Road Cycling

BennyC said:
TrainerRoad from last year was saying 330w odd... but I think this is a little far fetched. The data was consistent last year so still beneficial, if inaccurate.

I felt fairly well warmed up by the 3rd sprint and that holding around the 300w mark is probably within reach. It's quite warm in there though & I'll have lifted albeit mindfully the day before & excuses & excuses :p

Will update the power thread once I have some new figures :)
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I did think the 330W was probably a bit over the top but on the other hand, my 315W was also definitely over the top :p

I think 300W is quite doable for me too, based on a 270ish 20 min power when not trying to FTP test with my PM on a hill randomly. That said, I'm back up to 4kg heavier than you, with a higher BF% I imagine. Waa.
 
An aside...

Anyone that lives anywhere near Cheltenham/Oxford have any recommendations for routes between the two?

Alternatively, anyone between Oxford and London/Hoxton have any recommendations?

I am off work in a few weeks and maybe be cycling to Cheltenham to visit a friend before visiting another in Laaaandan. I'm feeling a bit too lazy to face two days in a row of 140+ miles.
 
FrenchTart said:
Just saw your Strava ride...was about to ask what your FTP was but bah... :p

I need to do an FTP test with a proper PM soon.
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FrenchTart said:
I did think the 330W was probably a bit over the top but on the other hand, my 315W was also definitely over the top :p

I think 300W is quite doable for me too, based on a 270ish 20 min power when not trying to FTP test with my PM on a hill randomly. That said, I'm back up to 4kg heavier than you, with a higher BF% I imagine. Waa.
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I was 'recovery' spinning/setting up/testing tonight ;)

I read recently ...'There is no good or bad FTP'...well :D

Makes me want to cry that Wiggins held 450w-ish for his hour record? 6.2w/kg or something disgusting like that :(:eek:

Edit: Oxford's not far, when are you off?
 
FrenchTart said:
An aside...

Anyone that lives anywhere near Cheltenham/Oxford have any recommendations for routes between the two?

Alternatively, anyone between Oxford and London/Hoxton have any recommendations?

I am off work in a few weeks and maybe be cycling to Cheltenham to visit a friend before visiting another in Laaaandan. I'm feeling a bit too lazy to face two days in a row of 140+ miles.
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Chuck in a bit of the Chilterns from Oxford. Then if you want to see where Londoners hang out add a lap of Richmond Park and then lap(s) of Regents Park (I hear this is where the North Londoners cycle) on your way to Hoxton.

Potentially something like the first 50 miles of my ride yesterday in reverse would be a good route into London. Watlington > Marlow > Cookham > Maidenhead > Windsor > Richmond Park
Not sure about the stretch from Oxford to Watlington as I've never been that far. Must be a few sportives that have started in Oxford and headed that direction though.
 
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Just call my Roady Jnr...

BennyC said:
I was 'recovery' spinning/setting up/testing tonight ;)

I read recently ...'There is no good or bad FTP'...well :D

Makes me want to cry that Wiggins held 450w-ish for his hour record? 6.2w/kg or something disgusting like that :(:eek:

Edit: Oxford's not far, when are you off?
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As others have posted, there's a bit of an obsession with FTP but it's not the whole picture. It's good for training purposes though.

Based on my training history I imagine my endurance over very long rides is probably substantially higher than my FTP might suggest. That said, I'm also very bad when it comes to pushing myself on shorter hills so that side of things is probably a lot less good than my FTP might suggest too. It's something I need to work on :)

I'm probably cycling on the week commencing 18/07, assuming I actually do it. There are potentially a few things that might mean I have to stay in Manc :/ If I do it I imagine the second day will be on the Tue or the Wed of that week. I'll be knackered from the previous day of 140 miles too so I won't be fast :)

madindehead said:
I doubt I'll ever hit close to 300W. Too small for that!
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Being a big ol' lump is handy for higher numbers...as long as nobody ever looks at my W/KG :p

Lethal` said:
Chuck in a bit of the Chilterns from Oxford. Then if you want to see where Londoners hang out add a lap of Richmond Park and then lap(s) of Regents Park (I hear this is where the North Londoners cycle) on your way to Hoxton.

Potentially something like the first 50 miles of my ride yesterday in reverse would be a good route into London. Watlington > Marlow > Cookham > Maidenhead > Windsor > Richmond Park
Not sure about the stretch from Oxford to Watlington as I've never been that far. Must be a few sportives that have started in Oxford and headed that direction though.
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Good suggestions, thanks...I'll have a look at your ride :) As much as it'd be fun to cycle in Richmond park I think I'll be pretty knackered and be more interested in finding some place to go and eat all the food (and attempt to out-drink my friend before we head back to hers (er..not in *that* way)).
 
What the fudge... To go from Cheltenham to Oxford requires me to go back via Birmingham. That's not happening.

edit: Reading is less bad. Think I'll have to look at it properly whilst I'm being paid for it in work.
 
SoliD said:
I don't understand the question, you imply there is another form of exercise than cycling? :D
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:D :p

My girlfriend wants to start doing some more exercise (although, she does more during the day than me given she works in a shop, and I sit at a PC all day). She's not really keen on cycling though, so it might have to be a bit of running :o

As for the squats/lunges, just wondering if there's anything people do to improve leg strength.
 
SoliD said:
I don't understand the question, you imply there is another form of exercise than cycling? :D
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Eating? :p

madindehead said:
:D :p

My girlfriend wants to start doing some more exercise (although, she does more during the day than me given she works in a shop, and I sit at a PC all day). She's not really keen on cycling though, so it might have to be a bit of running :o

As for the squats/lunges, just wondering if there's anything people do to improve leg strength.
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I've always felt adversely towards impact based exercise.

I lift twice a week, or at least try to. I used to Powerlift/Bodybuild for the last 6-7 years but my interests have shifted so now I go simply to try and maintain what I once had and to assist cycling. Balancing volume and intensity can be a bit tricky depending on how varied your cycling is and how much 'volume' this has too.

Unilateral/iso work like walking lunges, split squats, single leg extension/curls can all help develop recruitment as well as develop core & posterior chain.

Strength will come from a properly periodised program with progressive overload, as will size albeit accompanied by a calorie surplus. Strength endurance is a slightly different kettle of fish but follows similar principles.

Something 'circuit' based split equally between upper & lower body shouldn't hamper your ability to perform on the bike and would allow you to make progress there. Nor will you find yourself lifting anything significant enough to do any real injury by not performing a movement or lift correctly.

Some of my fastest rides/climbs have actually been with crippling DOMS from the gym. I think it just hurt that day regardless so I just steamed on in :D
 
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BennyC said:
Eating? :p



I've always felt adversely towards impact based exercise.

I lift twice a week, or at least try to. I used to Powerlift/Bodybuild for the last 6-7 years but my interests have shifted so now I go simply to try and maintain what I once had and to assist cycling. Balancing volume and intensity can be a bit tricky depending on how varied your cycling is and how much 'volume' this has too.

Unilateral/iso work like walking lunges, split squats, single leg extension/curls can all help develop recruitment as well as develop core & posterior chain.

Strength will come from a properly periodised program with progressive overload, as will size albeit accompanied by a calorie surplus. Strength endurance is a slightly different kettle of fish but follows similar principles.

Something 'circuit' based split equally between upper & lower body shouldn't hamper your ability to perform on the bike and would allow you to make progress there. Nor will you find yourself lifting anything significant enough to do any real injury by not performing a movement or lift correctly.

Some of my fastest rides/climbs have actually been with crippling DOMS from the gym. I think it just hurt that day regardless so I just steamed on in :D
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Circuits would probably be a lot more fun! I used to enjoy doing that when I was swimming (years ago). Would need to see how we could do circuits currently (not members at a gym). Sorry, don't want to derail this too much from cycling, just wondering if people do anything outside of rides to improve :)
 
madindehead said:
:D :p

My girlfriend wants to start doing some more exercise (although, she does more during the day than me given she works in a shop, and I sit at a PC all day). She's not really keen on cycling though, so it might have to be a bit of running :o

As for the squats/lunges, just wondering if there's anything people do to improve leg strength.
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General core work. All body weight lunges, squats, crunches, situps, press ups and lots of other core/ab things I do I couldn't tell you the name of! But involves a soft mat on the deck and lots of sweating.

Winter time is the time for lifting weights in the gym plus all the above.

Other than that no cross training. My girlfriend is keen to do some exercise too, so suggested swimming now and again. She is unable to run and so am I now, so that rules that out :)
 
madindehead said:
:D :p

My girlfriend wants to start doing some more exercise (although, she does more during the day than me given she works in a shop, and I sit at a PC all day). She's not really keen on cycling though, so it might have to be a bit of running :o

As for the squats/lunges, just wondering if there's anything people do to improve leg strength.
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New girlfriend?
 
Hi guys! Back from my holiday & birthday adventure - Stockholm!

What an amazing city, really loved exploring it, if you ever get a chance to visit (& like to explore classic older European cities) then do so! Well worth a look to also get an idea how cycling infrastructure integrates with a modern road network and extremely complicated layout (so many bridges & islands). So many bicycles, similar to London, but with a better layout for everyone (cyclists & motorists). No near misses, no hold ups, no ASL's clogged with cyclists holding up cars, etcetc. Admittedly no attitude on the roads which I think is the root cause of most of our problems.

Yesterday I moved house. Well, technically we've 'moved out' and are currently homeless (:eek:) - for a month until we can move into our new place. My bike was left at work and I'm frothing at the mouth to ride it, but can't until tomorrow! I've not ridden since half a commute last Thursday and my last 'real' ride was the NFTO smash fest on the 26th... 9 days ago! I was only just telling myself I've recovered most of my form from the quiet rainy week of the 13th... So that'll be me slow again! :p:eek::(
Fuggan said:
I hear that Roady carries 128 items with him? ;) randomshenans tells me you will tell me all about them.
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My reputation proceeds me! But I'm really not that bad (am I?)! :p

  • Personally (hush at the back) I prefer to be self sufficient and I carry 2 tubes. I've never had 2 flats on the same ride but I ride with 2 friends who don't carry tubes and have had at least 1 ride where 2 of us got flats.
  • A good multitool, mine has everything I need AND a chain tool. I've never needed to use it but I carry a small (3-4 link) section of chain and 2-3 quicklinks for when *that* day comes.
  • I carry a mini set of foldup pliers, useful for all sorts of eventualities, these also contain a knife and a couple of screw driver bits (which my multitool probably has the same sizes of).
  • 3 tyre levers (park tool ones are the best plastic you can buy).
  • Cable ties, tend to carry 3-4 long-ish thin ones wrapped in a roll. Roadside repairs of anything!
  • Electrical tape - for repairs/patches. I've also used it when trying to refit very tight tyres (like an extra pair of hands). Invaluable for roadside repairs with the above.
  • Plastic baggie with some of the above bits in with some crayon (to mark inside a tyre where any thorn is removed for future reference). Couple of spare cleat bolts, spare stem/seat bolt, spare wavy washer, QL's & stretch of chain.
  • latex/rubber gloves - nothing worse than changing a tyre and getting black gunk all over your face/frame/clothing.
  • I try to carry at least £10 in cash for the last resort option. Admittedly I tend to spend this more often than I carry it as it's so convenient... I don't carry more as my trips to the LBS would get much more expensive! :rolleyes:
  • I carry a spare battery for my VIRB, my house keys and a saddle cover for convenience too.
Needless to say I could carry less and tailor my saddlebag for my riding but (as with my bike) I prefer 1 'do it all' solution. Now my work commute will be under 2 miles (in the process of moving house) I'm going to have a new small commuting saddlebag with just 1 tube, gloves & CO2 in.

Shamrock said:
24 days to go until Ironman Zurich!:eek:
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Good luck, final preps now! You'll beast the run & bike, so hope your swimming is up to the task! Threw you a few quid.

There was a world series Triathlon on in Stockholm when we visited (last sat + sun). Saw a couple of the GB mens team who were leading the cycling & running (quite a gap!) but no idea how the swim went. They were cycling cobbles around Stockholm 'Gamla Stan' (old town) and didn't seem that quick, was quite surprised really! :o

randomshenans said:
Saw Roady the other day
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Ho, ho ho. Barstewards picking on me while I was away! Even now I'm homeless I thought I could catchup on the TdF on my parents Wifi... Seems not. Problems in the area and can't even get 1mb down/0.5 up! Still... It might get better as they've had a 'free upgrade' to fibre sent through, for activation this friday so we'll see... Here's hoping! :o

Might just bring in some headphones so I can catchup while on my 1 hour lunch at work! :)
Lethal` said:
Work summer do this evening so putting on suit for first time in well over a year... eek it doesn't fit - kinda large. I blame cycling.
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Tell me about it. Dug out my suit I've not worn for over a year... Trousers are a 36" waist and I'm now below a 32". Desperate for a clothes shopping trip, & hope Next still have the same trousers in stock as the matching jacket was expensive (and still fits fine!) :eek:

I've only worn them 2 or 3 times lol :(
Berger said:
Good workout though, my internet started playing up on the last lap, typical Sunday night, so the bunch would disappear and my speed would drop then I'd reappear 10m off the back.
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Best excuse ever, I'll have to remember that one... ;)
 
madindehead said:
:eek: Too committed now! She wants to go mountain biking, only problem is we don't have a car to get to the trails! She doesn't like the idea of going fast: even though I said I'd pull all the way too!
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Swinley Forest in Bracknell shouldn't take too long by public transport. Maybe an hour max or even Uber if you have it out that way.

Looks like I'm off to some terrifying singletrack in Wales soon.. friends are worried about the distance and I'm worried about technicality of the terrain... my MTB skill is lacking :D
 
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