Cycling

[RayP]

Yeah, don't put yourself in any danger just to hit the hills. Like I said, you can easily substitute hills for intervals on flats. In many ways, the intervals can simulate the effort of hills if you program your workouts correctly.

Cool, I'm going to definitely add that to my routine. My issue is right now that I'm not on a training program of sorts at the moment, so without that, I just have no structure. I'm the type that needs structure, and to know what I'm doing each day of the week.


Are you aware of any sites that have a good template to follow as a training plan?

 

[RayP]

Better pace today. This might annoy people, but I'm going to keep posting screenshots like this (I think) as a way to help hold myself accountable when it comes to improving all aspects of my cycling. If that's going to bug you, then just go ahead and put me on ignore right now.

 

[RayP]

Id like to go for another ride today, but it I don't know if my ass can handle it.

 

[Pilky01]

I have done alot of running this past week, and I am in dire need of new shoes, so my calves are killing me (maybe it means I have poor form, whatever). I plan on doing the bike and rower tonight before some lifting.

Is one type of bike better than the other (sitting bike vs. more traditional type upright bike)?

 

[UnrealMachine]

Cool, I'm going to definitely add that to my routine. My issue is right now that I'm not on a training program of sorts at the moment, so without that, I just have no structure. I'm the type that needs structure, and to know what I'm doing each day of the week.


Are you aware of any sites that have a good template to follow as a training plan?

Sorry it took me so long to get back to you. I'd start here for general info: http://www.training4cyclists.com/threshold-power/

I plan on actually doing structured power workouts on my trainer this winter with: http://www.trainerroad.com/

Right now I'm just doing semi-random workouts and relying on the fitness level I built all year. Going to do the Dirty Dozen race here at the end of the month. It's a very very difficult race of the 13 steepest hills in Pittsburgh:

 

[UnrealMachine]

I have done alot of running this past week, and I am in dire need of new shoes, so my calves are killing me (maybe it means I have poor form, whatever). I plan on doing the bike and rower tonight before some lifting.

Is one type of bike better than the other (sitting bike vs. more traditional type upright bike)?

The upright bike is much better. You want the option of riding out of saddle for at least a portion of your training. Also, if you ever plan to do any outdoor riding at some point in the future, you will be much better prepared training on an upright.

 

[RayP]

Sorry it took me so long to get back to you. I'd start here for general info: http://www.training4cyclists.com/threshold-power/

I plan on actually doing structured power workouts on my trainer this winter with: http://www.trainerroad.com/

Right now I'm just doing semi-random workouts and relying on the fitness level I built all year. Going to do the Dirty Dozen race here at the end of the month. It's a very very difficult race of the 13 steepest hills in Pittsburgh:

Thanks man, appreciate it. Good luck with your race, those hills look insane. How far in distance are some of those hills?

 

[UnrealMachine]

Thanks man, appreciate it. Good luck with your race, those hills look insane. How far in distance are some of those hills?

Here is a Strava of the race (not me): [URL="http://www.strava.com/activities/2466885"]http://www.strava.com/activities/2466885[/URL]

It's around 52 miles with 6,200+ feet of climbing. The 9th hill, Canton, is literally the steepest street in the world (and is cobblestone to boot): http://www.wired.com/2010/12/the-steepest-road-on-earth-takes-no-prisoners/. I'm doing the last 6 hills tomorrow morning for training.

 

[RayP]

Damn, that looks awesome.

 

[The Imp]

37 %. Yowza!

 

[UnrealMachine]

37 %. Yowza!

It's not a very long hill though, not nearly as long as the others. It was actually *by far* the easiest hill today for me. I was out of saddle the entire time, chest up almost at the bars, and it was really just a strength exercise at that point. That being said, this was my first attempt on Canton and at the bottom of the hill I was very doubtful that I was going to make it. Really psyched myself out to the point where I didn't even know if I was going to try (I was also riding my old hybrid bike that is a little heavy with questionable gearing). Once I started going though I got in a very good rhythm and there was no doubt I was going to make it.

 

[RayP]

It's not a very long hill though, not nearly as long as the others. It was actually *by far* the easiest hill today for me. I was out of saddle the entire time, chest up almost at the bars, and it was really just a strength exercise at that point. That being said, this was my first attempt on Canton and at the bottom of the hill I was very doubtful that I was going to make it. Really psyched myself out to the point where I didn't even know if I was going to try (I was also riding my old hybrid bike that is a little heavy with questionable gearing). Once I started going though I got in a very good rhythm and there was no doubt I was going to make it.

How many miles into the race is that hill? Why kind of road bike do you ride with?

 

[UnrealMachine]

How many miles into the race is that hill? Why kind of road bike do you ride with?

Unfortunately it is the 9th hill, so probably 25-30 miles into the race. It was only my 2nd hill today, so we'll see if I have the same reaction on race day

I really just do mtn biking exclusively, so the bike I was using was an older Gary Fisher hybrid that I gave to my sister. Between that bike and my camelback, I was carrying around an extra 22-25 lbs. I have a full carbon road bike project that I hope to complete on Tuesday, so check back here for pics soon. It's gonna be a beaut!

 

[Nunymare]

Thanks man.


It might be a while before I routinely add some really challenging elevations to my routine, or until I can find a group to ride with. Don't trust myself riding solo in Atlanta traffic.

Don't be afraid to take the lane if you have to in traffic. It's taken me a while to learn this but it is much safer to make your presence known. Of course always be ready to take evasive manoeuvres in the case you have a psychopath behind you though.

I've tried to bike every single day for the past few years. It seems that riding through the winter and extreme winds/weather conditions make me a better rider each summer. I've gone from doing my daily ride of around 17km from ~45 minutes to about 32 minutes. The hills will come naturally as you build endurance. In the summer I usually save the long rides for weekends (early in the morning).

This summer I also did the Icefields Parkway in Jasper and Banff National Parks in the Rocky Mountains Alberta. One of the best bike rides in the world.

 

[Nunymare]

Id like to go for another ride today, but it I don't know if my ass can handle it.

Have you gotten a good pair of cycling shorts? Those help out a great deal with that.

 

[RayP]

Had a pretty good ride today, despite having absolutely no fuel in the tank and being hungover. I had been up since 5, hadn't eaten a thing, and started my ride at 10. Still managed 26 miles ad 16.8 per mile, so satisfied with that all things considered. Will get out there again tomorrow, but riding with a buddy who I think is slower than me. We'll see... Then going to take Wednesday off, and hopefully push for 40 on Thursday or Friday, depending which day works better for my schedule.

Have you gotten a good pair of cycling shorts? Those help out a great deal with that.

Well, I paid money for a "good" pair but I don't think they're all that great. I'm going to get a new pair this weekend, and finally get some pedals and shoes.

Don't be afraid to take the lane if you have to in traffic. It's taken me a while to learn this but it is much safer to make your presence known. Of course always be ready to take evasive manoeuvres in the case you have a psychopath behind you though.

I've tried to bike every single day for the past few years. It seems that riding through the winter and extreme winds/weather conditions make me a better rider each summer. I've gone from doing my daily ride of around 17km from ~45 minutes to about 32 minutes. The hills will come naturally as you build endurance. In the summer I usually save the long rides for weekends (early in the morning).

This summer I also did the Icefields Parkway in Jasper and Banff National Parks in the Rocky Mountains Alberta. One of the best bike rides in the world.

Yeah, in my few samples of riding on the road you definitely need to get out there. I thought I could hug the side, but definitely not.


And that sounds awesome. How many miles on that route did you tackle?

 

[UnrealMachine]

Off work today and this afternoon I hope to complete my new bike. Meanwhile, I'm going to do some structured indoor training, the hard way: http://www.thesufferfest.com/training-video/a-very-dark-place/

Edit: This was difficult.

 

[The Imp]

My appetite for road work is low these days, mainly because we're having an awful lot of fun in spinning class. So, tonight's schedule is a one-hour spinning class, and than an hour of swimming. I trust I'll be able to sleep

Looking forward to seeing your bike, UM.

Last time out, of a one hour class, I spent:

2:13 at 96-100 % of Max HR
35:49 at 88-95 %
14:24 at 82-87 %
3:22 at 76-81 %

The rest of the one hour was during warm-up. Now, considering my ½ IM pace is just under 90 % of my Max HR (2 hrs:23 minutes), working out like that makes sense. But it feels considerably tougher on the spinning bike.

Let's see if this works...



http://www.movescount.com/moves/move44419911

 

[RayP]

Pretty good ride this morning. Went out with a buddy and we did 30 miles today, average pace ended up being 16mph on the dot, which included a piss stop at the turn around mark. Ride felt good, hills are getting easier but a lot of work to be done there. Satisfied with the ride as a whole, for sure. I have got to figure out a way to address things nutritionally better than what I do. Again, went out there on too empty of a stomach for how long I have been up. I hate eating in the morning, so I'm going to have to figure something out.

 

[T Low]

Road cycling is a hoot, but prefer mountain biking.

For morning rides, I slowly drink a shake beforehand, and actually like to bring a half a cucumber along, handful of almonds, and maybe some hammer gel, depending. For longer rides I'll bring a hard boiled egg, just for my stomache, not energy. My road rides tend to be 20-55 miles, lots of hills. Mtn bike rides 1 1/2-4 hrs. Ride from the house (600' el.) 8 minutes to the trail head, to top of Galbraith Mtn, (1750' el).

One of my favorite local trails ( not my video).
http://youtu.be/kFXTw9TU4Oo

I live in Bellingham, Wa where we ride all year round.

I'm generally on a cyclical ketogenic diet, meaning meat, fat, and vegetables during the week, with carb loading on the weekends. My shakes are usually almond milk with Generation UCAN SuperStarch mixed w/ almond butter .
SuperStarch is designed to add the fuel of carbohydrates without taking you out of nutritional ketosis. It also delivers a constant energy level, instead of a spike and crash like most supplements. Since I've switched my general fuel source from carbohydrates to fat and ketones, I don't bonk anymore.
Out of all my toys, road biking is the lowest priority. I ride a Felt 65. Luv it.
Generic google image of my bike model. $1350, Ultegra 10 spds, aluminum w/ carbon fiber ends and seat post.

Wife's bike. Trek 5200 all carbon

 

[Nunymare]

Had a pretty good ride today, despite having absolutely no fuel in the tank and being hungover. I had been up since 5, hadn't eaten a thing, and started my ride at 10. Still managed 26 miles ad 16.8 per mile, so satisfied with that all things considered. Will get out there again tomorrow, but riding with a buddy who I think is slower than me. We'll see... Then going to take Wednesday off, and hopefully push for 40 on Thursday or Friday, depending which day works better for my schedule.



Well, I paid money for a "good" pair but I don't think they're all that great. I'm going to get a new pair this weekend, and finally get some pedals and shoes.



Yeah, in my few samples of riding on the road you definitely need to get out there. I thought I could hug the side, but definitely not.


And that sounds awesome. How many miles on that route did you tackle?

The Jasper-Canmore trip was around 300km all put together, so around 186 miles over pretty much one week. Some gruelling climbs but I didn't find them that bad. I find that the short and steep climbs are the killers more so than the ones spread out over a couple miles/kilometres. Lots of those in Edmonton with the river valley and all. I think it's something to do with it being easier to pace those gradual climbs and not go all out and try and sprint up those hills. Oh, and of course to go up, you have to come down, and to say the 20+ minute descents on this ride were enjoyable is a bit of an understatement. Lots of people travel to the mountains just to do this ride and I'd definitely recommend it. It gives you a whole new perspective on the scenery surrounding you.

Hugging the side, like I said is what I started out doing and is what I somewhat do now, but I will always take the lane at intersections and on blind curves. Hugging the side there is just inviting trouble. Had a very close call a few weeks back where I almost got sideswiped by a vehicle overtaking me on a blind curve where I was admittedly a bit too close to the curb for my liking. Also not a bad idea to take the lane when you can sustain the speed limit (eg down hills). Not for the faint of heart to be so close to the curb when going 40 to 50 km/hr.

Going for rides when you don't feel like it or are beat just helps you become a better rider. As I said, over the past few years (at least in the summer) I have gone for rides whenever it is physically possible, only missing them when out of town. Rain, cold weather, ridiculous wind gusts, sweltering hot weather have not stopped me and I think I can credit that to my improvement as a rider.

I've just started winter riding here as the weather in Edmonton seems to have flipped to full on winter over a span of two days. Will take some adjusting though but I think the hardest part of winter cycling is the upkeep of the bike.

Are you thinking of signing up for any cycling events? Those are usually pretty good to help you improve as well. I do a charity ride every spring and this summer I also did a 100k. Did better than expected on the latter one, too...

 

[Nunymare]

Pretty good ride this morning. Went out with a buddy and we did 30 miles today, average pace ended up being 16mph on the dot, which included a piss stop at the turn around mark. Ride felt good, hills are getting easier but a lot of work to be done there. Satisfied with the ride as a whole, for sure. I have got to figure out a way to address things nutritionally better than what I do. Again, went out there on too empty of a stomach for how long I have been up. I hate eating in the morning, so I'm going to have to figure something out.

What kind of hills are you doing?

 

[RayP]

The Jasper-Canmore trip was around 300km all put together, so around 186 miles over pretty much one week. Some gruelling climbs but I didn't find them that bad. I find that the short and steep climbs are the killers more so than the ones spread out over a couple miles/kilometres. Lots of those in Edmonton with the river valley and all. I think it's something to do with it being easier to pace those gradual climbs and not go all out and try and sprint up those hills. Oh, and of course to go up, you have to come down, and to say the 20+ minute descents on this ride were enjoyable is a bit of an understatement. Lots of people travel to the mountains just to do this ride and I'd definitely recommend it. It gives you a whole new perspective on the scenery surrounding you.

Hugging the side, like I said is what I started out doing and is what I somewhat do now, but I will always take the lane at intersections and on blind curves. Hugging the side there is just inviting trouble. Had a very close call a few weeks back where I almost got sideswiped by a vehicle overtaking me on a blind curve where I was admittedly a bit too close to the curb for my liking. Also not a bad idea to take the lane when you can sustain the speed limit (eg down hills). Not for the faint of heart to be so close to the curb when going 40 to 50 km/hr.

Going for rides when you don't feel like it or are beat just helps you become a better rider. As I said, over the past few years (at least in the summer) I have gone for rides whenever it is physically possible, only missing them when out of town. Rain, cold weather, ridiculous wind gusts, sweltering hot weather have not stopped me and I think I can credit that to my improvement as a rider.

I've just started winter riding here as the weather in Edmonton seems to have flipped to full on winter over a span of two days. Will take some adjusting though but I think the hardest part of winter cycling is the upkeep of the bike.

Are you thinking of signing up for any cycling events? Those are usually pretty good to help you improve as well. I do a charity ride every spring and this summer I also did a 100k. Did better than expected on the latter one, too...

That trip sounds amazing. Would really love to do something like that one of these days. Did you use a tour guide/group of any sort?

Last time I got out on the road on long downhills, when possible, I'd take the lane. It's something I definitely need to work on. Although I don't see myself riding around too many spots out here where blind curves will be an issue.

It wasn't as much that I didn't want to ride, but more of I honestly didn't know if my ass could handle it. So far this week has been much better, and after having spent 1.5 hours in the saddle Monday, and 2 hours on it yesterday, I'm feeling "good." I'm a big runner, and I swear all of my best runs are on days where I really, really didn't want to run that day. The days I feel the best, usually tend to be my worst runs.

Good luck with the weather and riding in it. It's getting colder here, but nothing in terms of snow or ice that would stop me. I bought some nice gortex gloves, and have enough running thermal wear that I have no excuses not to get out there on the bike. But I do enjoy it, so I don't really see myself stopping anytime soon.

I have 2 half Ironmans next year (bike portion is 56 miles), but the first one isn't until April, and I might even switch which city it's in which would then be May. Other than that, nothing else really planned at the moment. A buddy of mine who has some history cycling brought up the idea of a century ride, which I'd be open to training for.

What kind of hills are you doing?

Right now I don't have any actual hill training that I'm doing, but I'm just trying to spend a good amount of time on the bike and just get comfortable being on it. I mean, I'm comfortable now, but Atlanta traffic is insane so I want to be really comfortable before I get on the road. This is the elevation chart from yesterday, which was a 30 mile ride over about 1h 50m.

 

[UnrealMachine]

I had the wrong size braze-on adapter for my front mech, so the build pics are going to have to wait a few days. Hoping to have it all done by Saturday.

 

[RayP]

What kind of frame?