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JHOLLNAGEL Posts: 1,768
8/27/08 1:01 P

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W

Since I do have a steep hill with a 5-8% grade close by to get to by bike, I have one if I load the bike up and drive to, which work out should I do.

I have a rolling hills section of a road that is close to the house and within riding distance for warm up and cool down to utilize.

With this in mind which work out session should I be utilizing from what you have described?

I will adjust accordingly.'

Jim

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WONGERCHI's Photo WONGERCHI Posts: 3,889
8/27/08 11:47 A

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Jim:
I think you are still confusing the two workouts. Here they are separately:

1) Fixed gear workout
WU
Shift to "fixed gear" gear. Do 15 mins on rolling hills in this gear
Recover for 5 mins (spin easy, using all gears)
Repeat (increase repeats 1x each time, then increase duration)
CD


2) Standard hill repeats (5 minute hill, 6-8%).
WU
Climb hill, normal climbing cadence
Recover on the way down

Repeat with all subsequent repeats done at 60-70rpm. Start 4x and build to 8x.
CD

The fixed gear (or other hill low cadence, big gear) stuff is NOT meant as a highly cardio-intense workout. It is strength training, so HR should be relatively low. Even when you're working leg speed it should be low, your legs should be spinning around without too much effort. You should feel it in your legs rather than anything else.

If you notice any dropoff in cadence or any sort of bad form (rocking shoulders is a dead giveaway for me) the workout is over.

Edited by: WONGERCHI at: 8/27/2008 (11:45)
In God we trust, all others bring data.
- W. Edwards Demings

If God invented marathons to keep people from doing anything more stupid, the triathlon must have taken Him completely by surprise.
-P.Z. Pearce

Specificity, specificity, specificity.
-Andy Coggan

The plural of "anecdote" is not "data".
- Frank Kotsonis


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JHOLLNAGEL Posts: 1,768
8/27/08 9:26 A

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W

The work I tried is on rolling hills. There are no real steep hills. This is over the mileage I indicated.

I wanted to more loops but I ran out of daylight.

I wanted to indicate the gear set up to see if I should change the ratio? I know I had no problems with the first loop at a high cadence but wondering if I could handle this same cadence with multiple loops? I know I felt fine and thought I could handle a second loop for sure at that same gear, cadence and intensity .... but would I be able to for the 3rd or 4th loop? The questions is should I be able to do this through the whole work out or should there be some tapering off and drop off in performance?

I'm thinking that when I'm done with the work out that I should not have anything left in the gas tank and that i would have to fall off the bike to get off the bile?

I know I have felt like this on the last two Wednesday Night Group rides. That is how I figured I needed more stamina. Yes I have some mileage in but am I conditioned properly. Hence, why I have made it into a race each time I'm riding to push myself to an extreme to build up some additional stamina.

Since my cadence is high and I'm overspinning, I will go one gear higher and see what that will do for me.

Also, how many loops should I try to get in for a good work out?

Until I get a HR, I will have to rely on my cadence counter on my cyclometer.

I did take Tuesday off last night .... so I will let you know about tonight. I have been hydrating myself already;-)

Jim

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WONGERCHI's Photo WONGERCHI Posts: 3,889
8/26/08 4:29 P

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I'm slightly confused as to which workout you did - hill repeats or "fixed gear" stuff on rolling hills? Whatever, great job.

If it's conventional hill repeats then you definitely need to do more than one but that's a long hill you have there. Do you have any shorter steeper ones for multiple repeats? If you were doing these then the cruise down the hill is recovery.

If it's fixed gear work then you need multiple rolling hills as you do less sets. And you want to pedal up and down these rollers!

I'd go up a gear if I were you - your cadence is too high all around so a bigger gear is probably the way to go. That way you get more force stuff uphill and don't spin out the gear going downhill.

Average speed is garbage for these workouts as you're basically doing muscle stuff. I never train with speed - the most important things for me are HR, cadence and lap times. Even for a fast group ride I use cadence and HR - I keep a normal cadence and let the HR go depending on what's happening around me.

I wouldn't do stuff tonight, take a rest day and be fresh for the group ride tomorrow. Once you get into your hill stuff you will feel it in the legs!

Great job on starting to work hills - now comes the hard bit - finding time for the long ride!

In God we trust, all others bring data.
- W. Edwards Demings

If God invented marathons to keep people from doing anything more stupid, the triathlon must have taken Him completely by surprise.
-P.Z. Pearce

Specificity, specificity, specificity.
-Andy Coggan

The plural of "anecdote" is not "data".
- Frank Kotsonis


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MYVISTA's Photo MYVISTA Posts: 86
8/26/08 4:11 P

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Hi, Training in one gear help because it pushes you to push a bigger gear that you would if you could shift. Going down hill you may get going faster that what is practical to pedal. Probably down the hills you could just coast when spinning gets too fast and ineffective
Bob

Do, or Do Not.
There is no "TRY"!
....YODA

It is obvious that we cannot use the same thinking to solve a problem that we have been using to cause it.


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JHOLLNAGEL Posts: 1,768
8/26/08 1:01 P

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W

I did the course I mentioned that I thought would work for the hill work out as you suggested in my other post.

I have no idea on the grade but the length was 2.8 miles.

Here are the gears I rode in: 3rd Ring and the 4th cog from the hub.

I was able to stay above 67 on the cadence going uphill and was at 100+ on the candence downhill. There was only once or twice on the downhill where I felt jerky on my pedal rotations ..... probably from over spinning in that gear???? I compensated by slowing cadence down a bit.

I was only able to get one loop in because of darkness ( I had football practice to go to with the youngest boy .... I'm one of the offensive line coaches). The wife suggested that I ride my bike to practice and then go to my course and see if I can get more loops in. This way I will already be warmed up and then I can get right into doing the loops.

I was able to get 7 miles in with warm up/warm down and route and still average 18 mph. spent about 24 minutes riding.

I would like to do this again tonight but the group ride is on Wednesday (tomorrow) is this adviseable?

No, I was not able to get a long ride in either day over the week end. Commitments on Sat. morning and then left out of town until Sunday night.

I did not shift at all .... I stayed in the same gear.

Is there any thing else I should do? Should I be in a different gear set up? Different cadence? I had my cadence counter on on the bike computer so that I knew where I was at.

I wonder if I should have this on as well during the Wed night group ride rather than the other feature modes?

Thanks,

Jim


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