West Lothian Roadies
Comments
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Hi Grant
Before you start a session you'll need to decide what you want to get out of it, do you want to improve your time trialing, sprint, spin or strength?
you can then work out drills to focus on different areas. At Bill's session we worked on different areas, after a warm up of 15 mins we rode 20 mins at about 80% of max, then did some big gear sprints, then onto a spin session in a smaller gear and finishing with some big gear pyramids.
In this weeks wrap I'm going to attach an excel document form Simon which has a few different work outs
I'm off on holiday this weekend so won't be on the rides, have a good one (or two). If possible can someone write down everyones name who goes out so I can stick it in the mail out?
cheers
OS 650 -
Hi Matt,
I'd like to improve my climbing and recovery. I assume this would be classed as strength/endurance?
For example, on Sunday's run for the first 20 miles or so I felt really strong then all of a sudden, after climbing the hill to Cowdenbeath then riding into the wind for a few miles towards Kinross, my legs really struggled on even slight hills. By the time we got back to Skinflats I was really struggling to turn the pedals on the dead flat road to Grangemouth as there was a really strong side wind.
Other than wheelsucking(!) or not eating rolls and black pudding at the cafe stops (!!), what's the best kind of training to improve on these 60 milers?
P.S. I won't be out on Saturday as I have to work however I hope to manage along on Sunday.0 -
Hi Grant
I'm not an expert, and I'm not a coach, so I might not be the best person to ask I can only say what seems to work for me.
There is nothing wrong with wheel sucking, its a good technique to learn and use to your advantage to help you recover as you ride until you get stronger
It sounds like you need to build up strength and endurance plus you might have bonked a bit too. You need to train with what you want to achieve in mind. If you only want to do 10 and 25 TTs at a high intensity there isn't much point riding 80 miles at a low intensity
So if you want to get better at longer rides keep going on the sunday runs, the more longer miles you do the better you'll get
Your body will recover quicker as you get fitter, but you do have to give it the opportunity to recover, so after a hard ride rest up.
For me the way to get stronger is to push yourself beyond your normal comfort zone.
Last year I did very few long rides but rode shorter ones at a high intensity and sometimes interval training. but threw in a 4 or 5 85 milers into the fintry hills at a high intensity
Long intervals are a good way to build strength - start with 2x5 mins at TT pace and build up until you can do 2x20mins with 5 minute recovery between each set.
Struggling on the long rides will do you some good if you recover after. Up until xmas I wouldn't bother with intervals, just go on the Sunday and Saturday runs using them to build endurance and get your body used to riding longer distances - that's what those rides are for. Once you get this base then start upping the intensity in the new year.
But again I'm no expert, and I'm not as strong and fit as other riders...
OS 650 -
Thanks Matt,
To be honest I don't really have specific 'goals' as such, other than to enjoy my first season of club riding next year and take part in some time trialling. Most probably 10 miles, perhaps a 25. I'd like to think I could do a flat-ish 10 miler in 25 minutes. I don't know how realistic this is given my 12 mile commute takes me about 45 minutes!!.
I'll just keep plodding away
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If that's what you want to do, enjoy your sunday rides, build up endurance and then gradually increase the intensity jan-march to start racing in april.
For 10TTs and 25TTs the shorter, 1min to 4 min, intervals are good and mix in a few 2x20mins for the 25TTs
A sub 25 min 10TT is a good goal and doable in a first season but it isn't easy!
Get some experience of doing races early on and aim for getting under 25 by end of july-start of august.
In the new year, on your commute, start building up your speed for short stretches untill you can do the whole ride at 23-25mph. But don't do that every day, you need time to recover
Actually doing the TT racing really improves fitness.
PS there aren't many flat TT courses in Scotland!
OS 650 -
Hi Grant
Just do what I did. Buy the Tacx VR DVDs for the Pyrenees and the Alps, and get on your trainers. Plenty of 'hills' there.
Hey, we can connect our Tacxs to the internet and race against each other in the comfort of our garages (as soon as I've sorted out my software error).
Tobias0 -
Hi Tobias,
Unfortunately I discovered my old laptop couldn't support the graphics requirement of the Fortius so I just bought a Tacx Satori which I should hopefully have tomorrow.
However, I shall still be King of the Mountains in my own mind
Is the Fortius good then?0 -
Hey Matt,
The flat course I had in mind was the one Stirling use out on the Kippen flats.
Flat as a pancake however very strong prevailing winds!0 -
Hi Grant
Yes, I have the same problem. The Fortius software needs quite a poweful computer and a 256mb graphic card. It runs well enough on my PC but not on my laptop. Looks like I have to get a new one (or more likely another PC).
Cheers,
T.0 -
Yeah, unfortunately I couldn't justify the extra cost at the minute. Perhaps in a year or so I may upgrade the computer and when I do I'll make sure it can handle the requirements of the Fortius, just in case I'm tempted again!
For now I think I may give one of the Carmichael Training DVDs a bash....0 -
I am not keen on getting another computer either. But I've already bought the trainer so don't have much of a choice (unless I sell it again). I bought the i-magic not the fortius and am waiting for the steering frame.
I'll let you know whether it's worth the money - once it's up and running.
T.0 -
I shall not be out on Saturday,but shall make the Sunday run.
Mark.0 -
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Who is coming to the turbo session tomorrow night?
Rgds, Bill0 -
Hi Bill
I shall be at the Turbo Night
Went on the Sunday run this week.Ten left the Cross(Me,ElCampesino,Ronnie,Neil,Robin,David,Jim? and new recruits Jim,David and Sam) and covered 50 miles over into Fife.Weather was a bit wild after the Cafe stop at Forestmill.
Cheers
Mark.0 -
Bill, count me in.
Cheers David0 -
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Hi Grant
The route was slightly different in that we never went up to Cowdenbeath and Kinross.
We went through Rosyth,Limekilns,Charlestown,Oakley and up to Saline.We then traced the route we went last week.
Mark.0 -
Well done for venturing out in that weather anyway!
I was sitting in work at 11am on Sunday morning and it looked like doomsday outside!
Anyhow - I now have my new Tacx Satori and am very pleased with it so i'll be spinning away on my own tonight whilst watching the football on the telly!
Cheers,
Grant0 -
Is there any members of the West Lothian Clarion that do not have SKY television as yet. If so I have three friends and family vouchers left to issue prior to 31/10.
This would entitle 3 people their sky package half price for 12 months and free sky box and standard installation. SKY HD box is £49 pounds again with free installation, however you are required to pay £10 monthly for the HD channnels.
It can also be arranged for 3 free months of Sky talk unlimited.
The offers only valid until end of the month so first three people to reply will get offers as long as they are paid up member of West Lothian Clarion. Further offers may be available throughout the year and will me posted when known.
Regard David0 -
Hi folks, I have just received word that Bill has had to cancel this evenings turbo session. He plans to re schedule it for this thursday night.
Please post on forum if you can attend.
Regards David0 -
Managed out for 37 miles this afternoon in pouring rain only to find my gore tex jacket letting in water. Does anyone know of anywhere I can have the jacket tested/repaired.
Cheers David0 -
I'm not doing the braveheart but I know Ronnie is.
Its a really good event and has a last day at school vibe plus you get a chance to ride with the stars
I can send you ronnie's contact if you like
Matt0 -
Hi dm10599,
Re: your goretex jacket. I have had leaking goretex jackets before. The best thing to do is get a big jiffy envelope or similar and post it to Gores fabric division in Livingston at Simpson Parkway at Kirkton. Say you want it tested etc and you are a bit disapointed with its performance. Withiin 4-6 weeks they will send you out a brand new replacement jacket. I have done this twice, and have had jackets and leggings replaced. They seem to have a no quibble replacement policy. This is your best bet, will be doing the same myself shortly as mine has had it.
Rgs
Andy.0 -
Hi Matt,
I think I'll just plod along at my own slow pace on Saturday - I haven't decided yet whether to do the 44 or 20 miler anyway - I'll see on the day what the weather's like!!
I may just do the short course regardless as I think my other half and daughter were intending coming with me so I don't want to leave them hanging around waiting on me for too long.0 -
Andy, thanks for the advice re my jacket. I have just phoned Gore at Livingston and they have asked me to send it back. Should I wash it thorougly first or is it best to leave it in the same condition as when I found it to be leaking. Went out today for 45 miles but did'nt bother taking it out my pocket given the poor performance of it.
Regard
David
PS, anyone up for going out on Friday during the day sometime after 11am.0 -
Hi Bill
Sorry I could not make it to the Turbo Night tonight.I am only just in and saw you called.
Anyone going to venture out on Saturday?? Weather looks great I have the lights looked out for an early start and the mudguards no longer rub...
Cheers
Mark.0 -
David,
Your jacket should be fine the way it is unless it is covered in muck then it might need a wash.
Andy.0 -
Bill - apologies for not making it to the turbo session either as was doing battle with my central heating system.
Don't think I'll be able to make it out on Saturday (nothing to do with the weather - honest)as have relatives decending, but hopeful for a Sunday run.
Cheers
Mike0 -
Hi Sparky Mark
I am planning to be there. I won't be able to come out on Sunday, though.
See you at 8am (the last time until March).
T.0
