Training to Race: Faster, Stronger, Awesomer

Dec 16, 2013 at 11:12 PM

One other suggestion is to use a virtual training program on your computer or iPad. I'm going to do this because I need something to pass the time while on the trainer. Without it I find the time exceptionally boring.

The two I've been looking at are Virtual Training from Cycleops and the other is TrainerRoad.com. Both can approximate power output by the speed on your specific trainer. Most trainers can be mapped to a power curve (or straight line if magnetic). The primary differences between them is that only Virtual Training supports the iPad but you need either bluetooth sensors or a Wahoo Ant key for the iPad and if you have a newer one then you also need the 30pin to lightening adapter.

Both have PC versions and they can be used with bluetooth or Ant+. You'll still need the computer to recognize the signal, so either an Ant+ usb stick or bluetooth equivalent if you don't have that built in to the computer which is possible if you have a Mac laptop and perhaps PCs too.

I have Garmin sensors and they are Ant+. I also have an Ant+ usb stick that can plug into a laptop and can use either service. I'm probably going to try TrainerRoad but might try Virtual Training too because on that one you can virtually ride actual routes and the video will speed up and slow down based on your own speed. The video files are large and need to be downloaded ahead of time.

Both have various training plans that can be used and TrainerRoad can work with other videos (Netflix, Hulu, or specific things like sufferfest videos)

Here are some reviews of both:
http://www.dcrainmaker.com/2013/02/cycleops-virtual-training-in-depth-review.html
http://www.dcrainmaker.com/2011/09/inside-look-at-trainerroad-way-to-make.html (not his detailed review but an overview of this app)

I can't attest for how accurate the power curves are for either, but I plan on doing a ride while recording it on two devices with one being the power meter and the other being the estimated power.

Forgot the last thing, they are each $10 a month with no commitment. For $10 I figured its worth a shot.

dvollbach

Dec 16, 2013 at 11:38 PM

Dudes, I got a gym workout from a friend who's a personal trainer. He said this will translate to being MAD STRONG on the bike. I'll share with you here, but DON'T TELL ANY NON-KISSENAS!!!! I did this for the first time last week, and my legs were absolutely TORE UP for 2 days after. Seriously was struggling with stairs. Which is awesome cause the whole jam only takes about 30 minutes. Try it if you feel like it, tell me what you think. Here you GO!

Warm-up, (run a little, do some cardio, spin on a spin bike, whatever).

Leg Press. If you don't know it, find your 10 rep max weight. At this weight do the following:

1 rep - rest 30 seconds

2 reps - rest 30 seconds

3 reps - rest 30 seconds

4 reps - rest 30 seconds

5 reps - rest 30 seconds

1 rep - rest 30 seconds

2 reps - rest 30 seconds

3 reps - rest 30 seconds

4 reps - rest 30 seconds

5 reps - rest 30 seconds

Then hop off leg press machine and with little/no rest do 20 seconds of body weight squats as fast as you can, rest for 10 seconds and repeat. Repeat this a third time if you feel like being a badass.

THEN grab 2 dumbells and do some "renegade row burpees." These are fun. Basically you start in a pushup position with a dumbell in each hand and your legs about shoulder width apart, do a row with each hand, then hop your feet forward and do a dead-lift to standing. Then lower back down, hop your legs back, and repeat. Do 10 of these. Use a weight that isn't super tough to pull, you don't really need to shred your arms up.

THEN, jump up and do a final 20 seconds of body weight squats. In the end these are going to feel like a very long 20 seconds.

Rest for 10 minutes (like really, just chill out) then do the whole circuit again.

I'm hitting the gym for my second go at this tonight. Hopefully recovery won't be so tough after this time round.

Brendan Rigby

Dec 17, 2013 at 01:09 AM

for low-tech (and low cost!) indoor training, i use spotify (now you can play your playlists in shuffle mode for free!) and an app i just found called "impetus" that does intervals. i can listen to music and have pre-programmed stop and go's.

perceived exertion is hard indoors. i always think i'm going hard and then i get off and feel a little too fine. one helpful indicator is how much my rollers are vibrating. when sprinting, they really make noise. one of these days they'll hit just the right frequency and bring down the whole building around me.

this might be the perfect time of the year to watch some of our races on youtube. if only someone had recorded them...

Jules

Dec 17, 2013 at 01:25 AM

Just rent (Netflix) every Kung Fu movie ever made. By the time you are done with them you'll either be strong as an ox or know some really sweet moves...

http://www.youtube.com/watch?v=adnXzutxWcQ

Bruce van-Schalkwyk

Dec 17, 2013 at 03:06 AM

Well, normally I'd be posting on the Prospect thread but no outdoor riding for me for a while. It's cold out there!

So, tomorrow morning at 6am I'm swinging my leg over my Trek on the Trainer, with an amazing view of 46th Street and the house across the way. 45 minutes of M1, HR Zone 3, and some 80s tunes on the iPod.

Join me in spirit, heat up your trainer, and wake the neighbors.

mperlberg

Dec 28, 2013 at 09:34 PM

Winter Training Part 2: January is coming!

First of all, if you haven't been riding go back and read over winter training part 1. Get your ass in gear and do 2 weeks of that protocol so you'll be ready to start the real training.

What is the same?

A few elements of December training should be pretty similar in January. The weekend rides, both the long ride and the tempo ride pretty much remain the same. Stay away from sprinting and KOM chasing, and instead focus on fatiguing yourself by never letting up from a steady pace.

What changes?

sprinting: if the weather is bad, stick with the rollers. if you have some good weather, get outside. Your sprints should be in the small ring ~10 seconds each with full recovery between each effort. build up to 10-12 sprints. If you want a detailed protocol, search for Eric's sprinting tips in the prospect park morning training thread.

One of your weekday tempo rides should start getting long - pushing up towards one hour in length.

The big difference, is that now you need to begin incorporating threshold intervals into your week. Threshold sucks. I'm not going to lie to you. But it is very necessary. There are pages discussion about what threshold is on the forum, but the main idea is that it is your all-out 1 hour effort. If you're familiar with these type of efforts, start with the classic 2x20 (10 minute rest interval). If you are not, your goal is to build up to 40 minutes of threshold work (in a workout) by the end of the month. If that mean 2x15 (week 1), then 1x20,1x15 (week 2), then 2x20 (week 3), so be it. All that really matters is that you get towards being able to do this workout (2x20,10) successfully week in and week out.

Build fitness through frequency:

I think of January and February as crucial months in my year. Some folks take a more gradual approach, but these months tend to be relatively mellow for me so I focus on riding as much as I can. I try to avoid days off, even if it means only doing 30 minute roller sessions on recovery days. If you track fitness with a program like golden cheetah or the like, you'll see that the consistency really helps build a strong base that will last you through the year.

Last year, I logged 61 hours on the bike in January, which means roughly 13 hour training weeks. It was my most consistent month of the year.

A note on weight:

My plan is to be within 3-4 lbs of my racing weight by the end of the month. I can take off weight relatively quickly, so keep that in mind as you set those targets.

The takeaway:

If you want to be a factor in spring racing, you need to start training soon.

Build fitness through frequency on the bike, with some efforts (threshold) becoming more race like.

Stay focused on getting tired because of relentless steady riding, not because you rode Alpine and state-line hard and sat in the rest of the ride.

Try to get on the bike as much as possible.

Craig Zolan

Dec 28, 2013 at 10:32 PM

I've been skiing for a week or so now and I've set up two trainers side by side in the basement of our rental house so I can ride with my wife after a day of skiing. On the two occasions we've "ridden" together we've done intervals and both times she has said she feels like vomiting. My response - you're doing it right.

Here is today's session:

http://www.trainerroad.com/cycling/rides/576836-Free-Ride-30

Jeffrey White

Dec 28, 2013 at 11:08 PM

@Craig - You are bonkers. Hit up the hot tub.

Unknown

Dec 29, 2013 at 02:07 AM

No formatter is installed for the format not-found

dstokes

Dec 29, 2013 at 07:51 PM

A caution as you start to build your training base (and later your intensity). It is fairly common to experience knee pain at some point during this process. If you don't back off, you will risk developing tendonitis and then you will be sorry. I believe that Jules and yaks had this problem at the beginning of the 2013 season.

You cannot ride through tendonitis. Ice plus rest is the only remedy.

If you do fell a little pain (like I do today after a week with a sudden increase in mileage) it doesn't have to be serious. I'm hoping that with some cryo therapy and a couple of days off I'll be good to go on new years day.

Jules

Dec 29, 2013 at 11:37 PM

Listen well, Dave knows of what he types.

Unknown

Dec 31, 2013 at 03:17 AM

No formatter is installed for the format not-found

Marc Bertucco

Dec 31, 2013 at 04:18 AM

Gwynna, it's all about balance. Generally I wouldn't expect anyone to be popping unintentionally wheelies around here, except maybe if you were sprinting up Ash/Tweed and/or Old Mountain Rd in Piermont. Which leads me to believe that you are sprinting with too much of your weight behind your bottom bracket. Visualize your body and bike moving forward...

Also your center of gravity might be too high. Bend those arms, hunch over your bars a bit. Experiment with your positioning. Ride with a mentor or other experienced rider on the club and have them look at your form/position.

ALSO, if what I've observed of your style while riding cross, gearing might be a contributing factor. Too small a gear and you run a greater risk of upsetting the balance of you and your bike than if you are turning over a larger gear.

I always advise, when working on the biomechanics of sprinting, practicing in a ridiculously large gear, just so you can focus, in slow mo on things like position and technique.

But really, someone should watch you sprint, to see exactly what's going on with you in this case....

mugwump

Dec 31, 2013 at 02:20 PM

An old trick for finding the "balanced" spot when standing is to ride out of the saddle for a long stretch of time in a large gear. Basically, the point is to do it so that your muscles, particularly your upper arm muscles, get really fatigued, and you'll likely start to gravitate toward a position that uses them more efficiently.

And, yes, sprint on the drops.

Brendan Rigby

Dec 31, 2013 at 03:09 PM

Ride rollers! They teach you how to distribute your weight.

Also, I have the exact opposite problem: when I jump out of the saddle to sprint, my back wheel comes off the ground. I'm working on it.

mugwump

Jan 01, 2014 at 12:28 AM

Brendan Rigby said:

Ride rollers! They teach you how to distribute your weight.

Also, I have the exact opposite problem: when I jump out of the saddle to sprint, my back wheel comes off the ground. I'm working on it.

agreed on rollers.

For you, try to push yourself back so that your hamstrings are getting scraped by the nose of your saddle. But, here, too, overextending yourself by riding too long out of the saddle can help. Another tip is to try different hand positions and see if stability and/or power is changed by putting your hands in slightly different places.

Unknown

Jan 01, 2014 at 01:32 AM

No formatter is installed for the format not-found

twoyacks

Jan 07, 2014 at 07:12 PM

I've been doing double secret sprint training this winter....I'm going to be in beast mode come March!

NP6_L.jpg

Brendan Rigby

Jan 07, 2014 at 07:22 PM

In other Yacks-related training news, I bought a Powercal. Should arrive right as this nasty fever cold cough thing is clearing up.

Dave Sharma

Jan 08, 2014 at 12:55 AM

^ Brendan, i just got one yesterday. My 1st foray into anything #s-related for training. In the 2 times since i've used it, it's pretty cool-- HR is solid for sure. Wattage is a bit different, i'm pretty sure i'm not pushing 435 watts when getting ON the bike... but during solid efforts on the trainer, it feels like it stays in reality. It is definitely spikey, though...i get the sense it'll make the most sense when reviewing after the fact on strava, etc.

Brendan Rigby

Jan 08, 2014 at 01:04 AM

you know dave, they do say that getting into and out of a chair is a taxing activity that serves as a good indicator of your late-life mobility and independence. if you can get out of a chair, you can walk around. accordingly, you likely did 500 watts getting on your bicycle. or i'm a monkey's uncle.

i'm looking forward to the powercal even if it's only useful as an HR monitor. since i've gone indoors with the training, i feel like i've lost touch with any objective measurement system. i suspect i'm not training hard enough.

twoyacks

Jan 08, 2014 at 02:15 AM

Here are a few extra items you will need to purchase in order to get useable wattage #'s from your Powercal:

eniaclogo_755x281.jpg

enigma.jpg

prayerbeaddiagram.jpg

rosetta-stone.jpg

text37146_1.jpg

The-DaVinci-Code-The-Cryptex-1.jpg

dream_catcher_color_by_packness-d5qh4wm.jpg

Unknown

Jan 08, 2014 at 03:24 AM

No formatter is installed for the format not-found

Dave Sharma

Jan 08, 2014 at 04:03 AM

NO ONE PUTS THE ENIAC IN THE CORNER!

mugwump

Jan 08, 2014 at 04:07 AM

Yack,

You forgot this.

Brendan Rigby

Jan 08, 2014 at 01:07 PM

I have a dream catcher. It is made from JP and Bertucco's hair deftly laced to unicorn feathers. The assembly process was not unlike building a wheel.

Ryan J

Jan 08, 2014 at 02:22 PM

This thread gets more informative every day!

David Yang

Jan 08, 2014 at 03:03 PM

So people don't have to dig through the nonsense hilarity for some recent nuggets of wisdom...

Winter Training Series by Mike Perlberg:
Part 1
Part 2
Part 2.5

Part 3

Training through perceived exertion; Roller drills by JP:
Cadence and/or speedometer required
Additional indoor trainer drills and insight by JP

Non-bike specific gym workout by Dave Vollbach.
"DON'T TELL ANY NON-KISSENAS!!!!" (- direct quote)

Personal training software recommendations from Craig Zolan.

Brendan Rigby's youtube channel to play on your tv/computer/tablet while you're on the trainer/rollers.

Chart of Max Power Output in W/kg

Unknown

Jan 09, 2014 at 07:00 PM

No formatter is installed for the format not-found

Jules

Jan 09, 2014 at 07:17 PM

Gwynna, I think you are barking up the wrong tree. Other than the infamous JP/Keith debate over "you have to be able to do X W/kg to stay with the Cat 3 group over App Pass" debate, I think you are better off focussing your training. Here is a chart showing what percentage of FTP equates to what "zone" depending on which school you follow:

http://kissenacycling.vanillaforums.com/discussion/comment/40024/#Comment_40024