Leafy

iTrader: (1)

Chooofoojoo

iTrader: (7)

Holy chainstay-length batman.

emilio700

iTrader: (3)

Would pose

humming

iTrader: (2)

i think I'd probably not get quite as fancy as that with the fork, I'll just weld it in, no need for it to be able to twist :-D

emilio700

iTrader: (3)

No bottle opener. fail

shlammed

iTrader: (8)

ergo handlebars and wayback setback post on that one. lol

dcamp2

iTrader: (4)

It's got 2



yah mon!

shlammed

iTrader: (8)

I want to go over this again with the training dudes:
How do i get faster... or just not die on attacking hills?


There were a few hill segments on my attempt to get out just before the sunset last night and i tried to jump into them which did set some PR's for the segment, but im still REALLY low on the leaderboard. 40/51 on one segment and 35/100 on the other.
I knew the segments were there so i basically drained the tank on them with casual riding the rest of the time...
Im not getting competetive, but trying to improve on myself.




Strava link for those interested in my ride or to give pointers.
https://www.strava.com/activities/295672303


Still on the 39/53 chainring with a 12-28 in the back. in the bigger climb i stayed seated and spun out at 85-90rpm because the next gear down seemed like a bit too much of a jump (which im pretty sure was the granny gear 39/28 combo)




I know there are fast riders on here, so im willing to listen and try stuff.... there arent many hills around here to practice with, so I will have to keep riding some of this area to get much elevation.

DNMakinson

iTrader: (3)

Strength training and intervals of varying durations.

My fave single strength is side lunges. Requires no equipment, save small weights. Works all the right muscles, including the supporting ones that tend to cramp on long rides (adductors, for instance). Then throw in core... planks, sit-ups, stuff like that.

My fave intervals is Over / Unders where, after warming up, you run 3 min at 3 BPM below your Anaerobic Threshold (AT), followed by 1 min at 3 BPM over your AT. Stack 3 of those in direct sequence. That is a set. Then rest (soft pedal) for 10 min. Do 2nd set. Rest. Do third set, if you can. Stop if you die. These are hard to do unless you have a long, flat straight, as it takes precise control. I used to do them at a local school track.

Don't forget the rest / rebuild days as needed.

shlammed

iTrader: (8)

guess i need a HRM

Ive been holding off on getting one since i didnt want to train so much as just ride... but i have been enjoying casual rides with others... my single rides ive been using to gain strength and speed... so the HRM makes sense there i guess.

emilio700

iTrader: (3)

Targeted training should be your goal. Look at the specific requirements of the event/ride/scenario you are looking to subject yourself to. Where are you strong enough, where are you weak? Pick those elements out and build training that simulates those, plus a few percent.

Example:

32 miles, 1:45 weekly training ride with a few 100'/5% rollers mid way and late in the ride. First rollers hurt, last 100'/5% rollers you get spat out the back. If you do the ride solo at your own pace, you still suffer on the rollers.

Conclusions: You don't have enough endurance (I call this "gas tank") for 1:45 period. You also don't have the watts to get over the rollers.

Targeted training would included: Rides of 2-3hrs at your medium tempo to build that gas tank. Intervals on 100-150' rollers of 5-7% at a speed as close to possible than the front guys on the group ride. When you can match their group ride speed with your solo intervals, reset target above their speed.

The crossover (over/under) threshold intervals that DNMak suggested are great to improve lactate clearance and train your mind to recognize your AT. Critical for time trialing and long steady mountain climbs.

There is an endless variety of things to target. In the end, the best training advice ever given was by Eddy Merckx; "Ride your bike". Meaning lots of hours and regularly. Quality always trumps quantity though. When I was fast, I would often skip group rides because I knew the pace or profile didn't suit what I needed to accomplish for my goals that week. I trained solo or with one other strong rider most of the time.

3rdCarMX5

iTrader: (1)

The best suggestion has already been said. Ride more. If your strava profile represents your weekly time on your bike, your greatest benefit would come from riding more. Right now your body is spending a ton of energy just supporting itself and remembering to fire the muscles in the right order. You will see huge increases in power just getting to 100-200k a week regardless of what you do.

Don't worry about the gym, intervals, or over thinking it.

shlammed

iTrader: (8)

Yep, living in canada its just been above 0 celcius as of the last few weeks. Im wearing what you guys in southern states call winter gear lol.

today is one of the first nice days being 22C while earlier this week/month was 10C.



I find im gassing out before i am getting any burn.... i havent had any kind of acid burn from cardio based excercise since highschool rugby... I just cant keep the breathing up to push the muscles that hard DURING the ride.


I have next week off the bike when we go south for a vacation but im going to be commuting the rest of the fair weather time this summer from here on out -or so i plan- as well as training/group rides as long as i can stay rested up enough...

my commute is only 7km (roughly 4.5miles) each way so its not going to hurt the performance aspect of riding.

DNMakinson

iTrader: (3)

Riding more is always good. But 6 hours at 15 MPH over and over makes you really good at riding 15 MPH. Intervals make you stronger.

Savington

iTrader: (31)

Most of your gains will come from improved cardiovascular fitness. You need the cardio base before you can even think about doing strength-building intervals.

Ride more and ride faster. If you are comfortable, push harder. Your legs will never hurt on an 8 mile ride, but they might start to sting at mile 30 or 40. Get on the bike every 72 hours at bare minimum and do at least 4 hours a week on it and the cardio base will build itself. You can start worrying about gearing on the bike or 2x20s or over/unders in 6 months.

dcamp2

iTrader: (4)

New bike is dialed... the trails were a little flooded though:


Had to make a sweet bridge to cross back over at the bottom of the trail:

Chooofoojoo

iTrader: (7)

Dialed! Spec's patents are up and there's some sweet new bits coming out from companies! The river behind my shop is getting real high.

Fun fact, found out today that the guy who bought 949's old Nemo car is a long time customer of my shop. Sold him a Pivot Mach 6 the other day.

emilio700

iTrader: (3)

I thought Scott lived in here in SoCal?

Chooofoojoo

iTrader: (7)

He does. But his cohort Matt lives here in Colorado 1/2 the time!

It was an odd interaction having a dude driving a C7 Corvette get stoked to see my little Miata out back.

emilio700

iTrader: (3)

Scott was just here 15 minutes ago (random!) picking up some 15x9 Tungstens. Doesn't ride bicycles but still has the orange/white NB (former team car) he bought from William.