more recently 3 x 4/1 work/recover intervals increasing in intensity so I suffer a bit more.

Would picking something like a different ride from the following each week be a good option? Or choosing one and just trying to improve it each week? Occasionally picking something different that has some added sprints thrown in for some variation.

https://www.trainerroad.com/cycling/workouts/1639-Ericsson
https://www.trainerroad.com/cycling/workouts/1642-Gayley
https://www.trainerroad.com/cycling/workouts/1790-Goethe
https://www.trainerroad.com/cycling/workouts/113954-Jacks-1

A good start is definitely to aim to increase your FTP though try not to get carried away with only focussing on that and nothing else (a lot of people do, me included if I'm honest).

From what you've said previously it sounds like you need to concentrate on longer intervals so sweet spot work in the ~15 minute range to start with is probably good. If you could squeeze in two sessions per week it would give you a lot more options as I'd really recommend mixing it up at least a little. The four workouts you've linked to all look good for theshold work and I'd definitely figure them into your routine but I'd consider swapping out every third workout with something very different. The Rendezvous workout looks good for more of an endurance workout (but still very high intensity) and for something that is more HIIT get hold of the Sufferfest Revolver video and stick it in TR. It's only 45 minutes but it's a seriously nasty workout.

Yes, we did Col du Mellor, but my Garmin clearly borked at that point as the trace goes every which way. I went way too hard too early on that climb and, as Roady has noted, my heart rate was way too high, up near my max, which is ludicrous in retrospect, given I had another 30 miles to go. It was a tough climb, and I was ruined by the end of it. I think when we do the OCUK ride I'll have to set some alarms on my Garmin to remind me to keep my cadence up and my heart rate down, because if I push it like that I'll be useless.

My average heart rate for the whole thing was 155bpm, which the other guys thought was ridiculous, as some guys' max heart rate wasn't even that. Maybe I've got a rubbish heart or maybe it just beats fast...

You can't really judge heart rates like that tbh. Really depends on your max/min HR and hence the zones you were both sat in. Someone with a max HR of (e.g.) 160 vs your (e.g.) 180 would almost certainly have a lower average HR on the same ride but it wouldn't really mean much, aside from the fact that they had a crazy low max HR.

edit: My first attempt at Col du Mellor I went out too hard too. Then all the other ones I've taken it too easy. I definitely need a power meter

 

[Roady]

Sorry for another Trainer Road related post!

I can’t commit the time to following a proper TR plan at the moment and can only really fit an hour or so on a Tuesday in addition to my weekend ride, gym and work commitments.

As I’m what’s probably considered a ‘weekend warrior’ I’d like to get the most bang for buck with my training on the turbo.

I'm similar, I tended to pick the sweetspot and endurance orientated ones through the winter as I hadn't done long mileage until this spring. I picked a chose some others based roughly on a plan but soon lost interest. Sufferfests were more 'fun' and kept me interested!

TR is good for structure and the plans are proven to work, but it's not really something to do when you 'fancy a ride on the turbo'. The lack of a training video really ruined any of my willingness to complete a 1 hour ride, I usually found if I watched anything else I wasn't engaged enough to do anything more than sweetspot. With a Sufferfest I was engaged from the start and my attention span didn't veer away from what I was doing.

I found many of the YouTube 'training' videos good, even ones for spin classes! p). There's a hillclimb one (or two) on GCN which are brutal, I remember ruining myself on one - more suffering than anything else I've done (including any Sufferfest!)

 

[FrenchTart]

Sufferfest (and possibly other videos) are great but I'd definitely only do them when they're also hooked into TR

 

[Roady]

My average heart rate for the whole thing was 155bpm, which the other guys thought was ridiculous, as some guys' max heart rate wasn't even that. Maybe I've got a rubbish heart or maybe it just beats fast...

Mine is always high, I'm barely below 160bpm when commuting but even weekend/longer rides where I'm pushing myself yet also pacing myself (standing etc) my averages are much lower. I put it down to *knowing* I'm doing a shorter ride, carrying a backpack and the whole 'get to work/home' mentality rather than enjoying the ride as I do on the weekends!

Yep, phew!

Just enough time to get a few decent runs in and get the ISM saddle pains out the way too.

Goodluck! And no last minute maintenance refitting anything!

Comparing heart rates with other people is more of a waste of time than comparing dick size.

My dad's bigger than yours!

Sufferfest (and possibly other videos) are great but I'd definitely only do them when they're also hooked into TR

Something I really need to do, but the Turbo is back into 'storage' as ya'know... Daylight, Sunshine etc!

Now I have a spare wheelset I'll be grabbing a cassette and may get on the Turbo more, who knows

 

[FrenchTart]

To be honest I've not touched the turbo for about two months now. It's much more fun being outside as you say

 

[BennyC]

Thanks FT, will get busy with those

 

[janp]

My average heart rate for the whole thing was 155bpm, which the other guys thought was ridiculous, as some guys' max heart rate wasn't even that. Maybe I've got a rubbish heart or maybe it just beats fast...

Mine generally averages around that on a longer ride as well. Everyone's heart is different Although, I think max HR decreases with age, are the other guys older than you?

 

[topgun06]

Yep, phew!

Just enough time to get a few decent runs in and get the ISM saddle pains out the way too.

Awesome! When does all the fun begin again?

I have 26 days to go and I am already beginning to get giddy.

 

[One More Solo]

Good effort on the ride Von, looked a tough route that and all for a good cause! I'll ping some money your way on payday.

As it goes, I run a 12-30 cassette as standard, and an 11-32 for really long days out (like the Fred Whitton...) and I wouldn't be without it really. People that claim you can get by on 34/25 are either being far too modest about their ability or don't know what a hill is.

A couple of great customer service stories to share too.

Assos:

When I crashed the other week, I managed to put a hole through my Assos shorts. I packaged them up, sent them back to Switzerland and within 2 weeks had an express parcel back at my door. They've removed the damaged section and stitched a new one in its place FOC. I would have been more out of pocket if I'd crashed in my 2 for 1 DHB bibs!

Rapha:

I bought a jersey off their clearance shop on eBay, it turned up with a small grease mark on it. Emailed them at 8pm, got an email back at 9.30pm saying I didn't need to return the old one and they'd send me out a new jersey the next day.

Very impressed on both, and guess it goes to show you do get what you pay for with some companies.

 

[Roady]

Rapha:

I bought a jersey off their clearance shop on eBay

Link me up!

I stupidly assumed as they have their outlet store that they wouldn't have cheap stuff online!

Good to hear Customer Service is important to these popular brands

Mine generally averages around that on a longer ride as well. Everyone's heart is different Although, I think max HR decreases with age, are the other guys older than you?

Yeah defo decreases with age, guy who works with me has cycled all his life, now he's 62 he's jealous of me hitting 190bpm as anywhere near 170bpm for him is considered dangerous, he is fit as a fiddle though! Never ridden with him but he can keep up with his sons (1 a marine and the other in the army). He can recall hitting the HR's I do 'before having kids' (who are now both mid-20's so it was a while ago)!

Awesome! When does all the fun begin again?

I have 26 days to go and I am already beginning to get giddy.

I'm off to Rhodes 3rd of June for 8 days, although not strictly a cycling holiday I'm going to do my best to hire a road bike and get out for some rides!

Have no experience of cycling outside of the UK, I'll assume I'm safe to take my 810 and depending what maps (Talkytoaster OSM currently) I have loaded will depend how good it is...? More of a 'get me home' than anything else! :;

 

[grudas]

remember there was someone looking for sram crank bolt? the one that allows you to remove the crank without crank removal tool? -;

http://www.amazon.co.uk/gp/product/B003UW9R18?psc=1&redirect=true&ref_=oh_aui_detailpage_o00_s00

is the one that fits! the previous one I bought did not fit, this is chrome/alu colour tho not black but meh, it does the job.

on a different note.. managed to track stand half of my commute to work! will have to attempt full commute without putting my foot down haha.

 

[Vonhelmet]

Comparing heart rates with other people is more of a waste of time than comparing dick size. we are all different and what's normal for one person might seem not so for others. CV capacity will depend on genes, lifestyle and conditioning. you get what your given from your parent and then have to make the most of it. Unfortunately for me I didn't get Indurain capacity lungs so I have to make the heart work a bit harder! However, main thing is I am off my arse and actually doing something to prolong my life.

You can't really judge heart rates like that tbh. Really depends on your max/min HR and hence the zones you were both sat in. Someone with a max HR of (e.g.) 160 vs your (e.g.) 180 would almost certainly have a lower average HR on the same ride but it wouldn't really mean much, aside from the fact that they had a crazy low max HR.

edit: My first attempt at Col du Mellor I went out too hard too. Then all the other ones I've taken it too easy. I definitely need a power meter

Mine is always high, I'm barely below 160bpm when commuting but even weekend/longer rides where I'm pushing myself yet also pacing myself (standing etc) my averages are much lower. I put it down to *knowing* I'm doing a shorter ride, carrying a backpack and the whole 'get to work/home' mentality rather than enjoying the ride as I do on the weekends!

Mine generally averages around that on a longer ride as well. Everyone's heart is different Although, I think max HR decreases with age, are the other guys older than you?

I figured that must be the case, that it's just how one heart works compared to another. Maybe mine just naturally beats a bit faster than others and I'll just have to base my efforts on that. In any case, hitting my max HR (well, 187 compared to highest recorded HR of 189) on the first of many climbs probably wasn't too clever. I think in future I'll have to know to just back off a bit and take it slower, in the hope that overall I'll be quicker. I've heard it said that it takes half an hour to an hour to recover from an all out effort, so given I was hitting big hills for the next two hours without that much flat ground - and what flat ground I did have was spent trying to get back on the group - it's not a wonder that I was dead by the end of it.

 

[Roady]

Cheap 700x25 inner tubes, are the PX ones the best bang for buck/quality? (4 for £2, £4 delivery so £1.50 each, would probably order more if doing so).

I've got my new wheels and going to fit them tonight but in doing so will use up my 'spare' 2 tubes, I'll 'risk' it over the weekend (I have an old tube that needs patching I'll carry patched, have 2 good tubes in my current wheels I'll also have if needs be).