Calling all cyclist!
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164 days
CadenceGuy posted 7 weeks ago.
Head to the hills for your training...I posted a thread on here a couple months ago about hill repeats and the experts told me to find a hill, maybe a 1k climb, and do repeats in a low gear at about 12 mph while on the saddle. After two weeks, 4 workouts, I could eat the hills up and kill it on the flats. Just passing on what worked for me, hope it helps, and good luck!
Warning!: Hill repeats are prone to produce faster bike splits, strength, and more defined legs
Taking myself off the DL this weekend....3 days and counting
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Danny Fiasco posted 7 weeks ago.
CadenceGuy, do you have a link to that thread by any chance?
*never mind, I found it. Thanks!*
3283
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RV posted 7 weeks ago.
Use a Powermeter
RV
It takes a long time to get good. - Scott Molina
Slow is smooth; smooth is fast. - Rich Strauss
22
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wallflower posted 7 weeks ago.
RV wrote:
Use a Powermeter
hmmm? other than my bike I have no toys nor do I know anything about them. How will this help me? (my apologies if that is a dumb question but I really am ignorant of any and all gadgets)
Cadence Guy...I found you other post. Very helpful. thanks
128
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164 days
CadenceGuy posted 7 weeks ago.
You collapse on the hills if the muscles arent use to being worked on hills. I struggled last year in some races and after some hill workouts and some advice from fellow Trifuelers I feel a lot more comfortable hitting the hills and knowing Im not going to get overtaken on them. Now I get to be the sniper. My workouts I did on that hill were:
13 mile warm-up (easy gear between 90-95rpm, with a couple of intervals spinning up to 105 while maintaining form<-----that maintaining form part is critical)
8 x 1km climb at 12mph
20 minute cool down heading back to my car
Each time I added 2-4 more sets to the workout. It made a huge difference in my ability to climb the hills and my TT averages increased significantly. Oh yeah, the same warning I gave is the same one I got and it stands true haha.
Taking myself off the DL this weekend....3 days and counting
176
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325 days
Nutty posted 7 weeks ago.
I just carried my running hill workouts over into cycling when i started up, which amount to pretty much what Cadence just said. Since i got into tri the hills have been my strong point, on bike or run so apparently it works pretty well. Drives my girlfriend nuts when we ride. Start hitting the hills like once a week or so and soon youll be the one flying past everyone else on them.
-Alan
My fancy new blogitty blog.
http://therunningfridge.blogspot.com/
3283
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1262 days
RV posted 7 weeks ago.
wallflower wrote:
RV wrote:Use a Powermeter
hmmm? other than my bike I have no toys nor do I know anything about them. How will this help me? (my apologies if that is a dumb question but I really am ignorant of any and all gadgets)
See some links below at Trifuel - Look for MarkyV - he has lots of valuable input. There are more posts here but I just grabbed the first couple.
http://www.trifuel.com/forum/11187/getting-started-with-power
http://www.trifuel.com/node/10063
and some more at Endurance Nation - they have a free intro webinar download - I bought the whole series once I got my PM - Unfortunately PM's are pretty expensive - but are worth it.
http://www.endurancenation.us/blog/2008/free-introduction-to-racing-with...
http://www.endurancenation.us/blog/category/power/
RV
It takes a long time to get good. - Scott Molina
Slow is smooth; smooth is fast. - Rich Strauss
3
Member
52 days
seajay posted 7 weeks ago.
Forgive the newbie response...Perhaps this is all obvious if you are an experienced rider.
In general in tri around here it seems like a lot of folks could really afford to work on pedaling technique and power.
First... you didn't confirm you were using clip in pedals. If not, get them.
Work on making SMOOTH that part of the pedal stroke where the pedal stops going down and starts going back. The riders that make it look effortless are the ones who have mastered a smooth transition from down to back in thier pedal stroke.
It's a good idea to get some power in your workouts. Hills, Weights, stair or hill running.
If you have a triple chainring you should work to get yourself to never use the inner ring. Consider a change to a compact front crankset if you feel you need the help.
Pay attention to your breathing on the bike. A good rule of thumb is to focus on strong, controlled EXHALATION to focus your energy and stop yourself from overbreathing.
Relax on the bike. Tension in your body will sap you quickly. Don't be afraid to have a little purposeful movement in your arms and torso.
Does your bike fit you? Not only can a pro bike fit change the way the bike fits you...but you can usually pick up some great tips on your pedaling technique in the process.
I searched for other threads to help me but could not find anything.....
I am on a quest to get to Kona this year. I missed it by one spot in my first attempt (Louisville). In analyzing the results of the fast chickies who beat me, my conclusion is they all killed me on the bike. My bike split was slower by 15-20 minutes (mine was 5:52).
I am looking for tips, workouts, encouragement to help get me to the next level on my bike. Next level being a sub 5hr30min bike split on the Louisville (constant rolling hills) bike course. I have plenty of endurance and can go forever but I suck at hills.
I am begging for your expertise......