IOU Posted October 18, 2009 Share Posted October 18, 2009 Got my other shitty bike stolen Friday night.. I think the rack I chained it to is a fake one. I'm gonna take flicks and see what you guys think.. Not a good time for me.. Quote Link to comment Share on other sites More sharing options...
R@ndomH3ro Posted October 18, 2009 Share Posted October 18, 2009 sucks man Quote Link to comment Share on other sites More sharing options...
rubbish heap two Posted October 18, 2009 Share Posted October 18, 2009 Rubbish... hope the racing went/goes well! Training with a powertap is so fucking weird... so weird. Diggin' it though. I'm hoping between training with power and the kettlebells workouts that I'll be zooming come March/April... Sounds like you'll be strong come spring time. I'm fittin' to have a good season myself... CX race was cool. My first mud race - rode to the course, got thoroughly soaked, took one warm up lap and then it was on. I started in the back of the group and ended somewhere in the middle. Next time I'm gonna try to get that front position at the starting line - I was stuck behind some slower people for awhile and wasn't really feeling like I was doing 'race pace' through the first lap. Dropped a chain once, seized up the front derailleur at the end of the first lap (so I was stuck in my 36t) and had a few minor spills (mostly as a result of tires sinking deep into the mud) - all in all I'd say a good race... coming through the last section, I was chasing a Wolf Creek rider and he crashed in the mud. I was all ready to take advantage of that... until I went down in the exact same area haha. So I gunned it up to get a sneak sprint from behind him, but he noticed too quickly and had too much of a gap anyway to give me much chance of passing on the line. After the race I talked to him and he said "well, I heard you were a track racer so I knew there was gonna be some kind of sprint coming up :D :D :D :D " haha. I'm definitely hoping to get another cross race in next week. My bike/core needs a shit ton of work in the mean time... Quote Link to comment Share on other sites More sharing options...
c-walk Posted October 19, 2009 Share Posted October 19, 2009 IOU I think its about time you invest in a bus pass. I mean damn man didn't you just get your rear wheel stolen not too long ago? Just incase you do re-group you should invest in some locking quick release skewers. Quote Link to comment Share on other sites More sharing options...
count chocula Posted October 19, 2009 Share Posted October 19, 2009 any advice from you racers as far as intervals or general workouts are concerned ? looking to kick it up and hopefully get 'involved' this coming year. Quote Link to comment Share on other sites More sharing options...
StreetPeep Posted October 19, 2009 Share Posted October 19, 2009 count chocula - I recommend climbing. It is the fastest way to get strong, and the flats will be a breeze. Quote Link to comment Share on other sites More sharing options...
rubbish heap two Posted October 19, 2009 Share Posted October 19, 2009 any advice from you racers as far as intervals or general workouts are concerned ? looking to kick it up and hopefully get 'involved' this coming year. Well, this time of the year basically means either cyclocross racing or base training for next season. So if you were just starting out, the aim would be to do long slow miles, progressively adding on more and more each week. Also, tempo rides (where you go at a pace that you can sustain for 2 or 3 hours max). Sometime in the late-winter/early-spring you could add longer intervals like 20 minute TT's. What kind of racing are you trying to do? Quote Link to comment Share on other sites More sharing options...
count chocula Posted October 19, 2009 Share Posted October 19, 2009 there are some local crits and TT's which happend to share routes with a few of my preferred rides - so maybe something like that. i do lots of hills and fit in approx 200miles/week. i'll work on giving those 20minute efforts a shot. are you doing those by feel or by monitored HR? Quote Link to comment Share on other sites More sharing options...
RubberbandBanks Posted October 19, 2009 Share Posted October 19, 2009 toe clips or die Quote Link to comment Share on other sites More sharing options...
rubbish heap two Posted October 19, 2009 Share Posted October 19, 2009 there are some local crits and TT's which happend to share routes with a few of my preferred rides - so maybe something like that. i do lots of hills and fit in approx 200miles/week. i'll work on giving those 20minute efforts a shot. are you doing those by feel or by monitored HR? Both - but I suck at gauging my 20 minute efforts so HR for me. For crits, you also want to focus on sprints, VO2Max intervals (3-5 minute efforts repeated with rest between) and repeated acceleration efforts. Quote Link to comment Share on other sites More sharing options...
count chocula Posted October 19, 2009 Share Posted October 19, 2009 word -thanks. i need to pickup a reliable mount for my 305 so i can gauge myself properly during rides. i've been messing with some days of 3min all-out efforts with 3min rests between, but now i'm running out of room or hitting a light before i can complete the 3mins...frustrating. need a better road to train on. Quote Link to comment Share on other sites More sharing options...
Joker Posted October 20, 2009 Share Posted October 20, 2009 Sounds like you had a good race, Rubbish! Racing the mud is difficult so if you were able to move up then, yeah, definitely try to get a better start position and you'll be golden. Count... Really, like Rubbish said, this is the time of year to do base miles and accustom your body to steady endurance rides of at least two hours but mostly longer. However, If all you're planning on racing next year is crits and TT's then I would look into a more concentrated training regime. Definitely continue the time on the bike that you have been. 200 miles a week is just fine. You could slowly kick it up to 300 or 350 by the end of February but that really depends on your time allowed to train. I would spend most of those hours just doing endurance rides. Meaning, if you're riding for two hours then ride at a tempo that you can sustain for that two hours. It shouldn't be a hard effort but it shouldn't be easy. Give yourself at least a 15 minute warm up by pedaling easy and at least a 15 minute cool down doing the same thing. Unless you only have an hour then make it 5 minutes warm up and cool down. For the first month or so I would start out with once a week doing some quick sprint intervals. Start with these (if you're interested) - do two sets of five - get in an easy gear like 39/17 and roll along at about 12-15mph - do five second sprints with a minute rest between each sprint. So two sets of five of 5 second sprints. In between each set rest for about five minutes. That quick high cadence sprinting will help you out in crits. Do that once a week for the first two weeks. The third & fourth week, go up to three sets. Fifth & sixth weeks make it four sets. That should keep you busy for a bit with crit training. Once you're caught up I'll give you some more to work on. As for the TT training... Rubbish hit it perfectly. A twenty minute TT is a great way to build your ability to sustain a high-end effort that TT's require. You can find a lot of info online about how to train for a TT but really just doing a all-out effort for twenty minutes about every three weeks will be perfect. You'll notice that by the time you do the third or fourth TT 'test' you'll be able to push a bigger gear and/or spin a higher cadence at a faster rate of speed. Remember that TT's are the true test and that if you go full-on from the gun you'll be dead in ten-fifteen minutes. Be sure to gauge your effort and start strong but not too strong. Build on the effort throughout the TT and end really strong. Something to think about, anyway. I've got plenty of hill intervals and crit intervals... so I'll keep 'em coming. Quote Link to comment Share on other sites More sharing options...
BADBREATH Posted October 20, 2009 Share Posted October 20, 2009 THIS THING MAKES THAT MONEY. I THINK THE WINTER WILL KILL IT THO. INSIDE RUST IS A BITCH :( Quote Link to comment Share on other sites More sharing options...
fat ralphy Posted October 20, 2009 Share Posted October 20, 2009 i need to get a bottom bracket for a single speed build, i am not tryin to break the bank... 60cm Mercier Kilo TT frame.....any recommendations? Quote Link to comment Share on other sites More sharing options...
count chocula Posted October 20, 2009 Share Posted October 20, 2009 right on guys i'll get a schedule worked out and see if i can make myself puke ;) -- in other news: the sks raceblade fenders worked like a charm today. good buy. Quote Link to comment Share on other sites More sharing options...
rubbish heap two Posted October 20, 2009 Share Posted October 20, 2009 Count, another thing that's really important is don't forget to do core workouts. Sit ups, crunches, planks, back extensions, side planks... all that stuff is very important for power transmission, bike handling and overall finesse. It also helps you fit into a more aerodynamic position on the bike (as does increasing flexibility). Also not to be ignored, if you want to focus on sprinting, is arms... seated rows are especially great for that, and if you're going to do a pull exercise like that, you have to balance it out with a 'push' (e.g., bench press). Squats and lunges should go without saying for the legs, of course. But if you only have time for one of these things... do core. \/ Quote Link to comment Share on other sites More sharing options...
count chocula Posted October 20, 2009 Share Posted October 20, 2009 dope it actually sounds like i've got a good base going on considering the amount of time i spend in the saddle and my gym habits. —now to deal with my alcoholic tendencies. 1 Quote Link to comment Share on other sites More sharing options...
Joker Posted October 20, 2009 Share Posted October 20, 2009 Yeah, I'm not gonna lie, it took me a while but I eventually gave up drinking lots every night. I'm down to about two or three pints of cider a week, if that. And of course I have bouts of occasional shit-faced drunkeness... which is just awesome. One last thing to think about... RECOVERY. Yeah, you rode hard for two hours and now you're going to come home have a bowl of cereal, a beer and lay on the couch and watch Family Guy. Definitely not. Winter is the best time to start better habits. No one is saying you can't live the life and still race bikes... I mean, up here we have a team called Team Beer, but they're not entirely successful. You're best bet is to finish each ride with a good recovery routine. You can learn all about that right here : http://www.bikeradar.com/fitness/article/nutrition-how-to-recover-from-hard-rides-23620 Obviously, you don't need to run out and buy a bunch of expensive recovery drinks but I would definitely add recovery to your after ride routine. It's going to set you up for your next ride to ride that much stronger. No, seriously... I wouldn't lie. Quote Link to comment Share on other sites More sharing options...
japillahan Posted October 20, 2009 Share Posted October 20, 2009 Quote Link to comment Share on other sites More sharing options...
count chocula Posted October 20, 2009 Share Posted October 20, 2009 ...now you're going to come home have a bowl of cereal, a beer and lay on the couch and watch Family Guy. it's scary how spot on that statement is. :lol: 1 Quote Link to comment Share on other sites More sharing options...
Brickos Posted October 20, 2009 Share Posted October 20, 2009 Purchased on the weekend... http://www.kuwaharabmx.com/laserlite%20pro24.html#link Quote Link to comment Share on other sites More sharing options...
TripleSuplex Posted October 20, 2009 Share Posted October 20, 2009 sweet idk kuwahara was still around i bought this sorry couldnt resist Quote Link to comment Share on other sites More sharing options...
rubbish heap two Posted October 20, 2009 Share Posted October 20, 2009 dope it actually sounds like i've got a good base going on considering the amount of time i spend in the saddle and my gym habits. —now to deal with my alcoholic tendencies. Don't worry too much about it, I know cat 2's who drink like fish in the off-season. Base miles are just fine after a night of drinking. Racing or competitive rides, not so much... although I definitely drank the night before last Saturday's race. Just gotta watch that beer belly... the one thing I do dislike though, is that I can feel the effects of second hand smoke the next time I get back on the bike. Hell, I love getting trashed and have a soft spot for stouts and porters myself. Could go for one right now actually... "As soon as the liquor reaches my lips, I head straight for the bike" -a friend of mine. Quote Link to comment Share on other sites More sharing options...
dowmagik Posted October 20, 2009 Share Posted October 20, 2009 hardy har har... Quote Link to comment Share on other sites More sharing options...
count chocula Posted October 22, 2009 Share Posted October 22, 2009 buying these. Quote Link to comment Share on other sites More sharing options...
count chocula Posted October 23, 2009 Share Posted October 23, 2009 today this is the beginning of one of my fave hills. Quote Link to comment Share on other sites More sharing options...
rubbish heap two Posted October 23, 2009 Share Posted October 23, 2009 Good choice. Shoes are worth doing right the first time around. I've had my Dominators for 2 years now and could probably handle another year... Sidi's rule. I went riding some XC trails on my CX bike again after a busy week. Really fucking fun... I just love hoods and drops. Acer, hate all you want but I'm ditching the risers on my 29er. Can't stand climbing with them. I'm either gonna go with dirt drops like these: Or some FSA Compact Omegas on the cheap/freebie status. Why? Because I'm MTBing to improve road handling skills, and drops are going to be the best way of doing that. Quote Link to comment Share on other sites More sharing options...
Joker Posted October 23, 2009 Share Posted October 23, 2009 Can I run an eccentric rear hub in horizontal drop-outs? I'm going to give up trying to sell this baller status fixed gear Look595 I conjured up and take the parts and build up a commuter/get around town/get groceries bike. Quote Link to comment Share on other sites More sharing options...
gitmosteez Posted October 23, 2009 Share Posted October 23, 2009 that hill, sherwood too newberg on the back roads? Quote Link to comment Share on other sites More sharing options...
count chocula Posted October 23, 2009 Share Posted October 23, 2009 wut? Quote Link to comment Share on other sites More sharing options...
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