Training this winter

whats everyone squatting? I'm going 5x6 reps at 140kg

Weights are a bit meaningless unless we know bodyweight. 140Kg is pretty impressive if you are my weight, but less so if you weigh 150Kg!

I'm doing my bodyweight (80kg) with 3x5 twice a week (along with lots of other exercises) although it's getting too easy and I need to buy some more plates this week.

I would never bother with upping weight unless I was 100% with form and squatting deep enough. I'd be happy to get to squatting 100-115kg at the end of the winter, providing the form can stay the same. But I haven't been doing weights properly for a year yet.

I was 76Kg in the summer, I'm happy with the weight gain, it's never easy to gain muscle whilst still doing a lot of conditioning work & cycling as my aim is to be faster on a bike, not necessarily put on more muscle although I'm happy to do so if it = speed.

Only these suggestions from the article I linked (which you've probably read by now):

Non-pharmacological management includes the following:

• Warm-up. It has been known for years that many asthmatics experience what is known as a ‘refractory period’ following a 10-15 minute bout of moderate intensity exercise (50-60% maximum heart rate), or ‘warm-up’. Refractoriness means that for up to two hours after the warm-up, asthmatics can exercise (even intensely) and not experience EIA (8). The precise mechanisms for refractoriness remain unknown, but it offers a simple and easily-implemented management technique for those in whom it works;
  
• Dietary modification. Although the relationship between food tolerance and asthma has been studied for many years, and positive relationships have been identified, the effects of dietary modification on EIA has only recently been examined (9).
  
  

One of the earliest dietary components linked to asthma was salt. Recent evidence suggests that restricting salt intake reduces the severity of the post-exercise decline in lung function in people with asthma after just one week(10). At the start of the study, the subject’s FEV1 declined by 27% post-exercise, but after one week on a diet restricted to 1,500mg/day of sodium, the post- exercise fall in FEV1 was only 9%.
By contrast, a high sodium diet has been found to exacerbate post-exercise falls in FEV1(11). Studies examining the relative contributions of sodium and chloride to the severity of EIA suggest that both are involved(9). The recommended daily allowance for sodium for reducing hypertension is 2,400mg/day, which is considerably higher than the effective range for EIA attenuation (1,000-1,800mg/day). The restriction of salt intake therefore offers a simple non-pharmacological approach to the management of EIA.
Fish oils have also been studied for their potential role in alleviating EIA. These are rich sources of omega-3 polyunsaturated fatty acids (PUFAs), which are thought to damp down inflammatory responses. The link between fish oils and asthma was based on the low prevalence of asthma in Eskimo populations, which have high intakes of fish oils(9).
A recent study on the effects of three weeks’ supplementation with fish oil capsules on EIA in élite athletes produced some encouraging findings. The researchers compared a normal diet with a placebo diet and a fish oil-supplemented diet and found that fish oil supplementation reduced the post-exercise fall in FEV1 from 17% on the normal diet to just 3%(12). These preliminary data suggest that fish oil supplementation may offer another non-pharmacological approach to management of EIA.
Free radicals and the benefits of antioxidant vitamins

The damaging role of free radicals and the protective effects of antioxidants in sport is currently receiving a great deal of attention. Since inflammatory cells produce oxidants and asthma is an inflammatory disease, the role of antioxidants in EIA has naturally been investigated. The principle antioxidant vitamins are C and E, and recent studies have demonstrated beneficial effects of both.
Preliminary data from one study suggests that three weeks’ supplementation with a combination of vitamin C (500 mg/day) and vitamin E (33 IU/day) can reduce the post-exercise fall in FEV1 by 10%(13). An earlier study examining the effect of vitamin C (500mg) alone, with a much shorter supplementation period of just 90 minutes, showed a halving of the post-exercise fall in FEV1, from 20% to 10%(14).
Thus, it appears that antioxidant vitamins also offer some protection from EIA, although not all subjects appear to respond to supplementation(15), and the differential effects of vitamins C and E are unknown, as is the optimum supplementation regimen.
Because of its well-known ergogenic effects, caffeine supplementation has been used by athletes for many years. This has led the IOC to establish a limit on caffeine consumption, which is defined by its concentration in urine – no greater than 12 mg/ml.
Caffeine as a bronchodilator

It has been known for many years that caffeine is a bronchodilator(16), and two studies have specifically examined the effects of caffeine on EIA. In one, researchers observed a reduction in the severity of the post-exercise fall in FEV1 from 24% to just 10% after subjects consumed 7mg per kg of body mass of caffeine (~50mg, or three strong cups of coffee) two hours before an exercise challenge(17). In another, using an EVH test and a stronger caffeine dose of 10 mg/kg, researchers observed a similar effect on bronchoconstriction, with the fall in FEV1 reduced from 17% to 7%(18).
However, lower doses of caffeine (3.5 to 5 mg/kg) have not been shown to have a significant influence on EIA. And, unfortunately for competitive athletes, the doses which do seem to offer protection would probably give rise to urine concentrations of caffeine in excess of the IOC doping limit.
Since, additionally, caffeine is also a diuretic, its use for the management of EIA is not recommended, especially as other dietary modifications are neither banned by the IOC nor associated with any known negative side effects.
The principal symptom of bronchoconstriction is an increased sense of respiratory effort, or breathlessness. There is a strong relationship between the strength of the inspiratory muscles and the sense of respiratory effort(19), and this has been demonstrated directly in people with asthma.
One research group has conducted a number of studies examining the influence of specific inspiratory muscle resistance training (IMT) on symptoms, respiratory effort and consumption of medication in asthmatics. And they have come up with some impressive results, with subjects showing huge reductions in their consumption of both beta2-agonists and their ratings of breathlessness(20, 21). Unfortunately, no studies have yet examined the influence of IMT on EIA per se, and it is very unlikely that it has a direct effect on the severity of bronchoconstriction.
Nevertheless, it seems that IMT alleviates the principal symptom of bronchoconstriction (breathlessness). In addition, recent studies on non-asthmatics have shown that IMT is ergogenic (see PP171, Oct 2002) and also reduces respiratory and whole body effort sensations. Improvements in time trial performance and reductions in inspiratory muscle fatigue have been demonstrated by well controlled studies(22-24).
For athletes with asthma (for whom the work of breathing may be higher), IMT may offer even greater improvements in performance as well as symptom control. However, further research is needed to fully understand the beneficial effects of IMT in asthma.
In summary, the first step in the effective management of EIA is early recognition, and any athlete who repeatedly experiences asthma-like symptoms should seek a definitive diagnosis. For those who do have EIA, there are a number of management options, including dietary and training manipulations, as well as drugs.
For competitive athletes whose asthma falls short of the IOC criteria for pharmacological management, the non-pharmacological approaches outlined in this article offer the only means of minimising the negative impact of mild EIA on their ability to fulfil their sporting potential.
Alison McConnell

I can't ride outside in these kind of temps because of asthma. Hate it.

Have you tried any of ^^that caffeine and warm-up shizzle? That's what your rollers are for.

I get so snotty too, maybe the caffeine being a diuretic will help dry that up a bit.

IOC doping levels with caffeine?? is nothing sacred?

That's interesting stuff BMMF, I'll have to try incorporating those ideas.

I'm the same RPM, cold weather really exasperates my asthma. At the moment I have a pretty bad cold and just when I think I'm getting better I go outside and the cold air just ruins my chest.

I havent got asthma. as far as Im aware, anyway. But I was doing some turbo stuff this morning with the balcony door open and the cold air was giving me sore chest, almost like a cold feels.
What does asthma feel like? Sometimes I feel I just cant quite fill my lungs as much as I want.

If I sprint in the winter I cough. I am constantly blowing big chunks of goo out of my nose. I have decided that I am not going to do any training rides outside until it gets warmer and am going to be strictly rollers from now on.

I havent got asthma. as far as Im aware, anyway. But I was doing some turbo stuff this morning with the balcony door open and the cold air was giving me sore chest, almost like a cold feels.
What does asthma feel like? Sometimes I feel I just cant quite fill my lungs as much as I want.

Cold air won't be great for anyone's chest. Especially with all the bugs flying around.

What does Asthman feel like? Thats a really good question. The medication I use now is so good I forget I have it. Its only when the medication runs out or I'm killing myself on the bike that I feel it. You experience a wheeziness and a difficulty to fill your lungs.

When on the track last year I was getting to a point where I couldn't get enough air into my lungs, forcing me to stop. But I think this was as much about technique/posture/condition as asthma.

I was really lazy with my inhalers for the last few years, never took my twice a day stuff, only needed to take the emergangy on every now and then. Then I started racing again... and then it got cold, and then my ventolin inhaler ran out. I was in a mess. Massive shortness of breath, even forcing myself to take long, deep breaths I just couldn't get enough air in. This wasn't just riding a bike, but even walking got me worked up. I woke up most nights after a couple of hours flat on my back totally breathless. Not fun.

Eventually I stopped procrastinating, got my arse into gear, re-registered at the docs and got a nice stock of drugs. I've been taking them as prescribed - pretty much - for the best part of 2 months now and I'm pretty much sorted.

Thank you NHS for enabling me to breath!

...and for legal performance enhancement ;)

caffeine via coffee is always part of my routine, but thats because i drink the stuff all day regardless of whether im riding or not. im not sure if it makes any difference seeing as i still suffer quite badly.
my doctor recommended giving up dairy, but i don't really eat anything dairy anyway, apart from cheese on a pizza, because i find the idea of consuming something that came a from an animals nipple a bit weird and gross.

im not normally asthmatic its only the heavy breathing in the cold that effects me.

ive tried inhalers but with limited success, it doesn't really make it any better, but it helps soothe the recovery a bit after the ride.

this year ive just been riding much more gently and making a big effort to not let my breathing get too crazy. it difficult to do though, especially when riding the fixed gear after the road bike.

I see asthma drugs more as leveling the playing field. Those ethodrine inhalers on the other hand...

Anyway, Melon, I always find the warmup part really important, its pretty common sense anyway, but on a freezing cold Sunday morning club run if I went from the gun I'd be in trouble. Thankfully everyone takes it easy for the first 15 mins at least anyway.

After thinking long and hard, I have decided to buy some speed instead of training.

I am currently finalising a deal to buy Harry who will be riding and racing as me for the next season. His My early season stats are looking good, 11.2 200m, 1.05 Kilo, He I am hoping to do well this coming season.

Sounds like a good plan!

I wouldn't worry too much about slacking ATM, it's the best time of year to rest isn't it?

(says he who is just about to embark on a turbo session despite feeling like a cold is coming on)

Just done 30min recovery on the rollers. No sweat, no grunting, no panting, no pain*. Nice chance to let my thoughts wander :)

*I will have bread for lunch though

oooh lunch...

will involve, pork (ham or bacon), bread, bananas and tea.

pukes on hock

haven't had it yet. still got one more effort left. I like this recovery time that allows me to check the internet between efforts!

Pfffff, lifes too short for recovery. Thats what sleeps for, and pubs.

Upped the barbell weight to 50kgs now, started at 30kgs in the summer. Still doing the old routine - bench press/pendlay rows/squats. I have just started doing 100 of each per day, (usually 5x20, and 10x10 for squats) with 200 unweighted crunches on a decline bench (4x50). Also trying to watch my weight over the Xmas/NY, I know how easy it is to just eat and do nothing at this time of year. I must try and stay focused.

Isn't that just developing strength endurance tailored towards being able to do high reps of bench press/pendlay rows/squats and unweighted crunches.

It sounds like the training equivalent of a mono-diet, which is fine if you want to be mono-fit, IYSWIM.

And what about recovery. High rep regimes can be debilitatingly fatiguing - although as alluded to above, that's not a problem if you're training to do more of the same training.

I'm pigging out. I don't give a shit.

never mind christmas, I still had a roller session this morning.

I'm doing weights after Tynan's gone to bed [/don't have a telly].

I'm sooo bored...

Next year something interesting must be done.