Cycling Fitness / Training Advice

Ha. Marginal gains.

Yeah, all that rubbish can >>>>>

My protein powder is by Mutant (was on offer). The tag line is. LEAVE HUMANITY BEHIND

@Smallfurry please never read Joe freil. He'll take your cycling back
to the dark age.>

I was just looking for referance for the low cadence high resistance drills to be honest.

Take up track racing. Eat all the things. Win races.>

If they ever get around to building the track that keeps being pushed for.

Anyone here do College Rd (Dulwich) reps? Are they a good workout? Obviously what you put in is what you get out but y'know what i mean.... is it relatively quiet? Decent road? etc

Wanna get out on the bike this morning but CBA chugging through the shite of Crystal Palace to get to the lanes or spending ages getting to RP given i only have a few hours

Barely any traffic going up in the morning but a bit busier turning at the top and heading back down, at least through rush hour. Surface is decent but there are speed bumps until you hit the cycle lane at the top.

College road is fine - speed bumps are an arse but it's pretty quiet.

Generally speaking I find that once you're past elmers end the way out towards kent is pretty reasonable. Bar white van and Hilux drivers.

Featherbed lane.
I've left many a bead of sweat on that road.

That's one of my favourites too. A great place to do intervals.

Yeah, if I was sick of the turbo I'd go there. Really good for intervals.
Used the short hill for a deep all out, then hold a solid effort to the top junction with main road.

This one?
https://www.strava.com/segments/434921

Looks good, but still involves the shite of getting down Anerley Rd, which can really destroy my mojo at times.

Had a faff about around College Rd et al. The speed bumps really cheese me off. I prefer Dulwich Wood Park, but it is a bit busy.

I used to really like doing Highgate West and Swain's when i lived Norf, but there doesn't seem to be anything of that kind of length and gradient close to home in Herne Hill / Crystal Palace. Frustrating as there's plenty of lumps and bumps, but none that seem to work for reppin' (that I know of)

That's the one. I'm only 11 seconds behind @skinny on that one, a target for this year maybe!

College Road is okay, but the speed bumps, parked cars and pedestrian crossing make it hard to get a full effort out.

What kind of hill are you looking for? Something a bit more consistently steep than College Road but similar traffic levels?

Yeh, something that's a steady-ish gradient at 6-10% or so i guess. For a 4min+ ish effort. In retrospect, Highgate West was perfect really. But not schlepping all the way up there!

When i have loads of time and am fresh doing reps of both sides of Toys Hill is a win.

Ha.

You'll note that was actually a 12min effort, not 5 ;)

You've got at least 20 years on me.

I bet you had a tailwind too.

And a sticky bottle.

If you don't want speed bumps you can use fountain drive instead. College road really is fine though.

Another good shout is the other side of anerley (Crystal Palace park road) - the one that comes up from Penge and finishes by the double roundabout at the top of college road. It's a much steadier climb than anerley, much wider, much quieter, with hardky any traffic and quite long. I often climb that instead of anerley because i hate dodging buses and all the exhaust fumes etc. I don't know why more people don't use it.

pt2 of Nino's workout

https://www.youtube.com/watch?v=EC-tA1ZqWlU

Makes it look so easy...

I've upped my intensity, and started introducing more intervals. Definitely more time efficient, and less fatiguing than trying to hold large volume.

Tried to do 20mins of over/unders on feel alone today (no powermeter :( ).

Looking at the data now, and it seems I was barely dropping below FTHR on my unders, and spiking horribly on my overs. Fell apart at 20mins. Not even at the top of the climb.

My power meter has destroyed my natural sense of pacing.

Swindon-Berlin-Swindon thing coming up in May.

With a little over 4 weeks to go (31 days), and one hill sportive at the end of the month, I'm seriously trying to put in the miles now.

Did 70 slow miles on Sunday with dad and his mate, which took me up to 200 miles for the 7 days.

Today's 50 miles was much faster, with more elevation: https://connect.garmin.com/modern/activity/1113817360
... 17.9mph moving average with the hills is okay, annoyed I missed the 18mph - could feel it when I dropped some speed a couple times.

Maximum weekly output to Berlin will be around 400 miles I think, which will be at one point 4 consecutive days Swindon-London-Harwich/Hoek-Leer. I am planning on keeping the avg moving speed at below 15mph, because I'll be loaded with bikepack stuff.

I did that first 100 miles in January and haven't done one since, so I need to get a few in this month.

Trying to vary the training between hard-fast rides, and long-slow ones. Will do a few low cadence high resistance sessions too, at least once per week.

By week 3 I will try to do sessions on consecutive days, as right now I have rest days between most rides.

Avg cadence is 90ish, but on the ride I try keep to 100, where it feels natural to spin.

Week 4 will be hard, with rest days after the sportive until the ride-proper.

Any hints? Anything I may have forgotten?

I will do at least one loaded ride per week by week 3, but ideally I'm going harder on the training to simulate, rather than keep packing up stuff onto the road bike.

Sounds all good! My only advice would be to have a great time don't sweat what you don't manage to fit in with regards to training, and eat a shit load!

https://blog.priceplow.com/supplement-news/fit-foods-mutant-whey-lawsuit

:)

Went on a reasonably tough and reasonably long (70+ miles) training ride on Tuesday. I thought I was eating and drinking well, and more than normal...
Bonked hard on about 50 miles. Rested up and ate well when I got home.

Took it easy yesterday.

Got onto turbo this morning planning to do 2 x 20 threshold. Could hardly manage 10 minutes at sweetspot. Heart rate was responding well so didn't seem to be fatigue, more just that I had no strength in the legs to push the pedals.

I haven't bonked for a while, but I swear in past experiences I used to be ok again the next day. Anyone else found they've had a bit of a 'bonkover', i.e., still feeling pathetic a few days later?

No Wonder it was cheap.

Interestingly I poured my big bag into a massive tub I have which another brand of whey protein came in. The actual nutritional content of which seems to match quite well to that described in the nutritional content of the Mutant stuff. Aside from some differences in the amino acid content. So it appears the claims on the front of the packaging is the issue here.

does this also mean I wont 'LEAVE HUMANITY BEHIND!'

:(