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Spin or Grinding, Which is faster?(8 posts)
|Spin or Grinding, Which is faster?||Canidraftyou|
Jul 7, 2001 6:43 PM
|I have been working on my spin since spring and starting to feel good at 110 rpms, able to reach 132 rpms with max. effort. I have a large frame and power has never been a problem. My goal was to develope the fast twitch muscles, thinking that this would help with my Muscular Endurance. I am still two laps shy of finishing with the pack in a Cat 4/5 field, in a crit with some hills. In the beginning of the season, the hills was the difference in me keeping up with the pack, do too my wieght. I have dropped 15 lbs. and feel strong at 184 lbs. Is it Muscular Endurance, and if so, what else could one do to finish stronger than Im able at this time. Should I go back to power riding? I did not have much luck then, but my speed was not where it is now.
|Interesting Question||Jon Billheimer|
Jul 7, 2001 9:30 PM
|First, let's get our physiology straight. Slow-twitch muscle fibres produce endurance, fast-twitch fibres strength and power. Whether spinning or pushing a big gear is more effective depends to a large extent on your predominant muscle fibre type, or more accurately your ratio of FT to ST fibres. If you tend to naturally develop a lot of muscle mass then you may be better off, now that you've learned to spin, pushing a bigger gear. If you're the thin endurance type, spinning a higher cadence, like Lance, is the way to go. The short answer, according to Chris Carmichael, is to learn to spin a big gear fast. Yeah right! However, to determine which is more efficient for you, small gears/high cadence or larger gears/slightly lower cadence, go out and time trial and see what produces better times for you at approximately the same distances that you're crit racing. Another thing, are you getting dropped on flat out pulls on straight aways, or on hills, or during surges? That would tell you a lot about which energy systems you need to train the most. |
P.S. Lone Front Ranger where are you?
Jul 8, 2001 12:27 AM
|Im in Arkansas. I have flats to the East and South, and have hills to the North and West, all with in five minutes of my home, I live at the very base of the Ozarks, where the flats meet the beginning of the hills, a great place for training. 10 miles North of Little Rock, Ar.
I am loosing the pack at the tail end of the race with the second to last surge (setting up for position at the end). I think that im going to do as you said, do a peersonal time trail with both styles. Spinning lite gears at high rpms or muscle it out in big gears.
Any other input from ya'll...lol, thats a southern term, is welcomed.
|Correction, the pack is loosing me.||Canidraftyou|
Jul 8, 2001 4:45 AM
|Sorry, the pack is loosing me.|
|Which energy systems?||Jon Billheimer|
Jul 8, 2001 1:59 PM
|From your description sounds like endurance and muscular endurance are the current issues. Try doing long intervals or TTing 1/wk in rolling terrain, heartrate at or just under LT. Also, on long rides throw in some 40 to 60 min. tempos at about 10 bpm under your lactate threshold heart rate in a big gear, spinning at about 75 rpm. That'll make you more comfortable rolling at a high pace in the hills and build your aerobic engine. If all this doesn't work, don't blame me. I only believe what I read! These are some prescriptions drawn from Friel and Carmichael. Good luck. |
BTW, make sure you get lots of recovery after and between these workouts.
|Which energy systems?||Canidraftyou|
Jul 8, 2001 6:06 PM
|My recovery is not alway in its greatest form. I work graves, and at times I ride early morning after work, and other times I ride an hour after getting up, sometimes thats only around 4 1/2 to 5 hours of sleep. I did alot of power lifting in the past and my body has ajusted to it, as well as one could, but is a factor. I take Endurox every day, half a serving prior to rides and a full serving after each ride within 45 min. to an hour on both end. When properly recoverd, I have been doing about 5% over LT. on Short hard rides. Once a week Ill hammer and hit Max. HR, the rest of the week im working hills and form sprints. With spinting lite gears prior and after each ride. One day a week I just spin. I ride 6 days a week and in great form, until race time...lol I get put in my place.
I know, way too much info. Just needing any and all help possible. Ill look into what your recommending. I also have the Cycling Bible, but have changed a few things around to my style, maybe thats where the screw up is.
|re: Spin or Grinding, Which is faster?||jim hubbard|
Jul 10, 2001 1:43 PM
|You have the spin thing down that is great most people can't do that. As to your style, well if you are like everyone else it changes depending on what stage of training you are in. Just from what I have read you need to do big gear work, this means find a hill not to steep not to shallow and take about 10 mins to climb ride up it in a large gear. This depends on how good your knees are, I normally ride 54X15 most people can push gears this size so find something that is going to stress the legs you want to be doing about 50rpm. The do 4-5 reps. After doing this for 1-2 months twice a week, you move to flat strength-endurance work normally this means riding 50-100k in the biggest gear you have. Do this for 2-4 weeks. The it is time to move on to specialized speed work. I don't know if this any answers any questions, but it is a general training program.|
|re: Spin or Grinding, Which is faster?||Canidraftyou|
Jul 10, 2001 7:01 PM
|I think your right on it. A local guy who I have had Honors to ride with, he is one of the big boys. He also says, start working large gears. Im going to end the sessions that Im doing in 5 weeks and then Ill start doing just that, work big gears.