Speed gain from weight loss

Murr X

Tom Dean wrote:

carrock wrote:

I'd agree that vo2 max is a primary factor- but leg strength can't be dismissed as wholly irrelevant

http://www.cyclesportcoaching.com/Files ... aining.pdf

First line of linked article

There are a lot of theories on strength training for cycling out there, and unfortunately not a lot of science
to back them up. Therefore, the following strength training recommendations below are based on my
reading of a lot of literature, books and articles on this topic.

No references provided.

Presumably since there is not a lot of science to back up his ideas, the author has based the article on his reading of a lot of other people's uninformed opinions.

This last sentence in bold is likely the case and it is sadly in human nature to strongly believe in things even without any evidence witnessed. This behavior can be very difficult to spot in oneself and it bodes very badly with another human trait which is the need for an opinion on a topic which they have little to no understanding of.

I hope that did not sound too of topic but to be able to understand physiology adequately and how it relates to training you must vitally understand where your information is coming from and what is forming your opinions. Unfortunately it would be a lie to state that most people are capable of this task (I want nobody to be offended by that statement please understand that).

Murr X

carrock

I accept the foregoing points. It's important to qualify the point my comparison of squat weights in the gym didnt relate to anaerobic weight lifing buut relates to bodypump classes. In other words- the comparison relates to a 6 minute squat routine using moderate weights for , say, 400 repetitions without a break. Such as might be found in a track sprint, and not wholly anaerobic

Although I still contend that whilst cycling is primarily an endurance sport and v02 max is highly relevant, I don't find leg strength to be totally irrelevant as has been stated

markos1963

Well I've lost a stone since first putting this thread up so I thought an update was in order. On thursday evening I did my local club 10TT and took 1m 13s off my best time on that circuit. This was significant as it is a fairly hilly course(B10/5 Sheringham) and so the improvement was noticable. Tomorrow I'll be racing on a flatter course so it'll be interesting to see if I gain much more time over my previous best on that course.

BeaconRuth

markos1963 wrote:

Well I've lost a stone since first putting this thread up...........

Chapeau Markos! And congratulations on the course PB.

Ruth

simon_e

carrock wrote:

I still contend that whilst cycling is primarily an endurance sport and v02 max is highly relevant, I don't find leg strength to be totally irrelevant as has been stated

You're entitled to your opinion (and do whatever gym work you wish, of course) but it is generally held that to improve as a cyclist and lose weight the time you spend pumping iron would be better spent riding a bike. Practice that which you wish to get better at.

Well done markos, 1:13 is a significant improvement. IMVHO I'm sure the loss of fat from around organs, muscles etc will mean your body can function more efficiently, which could make a difference over the whole course as well as the loss of weight helping you on the climbs.

During the lumpy stage 9 time trial in this year's Tour I'm sure Michael Hutchinson said that 1kg weight difference is worth 5 seconds over this kind of distance (41.5 km / 26 miles), which was less than I expected. I do think that we are led to believe by marketing, test reports and so on that a lighter bike is such a desirable goal yet the differences are often tiny while the wallet-emptying potential is significant. But it's also much easier to sell lightweight parts than a healthy diet and restraint at the dinner table.

markos1963

Well I'm just back from my flat TT and I have gained 35s on that course ( which is now my outright PB, 24m 45s) so the improvement is significant but not as dramatic. Not a scientific conclusion obviously but interesting. Plan is now to lose the other 14lbs to bring me down to 12st and see what that brings. Unlikely to be achieved before the end of the season but I hope to be slim and fast for the start of the next. Who knows I might even break 2hrs 30m on Ruths Little Mountain TT next year!

markos1963

Sorry to drag this thread up again and to have a little brag.
I eventually got rid of the two stone and so far the season has been going well with PBs already. The most significant being the Little Mountain TT. On a 39m course I took over 30 mins off my time from last year and managed to get up Ankerdine Hill without stopping and walking. The hills still feel tough but i go up them far easier and quicker than before without the bulk to drag up with me.

Setarkos

Congratulations!

Would you mind sharing how you lost that weight. Just more training or did you change your diet significantly?

markos1963

Setarkos wrote:

Congratulations!

Would you mind sharing how you lost that weight. Just more training or did you change your diet significantly?

Thanks

No great science, all I did was start to commute 16 miles each way from work. It made me ride rather than get home and cop out if the weather wasn't good or I felt tired. Recently I have ridden in fasted on morning shifts, the hour of riding being perfect for this type of thing. I still eat up to 3k calories a day, all good stuff though with plenty of fruit,veg and lean protein. I expect the last half stone I want to lose will have to come from a more careful approach to how many calories I am eating.

Setarkos

Eat some protein (shake, cottage cheese, quark or similar - no carbs) before your fasted rides to protect your muscles.
Otherwise I think you'll get those last few pounds off gradually without changing much - sounds like you lost that weight in a very healthy manner.
Maybe cut out sugar completely if you haven't already except on rides longer than 2h - coffee, tea, and fruit juices included