Is there any way to create a segment from a lap?

A number of my sessions are done on laps and I use the lap function on my Garmin to record times etc, the data is copied over to Strava OK.

It would be neat to simply take a lap and say “make segment”, but I cannot find this option.

Thanks

IMO: He has created a method that works for him. I’d guess he didn’t start by racing month in month out, but built up to it over time, during this time he worked out the food, pacing, and mental and physical factors needed. Experience basically, knowing and listening to your body.

However I’d say his base level of fitness would be quite amazing.

Nice buid, seems heavy though, Strada do a nice set here[/url]

Add planks, side planks, tri-dips, inverted press-ups, to that list, all can be done in a hotel room without any problems. Of yes, go for a run

Both ZipVit[/url] and Sponser[/url] produce very good race nutrition, and both do a sample pack for a tenner that will allow you to test their stuff in a training environment before committing to one for a race.

A PowerTap wheel so I can monitor and measure my training

110

Wow LiquiGas Cannondale anyone?

I guess the next question, is 1 hour on the road bike on road, better than 1 hour on the turbo?

No, but its most likely a lot more fun

Numbers are pretty useless if you don’t know what to do with them.

Good call.

There a ton of sites and information available on the net. This one is good and well written: http://www.training4cyclists.com/cycling-training-programs/

Can anybody recommend a power meter that won’t break the bank?

No, you’re looking at 500 pounds upwards for a PowerTap, and north of a grand for the Look Keo pedals, or SRM chainset.

Worth it though, IMO. Renting might be an option though.

OK then, grips, bars, stem, post, and saddle are the classic places to start. This years XCR Pro, (by Shimano), range is excellent and well priced, else take a look at the shop at xcracer.com for ideas.

Careful though as its a dangerous path to take, next it’ll be 1 * 10 with a new XTR/XX cassette.

Agree with the above, spend the cash on some really nice kit like Sidi shoes, and quality bibs and top.

English cycles are very nice too, although I understand it might be a wait to get one made.

The Engima for me:

I’ll be in Sweden in a couple of weeks, Boras just outside Gothenburg.

Is it worth taking the bike??

How long you over for? Borås is 30KM from me, there is most likely some good riding in the area although I’ve only raced there. Gothenburg is 60KM away and you’d be able to join one the groups that goes out there quite easily.

Twohats, I notice you’re also in GB. Don’t think I’ve seen you out though. Do you ride wíth any of the clubs?

Was that to me? I race for Mölndals CK, both MTB and CX, can be found with the club on Tuesday nights doing intervals in Änngården.

Formally from Hove actually, now in the middle of the sticks 30km outside of Gothenburg.

Great, great riding

You can get super fit cycling 6 hours a week, and certainly a power meter would help hugely, however without a defined goal would you like the cycling that it involved?

I love mine and its taken my fitness to a whole new level, (and it wasn’t too shabby before), however I’m using it for specific training sessions which 90 odd % of this forum would deem removes all fun from actually riding.

If you want to look at numbers they’re cool, however simply getting one won’t make you any fitter.

Great race, very cyclo-cross like with such a tight course in such a small area. Good coverage as well.

Top 20 for Emil, yeah!

Yes I’d think you’d notice it.

Most people do not consider the difference in stiffness better wheels can give, this is even more noticeable to me than the weight saving.

Yeah I’d go +1 for bomba’s answer

Foam rollers, not sure what they are?

I’ve got the Elite-v-arion[/url] which have a resistance setting, (which I leave on full), these are excellent. I bought their base model[/url] first to try out on, liked them a lot, but sold them to a team mate and upgraded. Both are plastic, unlike the aluminium ones from CycleOps.

What are you training for?

If its “base” so that you can ride with mates without being last/left for dead, then 1 and 3 are “no”.

Gios blue with chromed rear stays and white lettering.

Given the details, then “yes” go for it. 35:30 is very respectable. There have been a few papers on people running fast times on just intervals, so it definitely can be done, in fact I’m tempted to try it next year.

Google “Yasso 800’s”, this is a session that might be interesting to do now as a baseline and then come back to later on.

The Sufferfest ones are excellent, they feature mostly road racing clips but the actual sessions are applicable for MTB as much are they are to road.

Angles, Downward Spiral, and The Hunted are recommended, well worth $10 each

+1 for rollers, fantastic bit of equipment

So your not advising any workout under an hour long

Wow, was that the wrong conclusion to draw.

No what I was say was simply riding for an hour or so, no matter how hard, isn’t actually that useful in terms of specific XC training.

The two most critical sessions in my schedule are riding 2 * 20 at a set power level with 5 minutes rest in-between each interval, and 4 * 4 minutes, again at a set power level, with 2 minutes rest in-between each interval. Both sessions are way less then one hour.

Massive gains can be had from Tabata sessions which are 15 minutes or so.

Anyway at 15 I’d say join a club.

Very nice, kinda stamps on the light bikes get knocked off line easily theory 😀

This weekend is right up there.

Saturday I finally reached my goal for average power output for a particular interval session on the rollers, and Sunday was a two hour blast over new tracks, (new to me anyway), with a club mate. Minus 5 when we started, clear blue skies, hard dry frozen ground, patches of light snow, nobody on the trials, great feeling in the legs.

Still buzzing from two completely different sensations. Perfect.

Just riding for an hour or so, no matter how hard, isn’t actually that useful in terms of specific XC training.

The standard answer for training needs seems to be read either a Joe Friel or Chris Carmichael book, as these give a good introduction to the basics of training, creating a balanced schedule, suggested sessions and their intensities, stretching, and weight training.

Used some yesterday, as it was minus 5 when we started, turned out to be a beautiful day but never got warmer than around plus 1. Went with the Rapha stuff, however they are all in general terms quite alike.

Stung like crazy in the shower afterwards though.

Paraffin works a treat

20:05 walking, 16 and a bit running

I’m really enjoying these little films/bloggs

I have a routine that I try and keep to regardless of race type/importance, by doing set things in a certain order I can create, (the illusion maybe), of everything being normal, and this not being a national or something.

Things include warm-up, numbers, food & drink choice and consumption.

The national series would count as there are UCI points available for Elite’s. Hence the top ten being made up of various nations a few weeks ago.

How the hell race officials will check the Sport and other cat riders I’ve no idea. Still easier than the poor officials running TT races.