Soup Posted December 21, 2010 Share Posted December 21, 2010 THere's no wind if you're on the trails, choc. Friend just gave me a training routine he gives his juniors. It doesnt really look that hard but we'll see tomorrow. For those who have never seen a formal workout program for cycling (including me) here what one looks like: December 19-25 Goal for Month: Increase Muscular Strength & Improve Pedaling Efficiency Sunday: Sunday ride - 2.5-3.0 Hours Monday: Rest Tuesday: 2.0 Hours - 3 x 8' ME (85-100 rpm), 4-10' rest Wednesday: 1.0 Hour - 4 x 15" seated spin up from 100 rpm to 150 rpm in 39x21 on flats ~60% effort (intention to warmup legs), 1.5' rest; 3 x 15" sprints from 15mph in 39x19, 3' rest Thursday: 2.5 Hours - 2 x 5' ME (85-100 rpm), 4-10' rest 4 x 1.5' HTHC (45-55 rpm) with a sprint during last 15" from 50 rpm, 2' rest 5' AC (100+ rpm) Friday: 2.0 Hours - Easy ride Saturday: Christmas Training Zones Recovery (Active Recovery) - Relative Heart Rate (HR) (relative to threshold): <75% of threshold HR - Beats/ Min: <135 - Perceived Exertion: 0-1 AC (Aerobic Conditioning) - Relative HR: 75-85% of threshold HR - BPM: 135-153 - Perceived Exertion: 2-3 ME (Muscular Endurance) - Relative HR: 88-94% of threshold HR - BPM: 158-169 - Perceived Exertion: 4-5 AT (Anaerobic Threshold) - Relative HR: 98-100% of threshold HR - BPM: 176-180 - Perceived Exertion 6-7 VO2max (Aerobic Capacity) - Relative HR: 104-108% of threshold HR - BPM: 187-194 (too short torely on HR) - Perceived Exertion: 8 MTHC (Moderate Torque Hypoxic Conditioning) - 88-92% of threshold HR at 60-70 rpm - BPM: 158-166 - Percieved Exertion: 4-6 HTHC (High Torque Hypoxic Conditioning) - 82-90% of threshold HR at 45-55 rpm - BPM: 148-162 - Percieved Exertion 3-5 Perceived Exertion Rating 0 Exertion is hardly noticeable 2 Legs feel like they are getting a slight workout 3 Legs feel like they are getting a workout, may notice heavier breathing 4 Breathing is noticeable, it is difficult to talk and breath 6 Breathing is laborious and legs are starting to really burn 8 Ouch (hard to sustain effort for more than 3 minutes when fresh) 9 More ouch (hard to sustain for more than a minute when fresh) 10 You have an evil grimace (hard to sustain effort for more than 30 seconds when fresh) Training Zones and Workouts Described Intervals described What is 2 x 5’ (80-90 rpm) at AC with 5’ rest? This is two 5 minute intervals of AC pedaling at 80-90 rpm with 5 minutes of rest between Rest interval described What is rest? Rest is easy spinning, focusing on recovering for the next interval. While it may be tempting to take a complete rest, it is important to keep spinning around, keeping the legs loose. This is the opportunity for your legs to remove the waste from the intervals and replenish itself with new energy for the next interval. Easy Spin - Recovery Purpose of Workout An easy spin is used to loosen stiff or sore legs and to circulate blood through the muscles to flush out metabolic waste products. This workout is not done as a workout to improve fitness but rather to keep your body fresh for harder rides. Best Terrain Flat, consistent terrain. This can also be done on a trainer with low resistance. Workout Description The entire workout should be ridden at a fairly high cadence 90-100 rpm. If you encounter hills, make sure to shift into an easy gear to maintain a high cadence. Example Workout 1.0 Hours Easy – Go out for an easy ride and enjoy your day. 100-120 rpm at AC intensity - Recovery Purpose of Workout Spinning the legs at a high cadence further loosens up stiff or sore legs and to circulate blood through the muscles to flush out metabolic waste products. Best Terrain Flat, consistent terrain. This can also be done on a trainer with low resistance. Workout Description Focusing on being smooth and comfortable, ride at 100-120 rpm riding at the EC intensity. If you find yourself bouncing on the saddle, try gradually increasing your cadence. Additional Notes This workout is best added in at the end of a ride to freshen the legs. This is great at the end of an easy spin and particularly within 10’ of a high torque workout. Example Workout 5’ EC at 100-120 rpm – Towards the end of your ride or within 10’ of a high torque workouts (workouts under 70 rpm), spend 5’ in your EC zone spinning at 100-120 rpm. Long Tempo Ride - Endurance Workouts Purpose of Workout Gain endurance, aerobic conditioning, and cycling efficiency. As with a long easy ride, you will give your body a chance to work on building an aerobic base. Best Terrain A ride that has a bit of climbs, particularly in the middle of the ride. Workout Description Start out really easy and when you feel good you can ride with a bit more effort, especially in the hills. At the end of the ride you want to have an easy cool down. Additional Notes A great way to have fun with this workout is to go along on a ride with a training partner or a group ride. Example Workout 3.0 Hours Long Tempo Ride – all described above ME Intervals - Aerobic Conditioning Workouts Purpose of Workout Gain aerobic fitness and muscular endurance. ME intervals are also great for burning the most calories if time restricted. Best Terrain Flat or hilly roads without any downhill sections Workout Description Gradually build into this workout, focusing on being steady, smooth, and comfortable. This is a perfect workout to focus on your posture, breathing, and pedaling technique. Additional Notes If using a heart rate monitor, it may take a bit of time for your heart rate to build up and reach a steady state. Example Workout 2 x 10’ of ME at 80-90 rpm, 5’ rest – After getting a suitable warmup, start one ten minute interval and focus on being comfortable. Take a 5’ rest spinning easy then start another 10’ interval. 30” sustained sprinting, 30” rest - Aerobic Conditioning Workouts Purpose of Workout Gain aerobic fitness quicker recovery from high intensity efforts. Best Terrain Flat or hilly roads without any downhill sections Workout Description Stay seated and hold a cadence of 80-110 rpm during the 30” sustained sprint. Try to hold an intensity that you can sustain for a maximum of 1 minute. Take a 30” rest spinning easy and get prepared for the next 30” sustained sprint Additional Notes If using a heart rate monitor, it may take a bit of time for your heart rate to build up and reach a steady state. Example Workout 2 x 3 x (30” sustained sprinting, 30” rest) with 5’ rest between sets – 3’ of the 30 second sprinting, 30” rest, taking a 5’ rest then doing the second set MTHC – Aerobic Power Workouts Purpose of Workout Recruiting additional motor units aerobically to produce more sustainable power. In addition to neuromuscular recruitment, the reduction of blood flow due to the high tension riding will cause what is known as stagnant hypoxia which increases capillary density, mitochondria density, and aerobic enzyme concentrations. Best Terrain Best terrain: Flat or consistent, gradual hills Workout Description Gradually build into this workout, focusing on being steady, smooth, and comfortable. This is a perfect workout to focus on your posture, breathing, and pedaling technique. Additional Notes If using a heart rate monitor, it may take a bit of time for your heart rate to build up and reach a steady state. Example Workout 2 x 8’ of MTHC at 60-70 rpm, 5’ rest – After getting a suitable warmup, start one ten minute interval and focus on being comfortable. Take a 5’ rest spinning easy then start another 10’ interval. HTHC – Aerobic Power Workouts Purpose of Workout Like MTHC, the purpose is to recruit additional motor units aerobically to produce more sustainable power. In addition to neuromuscular recruitment, the reduction of blood flow due to the high tension riding will cause what is known as stagnant hypoxia which increases capillary density, mitochondria density, and aerobic enzyme concentrations. With HTHC, there are significant cycling specific muscle strength gains. Best Terrain Consistent gradual hill Workout Description Gradually build into this workout, focusing on being steady, smooth, and comfortable. This is a perfect workout to focus on your posture, breathing, and pedaling technique. Additional Notes If using a heart rate monitor, it may take a bit of time for your heart rate to build up and reach a steady state. Example Workout 6 x 2’ of MTHC at 45-55 rpm, 2’ rest – After getting a suitable warmup, start a 2 minute interval. Take a 2’ rest spinning easy then start another 2’ interval. 30” at 50 rpm, 30” at 100+ rpm - Pedaling Efficiency Workouts Purpose of Workout While getting the legs prepared for MTHC and HTHC, this workout helps teach smooth pedaling at a high cadence. Best Terrain Flat terrain Workout Description For the first 30 seconds stay seated and push at a pace that you know you can hold for 10-15 minutes at 50 rpm then immediately shift into a much easier gear and hold the same intensity at 100+ rpm. Immediately shift to a much harder gear and spin at 50 rpm etc until the intervals are done. Additional Notes Don’t worry about your heart rate for this workout. Focus on being smooth with an even, round pedal stroke. Example Workout 2 x 5 x (30” @ 50 rpm/30” @ 100+ rpm), 5’ rest – The set would total to 5 minutes with a 5’ rest Single Leg Intervals - Pedaling Efficiency Workouts Purpose of Workout Teaches a smooth and efficient pedal stroke. Best Terrain Flat terrain Workout Description Alternate 30 seconds spinning 70-100 rpm with only one leg clipped. Focus on smooth round pedal strokes, emphasizing on “scraping your shoes” through the bottom of the pedaling stroke and “gliding your foot forward” over the top of the pedal stroke. Additional Notes Don’t worry about your heart rate for this workout. Focus on being smooth with an even, round pedal stroke. You may feel a bit awkward doing this workout but keep in mind that as you do this workout, you will only be getting stronger. Example Workout If is “5’ of single leg intervals” alternate working each leg for 30 seconds each, totaling 5 intervals for each leg. Quote Link to comment Share on other sites More sharing options...
Joker Posted December 21, 2010 Share Posted December 21, 2010 It's always interesting to see how others put together a workout. Really, a plan is more beneficial than no plan. Keeps you from hammering all the time and getting no where. I might get on the bike on Saturday... maybe. This rest period sure has been nice. Quote Link to comment Share on other sites More sharing options...
count chocula Posted December 21, 2010 Share Posted December 21, 2010 Thanks soup - thats interesting --------- I need to work more easy rides into my routine Quote Link to comment Share on other sites More sharing options...
rubbish heap two Posted December 22, 2010 Share Posted December 22, 2010 Been gettin' pretty blown up delivering Christmas trees around town via bike lately. Real talk, climbing a 10% grade with a tree attached to your trailer is a whole new world of hurt, never mind having a triple crankset and touring cassette. Choc, whatchu know about 21st Ave. Cycles in Portland? Joker, you lifting this off-season? I've been doing squats in the gym lately - trying to improve my sprint for Spring/Summer 2011. Quote Link to comment Share on other sites More sharing options...
count chocula Posted December 22, 2010 Share Posted December 22, 2010 doesn't ring a bell. am i missing out? ----- Ahhh... the video. Hahaha Quote Link to comment Share on other sites More sharing options...
Joker Posted December 22, 2010 Share Posted December 22, 2010 Rubbish... definitely lifting, not on my rest period though. Been doing kettlebells since October. Also been doing some balance stuff because I'm a little off. Maybe that's why I crashed so much during cross... maybe. Quote Link to comment Share on other sites More sharing options...
count chocula Posted December 22, 2010 Share Posted December 22, 2010 the lovely part about rain here in the bay are the warm temps it brings, for the most part. Quote Link to comment Share on other sites More sharing options...
Soup Posted December 23, 2010 Share Posted December 23, 2010 So im moving in the next few days to a place 15 miles away from the summit of Mt Tam. Marin is weird as fuck but we'll see what happens.... Im gonna have separation anxiety being away from skyline. Quote Link to comment Share on other sites More sharing options...
count chocula Posted December 23, 2010 Share Posted December 23, 2010 you'll have bolinas/fairfax, ridgecrest, hwy1, seven sisters, alpine dam, etc to keep you company. Quote Link to comment Share on other sites More sharing options...
Joker Posted December 24, 2010 Share Posted December 24, 2010 There's all kinds of goodness on that blog... Quote Link to comment Share on other sites More sharing options...
count chocula Posted December 25, 2010 Share Posted December 25, 2010 it's decided …i want a pegoretti. Quote Link to comment Share on other sites More sharing options...
rubbish heap two Posted December 25, 2010 Share Posted December 25, 2010 fuck. yes. speedvagen would be cool too. after all, dario helps weld those... Quote Link to comment Share on other sites More sharing options...
count chocula Posted December 25, 2010 Share Posted December 25, 2010 yeah, those are slick. Quote Link to comment Share on other sites More sharing options...
Soup Posted December 26, 2010 Share Posted December 26, 2010 I didnt care that I was in shorts and a teeshirt today--with temperatures in the mid 40's and pouring rain-- until i was about 3 miles away from the summit of Mt Diablo. That's when the ridiculous crosswinds started knocking me around. Whole body went numb and cramped up on the descent so i stopped at starbucks (only store open in Walnut Creek today) and got some coffee, ate a muscle milk bar, then 45 minutes later rode home. THAT SAID, I got some awesome cross riding in. Burma trail took me from northgate to the 1000' elevation mark before crossing northgate road again. (Its the first trail entrance I saw after entering northgate.) Theres a few fun stream crossings that i tried to just ride over. Then I ended up walking my bike up a couple hills because i couldnt get enough traction. (Something to work on.) The trail seems to go past the 3000 foot mark, but the hills are pretty serious so I'd recommend trying it on a drier, warmer day. The whole thing was sick tho. As you ride up the mud on your tires goes from brown to red. Im impressed how fast i got up Mt Diablo with the added fire trails. God i love this bike. Quote Link to comment Share on other sites More sharing options...
count chocula Posted December 26, 2010 Share Posted December 26, 2010 Nice to hear you're getting those miles in. I, on the other hand, played hooky today. Quote Link to comment Share on other sites More sharing options...
Joker Posted December 26, 2010 Share Posted December 26, 2010 Nice to hear, Soup. First ride today in two weeks... and it's pouring down rain. I love Oregon, I love Oregon, I love Oregon... gotta keep telling myself that on days like today. Quote Link to comment Share on other sites More sharing options...
Balance Posted December 26, 2010 Share Posted December 26, 2010 man i cant wait to get to the northwest Quote Link to comment Share on other sites More sharing options...
Uzzi 9mm Posted December 27, 2010 Share Posted December 27, 2010 Can anyone say MTBling Quote Link to comment Share on other sites More sharing options...
Joker Posted December 27, 2010 Share Posted December 27, 2010 How old is that thing... 10-12 years old? Still pretty cool... Quote Link to comment Share on other sites More sharing options...
IRON CHEF Posted December 27, 2010 Share Posted December 27, 2010 1 Quote Link to comment Share on other sites More sharing options...
thealmighty... Posted December 27, 2010 Share Posted December 27, 2010 creamsicle Quote Link to comment Share on other sites More sharing options...
rubbish heap two Posted December 27, 2010 Share Posted December 27, 2010 God damn that Yeti is so fucking fresh... Quote Link to comment Share on other sites More sharing options...
detroit red Posted December 27, 2010 Share Posted December 27, 2010 i got the black on black ripper. believe it or not...its actually pretty sturdy for shitty aluminum from china. Quote Link to comment Share on other sites More sharing options...
rubbish heap two Posted December 27, 2010 Share Posted December 27, 2010 Well yeah, that's exactly the point. Heavy, overbuilt and sturdy are pretty come by when you're building with the cheapest material in the game. The old expression still rings true... "Light, strong, cheap: pick two (or pay up)." Quote Link to comment Share on other sites More sharing options...
kaes Posted December 28, 2010 Share Posted December 28, 2010 If you’ve ever thrown your leg over a bike, been to a punk show, pushed a skateboard, or made something yourself you will love this movie, I promise. It’s available streaming online now, for free, for-ever. Sit down this week and watch this movie in its entirety, it’s one of the most entertaining documentaries I’ve ever watched. I Love My Bicycle: The Story of FBM (full movie) 1 Quote Link to comment Share on other sites More sharing options...
Tyler Durden Posted December 28, 2010 Share Posted December 28, 2010 i remember the early days of fbm. i have all the early fbm videos on vhs and still enjoy them. come to think of it, i still have my grey angel of death. that thing is a TANK. Quote Link to comment Share on other sites More sharing options...
IRON CHEF Posted December 29, 2010 Share Posted December 29, 2010 HATE THE FACT THAT "DC" IS PART OF THAT. Quote Link to comment Share on other sites More sharing options...
detroit red Posted December 29, 2010 Share Posted December 29, 2010 iron chef...are you riding that pk ripper with that seat? ... that shit is bonus uncomfortable. Quote Link to comment Share on other sites More sharing options...
Fist 666 Posted December 29, 2010 Share Posted December 29, 2010 that yeti is awesome. look at those crank arms! shit has changed! Quote Link to comment Share on other sites More sharing options...
count chocula Posted December 29, 2010 Share Posted December 29, 2010 any of you use a hanger/rack/shelf to hang your bikes indoor? my place is pretty small and i'd like to get the bikes off of the ground in a low profile way - if possible. any ideas?? ______________ Quote Link to comment Share on other sites More sharing options...
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