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1:41 am
October 22, 2009
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Mark G
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Post edited 9:11 pm - October 22, 2009 by Mark G
As you will have seen in the recent club news on the website - I have finally been awarded the level 3 British Cycling Coaching Qualification - Road and Time Trial Award. I am your club coach and I do offer personal coaching for riders or one off consultations. This consultation can be formal testing or a ride out. Prices and details are in the website under the 'training' section.
However as club members if you have any general questions about training then you can post them on this forum and I will answer your questions and give you some general advice.
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5:28 am
October 22, 2009
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mike scott
I love RCC!
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Well done on your level 3, what are your plans from level 3 how far can you go.
Anyway for a ride about 80 miles, what food would you take with you if you was not planning any cafe stops.
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5:10 pm
October 22, 2009
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Mark G
Moderator
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mike scott said:
Well done on your level 3, what are your plans from level 3 how far can you go.
Anyway for a ride about 80 miles, what food would you take with you if you was not planning any cafe stops.
Hi Mike
Good question especially with our 80 mile hilly ride on 14th Nov.
Two things to consider when out on the bike hydration and nutrition. With regard to hydration I would recommend:
On the ride consume 100ml or 150ml of water every 15 - 20 mins so around a 500ml or 3/4 of a 750ml bottle per hour would be a good guide.
Remember dehydration results in poor performance as much as 20% for 2% dehydration. So you may need to top up at the cafe stop!
With regard to nutrition
This will give you your energy and anything over 60 mins and therefore your 80 mile ride you will need some carbohydrate with the water. This will boost energy levels. You should look for a drink or powder supplement that is isotonic that will provide some salts to help absorpton but also aim for around 5-8% carbohydrate. There are plenty of commercial products available from Torq or SIS. You can also make your own up using glucose or maltodextrin with squash. If you need the exact details on this homemade version let me know.
You should drink on the bike and start within the first 20 mins of the ride and take a drink little and often which will maintain hydration and energy throughout the ride.
On the 80 mile ride I would also supplement your hydration with some solid food. The amount you will require is dependent and different for each rider it is also dependent as to the pace of the ride as different levels of fat and carbohydrate is consumed at different paces.
To give you an idea a 3 hour ride at steady state effort (around zone 3 HR) will exhaust your reserves of carbohydrate in your body and it can take 36 hours to regenerate them. This gives you an idea of the importance of the carbo drink but this carbo drink will not give you enough for our hilly 80 mile ride. So my suggestion would be something like - bananas, dried fruit, cereal bars (low fat ones) or commercial energy bars. to supplement the carbo drink. Again little bites and often start taking small amounts within the first hour and continue throughout the ride dont wait until you are hungry to eat.
On your return home eat some carbohydrates and protein on a ratio of 4 parts carbohydrates to 1 part protein. Make sure you eat about 50g (average) within 30-60 minutes of your return home. This 50 g would be equivalent to three slices of toast or two slices with jam or honey or 2-3 bananas.
Thanks for the question and your congratulations for the level 3. I cannot do anything else at the moment this course is the highest level offered by British Cycling but eventually they will go up to level 5. My plans are just to get as much experience as I can and I hate to think what a level 4 course will be like. To give you an idea level 3 took 9 months and took 8 days instruction, assessments and plus a portfolio and evaluation of my training which took 3 months for British Cycling to mark.
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6:11 am
October 23, 2009
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matthew
RCC Junkie
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I like this thread.
1. I have tried going out for a 45min blast at TT speed straight from getting out of bed - no food, just a quick energy drink. Then eat when I get home. Ive heard it is beneficial but I felt nothing except hunger.
2. Im off the bike at the moment for the first time ever (apart from injuries). What benefits do I get from a restup. Im just twiddling my thumbs at the moment.
3. How do I work out my lactate threshold. Should I come and see you and get my finger pricked (?). I want to concentrate on TT next year and want to push my body to the correct levels.
4. Stretching - before a ride or not? I always stretch after and feel much better for it.
I could carry on, but wont……
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11:44 am
October 23, 2009
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mike scott
I love RCC!
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What about training on a turbo trainer in bad weather, how long should I warm up and down and how long should I be on it for.
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4:24 pm
October 23, 2009
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Mark G
Moderator
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Post edited 8:26 pm - October 23, 2009 by Mark G
matthew said:
I like this thread.
1. I have tried going out for a 45min blast at TT speed straight from getting out of bed - no food, just a quick energy drink. Then eat when I get home. Ive heard it is beneficial but I felt nothing except hunger.
2. Im off the bike at the moment for the first time ever (apart from injuries). What benefits do I get from a restup. Im just twiddling my thumbs at the moment.
3. How do I work out my lactate threshold. Should I come and see you and get my finger pricked (?). I want to concentrate on TT next year and want to push my body to the correct levels.
4. Stretching - before a ride or not? I always stretch after and feel much better for it.
I could carry on, but wont……
Matthew:
1. I take it you are doing this to lose weight - Not a good idea going out for 45 mins at TT pace with no food. If you want to fat burn the effort should be low around zone 1 to lower zone 2 ie 60-70% of MHR on the bike just use plain water and go out with no food just have a black coffee before you go. When you get home just have a light snack if you feel you need to.
2. Rest and recovery is to refresh from the season. It does not mean keep off the bike totally just away from structured training. I take it you have got this from Colin he had just a short period - 2 weeks off. You might not need a long period off and were you on a structured training plan? Also never follow another riders structured training it is persomalised for that rider.
3. lactate threshold can be calculated by non invasive means with the conconi test ie a ramp test where normally the threshold is about 10-15 beats below maximum. However its not always reliable and is an estimate of the threshold. The invasive means ie taking blood is accurate and yes involves pin prick of blood every 3 minutes. Yes I have the kit to do this if you require this test.
The threshold is very important as you can see how well your aerobic endurance is. Once you go above the threshold and you go anaerobic then the body gets swamped with lactate and you of course eventually slow down.
4. Yes stretching should be done after training. A dynamic warm up can be done before a ride especially if you have some area that is particularly susceptible to injury.
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4:35 pm
October 23, 2009
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Mark G
Moderator
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Post edited 6:29 am - October 24, 2009 by Mark G
mike scott said:
What about training on a turbo trainer in bad weather, how long should I warm up and down and how long should I be on it for.
Mike all depends how hard you are working in the session. However generally 10 mins warm up fast easy cadence before you start the session. The cool down again around 10 mins - 5 mins easy spin and bringing the HR back down then some stretches would suffice. Generally I find most riders can only do around 60mins at the most including the warm up and cool down although I met one triathlete who did 4 hours one afternoon……but he was an exception to the rule and I dont think he rushed back to do that again.
If you want to do a turbo session I would recommend the chris carmichael training DVDs which you can watch whilst doing the session and just follow the instructions makes it a bit more interesting.
Keep turbo session as hard sessions and generally with intervals around zone 4 82-89% of Max heart rate or zone 5 89% - 94% of max HR.
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2:34 pm
October 28, 2009
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Mark G
Moderator
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Any more questions on training?
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4:35 pm
October 28, 2009
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Matt Schofield
RCC Junkie
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are turbo-trainers any good? i'm thinking about getting one but I don't know much about them or what spec to look for in one 
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5:07 pm
October 28, 2009
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Dan Joyce
Moderator
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Even basic turbo trainers are useful for interval training (ride hard, take it easy, ride hard again etc.). I got one second hand for £25. If you're going to use one, you really want a pulse monitor (cheap ones cost from about £25 upwards and are fine), plus a clock or stopwatch in the room the turbo is in, if the pulse monitor doesn't have one. Just pedalling on the turbo is soul destroying - you need some kind of routine (Mark can advise) and some LOUD music.
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5:39 pm
October 28, 2009
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Mark G
Moderator
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Post edited 9:40 pm - October 28, 2009 by Mark G
Matt Schofield said:
are turbo-trainers any good? i'm thinking about getting one but I don't know much about them or what spec to look for in one
Matt
Love them or hate them they are good for training when the weather is bad, you are short of time or you want a controlled interval session.
The turbos have different types of resistance:
- air resistance - these are noisy with a fan wheel. These were the original type but not good for using in the house>
- Fluid - the fan is sat in some oil so it is quieter and smooth.
- Magnetic - not as smooth as fluid but still quieter than air resistance.
- electronic - expensive very expensive! .
- Last is an indoor trainer that is seeing a large comeback and is good for balance - rollers. Difficult to master.
You can pick up plenty of second hand indoor trainers. Have a look on ebay and see if anyone in the club is selling one also speak to debbie and see what you can get new in your budget. In the meantime if you want to borrow one then let me know I have one you can borrow to see if you like the concept!
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5:50 pm
October 28, 2009
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Matt Schofield
RCC Junkie
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Thanks I'd like to try one out, I think i'll probably c if i can get one for xmas or something, seen this one it looks quite good
http://www.wiggle.co.uk/p/cycl…..360012878/
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7:01 pm
October 28, 2009
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Mark G
Moderator
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Well thats the one I have that you can borrow - the model iI have has resistance.
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3:54 am
October 29, 2009
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matthew
RCC Junkie
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Re. Turbo training. You will also need an old towel over the bike to soak up the sweat!
I aggree, you must have a structured training plan for the turbo otherwise its mind numbing.
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3:39 pm
October 29, 2009
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Tommo
RCC VIP
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Coach - 172.5, 175 or 177.5 ??? and the reasons behind the answer.
(5ft 11in with slightly longer legs than the height would sugest)
Cheers
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5m………10:15
10m………20:26
25m……54:12
50m……1:52:28
100m……3:53:50
12Hr……273.42m
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5:01 pm
October 29, 2009
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Mark G
Moderator
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Tommo said:
Coach - 172.5, 175 or 177.5 ??? and the reasons behind the answer.
(5ft 11in with slightly longer legs than the height would sugest)
Cheers
There are a number of suggested ways to get an ideal crank length this is generally based on the fact that longer legged riders will need longer cranks the most common calculation is:
inseam in mm x 0.216 = crank length
BUT the outcome may give you a crank that is not readily available so choose a common crank length nearest the calculation. Remember change in a crank length will mean a change in saddle height as well.
The length of the crank can also relate to the type of riding you are doing so longer cranks means less force to push the same gear ratio but you will find it harder to get a faster cadence. Therefore longer cranks would generally be good for time trialling and shorter cranks good for quick accelerations in road races and track.
So for you Tommo measure your inseam and see what you get - I would guess you would be wanting around 175 or 177.5 for Time Trial.
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5:45 pm
October 29, 2009
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matthew
RCC Junkie
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Yesterday, I went for a run. Its been a few months since my last run and think that it is a good work out for the time you do it. I usualy keep my running to a minimum - just over the bleak winter months.
Why do my legs ache so much the day after? I know after a few weeks of running again, the ache does go, but why the initial “hurt” the following day? What is happening to my muscles?
To spin, or not to spin. You may know that I am a spinner! But I have read that there is a benefit for mixing it up. Ive seen a lot of TT'ers with a really slow cadence. I want to do well in TT's next year - I want to beat Tommo - should I practice a slower, more powerful cadence?
Thanks for the last reply by the way.
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6:24 pm
October 29, 2009
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Tommo
RCC VIP
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Cheers Mark - 180's it is then (840×0.216=181.44)
Seems a bit scary long so might go for 177.5's - I've been on 172.5 since I started so we'll see ???
Might as well jump over 175's a make a more obvious change, keeping my old cranks as a back up. 
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5m………10:15
10m………20:26
25m……54:12
50m……1:52:28
100m……3:53:50
12Hr……273.42m
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7:03 pm
October 29, 2009
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Mark G
Moderator
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| posts 503 |
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matthew said:
Yesterday, I went for a run. Its been a few months since my last run and think that it is a good work out for the time you do it. I usualy keep my running to a minimum - just over the bleak winter months.
Why do my legs ache so much the day after? I know after a few weeks of running again, the ache does go, but why the initial “hurt” the following day? What is happening to my muscles?
To spin, or not to spin. You may know that I am a spinner! But I have read that there is a benefit for mixing it up. Ive seen a lot of TT'ers with a really slow cadence. I want to do well in TT's next year - I want to beat Tommo - should I practice a slower, more powerful cadence?
Thanks for the last reply by the way.
Is the aching from fatigue and not aches around joints? If it is aching and I think that is what you are talking about then this fatigue will be from microscopic tears from doing an exercise you are not used to this fatigue is sometimes called DOMS or delayed onset mucsle soreness downhill runing causes the most soreness. There is also some schools of thought that say it is the repair of the muscle which causes soreness. This repair causes swelling of the muscle in their compartments which causes the pressure and pain.
Spin or not is not the issue - Power is what you need more of it - which is created by faster cadence and harder gears. You need to build strength to be able to push a larger gear. This strength training can be done on the bike or off with weight training. The best is weight training. Yes pushing a big gear will help to build strength but you need to do speed work as well then put them both together.
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7:56 pm
October 29, 2009
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Dan Joyce
Moderator
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Post edited 12:28 am - October 30, 2009 by Dan Joyce
Longer cranks can feel nice because what they do, in effect, is lower your gearing. You've got more leverage to get the same gear around, so you don't have to strain quite so hard on the pedals. But as Mark rightly says, going faster is about cadence and gearing - not just pushing bigger gears. And it's harder to get a fast cadence with longer cranks than shorter ones.
Also, the big issue for time triallists is aerodynamics. With shorter cranks, you get to raise the saddle relative to the handlebars - so you're effectively lowering the front end of the bike a bit. Going from 170 to 165 wins you a 5mm relative drop in bar height. It also give you 5mm more room between your knees and your chest on top of that, so you can drop the bar height by another 5mm without having your chest thumped by your knees - a net gain of 10mm at the front of your bike. If you can push the shorter cranks around as fast as the longer ones in a given gear, you should go faster cos you'll be a bit more aero (actually, you'd be going the same speed but you'd be using less energy!). Last year's BAR was won on 165mm cranks.
I fancy having a go on some 150mm cranks…
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