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Training Tips (Variation on a Common Theme)(15 posts)

Training Tips (Variation on a Common Theme)krishna
Feb 19, 2002 8:21 PM
I've been lurking in this group for the past month or so and have become increasingly worried about my training program b/c it seems so different then what is being posted. Hoping for either affirmation that I am doing the right thing or pointers...

This is my 2nd season racing & my goal is to peak in June. I lifted sporadically thru Nov/Dec and mid-Dec shifted to the trainer - doing four 1 hour sessions a week. These consisted of:

1 Isolated Leg Session
1 Spin Session
1 Climbing Session (heavy gears @ 50rpm while standing)
1 Rest

Two weeks ago I added another hour session of ILT and was going to carry that through to end of March.

So does this indoor training work qualify as "base" and can I move right into intervals come April? If not, should I add some more bike time ASAP?

BTW: I live in the frigid North, so it is difficult to get outside right now... I anticipate being able to get out regularly by end of March, though...

Thanks for any and all advice,

Krishna
re: Training Tips (Variation on a Common Theme)brider
Feb 20, 2002 6:22 AM
ILT is really of dubious value. I'd drop it in favor of more intervals on the trainer, or lactate threshold work. In order to make your trainer time of real value, you need to keep close tabs on your heart rate. It's too easy to just spin along and not get much of a training benefit from it. As for not getting outdoors, there's really no excuse -- do something akin to cyclocross with some semi-knobbies or a MTB. There's some pretty epic stories of the Boulder guys doing some pretty wierd sounding stuff like having to get off and run every 20 minutes to warm up. Also, you really aren't building much of a base with nothing more than a one hour ride. However, if your racing season doesn't start 'til June, you may have some time. But then I wouldn't expect to peak until around August.
re: Training Tips (Variation on a Common Theme)krishna
Feb 20, 2002 9:00 AM
Thanks for the response. I was afraid I wasn't doing enough. This is the first time I've structured off-season training time, last year I basically just did whatever & whipped myself into shape from April-June peaking in August. Based on your input I'll add some more hours to trainer time and hope for the best. Unfortunately I'm going to have a truncated season this year -- I'll be done by early July.

BTW: I'm not a complete weenie when it comes to biking in snow & ice, its just I don't have a bike -- my MTB was ripped off last summer & I don't have the cash to pick another up...

-Krishna
Be careful.......CARBON110
Feb 20, 2002 9:44 AM
Its toooo early for intervals if your peaking in June. You save anerobic for the last 4 weeks of training, not now. Your heart is a muscle, it gets tired if you work it to hard for to long. What you should be doing is this:

High cadence intervals. spin 90-120 rpm for 5 minutes then recover. Complete several times.

Spin on your trainer for 2hours instead of one and keep your heart rate below your LT or no higher.

Do climbing intervals by putting books under your front wheel and increase reistance and lower cadence. Do that for 8-10 minutes and recover. Do it 4 times in a hour or 6 times in 2 hours.

Lower resistance and increase cadence one or twice a week and keep your heart rate under or around LT.Keep your front wheel elevated. These two exercises will build fast twitche muscle fibers.

Do ALOT of spinning for two or three hours straight. This builds base.

More importantly, be consistant, and rest after a hard week. Your first week should be easier than your second. Your second easier than your third. Go easy on your 4th week and start over increasing or decreasing anything that is not comfortable to your body. Work hard but pace yourself, it takes several months ( which you have ) for your body to improove and adjust. Be consistant. Buy a protein shake or vitamin or something to follow every time you work out.I use endurox. Don't slug through the work out, stay focused but don't worry if you have to take a minute or two to adjust something,answer the phone, etc. Rent some good movies or buy them. Good luck! This will pay off when you hit those climbs and you will be more effecient as a cyclist if you have a high cadence thats comfortable and familiar.
Be careful.......krishna
Feb 20, 2002 11:06 AM
Thanks for the advice... For the "hill" intervals I am raising my trainer based on advice I got from a magazine but I don't really understand what the benefit is... What does raising the trainer do for me?
Something you metionedJames Curry
Feb 20, 2002 12:22 PM
Is there a milligram limit to Siberian Ginseng, the main indgrediant in Endurox? From a USCF drug testing standpoint? Brider, chime in on this?
Something you metionedbrider
Feb 20, 2002 12:44 PM
I've never been worried about it. According to the IOC, they don't list ginsing, but then again I don't know what the active ingredient in Sib Ginseng is, so it may be a listed substance. I tried looking it up, but I'm not motivated to wade through the medical jargon today.
Not too bad. . .allervite
Feb 20, 2002 10:52 AM
However, I would do two things different. First of all, I would do those climbing intervals seated, and I would try to maintain 60 RPMs. That way you will develop a lot more leg strength. When you start going below 60 rpm's you are really stressing the knees and losing that spinning coordination benefit.

Secondly, I would add one session of three hours aerobic work. You should just barely be starting to breath heavier, but still able to talk comfortably. You should keep the cadence fairly high, at least 90 rpm's, but as high as you can comfortably manage. Even, if you cannot stand to do this on the trainer, a brisk walk or some easy run/walking would be better than nothing. You really need that one endurance/aerobic session. It is the only thing in my opinion that you could really benefit by putting into your training plan.

Otherwise you are doing well for your second season!
good question...TSlothrop
Feb 20, 2002 11:34 AM
I also want to know the benefits of lifting the front wheel on the turbo trainer. I've tried it a couple times and it felt comfortable (IMO) but don't understand how it helps me.
good question...brider
Feb 20, 2002 12:04 PM
It duplicates the bike position of climbing a hill. It just doesn't feel the same with the front wheel at the same level.
Raised bike positionkrishna
Feb 21, 2002 10:53 AM
I understand it duplicates the "feel" of riding up hill, but does it provide any physical benefit?
Raised bike positionbrider
Feb 21, 2002 1:11 PM
ONly in that you will build the specific strength related to that position. Say if you stand while climbing -- the specific strength in that position climbing is going to be different than when standing on a flat road (your body position is different). Of course, most of the time standing on a flat road, you will be at a higher cadence as well. It will also build a better neurological connection to the effort involved and body position.
Definate physiological benefitallervite
Feb 26, 2002 12:15 PM
The difference is small, but real. With the front wheel propped up, more weight is on your seat rather than on your hands. This causes you to use your muscles in a slightly different manner.
Do 45 min roller workouts benefit me??JoeBob
Feb 20, 2002 12:28 PM
I'm working on my base now and in between weekends when I do my long, easy rides, I ride the rollers at night. I really can't go more than 45 minutes. I usually vary my heartrate and cadence, but always below LTHR. Don't these workouts still help build aerobic fitness?
Hell yes! Consistant riding beats one long one. (nm)allervite
Feb 26, 2002 12:19 PM