everyone knows I'm among the slowest of climbers around here on the CO front range, but I do have a satisfaction in finishing climbs without assist. that said, being wiped out before fast gnar descents is never ideal.
THE FUCKING POWER METER THREAD
- Thread starter jstuhlman
- Start date
suffering makes it real.
Same goes for you if you drag your ass out to Colorado re demo fee. I'll convert you all eventually
if that's a threat to cripple me, i'll poison your kare pan
OK, convinced! I get a Sur Ron or KTM Freeride. Because in contrast to you I am not a closet motorcycle rider.Same goes for you if you drag your ass out to Colorado re demo fee. I'll convert you all eventually
if i had somewhere close to legally ride it I'd probably already have a sur-ron.OK, convinced! I get a Sur Ron or KTM Freeride. Because in contrast to you I am not a closet motorcycle rider.
Do it like Toshi and put some fake cranks on.
Not trying to polarize training, or really even train.
I thought I would try to get on some kind of actual training program this winter, but what it ended up being was just a lot more volume of pedaling a bike. And with the indoor thing, you're pedaling the entire time rather than the "grind up coast down" shit we do here. I think that means I've basically increased volume and intensity, and that's having an effect on my fitness. So most of my indoor rides are either A. with a smaller group of guys where we do ~17miles of mostly flattish over three laps and we just increase the speed each lap, ending with an all-out sprint for the last 1-1/2 ish miles or B. some kind of random workout that I pick with no knowledge of it really, and tend to be more interval oriented? I posted one of these a while back... over-unders or something like that?
So yeah... no method to my madness this past winter. And now it's too close to outdoor riding season to worry about getting on a "training plan" unless it was something I could do 2x/week from now to the middle of May, and still not miss out on any outdoor riding opportunities.
Short duration intervals ... is the way.
What duration and intensity, Nick? Tabata style, 20 seconds on? 2 minutes in zone 5 style a la my post from last night?
my knees are fucking clapped out all of a sudden. I didn't think I was overtraining- 20 to 60m, 5 days a week, but I'm getting nerve-like pain in my left knee and fatigue in my right. My guess is PFPS? I think I need to lay off the training for a week or something. @Toshi any recommendations?
I have been doing what I think is some sort of polarized training...two days HIIT and two days long endurance. A 20-30 minute row somewhere in there, and a real ride on days that are nice and allow it. I don't really have any structure- I try to listen to my body and rest when I need it then just alternate long/hard/long/hard with upper body weights twice a week.
I have been doing what I think is some sort of polarized training...two days HIIT and two days long endurance. A 20-30 minute row somewhere in there, and a real ride on days that are nice and allow it. I don't really have any structure- I try to listen to my body and rest when I need it then just alternate long/hard/long/hard with upper body weights twice a week.
what do you do for stretching? i find my knees start to ache & get sore if i don't stretch frequently enough.
my wife also got me one of those percussion massagers for xmas and i absolutely love it.
Riding indoors you need to remember you're never coasting so it's harder, plus make yourself stand up and pedal every so often like you would outdoors.
I don't think so. I think a large part of the problem is the sheer joy of being outside again...I tend to go HAM so instead of going hard for 20, I'm going hard for an hour. My indoor rides are all Z2/Z3 if I'm going over half an hour.
I do jack shit for stretching, which I guess doesn't work for me! Every time I bring out the foam roller, my fucking kids use it as a lightsaber. I guess I just need to fight them for it.
Thanks- those are two things I didn't realize. I'm usually pedalling for the entire hour inside, and tend to focus on seated pedaling form.
If I were you I'd moderate the pace outside and axe the zone 3 time completely indoors, and see how that works. This is exactly the theoretical argument against z3, not saying that that's necessarily what you've done to yourself here.
I'm usually just following peloton's endurance workouts for power zones. I can just stay at Z2 if that makes more sense. They usually fluctuate between 2 and 3 over the course of the hour, but I can skip the Z3 callouts.
I think the bigger thing is moderating outdoor work. It's just so nice to be outside. I'm following Garmin's recommendations for rest and strava's "weekly workload" range (ie not overworking myself according to their metrics) but since I got the PM I've definitely increased my workload. I'm resting this week (maybe I'll get a low z2 in the next day or so) to see if that improves things.
I also do jack shit for stretching, but when I start getting keen pain from pedaling a bunch I hit the IT bands with this torture device and it helps only a lot.
Thanks and I hate you.I also do jack shit for stretching, but when I start getting keen pain from pedaling a bunch I hit the IT bands with this torture device and it helps only a lot.
You're welcome.
I also think @Toshi's suggestion of going lighter on your Z2/Z3 days by skipping the Z3 part (or even making them Z1/Z2) isn't a bad one. I don't know that it'll help you not get knee pain, honestly I think that high volume no matter what the intensity or effort can do that... but it may help your training. There's plausible evidence that people don't go hard enough on hard days or easy enough on easy days to make any real improvements. I'm guilty as heck of this. Still am. Don't care.
I can't say this is your problem, but when I ride a lot, and only ride my knees hurt. For me it is an imbalance in the quadriceps. Supposedly cycling makes three of the four muscles strong creating a force imbalance in the knee and eventually knee pain. The solution for me is just doing some leg extension that strengthens that fourth muscle. YMMV but this has helped several other cyclists I know.
Here is a more informed explanation
Imbalances in Cycling Leg Strength
Because you're not built like a robot with perfect symmetry, you may develop muscular imbalances in your legs when performing a repetitive activity such as cycling. For example, many cyclists tend to overdevelop their quads and fail to condition their glutes and hamstrings at the same level...
Thanks. I mean hate with the strongest affection...I have heard those things referred to as "the pain stick" and honestly hoped I would never do enough SPORTS to need one, but here we am.
I do think lowering my endurance workouts and lightening up the real road rides will be productive...it's just hard not to go HAM and chase PRs when you finally get the opportunity
thanks for the tips. I'm also doing rowing with the idea of cross-training, but I'm not sure how much "cross" there really is. Aside from flexing my legs more deeply, the overall motion is really pretty similar. Fantastic workout though. I wonder if I can incorporate leg extensions using body weight on my lifting days.
If my knees start hurting before I can feel safe inside a gym I plan on using bungee cord tied to a deck post for an improvised leg extension machine.
FWIW, I agree with Westy that imbalance could be a big part of it. Hence my suggestion that just teh sheer volume could still cause you some knee pain. In my case, I think it's exacerbated by really tight IT bands when I ramp up the volume. I should do more like what Westy does to get some balance back, in addition to Pain Sticking when my IT bands are tight like tiger.
Due to fucked up right knee I'm back to doing floor exercises with ankle weights, quads, hammys and hip flexoroos. I use a rubber band around a post to do leg extensions like I presume @Westy is referring to. I also have one of those stick things, but with added pain thingy in the middle to make sure it jabs into the muscle betterer.
Being old and broken sucks.
Being old and broken sucks.
No need to being @rideit into every thread. He's busy being authentic.
Estoy múy auténtico, por favor
But hey, I have REALLY authentic 3g (2 bars) wifi here...
I only have one Johnson, thank you very much
Picked up 8 year old’s 24+ bike at REI today.
They had a Wahoo Kickr set up as a demo on the floor, so I hopped on, street pants, sandals, flat pedals and all.
Spun it up to indicated 912W on the TV displaying the interface on a quick sprint. It feels like riding a single speed track bike with a 30 lb wheel, if that makes sense.
They had a Wahoo Kickr set up as a demo on the floor, so I hopped on, street pants, sandals, flat pedals and all.
Spun it up to indicated 912W on the TV displaying the interface on a quick sprint. It feels like riding a single speed track bike with a 30 lb wheel, if that makes sense.
I looked at that for a while but wound up going with a Giant STP 24
No power meter, but got in the first 3000 ft day of the year. Legs felt good, back felt good. A burger was inhaled on the way home, now time for a nap.
