Training advice needed

Art M said:

able to sustain a rate above 90% max seems good to me. I'm a weak sprinter in comparison to others
on group rides, but that may be due partially to the heavy steel bike I ride.

Unlikely.

Quoted message said:

What can I do to improve? Should I continue riding at near aerobic threshold, do anaerobic
intervals, lift weights, or something else?

Yes

Gee thanks dumbass

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

Quoted message said:

Art M said:

able to sustain a rate above 90% max seems good to me. I'm a weak

sprinter

Quoted message said:

Quoted message said:

in comparison to others on group rides, but that may be due partially to

the

Quoted message said:

Quoted message said:

heavy steel bike I ride.

Unlikely.

Quoted message said:

What can I do to improve? Should I continue riding at near aerobic threshold, do anaerobic
intervals, lift weights, or something else?

Yes

Art,

Its not much to go on, but I would assume you live some place temperate and can ride outdoors. I
would focus on some east miles spiced up with very short (30 sec to 60 sec), maximal intervals 2-3
times per week (weekly frequency is better than the volume during a given session). You can also
throw in some tempo (70% max) a a couple days a week for 20 minutes at a time.

I'm not trying to sell you anything here, but if you're interested in coaching, contact me at
chris<at> peoplecycle.org. I can certainly help you more if I know more.

Good luck,

Chris

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

Quoted message said:

I've been riding for two years. I recently rode alone about 15 miles at
21.5mph with my heart rate above 170. The road was wet and there were a few stop signs that seemed
to lower my average speed. My monitor doesn't keep track of my max rate. The highest I have
ever seen it reach is 190 so being able to sustain a rate above 90% max seems good to me. I'm a
weak sprinter in comparison to others on group rides, but that may be due partially to the
heavy steel bike I ride.

What can I do to improve? Should I continue riding at near aerobic threshold, do anaerobic
intervals, lift weights, or something else?

--Art

chris said:

Art,

Its not much to go on, but I would assume you live some place temperate and can ride outdoors. I
would focus on some east miles spiced up with very short (30 sec to 60 sec), maximal intervals 2-3
times per week (weekly frequency is better than the volume during a given session). You can also
throw in some tempo (70% max) a a couple days a week for 20 minutes at a time.

This is all good advice but I would throw in some west miles too if I were you, otherwise you will
never get home.

Quoted message said:

I'm not trying to sell you anything here,

Yes he is.

Quoted message said:

but if you're interested in coaching, contact me at chris<at> peoplecycle.org. I can certainly
help you more if I know more.

for a price.

Quoted message said:

Good luck,

Chris

Art M said:

I've been riding for two years. I recently rode alone about 15 miles at
21.5mph with my heart rate above 170. The road was wet and there were a few stop signs that seemed
to lower my average speed. My monitor doesn't keep track of my max rate. The highest I have
ever seen it reach is 190 so being able to sustain a rate above 90% max seems good to me. I'm a
weak sprinter in comparison to others on group rides, but that may be due partially to the
heavy steel bike I ride.

What can I do to improve? Should I continue riding at near aerobic threshold, do anaerobic
intervals, lift weights, or something else?

Get a Trek 5500 with 10 speed dura ace, Nike shoes, a US Postal jersey and Campag Hyperion Ultra
wheels; you won't believe the difference. You could also try 5 minute anaerobic intervals.

Alternately you could try including at least one long (5+ hour) ride a week and some hill intervals
during the week, and check your BMI and body fat %.

Oh and steel is real [censored], get a decent aluminium frame, or if you really want steel a Bianchi Boron
steel frame is light and comes with a great warranty.

Quoted message said:

Yes he is.

Actually, no, I'm not, because I don't need the money, but I also don't work for free.

Quoted message said:

Quoted message said:

but if you're interested in coaching, contact me at chris<at> peoplecycle.org. I can certainly
help you more if I know more.

for a price.

See above...

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

Quoted message said:

Art,

Its not much to go on, but I would assume you live some place temperate and can ride outdoors. I
would focus on some east miles spiced up with very short (30 sec to 60 sec), maximal intervals 2-3
times per week (weekly frequency is better than the volume during a given session). You can also
throw in some tempo (70% max) a a couple days a week for 20 minutes at a time.

I'm not trying to sell you anything here, but if you're interested in coaching, contact me at
chris<at> peoplecycle.org. I can certainly help you more if I know more.

Good luck,

Chris

Thanks for the advice... and the offer. I'm a bit past my prime. While I may do some racing, I plan
on keeping it recreational. So, for now I'll save my money for a bike and all that pricey
paraphernalia that goes with it.

--Art

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

Quoted message said:

Art M said:

I've been riding for two years. I recently rode alone about 15 miles at
21.5mph with my heart rate above 170. The road was wet and there were a

few

Quoted message said:

Quoted message said:

stop signs that seemed to lower my average speed. My monitor doesn't

keep

Quoted message said:

Quoted message said:

track of my max rate. The highest I have ever seen it reach is 190 so

being

Quoted message said:

Quoted message said:

able to sustain a rate above 90% max seems good to me. I'm a weak

sprinter

Quoted message said:

Quoted message said:

in comparison to others on group rides, but that may be due partially to

the

Quoted message said:

Quoted message said:

heavy steel bike I ride.

What can I do to improve? Should I continue riding at near aerobic threshold, do anaerobic
intervals, lift weights, or something else?

Get a Trek 5500 with 10 speed dura ace, Nike shoes, a US Postal jersey and Campag Hyperion Ultra
wheels; you won't believe the difference. You could also try 5 minute anaerobic intervals.

Alternately you could try including at least one long (5+ hour) ride a week and some hill
intervals during the week, and check your BMI and body fat %.

Oh and steel is real [censored], get a decent aluminium frame, or if you really want steel a Bianchi
Boron steel frame is light and comes with a great warranty.

One thing at a time. I just went clipless in August. I'm looking to buy an al bike now.

Unfortunately the only hills here are the occasional bridges. I don't get dropped much anymore, but
the person in front of me can often hear me breathing when things get moving. Fat% unknown -- I can
pinch about an inch of fat on my stomach. I've gained 5 lbs. this winter even though I've only
missed rides on days where temps are below 35F.

--Art

BTW, does anyone know fast the average cat5 contender can go in a time trial?

In article <[email hidden]>, Art

M said:

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

Quoted message said:

Art,

Its not much to go on, but I would assume you live some place temperate and can ride outdoors. I
would focus on some east miles spiced up with very short (30 sec to 60 sec), maximal intervals
2-3 times per week (weekly frequency is better than the volume during a given session). You can
also throw in some tempo (70% max) a a couple days a week for 20 minutes at a time.

I'm not trying to sell you anything here, but if you're interested in coaching, contact me at
chris<at> peoplecycle.org. I can certainly help you more if I know more.

Good luck,

Chris

Thanks for the advice... and the offer. I'm a bit past my prime. While I may do some racing, I
plan on keeping it recreational. So, for now I'll save my money for a bike and all that pricey
paraphernalia that goes with it.

Yes, it's much better to spend money on the bike than on learning how to improve your ability.

-WG

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

Quoted message said:

In article <[email hidden]>, Art M

Quoted message said:

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

Quoted message said:

Art,

Its not much to go on, but I would assume you live some place temperate and can ride outdoors.
I would focus on some east miles spiced up with very short (30 sec to 60 sec), maximal
intervals 2-3 times per week (weekly frequency is better than the volume during a given
session). You can also throw in some tempo (70% max) a a couple days a week for 20 minutes at
a time.

I'm not trying to sell you anything here, but if you're interested in coaching, contact me at
chris<at> peoplecycle.org. I can certainly help you more if I know more.

Good luck,

Chris

Thanks for the advice... and the offer. I'm a bit past my prime. While I

may

Quoted message said:

Quoted message said:

do some racing, I plan on keeping it recreational. So, for now I'll save

my

Quoted message said:

Quoted message said:

money for a bike and all that pricey paraphernalia that goes with it.

Yes, it's much better to spend money on the bike than on learning how to improve your ability.

-WG

Well I guess I could pay for coaching and start shaving down non-critical parts of my bike with a
file... OR, I can continue to ask questions here and of my fellow riders and enjoy this sport.
Anyway, it's not as if I've spent much money on hardware thus far: I've been given everything from
old booties to the neon orange eyesore with downtube shifters that I ride now.

--Art

Art M said:

BTW, does anyone know fast the average cat5 contender can go in a time trial?

The cat5 winner is usually the fat guy with bike handling skills who has a decent sprint.

--
Scott Johnson "Always with the excuses for small legs. People like you are why they only open the
top half of caskets." -Tommy Bowen

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

Quoted message said:

On Fri, 23 Jan 2004 17:19:39 GMT, "Art M" <[email hidden]>

Quoted message said:

Quoted message said:

BTW, does anyone know fast the average cat5 contender can go in a time trial?

The cat5 winner is usually the fat guy with bike handling skills who has a decent sprint.

Yes, that's what I've heard -- and that pileups are common, which you also imply. Makes me wonder
why I'm even considering racing.

--Art

Quoted message said:

--
Scott Johnson "Always with the excuses for small legs. People like you are why they only open the
top half of caskets." -Tommy Bowen

Art M said:

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

Quoted message said:

On Fri, 23 Jan 2004 17:19:39 GMT, "Art M" <[email hidden]>

Quoted message said:

Quoted message said:

BTW, does anyone know fast the average cat5 contender can go in a time trial?

The cat5 winner is usually the fat guy with bike handling skills who has a decent sprint.

Yes, that's what I've heard -- and that pileups are common, which you also imply. Makes me wonder
why I'm even considering racing.

It's a blast and you'll love it even if you're just riding with 5 other guys just trying to catch up
to the main field. I didn't see a crash in a Cat 5 race last season so YMMV.

--
Scott Johnson "Always with the excuses for small legs. People like you are why they only open the
top half of caskets." -Tommy Bowen

Art M said:

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

Quoted message said:

On Fri, 23 Jan 2004 17:19:39 GMT, "Art M" <[email hidden]>

Quoted message said:

Quoted message said:

BTW, does anyone know fast the average cat5 contender can go in a time trial?

The cat5 winner is usually the fat guy with bike handling skills who has a decent sprint.

Yes, that's what I've heard -- and that pileups are common, which you also imply. Makes me wonder
why I'm even considering racing.

--Art

At the RMR weekly crits last season, (my sense is, given that I got much of this through hearsay and
not personal experience from regular attendance) there were more and worse crashes in the A/B
flights (cat 4+) than in the C's. But when I did race I usually saw something squirly, and also
learned a lesson of my own on how not to ride. Just one, and fortunately, no one crashed.

YMMV, but racing is worth a try. If nothing else, it's a fine way to challenge oneself. And the
chicks dig it.

As for your training questions, you might see if any of the local gyms have personal trainers
specializing in endurance/cycling. You can buy their services on a kind-of as-needed basis. Should
be cheaper and more accessible than an actual coach, which most of us really don't need. Pass on
trainers who don't focus on endurance competition, though they'll know how to improve your overall
strength and ability which doesn't suck.

(My lesson was - common sense, really - when you are pooped from a breakaway attempt and getting
caught, don't drop through the middle of the peloton like a stone. Peel off more out-of-the-way.)

--
--
Lynn Wallace xmission.com~lawallOpen ↗
"We should not march into Baghdad. ... Assigning young soldiers to
a fruitless hunt for a securely entrenched dictator and condemning
them to fight in what would be an unwinnable urban guerilla war, it
could only plunge that part of the world into ever greater
instability." George Bush Sr. in his 1998 book "A World Transformed"

In article <[email hidden]>, Raptor

Quoted message said:

As for your training questions, you might see if any of the local gyms have personal trainers
specializing in endurance/cycling. You can buy their services on a kind-of as-needed basis. Should
be cheaper and more accessible than an actual coach, which most of us really don't need.

After all this time and you still haven't learned more than this?

-WG

My advice is to try reading some of the better books out there. The most important thing you can do
is set up a yearly plan. Its like setting up good directions and a map before you leave for a trip.

CH

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

Quoted message said:

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

Quoted message said:

In article <[email hidden]>, Art M

Quoted message said:

"chris" <[email hidden]> wrote in message
"]news:[email hidden]...
> Art,
>
> Its not much to go on, but I would assume you live some place temperate and can ride
> outdoors. I would focus on some east miles spiced up with very short (30 sec to 60 sec),
> maximal intervals 2-3 times per week (weekly frequency is better than the volume during a
> given session). You can also throw in some tempo (70% max) a a couple days a week for 20
> minutes at a time.
>
> I'm not trying to sell you anything here, but if you're interested in coaching, contact me
> at chris<at> peoplecycle.org. I can certainly help you more if I know more.
>
> Good luck,
>
> Chris

Thanks for the advice... and the offer. I'm a bit past my prime. While I

may

Quoted message said:

Quoted message said:

do some racing, I plan on keeping it recreational. So, for now I'll save

my

Quoted message said:

Quoted message said:

money for a bike and all that pricey paraphernalia that goes with it.

Yes, it's much better to spend money on the bike than on learning how to improve your ability.

-WG

Well I guess I could pay for coaching and start shaving down non-critical parts of my bike with a
file... OR, I can continue to ask questions here and of my fellow riders and enjoy this sport.
Anyway, it's not as if I've spent much money on hardware thus far: I've been given everything from
old booties to the neon orange eyesore with downtube shifters that I ride now.

--Art

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

Quoted message said:

Art M said:

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

Quoted message said:

On Fri, 23 Jan 2004 17:19:39 GMT, "Art M"

<[email hidden]>

Quoted message said:

Quoted message said:

Quoted message said:

>BTW, does anyone know fast the average cat5 contender can go in a time trial?

The cat5 winner is usually the fat guy with bike handling skills who has

a

Quoted message said:

Quoted message said:

Quoted message said:

decent sprint.

Yes, that's what I've heard -- and that pileups are common, which you

also

Quoted message said:

Quoted message said:

imply. Makes me wonder why I'm even considering racing.

--Art

At the RMR weekly crits last season, (my sense is, given that I got much of this through hearsay
and not personal experience from regular attendance) there were more and worse crashes in the A/B
flights (cat 4+) than in the C's. But when I did race I usually saw something squirly, and also
learned a lesson of my own on how not to ride. Just one, and fortunately, no one crashed.

YMMV, but racing is worth a try. If nothing else, it's a fine way to challenge oneself. And the
chicks dig it.

I need a chick -- sign me up. --Art

Quoted message said:

As for your training questions, you might see if any of the local gyms have personal trainers
specializing in endurance/cycling. You can buy their services on a kind-of as-needed basis. Should
be cheaper and more accessible than an actual coach, which most of us really don't need. Pass on
trainers who don't focus on endurance competition, though they'll know how to improve your overall
strength and ability which doesn't suck.

(My lesson was - common sense, really - when you are pooped from a breakaway attempt and getting
caught, don't drop through the middle of the peloton like a stone. Peel off more out-of-the-way.)

--
--
Lynn Wallace xmission.com~lawallOpen ↗ "We should not march into Baghdad. ... Assigning
young soldiers to a fruitless hunt for a securely entrenched dictator and condemning them to fight
in what would be an unwinnable urban guerilla war, it could only plunge that part of the world
into ever greater instability." George Bush Sr. in his 1998 book "A World Transformed"

warren said:

In article said:

As for your training questions, you might see if any of the local gyms have personal trainers
specializing in endurance/cycling. You can buy their services on a kind-of as-needed basis. Should
be cheaper and more accessible than an actual coach, which most of us really don't need.

After all this time and you still haven't learned more than this?

-WG

Don't know what you're getting at. Of course I've learned more than this. It just doesn't seem
applicable to the OP.

--
--
Lynn Wallace xmission.com~lawallOpen ↗
"We should not march into Baghdad. ... Assigning young soldiers to
a fruitless hunt for a securely entrenched dictator and condemning
them to fight in what would be an unwinnable urban guerilla war, it
could only plunge that part of the world into ever greater
instability." George Bush Sr. in his 1998 book "A World Transformed"

Yeah, that's what he needs; some chowda'head from the local gym. Aren't those the same boneheads
that tell you to wear a rubber suit to lose weight?

Maybe Art doesn't need a coach, but please don't insult any decent coach with someone from the local
gym. Personal trainers are some of the most poorly certified and credentialed health professionals
in the U.S.

CH

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

Quoted message said:

warren said:

In article said:

As for your training questions, you might see if any of the local gyms have personal trainers
specializing in endurance/cycling. You can buy their services on a kind-of as-needed basis.
Should be cheaper and more accessible than an actual coach, which most of us really don't need.

After all this time and you still haven't learned more than this?

-WG

Don't know what you're getting at. Of course I've learned more than this. It just doesn't seem
applicable to the OP.

--