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Post by t on Jan 23, 2007 17:11:30 GMT -5
gads ... aren`t I annoying. anyways, if you needed anymore encouragement to train... checker out. www.hamiltoncycling.com/gfbrochure%202007.htmshe is a wee bit longer than last year. just a bit. and a wee bit tougher. just a bit. so anyways ... what is everyone doing to train at this time of year? ie. how are you staying motivated ... im finding motivation to be the hardest part for sure ... anyways. besides aaron hoisting pints to keep inshape... whats everyone up to? SHAME ME INTO EXCERCISING! tim. p.s. do any ladies need a part time job starting in the next few months and running through the summer (well, year round?) b/c we (speedriverbicycle) are looking for women who are into/knowledgeable about cycling and are looking for part time work. bam. |
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Post by mark romeril on Jan 23, 2007 20:52:57 GMT -5
Spinning twice a week, core strength, and aerobic base yada yada. There is a little voice in the back of my head telling me to try Cat. 4... but im ignoring it. Its just abit of self doubt, but damn, its a nuisance! Check this out... This is my motivation!!! A road O-Cup in milton...FEATURING yes!! Oh yes! one of the most challenging climbs in ontario!!! Rattlesnake point!!! Thats horrible news  , which is why i need to get back on my bike. |
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Post by Aaron on Jan 23, 2007 21:03:27 GMT -5
gads ... aren`t I annoying. anyways. besides aaron hoisting pints to keep inshape... whats everyone up to? SHAME ME INTO EXCERCISING! At least a 500ml bottle of beer weighs more than a 10g joint mr. holier than thou. |
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Post by Aaron on Jan 23, 2007 21:22:06 GMT -5
In terms of training, I kicked off my formal training plan that will carry me into the spring this week.
Im doing a slightly modified form of the Advanced Lance Armstrong Performance Program.
The original program places heavy emphasis on endurance low intensity stuff, base building in other words. However, historically I've never had problems with low intensity endurance so i'm just going to try and maintain my endurance.
My main goal for the spring is to increase my power output/ drop weight.
Right now according to the results from the study with Jason, I churn out a max sustained wattage of 375 in the vo2max test and I do about 180-200 during the endurance phase.
At 165lbs this translates to poor race results.
So my goal is to see if i can bring my endurance power to about 210 watts and see if i can hit a max sustained wattage of 400watts.
Also, I can get down to 150lbs fairly easily for the spring which again improves the power to weight ratio.
I love numbers.
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Post by mark romeril on Jan 23, 2007 21:54:08 GMT -5
Uhhhh??? Results, where can i get them?
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Post by Aaron on Jan 23, 2007 22:10:05 GMT -5
Uhhhh??? Results, where can i get them? Like i mentioned above im totally a numbers person... so after the trials I asked for a printout of the numbers. |
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Post by Bayden on Jan 23, 2007 22:29:48 GMT -5
ahah! a weee bit longer/tougher!
i thought you mighta been accurate there for a sec.
Wow, 92km for sen3 men in early april?
hmm well i might have to add roids to my present regimen of 3 spnnings, 1-3 squash sessions, 2 pool sessions and maybe some running each week.
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Post by t on Jan 23, 2007 23:02:30 GMT -5
oh yes. midweek is setting up the provincials at rattlesnake ... lets just say if you want to do well ... you`d best be able to go up it at least ... oh ... more than 5 times... without giving away any secrets lets leave it as ... its gonna be harder than you could imagine. they want to stage the nationals there next year.
i have nightmares about it.
i don`t think you should listen to the voice mark. you are more than strong enough plus you have race experience. stay in S3 for sure.
aaron, haha, yes, it is heavier than a 10g joint ... i wasn`t being holier than thou ... although if you remember i did mention i had cut back ... we are onto 8 g joints now.
good idea on the training plan aaron. traditionally the worst thing to lose/hardest thing to gain back is you power at LT. So your plan is essentially perfect for an area like s.ont where the long low base miles on the trainer will crack you like an egg or you have to be superhuman to endure the cold.
Your max sustained wattage is really quite fine ... just work at raising your power at/slightly below LT. If you can increase that power, and the length of time you can ride at that power you will be golden. And then yeah, of course dropping weight is always a good idea due to that whole power/weight ratio thing.
ah... training in the winter. boourns. my dream is that someone will drop a computrainer in my lap ... all the numbers, spinscan etc ... would entertain me for DAYS!!! sigh. where to get the millions i ask?
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, which is why i need to get back on my bike. 
