If I fart about at an easy pace on a flattish trail for 2 hours, that's obviously not going to get me as fit as pushing myself and "manning up" to include bigger and more technical climbs.
The idea, and I'm no technical training guru, is a combination of both. Old fashioned cycle club training would involve lots of long steady distance miles in the winter, even to the extent of a 'no big chainring' rule until March, then chaingangs would start; basically road race training to sharpen up, then racing through the year.
The key issue is 'periodisation'; the idea that to try to stay as fast as you can through the year is nigh on impossible, and that you get better results by 'peaking' for events rather than trying to be quick all the time.
I think that is probably the drawback with interval based training theory; there is no downtime as such, and no period of conditioning to enable the stresses of more intense training, which is where high volume, low intensity stuff comes in.
I think that is probably the drawback with interval based training theory; there is no downtime as such, and no period of conditioning to enable the stresses of more intense training, which is where high volume, low intensity stuff comes in.
Not on the plan I was using. I've just reverted to "normal" cycling for 7 weeks as advised by the book. I've gained 2 pounds am slightly slower as a result, but then 2 years ago queued behind Christine Ohurugu at a hot dog stand, so I guess if its good enough for her.....
I today started a 7-8 week interval plan before I start my winter series.
We do tend to take our road rides easier in the winter in our club, and I don't have a lot of choice anyway as I get SAD and am unable to push myself as hard.
I think that is probably the drawback with interval based training theory; there is no downtime as such
Well there can be, no-one's saying you have to do it every week.
Some intervals are so short that you stress your body's systems overall in 15 minutes far less than you do in 3 hours on the bike, but you stress what's really needed to train. So you can do two a week with other training easily enough.
I might do 8x200m with 30s rest on foot, and I really hurt, but an hour later I'm fine. And it has a massive effect on my running and riding. However a three hour hard ride hurts less but takes a few days to recover.
Anyway it's not called 'interval based training' it's called 'minimum effective dose'. And the theory goes that 12 hours of base a week is more than you need to get the training benefit.
Well, we shall see.
Training develops as it should, over time, and old theories should be challenged.
I will be sticking with volume rather than intensity, although I do intervals as part of that as things approach.
Anecdotes;
A bloke went away touring with his wife when he had to stop racing for a while, came back and was faster than when he left.
My friends who raced on the track all winter always got dropped on the first few chaingangs in March.
Specificity is the key to cycling fitness in my opinion.
I'm in the process of reading the Chris Carmicheals time crunched cyclist - only half way through and it is making a lot of sense. However, one thing I ride my bike for is fun, I'm thinking it might beat that out of me...one way to find out...I think training at volume is a luxury for most people who hold down hectic jobs and have families.
And to the OP 54mins round twrch is pretty fast, if you look at strava that will be in the top 7 or 8%. (I know as I'm trying to break the hour, and was on for a 56 before a puncture a few weeks ago)
From what you've written it sounds like you've got a bit fat and lost some fitness but still think you can put out the same loop times. Sadly it isn't the case.
However, one thing I ride my bike for is fun, I'm thinking it might beat that out of me...
And you're probably right. It depends on your motive. Serious performance gain for racing, or serious fitness gain/weight loss all take effort, bike or no bike. If you don't want to get serious or put that effort in don't, just go an enjoy yourself.
There's no reason you can't go on a road based pootle unless you are religious about the plan to a T.
Short Intervals are good for developing specific fitness quickly but results are short lived and tend to plateau. Long 10-20 min intervals are better at raising aerobic capacity and will improve your riding fitness massivly
Crikey, no-one's suggesting you do ONLY one kind of riding. Your trackie mates may well have neglegted base. You still need some.
LOts of good info there -it's all your fault but I'm now going to buy a cheappy 2nd hand road bike this week and get out in the week for 30-40 minute blasts of a 4mile loop with a good short but hard climb to burst through that.
I'm not trying to win races here just want to do myself and the bike justice!
And BMI is absolute horsesh1t making calculations without even seeing the person taking in to account medical history and other factors so 'housecat' thanks for that waste of a post!!!! 🙂
Right so road bike plus shoes plus pedals plus lights plus computer plus heart rate monitor shopping it is 🙂
Cheers guys - some really good tips and info there thank you!
And BMI is absolute horsesh1t making calculations without even seeing the person taking in to account medical history and other factors so 'housecat' thanks for that waste of a post!!!!
Charming. You ask for advice on a public forum, and I give you the best bit of advice offered, but you dont like it. Well, MTFU and deal with it, because its reality. You've been overfueling yourself for some time and not getting enough exercise.
Yeah, yeah, I know, you're big boned, got a slow metabolism, blah blah.
No, you're just a porker whos slow on his bike and cant accept it, like lots of the middle aged keyboard warriors on here.
You cant go into the LBS and buy a load of 'fitness' you know. You have to work at it over time, and lose that weight. fat lad. Or get used to getting dropped - actually, that'll suit you, you sound lazy.
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Housecat 😀
get out in the week for 30-40 minute blasts of a 4mile loop with a good short but hard climb to burst through that.
Try taking it easy on the loop and then trying to make yourself puke on the climb - and then other times try the other way around.
Go ahead housecat. Shall I pick your toys up for you?
Avoid a heavy breakfast and don't eat/ingest anything sugary before or during your ride IMO. Thats what I've found. I used to get a sugar crash mid-ride when I had jelly-babies.
Housecat - think you need to sit down and chill out. Your post was useless for two valid reasons:-
1. You have two bits of information to 'confirm' my BMI - even if you are in the medical profession I don't think you can argue that 2 bits of information can enable you to 'confirm' my BMI?
2. I have confirmed BMI of 19.4% (Aug 2013)
I have been riding long enough not to come on a public forum and ask for help knowing that I am fat......my original post was a query about a concern I have asking for suggestions. From the valid posts everybody has provided the essence is I am probably not doing enough and probably fuelling too much.
So if you have nothing further to add than personal insults (porker, fat lad, lazy) I thank you for your time....my e-mail is in my profile feel free to drop me a mail but grow up and let's have a civilised chat.
Rest of you thank you very much for your posts - I have taken it all on board and hopefully I can put it to good use.
SO on that note I shall MTFU.....get on the back and do more riding.
I think you mean body fat in point 2 - still time to edit 🙂
Overweight? 😆
What does that make me? 6ft 15.8stone!!
I should go on feedersdating.com
