^ That suffering article is pure gold, although basically to me the subtext is saying you just have to get used to hurting yourself over and over again and add in a few psychological "tricks" to motivate you back into a winning-est athlete frame of mind... singing "Highway to the Danger Zone" when you crack, hell yeah!

I remember a long time ago during my club champs in NZ, very windy 50 mile hilly circuit in a two man chase, trying to ride myself into a medal (gold, silver, bronze for this year's Kissena champs!), and one of the semi pro guys in the club doing wheel support, driving up next to us and saying "you've got to learn how to suffer guys". That really stuck with me, and the "how" was a big part of it. Maybe it's as much about willpower as anything.

The bargaining thing is the worst — last 15 minutes of a 40K TT, so hard to fight that when you're looking at your HR going up and your speed coming down.

Lastly, accepting the "monster head" demand, then letting "inner athlete head" offer a counter argument to get you back on target I'd never thought of that as a process. Neocortex trumping reptilian brain?

Nice way to put it. I also advise people to know what max short efforts are like. Then if they need to bridge they can gauge how long it will take and how hard to go. If you trained it, you can now do it.

OK so, from now on I will not suffer, I will just enjoy max effort... What are you guys? The Borg?

Well that sucked.
#firstVO2intervalsofSeason
#nowofftoworkabusyERshift

Wait until your first anaerobic session.

Well that sucked.
#firstVO2intervalsofSeason
#nowofftoworkabusyERshift

Haven't posted in this thread for a while. Largely because I haven't been training / getting more awesomer.

But anyway I recently started to put regular time in on a stationary bike (I.e. Gym bike) and noticed something odd. Those things are awkwardly set up and so I tend to adopt a TT style to keep comfortable. I have noticed that when in said TT position the power I can generate at a given HR is massively different to the power I can generate, at the same HR, in a more textbook, upright climbing position.

I understand that the TT position is supposed to be more efficient at delivering power, but we are talking a huge diff here -- like over 100 watts (admittedly stationary bikes might not be the best at measuring power but it's always concistently off).

So in summary, my output is:

In TT position: Tony Martin
In climbing position: Martin Scorsese.

Any ideas as to what's going on? Perhaps it's always been there and I am noticing it now because I'm exclusively indoors and staring at numbers.

Mark, traditionally speaking, TT position is generally thought to be LESS efficient at delivering maximal power to the pedals. In fact the big time pros are forever going to wind-tunnels in the off season trying to find the perfect balance between aerodynamic efficiency and solid power output. It usually a compromise.

The fact that you are generating MORE power in the "TT" position makes me think that the gym bike you are riding is one of those very upright, gym jobbies that are collecting dust in hotel gyms. Not, for example, and more roadie friendly "spin" cycles that allow for more adjustments and generally have geometry that is more similar to real road bikes. As such, it wouldn't surprise me that if your "TT position" is actually getting you closer to your regular road position, hence the increase in efficiency over the ridiculous riding position those hotel bikes put you in.

Calibration is surely off.  You may be awesome, but your stationary gym bike is not.
Train by heart rate and be glad if your bike comes with toe straps.

Marc Bertucco said:

The fact that you are generating MORE power in the "TT" position makes me think that the gym bike you are riding is one of those very upright, gym jobbies that are collecting dust in hotel gyms. 

that's the kind of bike alright.  i hate it so.  

@Clifford - I would almost feel sorry about your access to crappy gym equipment if I didn't know that you're actually having the time of your life despite the lack of a proper road bike.

Have added a post about training for a long benefit ride in the SF-LA Aids Ride thread, and am hoping for input from experienced multi-day riders... Danke!

Sleep is magic. http://m.theatlantic.com/health/archive/2014/04/for-better-performance-athletes-need-sleep/361042/

Foam rollers are good.
http://well.blogs.nytimes.com/2014/04/25/ask-well-do-foam-rollers-aid-workouts/?_php=true&_type=blogs&_r=0

Interesting... http://www.runnersworld.com/injury-prevention-recovery/new-recovery-oil-as-good-as-ice-baths-for-recovery

^ The relationship between psychology and physiology is fascinating.

Bath salts during training are really the best thing you can do.

Nice little tutorial

http://velonews.competitor.com/2014/05/training-center/skills/book-excerpt-shed-wheelsucker_325903

^                          ^

Jules said:

Nice little tutorial http://velonews.competitor.com/2014/05/training-center/skills/book-excerpt-shed-wheelsucker_325903

I've done it in races.  It can be draining.  The best person to do it is the strongest rider in the break.

Jules said:

Nice little tutorial

http://velonews.competitor.com/2014/05/training-center/skills/book-excerpt-shed-wheelsucker_325903

I've done it in races.  It can be draining.  The best person to do it is the strongest rider in the break.

I like the idea of everyone doing it.

Jules said:

Jules said:

Nice little tutorial http://velonews.competitor.com/2014/05/training-center/skills/book-excerpt-shed-wheelsucker_325903

I've done it in races.  It can be draining.  The best person to do it is the strongest rider in the break.

I like the idea of everyone doing it.

I do, too, but no reason to burn matches if you don't have to, especially if you're afraid you're the second-weakest person there, but still rotating.  

And here's the kicker for the technique that makes it more important to focus on keeping the group rotation smooth and efficient, rather than worry about wheel suckers.

"It relies on every rider knowing how to successfully gap another rider and have the strength to survive in the process."

That said, I fully expect this technique to be employed against me in the club championships. I'll be ready for you. ;-)

Man I haven't even been in a breakaway that was fully functional all year - including several that were full of 1s and 2s so I can't even think about something like this!

There was some recent discussion on another thread about aero gear for TTs. I usually leave the equipment questions to other folks on the club with more data in their heads about the topic, but this is one that I feel like I have a few solid thoughts to share as well.

I think there's pretty good evidence that a few items will in fact help you go faster with minimal fuss.

1. Aero helmet. A number of people on the club have aero lids, and I feel like it would be easy enough to borrow. I've got a large melon, so you probably don't want to borrow mine, but if all else fails, consider it yours to use.
2. Go fast wheels. A little harder to borrow as folks are either using their wheels on a given weekend, or hesitant to loan out expensive hoops. But you know, it never hurts to ask.

The issue with clip-ons is slightly more complicated. It's undeniable that aero bars or riding in the drops put you in a more aerodynamic position. But whether you are actually faster in said position, is the question. Usually I bring out this explanation when someone on the club is looking to borrow a full-on EXTREME TT bike 2 days before a big time trial thinking that they will magically go faster just because of a bike.

The problem with TT bikes, and extreme TT positions is that unless you are extremely comfortable in that position, you will not be able to put out good power. Folks who train for TTs spend, usually at least one workout per week on their TT bikes, or in TT position if they use clip-ons. If you are not doing that, then getting on a TT bike will probably actually make you slower in a race.

HOWEVER, since adding clip on TT bars usually is not an extreme change to your position, I think going for add-on bars is not a terrible idea. For me, for example, my clip-ons basically put me into a pretty relaxed position that is very similar to my "fake TT position" where I lay my forearms on my bars, palms resting on the pointy parts of my brake hoods, holding onto exposed brake cables. This is a little higher than being in the drops, but good for my hip angle and ample belly fat. Essentially the TT bars further improves that position for me, by keeping the angles the same, but makes me narrower.

And so, if memory serves, Gwynna, you are training for a summer TT as part of the Gay Games, and since clip-on bars don't have to too expensive, I would recommend you buy a set and start riding them once a week leading up to your target event.

If buying bars is not in your budget, then (this is for you JP!), practice once a week riding exclusively in the drops.