If FEMA had the bicycles, would it fund Hustler's manlet bib?
06-27-2016, 02:58 PM
#4102
Boost Pope
iTrader: (8)
Join Date: Sep 2005
Location: Chicago. (The less-murder part.)
Posts: 33,019
Total Cats: 6,587
Knowing how much hatred for luggage there is in this thread, I passed by this bike this morning. Ignore the fender, rack, wheels, brakes, shifters, running gear, bars, stem, frame, pump, clips, and tires, and focus on the seatpost:
Out of focus, because potato:
Out of focus, because potato:
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06-27-2016, 05:16 PM
#4104
Let’s talk about interval workouts…
I strava stalk Hustler and see he’s been doing them. I’d just like to get an idea of what other people are doing, and what you are training for (ie: crit racing, tt, riding to 7-11, whatever). I'm training for mountain bike races where the timed stages last on average from 5-10 minutes, primarily downhill, but involve short climbs and flat sections where sprinting is required. Quick recovery is key as you need to sprint then ride scary stuff then sprint again and not die on the scary sections. I end up doing 4-8 timed stages over a race, so lots of short, hard efforts followed by easy pedaling to get to the next timed stage.
I have been trying to mix 2 interval workouts in each week and I ride/run/exercise usually 6 days a week- one of those being a longer ride (3-4 hours, 4000+ climbing) and another being some kind of tempo ride- going hard for a 30-40 minute climb or something. It seems like any more than 2 interval days per week (including the other riding) and my legs are too shot to make good power and doing intervals is worthless at that point.
Here’s my 3 workouts- I always do the sprint start every week, and alternate the other ones:
I always warm up before and cool down after doing these.
Anyone got any other workouts/routines/suggestions/comments?
I strava stalk Hustler and see he’s been doing them. I’d just like to get an idea of what other people are doing, and what you are training for (ie: crit racing, tt, riding to 7-11, whatever). I'm training for mountain bike races where the timed stages last on average from 5-10 minutes, primarily downhill, but involve short climbs and flat sections where sprinting is required. Quick recovery is key as you need to sprint then ride scary stuff then sprint again and not die on the scary sections. I end up doing 4-8 timed stages over a race, so lots of short, hard efforts followed by easy pedaling to get to the next timed stage.
I have been trying to mix 2 interval workouts in each week and I ride/run/exercise usually 6 days a week- one of those being a longer ride (3-4 hours, 4000+ climbing) and another being some kind of tempo ride- going hard for a 30-40 minute climb or something. It seems like any more than 2 interval days per week (including the other riding) and my legs are too shot to make good power and doing intervals is worthless at that point.
Here’s my 3 workouts- I always do the sprint start every week, and alternate the other ones:
- 6-8 sprint starts from a dead stop up a gentle hill- I go as hard as possible for about 10-15 seconds (think BMX gate start effort level). Coast back to the start and fully recover breathing. After the 6-8 efforts my legs are dead and I feel dizzy and ready to vomit.
- 5 climbs up a steep hill near one of the riding areas near me. This takes me about 35 seconds the first time, and my times gradually increase from there. I'm starting to black out and arms are going numb at the top of the climb. Again- coast down and fully recover breathing (not heart rate) at the bottom.
- 4 laps on a 4 minute loop that involves 3:30 of climbing followed by a fairly sketchy 30 second downhill… the idea here is to get blown up on the climb and force myself to descend while trying to recover (similar situation to my type of racing).
I always warm up before and cool down after doing these.
Anyone got any other workouts/routines/suggestions/comments?
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06-28-2016, 07:53 AM
#4105
Elite Member
iTrader: (9)
Join Date: Jun 2006
Location: Chesterfield, NJ
Posts: 6,892
Total Cats: 399
6 week FTP builder on Zwift was good to me over the winter. Summer time though...I'm not disciplined enough to follow a workout schedule. The little time I get to be on the bike, I ride how I want to ride at the moment.
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06-28-2016, 12:35 PM
#4109
Let’s talk about interval workouts…
I strava stalk Hustler and see he’s been doing them. I’d just like to get an idea of what other people are doing, and what you are training for (ie: crit racing, tt, riding to 7-11, whatever). I'm training for mountain bike races where the timed stages last on average from 5-10 minutes, primarily downhill, but involve short climbs and flat sections where sprinting is required. Quick recovery is key as you need to sprint then ride scary stuff then sprint again and not die on the scary sections. I end up doing 4-8 timed stages over a race, so lots of short, hard efforts followed by easy pedaling to get to the next timed stage.
I have been trying to mix 2 interval workouts in each week and I ride/run/exercise usually 6 days a week- one of those being a longer ride (3-4 hours, 4000+ climbing) and another being some kind of tempo ride- going hard for a 30-40 minute climb or something. It seems like any more than 2 interval days per week (including the other riding) and my legs are too shot to make good power and doing intervals is worthless at that point.
Here’s my 3 workouts- I always do the sprint start every week, and alternate the other ones:
I strava stalk Hustler and see he’s been doing them. I’d just like to get an idea of what other people are doing, and what you are training for (ie: crit racing, tt, riding to 7-11, whatever). I'm training for mountain bike races where the timed stages last on average from 5-10 minutes, primarily downhill, but involve short climbs and flat sections where sprinting is required. Quick recovery is key as you need to sprint then ride scary stuff then sprint again and not die on the scary sections. I end up doing 4-8 timed stages over a race, so lots of short, hard efforts followed by easy pedaling to get to the next timed stage.
I have been trying to mix 2 interval workouts in each week and I ride/run/exercise usually 6 days a week- one of those being a longer ride (3-4 hours, 4000+ climbing) and another being some kind of tempo ride- going hard for a 30-40 minute climb or something. It seems like any more than 2 interval days per week (including the other riding) and my legs are too shot to make good power and doing intervals is worthless at that point.
Here’s my 3 workouts- I always do the sprint start every week, and alternate the other ones:
- 6-8 sprint starts from a dead stop up a gentle hill- I go as hard as possible for about 10-15 seconds (think BMX gate start effort level). Coast back to the start and fully recover breathing. After the 6-8 efforts my legs are dead and I feel dizzy and ready to vomit.
- 5 climbs up a steep hill near one of the riding areas near me. This takes me about 35 seconds the first time, and my times gradually increase from there. I'm starting to black out and arms are going numb at the top of the climb. Again- coast down and fully recover breathing (not heart rate) at the bottom.
- 4 laps on a 4 minute loop that involves 3:30 of climbing followed by a fairly sketchy 30 second downhill… the idea here is to get blown up on the climb and force myself to descend while trying to recover (similar situation to my type of racing).
FTP work would not be your greatest benefit as you are either way above or way below it in your event (enduro?). If you want to build your FTP just convert your tempo effort to a sweet spot effort and decrease the time a little. In 4 hours with climbing you probably already get enough time in your tempo zone.
I like standing starts over-geared for building up power/strength. It really helps build strength across all cadences. Start off in 53/11 and keep building power and cadence for 30s-45s (you should be spun out at this point), start with 5min recovery. These start easy but after 4 or 5... It is sort of track specific, but the acceleration work would benefit you after you lose momentum and need to build back up.
I do not know if the standalone 6x10s are really the most effective use of your time. You can mix these into a longer ride and get the same net result.
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06-29-2016, 09:55 AM
#4110
This is a generally a good plan for what you do. Specificity drives results. As you probably know, sprint intervals require a lot of recovery (depending on your physiology). Take the recovery you need. In the off-season a good build up wouldn't hurt but I would spend some time in the gym, MTB descents take a toll on your core and arms, some strength endurance may decrease your times more than you expect.
I do upper-body gym work regularly throughout the year. It definitely helps.
FTP work would not be your greatest benefit as you are either way above or way below it in your event (enduro?). If you want to build your FTP just convert your tempo effort to a sweet spot effort and decrease the time a little. In 4 hours with climbing you probably already get enough time in your tempo zone.
This regarding the tempo days?
I like standing starts over-geared for building up power/strength. It really helps build strength across all cadences. Start off in 53/11 and keep building power and cadence for 30s-45s (you should be spun out at this point), start with 5min recovery. These start easy but after 4 or 5... It is sort of track specific, but the acceleration work would benefit you after you lose momentum and need to build back up.
I'm doing this on a mountain bike- starting in the middle of the cassette and ending up spun out by the end. I like the coordination aspect of sprinting and shifting smoothly as well as the power build up. For my racing- it is better to be able to sprint hard for 10 pedals than 30 seconds like on a track bike.
I do not know if the standalone 6x10s are really the most effective use of your time. You can mix these into a longer ride and get the same net result. I usually do them during a short ride, but after the sprints I'm all shitty feeling and pretty much struggling to get home- much less working on any more fitness
I do upper-body gym work regularly throughout the year. It definitely helps.
FTP work would not be your greatest benefit as you are either way above or way below it in your event (enduro?). If you want to build your FTP just convert your tempo effort to a sweet spot effort and decrease the time a little. In 4 hours with climbing you probably already get enough time in your tempo zone.
This regarding the tempo days?
I like standing starts over-geared for building up power/strength. It really helps build strength across all cadences. Start off in 53/11 and keep building power and cadence for 30s-45s (you should be spun out at this point), start with 5min recovery. These start easy but after 4 or 5... It is sort of track specific, but the acceleration work would benefit you after you lose momentum and need to build back up.
I'm doing this on a mountain bike- starting in the middle of the cassette and ending up spun out by the end. I like the coordination aspect of sprinting and shifting smoothly as well as the power build up. For my racing- it is better to be able to sprint hard for 10 pedals than 30 seconds like on a track bike.
I do not know if the standalone 6x10s are really the most effective use of your time. You can mix these into a longer ride and get the same net result. I usually do them during a short ride, but after the sprints I'm all shitty feeling and pretty much struggling to get home- much less working on any more fitness
Thanks for the advice... anyone else have books/articles?
Here is one of the top guys in the world- riding a race stage with HR data hooked up to the helmet cam:
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06-29-2016, 06:51 PM
#4111
Does anyone have a decent MTB saddle kicking around they don't need? I just picked up a used 2007 Specialized Hard Rock Sport for my nephew, but it was missing the seatpost and saddle. I just snagged an Easton EA50 seatpost on eBay for $15, but still need a saddle. Would be looking for something fairly cushy, not huge, and cheap.
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07-02-2016, 11:23 AM
#4112
Senior Member
Join Date: May 2011
Posts: 638
Total Cats: 76
I've been MIA doing bike stuff for a few months. I started riding 2x a week after work and getting a long ride in on the weekends. Pretty stoked as I've lost about 10lbs and I'm actually getting back to being as fit as I was in my mid 20's. I've been riding my trail bike this whole time and as it turns out, it's a bit much to ride after work. The maintenance on a 150mm travel trail bike with a dropper was also killing me with our dusty socal conditions.
At any rate, I decided to build a hard tail XC bike for training purposes. I'm also planning on doing a few rounds of the over the hump racing series this next season. I'm going to be very bad and I'll be riding in beginner because I've never raced before. I digress, onto the particulars of my newest bike build.
-29r
-Chinese carbon XL frame
-100mm travel RS Recon Gold TK (Currently being converted to a Motion Control Damper)
-Carbon bars and seatpost
-Shimano XT, SLX, Deore, and Sram x9 level components
-Easton haven gen 5 wheelset
-2.4 Maxxis Ardent Front, 2.35 Maxxis Ikon Rear
23.5 LBS as it stands right now with the monster truck tires. I can easily drop 1.25 lbs with a switch to racing ralph or a more race oriented tire. I'm going to stick with these tires for now until I'm comfortable on the bike.
Goals of this build were:
-Stay around 22-23 lbs
-Budget under $1,200 (using some components I had on the shelf)
-All parts had to be reliable for minimal maintenance
-Flexibility to do long day high mileage XC/Trail rides and also do be comfortable doing XC race events
At any rate, I decided to build a hard tail XC bike for training purposes. I'm also planning on doing a few rounds of the over the hump racing series this next season. I'm going to be very bad and I'll be riding in beginner because I've never raced before. I digress, onto the particulars of my newest bike build.
-29r
-Chinese carbon XL frame
-100mm travel RS Recon Gold TK (Currently being converted to a Motion Control Damper)
-Carbon bars and seatpost
-Shimano XT, SLX, Deore, and Sram x9 level components
-Easton haven gen 5 wheelset
-2.4 Maxxis Ardent Front, 2.35 Maxxis Ikon Rear
23.5 LBS as it stands right now with the monster truck tires. I can easily drop 1.25 lbs with a switch to racing ralph or a more race oriented tire. I'm going to stick with these tires for now until I'm comfortable on the bike.
Goals of this build were:
-Stay around 22-23 lbs
-Budget under $1,200 (using some components I had on the shelf)
-All parts had to be reliable for minimal maintenance
-Flexibility to do long day high mileage XC/Trail rides and also do be comfortable doing XC race events
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07-03-2016, 06:42 PM
#4119
^Are you ok?
I bought a new bike a few months ago... its a 2015 Bianchi Oltre something or other, full carbon.
Is it normal for the front fork to flex under small braking loads. It flexes even more when cornering or under high speed braking.
I thought something was loose, but nothing is.
I bought a new bike a few months ago... its a 2015 Bianchi Oltre something or other, full carbon.
Is it normal for the front fork to flex under small braking loads. It flexes even more when cornering or under high speed braking.
I thought something was loose, but nothing is.
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