Dulwich Hill Bicycle Club

Interesting that the results were different for females to males

The problem with these studies is always the protocols. The responses from different age groups?, Effect on total capacity for work ? Response from semi trained or highly trained?. The use of the term increase in fitness is vague at best.The adaptations quoted may have already occurred in becoming highly trained An example of the problem of relevence, you can't use the weight training responses in 20yr old male elites for any age women or 35yr old masters , they are just different animals.

Lance Armstrongs weights session?

http://www.youtube.com/watch?v=uDawlrIe ... re=related

Those side lunges hurt to hold!!! I had to hold one for yoga the other day and it sucked!!

Going thru RNP audely in starting about 9:30 am Friday the 2nd if any wants to join

My first long training ride of the year yesterday. I did waterfall then rode to the central coast via Bobin Head. Totalling just under 200kms.

Sadly feeling a bit sore this morning.

good work chubsy

Perfect training for the Grafton

http://vimeo.com/28585032

A little training inspiration for Timmy.

http://vimeo.com/28585032

A little training inspiration for Timmy.

I think Tim has been missing the hurdles. They must be the key!!

On wednesday night we shall be practising jumping the white bike stands that we've got at the track.

motivational speech
http://vimeo.com/27933991
"when you want to suceed as bad as you want to breath, then you will be sucessfull!"

wow jumping with the weights! yeah I have heard going into plyometrics after the weights etc is good hey!

I was feeling like I had worked on and improved my endurance alot over the past 2-3 months since being sick during june/july, but I feel like my speed and sta.rting starts have suffered alot...so on monday I was working on my starts, and then tuesday practised starts again in centennial. felt fine on tuesday night, then today the lactic in my legs is soo bad!!i can hardly walk and they hurt to touch think I might give the track a miss tonight and do a really slow easy 20mins on the rollers or something... out of interest, how do you lot deal with really bad lactic the day after?! I usually try to drink lots of water, some easy active recovery.... Thoughts?

It's not lactic, just DOMS (delayed onset muscle soreness). Your body won't take that long to convert any lactic acid from your muscles back into something useful. DOMS generally occurs when you do something your body isn't used to (increase in training load, change in muscle usage, a cyclist going for a run, etc.), it may take a few days for the soreness to completely disappear, but it's nothing to be too concerned with.

http://www.cyclingtipsblog.com/2011/10/ ... the-warny/

training tips for the Melbourne to Warnibal, similar to the Grafton I am guessing, though you need some hill experience!

Simon Gerrans: If you’re in good shape and you’ve done all the training, you’ll want to do your last long ride on Wednesday so that you give yourself a couple days to freshen up. If you’re not in as good of shape and you need a little more recovery, do your last long ride on Tuesday and take Wednesday easy. Then use Thursday for a short and hard hitout and Friday take an easy ride. You need to be fresh for Saturday while still keeping the legs ticking over. The real key for a long race like the Warny is your nutrition.

ZAC Dempster: You should be having a dioralyte, SIS Hydralyte, carbo shot’s tabs or some form of solution that doesn’t involve sugar, everyday for at least a week. Hydration isn’t about drinking loads of water, that can have an adverse effect and cause you to cramp even worse. I’d be only drinking mineral water and supplementing it with one of the above products.

An a good article about weight loss.

""People have used this sort of rule of thumb to predict how much people should lose for decades now, and it turns out to be completely wrong."
Hall, a scientist with the US National Institutes of Health, said: "If I want to lose 10 pounds of weight eventually, I have to cut 100 calories per day out of my diet.
"You'll get halfway there in about a year, and then you will eventually plateau, (reaching the goal) after about three years
Read more: http://www.smh.com.au/lifestyle/diet-an ... z1n3jvqHj3"

a new tool developed to help manage calories effectively
http://bwsimulator.niddk.nih.gov/#

some interesting stats from the west head race on Sunday morning. Things to note 3 hours sleep and copious amounts of alcohol will keep your heart from getting anywhere near max.



Avg Speed: 33.9 km/h
Max Speed: 67.3 km/h
Avg HR: 161 bpm
Max HR: 186 bpm
Avg Power: 295 W
Max Power: 948 W
Max Avg Power (20 min): 255 W

When did you get a power meter?

I'm currently trialing the Microsoft supported training scheme of staying up all night doing uni work then do intervals on the rollers at sunrise before sleeping for a couple of hours and going into work late. Controversial I know but someone has to trial these unique methods. Ill report back on my findings.

Update, eyes are little sore (does that count as eye muscle training?) and legs are quite stiff. Possibly consider more dynamic stretching.

Food consumption whilst in the training phase has included 4 cups of tea (im out of coffee beans), 3 bananas, and two bowls of muesli and procrastination.

Music is always good for continued training motivation. Tonights selection has included, Tool, Foo fighters, Pink Floyd, Founder, Ash Grunwald, Newton Faulkner, The White Stripes, Puscifer and The Beards.

Update 2:

Just bought and downloaded the new Founder album in glorious FLAC lossless quality. Motivation is currently high, 4 hours and 43 minutes left until submission is required.

Hip flexers a feeling a little tight, could be time for a stretching break soon, followed by a stair sprint. Current plan has been revised to leave home at about 7am, dropping in assessment and followed by some training laps of centennial.

I have been wondering about running up stairs, I have also decided to go and get lost in the hills of Arncliffe Earlwood, possibly running up hills not riding though :p

Interesting new article about naturally produced drugs from endurance exercise.

http://www.npr.org/blogs/health/2012/05 ... pad&f=1001

Beet root - new super food.
Heard of the benefits of beetroot before. Yet another article on its benefits in sport, in the Sydney Morning Herald.

http://www.smh.com.au/lifestyle/diet-an ... 26392.html

Ok, I had 6 weeks off walking after knee surgery, can now walk with a limp after 2 weeks back, and plan on being a road cyclist within 3 months. So may be using this thread again!

how is the knee? do you want to do a long ride?
the Bolton's and Will L are joining. touring pace

(From facebook)
http://www.mapmyride.com/routes/view/173422792
new route. i'm still planning a long one in the country on the 24th. i can't do overnight so here is the new plan
train leaves wolli creek @ 5:36 to Campbelltown.
then ride to Bowral, bakery stop, ride a few laps around the velodrome. ride to Robertson, lunch, pies maybe. then to the Kangaroo valley, hitting up in my opinion ( Rhys will second it) the best decent in Sydney. Ice cream/coffee stop, then up the hill to Berry. train home. maybe the pub...maybe more riding, depending on time weather and legs
pace will be touring pace, not too fast not too slow, Tom Bolton says minimum 25km/h unless he blows up. in that case we laugh and then help him go at his pace. If i blow up, tough.

I don't think I will be doing any thing long for a couple of weeks, I have been doing half hour roller sessions and it has been stuffing me up. One of my legs actually looked like I had polio a couple of weeks ago, it was that thin! I am not sure how long it will take before I can ride 80km

is this pedaling video actually useful for new riders? or just common sense?
http://www.youtube.com/watch?v=P1j1j0ttVPU

Does anyone out there know anything about block periodisation? I'm not talking about online links, I'm interested in actual knowledge.
Matt

I learned about it in my Level 1 Coaching course and have subsequently read stuff about it. And I'm in the middle of a training program based on that at the moment.

I'll have a chat to you next time we see each other, I have a couple of questions.

hey matty

for some reason periodisation theory has always been a special interest of mine. the original works on block periodisation
were done by the famous soviet track and field coaches (verkoshansky is usually referred to as the originator, but
there are lots of others e.g. bondarchuk), but i guess the famous work in the western literature is from issurin and is
called 'block periodization'. my copy of that has been lent out to a mate who is in melbourne. i would recommend
it though if you can find a copy. but among other books i have verkoshansky's famous book which has a lot on it which
you're welcome to borrow, and i have a number of more recent journal articles too you may be interested in. the rest of
my books in this stuff are probably more focused on weightlifting etc, so although very relevant since they invented and
developed the concept they may be of less interest to you. gimme a call if you like. if you are interested in periodisation
theory i recommend the strength sport websites (like elitefts, ironmind, westsidebarbell etc) which you can buy sportiveny
press books from (i.e translations of the soviet training manuals by all the greats like medvedyev, laputin, roman etc). strength
athletes are much more knowledgeable on the organisation of training than any other sport, so that is where to look if you
want to learn more.

Hi Pat, thanks for the tips. I'll check them out.

Got a questions about endurance training vs intensity type training.

Being the ignoramus that I am, I only discovered the 3 muscles types in the last couple of weeks. Been commuting for a decade now and have always pushed myself well above 70-85% exertion, hence I now deduce been largely training my type 2a (intermediate) and 2b (sprint) muscles.

However since joining DHBC found that I had trouble with long distance endurance rides and always put this down to a quick metabolism and the need to eat during longer rides. Now I believe it has something to do with my lack of endurance (type 1) muscle training i.e. hardly ever rode below 60% exertion.

These are assumptions at the moment. Anyone with a different take to this?

Basically you have to build your engine for the appropriate task. Riding long slowish kms early in the season builds your endurance. Building top end power reduces your endurance so if you want endurance, slow down a bit.

As a guide, I ride 85% of my time at an endurance level

That's my take on it.

Not sure if everyone read an article in the Sydney Morning Herald about a research team from Trondheim Uni (Norway) who claim to have discovered a pretty accurate way to calculate a person's VO2 max without having to do a very laborious full laboratory treadmill set-up. Read more: http://www.smh.com.au/lifestyle/diet-an ... z2juPMOe2N

Instead, the researchers found that putting just 5 measurements — waist circumference; resting heart rate; frequency and intensity of exercise; age; and sex — into an algorithm allowed them to predict a person’s VO2 max with noteworthy accuracy.

Try it out. It's almost too easy: http://www.ntnu.edu/cerg/vo2max

Is that measurement legit? I started it, then was too lazy to measure my waist

Is that measurement legit? I started it, then was too lazy to measure my waist

I don't think the researchers intend for their method to replace lab testing, however they found their method correlates unusually accurately to lab test result.

it says I am "20". I have just dropped that grain of salt on to my chips and gravy.......

haha yeah, I had a huge laugh with that one trying out different scenarios such has resting heart rate "0".

it says I am "20". I have just dropped that grain of salt on to my chips and gravy.......

You've calculated it using inches instead of centimetres Dougie - better put those chips back!

http://www.cycleops.com/en/training/tra ... d-workouts

I am doing a bit of reading and this is one of the interesting reads

http://www.analyticcycling.com/Topics.html

A bunch of different cycling related calculators

http://www.menshealth.co.uk/building-mu ... ign=buffer

heres a great little article with video for weights training for roadies. It is Nathan Haas actually going through his routine.