Training chit chats thread... Revelations, plans, logs etc

Bicycle related chatter & discussion
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T-Bone
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Postby T-Bone » 15 Sep 2009, 10:50

Attacks on Captain Cook bridge are just a reminder of the old days.

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Postby timyone » 16 Sep 2009, 00:13

i thought we were supposed to be cruisy after the petrol station!

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Postby christian » 16 Sep 2009, 08:29

Before we had multiple bunches it was the norm to attack at the bridge on the way back.

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Postby weiyun » 16 Sep 2009, 08:35

Before we had multiple bunches it was the norm to attack at the bridge on the way back.
Don't forget the attacks on The Grande Pde in those days, typically JamesF as usual. :wink:

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mikesbytes
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Postby mikesbytes » 16 Sep 2009, 09:13

What kinda happened was that we cruised together until someone got bored and went off the front and the rest of the fasties would respond.

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Postby weiyun » 16 Sep 2009, 09:36

What kinda happened was that we cruised together until someone got bored and went off the front and the rest of the fasties would respond.
Are you saying that JamesF gets bored easily? :wink:

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T-Bone
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Postby T-Bone » 16 Sep 2009, 10:16

Grande Pde were less attacks, more just winding up the pace continually until the bunch was completely strung out.

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Postby timyone » 16 Sep 2009, 12:31

Well ill hopefully be there sunday, ill be out late the night before though so wait and see

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Postby orphic » 16 Sep 2009, 12:35

Do we not have a crit on this Sunday?

I dream of the day where I actually have any reserve that allows me to attack on the way home... Let alone ride out fast :(

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Postby wallman » 16 Sep 2009, 13:21

Grande Pde were less attacks, more just winding up the pace continually until the bunch was completely strung out.
Let's not forget the Bestic Street sprint! I can't really remember how we used to manage that one as there's always parked cars or traffic thereabouts these days.

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Postby shrubb face » 16 Sep 2009, 13:30

I only attacked on the bridge in the hope of breaking Tim B's urge to push the pace. Sadly even though i got the gap on him, i didnt work.

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Postby othy » 16 Sep 2009, 15:22

The ride back needs to be faster.

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T-Bone
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Postby T-Bone » 16 Sep 2009, 15:31

I don't think the Bestic St one really took off. Not to the level of the Valda Ave sprint, usually won by the first around the corner or the last to put the brakes to prevent heading straight out onto West Botany St. It was always good to win the prize of the big Cup of Coffee.

Almost forgot the race to the bakery, so you didn't have to wait for your chicken roll to be made.

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Postby weiyun » 16 Sep 2009, 15:47

Traffic is usually heavier on the return ride, there's a safety reason for staying in a well defined bunch.

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Postby mikesbytes » 16 Sep 2009, 15:58

T-Bone is faster than the traffic

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Postby weiyun » 16 Sep 2009, 16:07

T-Bone is faster than the traffic
Is that still true after the red bike? :shock:

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T-Bone
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Postby T-Bone » 16 Sep 2009, 16:39

The new Silver bike will exceed what was seen with the Red and Black bikes. Of course the Red bike is still going strong with it's new engine, and i've got plans for the black bike.

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Postby timyone » 16 Sep 2009, 17:17

oh ripped, i wantesd to do waterfall :( i hate the crit :(

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Postby othy » 16 Sep 2009, 17:52

I'll do waterfall with you.

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Postby timyone » 16 Sep 2009, 17:53

nah im obligated to do it :(
but yeah, its probably good for me, some of the reasons i dont like it are things i need to work on :(

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Postby othy » 26 Sep 2009, 17:47

Went on my first ride on the north side today. Started at Brookvale and rode up to Church Point, did a loop through the national park and Akuna Bay anti-clockwise before riding back to Brookvale the same way.

The wind was *killer*. I get blown around so much. Only averaged 29.5 km/h though I didn't ride the hills at max effort because I wasn't sure of their length, or any hidden kicks in them. Could go faster up them as I didn't find it as hard as RNP. Descending speed was very slow too as 1. I suck, and 2. there was heaps of crap / sticks / leaves blown on the road. 62 km total with 895m of ascending. Nearly took a wrong turn in the Akuna Bay loop, got part way down towards Mona Vale road before turning around.

Waterfall is not going to be pleasent tomorrow if the wind keeps up.

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Postby othy » 27 Sep 2009, 11:47

As predicted, Waterfall was not pleasent.

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Postby wallman » 27 Sep 2009, 11:52

Since this was my first bunch ride since getting sick in May and probably also my first ride with the fasties and a working Powertap there was a bit of interest in what it had to say about today's efforts. I've put together a brief highlights package in the below screenshot.
Image
If you've never seen a power file before then there's a couple of points to note here:
- I've smoothed this data to the point on meaninglessness in order to get a readable graph in a single screenshot. All the high and low peaks are missing from the graph but you can see them in the table on the left.
- Either there's something very wrong with the heart rate data or there's something very wrong with me. Check out that max HR!
- Tim, for your benefit we were on the front together on the way out for 10:30 and averaged 298 W over that period.
- The Norm Power in the table on the left eliminates all zero power (i.e. coasting) periods to give you a reading on what you were producing while actually pedalling. You can't see it in this screenshot but I was coasting for 16% of the time today.
- I thought we could attach files to posts but it seems like we can't so if you'd like a copy of the raw csv file from today PM me and I'll pass it on. You can have a play in Excel and put some decent graphs together if you're savvy enough.
Cheers,
Matt

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Postby mikesbytes » 27 Sep 2009, 12:05

Matt can you post an expanded version of just the graph, its a little hard to read. Do you know where the hills are in the graph?

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T-Bone
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Postby T-Bone » 27 Sep 2009, 12:58

I'm guessing we caught you at around 30min. 1:28-1:45 looks to be Waterfall-Sutherland. Hard to say where the hills were exactly without altitude, especially with all the wind today which would have had an effect on power requirements and speed.

At a guess the spike in power just after 30mins is the bridge on the way out.

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Postby wallman » 27 Sep 2009, 13:00

Not really Mike, which is why I said to PM me if you wanted to see a useful graph. The below's the best I can do.
Image
Actually that's not too bad now that I look at it. You can see that I was solo for the first 30 minutes getting in a sneaky warmup. Note how smooth the power line is over this period compared to when I'm sitting wheels later on. Tim and I were on the front from 58:30 to 1:09:00 where you see it smooth right out again.

Unfortunately the Powertap doesn't include an altimeter. The hills are the bits where the speed goes down and the power goes up.

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Postby othy » 27 Sep 2009, 13:17

Not really Mike, which is why I said to PM me if you wanted to see a useful graph. The below's the best I can do.
http://i680.photobucket.com/albums/vv16 ... shot_2.jpg
Actually that's not too bad now that I look at it. You can see that I was solo for the first 30 minutes getting in a sneaky warmup. Note how smooth the power line is over this period compared to when I'm sitting wheels later on. Tim and I were on the front from 58:30 to 1:09:00 where you see it smooth right out again.

Unfortunately the Powertap doesn't include an altimeter. The hills are the bits where the speed goes down and the power goes up.
Interesting data Matt! To see that it was only 208W average over the ride is pretty low - amazing how much energy is saved sitting in the bunch. Seems your HRM has the same problems as mine in the wind, unless you're hitting at 249 max.

Is it possible to get the average power for our 10 mins on the front?

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Postby wallman » 27 Sep 2009, 15:54

Interesting data Matt! To see that it was only 208W average over the ride is pretty low - amazing how much energy is saved sitting in the bunch. Seems your HRM has the same problems as mine in the wind, unless you're hitting at 249 max.

Is it possible to get the average power for our 10 mins on the front?
Yep, there's an earlier post by me on p. 15 - the average for that period was 298W. In terms of the average power it's pretty much what I've been doing on my slow solo rides down there for the past few weeks but today's ride was much tougher and the normalised power number is a better one to use to gauge the effort of the ride.

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Postby othy » 27 Sep 2009, 16:36

Yep, there's an earlier post by me on p. 15 - the average for that period was 298W. In terms of the average power it's pretty much what I've been doing on my slow solo rides down there for the past few weeks but today's ride was much tougher and the normalised power number is a better one to use to gauge the effort of the ride.
Thanks Matt, I must of missed that - a lot of effort for what was only about 26km/h.

For those who don't know here is some info on normalised power -

http://home.trainingpeaks.com/articles/ ... score.aspx

Is your IF / TSS what you expected from the ride?

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Postby wallman » 28 Sep 2009, 12:31

Is your IF / TSS what you expected from the ride?
Maybe a little higher than I'd have expected? Or hoped! Probably James and I riding back without the group pushed them up a little. For what it's worth both the TSS and IF numbers from Sunday's ride are quite comparable to the numbers I get from scratch road races, where there's a lot more time spent freewheeling but also the intensity and duration of the efforts, when required, are higher.

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Postby timyone » 02 Nov 2009, 06:44

I'm slow. Any one have any tips for becoming fast, really quick?

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Postby orphic » 03 Nov 2009, 08:38

I have the same problem. I've been trying to get faster for over 6 months now and nothing seems to be working. Do you think it's possible to be permanently slow?

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Postby weiyun » 03 Nov 2009, 09:15

I have the same problem. I've been trying to get faster for over 6 months now and nothing seems to be working. Do you think it's possible to be permanently slow?
According to literature and observations, everyone has a limit. But at the same time, development of power typically isn't linear. Once over the initial speedy improvement from an untrained to a trained rider (which we all are), subsequent improvements typically would take time (in successive seasons) and may require you further upping your training volume, which obviously are limited by our other responsibilities as amateurs. And once in that phase, 5-15% power improvement in successive seasons is more than satisfactory unless dopes are involved.

The other question to be clarified is what did you mean by "faster"? Faster at what? Sprints? Average speed on a long ride? Faster recovery after successive efforts? All these obviously depends on how much power you can develop and your physical adaptation but yet require different training methods to further develop them. So it's important to know what exactly you are aiming.

Finally, have you considered engaging a coach? There can be a difference b/n "freestyle racing/training" vs formal structured training, one that's designed specific to your aims and physical characteristics. And a big part of it is focus. If you have the time, dedication and a little bit of spare cash, then this may be something very worthwhile.

As stated by many in the know, a lot of "training" by regular riders are just "junk miles" as they lack specificity ie. A lot of wasted bike time.

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Postby timyone » 03 Nov 2009, 16:23

I have the same problem. I've been trying to get faster for over 6 months now and nothing seems to be working. Do you think it's possible to be permanently slow?
yeah, i think it may be, maybe you should take up wind surfing instead :D
lol
i doubt you arent getting faster
start timing your self.

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Postby mikesbytes » 03 Nov 2009, 20:42

I have the same problem. I've been trying to get faster for over 6 months now and nothing seems to be working. Do you think it's possible to be permanently slow?
V, Initially there is a big improvement. After that the progress can be so slow and steady that its not noticed.

If you really think there has been no improvement, then its time to change your routine

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Postby jimmy » 04 Nov 2009, 06:11

A lot of wasted bike time.
No time on the bike is ever wasted.

James

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weiyun
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Postby weiyun » 04 Nov 2009, 06:38

No time on the bike is ever wasted.
Replace with "inefficient bike training time". :P

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Postby timyone » 17 Nov 2009, 08:46

Does walking count as cross training?

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Postby weiyun » 17 Nov 2009, 08:49

Does walking count as cross training?
If it induces a training effect, then definitely yes.

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Postby timyone » 22 Nov 2009, 14:29

ok im up for some big km this week, any one interested?

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Postby T-Bone » 22 Nov 2009, 20:07

i need to find some form..... so i'll let you know.

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Postby timyone » 05 Jan 2010, 13:58

AHA!!! im back in training!! i have now done two days of it!! and plan on hopefully more :D And if i have my way Team Dhbc ROAD will be full of riders training with me who are fit as a fiddle :D and hard as the wood it is made of!!..

Ok, after our 5 days of racing, me and Vietnamese Anthony yesterday decided on a nice cruisy waterfall fixie ride, followed by some even cruisier track training :D sadly there was no coffee..

Today me and John Nguyen did our best to be the most hardcore of the Randwick hill climbers (we werent) and then moved on to a lovely ride of the three gorges. There was still no coffee.. im drinking some now though, which has inspired me to write in this thread :D Hopefully thuis arvo ill be doing some weights too.

Tomorrow will hopefully be a nice cruisy national park ride for our down day, which may still have no coffee, and thursday will hopefully be our slightly longer ride up to some where or other like the entrance via the old road etc.

So yes, dunno what will be saturday, maybe slowies, but we have racing sat night so we cant do big weekend rides :( sunday might be some thing or other? i heard rumours of a race though, so probably nothing big. Im working for next week, so only randwick training and track plus weights :(

Seriously checking out some of the training John has done that lad is a machine! look out mountain bike 24 hour!!

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Postby timyone » 06 Jan 2010, 11:17

far out its hard training with john!! it seems like when i feel crap he feels like pushing things and visa versa!

Anthony pham is seriously on his way up the rankings on the road too! fasties is next, then who knows where he will end up as a road rider :)

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Postby timyone » 07 Jan 2010, 10:57

Seriously. If you want to get fit, and probably fast, training john during his holiday period is how to do it?! The only problem is you may need to have ridden to melbourne first to keep up with most of it?!

Today was the randwick morning ride, then waterfall cruise. I was seriously wondering if I was going to make it to waterfall when we were going up the kingsway trying to keep on his wheel! Then in the mad mile where we were seriously struggling he pipped me for the sprint too! Julio said he reached 70 towards the sprint, and we were off the front!

With me and john doing a turn or so, we were doing up to 48 (maybe more) along brighton beach etc.

Seriously have never trained this hard for as long! I've done hard for less km's at a time, but this just keeps going. Anthony is getting better by the day too!

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Postby Anthony » 09 Jan 2010, 19:49

My first 500km+ week that doesn't involve going out of NSW for me :D. One thing i found hard to decide on was whether to have a rest day off the bike or have a rest day on the bike. Ended up having 2days on and 1 day off which meant 2 rest days this week (1st was off the bike) (2nd was a 45km light pedaling around centennial). Still can't decide which type of rest is better. Also i have to agree with Tim, training with John is seriously tough, he put me through so much pain going up hills on the way out to the three gorges today. I got dropped on the very first street of the day (on the Gladesville bridge). However it was a seriously nice ride with awesome descents. There were even complete U bends whilst climbing.

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Postby timyone » 11 Jan 2010, 08:07

I dont know if its a good thing or not for people going up a grade on sunday rides, but yesterday was seriously amazing training?! my legs are still sore!! im guessing a bit of it was from just having the four of us, and being on a fixed gear bike, but i was completely stuffed from the ride?! i recomend any one that wants to get fit or fast to hire john as a training partner?! even if he is stuffed he will still push you further than you can go and then some?!

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Postby timyone » 11 Jan 2010, 08:08

im also putting on weight?!
i put on 2 kilos last week :shock:
i was eating an amazing amount, but assumed that the hundred plus a day we were doing would cover that. ill be simons weight soon, im only 4 or so off!

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Postby mikesbytes » 11 Jan 2010, 11:47

im also putting on weight?!
i put on 2 kilos last week :shock:
i was eating an amazing amount, but assumed that the hundred plus a day we were doing would cover that. ill be simons weight soon, im only 4 or so off!
Don't worry Tim, I put on 3.5kg over Chrissie

So the Low GI low Saturated fat diet starts today

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Postby timyone » 11 Jan 2010, 12:02

this wasnt over chrissy! this was during the week i trained harder than ever?!
Over christmas it was only a kilo or two.

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Postby Anthony » 11 Jan 2010, 12:11

I've got the same problem. Just did the three gorges with John today, he just doesn't stop he spent about 98% of the time on the front and hurt me again and again. Got dropped on the Gladesville bridge again both on the way out and on the way back. After i got home and weighed myself i ended up putting on an extra kg and that's on top of any fluids lost during the ride this morning.

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Postby timyone » 11 Jan 2010, 12:16

lol man! he has a week of full on training ahead of him! i wont be able to keep up by the weekend?!

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Postby timyone » 11 Jan 2010, 20:59

Man my tyres were down to 55 when I pumped them up, so I was trainining on them at between 60 and 80! That's crazy for some of the rides we did! Though maybe tyre pressure doesn't matter as much as we thought.

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Postby mikesbytes » 11 Jan 2010, 21:30

You were asking for a pinch flat

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Postby timyone » 14 Jan 2010, 08:03

:)

Ok, i have decided that winning isnt every thing, but looking amazingly buff is, so instead of all this worrying about being faster and fitter and all that, we should be doing weights :D But its hard to fit it all in, and it turns out im amazingly weak?!?! I am bench pressing the same amount as im squatting?! and its nearly 20kilos under my own weight?!?!

So i think Goals are in order. Though i dont think ill reach them :S as ive been muckin around with weights for a few weeks, and not getting any where?! instead of three reps of 62 bench, i can now do 5?!

Goal for bench press: 80kg
Goal for squats: 100kg

Let me note i used to be able to do this all :S im not sure why i can now only do 62 kilos?! i used to weight 10kilos more, maybe thats stuffed me up.

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Postby mikesbytes » 14 Jan 2010, 09:27

What kind of BP? what kind of Squat?

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Postby Julio » 14 Jan 2010, 09:43

Ok, i have decided that winning isnt every thing, but looking amazingly buff is.
Now your talking my language brother

But seriously take a look at some weights webs sites to get a better pic of how to find your inner arnie.

http://www.bodybuilding4u.com/weight-lifting.htm

This one has the best startup page title "You Were Born Small & Weak....But Nobody Said You Have To Stay That Way" lol

http://www.criticalbench.com/

http://www.australianweighttraining.com.au/

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Postby timyone » 14 Jan 2010, 09:46

squats down to right angle
Bp?

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Postby timyone » 14 Jan 2010, 09:50

lol yeah we have arnies book some where :D man theres a lot of ways to build your byceps!!

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Postby mikesbytes » 14 Jan 2010, 09:55

squats down to right angle
Bp?
Half squat, this is the one required for power lifting competitions

BP
- Power lifting style, which engages the lats
- Flat stye, probably the one you are thinking of, is that with the Humerus down to 90deg or the bar touching the chest?

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Postby mikesbytes » 14 Jan 2010, 10:55

Tim, you are probably already strong enough to lift those weights

I think this is the type of BP you are thinking of;
http://www.exrx.net/WeightExercises/Pec ... Press.html
This is the basic powerlifting BP
http://www.exrx.net/WeightExercises/Pec ... rLift.html

Squats, this is the one that most do, its a bad example as he isn't getting properly parallel
http://www.exrx.net/WeightExercises/Glu ... Squat.html
This is the one I do;
http://www.exrx.net/WeightExercises/Glu ... Squat.html

Why not add a 120kg Deadlift to get a 300 total
http://www.exrx.net/WeightExercises/Glu ... dlift.html

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Postby timyone » 14 Jan 2010, 11:16

what is dead lifts good for?

Cool thanx for the technique page for squats, ill work on it.

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Postby timyone » 14 Jan 2010, 11:26

Ok, julio, im reading through your stuff between taking blood :P
Theres a heap to read?!

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Postby timyone » 14 Jan 2010, 11:31

To Stretch or Not to Stretch?

For years it was thought that stretching before strenuous activity would help prepare the muscles for exercise and reduce the risk of injury. However, more recent research suggests that stretching before you start training is unlikely to benefit your performance and may even be detrimental. Ironically, strength is lower following pre-exercise stretching compared with no stretching at all. In addition pre-exercise stretching will not prevent post exercise soreness or tenderness. It is now believed that stretching is best kept to a minimum prior to strength and power training. An active warm up(such as treadmill, exercise bike, steppers), followed by 1-2 warm up sets with light weights, is more effective. For example before performing bench presses, do one or two warm-up sets with a light weight that you can comfortably manage for at least 15 repetitions.



(ive stopped stretching except for bits after rides and hard stuff etc)

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Postby mikesbytes » 14 Jan 2010, 11:41

what is dead lifts good for?

Cool thanx for the technique page for squats, ill work on it.
Couple of examples that google gave me
http://www.bodybuilding.com/fun/drobson101.htm
http://www.tryingfitness.com/the-deadli ... -benefits/

Personally I think there is no better weights exercise, though some would argue that squats is king

Ok, julio, im reading through your stuff between taking blood :P
Theres a heap to read?!
As bad as cycling, you'll read till your eyes glaze over.

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Postby mikesbytes » 14 Jan 2010, 11:48

To Stretch or Not to Stretch?

For years it was thought that stretching before strenuous activity would help prepare the muscles for exercise and reduce the risk of injury. However, more recent research suggests that stretching before you start training is unlikely to benefit your performance and may even be detrimental. Ironically, strength is lower following pre-exercise stretching compared with no stretching at all. In addition pre-exercise stretching will not prevent post exercise soreness or tenderness. It is now believed that stretching is best kept to a minimum prior to strength and power training. An active warm up(such as treadmill, exercise bike, steppers), followed by 1-2 warm up sets with light weights, is more effective. For example before performing bench presses, do one or two warm-up sets with a light weight that you can comfortably manage for at least 15 repetitions.



(ive stopped stretching except for bits after rides and hard stuff etc)
The number one rule of stretching is "do not stretch cold muscles".

I do my stretching after exercise, before I get cold, though I tend to not do it after outdoor riding cos I'm slack.

Warmup is good, just like cycling. I do a set of 10 reps for warmup and do less reps for subsequent sets. There's a lot of variation on this.

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Postby timyone » 18 Jan 2010, 13:36

seriously.. John kills me and anthony, then does it again, and again, and again?! i didnt take the fact that he had two weeks off seriously last week?! he is back and stronger?!@! but this time Anthony is keeping up with me on the hills, and john is riding off?!

On a positive note, today we had coffee on that balmain main road :D I think our prospects are looking up :D my transition into just coffee and no riding. We are half way there. In order to make the coffee even nicer (its like ten times better!) its important to go for a nice ride before hand. Today we did a george ride, three of them. We didnt actually meet any georges, maybe we should have asked in cafes. But yes, its getting harder to make our coffees that bit better, but John seems to know how to do it :D

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Postby orphic » 19 Jan 2010, 15:34

Today I started my swimming cross training. I suck at swimming, and find the whole thing rather painful but it's necessary to improve my fitness. I had some problems with breathing when touring on the weekend and hopefully this will aid in fixing that. I also couldn't ride yesterday or today thanks to my knee, so swimming is good for that.

I'm going to try and swim 3 times a week, and have found some ways of varying my routine through swimplan.com which I vaguely recall using in the past.

Got me thinking about doing other forms of cross training too... What else is helpful apart from swimming and resistance training? Not that I am doing any resistance training, but I might start doing some core exercises at home.

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Postby timyone » 19 Jan 2010, 15:48

try triathlons :) meet lotsa nice girls :D then you can introduce me :)
running may not help your knee though..

We did a nice little randwick ride, followed by coffee, followed by a little ride to a bay, in akuna, followed by chocolate milk, then back to marrickville, followed by coffee :)

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Karzie
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Postby Karzie » 19 Jan 2010, 18:31

What else is helpful apart from swimming and resistance training?
Rowing (machine?) is probably the best overall. No impact, high CV, similar leg muscles plus shoulders, back, arms and CORE.

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Postby mikesbytes » 19 Jan 2010, 20:34

What else is helpful apart from swimming and resistance training?
Indoor Spin, RPM

Yoga

BTW, what do you mean by resistance training?

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Postby weiyun » 19 Jan 2010, 20:58

Rowing (machine?) is probably the best overall. No impact, high CV, similar leg muscles plus shoulders, back, arms and CORE.
Nice suggestion. I understand that quite a number of national level womens rowers are moving across to road cycling as a second career. Supposedly the endurance nature of the two compliments.

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Postby timyone » 20 Jan 2010, 10:31

Today we nearly had coffee at that little cafe near cooks river after coming through earlwood, but needed an ATM, so went on to the marrickville road cafe, John loved his iced coffee, and anthony's iced chocolate looked amazing! so much iced cream?! i wish i wasnt on some sort of diet?!!

But yes, riding was good, as our soft day we went on an m4-7-5 ride, which had too much glass, but was flat, fast and what we needed. Me and Anthony are pretty much cracked for the week, and not looking forward to track training tonight let alone tomorrow mornings randwick ride then waterfall, which will have mark lacey on it?!!? My legs are so sore that i can hardly ride up a hill, anthony has been waking up from the pain?! far out man?! and John is getting stronger, wondering what all the complaining is about?!!

The coffee tastes better this way though :)

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Postby orphic » 20 Jan 2010, 11:02

Rowing could be fun. After a small investigation it appears I could pay to do a learn to row course at a club, but those are on Sunday mornings. I like the idea of doing another outdoor activity as opposed to doing it on a machine though... Any rowers in the club?

Waking up with leg pain doesn't sound like much fun. I hope Anthony is doing a decent amount of stretching after riding. Injurying yourself isn't much fun, and is a fast way to reverse all that training you guys are doing.

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Postby timyone » 20 Jan 2010, 11:19

i cant walk, it hurts too much. Any one want to vollunteer to give a leg massage? the better looking he better :P.... mike im looking at you :D

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Postby mikesbytes » 20 Jan 2010, 11:32

i cant walk, it hurts too much. Any one want to vollunteer to give a leg massage? the better looking he better :P.... mike im looking at you :D
Um... might pass on that one :roll:

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Postby Anthony » 20 Jan 2010, 12:10

I should start stretching after rides from now on. I've pretty much just been spinning the legs over the last few kilometers after a day of riding.

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Postby mikesbytes » 20 Jan 2010, 19:42

Rowing could be fun.
http://www.rowbike.com/

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Postby Karzie » 20 Jan 2010, 22:38

Any rowers in the club?
Umm... I've done a bit over the years. It's good to learn (and fun). Just don't let them talk you into racing :wink:

The main reason for learning to row properly is technique. Learning on a rowing machine will seldom lead to good technique and you won't maximise the benefits.

There are a number of subsidised learn to row programs, and you should ring around and find out. Don't go to Drummoyne Rowers.

I saw Sydney Community College advertising a course in their last blurb.

If it's all too expensive, there's always the internet and i'm happy to have a chat about it.

Ian

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Postby timyone » 21 Jan 2010, 11:13

i thik there may be a few other rowers around, more people that do dragon boat stuff though! seriously would love to do some! but no time or money!

Today's training had coffee in the park :D Centenial :D between the randwick ride and waterfall. Where John continually cracked me, until one mighty crack in the mad mile sprint where he beat me over the line?! (top gear sprint) and then at the end we made anthony do some turns, and he dropped me twice?!! John beat me again in the coffee sprint!

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Postby timyone » 23 Jan 2010, 14:29

we didnt reach 800 for the week :( i was the closest with 780 or so, we arent sure exactly how much we did at the track, so we could have passed it, but doubt it.

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Postby timyone » 25 Jan 2010, 11:46

cracked today, might have been a bit of a food thing, only had cornflakes. It was great to have tim there, because then it didnt seem like i was holding every one back as much :D Time trialled waterfall yesterday.

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Postby mikesbytes » 25 Jan 2010, 11:50

cracked today, might have been a bit of a food thing, only had cornflakes. It was great to have tim there, because then it didnt seem like i was holding every one back as much :D Time trialled waterfall yesterday.
You were up late watching TDU

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Postby othy » 25 Jan 2010, 12:02

Thanks for the ride but that is definitely not the way to start training again. 100 kms+ through Stanwell Tops. Luckily we didn't include RNP.

The last 20kms were agony, I'm only just starting to feel better now - I think the food and milkshake are finally kicking in. Sleep time.

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Postby Michael Chidgey » 27 Jan 2010, 14:17

bike radar published a good article on losing body fat as a cyclist.

http://www.bikeradar.com/fitness/articl ... ower-24762

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Postby mikesbytes » 27 Jan 2010, 17:08

bike radar published a good article on losing body fat as a cyclist.

http://www.bikeradar.com/fitness/articl ... ower-24762
I'm sunk :(

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Postby timyone » 27 Jan 2010, 20:41

cool thanx for the artical

(i read through a heap of the links too)
Last edited by timyone on 27 Jan 2010, 21:04, edited 1 time in total.

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Postby timyone » 27 Jan 2010, 20:53

Nutrition: 13 tips to make you a faster rider
By Dr Kevin Currell, Triathlon Plus

Fruit or cake? It's not a hard decision for one competitor in 2007's La Ruta de los Conquistadores stage race (Yuri Cortez/AFP/Getty Images)

Not sure what food will help you ride at your best? Dr Kevin Currell, performance nutritionist at the English Institute of Sport, offers 13 diet tips.

1 Breakfast

Always eat before starting your morning training. Sleeping depletes the liver’s store of glycogen, which is the major store of carbohydrate for blood sugar regulation. When this is reduced, your blood sugar level drops and fatigue sets in, making concentration difficult – particularly disadvantageous if you’re using your training session to learn a new technique. Look for foods high in carbohydrate, low in protein and low in fat and, so you don’t compromise on your sleep, choose foods you can eat on the go such as a jam sandwich or sports bar.

2 Bioflavonoids

Bioflavonoids are naturally occurring chemicals found in foods, which have been shown to protect against heart disease and high blood pressure, and regulate blood sugar levels. However, for already healthy athletes the big benefit may be that they also stimulate the production of mitochondria in the muscle. Mitochondria are the engine rooms of muscle cells, and the more you have, the bigger the engine. Bioflavonoids are found in fruit, veg and salad, so rather than having five portions a day, you’ll need to eat double that.

3 Prawns

Prawns are a fantastic source of protein and omega 3 fatty acids. They’re also an excellent food source of the amino acid beta alanine, which has a number of roles in the body. It’s a fuel for the creation of a dipeptide called carnosine, which is a potent antioxidant and works in the muscle to increase the ability of the body to cope with the acid produced by exercise. Beta alanine can also increase your ventilatory threshold and improve sprint performance.

4 Protein

Protein improves your post-ride recovery – try a yoghurt after a short ride or a milkshake or carbohydrate-and-protein recovery drink after a longer effort. However, don't overdo it – anyone eating a balanced diet and taking in enough calories is already likely to be consuming enough protein. (Cyclists need just 1.2-1.4g of protein per kilo of bodyweight per day.) There's also evidence that too much protein can have an appetite-suppressing effect, which may prevent you eating enough carbohydrate to keep your glycogen levels topped up.

5 Milk

If there is such thing as a superfood it’s got to be milk. It’s an amazing source of protein, contains good carbohydrate and provides a range of vitamins and minerals. When you’re training hard, drink one to two pints a day. This sounds a lot, but you’ll feel the difference when you recover quicker and get through tough training blocks.

6 Green tea

Green tea is an excellent source of antioxidants. Drinking green tea has many health benefits and, most importantly for cycling performance, seems to increase the amount of fat you use as a fuel. Research in mice has revealed that green tea can delay fatigue at a given intensity.

7 Glucose and fructose

Recent research has shown that a mixture of glucose and fructose drinks during exercise can improve performance by eight percent when compared to a glucose drink alone. This is a pretty big improvement in performance. To ensure you’re using the best sports drink available, don’t make your choice based on flavour alone – check the label to make sure it contains a mixture of glucose or maltodextrins and fructose.



8 Caffeine

Caffeine has consistently been shown to improve performance. The most likely mechanism by which it works is by stimulating the central nervous system into working a little harder. Caffeinated gels are readily available – use one during a ride to boost performance. Having around 2-3mg per kilo of body weight one hour before a race will also be beneficial.

9 Fish oils

When we lived in caves and hunted for food, we ate healthy fats omega 3 and omega 6 in a ratio of 2:1. These days it’s around 1:20, the consequences of which are slow recovery and increased fatigue. Taking a fish-oil supplement or eating oily fish three to four times a week can restore our bodies back to how they should be.

10 Nitrates

Nitrates are naturally occurring substances that stimulate the production of nitric oxide, leading to a widening of the muscle capillaries. This allows more blood to flow through the muscles, increasing the supply of oxygen, nutrients and the removal of waste products. This improvement in muscle blood flow may enhance recovery, particularly when training hard. There may also be a direct benefit on performance. High-nitrate foods include beetroot, spinach, celery and rocket.

11 Nuts and seeds

Nuts and seeds are good sources of essential fatty acids. As already mentioned, omega 3 and 6 are essential, but omega 9 fatty acids are also important. They help decrease inflammation and enhance recovery. Look to eat a handful of nuts – such as almonds, peanuts, pecans, pistachios, cashews and hazelnuts – and seeds – such as sesame and pumpkin – each day and you’ll recover quicker.

12 Quinoa

Quinoa is a grain-like crop crown primarily for its edible seeds. It originates from South America and is the traditional food of the indigenous South American population. High in iron, magnesium and fibre, quinoa has excellent nutritional value and contains a balanced set of essential amino acids, making it one of the few vegetables to offer a complete protein source. It’s also a low glycaemic index carbohydrate, so is an excellent choice for those looking to control their body weight.

13 Carbohydrates

There are carbohydrate sensors in the mouth that stimulate the brain into working harder. Using a carbohydrate mouth rinse can decrease a 40km time trial time by over a minute. But possibly the biggest benefit is during training. Consuming sports drinks and gels during hard training can be uncomfortable. Just swilling the gel around your mouth will help you maintain the training intensity.

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Postby timyone » 06 Feb 2010, 08:33

slowies was a bit wet this morning, ended up with 7 of us, but great group to ride with!

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Postby Trouty » 06 Feb 2010, 10:54

slowies was a bit wet this morning, ended up with 7 of us, but great group to ride with!
The slowies are becoming the new group of "Die Hard" cyclists who seem to get out for a ride rain hail or shine. I was almost there....but the warm doona and a sleep in, won over the sound of raindrops outside my window.

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Postby Miguel » 06 Feb 2010, 11:36

I'm all with you Jo, I think I'll give the trainer a work out today

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Postby timyone » 07 Feb 2010, 20:53

i know this ist training, but its not non bike related either.

oday i tried to add a new spoke in..
not succesful at all :D
first i couldnt bend a spoke in, so i tried undoing one of the other niples, and threaded it, then i got another one undone, but pushed the bipple off that into the rim. I gave up after this, i cant find the tool that i need to change my cassette onto another wheel either, so i am stuck on the fixie untill i do some thing about it :S

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Postby Julio » 07 Feb 2010, 21:08

Tour of Qatar is on live every night for those with Fox on Eurosports live.

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Postby timyone » 07 Feb 2010, 21:11

The slowies are becoming the new group of "Die Hard" cyclists who seem to get out for a ride rain hail or shine. I was almost there....but the warm doona and a sleep in, won over the sound of raindrops outside my window.
man slowies is a hard core training for every one :D
i use it as my ride around amazinly slowly, talking to people then drinking coffee, but it is still part of my hardcore training regime, so still hardcore :D

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Postby timyone » 07 Feb 2010, 21:22

no way!!!
im gonna miss it

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Postby hugo » 07 Feb 2010, 21:33

Tour of Qatar is on live every night for those with Fox on Eurosports live.
now that you've announced that you have eurosport, expect about half the club rocking up at yours late at night through April, may, July and September...and I still haven't worked out what this has to do with training...

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Trouty
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Postby Trouty » 08 Feb 2010, 05:54

[/quote]man slowies is a hard core training for every one :D
i use it as my ride around amazinly slowly, talking to people then drinking coffee, but it is still part of my hardcore training regime, so still hardcore :D[/quote]

Saturday slowies is the only time I get to meet and talk to new riders coming in. You still get 40+ km of recovery riding in, whilst having a good chat and finding out some thing different about another rider - every week. I like it.

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Postby mikesbytes » 08 Feb 2010, 06:52

Sunday ride was good, got to practice cutting thru a headwind and I didn't get rained on

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Julio
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Postby Julio » 08 Feb 2010, 07:39

now that you've announced that you have eurosport, expect about half the club rocking up at yours late at night through April, may, July and September...and I still haven't worked out what this has to do with training...
But watching cycling IS training...besides I already told you I tape it then use it as when I am on the trainer. Just the other day I was riding the Pave of Paris-Roubaux now today I am on the flat roads and hot crosswinds of the Tour of Qatar, and tomorrow I am might go head to head with Jans and Lance up the Alps.

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T-Bone
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Postby T-Bone » 08 Feb 2010, 17:08

Well, the other day i found this site

You can watch your cycling via peer2peer, though for Qatar it looks like you'll need to install sopcast (easily done). The only problem is you can only watch live, which left me up late last night watching cyclocross.

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Simon Llewellyn
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Postby Simon Llewellyn » 09 Feb 2010, 08:52

That site is really good!! It has all the soccer too!!!


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