Is my goal achievable !?
Comments
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BigMat wrote:Interesting people saying that 75kg is "sensible" and "realistic" for 1m87. I'm 1m85 and anything below 80kg is a real push for me. Maybe it depends on physique - I have sprinters' legs and tend to lose weight from my upper body, I start to look pretty unwell much below 80kg (lowest I have got is 78kg when I was foolishly running a marathon a few years ago) and also get complaints from my wife!
I once met a guy... a rower in Manchester, he was hoping to make the selection for 2008 Beijing... don't know if he did or not, however, he told me he did not allow himself a drink, not even on his birthday.
Just saying...
left the forum March 20230 -
ugo.santalucia wrote:BigMat wrote:Interesting people saying that 75kg is "sensible" and "realistic" for 1m87. I'm 1m85 and anything below 80kg is a real push for me. Maybe it depends on physique - I have sprinters' legs and tend to lose weight from my upper body, I start to look pretty unwell much below 80kg (lowest I have got is 78kg when I was foolishly running a marathon a few years ago) and also get complaints from my wife!
I once met a guy... a rower in Manchester, he was hoping to make the selection for 2008 Beijing... don't know if he did or not, however, he told me he did not allow himself a drink, not even on his birthday.
Just saying...
I'm too old for that level of commitment, and when I wasn't too old I was nowhere near committed enough!0 -
bahzob wrote:speedjunkie wrote:Quick update:
Current Weight : 83.5k
Last 20m FTP Test 1/03 - 308W
I pretty much bonked half a way this test, went to hard on the begining , hold 400W for 7m.
Currently this is my 3rd Month of serious training, this last weeks been training a average of 12h, i´ve noticed some accumulated physical and psychological fatigue , going to do some easy base miles (L1, L2) , this next week too recover.
Is it normal REALLY HARD efforts to burn you psychologically , even a day or two afterwards ?
Yes its normal. Which is why its safest to follow a plan that take account of this by interspersing easy days with hard days. I'm not sure if you are doing this or just training as you feel like it. If the latter then I really would suggest getting a copy of Time Crunched Cyclist and following one of the racing plans there. It's pretty much focussed at what you want to achieve (if you have a bit more time available than suggested then you can add an extra interval here and there.)
Also when doing a 20 minute test its probably a better strategy to start easy and end hard. If your last test was 308W for the next test aim to do the first 3 mins at around 300-305W, then up to 305-310W for 10 minutes then give it full blast for the last 5. If you can push and hold big numbers during this last 5 you really will be making progress.
Good advice, i´ll do that next time , i go for a 20m ftp test
As for the structured training, im gonna order the book, and start to train a bit more seriously instead by feel. Like i have been doing this last months.
As i said in previous post´s i can devote from 10h up to 16h max per week
And another question, for structured training how do you guys fit social rides with training schedules, i got a friend into road cycling and he is no slouch but not at my level, and when i ride with him the intensity softens up a bit, i only ride with him like 2, max 3 times, per week , my method is doing the recovery days when i ride with him.
Thanks for the advice0 -
BigMat wrote:Interesting people saying that 75kg is "sensible" and "realistic" for 1m87. I'm 1m85 and anything below 80kg is a real push for me. Maybe it depends on physique - I have sprinters' legs and tend to lose weight from my upper body, I start to look pretty unwell much below 80kg (lowest I have got is 78kg when I was foolishly running a marathon a few years ago) and also get complaints from my wife!
400w for 20 minutes sounds a lot more achievable in comparison, however it all depends on the individual. As others have pointed out, big changes can be achieved but probably aren't the norm - a lot will depend on where you are at the moment and how well you respond to training.
Depends of the build i guess, i have sprinter legs and wide torso, but could do some toning, also i still have a bit to lose from the upper body, when i played handball my weight would stabilize at 83k, today i weighted 82.5 after the daily ride haven't been this light for the last 8y !!!
It´s all about the frame size
BigMat try to do this frame test, its really simple just measure the circumference of your wrist
http://www.nlm.nih.gov/medlineplus/ency ... /17182.htm
Height over 5' 5"
Small = wrist size 5.5" to 6.5"
Medium = wrist size 6.5" to 7.5"
Large = wrist size over 7.5"
I have exactly 6.50 -
Not sure how relevant that is. My wrist is 8 inch and I've been 75.5kgBlog on my first and now second season of proper riding/racing - www.firstseasonracing.com0
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okgo wrote:Not sure how relevant that is. My wrist is 8 inch and I've been 75.5kg
What height okgo?0 -
Just under 6,1Blog on my first and now second season of proper riding/racing - www.firstseasonracing.com0
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okgo wrote:Just under 6,1
You have a big frame, with big bones. Do you find it hard maintaining the 75k ?0 -
I've only hit it once, and yes, I was constantly ill and my collar bones were sticking out like coat hangers. Back nearer 78/79 now.
Sadly big bones don't help in cycling eh! Maybe I should consider another sport!Blog on my first and now second season of proper riding/racing - www.firstseasonracing.com0 -
Just measured and I'm 7.25" which puts me in the large category. I must say that surprises me, would have thought my wrists were smaller than average if anything. Anyway I guess it is consistent with my struggles to get weight down much below 80kg!0
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8" @ 5'10". So its my big bones that are the problem with weight. My local Chinese will be happy !!0
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Hate running
Blog on my first and now second season of proper riding/racing - www.firstseasonracing.com0 -
Running is worse than cycling for the big boned - on a bike it might slow you down a bit, running it just destroys your knees. I also hate swimming. Still, might do a triathlon one day...0
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Yeah, i was keeping quiet about thatBigMat wrote:Running is worse than cycling for the big boned - on a bike it might slow you down a bit, running it just destroys your knees. I also hate swimming. Still, might do a triathlon one day...
Although since I started running at a higher cadence with minimalist runners I haven't had any real knee problems.0 -
Been reading Joe Friel training bible, he clearly states that in the first year, a Cyclist , dosent need any type of structured training, and just put the miles, and only after the first season it should start following a structured training. Also i want to buy the Time crunched cyclist , as recommended on a previous post.
Any opinions on this ?
Also i know i don't have physique of a climber 6´2 82.5kg for now, but i don't know why i feel naturally attracted to them, and want to focus most of my efforts becoming a really good climber, i love the mixture of pain and sense of achievement associated to climbing.
This last 2 weeks been feeling more strong and with fresher legs. Also started to doing Hil climb repeats a 1mile 7% grade near home, and been training a average of 11h \ week.
The other day was feeling fresh and did a 5m all effort and did 423W
Also it has been noticeable , my HR been slowly dropping for the same effort not so long ago.
Got to test my ftp at 20m, but i´ll wait a couple more weeks to do that.
Current Stats
5m : 423W 16/03
20m : 308W 8/02
Weight : Slowly dropping 82.5kg0 -
Got another question, my Most used Circuit for week rides is a 40km route with 600m climbing.
I could extend it for more 10km and make it around 50km with 1000m.
Would it be too much ? 50x5 plus with a 100 km (with around 1200m gain) ride on the weekend, with one day rest?
300-350 km weekly with 5000-6500m of climbing ?
My actual stats are 250 kms with a average of 3000m - 11hours \ week
I´m afraid of overtraining for the last three months and a half i can honestly say last time i felt my legs truly fresh, i dont have any extreme fatigue but when i always go up a fleet of stairs i quickly notice the accumulated fatigue on the legs.0 -
I'm not qualified to give you useful input about the volumes you're doing but I'm just wondering about your rest periods and/or variation in volume. You say you take one day off a week but do you take any easy weeks?speedjunkie wrote:Got another question, my Most used Circuit for week rides is a 40km route with 600m climbing.
I could extend it for more 10km and make it around 50km with 1000m.
Would it be too much ? 50x5 plus with a 100 km (with around 1200m gain) ride on the weekend, with one day rest?
300-350 km weekly with 5000-6500m of climbing ?
My actual stats are 250 kms with a average of 3000m - 11hours \ week
I´m afraid of overtraining for the last three months and a half i can honestly say last time i felt my legs truly fresh, i dont have any extreme fatigue but when i always go up a fleet of stairs i quickly notice the accumulated fatigue on the legs.
I'm sure there will be others who disagree but it's commonly advised to take rest weeks where you back off the volume a bit. I've never done huge volumes of training but even so, when I'm preparing a schedule for myself I incorporate an easier week every 4 or 5 weeks. Aside from any physical arguments, there's a psychological benefit to an easier week as it can help avoid it becoming a long hard slog and help you maintain motivation in the long term.0 -
Ai_1 wrote:
I'm not qualified to give you useful input about the volumes you're doing but I'm just wondering about your rest periods and/or variation in volume. You say you take one day off a week but do you take any easy weeks?speedjunkie wrote:Got another question, my Most used Circuit for week rides is a 40km route with 600m climbing.
I could extend it for more 10km and make it around 50km with 1000m.
Would it be too much ? 50x5 plus with a 100 km (with around 1200m gain) ride on the weekend, with one day rest?
300-350 km weekly with 5000-6500m of climbing ?
My actual stats are 250 kms with a average of 3000m - 11hours \ week
I´m afraid of overtraining for the last three months and a half i can honestly say last time i felt my legs truly fresh, i dont have any extreme fatigue but when i always go up a fleet of stairs i quickly notice the accumulated fatigue on the legs.
I'm sure there will be others who disagree but it's commonly advised to take rest weeks where you back off the volume a bit. I've never done huge volumes of training but even so, when I'm preparing a schedule for myself I incorporate an easier week every 4 or 5 weeks. Aside from any physical arguments, there's a psychological benefit to an easier week as it can help avoid it becoming a long hard slog and help you maintain motivation in the long term.
Thks for the input, i dont feel i´ve taken my body to a extreme that i need easy weeks, regulary i ride at a confortable hr Zone 2 , 3 , the majority of the time , with some intervals here and there.
But now that im thinking of bumping my climbing efforts and therefore intensity , i think i´ll take a easy week every 4, 5 weeks just like you said.
Little update feeling more strenght on the legs, and feeling overall good except a little tired, this weekend i´ll hit the moutains and do a 20m ftp test.
Also: My current weight 81.5k the lightest i´ve been for the last 14y (i would always oscillate between 82-94),
Can´t wait to hit sub 80, my gf is already complaining if i get much lighter im getting to thin, i´m not doing a diet of any kind, and been eating clean and alot. So i will let the body decide when enough is enough my estimations are around 75k. 0 -
Brief update finally i did another 20m ftp test, hard work is paying off 322 new record.
Current Stats
5m : 423W 16/03
20m : 308W 8/02 ----> 322 : 28/03
Weight : 82.5kg0 -
speedjunkie wrote:Been reading Joe Friel training bible, he clearly states that in the first year, a Cyclist , dosent need any type of structured training, and just put the miles, and only after the first season it should start following a structured training. Also i want to buy the Time crunched cyclist , as recommended on a previous post.
Any opinions on this ?
Gz on your latest improvements
I like Joe Friel and his advice has been a great help but not everything he says is the absolute truth. If you have a power meter then, if you are chasing a goal with specific objections like yours, the sooner you start structured training the better as that way you will build up a body of information that will help you understand what works for you and what doesnt.
The other main issue with Joe is that, again imo, he overemphasises the importance of base training. If you follow his guides you will do little threshold+ work over winter. This is just about OK if you have unlimited time to train but not if you don't.
His views on this subject have been superceded, especially for part time athletes which is why I would recommend TCC for most amateurs, especially if they have limited time and their prime goal is about threshold/VO2.
Joe himself has revised his opinions. His latest book is aimed at 50+ riders and his single main emphasis is the importance of maintaining high intensity.Martin S. Newbury RC0 -
PS My experience is that it is best to focus on building power OR losing weight.
You can do both and often have to but they can conflict with each other.
Since you are aiming at a power number I would just concentrate on that and eat sensibly without making any especial effort to slim down. Chances are you will shed a bit anyway but if not then don't worry about it.
Eventually you will hit a power plateau when you can't seem to get any stronger. If losing a bit of weight is also desirable this is a good time to swap emphasis and keep your training load steady as you diet.Martin S. Newbury RC0 -
bahzob wrote:speedjunkie wrote:Been reading Joe Friel training bible, he clearly states that in the first year, a Cyclist , dosent need any type of structured training, and just put the miles, and only after the first season it should start following a structured training. Also i want to buy the Time crunched cyclist , as recommended on a previous post.
Any opinions on this ?
Gz on your latest improvements
I like Joe Friel and his advice has been a great help but not everything he says is the absolute truth. If you have a power meter then, if you are chasing a goal with specific objections like yours, the sooner you start structured training the better as that way you will build up a body of information that will help you understand what works for you and what doesnt.
The other main issue with Joe is that, again imo, he overemphasises the importance of base training. If you follow his guides you will do little threshold+ work over winter. This is just about OK if you have unlimited time to train but not if you don't.
His views on this subject have been superceded, especially for part time athletes which is why I would recommend TCC for most amateurs, especially if they have limited time and their prime goal is about threshold/VO2.
Joe himself has revised his opinions. His latest book is aimed at 50+ riders and his single main emphasis is the importance of maintaining high intensity.
yeah i thought a little about this , and i think your right. I have to get my hands on the time crunched cyclist, and start some kind of structured training.
I got to be controlled from myself and my own will. I would hammer all day if i could, but when i do more intense sessions i feel some overreaching symptoms.
AfterAll i´m in a good shape, but my body is still adapting to this kind of efforts after all , i´ve only start ridding more seriously this last 4 months.
I truly feel, theres alot room to improve, and as i said before, im starting to see some visible gains in all aspects.
My current training plan consists 5, 6 rides per week 3, 4 :easy spins , 2 with hard efforts, and around 14000 feet of elevation per week .0 -
bahzob wrote:PS My experience is that it is best to focus on building power OR losing weight.
You can do both and often have to but they can conflict with each other.
Since you are aiming at a power number I would just concentrate on that and eat sensibly without making any especial effort to slim down. Chances are you will shed a bit anyway but if not then don't worry about it.
Eventually you will hit a power plateau when you can't seem to get any stronger. If losing a bit of weight is also desirable this is a good time to swap emphasis and keep your training load steady as you diet.
Going to do this , havent been doing any effort to reduce weight Im stable around 82kg atm .0 -
New Update
Brief update, another 20m ftp test, new record 333W, i feel theres big room to improvement, but gaining conscious that improvements above this are dammm hard, it will require lots of focus and hard work to achieve the 400w -20m!
Current Stats
5m : 423W 16/03
20m : 333W 12/04 ----> 322W : 28/03 ----> 308W 8/02
Weight : 82.5kg0 -
Lately my weekly training been consisting climbing 1km --> 1.6km ramps ranging from 6% to 14%, some easy days mixed up, and one big ride at the weekend
Around 11h per week with 4k elevation gain.0 -
Same Training regime. Weight 81.8, still noticing a rapid progression, building endurance and strenght almost 5 months into training.
One thing i have notice, i can do a regular train of around 1k elevation gain, and i dont even feel that tired, and im completly recovered next day. Some months ago it would let me winded for a day or two.
When i begin to plateau i´ll start being more carefully with what i eat to drop to 75k
Is it me , or going all out, i need to prepare me mentally to endure the pain. Usually when i ride to build strenght and stamina i do sort of intervals around 90% ftp, but there rare times i go all out, just thinking of it gives me shills trought my spine is this normal ?
Tested 5m Power
got 444W
5m : 444 W 24/04
> 423W 16/03
20m : 333W 12/04 ----> 322W : 28/03 ----> 308W 8/020 -
So.. numbers .. good.
Are you actually doing anything with all this?0 -
JGSI wrote:So.. numbers .. good.
Are you actually doing anything with all this?
not yet i plan to race next year, meanwhile ill do some fast group rides, to get used riding in a group0
