Cycling Fitness / Training Advice

If you've got disposable income, I'd just pay a proper coach. So much simpler and effective!

Oh and as it's hill, weight loss (without loosing power) is super key.

Seek the advice of a professional over people on a forum?

You'll be telling me a proper bike fit is better than online advice next.

Aye - it would probably be sensible but I think I'll keep it up my sleeve as a last resort if this doesn't work or my will flags. Feel sufficiently motivated to improve off my own bat at the moment.

It's not about motivation or commitment. If anything over motivation can be bad, doing to much too soon and digging a hole. It's more about being able to do the right thing, with someone who can see the big picture and monitor you independent of your own bias.

But by all means train yourself, you just need to be acutely aware of the pitfalls so you can avoid them. It's hard to be self objective.

Do you race currently? Training is one thing but bunch skills/positioning will get you further up the field than high FTP.

Personally I would use longer intervals throughout, just increasing the intensity over the weeks but volume seems to work for me. You have enough time to build up to Oct so I wouldn't be doing so much speedwork now, I'd add that later.
If you can ride properly, you'll be sitting in for most of the racing. How many races are won by breaks in lower ranks? Feck all. How good is your spin? High cadence is best for shorter, faster races so you can quickly respond to moves or reposition - work on it if you're a grinder. How's your sprint? There's no strength work in there - doesn't need to be gym, try high gear hill sprints. Hill repeats for the climbing sections.

How many races are won by breaks in lower ranks? Feck all

Actually quite a lot.

But things might be different wherever that race is.

Not when I raced. Oz is more sprinter oriented though so we'd make sure nothing got away.

I bet if you looked into it breaks are way less successful.

Not when I'm in them ;)

My sample size is bias.

Most of the races I've been in this year have been won from the break. I can also attest that @skinny is a royal pain in the arse when he misses the break and you've got a teammate in it.

HA! Was that the SERRL this year?

Teach me for not paying attention.

http://masterstourofchiangmai.com/results-open-a-stage-1/ bunch
http://masterstourofchiangmai.com/results2015-openb-stage1/ bunch
http://masterstourofchiangmai.com/results-2015-open-a-stage-2/ solo from bunch
http://masterstourofchiangmai.com/results-2015-open-b-stage-2/ bunch
http://masterstourofchiangmai.com/results-2015-open-a-stage-3/ pair (same team)
http://masterstourofchiangmai.com/results-2015-open-b-stage-3/ break
http://masterstourofchiangmai.com/results-2014/results-2014-stage-1/open-a-results-2014-stage-1/ bunch
http://masterstourofchiangmai.com/results-2014/results-2014-stage-1/open-b-results-2014-stage-1/ bunch

Not sure what's going on with their 2016 results. Basically, bunches win. Sprinters win.

Oops I dropped this... #hippyisalwaysright

Which races? Perhaps the nature of the races favours breaks.
Be cool to see stats across different styles of racing and different countries to see what it really is. My bias was towards crits and they almost always came together with some notable odd exceptions.

Yep! In fairness it was very early and I was surprised they stayed away. I do however, hold you directly responsible for making me burn more mid-race matches than I wanted too.

Morning all, looking for some more general cycle fitness advice. I'm heading out to the Pyrenees with some friends over the summer (July) and realise that I desperately need to improve my climbing before I go.

I'm working my arse off to lose weight / fat between now and then, but without mountains / 3 - 4 KM climbs in London, I'm trying to work out a way to get used to, or at least better at climbing.

What do you guys recommend in terms of training here? I'm currently doing 1 x Hertfordshire loop each weekend with decent hills, 2 x spin classes a week, laps around Rgent's once or twice a week, leg specific weight training (part of overall weight routine) and once climbing up Swians, dying and going home. I have access to gym, cycling evenings and weekends but no turbo trainer.

In terms of equipment, I have a HR monitor but now power meter. Can I use my HR monitor to help improve climbing by finding a HR I can maintain?

Sorry, realise this is not as serious as most requests but I'm pretty stuck as to how to improve.

cheers

I'd start by getting a turbo trainer. Boring, I know, but being in the UK, it'll be the only way you can train for the low-inertia and duration for the hills of the Pyrenees.

Bullshit.

Ride out there in June and spend the month training on the hills you'll ride in July, it's the only way...

As if you train. You just stopped eating in 1995 so every mountain is like Regents Park to you.

There are 3km 5% climbs in Kent which you get out to via a 6km 3% climb. Much less traffic than Surrey too.

Whoop whoop. Saw the physio this morning and got the good news that I've had a miraculous escape from my recent heavy crash. Grade 1 ACJ. Back to training proper asap.

Seems I spoke too soon. Had more X-rays today and it seems it's actually a grade 3 ACJ :-(

Anyone had this?

1 Attachment

I've had an AC joint separation, no idea of grade. Mine did get better over time, but never fully healed. Still get pain in it 2.5 years on during 4+ hour rides (or if I spend long amounts of time in the drops) but it's manageable with some stretching on the bike.

So, no surgery?

Raced a few similar events this year and crits when I was in London so no major issue with race/road craft but always lots to learn.

I could sit in the pack at these races but I want to be the hammer, not the nail. Too much time off and expense travelling to not give it a fair old crack.

You're probably right it makes sense to do longer stuff indoors. I can choose from about 15 climbs to do VO2 Max reps outdoors.

Thanks all. Bloody love LFGSS.

I want to be the hammer, not the nail

I would want to win, not burn my matches in a break that's hunted down in the inevitable sprint finish :)

Good luck, kick some arse!

Nope. Was told surgery would likely do more harm than good - I guess mine must be towards the lower grade.
Have had some steroid injections into it and physio

steroid injections

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