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Old 03-14-2009, 08:24 PM   #10006
skibum69
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the only things slowing me down are me and my bike
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Old 03-15-2009, 07:30 AM   #10007
flip18436572
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Quote:
Originally Posted by skibum69
the only things slowing me down are me and my bike
My bike is cheap and running Sora components, but it is not slowing me down. It is me slowing me down. I am headed for the rollers again today, but I am planning on 50 miles of rollers, which should really count as a century ride for the boredom. Two rented DVD's, so I will see what they are like.
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Old 03-15-2009, 10:22 AM   #10008
TheYeti
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Quote:
Originally Posted by Gummee!
I left more'n a few winters fitter than when I went in. Lost fitness as I rode outside more.

'Course, I useta ride with 4-6 guys for 3-3.5hrs/time a few times/week.

I can tell you from personal experience that if you have someone else to ride the trainer with, A. you WILL do it and 2. you'll go longer and harder 'cause sure as shit HE'S not gonna back down. I won't tell you that the other dood don't wanna back down 'cause YOU'RE not backing down...

M
Oh I don't have trouble riding the trainer for an hour,or so I just don't think I'm getting as much out of the workouts as I could.
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Old 03-15-2009, 02:09 PM   #10009
Gummee!
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I don't have em all collated, but start with these:

On a trainer or rollers, but they're gonna be harder to do at the end on the rollers:

Warm up easy for 10-15min
Shift to the 53 and down to the 16t cog and go 'hard*' for 5min
after 5min shift to the 15t and keep going hard for another 5min
Repeat the cog drop every 5min till you get to the 12t cog. You can either do 5 or 10min in the 12t depending on how yer legs feel.

Once you get to the end of the 5/10min in the 53/12, shift back to the 19t cog and go zone 2 for 10min

At the end of that 10min put her back in the 12 and do a set of 5 10sec all out sprints. Rest @ zone 2 back in the 19t for the remaining 50sec between the sprints. In this case, all out means just that. As fucking hard as you can go for 10sec. If yer not about to puke, you didn't go hard enough ya pansy.

After the last sprint, cool down for another 10-15min

*hard is defined by you, but ya hafta be able to do the whole 5min at the same intensity.

IF you can't do the whole 5min, start with something less, say 2min and work up to the 5min.

This starts out a little easier than you think it should be, then gets MUCH harder by the lower sprockets.


Here's another butt-buster if you have a variable resistance trainer like my Cateye Psychostimulator (aka Cyclosimulator):

We're supposed to be simulating hills with this one...
Warm up 10-15min easy
25-30min zone 2
at the end of that 30min, shift to the big ring and somewhere on the small end of the cassette and jam the resistance as high as it'll go for 5min. It should be hard to turn over the pedals at this point.
at the end of 5min go back to min resistance and shift up to the 19t cog and ride zone 2 for 5min. Repeat for 5 repetitions of the on/off
ride zone 2 for 20-25min
cool down for 10-15min

As a note:
Zone 1 means yer pedaling along and aren't really breaking a sweat. Nice easy cruise. Supposed to get things moving before the REAL fun starts.
Zone 2 is the zone between JRA and yer lactic acid threshold. You should be workin, but able to keep up a conversation. If yer huffin and puffin, yer going slightly too hard.
Zone 3 is basically the 'no go' zone. This is where yer breathin hard, but not going hard enough to get any real benefits to whatcher doin. LOTS of guys ride right here and never get any better. Remember when I said huffin and puffin when describing zone 2? This is that stage of riding... No bueno for pretty much anything
Zone 4 is where yer startin to work hard but ain't goin all out
Zone 5 is all out.

Training should be 90% zone 1-2 and 10% zone 4-5. Between days yer doin the butt-bustin workouts on the trainer, you should be riding easy/zone 2 on the rollers to smooth out the nastiness that is yer pedal stroke on the trainer.

I can't take credit for these workouts. Buddy of mine that knew/knows a LOT more about this stuff showed em to me. I DO know they work.

I've also been told the Spinervals DVDs are a great tool. Gives the illusion that there's more SOBs suffering with you. It really really DOES help to con some other sucker into doing these with you. Did I mention it really helps to have someone else there? I've done it both ways... or depending on who's there.

HTH

M
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Old 03-17-2009, 10:41 AM   #10010
Cat0020
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Cool2

Way too much time spent on trainer/rollers...

UPS just dropped off my new commuter.. it will be easier to get bike onto train/buses..

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Old 03-17-2009, 12:34 PM   #10011
flip18436572
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That looks like something I would crash in a hurry.
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Old 03-17-2009, 03:39 PM   #10012
Cat0020
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Quote:
Originally Posted by flip18436572
That looks like something I would crash in a hurry.
All those roller miles don't help with bike handling skill?
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Old 03-17-2009, 10:32 PM   #10013
sixer
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Another wonderful day in Arizona. Prefect day for biking. Me and my SO rode 12 miles today.

















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Old 03-18-2009, 04:34 AM   #10014
flip18436572
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Quote:
Originally Posted by Cat0020
All those roller miles don't help with bike handling skill?
I don't ride that type of bike on rollers. It looks like tiny wheels, short wheel base, long stem, narrow bars. Doesn't look like my type of bike. I am sure I could ride it, but just looks like a crash for me. Probably easy to ride and not that big of a deal. maybe it is just the angle of the picture.
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Old 03-18-2009, 04:35 AM   #10015
flip18436572
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Sixer,

Nice pictures. The trail you are riding on looks great. How long is it?
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Old 03-18-2009, 05:16 AM   #10016
Gummee!
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Please for the love of doG tell me that's yer wife's bike yer standin next to!

If its not, you need to PM me so we can discuss fitting you to the bike!

M
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Old 03-18-2009, 07:49 AM   #10017
Elburrito
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Quote:
Originally Posted by sixer
Another wonderful day in Arizona. Prefect day for biking. Me and my SO rode 12 miles today.
Nice ! looks like a great area to mtn bike.

just a observation but you look like a tall dude and that seating position on that bike looks very wrong for you....maybe it's just the pic but that post should be raised big time.
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Old 03-18-2009, 07:59 AM   #10018
sixer
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Quote:
Originally Posted by flip18436572
Sixer,

Nice pictures. The trail you are riding on looks great. How long is it?
Theres several different off-shoots but you can make it something like 16 miles roundtrip. I'm planning a route home from school that will be mostly dirt.


Quote:
Originally Posted by Gummee!
Please for the love of doG tell me that's yer wife's bike yer standin next to!

If its not, you need to PM me so we can discuss fitting you to the bike!

M
Thats my bike. I think it fits me. I'm only 5'10 but I've got short legs and a long abdomin (actually got an extra non-fused vertebrae) PM incoming.
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Old 03-18-2009, 08:09 AM   #10019
sixer
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Quote:
Originally Posted by Bar2Bar
Nice ! looks like a great area to mtn bike.

just a observation but you look like a tall dude and that seating position on that bike looks very wrong for you....maybe it's just the pic but that post should be raised big time.
I'm lucky to be so close to this trail system. That was my first time on that part of the trail. Very cool. I can't wait to ride it again. Regarding the seat height. Maybe I have it set to low but I'm pretty sure my knees are around 10 degrees during full petal extension. I think that picture makes me look taller then I really am.
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Old 03-18-2009, 08:36 AM   #10020
Lobby
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Quote:
Originally Posted by sixer
Another wonderful day in Arizona. Prefect day for biking. Me and my SO rode 12 miles today.

Nice pics. Looks like a great place to enjoy the outdoors.
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