Am I going in the right direction

Choccy

I've decided this is the year I start to get really bike fit and need some training advice. I'll give you my background first and any figures I have.

Been commuting to work for the last 7 years (only 6 mile RT) every day of the week, every week of the year with the occasional 50-70 mile weekend ride once a month over the last year or so. This year I want to get into some MTB racing, time trialling and maybe some audax. I do shift work Mon-Fri, 6.00-13:50 and 13:45-21:35 erery other week so was wondering if doing longer sessions on the early shift and interval sessions on the late shift will work.

I have been doing interval sessions on the gym bikes, spending about 20 minutes at 89-92% MHR in a 35 minute session with 85% average HR, 15 mile routes to work 3 times per week and a 3 hour ride at the weekend. Also did a VO2max test and got a figure of 49.6 which I was told was good for a 38 year old. I weigh 73kg and 5'6" with quiet and athletic figure and bodyfat of 15-16%. Hoping to get under 70kg and 14%.

Turbo trainer is something I've been looking at too to help with interval sessions as I'm not sure if I'm putting enough effort in. My main goals are to be able to ride faster for longer on flat sections.

Are there any other things I should be looking to do or any books I need to be reading to help me, motivation is not a problem right now it's just the structure I need really.

Sorry to go on for so long and thanks in advance for any advice.

Choccy...

Choccy

Forgot to add that my mileage for the year is 420 miles so far with 2 days off the bike.

Choccy...

Zachariah

Unless you spend spend spend on a powermeter and associated gadgets, there's no good way to accurately say if you have the requisite ability to compete in amateur racing. If you can, grab a session on a watt bike (most gyms should have something that will give you a power readout, it won't be super accurate but it won't be too far off). Check your average for 20mins hard riding and work out your watts/kilo ratio and see where you fit in on the chart on this page.

I don't have any power meters but I do have a turbo and I did just start (road) racing. One thing I heard was you should be able to keep up 20mph on your own for an hour to think about racing. I know the perceived effort for doing that on a flat with neutral wind, so I replicated the resistance/gearing on the turbo to the same level of effort and made sure I could do that.

(I didn't win the race, but it wasn't due to lack of fitness!)

sheffsimon

Zachariah wrote:

Unless you spend spend spend on a powermeter and associated gadgets, there's no good way to accurately say if you have the requisite ability to compete in amateur racing. If you can, grab a session on a watt bike (most gyms should have something that will give you a power readout, it won't be super accurate but it won't be too far off). Check your average for 20mins hard riding and work out your watts/kilo ratio and see where you fit in on the chart on this page.

I don't have any power meters but I do have a turbo and I did just start (road) racing. One thing I heard was you should be able to keep up 20mph on your own for an hour to think about racing. I know the perceived effort for doing that on a flat with neutral wind, so I replicated the resistance/gearing on the turbo to the same level of effort and made sure I could do that.

(I didn't win the race, but it wasn't due to lack of fitness!)

How do you think we started road racing before power meters were invented?

Just get out on the bike, do some hard miles, enter some races.

At the level you are at , you are overthinking it.

phreak

As well as training I'd fully recommend making sure your diet is tip top. It makes a big difference both to the energy you have for training and the speed of your recovery.

acidstrato

never used a power meter in my life...should i not renew my racing license :shock:
every 4th cat rider buys a 5 grand bike and power meter to start off with obviously....


and Choccy, get a turbo trainer in November, right now just get on the road and ride. if you want to race then see how quick you can ride alone, or join groups of riders from clubs. I always think the bench mark for racing starts at a 30min 10Mile TT. if you can ride that in under the half hour mark (20mph average) then you should be able to physically keep up in a flat crit seeing as most only last around 45mins -1hr.

bigger longer roadraces however require more thought. after all, no point wasting time or money entering a 60mile race if you cant climb for shit

Zachariah

I wasn't advocating he buy a power meter - just that he use one if he can (sorry if you're a girl Choccy!). I found it helpful to have some kind of empirical data, but of course it's no substitute for actually doing a race. I don't have one and probably never will unless I win the lottery.

Choccy wanted, just like I did, to know if he was anywhere near the fitness level needed for even entry-level racing. Knowing your W/kilo output is a quick and easy way to tell you if you're kidding yourself or not. Lots of gyms will give you a freebie taster session
so all it takes is half an hour. If that doesn't float your boat, the 20mph-for-an-hour test was, for me, strongly indicitative of the effort required and can be done on the road or on a turbo.

You can also just turn up on race day and hope for the best. That option isn't for me, but I don't look down on anyone who goes for that.

Choccy

Zachariah wrote:

Unless you spend spend spend on a powermeter and associated gadgets, there's no good way to accurately say if you have the requisite ability to compete in amateur racing. If you can, grab a session on a watt bike (most gyms should have something that will give you a power readout, it won't be super accurate but it won't be too far off). Check your average for 20mins hard riding and work out your watts/kilo ratio and see where you fit in on the chart on this page.

I don't have any power meters but I do have a turbo and I did just start (road) racing. One thing I heard was you should be able to keep up 20mph on your own for an hour to think about racing. I know the perceived effort for doing that on a flat with neutral wind, so I replicated the resistance/gearing on the turbo to the same level of effort and made sure I could do that.

(I didn't win the race, but it wasn't due to lack of fitness!)

I did my VO2max test on a watt bike at the gym and was pushing out 225 watts at 144bpm. Think I could quite easily do 250-275 for 20-30 minutes. That would put me at 3.40-3.75. I'm also sorting my diet out and have managed to lose 2kg since the beginning of the year.

I'll start upping my power training then by doing longer intervals with less recovery, this is where I struggle to keep close to my threshold.

I'm also training on a 27lb bike with a rack, fenders and lights so I know it will be easier racing when I'm on my xc mtb. First race is Thetford Winter Series race 4. Hope to get 4 laps in as it's quite a flat course. Raced there about 7-8 years ago.

Choccy...(man)

Big Hairy Wallapers

Choccy, if your analysis and thought pattern is in preparation for the Thetford Winter Series you can defiantly relax.
I've done many of their races and the excellent Dusk til Dawn race that Paul and his team also organise.
The whole ethos is Turn up and Enjoy the ride.
You will get encouragement from riders and supporters alike.
There are many fine athletes and many riders of varying shapes and fitness levels there on the day.
No-one will judge you, just enjoy it!!!

Choccy

phreak wrote:

As well as training I'd fully recommend making sure your diet is tip top. It makes a big difference both to the energy you have for training and the speed of your recovery.

I've also started on this too. I have a protein shake after hard workouts and use compression clothing to sleep in.

The hardest thing for me was cutting down on drinking. I never have more than 3 pints on any one day and no more than 6 pints per week. I also gave up smoking 5 years ago through will power, I'm feeling the same way about training now. When I put my mind to something the only thing that stops me is me.

I think my wife likes me training to as she is being more supportive about it than ever before. Also got a 3 month old boy that motivates me.

Just want to race now, love that feeling on the start line.

Any advice on books phreak.

Choccy...

phreak

I bought this at Christmas and have been trying out a number of recipes this year. Good stuff so far.

http://www.amazon.co.uk/Go-Faster-Food- ... 900&sr=8-1

Feel like I'm eating more now than before but it's all good stuff and I've lost a couple of kg's this year already. The scales I have suggest my body fat percentage is 8% so happy with the progress.

sheffsimon

Choccy wrote:

phreak wrote:

As well as training I'd fully recommend making sure your diet is tip top. It makes a big difference both to the energy you have for training and the speed of your recovery.

I've also started on this too. I have a protein shake after hard workouts and use compression clothing to sleep in.

The hardest thing for me was cutting down on drinking. I never have more than 3 pints on any one day and no more than 6 pints per week. I also gave up smoking 5 years ago through will power, I'm feeling the same way about training now. When I put my mind to something the only thing that stops me is me.

I think my wife likes me training to as she is being more supportive about it than ever before. Also got a 3 month old boy that motivates me.

Just want to race now, love that feeling on the start line.

Any advice on books phreak.

Choccy...

:shock: Whatever floats your boat mate, but I would pin a number on first and find out what its like before f00kin about with compression clothing etc etc cos its not going to make a bit of difference.

Choccy

SheffSimon wrote:

Choccy wrote:

phreak wrote:

As well as training I'd fully recommend making sure your diet is tip top. It makes a big difference both to the energy you have for training and the speed of your recovery.

I've also started on this too. I have a protein shake after hard workouts and use compression clothing to sleep in.

The hardest thing for me was cutting down on drinking. I never have more than 3 pints on any one day and no more than 6 pints per week. I also gave up smoking 5 years ago through will power, I'm feeling the same way about training now. When I put my mind to something the only thing that stops me is me.

I think my wife likes me training to as she is being more supportive about it than ever before. Also got a 3 month old boy that motivates me.

Just want to race now, love that feeling on the start line.

Any advice on books phreak.

Choccy...

:shock: Whatever floats your boat mate, but I would pin a number on first and find out what its like before f00kin about with compression clothing etc etc cos its not going to make a bit of difference.

I have raced mtb before. But not when I have trained properly, I've only ever raced by riding more miles. I feel a lot stronger than I ever have before from doing interval sessions.

Just want to get my flat speed up a bit as I'm ok on the climbs and technical side, although Thetford isn't exactly technical.

Choccy...

9jan11

did a VO2max test and got a figure of 49.6 which I was told was good for a 38 year old.

So my VO2 max test of 72 is not to shabby at 47 years old then.