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Old 07-09-2013, 06:17 AM   #29776
Gummee!
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Quote:
Originally Posted by Rider_WV View Post
Joe Friel
http://www.joefrielsblog.com/
he has an excellent Blog and tons of charts and info available on the web. He specializes in training for endurance athletes. He has a very good receipe.

train your strengths, race your weakness.
Gummee will have a completely different analogy or perspective I am sure, but to me this always meant be a monster at what your good at first, then the rest will come. I havent raced a bicycle in 12+ years but for dirtbikes and harescrambles I followed the same logic. I always had good cardio and I live in a very hilly area. I would train the hell out of cardio and hill climbs, I started riding dirtbikes late and im not very good at it, so a lot of the technical stuff I gloss over. When I was racing, the strong cardio and hill climbs skills would push me through the stuff I was bad at. I could pass tons of people on the hills and late in the race, when you face a weakness during a race the drive to win will push you through it. Sometimes removing a weakness takes a TON of time and practice, often times you can make bigger strides in less time when training your strengths. I am just a dumb hillbilly so that probably didnt make any sense

Gummee probably meant something a little different but thats my take on it. I guess I would say it more like "Excel at your strengths, race through your weakness"
I can't climb to save my life. I can train to be a so-so climber, OR I can train what I'm good at: sprints and 'manage' the hills.

In the first instance, I'm neither a good climber nor a good sprinter (see Tyler Farrar last spring) in the latter, I still suck at climbing, but am faster when it counts.

I know I'm not build to ride RRs, so I don't bother. Crits? Track? Cross? Sure! Sign me up. Road races? Nope. If I have a team that needs a support rider, I'll help as long as I can. ...which pretty much means till the first time the road tilts upwards.

Fits change over time. The position I ride now, I couldn't when I first started out. As you ride more, you can get longer and lower.

M
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Old 07-09-2013, 06:19 AM   #29777
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Originally Posted by Aurelius View Post
So I just did a practice run on my trainer after synchronizing the heart rate monitor with my GPS. Damned thing nearly killed me. The goal was to maintain a steady speed of 20 mph for as long as I could at a cadence of 80 rpm. On the road, that's well below my 'cruising speed', but the steady resistance offered by the trainer (which I can't lessen) makes it much harder. After only 10 minutes, my heart rate had climbed to 158 bpm. Not knowing how much higher it can go, I got concerned that it might stop working altogether, so I decided to call it quits and jumped into the shower. I need to find out what my Max heart rate is before I attempt this again.
Spin faster. Try doing that same test at 100-120rpm

Getting on top of the gear helps

M
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Old 07-09-2013, 06:29 AM   #29778
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Originally Posted by Gummee! View Post
Spin faster. Try doing that same test at 100-120rpm

Getting on top of the gear helps

M
I actually had it up to 156 rpm at one point, just to see how fast I could pedal.

A riding buddy of mine advised me to 'ride as hard as possible for five minutes' to determine my max heart rate. He says the rule of thumb method of starting with 220 and subtracting your age isn't that reliable.
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Old 07-09-2013, 06:34 AM   #29779
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Originally Posted by Aurelius View Post
I actually had it up to 156 rpm at one point, just to see how fast I could pedal.

A riding buddy of mine advised me to 'ride as hard as possible for five minutes' to determine my max heart rate. He says the rule of thumb method of starting with 220 and subtracting your age isn't that reliable.
the 220-age crap is a bunch of hooey. You need to do a lactate threshold field test. Everyone's fitness levels and body are different so a generic formula can be off significantly.

LT field test "how-to"

http://www.beginnertriathlete.com/cm...?articleid=633
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Old 07-09-2013, 06:56 AM   #29780
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Oh, there was a third thing... When I stopped to recover at the last park before the six mile slog home; I lean my bike against the rail fence, (no racks of any sort around) and got water, got rid of water, dumped water over my head and body to cool off, I spied as my eyes could focus and adjusted to the shade; on the ground wrappers. Those damned GU pack wrappers several of them. Within thirty feet there are a choice of two directions to walk and leave these in trash cans.
What sort of self-important fluffer figures this is OK? In what world is this OK? The only people stupid enough to buy and eat this crap at about the price of a Big Mac are supposedly health conscience folks who one might think prefer running/riding through areas not trashed? Yet here is evidence to the contrary.
I first noticed these wrappers on the trail after there was a staged event for runners. At that time I rode down the trail to the beach and saw on my way out and coming back probably a hundred packet wrappers, small juice containers and such strewn along the route. I never saw anybody from the organization out there cleaning up afterward. Though I was not monitoring the entire route all the time, I only rode through so I may have come through on a way of sorts.
As far as I'm concerned if you are not in a closed event you don't drop anything but spit and sweat on the road.
You may puke on the side of the road.
I use pre-packaged energy products. I also keep the wrapper if I'm not able to toss it in a garbage can. Those Chunks I remove from their impossible to open foil and kevlar bags and put them in zip-lock snack bags. I only eat when stopped. I see no reason to eat on the ride. I'm not in a big peleton racing or training or pretending I'm racing. I had enough eating in motion when I raced. I can afford to stop and grab a couple of Chunks. I also carry three or so NUUN tablets in the same sort of snack bag. Volume efficient. The Gu packs I squeeze out every atom of that crap. Then wash my mouth out with about a half bottle of water. I try to drink the remaining half and re-fill the bottle before I leave the stop. At what, $2.50 a pack I am going to eat all of it and I can just stand it if I'm pretty sure I'm going to die if I don't eat it.
That packet gets flattened, rolled and stowed in a pocket if I'm not at a trash can. But, I usually am. I figure if a forgetful old man can do this so can the rest of the STRAVA studs. See Rule #5.
I volunteer, with another guy, a 3mi section of my local rail-trail. We're ~7mi from one end and ~5mi from the other, in between two tiny towns. There aren't a lot of users out there. But, I'm constantly picking up "energy" wrappers. I get the frivolous crap from the kids/losers/drunks/whatever. There simply is no excuse for a cyclist to be throwing down their trash. There are trash cans, at various points along the trail.

The section we maintain has been, at times, completely grown over. We started working on it, last summer, and worked through the winter so long as it was over 30 degrees. This is what some of it looks like, now.



How I maintain the one crossing we have. I hope that its appearance will entice others to come out to the trail.
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Old 07-09-2013, 07:01 AM   #29781
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Originally Posted by ducnut View Post
The section we maintain has been, at times, completely grown over. We started working on it, last summer, and worked through the winter so long as it was over 30 degrees. This is what some of it looks like, now.

How I maintain the one crossing we have. I hope that its appearance will entice others to come out to the trail.
AWESOME keep up the great work
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Old 07-09-2013, 07:09 AM   #29782
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Went to a couple of LBS yesterday. I'm pretty torn between building a steel Gunnar or buying a left over superx carbon with SRAM rival group at a huge discount. The Cdale will be cheaper and I can get it sooner. Gunnar will have a wait but it's a true made in the USA frame. The Gunnar frames I looked at were top notch. A 14 Cdale cx is prob out due to the only SRAM offering being the high end stuff.

My head says super sexy carbon bike that I can have next week but my heart says build the steel Gunnar.
Dare I say you'll be happier with what your heart wants. Also, you can choose the color, frame options, and components that YOU want. Just take your time, look at all component options. Ride or try different things that are on other shop bikes. The Gunnar Fastlane looks like the ideal, all-around bike.

IMHO, the drivetrain of the SuperX isn't going to suit you. It's a CX (46/36) crank and short-cage rear derailleur. That'll limit your low gear (28T or 30T cassette). You could swap on an Apex mid-cage RD and 32T/34T/36T low-gear cassette.
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Old 07-09-2013, 07:11 AM   #29783
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Anybody have suggestions for shoes that are truly wide fitment as in EE?
Stumbled onto these:
http://www.rocket7.com/
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Old 07-09-2013, 07:14 AM   #29784
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AWESOME keep up the great work
Thanks!
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Old 07-09-2013, 07:19 AM   #29785
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Originally Posted by Aurelius View Post
So I just did a practice run on my trainer after synchronizing the heart rate monitor with my GPS. Damned thing nearly killed me. The goal was to maintain a steady speed of 20 mph for as long as I could at a cadence of 80 rpm. On the road, that's well below my 'cruising speed', but the steady resistance offered by the trainer (which I can't lessen) makes it much harder. After only 10 minutes, my heart rate had climbed to 158 bpm. Not knowing how much higher it can go, I got concerned that it might stop working altogether, so I decided to call it quits and jumped into the shower. I need to find out what my Max heart rate is before I attempt this again.
I'm 45 and have hit 198BPM, twice, on the MTB. We have a seriously long, steep climb on one trail that most people walk. I grind it out and, then, collapse at the top. By the time they make it up, I'm fairly recovered. It's a pride and accomplishment thing.
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Old 07-09-2013, 08:24 AM   #29786
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Originally Posted by Rider_WV View Post
Went to a couple of LBS yesterday. I'm pretty torn between building a steel Gunnar or buying a left over superx carbon with SRAM rival group at a huge discount. The Cdale will be cheaper and I can get it sooner. Gunnar will have a wait but it's a true made in the USA frame. The Gunnar frames I looked at were top notch. A 14 Cdale cx is prob out due to the only SRAM offering being the high end stuff.

I did pick up some semi skinny slick tires for the mtb. The fat stick-e nevs suck on pavement.

My head says super sexy carbon bike that I can have next week but my heart says build the steel Gunnar.
Third option; find a used CAADX from when they were still built in the US (2010 was the last year if they followed the same as my road CAAD frame)

Quote:
Originally Posted by mgorman View Post
The #1 reason I ride my old bikes, Made in USA.

I can have any bike at cost, I just can't bring myself to buy Taiwan or China.



.

Michael
I'm somewhat similar. I have no qualms selling my Taiwanese frames and parts but you will have to pry my cold, dead fingers from my CAAD9 and Moots frames... Don't get me wrong, I absolutely love the ride of my steel hardtails and SS from Soma and Vassago, but they are just missing that soul and sense of character that comes from seeing the "Handmade in USA" on the seat stays of my CAAD or the "In Moots we trust" from my Psychlo-X...

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Old 07-09-2013, 08:33 AM   #29787
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I'm 45 and have hit 198BPM, twice, on the MTB. We have a seriously long, steep climb on one trail that most people walk. I grind it out and, then, collapse at the top. By the time they make it up, I'm fairly recovered. It's a pride and accomplishment thing.
There's an extremely steep climb at the Mt. Dora trail that I do occasionally. By the time you get to the top, even riders in very good shape are barely pedaling fast enough to keep the bike upright. For some reason I can do climbs like that, but not the much longer, flatter slopes. It almost seems as if my body is only capable of generating a lot of power for about five minutes, after which there's nothing left in the tank.
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Old 07-09-2013, 08:47 AM   #29788
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Back before kids my wife and I used to go to an aerobics class, they gave me this target heart rate I was supposed to hit. I did the exercises everybody else was doing at double time, and still couldn't hit that target. Back then my resting pulse was about 25. Extremely low blood pressure and I was riding 1,200 miles a month over varied terrain. My version of a light day back then was a 50 mile ride where I just sat and spun over rolling hills. There was always wind. I rode a straight block in the back a 12-18 with a 52/39 up front.
I think that target back then was 140 or 150 or something. Nothing I did could hit that other than intervals on a quarter-mile long 7% grade hill. And I was not using a monitor then. Not even sure they existed yet. I'd stop pedaling and check my pulse at my neck.

When I get my HRM that will give me something else to do on my rides. That Heart Rate Zone test seems pretty interesting. I figure after this first thousand miles I'll have gotten my off the couch burned off, and with a little hill training begin to build up the strength. The monitor and figuring out the zone will give me maybe a better idea of a target. Up to the point of a monitor and knowing a number I just push at a pace I am comfortable at. I gauge that based on how my legs and joints feel, and how hard I'm breathing.
For example last night pedaling out into the wind I was spinning at only about 16 mph, and would dip under with gusts and slight bumps to spin over. Once the path turned so the wind was not directly into me I could pick up the pace and 17 felt comfortable in one gear taller. My legs seem to be doing about the same RPM for "comfort", but I can go up a gear or two and the speed increases.
I also know I can hold back at about 15 mph and go for hours and hours with very little wind.
With my knees having had several re-work jobs done on them I tend to error on the side of not hurting them.
Back when I lifted in my off-season, I'd only do 20% squats, or presses and extensions.
That would drive the lifters at the gym crazy. I was focused on building cycling muscle not destroying my knee joints.

Much of this direction came from Andy Pruitt, after I injured my knee in an early season TT where a storm blew in just before the turn around and I tried to force things. I'd been working full time and carrying 18 hours of engineering classes, so training was what got cut back on. I really should have skipped the TT's. That injury took two months to heal, one of those months off the bike completely. Then When I went back to it I was back at ground zero, but lifting light weights at those short ranges. Worked wonderfully, and I incorporated the limited range lifts into my regular off season workouts which put me into the start of the next season stronger than I'd ever been. Then I graduated and work got more and more and after about 8 years the training fell off a lot, then to nothing when I began commuting more than an hour each way, along with working a twelve hour day.
I no longer lift since I'm not racing I can ride all year round so there isn't really any reason for me to stop riding to rest up. My plan for cycling is to burn fat, and keep that going as well as develop the habit of riding and continue until I can't anymore.

Don't work a twelve hour day.

Andy Pruitt
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Old 07-09-2013, 09:53 AM   #29789
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Looking to buy a bike

The SO wants to get into cycling with me (I'm a mountain biker) and I need to get him a bike. I haven't really ridden or raced in a few years, but still take leisurely rides on local trails and need to get him into cycling as rehab for his knee (PTist has cleared him for this.) Haven't really looked at what's on the market the last few years, and not opposed to going used. Looking for FS, decently built to handle a 220lb guy. Nothing too race-y in the geometry, 3-5 inches of travel in front. What all is out there that's the best bang for your buck?
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Old 07-09-2013, 10:33 AM   #29790
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The SO wants to get into cycling with me (I'm a mountain biker) and I need to get him a bike. I haven't really ridden or raced in a few years, but still take leisurely rides on local trails and need to get him into cycling as rehab for his knee (PTist has cleared him for this.) Haven't really looked at what's on the market the last few years, and not opposed to going used. Looking for FS, decently built to handle a 220lb guy. Nothing too race-y in the geometry, 3-5 inches of travel in front. What all is out there that's the best bang for your buck?
Having had one knee surgery, FS is a certain.

220lbs is probably going to blow through short-travel XC bikes. Probably need to get up into the 125mm range, which is trail bike territory. That'll, also, get him onto a more relaxed/stable geometry.

Hit up MTBR, for model feedback. His weight is borderline, IMHO, for proper suspension performance. He may need to get into a rising-rate rear suspension design. Some designs, like on the Trek Fuel range, are digressive, which means they soften up as they get deeper into the travel. He'll need something that has a linkage ratio that ramps up, as it compresses. I'm not up on what all bikes have that design, but, some of the others here may know more. Also, do searches on MTBR for "Clydesdale" and "rising-rate suspension". You'll find recommended models and info, there.
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