http://spriggcycling.forumotion.net/fitness-training-f5/-t1.htm Post any fitness related training ideas and suggestions here Sat, 06 Sep 2008 18:44:56 GMT 10 http://i45.servimg.com/u/f45/12/85/64/87/google10.jpg http://spriggcycling.forumotion.net/fitness-training-f5/-t1.htm http://spriggcycling.forumotion.net/fitness-training-f5/should-i-go-home-if-i-feel-blah-t281.htm Randy Q: Yesterday I scheduled an interval workout having four 5-minute efforts. But during the warmup and on the first interval I felt tired and that ruined my motivation. So I went home. Was that the right thing to do, or should I have gutted it out and completed the workout? -- Barry A. Coach Fred Matheny Replies: It depends on why you were so blah. If you have felt overtrained and lacking motivation for some time, heading for the couch was definitely the right thing to do. Stay there until ... Fitness Training Sat, 06 Sep 2008 18:44:56 GMT http://spriggcycling.forumotion.net/fitness-training-f5/should-i-go-home-if-i-feel-blah-t281.htm#297 http://spriggcycling.forumotion.net/fitness-training-f5/should-i-go-home-if-i-feel-blah-t281.htm http://spriggcycling.forumotion.net/fitness-training-f5/dial-up-some-telephone-pole-sprints-t225.htm Randy Lots of us would love to be faster in the sprint. The big bunch gallop for the city limit sign is a coveted win. But when we're training alone, sprinting against imaginary opponents can be deadly dull. Next time you feel like some speedwork, use telephone poles as sprint markers. After warming up, start by sprinting from one pole to the next and then spinning easily for 4 poles. Repeat 3-5 times. To vary the drill and increase the effective length of your sprint, go all out for ... Fitness Training Fri, 22 Aug 2008 21:32:24 GMT http://spriggcycling.forumotion.net/fitness-training-f5/dial-up-some-telephone-pole-sprints-t225.htm#232 http://spriggcycling.forumotion.net/fitness-training-f5/dial-up-some-telephone-pole-sprints-t225.htm http://spriggcycling.forumotion.net/fitness-training-f5/vary-the-intensity-t218.htm Randy If there's one trait that distinguishes pros from recreational riders, it's how they pace their training. Professional riders can go fast because when they train hard (or race), they go like lightning. But when they train slowly, they go very, very slowly. Conversely, most recreational riders train at a moderate pace -- fast enough to feel like they're accomplishing something but not so hard that they're suffering unduly. You'll hear some coaches refer to this pace -- about 80 ... Fitness Training Fri, 22 Aug 2008 21:15:20 GMT http://spriggcycling.forumotion.net/fitness-training-f5/vary-the-intensity-t218.htm#225 http://spriggcycling.forumotion.net/fitness-training-f5/vary-the-intensity-t218.htm http://spriggcycling.forumotion.net/fitness-training-f5/make-interval-training-fun-t211.htm Randy Okay, we know that interval training isn't enjoyable for most riders. They hate working hard by themselves. But intense training is the most effective producer of top fitness, and intervals are about as intense as training gets. Fortunately, intervals don't need to be solo. You can do them with a training partner even if your speeds aren't well matched. Here's how: Warm up and then draft your friend. Ease off to let her open a gap of 100-200 meters. While she keeps a steady, moderate ... Fitness Training Wed, 20 Aug 2008 23:22:54 GMT http://spriggcycling.forumotion.net/fitness-training-f5/make-interval-training-fun-t211.htm#217 http://spriggcycling.forumotion.net/fitness-training-f5/make-interval-training-fun-t211.htm http://spriggcycling.forumotion.net/fitness-training-f5/discover-if-you-climb-faster-seated-or-standing-t209.htm Randy Good climbers are equally comfortable in the saddle or out. But lots of riders don't know which technique really suits them better. Find out by timing yourself on a favorite climb while monitoring your heart rate and perceived exertion. Pick a hill that's typical of those you climb often. Ideally it will be between 2 and 5 minutes in length. It should be a good warm-up ride from home. Each time you ride it, stay at the same heart rate and perceived exertion. The effort should feel ... Fitness Training Wed, 20 Aug 2008 23:20:31 GMT http://spriggcycling.forumotion.net/fitness-training-f5/discover-if-you-climb-faster-seated-or-standing-t209.htm#215 http://spriggcycling.forumotion.net/fitness-training-f5/discover-if-you-climb-faster-seated-or-standing-t209.htm http://spriggcycling.forumotion.net/fitness-training-f5/gauge-intensity-with-the-breathe-talk-test-t208.htm Randy Suppose you don't have a heart monitor or watts meter. How can you judge how close to your redline you're riding when you're sitting on the front of the bunch in a headwind, climbing a tough hill or doing intervals? Simply tune in to your respiration rate and ability to make conversation. Try it by riding at a steadily increasing pace up a long hill or into the wind. Pay attention to your breathing and speech. You'll notice three distinct stages: Stage 1: You breathe steadily and ... Fitness Training Wed, 20 Aug 2008 23:18:41 GMT http://spriggcycling.forumotion.net/fitness-training-f5/gauge-intensity-with-the-breathe-talk-test-t208.htm#214 http://spriggcycling.forumotion.net/fitness-training-f5/gauge-intensity-with-the-breathe-talk-test-t208.htm http://spriggcycling.forumotion.net/fitness-training-f5/ride-faster-when-you-re-tired-t203.htm Randy Suppose you've ridden the local century in 6 hours and 20 minutes. Now your goal is to break 6 hours. That'll take a 16.7-mph average speed. You might find it relatively easy to maintain a 17-mph average during the first 2 hours of a 5-hour training ride. The third hour, it's tougher. The fourth hour, you're suffering. The fifth hour -- well, you're finding out the hard way that you aren't able to sustain your goal pace. Training with long, steady miles isn't producing sufficient late-ride ... Fitness Training Wed, 20 Aug 2008 01:43:16 GMT http://spriggcycling.forumotion.net/fitness-training-f5/ride-faster-when-you-re-tired-t203.htm#209 http://spriggcycling.forumotion.net/fitness-training-f5/ride-faster-when-you-re-tired-t203.htm http://spriggcycling.forumotion.net/fitness-training-f5/august-gear-up-for-a-fall-century-t143.htm Randy Gear Up for a Fall Century By Fred Matheny September is a magic month for cyclists. A summer’s riding has peaked our fitness. The fall nip in the air brings increased energy. And many of us have a goal that helps define the season. Traditionally, century rides take place in late September or October. Even if you haven’t been riding consistently all summer, you can still complete a century. But it’s important not to underestimate the challenge. One hundred miles is a long way and ... Fitness Training Thu, 14 Aug 2008 02:46:12 GMT http://spriggcycling.forumotion.net/fitness-training-f5/august-gear-up-for-a-fall-century-t143.htm#148 http://spriggcycling.forumotion.net/fitness-training-f5/august-gear-up-for-a-fall-century-t143.htm http://spriggcycling.forumotion.net/fitness-training-f5/check-your-improvement-with-this-on-road-test-t142.htm Randy A good training program should make you stronger. But if you don't have an objective way to gauge improvement, you won't know how well your program is working -- or whether it's working at all. The best way to know is to use a watts meter and periodically perform tests at different distances. Watts are an objective way to measure increases in power output regardless of the wind and road surface. But most riders don't have a watts meter due to expense and complexity. No problem! ... Fitness Training Thu, 14 Aug 2008 02:32:08 GMT http://spriggcycling.forumotion.net/fitness-training-f5/check-your-improvement-with-this-on-road-test-t142.htm#147 http://spriggcycling.forumotion.net/fitness-training-f5/check-your-improvement-with-this-on-road-test-t142.htm http://spriggcycling.forumotion.net/fitness-training-f5/how-can-i-stop-getting-dropped-t139.htm Randy Question: I'm 44 and a masters racer. Last season, I'd be riding well and hanging on during hard surges or climbs only to find that toward the end, one surge did me in. I'd come off just enough to lose the group. After a minute, I could chase at close to my lactate threshold, but by then it was too late to catch. What should I add to my spring program to plug this hole? -- Steve O. Coach Fred Replies: Your situation isn't uncommon. A mass-start road race (or any spirited group ride) is far ... Fitness Training Thu, 14 Aug 2008 02:25:18 GMT http://spriggcycling.forumotion.net/fitness-training-f5/how-can-i-stop-getting-dropped-t139.htm#144 http://spriggcycling.forumotion.net/fitness-training-f5/how-can-i-stop-getting-dropped-t139.htm http://spriggcycling.forumotion.net/fitness-training-f5/retain-or-even-raise-your-riding-speed-with-this-20-minute-winter-workout-t136.htm Randy According to Lance Armstrong's coach, Chris Carmichael, Lance dominates because he has a high power output at lactate threshold. In other words, on long, fast ascents, Lance isn't gasping while other riders are. Then on the final climb, he has more in reserve. Build your own lactate-threshold power this winter by doing 20-minute, time trial-like efforts on the road, trainer or in combination. Once or twice a week is enough. How hard should these efforts be? The neat thing about ... Fitness Training Thu, 14 Aug 2008 02:11:27 GMT http://spriggcycling.forumotion.net/fitness-training-f5/retain-or-even-raise-your-riding-speed-with-this-20-minute-winter-workout-t136.htm#141 http://spriggcycling.forumotion.net/fitness-training-f5/retain-or-even-raise-your-riding-speed-with-this-20-minute-winter-workout-t136.htm http://spriggcycling.forumotion.net/fitness-training-f5/use-stop-signs-for-training-t134.htm Randy Don't you hate traffic signals? Just when you're in the groove, there's the dreaded word: Stop. The worst case: a stop sign in the middle of a great descent. It's important to obey traffic signals, of course. You could get hurt if you don't. Running stop signs and red lights sends the wrong message to motorists, even if they don't hit you. Some motorists get peeved and aggressive when they see cyclists ignoring traffic signals. "If you guys break the law," goes their ... Fitness Training Thu, 14 Aug 2008 02:07:41 GMT http://spriggcycling.forumotion.net/fitness-training-f5/use-stop-signs-for-training-t134.htm#139 http://spriggcycling.forumotion.net/fitness-training-f5/use-stop-signs-for-training-t134.htm http://spriggcycling.forumotion.net/fitness-training-f5/train-for-speed-when-doing-distance-t121.htm Randy Endurance is relative. Anyone can ride a long distance if they go slowly, take breaks and consume enough food and liquids. But many of us want to ride long at a strong pace. There's a huge difference between covering 100 miles in 8 hours or doing it in 6 hours. So, endurance isn't only about how long you can ride. It's how fast you can ride, too. How many cyclists have you heard bemoan their century time and chalk it up to poor endurance when the actual problem was their speed? Want ... Fitness Training Thu, 14 Aug 2008 00:44:39 GMT http://spriggcycling.forumotion.net/fitness-training-f5/train-for-speed-when-doing-distance-t121.htm#126 http://spriggcycling.forumotion.net/fitness-training-f5/train-for-speed-when-doing-distance-t121.htm http://spriggcycling.forumotion.net/fitness-training-f5/why-aren-t-i-improving-t115.htm Randy QUESTION: I've been riding for five years and log 3,000-5,000 miles annually. You'd think I'd improve each season, but I haven't gotten any faster despite all the miles. What am I doing wrong? -- Katie J. COACH FRED: Simply riding lots of miles won't make you appreciably better once you've reached a certain level of fitness. You need intense training, too, or your body won't know that you want it to go faster. I haven't seen your training plan, Katie, but it doesn't sound like you've ... Fitness Training Thu, 14 Aug 2008 00:36:41 GMT http://spriggcycling.forumotion.net/fitness-training-f5/why-aren-t-i-improving-t115.htm#120 http://spriggcycling.forumotion.net/fitness-training-f5/why-aren-t-i-improving-t115.htm http://spriggcycling.forumotion.net/fitness-training-f5/recovery-rides-or-rest-days-t114.htm Randy QUESTION: In last week's newsletter, you guys talked about making every fourth week a recovery week. My question is about recovery days. I don't take days off the bike. Instead, I schedule recovery rides of 45 minutes several days each week along with three longer, intense sessions. But it's hard to ride every day, even for a short time, because of my job and family. Sometimes I have to get up at 5 a.m. to fit in a ride. Will my fitness suffer if I take two days completely off each week? ... Fitness Training Thu, 14 Aug 2008 00:33:29 GMT http://spriggcycling.forumotion.net/fitness-training-f5/recovery-rides-or-rest-days-t114.htm#119 http://spriggcycling.forumotion.net/fitness-training-f5/recovery-rides-or-rest-days-t114.htm http://spriggcycling.forumotion.net/fitness-training-f5/how-can-i-beat-the-bonk-t104.htm Randy QUESTION: How much should I eat during a long, strenuous ride? Last weekend I downed two fig bars, two cookies and half a banana during a four-hour ride. It wasn't enough. By the end, I felt miserable and couldn't pedal very well. Friends said I "bonked." How can I make sure this doesn't happen again? -- Bill R. COACH FRED: Not eating and/or drinking enough is the primary reason that riders run out of energy on long rides. When you bonk, you feel awful and go painfully slow. The ... Fitness Training Wed, 13 Aug 2008 01:28:06 GMT http://spriggcycling.forumotion.net/fitness-training-f5/how-can-i-beat-the-bonk-t104.htm#108 http://spriggcycling.forumotion.net/fitness-training-f5/how-can-i-beat-the-bonk-t104.htm http://spriggcycling.forumotion.net/fitness-training-f5/is-group-training-superior-to-solo-t102.htm Randy QUESTION: I've been told that fitness progresses most effectively if you ride fast in a paceline. Is this psychological? It seems to me that 95% intensity for a given period would produce the same level of fitness regardless of whether it was attained in a paceline or solo. What's your opinion? -- Jane P. COACH FRED: You're right, Jane. Part of the reason that group rides and pacelines provide a better workout is psychological. For most people, it's mentally easier to go hard when they're ... Fitness Training Wed, 13 Aug 2008 01:24:21 GMT http://spriggcycling.forumotion.net/fitness-training-f5/is-group-training-superior-to-solo-t102.htm#106 http://spriggcycling.forumotion.net/fitness-training-f5/is-group-training-superior-to-solo-t102.htm http://spriggcycling.forumotion.net/fitness-training-f5/try-this-for-your-next-important-ride-t101.htm Randy Take a rest day 2 days before, not the day before. If you're training hard to get ready for a race, century, day-long tour or other important event, you want your legs to feel fresh on the big day. Logic may say to rest the day before, but we'll bet you'll feel livelier if you ride instead -- as long as you ride right. Let's say the event is on Saturday. Reduce your training time during the week to begin saving energy. But continue pushing some hills and doing some sprints or short ... Fitness Training Wed, 13 Aug 2008 00:41:53 GMT http://spriggcycling.forumotion.net/fitness-training-f5/try-this-for-your-next-important-ride-t101.htm#105 http://spriggcycling.forumotion.net/fitness-training-f5/try-this-for-your-next-important-ride-t101.htm http://spriggcycling.forumotion.net/fitness-training-f5/how-can-i-go-faster-on-long-rides-t96.htm Randy QUESTION: I've ridden a number of double centuries. I'd like to finish faster! How can I complete a moderately difficult double in less than 15 hours? -- Rowena W. COACH FRED: The best way to reduce your time for any distance ride is to increase your cruising speed. The idea is to travel 1-2 mph faster with no additional perceived effort. You obviously have the endurance to finish a double in good order, so the way to increase your speed is by doing speedwork in training. I know, ... Fitness Training Wed, 13 Aug 2008 00:24:29 GMT http://spriggcycling.forumotion.net/fitness-training-f5/how-can-i-go-faster-on-long-rides-t96.htm#100 http://spriggcycling.forumotion.net/fitness-training-f5/how-can-i-go-faster-on-long-rides-t96.htm http://spriggcycling.forumotion.net/fitness-training-f5/what-s-the-right-way-to-find-lt-t93.htm Randy QUESTION: I've read conflicting advice on how to determine lactate threshold (LT). One way says to ride a 10-mile time trial on a flat course, and your average heart rate is your LT. I've also read that it should be a 25-mile TT. Other books say that 80% of max heart rate is LT. Finally, I've heard that you should multiply your average heart rate for a one-hour time trial by 0.87. Many training programs are based on LT, so which is the correct way to find it? -- Robert B. COACH FRED: You're ... Fitness Training Wed, 13 Aug 2008 00:19:18 GMT http://spriggcycling.forumotion.net/fitness-training-f5/what-s-the-right-way-to-find-lt-t93.htm#97 http://spriggcycling.forumotion.net/fitness-training-f5/what-s-the-right-way-to-find-lt-t93.htm http://spriggcycling.forumotion.net/fitness-training-f5/how-do-i-set-exercise-zones-t92.htm Randy QUESTION: I ride a 14-mile loop with one long hill and some shorter climbs. How can I use this course to determine exercise heart rate zones based on percentage of my maximum heart rate? -- Chris L. COACH FRED: It's better to base training zones on lactate threshold (LT) rather than on max heart rate. LT corresponds to the highest average heart rate you can maintain for about an hour. You can find your number without the pain of pushing to maximum effort, and you won't need medical ... Fitness Training Tue, 12 Aug 2008 23:56:08 GMT http://spriggcycling.forumotion.net/fitness-training-f5/how-do-i-set-exercise-zones-t92.htm#96 http://spriggcycling.forumotion.net/fitness-training-f5/how-do-i-set-exercise-zones-t92.htm http://spriggcycling.forumotion.net/fitness-training-f5/how-do-headwinds-help-me-t71.htm Randy QUESTION: I live in the Midwest where we've already had days with 40-mph headwinds. I hate it! Does all this misery do me any good? -- Jeffrey S. COACH FRED: I agree that wind is tough. Here in western Colorado it sometimes seems like most of Utah is blowing through town. My worst day in the wind was on a transcontinental ride where we hit a headwind from Ennis to West Yellowstone, Montana. It was gusting to 45 mph. We still had 80 miles left in a 140-mile day. Even with a pack of strong ... Fitness Training Tue, 12 Aug 2008 02:06:35 GMT http://spriggcycling.forumotion.net/fitness-training-f5/how-do-headwinds-help-me-t71.htm#75 http://spriggcycling.forumotion.net/fitness-training-f5/how-do-headwinds-help-me-t71.htm http://spriggcycling.forumotion.net/fitness-training-f5/how-should-i-warm-up-for-group-rides-t64.htm Randy QUESTION: I ride mostly alone due to my hectic schedule. When I do join a group they start too fast. I expend so much energy trying to keep up in the first few miles that the rest of the ride is a struggle. Also, I seem to be a "tweener"-- too fast for slow groups, but too slow for fast ones. How can I remedy these problems? -- Jeffrey S. COACH FRED: There ought to be a law that mandates easy spinning for 15-20 minutes at the start of every group ride. But often someone charges ... Fitness Training Tue, 12 Aug 2008 01:08:06 GMT http://spriggcycling.forumotion.net/fitness-training-f5/how-should-i-warm-up-for-group-rides-t64.htm#68 http://spriggcycling.forumotion.net/fitness-training-f5/how-should-i-warm-up-for-group-rides-t64.htm http://spriggcycling.forumotion.net/fitness-training-f5/how-can-i-get-stronger-on-hills-t62.htm Randy QUESTION: Climbing kills my legs. On a long hill or a sequence of short climbs, I can feel my strength ebb. What's the best way to ride a hill, and how can I build strength and stamina? -- David W. COACH FRED: The usual reason riders die on consecutive hills is simple -- they attack the first one too hard and then have no zip left for the others. If you go so hard that you're panting uncontrollably, you're in big trouble. On a single long climb, it's the same story. Don't go too hard ... Fitness Training Tue, 12 Aug 2008 01:05:23 GMT http://spriggcycling.forumotion.net/fitness-training-f5/how-can-i-get-stronger-on-hills-t62.htm#66 http://spriggcycling.forumotion.net/fitness-training-f5/how-can-i-get-stronger-on-hills-t62.htm http://spriggcycling.forumotion.net/fitness-training-f5/how-to-find-time-for-cycling-t32.htm Randy By Fred Matheny for www.RoadBikeRider.com We shouldn’t feel excessive admiration for pro racers who log 600-mile weeks. They have plenty of time to ride and recover—that’s their job. The real heroes are people like you, who find time to ride while still having a life away from the bike. Full-time work, family commitments and cycling can be efficiently interwoven into your busy day. All it takes to schedule everything into 24 hours is maximum use of time-budgeting techniques. Here’s ... Fitness Training Fri, 08 Aug 2008 00:22:17 GMT http://spriggcycling.forumotion.net/fitness-training-f5/how-to-find-time-for-cycling-t32.htm#33 http://spriggcycling.forumotion.net/fitness-training-f5/how-to-find-time-for-cycling-t32.htm http://spriggcycling.forumotion.net/fitness-training-f5/how-to-perfect-your-riding-position-technique-t25.htm Randy By Ed Pavelka of www.RoadBikeRider.com Cycling is full of prodigious numbers—the distances ridden, the calories consumed, the tires trashed. Another statistic that can seem astounding is the number of pedal strokes made. Let’s suppose it takes you six hours to ride a century and you pedal at the rate of 90 rpm throughout. As you cross the finish line, you will be making pedal stroke number 64,800. Whoa, that’s a lot! But it barely registers on the scale of what happens during a ... Fitness Training Fri, 08 Aug 2008 00:15:39 GMT http://spriggcycling.forumotion.net/fitness-training-f5/how-to-perfect-your-riding-position-technique-t25.htm#26 http://spriggcycling.forumotion.net/fitness-training-f5/how-to-perfect-your-riding-position-technique-t25.htm http://spriggcycling.forumotion.net/fitness-training-f5/how-to-hold-your-own-on-fast-club-rides-t22.htm Randy The major activity of any cycling club, racing or touring, is the group ride. As a result, it’s important to know how to hang tough on a given ride and make yourself welcome on the next one. Success is often due to more than fitness. Here’s a club cycling primer! Know the group's traditions. Some clubs like to start all rides, no matter how fast they’ll eventually become, with 20 or 30 minutes of easy warm-up. If you’re impatient early, you can cause hard feelings by chafing ... Fitness Training Fri, 08 Aug 2008 00:12:35 GMT http://spriggcycling.forumotion.net/fitness-training-f5/how-to-hold-your-own-on-fast-club-rides-t22.htm#23 http://spriggcycling.forumotion.net/fitness-training-f5/how-to-hold-your-own-on-fast-club-rides-t22.htm http://spriggcycling.forumotion.net/fitness-training-f5/how-should-older-riders-train-t15.htm Randy BEST OF COACH FRED How Should Older Riders Train? Q: I've been racing for 4 decades, averaging about 700 hours of training each year. But now I'm 59 and sometimes feel the motivation is just not there. I heard that a 67-year-old guy finished El Tour de Tucson (111 miles) in 4:51. He had significantly reduced his on-bike training to 4 days per week and lifts weights the other 3 days. Do you think I can cut back my training that way and still ride well? -- Bill S. Coach Fred ... Fitness Training Thu, 07 Aug 2008 23:50:06 GMT http://spriggcycling.forumotion.net/fitness-training-f5/how-should-older-riders-train-t15.htm#16 http://spriggcycling.forumotion.net/fitness-training-f5/how-should-older-riders-train-t15.htm http://spriggcycling.forumotion.net/fitness-training-f5/rev-up-for-fall-rides-t14.htm Randy Rev Up for Fall Rides In the dog days of August, it's common to lack motivation for training. You're pretty fit, you've ridden several goal events, and you're just not excited about continuing to work out. Riding, yes. Training, ugh! Well, if you can muster enough enthusiasm for just 8 special workouts this month, you can enjoy an increase in speed and power. We're talking 2 training rides a week for a potential 3% performance increase, depending on your fitness when you start. ... Fitness Training Thu, 07 Aug 2008 23:46:20 GMT http://spriggcycling.forumotion.net/fitness-training-f5/rev-up-for-fall-rides-t14.htm#15 http://spriggcycling.forumotion.net/fitness-training-f5/rev-up-for-fall-rides-t14.htm