SBR Utopia - OPEN (Page 9)

reecealan - 2012-12-26 10:44 PM

I have no cadence sensor and no power meter.  Just ride more? 

reecealan - 2012-12-27 12:44 AM 

I have no cadence sensor and no power meter.  Just ride more?  I do want to improve on the bike but budget is low!  I would like a TT bike as I think I can get some speed going that way, current setup is Felt F75 with inexpensive aerobars.  I actually have no idea what my cadence is.

That group ride idea sounds like a low budget idea.  Maybe I'll get a cadence sensor although it's in the 20's here so no group rides will be happening for a while.

OK bike question.  I have a KK fluid trainer, still in the box.  But I like spin class, my buddies are there etc. and I really work hard in there, pool of sweat under my bike every time.  But will there be noticeable difference in my abilities this summer if I do trainer rides instead, assuming more or less equal effort?  I was thinking of doing Jorge's winter program.

What say you fellow Utopians?

OK, just saw Jason's comment on the TT thread about the body "self" inflicting a cadence etc. makes sense.

Keaulani - 2012-12-26 11:22 PM Hi everyone, back from the holiday break, hope everyone had a nice time. Enjoyed reading all the new posts, training updates ect but there is a lot to catch up on. This group is quite active and inspiring. The collective list of 2013 goals is quite impressive!

I was out for an hour run tonight. It started out with some gentle snow, by the end I was in a blinding snowstorm and ended up running off the road. That's New England!

Anyone planning on a New Year's Day race?

axteraa - 2012-12-27 5:15 AM

Good morning all, is everyone ready to burn off all the calories from the last few days?  

I had a good hard workout on the trainer this morning and have a short run set for later today.

axteraa - 2012-12-27 4:15 AM

Good morning all, is everyone ready to burn off all the calories from the last few days?  

I had a good hard workout on the trainer this morning and have a short run set for later today.

mndymond - 2012-12-26 10:02 PM I did an awesome 60k ride today on the Honoapillani hwy. ended up making friends with a 70yr old guy who was riding and did most of the ride with him. Turkey leftovers for dinner tonight!!

reecealan - 2012-12-25 11:44 PM

OK bike question.  I have a KK fluid trainer, still in the box.  But I like spin class, my buddies are there etc. and I really work hard in there, pool of sweat under my bike every time.  But will there be noticeable difference in my abilities this summer if I do trainer rides instead, assuming more or less equal effort?  I was thinking of doing Jorge's winter program.

What say you fellow Utopians?

OK, just saw Jason's comment on the TT thread about the body "self" inflicting a cadence etc. makes sense.

cordova78 - 2012-12-26 8:30 PM I wanted to hear the group's thought on the BT "No-fluff winter maintenance plan".  It's focus is on intensity vs. endurance.  Just curious if anyone used in before, and if you felt it improved your speed, while maintaining your endurance over the winter season.  Thanks! Chris

tri808 - 2012-12-26 8:55 PM

Yes, virtual power should be fine.  If you have a garmin, or something that can record your cadence and record laps, then this is what I would do for an experimentation trainer ride.

Warm up 10 minutes, then do 5x2 minute intervals at HIM effort, with a 2 minute break in between.  Each interval, focus on a different cadence.  Start out with what you feel is "normal"...lets say it's 83.  Try one interval at 73, one at 78, one at 88, and one at 93.  This would basically give your body a "refresher course" at what cadences you have available to you.

Now ride for 10-15 minutes at a slightly higher effort.  Maybe between HIM and Oly effort.  Completely ignore your cadence display on your computer...just shift through your gears and find a cadence that you feel is most comfortable to ride at your target wattage (read...lowest RPE).

Once you're done, go back and look at that 10-15 minute interval and see what cadence you rode at.  Set that as a "benchmark".  A couple of days later, try the same type of workout, but this time monitor your cadence for the 10-15 minute interval and shoot for something 3-5 rpms faster.  At the end of the set, evaluate to yourself if that felt "easier" or "harder" by RPE.  If it felt easier, then try the experiment again at an even higher RPE and reevaluate.  Or if it felt harder, try a lower rpm.

Eventually your body is going to recognize for itself which cadence is best, and you'll be shifting without even thinking.  But until you actually try different cadences, your body may not know there is something better out there.

axteraa - 2012-12-27 4:21 AM

I was caught in a snow storm like that a few weeks ago, good times!

No New years day race for me, how about yourself?

bzgl40 - 2012-12-27 6:12 AM

I stepped on the scale this morning to a loss of weight.  I have a run on the schedule for today, which I will probably do this morning despite it being cold cause we have another storm coming in.  Worried it will get icy if I wait.  Think this will be a tights run.

brigby1 - 2012-12-27 10:16 AM I'm a touch down as well. Not too surprising though as meals for us aren't really that spectacular, and eating in general is off a bit from normal. I don't eat as much the rest of the days because of the schedule. And it looks like the snow is coming here too, but not until tomorrow. Not sure how much yet.

itsallrelative_Maine - 2012-12-27 6:29 AM 

My experience for this: I can't get the spin bikes to reflect my position on my actual bike closely enough. As a result, I feel like I am training differently on the spin bike than on my actual bike (this is probably scientific hogwash - but go with me)...almost as if I am using different parts of muscles. As a result - I use spin classes as a workout, but not as a bike-specific workout.

There is a lot to be said about the social impact of the classes, as well as keeping the blood pumping during the winter months (for us northerners), so I wouldn't throw out the spin class. But, i wouldn't think I am getting mileage on my legs.

brigby1 - 2012-12-27 9:28 AM

The training feels a little different because it is a little different if you can't quite match the position. It's not a complete yes/no however, but a sliding scale of how close. You can gain quite a bit of fitness on a mountain bike, but it would be better if it was more like your tri position as there would likely be a slight percent loss. Xterra guys have done rather well on the bike when they stay on road.

bzgl40 - 2012-12-27 9:50 AM I started my run with black pavement and ended it with white pavement.  Glad I got it done early, even though I had to start in the dark, as I have a feeling it is going to get messy today.

KateTri1 - 2012-12-27 8:51 AM 

Last year my husband bought a spinner and I used it almost exclusively over the winter months. I really loved it.

This fall my husband got a trainer. I put my bike  on it after doing a week on the spinner and there was a HUGE difference in feeling. I've not touched the spinner since. 

axteraa - 2012-12-27 4:18 AM

I also stepped on the scale this morning.  I have chosen to not accept the displayed number as fact and will re-evaluate on Monday....

axteraa - 2012-12-27 9:18 AM [I also stepped on the scale this morning.  I have chosen to not accept the displayed number as fact and will re-evaluate on Monday....

TankBoy - 2012-12-27 8:49 AM

Oh, Arend, I wouldn't worry about it too much this time of the year - I am pretty sure it is just the colder weather. You do know that the density of cold air is MUCH higher than warm air, right? That means there is a lot more air pushing down on the scale this time of year. It gets so cold here sometimes in late December my weight increases as much as 10 pounds over my summer weight! No telling what I would weigh if I lived in Canada...

TankBoy - 2012-12-27 9:49 AM

Oh, Arend, I wouldn't worry about it too much this time of the year - I am pretty sure it is just the colder weather. You do know that the density of cold air is MUCH higher than warm air, right? That means there is a lot more air pushing down on the scale this time of year. It gets so cold here sometimes in late December my weight increases as much as 10 pounds over my summer weight! No telling what I would weigh if I lived in Canada...

TankBoy - 2012-12-27 11:49 AM

Oh, Arend, I wouldn't worry about it too much this time of the year - I am pretty sure it is just the colder weather. You do know that the density of cold air is MUCH higher than warm air, right? That means there is a lot more air pushing down on the scale this time of year. It gets so cold here sometimes in late December my weight increases as much as 10 pounds over my summer weight! No telling what I would weigh if I lived in Canada...

brigby1 - 2012-12-27 10:31 AM

Not all spinners are the same either. There can be a difference in feeling. I seem to be lucky in having some better ones available where the difference isn't so great, but have seen some that would be rather hard to ride regularly. I do wonder how much the ability of the rider comes into play as well. As a stronger rider will be able to crank it up more and get less "help" from the flywheel.