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IF, buts and maybes

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PhillippeHalter		...	17-11-2014 @ 23:41
Are horror films healthy...? Member 5449, 2203 posts	You rode the watt bike the way you ride your normal bike Hey excellent commuting as you say them miles all help Finishing on a tabata is grim lol Try the Suffefest DVD violator for sprint intervals... It was made for the watt bike

Boar		...	18-11-2014 @ 14:19
Nothing left in the tank. Member 5, 25597 posts Administrator	Post Edited: 18.11.2014 @ 14:20 PM by Boar what do you teach Oj ? I always presumed it was games , coz you is fit ... could you be a love and tell me if this is ok or is it worth spending more: WIGGLE linky-poo as I need to buy a groupset befor my personal circumstances deny me the chance to buy !! DAMN THEM OTHER PEOPLE NEEDING MORE IMPORTANT s**t !! I will be nailing some new wheelz in the spring , that's in the bag !!

Cuddles		...	18-11-2014 @ 17:44
Eat.Cycle.Sleep.Win Member 2, 12511 posts SQ 190, BP 150, DL 280 620.0 kgs @ 99kgs UnEq Administrator	Boar said:what do you teach Oj ? I always presumed it was games , coz you is fit ... could you be a love and tell me if this is ok or is it worth spending more: WIGGLE linky-poo as I need to buy a groupset befor my personal circumstances deny me the chance to buy !! DAMN THEM OTHER PEOPLE NEEDING MORE IMPORTANT s**t !! I will be nailing some new wheelz in the spring , that's in the bag !! Are you on tiagra or sora at the minute?

Boar		...	18-11-2014 @ 17:47
Nothing left in the tank. Member 5, 25597 posts Administrator	sora matey

Boar		...	18-11-2014 @ 17:47
Nothing left in the tank. Member 5, 25597 posts Administrator	Post Edited: 18.11.2014 @ 17:47 PM by Boar thats, sora matey

Steve		...	18-11-2014 @ 21:53
nothing to hide, please follow my life on webcam Member 255, 3732 posts	I change the cassette on my Cannon from a Tiagra to a 105 and it was noticeably smoother (although the old one was probably worn out as well). I also change from 12 to 11 top gear as with the compact it helped on the downhills. I've the 11 gear cassette on the other bike and really find the extra gear helps around here and would upgrade the Cannon to it if money allowed

Cuddles		...	19-11-2014 @ 07:07
Eat.Cycle.Sleep.Win Member 2, 12511 posts SQ 190, BP 150, DL 280 620.0 kgs @ 99kgs UnEq Administrator	PhillippeHalter said:You rode the watt bike the way you ride your normal bike I don't actually understand what you mean mate! Boar - I'd seriously consider an ultegra 6800 11 speed groupset. I ride both 105 and ultegra, and despite reading huge amounts to the contrary, I much prefer my ultegra. Crisper shifts, decent trim on the rear derailleur, lighter. You can get it for £500 at the moment, but I'd wait for some kind of 10% extra off deal from one of the big shops. Be warned though, unless you're some kind of guru, you will need a bike shop to install it, and if you want to run the crankset, you will need a bottom bracket adapter.

Cuddles		...	19-11-2014 @ 07:09
Eat.Cycle.Sleep.Win Member 2, 12511 posts SQ 190, BP 150, DL 280 620.0 kgs @ 99kgs UnEq Administrator	Just the usual commuting yesterday, and as I cant ride home tonight or back in the morning because of work, I gave it a bit more welly on the way in this morning. Felt pretty good actually.

PhillippeHalter		...	19-11-2014 @ 17:04
Are horror films healthy...? Member 5449, 2203 posts	I will have to look through it but I think that when I posted that I meant with all the different ways of potentially using a watt bike you stuck with the higher cadence efforts similar to how you usually cycle By the way I'm not saying there's anything wrong with that and I may be wrong... I think it just looked like that to me when I read

Steve		...	19-11-2014 @ 20:03
nothing to hide, please follow my life on webcam Member 255, 3732 posts	Cuddles said: I don't actually understand what you mean mate! Boar - I'd seriously consider an ultegra 6800 11 speed groupset. I ride both 105 and ultegra, and despite reading huge amounts to the contrary, I much prefer my ultegra. Crisper shifts, decent trim on the rear derailleur, lighter. You can get it for £500 at the moment, but I'd wait for some kind of 10% extra off deal from one of the big shops. Be warned though, unless you're some kind of guru, you will need a bike shop to install it, and if you want to run the crankset, you will need a bottom bracket adapter. Agree completely about the Ultegra. Fantastic stuff. But what about the children's xmas presents?

Cuddles		...	20-11-2014 @ 07:38
Eat.Cycle.Sleep.Win Member 2, 12511 posts SQ 190, BP 150, DL 280 620.0 kgs @ 99kgs UnEq Administrator	PhillippeHalter said:I will have to look through it but I think that when I posted that I meant with all the different ways of potentially using a watt bike you stuck with the higher cadence efforts similar to how you usually cycle By the way I'm not saying there's anything wrong with that and I may be wrong... I think it just looked like that to me when I read Ar ok that does make sense. I guess there is a bit of truth in it, but not these 'higher cadence efforts' are nothing like how I normally ride my road bike. I will rarely ride at or around threshold on the road, mostly because it's tough (especially in winter when I am tied to proper roads) to do properly because of junctions and traffic. I am a spinner yes, but these intervals were completely different to comfortable road riding. Another reason for them is that I was in a class - would be a bit rude to just f**k the instructor off and get on with my own thing! It's quite refreshing to just do what someone says for a while. I was happy to do them though, threshold stuff has always been a very effective way for me to get some form back. Strength type stuff wont commence until December at the earliest. Unless I cant be arsed, which is more likely that Id like to admit, I will be testing my FTP on Sunday. Cant wait

PhillippeHalter		...	20-11-2014 @ 09:27
Are horror films healthy...? Member 5449, 2203 posts	A Watt Bike Class... I would pay £20 easily just to do one of them! Good on you.following my post I deliberately went out if my way to get awesome glute cramp doing these "higher cadence efforts" as when I sat down and reflected I couldn't come up with a better way to train... At least not that I was interested in 5 minute warm up with a bit if a sprint at the end I think 2 mins 8/10 2 mins 3/10 1.45 8/10 1.45 3/10 1.30 8/10 1.30 3/10 1.15 8/10 1.15 3/10 1 8/10 1 3/10 45 8.5/10 45 3/10 30 8.5/10 30 3/10 15 8.5/10 15 3/10 And then five mins rest and repeat... Finishing with three maximum effort 15 second burst All at 90rpm I believe... Well it was only yesterday but I think tit was all at 90 Bpm I would like to recreate this format for myself using HRs instead of RPE... I need to do a bit more learning first though IMO

Cuddles		...	20-11-2014 @ 10:55
Eat.Cycle.Sleep.Win Member 2, 12511 posts SQ 190, BP 150, DL 280 620.0 kgs @ 99kgs UnEq Administrator	PhillippeHalter said:A Watt Bike Class... I would pay £20 easily just to do one of them! Good on you.following my post I deliberately went out if my way to get awesome glute cramp doing these "higher cadence efforts" as when I sat down and reflected I couldn't come up with a better way to train... At least not that I was interested in 5 minute warm up with a bit if a sprint at the end I think 2 mins 8/10 2 mins 3/10 1.45 8/10 1.45 3/10 1.30 8/10 1.30 3/10 1.15 8/10 1.15 3/10 1 8/10 1 3/10 45 8.5/10 45 3/10 30 8.5/10 30 3/10 15 8.5/10 15 3/10 And then five mins rest and repeat... Finishing with three maximum effort 15 second burst All at 90rpm I believe... Well it was only yesterday but I think tit was all at 90 Bpm I would like to recreate this format for myself using HRs instead of RPE... I need to do a bit more learning first though IMO I'll look at this in more detail when I get the chance later (or more likely tomorrow) but using HR for intervals is actually very easy, especially if you have access to a turbo/wattbike. Warm up - 30 minute time trial, press lap after 10 minutes, use the average HR from the last 20 minutes as your initial LTHR, base zones off this. Link - http://www.joefrielsblog.com/2011/04/determining-your-lthr.htm... Or the Coggan model is to warm up, do 5 minutes pretty much flat out, spin for 10-15 minutes, then 20 minute time trial. Use your average HR for the 20 minute TT. If you use the Wattbike this will also give you your FTP which is more useful for intervals than HR anyway.

Cuddles		...	20-11-2014 @ 10:59
Eat.Cycle.Sleep.Win Member 2, 12511 posts SQ 190, BP 150, DL 280 620.0 kgs @ 99kgs UnEq Administrator	A few tips: - start off the first 2 minutes 5-10% easier than you think you can manage, you can always let all hell loose during the last 3 if you have it in you. - if you do this properly, and you wont the first few times you do it, it HURTS LIKE HELL - the problem is working out if it hurts because you've gone too hard, or it hurts because you've got it just right. I wouldn't do this more often than every 4 weeks, but do it at a repeatable time under repeatable conditions. FTP is, imo, the most fundamental barometer of cycling fitness. Tracking it is the best thing you can do to monitor your training.

Boar		...	20-11-2014 @ 11:16
Nothing left in the tank. Member 5, 25597 posts Administrator	thanks for the advice mate , I will possibly be able to go for the ultegra , but it may just be a tad out of my range if I want to get some wheels too. but then again, i might just go mad and take the plunge I am no guru so i would be paying one to fit them !

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