Aim 12 months ago: 320km and 250 km in alternating weeks inclusive. which should get 12,500km in the legs over 44 weeks (allowing for lay-offs, illness and morning distractions)
Hope to get back to this now. Subject to change and mood. Monday: 24km commuting Tuesday: alternate 24km commute and 74km beach commute Wed: 74 km beach commute Thurs: 24km commute Fri: 55km beach road Sunday: up to 120km fortnightly.
Thats impressive Mechanic. Based on my sums, thats about 50 hours a year more then what i am doing! I am spending 75% of my time on the MTB bike at present. The commute is a good idea. Gets the k's up and saves money. My ofice is about 2km from home...
About 250/300 a week normally, sometimes 400 on weeks where weather is good so i ride to work. But this week, with the rain, only rode Saturday (easy to Chelsea 75ks, and Sunday (hard to Kinglake 110ks).
But that doesn't mean much, its the ride not so much the riding. Ridewiser (ride coach) recommend 2x90ks hard, 2x 25-50k easy, interval, raceday, long easy ride. That will get you at least 300 but be specific. Its the long easy that helps build the platform, when these guys say long and easy they mean 150+ks. Also, most recommend the interval after a ride.
I have changed to 4 weeks on 1 week off regime recently. At the weekend I went up Kinglake faster than before and held the pace for the entire journey back too. Also went up Sassafras at an average of 23.5 which is way way better than ever before.
But everyones different. Its noticeable that both Skywalker and The Joker have only to do a little more work to be significantly fitter. Hamster tells me he is only doing 200 a week yet gets up the hills quickly. Filthy gerbil.
Oh..i also dropped 4kgs in weight!! and that includes a noticeable increase in thigh mass!!
A couple of questions Spanglish. Ridewiser (Ride Coach) is this like a personal trainer or an on line site? What do you mean by the interval? Interval training? Could never really understand those. I agree with the long rides. I am struggling since going to the darkside (mtb). Generally those rides are no longer then 50km stop start etc. Builds strength but also mass. I am around 7kg heavier then when I was at a comfortable weight on the road. In regards to Skywalker and the Hampster, I would think thay have that platform long before the rest of us looked at a bike since school?
Interval training - very important if you want to see improvements Yes, short ride syndrome is common, means you will plateau and be a mess when attempting long rides at good speeds.
Impressive regime Spanglish, but not surprising. 4 kgs...that's the sort of weight saving I would get this weekend if I went up 1/20 on foot and naked...hmmm. I like the beach road because it's easy to get variation. Commute is always "hard" effort for 30 -35mins but my problem last year was consistancy.
Oh. And need to drop 5kg or buy a 2kg bike.
Leave pass this weekend as apparently I was miserable company having missed the ride.
I can vouch for the form of Spanglish, he took the paint off the right hand side of my frame when blitzed past me up the kinglake climb...then he belted hamster and I all the way home, whilst the joker was last seen searching in vain for an egg and bacon sandwich in the hurstbridge area...You missed a very nice ride on Sunday georgie, I would have been grumpy too if I was you....For what it's worth I ride to work 3-4 days a week (16km return trip) and then usually do 80-100km on Sunday, been running and swimming a bit lately getting ready for the falls creek tri stupidity thingy
PS - This is the first time I've looked at this thing for ages, will try and pay more attention in coming weeks...
i checked the odometers, the Scott has 3000 on it, the Lemond 1500, no odometers on the commuters but work is 15ks each way. All that since July 18th 2010.
The two areas which dramatically improve performance are the interval training and the long distance slow ride. Some of the guys in SKCC will do 6/700ks slow rides per week for a month to form a base before resuming normall rides. Often this is best done in autumn.
That all sounds great in theory but 700k a week slow ride equates to about 25 hours plus on the bike = no marriage or business. They must be single men and not like beer? You are so right about the slow rides. I guess I could do 1 slow ride on the road and treat the mtb as intervals? Front what I have read intervals are flat out stop flat out stop etc.
They ride 6 days, all in the mornings, 4 x 65ks down to Mordi, 2 x 125ks to Mornington at the weekend gives you 500 and if you start at 5.45 your marriage will remain intact! Remember, this is a one off month that gets built on, its not ongoing. Once you have done that you simply top up once a month with a ride to Dromana or Sorrento.
Good interval: 10 mins warm up, 1.5 max/3 rest - repeat 5 times, 5 mins gap, 1max/2 rest - repeat 5 times, 5 mins gap, 3 max/10 warm down. Just over an hour once a week. The 'rest' heart rate should be your endurance heart rate ie about 130 to 140. Max should be at least 95% of your max heart rate. When you accelerate up to the max from the resting rate that should be at full pace so as to get the heart rate up, its no good reaching the max at the end of the 1.5 min burst.
I do a bit less than you machines. - 4 days commuting mtb to work, 100km per week. (maintains strength as there are a number of short steep climbs, no lights so mix up the daily pace and keeps weight down) - Every 2nd Sunday around 70km, ideally hills. Like to add in a long slow ride every 2nd month to maintain endurance.
Key things for me; - diet - recovery - clean chain
I know the extra kms and training plan would make a big improvement but can't find the time or commitment. A mate at work who was similar to me a year ago, got a coach and raced last winter & spring and recently did the 1/20 in 15 mins flat.
No. You're right Basso. You should be very weary about any attempt to improve as there's no telling the consequences...Just keep a cap on it.
Spanglish, we need to get a group of say 4-6 (more if we can) to do our own rotations to mordi (or blvd if that works) to effect the regular interval training. Once we're up and running we don't let anyone in the rotation unless they know the sequence. Newbies can hang off the back until they build. for a 1 in 4 we do 90 second rotations which gives a 4.5 minute break.
Thats sounds like a plan stan BUT, quite hard to organise. Really you need to drop your heart rate down to 130/140 on the rest periods, which is hard to do if your flying down the road... even when sitting in for the allocated time.
The Joker and I worked out a ride on the Boulevard that simulated what your after. Start at Chandlers ride around at an even tempo but do the rise up to the Ikea End flat out. Turn, on the way back, nearing the Chandler end there is a road down to a picnic area. 4 repeats of this road. Second lap you can go hard on each rise and rest on each descent before doing the repeats again. The other street in this area people use is Yarra St. I have not been up it but its supposed to be hard.
The only downside is that, as we know, the Boule is one of the roughest bits of tarmac in existance!!
Two options then...perhaps both. 1. Blvd. Sounds interesting anyway.
2. warm up to brighton baths. 60 second rotations to sandi footy club. steady until ...etc, etc. Pick land marks to denote a change from 60SR to steady.
I'm riding tomorrow (tues) morning so might trial it.
In the 6 months that I have had the currently speedo, I have ridden the following.
ReplyDeleteRoad Bike 16 rides, 818km
Mountain Bike 55 rides, 1272km
Equating over a year, that's around 4000k.
Low year for me at just over 6,500km combined
ReplyDeleteAim 12 months ago:
320km and 250 km in alternating weeks inclusive.
which should get 12,500km in the legs over 44 weeks (allowing for lay-offs, illness and morning distractions)
Hope to get back to this now. Subject to change and mood.
Monday: 24km commuting
Tuesday: alternate 24km commute and 74km beach commute
Wed: 74 km beach commute
Thurs: 24km commute
Fri: 55km beach road
Sunday: up to 120km fortnightly.
Thats impressive Mechanic. Based on my sums, thats about 50 hours a year more then what i am doing! I am spending 75% of my time on the MTB bike at present.
ReplyDeleteThe commute is a good idea. Gets the k's up and saves money. My ofice is about 2km from home...
About 250/300 a week normally, sometimes 400 on weeks where weather is good so i ride to work. But this week, with the rain, only rode Saturday (easy to Chelsea 75ks, and Sunday (hard to Kinglake 110ks).
ReplyDeleteBut that doesn't mean much, its the ride not so much the riding.
Ridewiser (ride coach) recommend 2x90ks hard, 2x 25-50k easy, interval, raceday, long easy ride. That will get you at least 300 but be specific. Its the long easy that helps build the platform, when these guys say long and easy they mean 150+ks. Also, most recommend the interval after a ride.
I have changed to 4 weeks on 1 week off regime recently. At the weekend I went up Kinglake faster than before and held the pace for the entire journey back too. Also went up Sassafras at an average of 23.5 which is way way better than ever before.
But everyones different. Its noticeable that both Skywalker and The Joker have only to do a little more work to be significantly fitter. Hamster tells me he is only doing 200 a week yet gets up the hills quickly. Filthy gerbil.
Oh..i also dropped 4kgs in weight!! and that includes a noticeable increase in thigh mass!!
A couple of questions Spanglish.
ReplyDeleteRidewiser (Ride Coach) is this like a personal trainer or an on line site?
What do you mean by the interval? Interval training? Could never really understand those.
I agree with the long rides. I am struggling since going to the darkside (mtb). Generally those rides are no longer then 50km stop start etc. Builds strength but also mass. I am around 7kg heavier then when I was at a comfortable weight on the road.
In regards to Skywalker and the Hampster, I would think thay have that platform long before the rest of us looked at a bike since school?
www.ridewiser.com.au
ReplyDeleteInterval training - very important if you want to see improvements
Yes, short ride syndrome is common, means you will plateau and be a mess when attempting long rides at good speeds.
Impressive regime Spanglish, but not surprising.
ReplyDelete4 kgs...that's the sort of weight saving I would get this weekend if I went up 1/20 on foot and naked...hmmm.
I like the beach road because it's easy to get variation. Commute is always "hard" effort for 30 -35mins but my problem last year was consistancy.
Oh. And need to drop 5kg or buy a 2kg bike.
Leave pass this weekend as apparently I was miserable company having missed the ride.
I can vouch for the form of Spanglish, he took the paint off the right hand side of my frame when blitzed past me up the kinglake climb...then he belted hamster and I all the way home, whilst the joker was last seen searching in vain for an egg and bacon sandwich in the hurstbridge area...You missed a very nice ride on Sunday georgie, I would have been grumpy too if I was you....For what it's worth I ride to work 3-4 days a week (16km return trip) and then usually do 80-100km on Sunday, been running and swimming a bit lately getting ready for the falls creek tri stupidity thingy
ReplyDeletePS - This is the first time I've looked at this thing for ages, will try and pay more attention in coming weeks...
i checked the odometers, the Scott has 3000 on it, the Lemond 1500, no odometers on the commuters but work is 15ks each way. All that since July 18th 2010.
ReplyDeleteThe two areas which dramatically improve performance are the interval training and the long distance slow ride. Some of the guys in SKCC will do 6/700ks slow rides per week for a month to form a base before resuming normall rides. Often this is best done in autumn.
That all sounds great in theory but 700k a week slow ride equates to about 25 hours plus on the bike = no marriage or business.
ReplyDeleteThey must be single men and not like beer?
You are so right about the slow rides. I guess I could do 1 slow ride on the road and treat the mtb as intervals?
Front what I have read intervals are flat out stop flat out stop etc.
They ride 6 days, all in the mornings, 4 x 65ks down to Mordi, 2 x 125ks to Mornington at the weekend gives you 500 and if you start at 5.45 your marriage will remain intact! Remember, this is a one off month that gets built on, its not ongoing. Once you have done that you simply top up once a month with a ride to Dromana or Sorrento.
ReplyDeleteGood interval:
10 mins warm up, 1.5 max/3 rest - repeat 5 times, 5 mins gap, 1max/2 rest - repeat 5 times, 5 mins gap, 3 max/10 warm down.
Just over an hour once a week. The 'rest' heart rate should be your endurance heart rate ie about 130 to 140. Max should be at least 95% of your max heart rate. When you accelerate up to the max from the resting rate that should be at full pace so as to get the heart rate up, its no good reaching the max at the end of the 1.5 min burst.
I do a bit less than you machines.
ReplyDelete- 4 days commuting mtb to work, 100km per week. (maintains strength as there are a number of short steep climbs, no lights so mix up the daily pace and keeps weight down)
- Every 2nd Sunday around 70km, ideally hills. Like to add in a long slow ride every 2nd month to maintain endurance.
Key things for me;
- diet
- recovery
- clean chain
I know the extra kms and training plan would make a big improvement but can't find the time or commitment. A mate at work who was similar to me a year ago, got a coach and raced last winter & spring and recently did the 1/20 in 15 mins flat.
15 minutes for the one in twenty! Wow.
ReplyDeleteI honestly dosnt think I have gone quicker then 22 minutes.
Me thinks new thread.
Basso, you old doper, what was your mates training program...pray tell.
ReplyDeleteOh, and I watch what I eat and drink ie if i am eating- no beer and vice versa.
ReplyDeleteNo. You're right Basso. You should be very weary about any attempt to improve as there's no telling the consequences...Just keep a cap on it.
ReplyDeleteSpanglish, we need to get a group of say 4-6 (more if we can) to do our own rotations to mordi (or blvd if that works) to effect the regular interval training. Once we're up and running we don't let anyone in the rotation unless they know the sequence. Newbies can hang off the back until they build.
for a 1 in 4 we do 90 second rotations which gives a 4.5 minute break.
Thats sounds like a plan stan BUT, quite hard to organise. Really you need to drop your heart rate down to 130/140 on the rest periods, which is hard to do if your flying down the road... even when sitting in for the allocated time.
ReplyDeleteThe Joker and I worked out a ride on the Boulevard that simulated what your after. Start at Chandlers ride around at an even tempo but do the rise up to the Ikea End flat out. Turn, on the way back, nearing the Chandler end there is a road down to a picnic area. 4 repeats of this road. Second lap you can go hard on each rise and rest on each descent before doing the repeats again.
The other street in this area people use is Yarra St. I have not been up it but its supposed to be hard.
The only downside is that, as we know, the Boule is one of the roughest bits of tarmac in existance!!
Two options then...perhaps both.
ReplyDelete1. Blvd. Sounds interesting anyway.
2. warm up to brighton baths. 60 second rotations to sandi footy club. steady until ...etc, etc. Pick land marks to denote a change from 60SR to steady.
I'm riding tomorrow (tues) morning so might trial it.