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Post by mikebike on Jan 14, 2010 20:38:45 GMT
Thats if I can get to the top of any hills to do any descending ;D
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Post by Rob on Jan 14, 2010 20:41:49 GMT
Need to step up my efforts.... my XL Endura Stealth jacket has just arrived and its eeeerrrrrr a snug fit Its designed to be mate, i thought the same i.e a bit tight but on the trails its awsome not hot and kept me dry throughout the ride at C-Y-B last december..
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Post by Damon on Jan 14, 2010 20:43:40 GMT
Hi Rob Thanks for the kind words. It is a perfect fir across the shoulders, the arms, the back and the chest.......it is just the rest that is a little tight
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Paul
Have-a-go Hero
Posts: 212
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Post by Paul on Jan 14, 2010 20:47:34 GMT
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Post by Oggy on Jan 14, 2010 20:54:51 GMT
Oggy, I can help you a bit, couple of questions - what's your maximum heart rate&age? and what's your resting heart rate? Resting HR you should take every day, record it before you get out of bed in the morning. After measuring it for a few days/weeks you will know what it should be so if it's elevated from the average, either you are coming down with an illness or you have not recovered from the previous days training and as such should take it easy with a recovery ride or take the day off. Maximum HR - let me know this and your age and I'll work out some Zones to get you started. Cheers Russ, I ain't done my resting for a few weeks and the battery on my HRM has just died (off down to asda in a bit to get a new one) my Resting was 52 I think and my max to date was 198 and I'm 27 years young. The difficulty is getting the right balance between different types of workout and doing them in the correct period of training. My endurance is great, I can go at a steady pace all day when others are hanging out of there arses towards the end of a big ride I'm fine. The problem I have is that I'm crap off the mark and lack serious power going up hills. I'm guessing intervals are the way ahead to get my power and leg strength up but its very hard to come up with a structured plan of what i should be doing. Any advice greatly received I have a fitness test booked in at the gym next week and I'm going to quiz the instructor on what he thinks but the instructors are general and will prob not be to clued up on the specifics of training for MTB endurance events
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Post by Russ on Jan 14, 2010 21:14:24 GMT
OK based on 198bpm which spookily enough is my max HR too. So I know these Zones work well for me.
Recovery Below 118 Short rides (non-training) for recovery
Zone 1 60-65% 118-128 Development of economy and efficiency with very high volume, low stress work. Very long sessions improve the combustion and storage of fats. Combine with Zone 2 for practical unstructured low stress rides.
Zone 2 65-75% 128-148 Development of economy and efficiency with high volume, moderate stress work. An important intensity for establishing a firm base for all riders. Combine with Zone 1 for practical unstructured low stress rides
Zone 3 75-82% 148-162 Development of aerobic capacity and endurance with moderate volume work at a controlled intensity. Should be done alone or in a small group to stay in zone. Possible (but boring) on a turbo trainer for up to one hour in bad weather. 'Modules' can be incorporated into Zone 1 or 2 rides to increase intensity whilst maintaining volume.
Zone 4 82-89% 162-176 Typical 'mean' intensity of most road races. Useful for tapering and as preparation, to simulate race pace, rather than as training. Sessions should be ended when the effort starts to tell.
Zone 5 89-94% 176-186 Raising of anaerobic threshold, improvement of lactate clearance and adaptation to race speed. Should be done alone and:- (1) as a specific road or 'turbo' session or (2) for controlled periods within a shortened Zone 1 or 2 session or (3) in a 10 or 25 mile time trial.
Zone 6 94-100% 186-198 High intensity interval training to increase maximum power and improve lactate production or clearance. Probably best done on hills or a 'turbo' trainer. NOTE 1. Should be done only when completely recovered from previous work. NOTE 2. Heart rates are not the best guide for this type of training. Intensity should be such that the effort can just be held to the end of the interval. Ride on feel and use heart rate for feedback.
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Post by boolie on Jan 14, 2010 21:20:57 GMT
This is my week: Monday - Drink beer, eat chocolate. Tuesday - Drink beer, eat chocolate. Wednesday - Drink beer, eat chocolate. Thursday - Drink beer, eat chocolate. Friday - Drink beer, eat chocolate. Saturday - Drink beer, eat chocolate. Sunday - Drink beer, eat chocolate. Does this work ;D Oh God I hope so!
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Post by Russ on Jan 14, 2010 21:23:19 GMT
I've PM'd you a link to have a read of that should help. With the Zones you can target what you are going to achieve from a training session/ride and more importantly what to do to help recovery.
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Post by farmer29 on Jan 14, 2010 22:43:27 GMT
All of this hasn't made me any slower at all, I can still get to the fridge in 8.7 seconds ;D I bet you will be soooooo much faster on the descents Mike - thats my excuse anyway!! or should that read soooo much faster on the desserts!!!
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Post by antshybrid on Jan 16, 2010 20:31:16 GMT
well now christmas is well and truly over and ive shaken off this flu type thing im going back to being a human punchbag for my nephew who is training in the art? of cage fighting in return for me being a grapple dummy and being on the recieving end of the holds he is practicing, i teach him a bit about the boxing side of thingsand generally spar with him. so im getting back into running, not too much as i prefer to ues the bike!! ;D going back to the gym for circuit training and upper body weights training a couple of nights a week and ive also signed up for a spinning class again! looking forward to the lighter nights when i can get on the bike after work around the deathtrap local back lanes ;D
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Post by rallybiker on Feb 1, 2010 20:34:37 GMT
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Post by tinytim on Feb 1, 2010 22:57:12 GMT
hi aled, did you do this in jjb's? sounds a gruelling regime and i love a challenge of this type!
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Post by rallybiker on Feb 2, 2010 17:34:31 GMT
yes
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Post by tinytim on Feb 2, 2010 22:51:21 GMT
mmm? i think i,ll ask about that when i,m there tomorrow morning, if it makes me puke i,m well up for it ;D
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Post by rallybiker on Feb 3, 2010 18:11:30 GMT
Just back from DW----------------------23.35 down from 31 min! I feel SO tired! Bath time now!
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