Training options

SYJ said:

This fall, I'll be "competing" in Lotoja - a 206 mile single day race
from Logan, UT to Jackson, WY. By way of preparation, I'm getting a
1.5-2 hour ride in four to five days a week, but cannot start doing any
*long* rides until next month (after the Bar Exam).

Lotoja has one very long, but not terribly steep climb (Strawberry),
and a couple shorter but steeper ones (Geneva and Salt River). I'm
curious if during my training rides, given my limited time and my
desire to build up both strength and stamina, I should take the left
fork in the road and do the long but gradual climb, or the right fork
with the 10% sections. Is there any substantial advantage from a
'building fitness' standpoint to one over the other?

Pretty nasty weather last year, hope things are better this year...

nate

"Llatikcuf" wrote: (clip) Is there any substantial advantage from a
'building fitness' standpoint to one over the other?
^^^^^^^^^^^^^^^^
I suggest you alternate, and get the advantages of both.

SYJ said:

This fall, I'll be "competing" in Lotoja - a 206 mile single day race
from Logan, UT to Jackson, WY. By way of preparation, I'm getting a
1.5-2 hour ride in four to five days a week, but cannot start doing any
*long* rides until next month (after the Bar Exam).

Lotoja has one very long, but not terribly steep climb (Strawberry),
and a couple shorter but steeper ones (Geneva and Salt River). I'm
curious if during my training rides, given my limited time and my
desire to build up both strength and stamina, I should take the left
fork in the road and do the long but gradual climb, or the right fork
with the 10% sections. Is there any substantial advantage from a
'building fitness' standpoint to one over the other?

TIA,

SYJ

It would be best to alternate between the two. As a general rule, it is
better to vary your workouts for peak fitness, but we all live within
life's constraints and tend to repeat a lot of workouts for convenience
sake. Since you have this luxury consisting of a fork in the road, you
should take advantage of both routes.

Chris

Llatikcuf said:

Pretty nasty weather last year, hope things are better this year...

nate

Tell me about it. I had a few friends from school who did a relay last
year. The gal who did the Strawberry leg told me it was the coldest
she had *ever* been. I'm hoping for better, but prepared for the
worst. I'll be doing one or two training rides up there to see how
much work I'll have to do on the climb, and will base my clothing
selection on that (my wife's doing support from me, and will have a
station wagon full of clothes/food/etc. at the Preston feed zone).

Thanks to all others who have posted.

SYJ

Trenbolone Acetate transdermaly via DMSO - 100mg ED.

Randolf

"SYJ" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

This fall, I'll be "competing" in Lotoja - a 206 mile single day race
from Logan, UT to Jackson, WY. By way of preparation, I'm getting a
1.5-2 hour ride in four to five days a week, but cannot start doing any
*long* rides until next month (after the Bar Exam).

Lotoja has one very long, but not terribly steep climb (Strawberry),
and a couple shorter but steeper ones (Geneva and Salt River). I'm
curious if during my training rides, given my limited time and my
desire to build up both strength and stamina, I should take the left
fork in the road and do the long but gradual climb, or the right fork
with the 10% sections. Is there any substantial advantage from a
'building fitness' standpoint to one over the other?

TIA,

SYJ

Initially I'd do as much base training (mileage) as you can. Once you're
confident the mileage is ok (stamina), then start mixing in shorter more
intense sessions (for strength and speed). then taper out the endurance
stuff when you're close to the event so you're fresh. Everyone's different
of course.

Lots of books on the subject and coaches out there

Skippy
E&OE

My belief is that more than 25 miles a day is a wash and you begin to
accumulate negative sides. With roids you can recover faster, but
still doesn't warrant more than 25 pd. You want to build and become
stronger right up till the moment of the race. Not break down and half
hazardly recover.

If you think you don't have the stamina to do 206 with workouts of 25
then you likely aren't a contender. You'd think 206 is all about
stamina, but in truth it's about determination and staying ahead of the
pack ALL THE TIME.

You want a quick and record setting 25 while training...not a
half-assed 50. In the last 25 miles of the 206 it won't be a stamina
issue, but an issue of strength and speed. Talk to 100m and 4000m
sprinters. There's a world of difference in the details, but both boil
down to "sprinters".

Randolf

[email hidden] a écrit :

Quoted message said:

My belief is that more than 25 miles a day is a wash and you begin to
accumulate negative sides. With roids you can recover faster, but
still doesn't warrant more than 25 pd. You want to build and become
stronger right up till the moment of the race. Not break down and half
hazardly recover.

If you think you don't have the stamina to do 206 with workouts of 25
then you likely aren't a contender. You'd think 206 is all about
stamina, but in truth it's about determination and staying ahead of the
pack ALL THE TIME.

You want a quick and record setting 25 while training...not a
half-assed 50. In the last 25 miles of the 206 it won't be a stamina
issue, but an issue of strength and speed. Talk to 100m and 4000m
sprinters. There's a world of difference in the details, but both boil
down to "sprinters".

Randolf

It's so cool, Randy, to see a dude who has no clue about anything, and
who will resist all learning. It saves us all the trouble of responding.

--

Sandy

Ce n'est pas que j'ai peur de la mort.
Je veux seulement ne pas être là quand elle arrivera.

Thanks Sandy...I love you too.

In article
<[email hidden]>,

SYJ said:

This fall, I'll be "competing" in Lotoja - a 206 mile single day race
from Logan, UT to Jackson, WY. By way of preparation, I'm getting a
1.5-2 hour ride in four to five days a week, but cannot start doing any
*long* rides until next month (after the Bar Exam).

Lotoja has one very long, but not terribly steep climb (Strawberry),
and a couple shorter but steeper ones (Geneva and Salt River). I'm
curious if during my training rides, given my limited time and my
desire to build up both strength and stamina, I should take the left
fork in the road and do the long but gradual climb, or the right fork
with the 10% sections. Is there any substantial advantage from a
'building fitness' standpoint to one over the other?

Once or twice a week take the steep climbs and hammer
them. The other rides should be low intensity `recovery'
rides. You can over train and you can under train. If you
are wrung out after the high intensity work, that is good.
If you are wrung out all the time that is bad. Even one
high intensity ride per week will give you immense help,
if you allow full recovery afterward. Listen to your body.

--
Michael Press

Quoted message said:

My belief is that more than 25 miles a day is a wash and you begin to
accumulate negative sides. With roids you can recover faster, but
still doesn't warrant more than 25 pd. You want to build and become
stronger right up till the moment of the race. Not break down and half
hazardly recover.

Yah, you've gotta have time to recover but keep the mass on. I like
to cut my cardio to just 30 minutes a day before a contest, I mean
before an important ride. 15 minutes on an empty stomach each morning
cuts the fat right out but leaves plenty of strength to hold onto my
gains. Then 15 minutes in the evening before I lift.

JT

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Quoted message said:

You'd think 206 is all about
stamina, but in truth it's about determination and staying ahead of the
pack ALL THE TIME.

I think we'd all like to hear who you really are, and details of your
cycling experience and accomplishments.

Quoted message said:

Yah, you've gotta have time to recover but keep the mass on. I like
to cut my cardio to just 30 minutes a day before a contest, I mean
before an important ride. 15 minutes on an empty stomach each morning
cuts the fat right out but leaves plenty of strength to hold onto my
gains. Then 15 minutes in the evening before I lift.

Ok, don't know if we are speaking of the same goals. Think the OP was
wanting to win a race and not compete for Mr. Universe. Principle
holds true that maintaining gains is everything be it body building or
road racing.

For sake of simplicity I'm going the trenbolone acetate route
transdermaly. After only one day I can tell a difference. Without any
addtional mental effort I'm using one shorter gear for everything.
Actually feels GOOOOOD to spin up those hills...better than
masturbation, but less than real sex 🙂

Randolf

Quoted message said:

I think we'd all like to hear who you really are, and details of your
cycling experience and accomplishments.

Lance Armstrong!

SYJ said:

This fall, I'll be "competing" in Lotoja - a 206 mile single day race
from Logan, UT to Jackson, WY. By way of preparation, I'm getting a
1.5-2 hour ride in four to five days a week, but cannot start doing any
*long* rides until next month (after the Bar Exam).

Lotoja has one very long, but not terribly steep climb (Strawberry),
and a couple shorter but steeper ones (Geneva and Salt River). I'm
curious if during my training rides, given my limited time and my
desire to build up both strength and stamina, I should take the left
fork in the road and do the long but gradual climb, or the right fork
with the 10% sections. Is there any substantial advantage from a
'building fitness' standpoint to one over the other?

TIA,

SYJ

A race that long isn't going to be done flat-out. Your peak power isn't
going to be that important. The climbs appear from the web-site to not
be decisive. Anyone with the juice to hammer up the climbs could be
easily taken in my a group on the flat sections later.

If you have time for 4 or 5 1.5-2 hour rides per week, I wouldn't call
that a limited time!

I just rode a 540km race last Saturday, and my preperation consisted of
almost entirely 1.5-2 hour rides 3-4 times per week. I only did 2-3
rides in the 5-9 hour range. I kept my intensity level strictly below
75%. One or twice a week I did a hilly club-ride or race to get some
non-structured intervals where I tried to get at least 4 or 5 intervals
with 95% max HR for at least 4 minutes til as long as I could hold it.

In a large group I managed to maintain an average over 20mph for the
first 200km with over 1000 meters of climbing, and I am by no means a
climber. It was cake. I attribute this to my easy rides. I had no
comfort issues, and was just cruising. There were lots of other people
in the group who I'm sure could have clobbered me in a hill-climb or a
short TT, who were clearly suffering. I suspect they only train
intensity. On a long ride, endurance is king. There is no point in
tweaking the turbo if the gas-tank is empty before the finish.

If I were you, I'd use the 10% hill more for my 95% efforts. And I'd
use the more gradual one to test my race pace, and to get used to the
effort level.

Have fun!

Joseph

[email hidden] wrote:

---snip---

Quoted message said:

Have fun!

Joseph

Thanks Joseph! And to clarify, I have no ambitions to win, much less
to finish in the top [censored] positions. Like most peole riding their first
Lotoja, my goal for this year is merely to finish.

SYJ

[email hidden] says...

Quoted message said:

You want a quick and record setting 25 while training...not a
half-assed 50. In the last 25 miles of the 206 it won't be a stamina
issue, but an issue of strength and speed. Talk to 100m and 4000m
sprinters. There's a world of difference in the details, but both boil
down to "sprinters".

Randolf

Interesting take on training, but don't the top dawgs do up to 5 hours
per day? I seem to remember reading that Lance would do about 60-120
miles per day. I'm assuming the shorter distances were focused on
climbing or sprinting.

Quoted message said:

In the last 25 miles of the 206 it won't be a stamina
issue, but an issue of strength and speed.

I don't agree with that. In a sprint at the end of a long road race it
isn't so much about who is fastest, but rather who isn't tired, and who
is even still there.

Joseph

Yes, and Lance has a very fast recovery time due to chemical
enhancements. So, more miles won't break him down faster than he can
regenerate.

Moral of the story...more roids more miles. Though 25 hard, fast and
EXPLOSIVE miles will do nicely.

Randolf