Anyone Interested in Bike training program?

[RNair]

9.3k in 16.21 @ 34km/hr with avg HR 164. Was there room to still go harder? I feel I am not going hard enough on descents. I was around the 41-42 range while I have done 50 plus in group situations on the same location.

Did the same loop again today as part of the training for the Sunday race. last time around I did not push on the return on this particular ride, this time I did push with the BMC notching speeds consistently over 45km/hr, touched 50 km/hr too, broke the previous time by further 10 secs.
New time stands at
9.3k in 16.11 @ 34.3/hr with avg HR at 164. There are a few small climbs and includes a stop light.

Picked up a small niggle above my right calf, I think it has to do with the height of the saddle, trying to find the sweet spot. It is not like the road bike

[prabuddhadg]

Saddle too high? The extreme forward leaning posture probably stretches the calves more than on road bikes.
Today we rode to Bandra and it rained. Wonderful feeling. Though at Bandra it was dry. There, on a long empty stretch, I tried spinning on 52 15 and I realised maintaining 40 kmph for anything longer than a few fleeting moments is just not on yet.
By the way, riding in the rain with all the dirt splashing on the face and the back was a great feeling. A taxi driver slowed down to break the news to me that I had destroyed my t shirt. I smiled to him and said I had done this for years. He said, get mud guards, and moved on.

[kk27]

Man what a ride today, Took out my new Pearl Isumi Jersey, had a itchy feeling it'll get all stained, & thats exactly what happened, anyway I loved it, even the hair was all filled with dirt

I'm looking forward to tomorrow's ride.

[uhk]

There, on a long empty stretch, I tried spinning on 52 15 and I realised maintaining 40 kmph for anything longer than a few fleeting moments is just not on yet.
By the way, riding in the rain with all the dirt splashing on the face and the back was a great feeling. A taxi driver slowed down to break the news to me that I had destroyed my t shirt. I smiled to him and said I had done this for years. He said, get mud guards, and moved on.

So, you doing base-building at 52/19 now? Riding in the drizzle is lovely, isn't it? However, if the rains get heavier in Bangalore, my focus always moves to not being run over as the 4-wheelers scarcely slow down for anything short of an elephant squatting on the road.

How do you find the new RD?

Man what a ride today, Took out my new Pearl Isumi Jersey, had a itchy feeling it'll get all stained, & thats exactly what happened, anyway I loved it, even the hair was all filled with dirt

Heh heh. No point in having a clean bike or a clean jersey, if you don't have fun

[prabuddhadg]

So, you doing base-building at 52/19 now?

No sir. Any cadence lower than 90 feels like I am straining, thanks to this Rajesh chap we have here. I was just trying the 52 15 for muscle tensioning, you could say.

Riding in the drizzle is lovely, isn't it? However, if the rains get heavier in Bangalore, my focus always moves to not being run over as the 4-wheelers scarcely slow down for anything short of an elephant squatting on the road.

i have always enjoyed riding in the rain without and rain wear. I introduced Kaushik to it yesterday.

How do you find the new RD?

its perfectly smooth. I tap and it shifts. Money well spent for me.

[RNair]

Saddle too high? The extreme forward leaning posture probably stretches the calves more than on road bikes.

I actually raised the saddle by 1 cm and also moved the cleat by a few mm. Feels a lot better! 12 Hours to the race .
The race is 240kms from home so it will be 480kms of driving for 40K ride! And next day off to Italy. My carbon foot print will be as big as a cloud by the end of it. How green does it make me? I think I will atleast get good sleep on board!

[kk27]

Oh man What a ride today till Haji-Ali.
From the time I have the Sar, my training was all from my gut feel, I only new what speed I'm on once in a while by asking Prabu. But yesterday I changed all that & today I was riding with all the info in the world.....!!!!!

Well yesterday I gifted myself an Edge 305 . & guess what it's an amazing gadget. I set it up in the night for todays ride.... & believe me I was almost sure my avg will between 20-22kmph, after seeing my performance after the come back. I've hit the wall on all my rides & saturday I almost bonked after climbing a long flyover. But todays ride was a bit different, Though my left knee was shouting I kept a steady pace without paying much attention to the unit. At signal on Bandra I happened to see my avg speed, it was 23kmph & I was quite happy that I didn't hit the wall today & kept a steady pace. But then I though how much can I push till the end & slowly increased my pace & kept at it.... by the end of the ride the avg speed had increased to 25 kmph. Then after a very long halt at the sea face, we pushed back.... this time I was determined to go faster.... & I did push hard & kept going steadily in a rhythm.... but the signals were a nuisance. Soon as we hit the Highway I was giving it my best shot, chasing down Prabu was my inspiration. It was somewhat like the old cat mouse game we used to play & enjoy.... I'm sure he did as much as me . The unit was screaming all the time as my HR would surges in an attempt to ride hard, & at a particular stretch I gave it everything I had in me caught up with Prabu.....& went full on..... the unit shouting loud...........that I was at 52kmph & that my heart was pumping at 205 BPM.... I took it easy after that & by the end of the ride the avg for lap 2 was 28kmph. My legs felt like pulp when I got off the bike. Its only the 3rd week into my comeback, & though the pain in the hands has reduced to a great extent; it's still there.

What really makes my smile was that I was not even supposed to ride till 19th July & here I am riding as hard as I can. But I must give credit to the 305, had it not been for it I would have definitely not pushed that hard. My first training ride with it has been very fruitful & the only thing I can see ahead is improvement.

Can't get motionbased connected so here's garminconnect link - http://connect.garmin.com/activity/7364990

[uhk]

I was just trying the 52 15 for muscle tensioning, you could say.

The other day, I tried 52/12 for a very short while. Murthy thought I was cycling in slow-motion

12 Hours to the race .

Good luck. I hope you do better this time and do write about it.

KK, my man, way to go.

[prabuddhadg]

I was just trying the 52 15 for muscle tensioning, you could say.

The other day, I tried 52/12 for a very short while. Murthy thought I was cycling in slow-motion

I know exactly what you mean. The other day, on the last km towards home, I rode on 52 12 at 30 kmph. I did not need Murthy to tell me- I myself had a surreal feeling of floating along.


And by the way, Kaushik, are you sure you haven't been fooled? At the bottom of your garmin page, it says: -
"Additional Information:
Device: Garmin Edge 205, Version 3.20"



And guys, the way his HR unit was complaining that day, I thought its battery would run out just from the excessive beeping.

[kk27]

Hehe!!! the Garmin connect has the same options for the 205/305 so thats why ;P.

BTW I'm not sure if the calculation of the Max heart rate which the device calculates is true.... its says max HR-194; then how could I have gone till 205??? & that most of the time I was riding in Zone 4 & 5. Rajesh can throw some light here. it's quite interesting to see the Lap data in Splits.... & the Player.

I'm yet awaiting the cadence kit, that's a very imp info, hopefully should get it by next weekend. Now I'm dying to ride this course again with a virtual partner & see how I perform against my own self

[uhk]

It's getting interesting again. Who trains with a power meter also here?

[deepakvrao]

Kaushik,

The site is showing your max HR as 205. Where is the discrepancy? BTW the results you will see on websites and software will be different from the data directly on the Garmin. Supposedly due to smoothing of data by various [and different] algorithms when the data is downloaded. So the ascend/descend etc will be different between different softwares.

Have you tried this:

http://www.zonefivesoftware.com/SportTracks/

I have been using it even before my Garmin and in every way its better than the Garmin software. BTW calories on the Garmin are way higher than it could be.

That aside, 205 does sound way above realistic levels, even for a young person. On the other hand, I'm pretty new to this too.

BTW-yesterday I mapped a course on MMR, and downloaded it on the Garmin, and it worked perfectly. Am going to use that feature more often when I ride in areas that I am not familiar with.

[kk27]

There isn't any discrepancy in the nos. it's the same even on my 305, what I was pointing is that it calculates the max HR by 220-age formula...which offcourse is only an estimated figure. I thought it used some other better method than that...anyway I guess since it's the simplest that's why; but it does have an option to edit it. I'm thinking of getting a Vo2 test done...but no idea where it's done in Bombay. I don't think there's any mistake... my unit has been flawless till now, no probs at all...touch wood

[deepakvrao]

Ahh - that MHR [220-age] is meaningless. You would need to do a lab test or use a field method to calculate either Lactate TH or MHR. There are sites which tell you how. I'm planning to do this tomorrow. While VO2 is available in Bangalore, I really am too lazy to get it done [plus I dont have much faith in the place doing it ]

[deepakvrao]

OK, just got back from a 50km ride and followed this to get my MHR:

Warm up thoroughly (maybe 15 minutes on the flats). On a long, steady hill (doesn't have to be steep)increase effort every minute for at least 5 minutes until you can't go any faster (sitting, not standing). Then sprint for 15 seconds (it is OK to stand at this point).

Got MHR as 185, while with the above formula it should be 176.

Now I'm confused [not that I wasn't earlier], but what percentages apply to each zone? I am looking at different figures in different sites, and one site even describes 6 zones. Rajesh must be on his flight so maybe he can clarify later?