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advize meeeee!(6 posts)

advize meeeee!Woof the dog
Mar 24, 2002 10:21 PM
So yeah, I am a skinny climberdogg weighing just 130 pounds. I feel i have the jump when it comes to getting on someone's wheel when the pace is moderate to high but constant, I climb well like I am supposed to. I can launch mini-attacks on the hills to hopefully blow some legs. So, generally, I have no probs hanging there till the end, seems like. The problem is that at the end of the race I simply don't have much for a sprint. Once the sprint starts, all these lanky 6'2" guys jump, I jump too, but at that point (final 200 meters) I simply don't have the legs to reach their wheel and actually pass them. They just accelerate too fast and leave me in the dust pretty much. I am also nothing without the pack as my trialing off the front is useless and I get caught. I keep thinking that maybe it is the lack of endurance that kills me at the end of the race and also my lack of power (not strength). I need to know the specific workouts to do during the week (tuesday and wednesday really) to improve my time trialing skills to be able to bridge larger gaps (I guess endurance workouts are in order, eh?), and also how can I improve keeping my top speed after an initial jump (=improving power?)? As I asked earlier, I need to know what type of workouts I can do if I race on the weekends? Keep in mind that I am 5 9, 130 pounds, small upper body. I've had some minor injury during the summer, so I didn't really race, and I've been trying to get back to where I was in the fall, then I did some o.k. base, spin classes (intervals) and started racing a few weeks ago. Do small people like me time trial well? I have no idea where my forte is. It can't be JUST climbing. Thanx a bunch for reading this stuff, and if you have anything to say, even if off topic, throw it in!

Rough rough

Woof, the complicated dogg.
What up dogg!jim hubbard
Mar 24, 2002 11:56 PM
So many questions!
First off sorry to say this but you are not a sprinter. Accept this fact get over it. You can become a better sprinter however and that is the good news.

You want top end speed then my suggestion is downhill sprints aiming for a 12 second windout. Gearing is dependent on the gradient. Repeat x number of times(up to you). Also the best way to improve is practice and only way to do this is in a bunch ride/race situation so try and find one where you live with a number of sprints over the length of the ride. Also if you are inclinded try track.

A TT a subject dear to my heart.
First off power=work/time.
power=gear size & cadence/time.
Clear? Well despite the current thinking high cadence is not always best. It is dependent on the person so you need to work out what sort of rider you are, small gear faster/ bigger gear slower. Ideally at the end of the day you want to push as big a gear as possible as fast as possible.
So the work out to improve this is 5 miles ridden at LT with 2.5 for recovery. You might look as some strength work as well but that is another subject. I hope this is some help.
re: advize meeeee!brider
Mar 25, 2002 10:25 AM
There was a thread on muscle tension intervals a little further down this board, so check that one out. Also, the down-hill sprints suggestion is spot on. I'd also recommend getting some track work under your belt. Knowing WHEN to go is just as important as having the strength. You'll get a pretty good tactical working-over on the track, and the road learning curve will be much shorter if you do the racing on the track. Also, I'd have to ask where your team mates are in helping you get that good lead-out for the sprint?
re: advize meeeee!TSlothrop
Mar 25, 2002 10:58 AM
I am a very similar rider, weigh a bit more (6' & 145lbs) but I used to live in a very hilly area and went out of my way to find the toughest climbs around. And because I was pretty good on the climbs and enjoyed them, I focused on them too much and was left very weak on the flats and no power for sprints.
About a year ago however, i moved to London and have no decent climbs at all. It has taken me almost the whole year, but I've discovered that I really don't have a great deal of power on the flats, BUT, if I use lower gears and keep my cadence around 100, I can keep up comfortably and have enough energy/power to put in an occasional short sprint - actually, sprint is a slight exaggeration, I don't think I will ever Sprint, but it's at least a pretty mean acceleration.
Before I would always push bigger gears on the flats, thinking I needed to do this to keep up and build my strength. And on the odd occasion I do find a climb, i don't feel as if I've lost any climbing ability.
I hope this might be some help to you, john
re: advize meeeee!allervite
Mar 26, 2002 12:58 PM
I like Brider's advice the best.

I would recommend power intervals of 5 to 10 minutes long on the flats. Get in a huge gear and try to push it at 70 to 80 rpm. If you can push the gear at a cadence higher than 80 at the end of the interval, you are not in a big enough gear. Do them until you are wasted. Forget about LT and Heart Rate. If you can only do one great. If you can do 10 even better.

Oh yea, stay in the drops. Do them twice a week.

In three weeks, you will see a considerable improvement.

Also, this is a way to gain power, not a way to race.
re: advize meeeee!John Frank
Mar 29, 2002 6:59 PM
You may want to consider training with a weighted vest or backpack. The heavier guys develop more power because they have to due to their weight. Adding additional weight to your body while training should allow you to develop more power.