Road Cycling

booyaka said:
ayrshire.

Just home - good session. The chap is just trying to boost his clients etc.

1 hour - covered:

Goals for the year
Bike setup
weight/height/fat etc
Then a general warm up on the WATT bike with all the data it produces.
6 second max effort power
3 min aerobic max effort (vo2 max)
pedaling efficiency etc

Totally pumped!!:D:D

He's sending me a report later with all the information on but he's getting me back next Monday to work on a training program/session again.

Good stuff - all very interesting stuff and hopefully give me some useful information to work on. Will stick the details of the report up later on for people to view if they want.

http://www.kineticcyclecoaching.co.uk/

He also runs HIIT sessions at local school at night for anyone to attend (£4) etc.
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Very interested to see your report or elements from it if you don't mind sharing.
Didn't realise you were Scottish!

I have heard of this bloke I think he might coach some of the Pro Vision guys.
His prices are fair on his plans, will be good to see how it goes and how you like the feedback/interaction you get as this is what makes or breaks it with coaches... Sometimes they just seem to have far too much on and you feel like you get no specified interaction which is off-putting.
 
xdcx said:
Very interested to see your report or elements from it if you don't mind sharing.
Didn't realise you were Scottish!

I have heard of this bloke I think he might coach some of the Pro Vision guys.
His prices are fair on his plans, will be good to see how it goes and how you like the feedback/interaction you get as this is what makes or breaks it with coaches... Sometimes they just seem to have far too much on and you feel like you get no specified interaction which is off-putting.
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yeah - here's the basic information he's sent over to me just now.

  • 3 min Aerobic Capacity Test
  • Height 191cm
  • Weight 89.4kg
  • Age 40
  • Body Fat 23.6%
  • Muscle 35.4%
  • BMR 1850cal
  • MMP 340w
  • MHR 176
  • PP 1182w
  • Force Angle L/R 120/128
  • VO2max 46.8ml/kg/min
  • Efficiency 50%/50%
  • Speed avg 45.0kph
  • Power/mass 3.80w/kg
  • Cadence 104rpm

 Your Max Minute Power of 340w gives us a blueprint figure to create your power training. This is a good number but can’t be judged against others as it has certain conditions specific to you (height, weight, age, training history etc). The best way to look at it is that this is where your aerobic power is at today and we are going to improve it.
 Your cadence and efficiency are very good and you explained why there might be the difference in right side angle.
 Your peak power (1182W) is very good and matched with a lovely cadence score. This shows that you can turn a big gear Chris but the main thing is building fitness.
 Your VO2 max score of 46.8 is above the norm for adults your age (36-44). This shows you have good history of cardio work.
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Also information on some turbo programs and my heart rate training zones etc. Good information - back to see him next week again for a training program.
 
Great report.

I'd love to do a fitness session where they give you all the main figures etc.

I've been trying to find universities etc nearby as I guess a lot would do this sort of thing.

Has anyone else done this sort of fitness test?
 
FrenchTart said:
TickR
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Good choice! :)
Lethal` said:
Think the battery has run out on my TickR. Not responding on Saturday. Pretty good going considering it did about 480 hours in 2016 and some the year before.
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Mine's been solid for around 3.5 years, dread to think how much riding it's done in that time! I've found batteries last me around 10 months... Long enough that i've never got a spare one when it goes! :rolleyes:

ELEMNT software keeps bugging me since I installed it 2 weeks ago that my TICKR needs a firmware update, but i'm quite loathe to do so with it''s pretty flawless track record so far!
NooBish AbbZ said:
As we were cooling down I asked him was he just waiting to see how far I'd go before i blew up on the front. He said he was although he did have to work hard in bits :p
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Ah fair one, I wouldn't worry about it then, just from.my experience of riding with mates - they ride much less than me over the winter so much of our spring group rides i'm holding back/waiting. There are times then when one of them progresses his fitness so quickly he''s then dropping me (much of his fitness is from running) and our roles are reversed. Although the two I ride with most, by the autumn we're all similarly paced with only me having a slight power/stamina advantage on the prolonged hills/climbs.
xdcx said:
everyone should just take the odd spell and help each other out = Something he should be telling you and showing you
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That's a given when you're all of similar abilities, but when starting out riders will always progress fitness at different levels. A huge part of riding for most of us is riding with friends and clubmates. It can be very fustrating to constantly ride with people slower and having to hold back or wait all the time! I'll happily put in a bigger turn with my pals, or do the hilly/uphill/headwind first half of a ride. Providing they're putting effort in to hold my wheel and then push hard when it's their turn on the front! Some days people just have bad days and can't do a turn anyway ;)
Shadowness said:
Back in the country now, power meter fitted, two days off work, no more rain.....bring it on!
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Goodluck with it!

Weather looks cold for the rest of this week but fairly windless and not quite below freezing. Typical some rain and colder weather forecast for the weekend! :(
 
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Guys i've got a friend heading out to Tenerife in a week or two, he's got fairly OK fitness but not much of a mountain goat. Any 'must do' rides or advice on some longer (40/50 mile+) rides without too much climbing? He''s not looking to ruin himself the first few days!
 
Roady said:
Guys i've got a friend heading out to Tenerife in a week or two, he's got fairly OK fitness but not much of a mountain goat. Any 'must do' rides or advice on some longer (40/50 mile+) rides without too much climbing? He''s not looking to ruin himself the first few days!
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You're basically screwed going to Tenerife if you want to do any distance without climbing, there's very little option.

The only flat sections are around the coast, but the ring road is mostly a motorway so no cycling, but the roads off the motorway tend to lead you straight back onto it so while it could be possible to get off the beaten track and manage something fairly flat, in practise you'll probably end up worse off as you end up being led down some ridiculous streets and crazy inclines, so you'd be better off just heading up Teide.

I'd really, really recommend just doing Teide. The approach from the North (Puerto De La Cruz) is basically 5-6% all the way and the gradient never gets any worse, plus the road surface from that side is excellent. From the South it's OK until you get to Vilafor when things start to get tricky, although I only went up one way, I seem to recall there is one route which is a bit worse.

Do you know where they are staying? The route from the south, then back down towards San Cristobal is very pretty and not that bad - the descent is huge too
 
Roady said:
Are you after real enduro or more audax kinda orientated? Heard amazing things about the Surley (sp?) Long Haul.
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Thanks all. I just need a bike I can put panniers on and carry enough clothing, spares etc for a 2400 mile ride along the international cycle route eurovelo 5 which starts in London and ends at the bottom of the heel in Italy. It won't be a do it as fast as I can type of trip, rather do 40 to 50 miles a day and enjoy where I stop kind of thing. I did a two week ride around Nepal and really enjoyed it and met a woman that is spending 6 months riding round India and Nepal so it has piqued my interest in going on a big adventure. It's all just a thought at the moment and I've got a weeks ride around Morroco next month to do first and most important of all, I've been given the OK to do it by the wife.
 
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Shadowness said:
Great report.

I'd love to do a fitness session where they give you all the main figures etc.

I've been trying to find universities etc nearby as I guess a lot would do this sort of thing.

Has anyone else done this sort of fitness test?
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Same, more so out of curiosity and also to compare 'peak' fitness at the end of each season :cool:. I'll keep a lookout this year. Maybe we can organise the cyclists equivalent of the motors OCUK Rolling Road day :p

Roady, wasn't aware the TICKR could even be updated... bought mine this year so expect it's on the latest version, no notification from any apps or the E. Speaking of which the E's latest software came out recently, sorted the issue of my PM taking a while to register & zero offset on wake up.

Also the biggest favour you could do your friend for Tenerife is get him to shed a few pounds for the climbs :D
 
booyaka said:
yeah - here's the basic information he's sent over to me just now.

Also information on some turbo programs and my heart rate training zones etc. Good information - back to see him next week again for a training program.
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Nice, thanks for sharing.
Definitely go back and get a plan and stick with it for a bit to see how it goes. You got some good information back and it has left you feeling motivated all at a very crucial time of the beginning of the year.
Now you have that information, in 3 months time when you do it again and see the progress, you will feel amazing :cool:


Shadowness said:
Great report.

I'd love to do a fitness session where they give you all the main figures etc.

I've been trying to find universities etc nearby as I guess a lot would do this sort of thing.

Has anyone else done this sort of fitness test?
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I done one with Sport Scotland at Hampden back in my running days. They measured my V02 max and I got a full lactate profiling done, finger *****s for blood every few mins and it was horrible :p I got some very good data back out of that so it is very worthwhile if you are very serious about training and getting the most potential out of yourself.
 
Contacted Moon about my failed Nebula Rear.

Thanks for your inquiry. Sorry for this occurred. In this case, it is out of warranty, so our distributor won’t handle this. Due to this model is an ultrasonic product which is unable to unscrewed for inspection or repair. Generally, we would like to offer a refurbished product with discount for replacement upon received your returned one. But please note ALL postage would be on your expense.

But this model the battery is built-in, if sending you a refurbished product with battery that would be handled under International Priority Dangerous Goods service by courier. As per past record, the returning freight cost sent from HK to the other country such as UK/USA/AUS would be quoted such high and even higher you are going to buy a new one in local . May you advise where are you live and let us check with the returning postage for your consideration in advance. Thank you.
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Thanks for your quick reply. After check with FedEx express , the returning postage is quoted as USD 58 (not excess 0.5kg) if sending the parcel with battery/cell , it seems such expensive as we’d suggest you buy a new one in local that would be more reasonable and cost-efficient.
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Not quite sure how they refurbish an unservicable product but effectively it looks like the product is disposable after a year.
 
GCN 5 hacks for perfect shifting video posted yesterday suggests for easy indexing after replacing a cable to shift so the chain is on the second smallest cassette ring, then shift on to the smallest cassette ring without turning the pedals and then release and secure the cable in the rear mech pulled tight with a 'natural' level of tension.

When you do turn the pedals it should jump to the smallest ring and not require a mammoth amount of indexing adjustment :cool:
 
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Yeah I'm gonna have to try that. I seem to screw up my indexing all the time. Honestly I think it's the derailleur hanger being pretty subtle. It's been bent into shape a few times by bike shops that have noticed now. I'll get a replacement sorted out!
 
BennyC said:
GCN 5 hacks for perfect shifting video posted yesterday suggests for easy indexing after replacing a cable to shift so the chain is on the second smallest cassette ring, then shift on to the smallest cassette ring without turning the pedals and then release and secure the cable in the rear mech pulled tight with a 'natural' level of tension.

When you do turn the pedals it should jump to the smallest ring and not require a mammoth amount of indexing adjustment :cool:
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GCN are by far the best youtube channel for cyclist
 
I've never struggled myself but this looks to standardise & simplify things quite a bit. Ensuring the barrel adjuster isn't fully screwed/unscrewed before fastening the cable helps too ;)
 
Back on the bike to ride to work at last. Only my fifth ride of the year, pathetic. Hopefully things will pick up from now on, assuming the weather improves.

The drying room was absolutely rammed. I'm guessing it's all the "New Year, New Me" lot, so we'll see how long they persevere!
 
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