LFGSS.CC Training- rides, skills,etc.

Good thread.

@adsh has transformed into an XC racing monster of late. I also dabble in the odd XC race over winter and can be hit up for technical queries and basic skills training.

Happy to throw in wherever I can but not London based so not much use for practical sessions.

@KL has a fair bit of (stupidly) long distance tri experience I think.

Thread 1: autumn training for roadies.
Hopefully this should give some idea of the development I'm hoping for?
https://www.lfgss.com/conversations/254504/#comment11805520

Can help people with flexibility, mobility, breath and core strength from a yoga perspective.

I'd be willing to chat about MTB stuff too.

Have also been thinking of training as a BC coach.

Do we have a thread on stretching and flexibility for cycling? It's something that's been playing on my mind recently WRT adaptation to my TT position.

Stretching is something I've done precisely none of in the last couple of years.

My top road racing tips:

TRAINING:
Live 30km away from work- Ride every day, no matter what the weather. Sometimes go fast, sometimes don't. Always chase HGVs and Buses, motorpacing is good for you, and prevents you being late.

Take the long way home if it's Sunny, or overcast, or just not raining.

Do a chaingang, especially if it has loads of old bosses in it.

RACE PREP:
Have a mate with a Van- Going to a race with mates and having a laugh on the way there will relax you, and you'll always get a better result, and if you don't, someone is there to drive you to the pub.

Always have everything sorted the night before. Racing is stressful enough as it is without trying to find your lucky socks or shave your legs at 5am.

RACING:
Get in the break! It might hurt, but it'll only hurt slightly more than racing for 8th. Plus being in the break is the best feeling ever, first pill, first line, first shag, all balls compared to being in the break. Though the likelihood is, first time, you won't finish first.

POST RACE:
PINTS, well halfs, if you've become a craft beer ponce like myself.

shave your legs at 5am

Very important to shave your legs the morning of a road race, but the day before a TT.

I don't think we have a bread for it.

In general cyclists have limited back body flexibility, mobility in the shoulders, and core strength.

There is also the potentail for recovery/restorative post ride work.

Breathing can be better controlled, and there are exercises that can stretch intercostal muscles, freeing up the breath and yoga has helped asthmatics too.

I've always thought it was bad to do it the day of, or the day before, some balls about your body using strength to heal micro abrasions?

Obviously it's all Euro superstitious nonsense, but I thought the reason that roadies did it the day of the race so that you wasted less energy regrowing hair before the race? Dunno why you're meant to do it the day before a TT, maybe the stubble is more aero?

http://www.outsideonline.com/fitness/bodywork/fitness-coach/Does-Shaving-Before-a-Race-Slow-You-Down-.html

Thanks for the mention, I'd love to be able to give advice on winter track training and weights, but I wouldn't see myself at all experienced enough. I road raced for 2 seasons, made it as far as 2nd cat in Ireland, couldn't manage placings in those races, got fed up and sold everything bike related last October, about the same time I moved to London. So my off season was made up of eating lots of crap food and getting really drunk. I hopped on a track bike for the first time ever in march and raced myself fit.

Tldr, I'll be on here to look for advice, not give it :)

http://www.runnersworld.com/stretching/does-stretching-loosen-muscles-and-tendons

Some top advice there @Kompute can I ask where are you based?

By lfgss standards if you have done something a couple of times you are an expert.

I'm up in Manchester.

Nah, LFGSS Level: Expert is attained by a sub-4 second Googe search.

Makes you the uberscoble

LFGSS.cc needs to buy a van.

My top road racing tips:

TRAINING:
Live 30km away from work- Ride every day, no matter what the weather. Sometimes go fast, sometimes don't. Always chase HGVs and Buses, motorpacing is good for you, and prevents you being late.

Take the long way home if it's Sunny, or overcast, or just not raining.

Although I've only raced one summer of TTs this was my training plus weekly turbo intervals and it was nuts seeing how much quicker I got. The weight fucking drops off too.

I'd be happy to share the knowledge, but don't think I can put the instructions in to right words, so that everyone can understand what I'm talking about.

1. Pedal fast
   
2. Pedal faster
   
3. Be first to cross the line (depending on the race)
   

You should write a book.

The abridged version:

1. Pedal faster than everyone else.
   

,

http://www.madegood.org/bikes/magazine/mike-burrows-myth-busting-shaved-legs-make-go-faster-bike/