Gym Training

daviesee
daviesee Posts: 6,386
edited November 2009 in Road beginners
Hi,

I won't go out when it is dark outside (I know MTFU, I am that mouse, pass the brie).
So the only time I can get out on my bike is at the weekend, weather permitting (again, pass the brie).

Therefore I am going to the gym 2 nights a week and here are some scarey statistics from last night.

5 mins light warm up, 20 mins stationary bike, 20 mins XC ski, 20 mins bike, 10 mins cool down.

On the ski machine (kind of replicates being out of the saddle and I prefer it to the stair master) - Average power output 330 watts (sounds fair), 350 calories (sounds high but I like it).

On the bike each time - Average power output 260 watts (again, sounds fair) , 300 calories (again, sounds high but I like it), 10 miles :shock: Editted, bad maths
That means an average 30mph. How good am I? 8) Editted, bad maths

Now for the real question (eventually, I hear you say) what power output should I be aiming for as a recreational cyclist wanting to keep in shape over the winter?
None of the above should be taken seriously, and certainly not personally.

Comments

  • porker33
    porker33 Posts: 636
    Agree on spurious data from gym machines, but are you sure those figures are Miles and Kilometers?

    Most gyms I use seem to be metric, even so it is hard to comprehend.
  • Sirius631
    Sirius631 Posts: 991
    It's different for everyone. Really, over autumn/winter is the time to be working on your base endurance, which the training manuals call 'level 2'. For me level 2 equates to 124-134 bpm heart rate and 240watts. If you don't know your heart rate zones or power zones, level 2 is a level where you're breathing deeper but can still hold a conversation.

    340watts will probably be taking you into your threshold zone. I was the top of my threshold zone when I last had it checked.

    As you said, you can't trust those machines. Heaven knows if they were ever calibated, and they are probably set up to flatter the user.
    To err is human, but to make a real balls up takes a super computer.
  • daviesee
    daviesee Posts: 6,386
    Hi,

    Original post editted due to bad maths.

    The new readings are not so bad, as there is no wind after all :wink:

    Level 2 sounds about where I am, level 3 maybe when I push it (fast track on the ipod) but I don't have a heart monitor to back that up. Christmas maybe? :D

    The 340 watts on the ski machine is probably due to my weight (14 stone) so I have to set the machine at it's highest effort level to feel the resistance. I have seen 450 watts on short bursts when I push it :D Definately at max heart rate there though!

    Good to know that I am in the right ballpark, thanks!
    None of the above should be taken seriously, and certainly not personally.
  • hopper1
    hopper1 Posts: 4,389
    Gym equipment usually set to read in metric units, therefore your 30mph is probably a kph reading which is equivalent to 18.7mph. Your 260watts output is ballpark for that speed.
    Your main question
    What power output should I be aiming for as a recreational cyclist wanting to keep in shape over the winter?
    is a bit like 'how long is a piece of string?'
    It depends on your maximum power output, if you know it...

    This post may well be better answered if placed in the 'Training' forum :wink:
    Start with a budget, finish with a mortgage!
  • daviesee
    daviesee Posts: 6,386
    hopper1 wrote:
    Gym equipment usually set to read in metric units, therefore your 30mph is probably a kph reading which is equivalent to 18.7mph. Your 260watts output is ballpark for that speed.
    Your main question
    What power output should I be aiming for as a recreational cyclist wanting to keep in shape over the winter?
    is a bit like 'how long is a piece of string?'
    It depends on your maximum power output, if you know it...

    This post may well be better answered if placed in the 'Training' forum :wink:

    It actually says miles in the text when the data comes up but as I average around the 18.7 on the bike for real then that could make sense. I still like to think that it is due to the lack of wind so leave me to my delusion :wink:

    I have no heart rate monitor or power meter so I have no clue as to where I am on this basis. Average heart beat of 48 at rest though so that's good :D

    Just looking to comfortably do the weekend cafe runs as I do just now and maintain that, plus a bit of preperation training for the Caledonian Etape.

    Fair point about the training Forum :oops:
    None of the above should be taken seriously, and certainly not personally.
  • hopper1
    hopper1 Posts: 4,389
    Ofcourse, I meant to say that in your individual case, you're probably still doing 30mph... :wink:

    If you're still doing the weekend ride, then I'd just do intervals when on the machine...
    Start with a budget, finish with a mortgage!
  • amaferanga
    amaferanga Posts: 6,789
    I suspect the absolute values are pretty meaningless, but you could probably use increases in average speed/power to track your improvement.
    More problems but still living....
  • phreak
    phreak Posts: 2,954
    The powermeter on my turbo tells me that 30kph is around 180 watts. I'm only 60kg if that makes any difference, but I don't see why it should. It's worth remembering that Geraint Thomas averaged I think around 400 watts for his win in the individual persuit recently so I'd be surprised if you were anywhere near that given just how much better pros are than us mere mortals.
  • daviesee
    daviesee Posts: 6,386
    I have moved over to the Training Forum.

    Thanks guys!
    None of the above should be taken seriously, and certainly not personally.
  • stronginthesun
    stronginthesun Posts: 433
    1 hour and soaked through with sweat tells me ive done enough at the gym
  • daviesee
    daviesee Posts: 6,386
    In that case I am definately on track! :P
    None of the above should be taken seriously, and certainly not personally.

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