#8214324 - 05/17/15 08:45 PM
Re: Cyclists that race - training
[Re: nato2377]
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shamrok
Post Master Sr
Registered: 11/04/01
Posts: 6338
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I accept I have an issue, that issue is being on a damn bike - preferably mountain and on the dirt.
For that, I and a few others have been going crazy not being able to ride once in the past 2 weeks and having our race this weekend x'd due to rain. So we drove to Amarillo and back to race a non-sanctioned event that proceeds went to some Children's home fund (entry 25 bucks - thanks usac for making shit expensive.. assholes)
730mi round trip - barf
but was totally worth it - awesome trail
you think Oklahoma is flat? try the Texas panhandle - but fortunately you start getting into much more ravine-ish riddled terrain around town that allowed them to get a decent amount of climbing out of (650ft/8mi lap)
ended up 3rd in the Cat 2 Under 40 group - 4th in the overall class. Damn locals just were railing it - so hard to keep up!
and beer for trophies
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#8215043 - 05/18/15 02:38 PM
Re: Cyclists that race - training
[Re: shamrok]
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nato2377
Post Master Sr
Registered: 07/09/07
Posts: 3465
Loc: Denver, CO
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another bad race. mechanical issues right from the start. chain keeps sliding off the bottom pulley on rear derailleur and getting wedged in between the pulley and the hanger cage thing. can still ride it but between the drag and the noise its not really feasible. so my race was over 200 yds in. I trudged my way around slowly and kept stopping to put my chain back on the pulley and finished all 4 laps in 2hr 15 min, dead last. but due to 6 DNF's and a DQ, i was 10th in the class and won 65 bucks. thats why you always finish! that sucks dude - is the jockey wheel worn down or the cage slightly twisted?
the wheel is worn but everything looks ok. my teammate owns a bike shop and looked at it before the race and he said it looks ok and the wheel "isnt that bad..ive seen way worse"
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#8215049 - 05/18/15 02:40 PM
Re: Cyclists that race - training
[Re: robbbby]
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nato2377
Post Master Sr
Registered: 07/09/07
Posts: 3465
Loc: Denver, CO
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another bad race. mechanical issues right from the start. chain keeps sliding off the bottom pulley on rear derailleur and getting wedged in between the pulley and the hanger cage thing. can still ride it but between the drag and the noise its not really feasible. What brand rear derailleur? I had this happen with THREE separate sram XX rears. They kept warrantying them and it kept happening. Terrible design, cage was too thin and light weight and had too much flex, also back then there were no clutch derailleurs. Your bike is pretty damn new, it should have a clutch on there that keeps everything nice and tight, i'm really surprised.
shimano xt . It does have a clutch but it doesnt help. think the wheel is just worn too much. which sucks cuz like you said its not that old
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#8215700 - 05/19/15 12:52 AM
Re: Cyclists that race - training
[Re: shamrok]
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gamby
Post Master Supreme
Registered: 11/01/99
Posts: 40865
Loc: RI
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That newfangled clutch shit is still Greek to me...
Hopefully, it's something as simple as the pulley, although that seems odd for a bike that's relatively young.
_________________________
___________________________________ gamby still have an EM1--go figure 
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#8219841 - 05/21/15 04:58 PM
Re: Cyclists that race - training
[Re: robbbby]
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The Mighty BellRacer
Daps up men at the gym
Post Master Supreme
Registered: 05/03/00
Posts: 26614
Loc: DFW
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i'm doing a 10 week training program to help me get stronger. i love the bike but i'm not a hardcore cyclist like some of the dudes on here... but i'd like to kick up my cycling strength a notch.
i'm in week 1 and don't really want to start off on the wrong foot. i'm supposed to train 4 days, T W F Su
T = high intensity threshold booster (50min)
W = medium intensity aerobic endurance (55min)
F = high intensity threshold booster (50min)
Su = Medium intensity aerobic endurance (2hr)
I've got a scheduled ride on Saturday, so I was going to use that as my Sunday workout, but I'm afraid if I do the high intensity training on Friday, I'll be too gassed on Saturday to get much out of it. So, with the Saturday ride being fixed, where should I put the Friday workout? I'm thinking of moving it to Sunday night, since the scheduled ride is first thing Saturday morning so I'll be recovered by Sunday night to be able to hammer the high intensity stuff. Monday and Tuesday of next week are scheduled days off so that should work well.
answered my own question, but still good for me to see it all written out.
also, thanks to gamby for answering some really basic questions for me!
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#8219854 - 05/21/15 05:24 PM
Re: Cyclists that race - training
[Re: The Mighty BellRacer]
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stickaz_old
Post Master Supreme
Registered: 02/04/01
Posts: 56459
Loc: Nor Cal, Hella hurr durr
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^nice workload, git some :notworthy:
hopefully one or more of those involves hills and then another say intervals?
one ginormous threshold ride is nice, but I think they all shouldnt be like that
_________________________
Swim->Bike->Cry "I can see that nurses head bobbing around going "I AINT CANCELIN MUH PLANS, FUCK A CDC. WHO DEY ANYWAY NAH MEEN? IMA GO SEE MUH BOO" -johnso 
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#8219873 - 05/21/15 05:50 PM
Re: Cyclists that race - training
[Re: nato2377]
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dirtyS13drifta
dirtyS13drifta
Unregistered
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Ok, I'm totally unfamiliar with bike training.
What does wednesday ride do?
Whats' a medium intensity aerobic endurance that's shorter in duration than threshold rides accomplish?
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#8219887 - 05/21/15 06:10 PM
Re: Cyclists that race - training
[Re: nato2377]
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dirtyS13drifta
dirtyS13drifta
Unregistered
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Oh, gotcha
Tempo makes sense
I was assuming HIGh intensity for 50 minutes was tempo/pace, because I'd never seen HI for that long.
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#8219892 - 05/21/15 06:19 PM
Re: Cyclists that race - training
[Re: nato2377]
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The Mighty BellRacer
Daps up men at the gym
Post Master Supreme
Registered: 05/03/00
Posts: 26614
Loc: DFW
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i took it as 50min worth of interval workout ,not sure if thats what he has planned though
I'm just following the program.
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#8219894 - 05/21/15 06:24 PM
Re: Cyclists that race - training
[Re: nato2377]
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The Mighty BellRacer
Daps up men at the gym
Post Master Supreme
Registered: 05/03/00
Posts: 26614
Loc: DFW
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helps maintain your lactate threshold by working the top end of your aerobic zone ( im assuming that his high intensity rides are intervals and his medium intensity rides are tempo rides)
Yes, that's the structure as I understand it so far.
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#8219896 - 05/21/15 06:28 PM
Re: Cyclists that race - training
[Re: nato2377]
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The Mighty BellRacer
Daps up men at the gym
Post Master Supreme
Registered: 05/03/00
Posts: 26614
Loc: DFW
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oh i know you are but are you just riding literally as hard as you can for 50min or doing intervals?
It's intervals. I haven't gotten to the second high intensity workout though, they're different week to week.
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#8219899 - 05/21/15 06:34 PM
Re: Cyclists that race - training
[Re: The Mighty BellRacer]
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shamrok
Post Master Sr
Registered: 11/04/01
Posts: 6338
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stop thinking about it and just ride
in other news, bad decisions and it isn't even Friday!
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#8219911 - 05/21/15 06:46 PM
Re: Cyclists that race - training
[Re: shamrok]
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nato2377
Post Master Sr
Registered: 07/09/07
Posts: 3465
Loc: Denver, CO
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that is the epitome of all things i hate..rigid fork, hardtail,SS  congrats!
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#8221415 - 05/22/15 08:39 PM
Re: Cyclists that race - training
[Re: The Mighty BellRacer]
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volty
Post Master Jr
Registered: 10/13/02
Posts: 1661
Loc: New York
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Kind of the point. Differing length intervals train different things. You need the moderate length (20-30min) moderate effort (tempo/high z3/sweet spot) just as much as the 4x10 z4 (threshold) and 5x5 (above threshold) efforts.
I agree with above throwing in some recovery rides. If I've learned anything over the last 9 mo of real training, its to train REAL HARD, but recover, and recover REAL EASY.
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#8221935 - 05/23/15 03:08 PM
Re: Cyclists that race - training
[Re: volty]
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nato2377
Post Master Sr
Registered: 07/09/07
Posts: 3465
Loc: Denver, CO
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https://www.strava.com/activities/310245794
110 miles 7700ft climb 17.7mph avg to kick off memorial day weekend!
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#8221954 - 05/23/15 04:16 PM
Re: Cyclists that race - training
[Re: nato2377]
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robbbby
master electrician
Post Master Supreme
Registered: 01/23/02
Posts: 15428
Loc: Canada
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nato, how many days a week do you ride and how many hours a week?
Also on the topic of recovery, I splurged a little and bought some compression pants. There is a sport recovery place near me that has normatec pants, you pay a monthly membership and have unlimited use of their stuff. I did a free trial last year and really liked the pants, made my legs feel fresh. I however had no desire to drive to the 'clinic' after every ride and sit there so this year I bought my own, though I went with the cheaper doctor life/revitapump brand, so far they've been great. Last weekend was our long weekend in Canada so I was out riding all 4 days, 30-60 minutes in the pants after every ride. All 4 rides were ~2 hours each on the mountain bike and pushing hard, normally I wouldn't be able to do this 4 days in a row, my legs would feel like bricks and just overall sore. Using the pants made me feel like I had legs that had been rested, hill climbs i'd normally pass on after 3 days of hard riding I was able to do repeatedly. I definitely recommend trying them out to see if it's of any benefit.
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#8221960 - 05/23/15 04:42 PM
Re: Cyclists that race - training
[Re: robbbby]
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nato2377
Post Master Sr
Registered: 07/09/07
Posts: 3465
Loc: Denver, CO
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days a week depends but i shoot for 9-10hrs a weeks
last 4 weeks look like this:
thats like 90% road bike too
ive always wanted to get compression gear for recovery, ill def have to get some now
Edited by nato2377 (05/23/15 04:44 PM)
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#8222174 - 05/23/15 11:25 PM
Re: Cyclists that race - training
[Re: nato2377]
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gamby
Post Master Supreme
Registered: 11/01/99
Posts: 40865
Loc: RI
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Did a decent amount of climbing on a 31 mile route today:
Scenic area, too--the final climb of the day was right after that reservoir. 
I dunno if I'll be doing any time trials this summer. NE Tri took it over from the LBS and I don't know if I have to/want to be a member to race it a few times. The route is still so covered in sand that it's pretty sketchy to go all-out on. I might start doing some LBS MTB group rides tho. I'm assuming the CX park group rides will start up again, too.
As an aside--I'm a little puzzled by the full-rigid trend that's going on. It's fine for my cross bike, but I can't say there are too many trails I'd want to ride full-rigid--even on a 29er.
_________________________
___________________________________ gamby still have an EM1--go figure
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#8222206 - 05/24/15 12:27 AM
Re: Cyclists that race - training
[Re: nato2377]
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Riskhe Business
Provides a Great Work Environment.
Post Master Supreme
Registered: 05/17/10
Posts: 45629
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https://www.strava.com/activities/310245794
110 miles 7700ft climb 17.7mph avg to kick off memorial day weekend! I don't understand these numbers, this is insane. You doping or something  ? its called not being canadian
I know some fast dudes, but you blow that shit out of the water. I am honestly amazed at your results as an "amateur". Good work regardless, keep it up and keep us posted because it's motivating.
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#8222210 - 05/24/15 12:38 AM
Re: Cyclists that race - training
[Re: Riskhe Business]
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stickaz_old
Post Master Supreme
Registered: 02/04/01
Posts: 56459
Loc: Nor Cal, Hella hurr durr
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https://www.strava.com/activities/310245794
110 miles 7700ft climb 17.7mph avg to kick off memorial day weekend! I don't understand these numbers, this is insane. You doping or something ? its called not being canadian I know some fast dudes, but you blow that shit out of the water. I am honestly amazed at your results as an "amateur". Good work regardless, keep it up and keep us posted because it's motivating.
+1
_________________________
Swim->Bike->Cry "I can see that nurses head bobbing around going "I AINT CANCELIN MUH PLANS, FUCK A CDC. WHO DEY ANYWAY NAH MEEN? IMA GO SEE MUH BOO" -johnso
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#8222294 - 05/24/15 10:13 AM
Re: Cyclists that race - training
[Re: Riskhe Business]
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gamby
Post Master Supreme
Registered: 11/01/99
Posts: 40865
Loc: RI
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https://www.strava.com/activities/310245794
110 miles 7700ft climb 17.7mph avg to kick off memorial day weekend! I don't understand these numbers, this is insane. You doping or something ? its called not being canadian I know some fast dudes, but you blow that shit out of the water. I am honestly amazed at your results as an "amateur". Good work regardless, keep it up and keep us posted because it's motivating.
Yeah, it's kinda crazy what it takes to be an elite pro if this is what a fast amateur is like. 
_________________________
___________________________________ gamby still have an EM1--go figure
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#8223996 - 05/26/15 12:04 PM
Re: Cyclists that race - training
[Re: nato2377]
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The Mighty BellRacer
Daps up men at the gym
Post Master Supreme
Registered: 05/03/00
Posts: 26614
Loc: DFW
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so if your junk goes numb while in the drops, but not on the hoods, what needs changing?
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