/BRT/: Bike Racing and Training 'Race Season is Coming

only woman that matters is rachel atherton because she's the only one with consistent results.

>>1041746
>the only one
Eh? What about Rissveds or Neff or Johansson or Vos?

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>>1041747
i'd do all of them plus EB cause dem bar ends

>>1041746
>>1041747
>>1041749
If you want to discuss pro women cyclists then please start your own thread. ;-)

How do I get back into riding. I got really sick and have been out of it a while. My teeth get cold as fuck, and my legs cramp up and I'm out of breath after 15 minutes.

Am I going to have to go drive out to the beach and do slow flatland miles to get my base fitness up again?

>>1041792
You can only train at the level you can train at, and letting pride get in your way isn't doing yourself any favors.

>My teeth get cold as fuck
Get out the cold weather gear
>my legs cramp up and I'm out of breath after 15 minutes
That's because you're pushing yourself too hard. Your lactate threshold is way, way down from wherever it used to be, and it'll be that way for a while until you're completely recovered.

>been really sick
>slow flatland miles
Yep. If you've been ill for an extended period of time, pushing yourself hard to climb hills right away is about the worst thing you could do to yourself, you could even end up relapsing and being sick again. 'Slow flatland miles' is where you want to start for the first several weeks -- or as long as you need to. Flat, or flat-to-gently-rolling at most, pick a pace that you feel you can sustain, listen to your body, slow down more if you think you need to, and keep the overall weekly volume low until you're feeling stronger again. Stay away from group rides, ride solo so you don't feel like you have to keep up with someone else. If you've got a heart rate monitor, use it, heart rate plus your own impressions of how you're feeling overall while riding will tell you pretty much everything you need to know about your state of fitness and whether you're pushing yourself too hard. Above all be patient, you can't rush recovery from extended illness, it happens at the pace your body dictates.

>>1041793
It's not pride. I literally only have hills and more hills where I live. I live on a mountain. I literally don't have a stretch of more than a quarter mile that resembles anything near flat. The reason why I don't do flats if because I would have to drive somewhere to do it. Not sure how cold weather gear helps with teeth. I might just take out the trainer and do that.

>>1041795
Well, if getting somewhere to ride that's flat is really such a problem then I guess you're just going to have to choose between driving somewhere to ride or putting your bike on a trainer, yes.

Also,
>Kevin, is that you?

Thursday: Did an 8-minute FTP test on the trainer, result was 277 (4.5 W/kg). Not bad but have lots of work to do.

Friday: Raced track, got 2nd in the keirin which was awesome. Spun out in the final, don't know how the winner managed to out-spin me so solidly since we were gear-restricted.

Saturday: First long base ride of the year (weather hasn't been very permissive). Shit was fucking cold but rideable. Makes all the trainer time I've been putting in a little more bearable.

Took Sunday and today off. More trainer work tomorrow.

>>1041860
How does one do 8 minute FTP?

>>1041880
My training program uses it - basically you warm up thoroughly, then do 2x 8-minute intervals with a 10 minute break between. This gives you your Z5 (VO2Max) power. Then you multiply by 0.9 to get your FTP.

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maybe you guys can help me with this little dilema. or throw me some ideas.
i have read friel's book once. got valuable info and modified my training a bit. but im still not training properly mainly because of lack of goals (and no hr monitor, now i have one). my plan is to read it again and start training for good.

but here's the thing. i dont really intend on racing. i've actually considered racing just to justify my training but it has no sense.

so what do i want to achieve? short-medium rides with good performance all around the year. or mostly (there are always some breaks due to health, holidays, work). i talking of 70-200km rides. as someone else here said, im competing with myself. i like to be real fit and fast on the bike.

so whats the problem? that that goal seems not to work with friel's goals. especially the part of beeing fit year around. im ok with peaks and i understand fit is always going up or down, not stable. but as im not racing, im not looking for 2 peaks a season or similars. or having a category races and b and c categories.

how could i design a training routine based on such open goals? maybe plan 1 big ride a month? and prepare for that? but that also seems not to work with friel's periodization. cause i mean one a month, every month. i understand i will not peak so high as if peaked twice season. and thats cool. but i dont want to be in the mediocre ride phase all year. nor burnout. any tips are cool!

by the way i live in a place where you can basically ride all year around. no snow. 20-25 days of rain a year.

thanks!
pic unrelated, just made stewed strawberries and they got over the pan.

>>1041888
I'm pretty much the same as you, I have zero interest in racing, but I do want to be a strong rider because riding is more enjoyable when you're in great shape, and it's fun being one of the faster people at any group event you go to.

What has worked for me over the past few years and allowed me to retain a fair degree of fitness throughout the year (mine peaks in late summer and tapers in winter, in sync with the quality of the riding weather where I live) is to simply ignore the training advice that deals with timing for seasonal peaks and focus strictly on a few shorter rules of thumb:
1. Ride lots of base miles. Lots and lots of base miles. Commuting everyday helps.
2. Allow rest days/weeks: 3 on, 1 off
3. if you can ride distance X comfortably, you can complete a ride 150% longer than X with extra effort.

When it comes to specific training efforts to target certain things (VO2 max, climbing , sprinting, particular muscle groups, endurance, absolute strength, etc.), I decide what I want to focus on based on where I notice I'm weakest and also the kind of riding I'm currently enjoying most, or planning to do in the coming weeks, then I adapt the training methods that target each specific thing to suit the rides I'm most excited about doing next. It's not about planning for specific events, it's about keeping myself happy and interested, and never getting bored. I go through spells where all I want to do for a few months is long, long rides across the countryside (gravel roads are great), then I will get interested in my CX bike for a while and focus on building technical skills for a bit, then switch back to hard-and-fast road rides that are demanding and exciting. And when it's time to take a day, week, or winter period where my riding tapers off, I find that those interludes really heighten my enjoyment when I do get back on the bike.

>>1041888
>>1041895
You're both far from the first to ask this question.

The answer depends on how far you want to go with this, how much suffering you want to endure. If all you're doing is riding for fun, no planned events, nothing like a real competition, then 'just ride' as much as you feel is necessary and still fun.

Otherwise go through the 3 Base blocks. After you're done with those, if you stick to it, you'll likely be faster than any of your buddies, and kill them on the climbs. What you do with it from there is entirely up to you.

By the way if you don't have at least a heart rate monitor then you may as well 'just ride' more and more miles every month because you won't be able to do any sort of real testing to track your progress, other than something like a 30-minute time-trial on a trainer or the same exact course every time, and see if you improve your distance.

You might also want to go through the Bicycling Magazine website for old training articles. They have lots of 'training plans' for recreational cyclists.

sup /BRT/

I've got a slightly strange question. I'm a uni student, and play hockey (field hockey for our bros across the pond), but the season finishes in March. I have from then until roughly October to really ride a lot. However, I also spend 3 days a week in the gym doing mainly strength work.

What's the best sort of rides I should be doing to improve my fitness beyond going out for a ride for however long I feel like? I'm going to test my W/kg over 30mins soon, I heard that 4W/kg for that long is a half decent baseline but am pretty unsure where to go from there.

>>1042029
Do you have a power meter or heart rate monitor or both?

Do sweet-spot intervals based on the result from your 30 minute test. Total time spent in intervals should be 24-60 minutes per workout. Start with 2x12m, then when you get good at pacing yourself you can move to 3x15 or even 3x20.

If you don't have either device, just spend as much time as you can climbing the biggest hills you can find.

So... i smoke pot, and have no intentions of quiting any time soon. Does this bar me from all races, or just the ones i wouldn't stand a chance in anyway? I live in MA, where pot is no longer illegal, if that has any ramnifications.

>>1042045
Probably just the ones you wouldn't stand a chance in anyway. As an amateur racer I've never had to submit to any testing and I don't know why they would test for pot anyway.

>>1042044

I don't have a HR monitor but could get/borrow one probably, don't think they're that expensive?

What do you mean by sweet-spot, I assume you mean a certain HR- like ~75%?

>>1042056
Yea, HR + a display unit would be good.
Google "sweet spot cycle training". It's 85-95% of your functional threshold power or 95% of your lactic threshold heart rate.

>>1042045
I don't know about you but weed saps my power like crazy

>>1042059

Cool beans- so basically get HR monitor, do intervals at ~90% FTP/95% lactic threshold, starting at 2x12, working up to say 3x10, 3x15, 3x20?

>>1042059

Another few questions, sorry-

How often should I be doing this- 1/2/3x a week say?

Where should I fit in longer rides at a lower intensity, say 60-100km?

>>1042072
There's a law of diminishing returns here - the more days you train per week, the less benefit each additional day will offer. I would say 2-3 days is great for a beginning training plan, and 4-5 if you are getting serious.

I do my intensity training during my work week and then an endurance ride on the weekend, and it works well for me. Ride easy or not at all on the day after your long ride.

Good luck!

>>1041792
Get on your fucking bike and HTFU

>>1042067
I feel you, i wouldnt smoke and race, I'd race and smoke.

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Reminder before the thread gets too far to ignore & report Daveposting.

>>1042045
I think cannabis is on the list of USA cycling banned substances, but I'm not sure. There's some therapeutic value they meme about which is why it's off the list (and that it's illegal in most states)

>>1042067
>>1042045
I love to smoke and ride but yeah I perform just over half as well while naked. I save high rides for short nighttime trips when there aren't any cars on the roads and I'm illuminated like a Christmas tree

>>1042072
Do you plan to race?
Then you need to decide on the maximum number of training hours you have to dedicate to training and your training schedule is decided around that. See the link for the pdf copy of Cyclists Training Bible in the original post.

Do you have no plans to race?
Then 'just ride' as much as you feel like.
See back articles on training on bicycing.com, they have lots of articles over the years on training for recreational cyclists.

>>1042161
If you're involved in any sort of endurance-based sport and you smoke anything for any reason whatsoever then you're not being very smart about it and I'd have to assume you're not serious about competing. Smoking of any kind is terrible for your respiratory health, and if you want to be at the top of your game regardless of what level you're competing at, you need your lungs to be in the absolute best health. Inhaling the combustion byproducts of any substance will only hurt your lungs not help them.

>>1042171
I've always found this funny, as I used to cycling for a relatively renouned collegiate team. A plurality of them smoked weed. Dumbest shit ever, one person I know started his freshman year and after that he plateaued/got worse

Are there any books that explain cycling racecraft/ tactics (preferably not just at the professional level)?

Not sure that I like this OP, there are so many well known women pros that are beautiful and deserved to be portrayed as opposed to anonymous women """""cyclists"""""

>>1042272
You do the next one then

>>1042248
There is a book called 'Reading the Race' that's pretty good.

>>1042272
>>1042273
The purpose of this thread is to discuss training for racing bikes and the racing of bikes. If you want a thread to discuss the aesthetics of female pro cyclists then feel free to create your own thread, there's plenty of room on /n/ for such things and in fact the catalog probably has at least one such thread right now. Otherwise your grouching about the choice of any pic required to post a thread here is just pointlessly disruptive, serving no useful purpose.

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>>1042278
quit bitching- the OP caused it by posting hot grills. Bet you won't do that again.

>go play football with friends
>break my thumb
FML. No riding for me in the next few weeks.

>>1042297
Get on the trainer bro

>>1041884
Lol sure.

>>1042302
notrainer here. Might have to get on thanks to this.

>>1042308
What?

its almost 36ºC/97ºF here right now. should i go out and train or should i skip the day and ride hard tomorrow?
should be sweet spot for 1.5-2 hours

>>1042335
I've gone out when it was hotter than that. If you avoid riding in the heat all the time what are you going to do when you show up at a road race (or especially a crit, since they run all day long) and it's hot out? Just be sure to take decent on-bike hydration with you, with enough electrolytes in it (double up on them just to be sure) and go out and do it. The worst that could happen is you really feel like you're going to die and have to bail out halfway through. At least you'll get some saddle-time that way.

>>1042284
>omfg it's a pic of a gril! EVERYBODY PANIC!!!1!
Believe me I won't. It's all old black-and-white pics of ancient TdF men from now on, you fuckers.

After a year and a bit of casual riding, I finally got a Garmin + HR + Cadence + Speed sensors, because I'm trying to train to get my ass kicked in my first race.

I'm doing the British Cycling 7 week panic plan, and fuck HRZ4 trainings suck dick.

How bad will my first race go, lads? Any anecdotes? Also, after I'm done with this program, where can I get more routines to keep training? On weekdays I must stick to my CycleOps, but weekends were made to ride outside.

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Got my first sportive comin up in April. 110km, mostly rolling/flat along a closed main road, with a 8km, 400m climb (5-12%) at 50km. Nothing too brutal, I've only been properly cycling for 8 months or so. Planning to get to the climb after around 1hr30, which I think will be managable based on my mostly flat 75/80km weekend rides. Aiming for a modest sub-4 hours, mainly just want to enjoy myself. I have a couple questions though if you'd indulge a noob like me:

1. Just wondering about nutrition...I know it varies between people but how long, roughly, before the climb do you think I should eat 30g carbs to fuel me a bit for the climb? Generally on my weekend rides theyre a similar distance but not much in the way of climbs, I usually don't bring any food and I haven't ever felt like needing to go into a shop on the way back.

2. I do 50, sometimes 60 mile rides on weekends as I said on rolling coastal roads. Last time I did my 50 mile ride it took 3hrs 10 mins including slow going on the cycle path/traffic lights out of town. I also recently started doing some pretty tough hill reps 2 or 3 nights a week because there are only shorter steeper climbs round here. If I carry that routine on until April would that see me in pretty good fitness? Ive done a few longer climbs and I'm usually faster than my riding buddies, but its hard to practice big hills regularly.

Pic related is route profile. Apologies for the wordiness and newbieness.

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Hey my bois

I want to do the London>Paris>London (400mi, 640km) thing this Spring but I've never done anything even close to similar to that. I'd like to do it in a week in total, so that would average around 80mi/130km a day for 5 days.

How should I train for this? I just bought a turbo trainer, and I've never trained for anything, I just commute and do some CX-ish fuck-around-ing on the occasional day off (getting my ass muddy basically).

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ths is my city today. it's usually polluted by smog but now it also has smoke from giant wildfires.

should i go out and train anyway? what would you guys do? today is the worst day in a long time, prob gonna be like shit for a week or 2. so i supose i just have to breath the shit right? or should i change my training and try to keep some low intensity shit trying to maintain my current fit? thanks

>>1042871
If the air quality is that bad then that's a good time to ride inside with your bike on a trainer.

>>1042872
this may sound as a stupid question, but its legit.
why would the air inside the house be better than the one outside? unless one had some sort of air purifier or had the house closed all the time only with ac and they had some sort of filters?

>>1042874
Where I live, the most common are actually a newer design of air tight houses, run only on AC through filters which are replaced frequently. The air inside a typical house here is very good, probably better than outside. (Not that inside air ever smells as crisp)

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>>1041744
Every time I go to watch a porno with bicycles in it the girls are retarded and the bicycles suck.

Are there no athletic girls riding around on carbon fiber Italian bicycles giving bj's on film?

>>1042874
You're right about that. Imo, might be a good time to take a break from training. Air quality is a legit reason to take it easy.

>>1042555
1. 10-20minutes should be ok
2. You should be fine, just make sure you're not overdoing things and to go into the sportive well rested/recovered.
>>1042594
Doing 130 km in a day is easy, anyone can do that really. Doing it for 5 days in a row is hard. So focus on doing multiple long days of riding, and make sure everything on your bike is comfortable, shoes, saddle, flexibility etc.

>>1042874
Unless you don't have any sort of ventilation system (central heat and air), which would have a filter in the system, being indoors is going to expose you to significantly less contaminants than being outdoors.

>>1042535
>I'm doing the British Cycling 7 week panic plan, and fuck HRZ4 trainings suck dick.
That's because 7 weeks really isn't enough time to develop the aerobic base necessary to be doing Threshold (what you're calling 'HRZ4') intervals -- and yes they're tough, they're supposed to be tough.

>How bad will my first race go, lads?
Do you even have any experience riding in a fast tight group? If you don't you're probably going to get yelled at a lot by the other riders.
Chances are you're going to get dropped off the back, especially if there's a climb on the course.
I wouldn't go into this with the idea that you have any chance of winning. I'd go into it with the idea in mind that you're going to try to *finish* with the rest of the pack, even if you're on the back just hanging on the whole time. I also really wouldn't sweat it, it takes years to get good at racing, and everyones first race tends to suck.

>>1042871
It's time to buy one of those high altitude simulation masks. I don't have any idea on how good their filters are though.

>>1042925

Thanks buddy. Ive done two weeks of long rides at weekends and three hill reps/week and I'm feeling pretty gassed this Saturday morning. Thats on top of a very physical job so maybe I should tone that down a bit at first.

ill start indoor cycling in a week or so to get in shape for the season.

is it frowned upon to shop up in full kit and clipless ?

new to GoldenCheetah, is there a guideline out there that utter morons such as myself can digest and understand? I am completely overwhelmed by the graphical displays of data and extraneous information

>>1042937
>high altitude simulation masks
Uh, NO, all those stupid meme things do is restrict airflow, they don't filter anything, and they don't 'simulate high altitude' either. Their purpose is to suck money out of your wallet.

You could get an actual filter mask with actual particulate filters, but you wouldn't be able to get adequate airflow through that either, and you'd be incredibly uncomfortable after more than about 10 minutes using it because they're big and heavy and cover most of your face; your face would be hot and sweaty, and you'd be breathing hot air from heat buildup.

If the air quality is so bad that even the filtering in the HVAC system in your living space won't cut it, then either take a break from training until things improve, or drive somewhere where the air quality isn't grossly unhealthy.

>>1043016
I think your question belongs more in /BQG/ and not here. We don't really care what you wear when you ride, that's entirely up to you. We're here to discuss training to become a better rider with a focus on bike racing.

>>1043016
Also skip the indoor trainer as much as possible as ride outside. Dress in layers against the weather if you must and use whatever tires are appropriate for conditions. Sitting indoors on a trainer for weeks and weeks is just turning pedals, it does nothing for your bike handling skills, and it's also extremely boring and for most people very de-motivating.

>>1043030
Percentage of time-in-zone when doing intervals, your average cadence during intervals, and your simple average power versus normalized average power during intervals.
Percentage time-in-zone, if it's below, say, 75%, shows you're really struggling at that intensity level.
Simple average power versus normalized average power shows how consistent you are; the closer they are to each other, the more consistent you are.
If the simple average power is 'in-zone' for an interval, then regardless of percentage time-in-zone, for all intents and purposes you did the work you were supposed to during that interval.

For long Z2 rides, normalized power and average heart rate are more indicative of effort than anything else.

Otherwise software like this just gives you a convenient way to review the mountain of ride data that your device is collecting every second of a ride. You can do things like look up where that big climb was during your long ride of the week, and see how your overall performance was. If you race with a power meter you can look at your performance during surges or the finishing sprint or any other notable point during the race. Basically it's you who has to decide what parts of the presentation of the data are important to you for whatever your purposes are, and it otherwise provides a convenient presentation of the data rather than just a spreadsheet full of numbers.

>>1042894
Beeg? Saw this too, got excited for a moment then was disappointed as well. This is an untapped market- you don't need REAL cycling ladies, but just get some fit girls and stick them in some bibs and jerseys and have some halfway decent road bikes. Shit, maybe we can make some videos of our own, anyone know any cute grils?

>>1043065
Nobody on /n/ can get an erection

>>1043065
Yeah the bikes even had that welded gas pipe crown on the "shock". There is no possible way to be aroused after seeing that. Then, when it can't get worse, you see that they're bicycling in untied basketball shoes? I thought Japanese octopus porn was fucked up.

>>1043082
i'm a mountainbiker. i can get an erection, but only for flannel shirts and craft ipas.

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>>1042894
>>1043065
>>1043137
I mean, she's wearing her helmet backwards.
Nobody can find this sexy.

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>>1043155
Can't even see the component group because they won't get out of the way.

need a quick tip:
is there any simple way to know how if you need more rest(recovery) or if you are ready to ride?
i had a rest day yesterday and had planned an endurance ride today (3-4 hours), but i dont feel my legs fully fully recovered. it may just be the sensation though, but im wondering if i should go out and ride. thanks bros!

>>1043262
I never go off of soreness. If my resting heart rate is noticeably elevated when I wake up I will either take the day off or do a very easy recovery ride. Don't listen to all the HTFU faggots on here. Listen to your body and be honest with yourself.

But on the other hand, don't ever fabricate reasons not to train. Too sore? Use a foam roller and take an epsom salt bath. Too tired? Make sleep a priority.

>>1043156
Autism

>>1043264
thanks for the fast reply.
no soreness (i understand that as muscle pain, correctly if im wrong please). i just feel the muscles a bit tired, like they will be tired really soon if i put em under work. caule be false positive signal though. but i thinking i need a little more sleep, will see a nap makes it better, then ride.
and what does HTFU stand for?

again thanks for the info. really apreciate it. cheers.

>>1043268
HTFU = harden the fuck up

If you're 'sore' as in your muscles feel a bit sore and achey then you can still ride just fine. In fact, a nice spin actually decreases soreness faster than just laying on the couch would.

u guys are so fuckin dumn and slo l0l goml

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>>1042171

smoke after rides
5.1 w/kg ftp
racing at 1/2 level

>>1043318
>t. bullshit

>>1042172
I got friends on a high ranking collegiate team and all their snap chats are the parties they have
Smoking, drinking, and fucking
It's insane how crazy they party and go ride the next day

>>1042171
>who is phelps

>>1043318
cormac

>>1043364
what team f.am

>>1043156
Awkward as hell. Girl in green seems like she doesn't know what the fuck she is doing, girl in white doesn't look comfortable at all.

>>1043318
>>1043364
Sure. Just think of how much better their performance would be if they didn't intentionally pollute and poison themselves.

>>1043367
Oh, sure. He's got insane amounts of natural talent and can afford to do stupid shit like that and still outperform everyone else. But he's an outlier, not in any way typical, and he's also at the very top of his game. Everyone in this thread, or who are mentioned? They're not incredibly naturally gifted athletically; they have to WORK at it to actually stand out from everyone else. You go drinking and smoking shit every day and every night? It'll impact your performance. And of course so many of you aren't terribly serious about what you're doing, you have no real plans to turn pro, so what do you care if you lose a bunch of races? Then you preach to everyone else about how you smoke shit and drink all the time and how it's FINE, doesn't hurt you at all. Fools believe it, do the same because it's *fun*, suck at racing, then quit, believing they just "weren't talented enough" or "they needed PEDs because that's what the pros do to win" when all they really needed to do is not smoke shit and get shitfaced every night.

If you are serious about training for a competitive endurance sport, you don't drink and smoke shit all the time. Period. Believing otherwise is retarded and counter to common sense.

>>1043400
I don't think anyone is advocating getting drunk or high "all the time" tho bud

>>1043413
Smoking anything regardless of whether you're an athlete or not is just plain not smart at all and nobdoy can argue that, the mountain of data accumulated over the last 100 years proves that beyond a shadow of a doubt.

So far as alcohol is concerned, if you expect to get maximum performance out of yourself then you should limit yourself to maybe half a dozen or so drinks per *month*, and never to the point in any one sitting where you're fucked up, and none at all the day before a race or the day before a hard training session.

>>1043420
Jesus christ
We're amateur athletes. We ride for fun.
Drinking beer and smoking pot are very smart if your goal is having fun

>>1043423
You don't need to be talking about your vices here. Go talk about drinking and smoking on /b/. We don't need to hear about your getting drunk and stoned.

>>1043485
You don't need to be talking about competitive sports on a transportation board but nobody is complaining. Sorry not every post conforms to your idea of a subreddit.

>>1043487
And posting about drinking and smoking weed on a transportation board is OK?
You're that trainfag that hates bikes and complains about this thread every time it's posted, aren't you? Is this your new tactic, to try to shitpost it into oblivion? Just GTFO. If the moderators didn't think this thread should exist on /n/ they would delete it and keep deleting it, and ban the guy posting it, but they don't so what does that tell you? Leave.

>>1043493
Then how come they aren't deleting the drug-related posts?

>>1042931
I've been riding for over a year now, and have been working out consistently for years, so I have an aerobic base. Thing is, sustaining threshold hr for 5 minutes or more while on a turbo is terrible. The garming telling you you're going under your desired zone is even worse.

I do have experience riding in groups. This is not a real road race, mind you. Three stages, only one of which is a road race. The other two are an individual tt and a circuit race. I'll get my ass kicked lol

>>1043423
>losing control of your body
>feeling like shit the day after
>fun
We have very different understanding on what is fun.

>>1043420
>So far as alcohol is concerned, if you expect to get maximum performance out of yourself then you should limit yourself to maybe half a dozen or so drinks per *month*, and never to the point in any one sitting where you're fucked up, and none at all the day before a race or the day before a hard training session.
thats actually very decent advice on moderating alcohol consumption. well posted, anon.

>>1043525
Moderation, motherfucker. Do you use it?

>>1043494
Tell you what, buddy: How about, for the benefit of those who are serious about racing and might not necessarily know better, you just AGREE with me that drinking and smoking are NOT beneficial for your health and training, and furthermore AGREE that if you're going to talk about drinking and smoking, that you add a disclaimer to it when you do?

>>1043515
Just FYI, circuit races, crits, ITT's, TTT's, and full-on road races are all considered part of the overall discipline of 'road racing', even if crits and CRs can run for as little as 30 minutes.

>>1043649
Sure whatever

>>1042045
Yes it's banned by usada as it aids in weightloss.

>>1042045
I race Cat 4/5 and did a CAT 3 once. I smoke weed heavily. You have nothing to worry about unless you are aiming to get CAT 1/2

>>1043816
>does a 3/4/5 or a 3/4 race
>did a cat 3 race bro

Lmoa my man

>>1043816
Loser.

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>>1043333
pic related
stoned as a bone right now
just finished team camp

>>1043398
duly noted
I think I'm going to only use a tower vaporizer from here on out, no more combustion.

>>1043901
>t. weighs 85 kg

i feel like you're gonna be the next Dave

damn it

>>1043912
meant for>>1043901

>>1042319
Different person here.

Usually people do a 20 minute power test to determine their FTP. An 8 minute effort is going to have a significantly higher power than a 20 minute effort, giving you a skewed perspective of what your FTP actually is.

For instance, my 20 minute power is only 310, but my 5 minute power is closer to 375. In fact, when I do a 20m power test, I generally don't feel any burn until about 7 minutes in.

I'm not sure what kind of training plan you're on, but it sounds retarded.

>>1043914
Yes, but this is 2x8 Z5 to determine VO2. They're going harder for the two sets of 8 minutes. It's also multiplied by a smaller number, .9, rather than the .95 of the typical 20 minute test.

I've never done the 2x8 minute method before, but I know it's used for trainerroad.

>>1043916
whups, I meant Z5 VO2 to determine FTP.

>>1043914
I'm that guy, and pretty much what >>1043916 said. It's probably not quite as accurate as the 20 minute test, but it doesn't need to be -- it just needs to be consistent for training purposes. (I'm using TrainerRoad btw)

>>1043914
>An 8 minute effort is going to have a significantly higher power than a 20 minute effort
If it's good enough for Chris Carmichael, then where's the problem?

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>>1043912
who is dave
i used to post here a lot but have been kind of busy lately
wish seth was around but i heard he became a big hollywood producer

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got my first road bike after riding mtb for a all my life. im not used to a road bike's geometry but i feel that my reach was too big.

so im trying stems. can anyone help me with fit/reach opinions?

up pic is original -7º 90mm stem
down pic is a cheap +3º 70mm stem
both pics are taken from the same place but camera not in the exact angle. so they could be a little biased by accident.

i just rode the bike for 100km with its original stem, so maybe im just jumping ahead and not giving time to adapt. but i did feel like the reach is too much during those km's. (divided in 3 short rides). any help tip whatever would be greatly apreciated. and sorry for my crap english, not my native language. oh, and i havent found a place to get a decent fit here. thats why im experimenting myself for now. thanks!

>>1044178
oh, forgot to tell that to install the bottom pic stem i had to remove a 5mm spacer.

>>1044178
>>1044179
It's hard to see any real difference in the reach in those two pictures, mostly because you're sitting static on the bike and not pedaling - but if I had to pick between the two, I would definitely go with the shorter, higher +3 for now, or at least try it on a couple rides.

>>1044178
Stop locking your elbows

>>1043912
Dave here, I haven't been able to cycle since being inundated by a senior design project and after being t-boned by a motorcycle

>>1044216
Well, collegiate is only a couple months away so i'm sure we'll be seeing you soon

>>1044182
thanks
>>1044214
if i take pictures with my elbows not locked, will it help for some sort of advice from you guys?

>>1044255
http://bicyclehabitat.com/faq/frequently-asked-questions-fq176/how-high-should-the-handlebars-be-27.htm

>>1044269
they talk more about bars height than reach bro.. but thanks

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>>1044234
first race of the collegiate season is this weekend for me; first race is a 50min A/B combined field crit and the host school apparently has like 9 Cat 1s or something:) We're probably fucced, but hopefully you heal up nicely

>>1044343
What school senpai

That's mighty early

>>1044178
Yeah, a lot of configuration to do here. Since you are a new road rider it may be wise to start with the shorter, higher stem. When you develop the core strength to get low without using your arms too much, you can switch back to the original stem.

For now, as another anon has said, your elbows should be slightly bent.

As well, try not to curve your back. Roll your hips forward it should help straighten things out. You need core strength to support your weight in this position. If you get a sore back, you could try doing core exercises (planks).

>>1044159
Seth is like 2 years old

>>1043799

you kidding me???

I eat like a starved baby hippo after i vape/smoke

thats some broken logic ill tell ya what

>>1043799
Makes no sense

>>1044410
thanks a lot mister. i got a better short stem (very similar to pic), and finally got clipless shoes and pedals..did a couple test rides and thing is startin to feel good good.

i must thank whole /n/ actually, ive asked a ton of stuff but finally things start to take shape. :)
just need to get a and hr monitor and ill start to train for real now....and explore my limits and stuff- thanks and cheers!

>>1044576
>>1044643
it must accelerate your metabolism or something similar. wich means that if you ate normally (avoiding the eating impulses caused by weed). you would loose more weigh than a non weed consumer.
just guessing in any case. but makes sense to me.

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What do you guys think of carbon bikes?

>pic related, first hill in the cyclocross world championship at the women's elite

>>1044676
Link vid pls

>>1044676
>>1044681
fuck off

>>1044576
You're stupid if you smoke anything, let alone smoke anything and ride.

>>1044715
Ok grandpa.

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>>1044717

>>1044714
What's the problem friend?

I've got some pain in my knees after a hard trainer session with plenty of low RPM, high effort riding and riding 40 miles and 5000 ft the next day. The pain is slightly off of the inside of both knee caps, maybe about 2cm toward the inside of my knee from the edge of the cap.

Been resting the past few days and it has been seeming to get better, but wanted to know if anyone here has recommendations for how long I should stay off the bike, and potential reasons for the pain (other than the low cadence trainer session, which I won't be doing any more). I had just moved my cleats a little further back on my shoes due to some slight achilles tendon pain, but this knee pain is a lot worse.

>>1044728
The reason for the pain is simple: after adjusting your cleats, you're now twisting and straining your knees with every pedal stroke, and the connective tissues have become inflamed. Let your knees rest, or ride gently, until they're no longer hurting. Taking acetaminophen can help, it's an analgesic that also reduces swelling. And don't even think about riding hard until you get your cleat position set correctly, otherwise you'll just do more damage that will take even longer to heal next time.

>>1044681
https://youtu.be/ntPav5dVKtE?t=157

It was a pretty great race. Final lap was amazing

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Don't fall for it

>>1044730
So I should probably just put my cleats back further foward huh? It's amazing how much of a difference maybe 3 or 4mm makes, but I will do that.

The funny thing is that I did the trainer session and the ride the next day with absolutely no pain and I felt stronger than ever- I have always pedalled toe down, but when I moved my cleats back I could pedal with more of a flat footed stance which felt noticeably more powerful. The pain suddenly started when I went for a very soft pedaling ride the day after- it was freezing cold out and my whole body was becoming numb, but I knew something wasn't right and took it incredibly easy once I noticed the pain, this was Thursday.

I'm definitely going to wait to get back on the bike until I absolutely feel no pain. Thankfully it is three weeks until I start racing, so I have a while. Definitely not ideal, but I really don't want to cause chronic issues.

>>1044731
Looks like a ton of riders stomped over it (and its lovely rider). No wonder it broke.

>>1044732
but he has a 5.1 w/kg FTP bro !

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>>1044780
Has it occurred to you that it might 5.5W/kg (or more) without intentionally damaging your cardio-vascular system?

Has it occurred to you how much more pussy you'll get winning more races because you're a fitter, more powerful rider?

Has it occurred to you how any pussy you attract will like you that much more because you don't stink like an ashtray and taste like burnt things?

>>1044734
If you're having pain and are screwing around with the basic fit of your bike then it sounds to me like what you need to do is go to someone who actually knows how to do a proper bike fitting and get it done correctly. Otherwise you're on track for a repetitive motion injury. At the very least you're likely losing power on every pedal stroke due to incorrect adjustments.

Okay lads, time to fess up: How much power did you lose over the Fall? I just did my first field power test for 2017 (I'm at the end of Recovery week for early Base, yeah yeah I know I got started late because I was sick) and I lost 13.5%, which isn't horrible, but it's a bigger loss than I was hoping for. No problem, though, I'll do Tempo rides twice a week in the next block and I'll get most of it back.

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why aren't I UCI legal?

>>1044830
Is this some kind of quiz? Nothing looks wrong with that, unless your brakes don't work.

>>1044780
You could have it too if you didn't fall for the smoking jew

>>1044830
>>1044853
Probably has something to do with frame geometry.

>>1044853
>>1044882
Probably a trick question and there's a motor hidden in the seat tube.

>>1044814
>>1044881
You fucking retards can't read sarcasm. I was one of the people against him in the first place. Fucking autistics
>>1043824 was me, making fun of a smoker

>inb4 pretending to be retarded comic

>>1044921
It's called 'playing along' and it served to amplify your (our) point.

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>>1044853
>>1044882
>>1044920
it's illegal because the furthest point on the handlebars extends beyond the imaginary line drawn perpendicular to the ground which intercects the front axle
I raised the seatpost and put a new saddle on. It's a San Marco carbon fiber saddle with the foam padding removed. I also cut a few inches off the seatpost and toed my brake pads.
my current stem is 135mm and I am thinking about replacing it with a 110 as well as replacing the handlebars.

>>1045054
oh I also removed the warning stickers from the rims as well as 5 of the DT Swiss logos. I read somewhere online that the wheelset isn't even manufactured by DT Swiss. they're Axis 3.0, the default wheelset of some Specialized bike. they cost 60 USD and the pair weighs 1800 g~
the freehub can be engage the wheel 18 times (every 20 degrees) per 360 degrees of rotation. Ideally I'd like to work my way down to 30 degrees. it's rare to find performance hubs with such space between points of engagement though. Chris King's r45 hub engages every 8 degrees for instance. I can't see why anyone interest in racing would want that!

>>1045054
>it's illegal because the furthest point on the handlebars extends beyond the imaginary line drawn perpendicular to the ground which intercects the front axle
You do realize it's that plus 5cm right and not inclusive of the hoods.

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>>1045056
> removed the warning stickers from the rims

You do realize thats illegal

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>>1045067
I forgot about the 5 cm tolerance. Thanks anon. It looks like this guy is breaking the rules :(
>>1045074
Wait seriously? Am I going to be arrested? Burgerstanian here

>>1045286
Though I heard they could make exceptions based on rider morphology

Thought you /n/omads might enjoy this: https://www.youtube.com/watch?v=T0XrrLkDMoQ&feature=youtu.be

>>1045313
>Triggered!
I had someone pull pretty much the same stupid shit on me a couple years ago; dipshit jumps his line right on top of me at high speed, never even saw who was responsible. Was fucked up for months from it. Took me a while to not want to vaporlock at high speed in a tight pack.

Question:
Is it okay to do Tempo (zone 3) rides on consecutive days, or should there be an easier day between?

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New to GoldenCheetah lads, what does all of this mean?

>inb4 Dave, that guy is a fagot

>>1045313
FUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUCK I was gonna go to that race. I race cat 4 though.

>>1045286
Now that's a properly sized frame.

>>1045405
dave, if you're trying to brag again, pls fuck off

also, just look it up

>>1045286
I'm 1.6 cm over the 5 cm tolerance

I just started commuting to work like 2 weeks ago. It's 9 miles one direction. If I keep this up 4 or 5 days a week am I going to get faster naturally or do I need to do some sort of autistic training regimen?

>>1045684
Yup, you'll definitely get faster just by doing your commute. Even for aspiring racers in their first year or two specific training regimens aren't necessary, you will get lots of gains just from riding.

>>1045689
>Even for aspiring racers in their first year or two specific training regimens aren't necessary
This is completely wrong, unless you're not serious and really don't care about success. Nothing beats having an individualized, targeted training plan, if you plan to race.

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Thinking about getting me some Yoeleo carbon wheels instead the Cosmics that I have now. How big a difference does a wider U shaped rim make over a narrower V shaped one?
I'm pretty sure I could sell my mavics for about the same as what the Yoeleo ones cost

>>1045813
Are you Cat-1/2 or pro? If not then they won't make as much difference as training properly will. Work to improve muscular endurance and get down to optimum race weight to maximize your performance on ascents.

>>1045813
You only ever live effin' once.

>>1045906
They improve cross wind handling. Sure you could just train to steer your bike in cross winds with deep-Vs, but that seems silly.

>>1045920
This is just an anecdote, but I have a friend who had some generic open mold u shape rims, and later upgraded to campy bora one and said the difference in crosswinds was very stark. The Boras were a whole lot better, and they aren't even one of the top contenders for aerodynamics in the industry
Just because it is U doesn't mean it has the same aero benefits of a rim with more R&D, so keep that in mind if you are really looking for an UPGRADE
nothing wrong with getting those new hoops if you are just looking to switch things up
Just don't do it with high expectations, and be pleasantly surprised if they do handle better

>>1045920
>They improve cross wind handling
Must be nice to have money to burn for expensive wheelsets that give you an infintessimal advantage in a very specific circumstance.

If you're racing in a crosswind you should be in an echelon anyway, and let whoever it is at the front deal with the crosswind.

>>1041884
...and that's supposed to be accurate?

>>1045978
Yes, it's accurate. Stop asking.

My first road race of the season is this weekend, and i've done fuck all to prepare for it. My mother was diagnosed with pancreatic cancer in Nov and passed on the 24th Jan.
In that time i've knocked out a couple 80 milers and one 100 miler. I'm going to get my ass kicked.

>>1045978
If you want 'accurate' then go to a sports medicine lab 3 or 4 times a year and have them truss you up with a respirator mask on your face and a bunch of other instrumentation, while your bike is on a power-measuring stationary trainer. Shouldn't cost you more than $500 to $1000 a year. Or you can go Google 'CTS field test' and get the test protocol that Chris Carmichael came up with.

Oh and by the way even the lab test is still an 'estimate' and your actual training Zones will still vary slightly from day to day for any number of reasons from how much sleep you had to what you ate for breakfast to what the weather is like, so chill out and accept that any testing methodology is going to have to be 'good enough' and that your personal discipline to train consistently is what's really giving you results, not so much 'magic' numbers someone comes up with.

>>1045980
>I'm going to get my ass kicked.
I really wouldn't stress yourself out over it then. Just be content to finish with the pack, or at least finish the distance, and try to enjoy yourself. If what you're saying is true then you probably need the break.

>>1045983
It is and I do.
I spent every miserable day with her for 66 days.
After the race, i'm going to Colorado to stick my head in the snow and pretend the real world doesn't exist for awhile.

>>1045920
>>1045906
To be honest the main reason why I want to switch is because the Cosmics that I already have are pretty narrow (13 inside), which means that fitting a 25mm tire is the limit of the rim, and I want to be able to maybe run 28mm for memecobbles

>>1045906
Deep wheels won't help you climb lmao
>>1045982
Damn this. You just BTFO that guy.

>>1046346
>Deep wheels won't help you climb lmao
You'd be surprised what a fool and his money believe will make them faster, and I think you know damned well there are people who think you can buy speed and that training doesn't matter. My old coach told me about a guy that was sure some expensive carbon-fiber *stem* was going to make him faster.

>>1043364
what team?
Basically my team does the same thing but in moderation

during training camp we played BP and smoked

Who here Austin, TX/ Central Texas ready for Driveway series?

https://www.youtube.com/watch?v=jz3dAwqgjyY


Also, University of Texas cycling reporting in

>>1046392
t. idiocy

Heyho!
I think I'll be racing some CC-races at the end of May. I want to step up to 40-50km/900-1300m and finishing in the Top 20% (so a place around 30-60th) would be nice.
Should I add some boooring base training, or will I be fine just doing like 25-30km intensive stuff with hill reps (love that) 3*/week and like 1*/week a bit slower riding?

>>1046412
hook 'em
t. guy riding around campus on a beat up old gt

>>1046603
Come ride with us buddy

next Friday night, meet at canoe sculpture in front of NHB

4:20 P.M. Just google "Shoal Creek Shootout"

look for the guy on the black/yellow Orbea onix

>>1046589
How the hell should we know when we don't have any idea what level you're at and what you've been doing for training? Tell us what Category you are and post your training log for at least the last 3 months and maybe you'll get some help.

>boooring base training
Base training is necessary and beneficial and ignoring it or just paying lip service to it will cost you later in the year when you discover you're not doing well at important races.

>>1046607
that sounds fun man, I haven't ever gone on group rides before because I don't know anyone outside /n/ who's into bikes

I've only really gotten into biking in the last few months since I figured out how to get my derailers adjusted properly and repack hubs and my bike started riding well

I might not be fast enough to keep up with y'all though, my bike's heavy af and I have trouble going above 15mph for more than 3 or 4 miles

dave you can post here if you stop your pretentious shitposting on reddit

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Anyone here ever use pic related? If you have, is it as good as I hear it is, or is it all hype?

>>1047139
I have a tub of that stuff and it's worth it for longer days in the saddle. I don't usually bother with it if I'm only going to be riding for an hour or two but if it's gonna be longer I slather some on my ass. I also use it on shorter rides sometimes if it's inhumanely hot outside and I'm expecting to ride multiple days in a row.

>>1047139
yeah it has a nice cooling sensation, i put some on my nipples too.

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>>1047175

>>1046914
I'm realistically contemplating just how my hopes and dreams will be destroyed family 2bh

>>1047176
Umm, actually anything with petroleum jelly in it, is something you absolutely don't want to use, it actually clogs your pores and can *cause* saddle sores. Learned that the hard way.

>>1047161
Yeah, I haven't been using anything at all for a long time now, but I occasionally get what appears to be some heat rash, and still the occasional saddle sore (but not anywhere near as many, as often, or as bad as I used to get them). I'm thinking something like Assos Cream might help prevent these last few things from happening.

>>1047177
seems like they will be since you can't get your rocks off any other way

Monday: Off
Tuesday: Tempo, 75:00, 70-80rpm
Wednesday: 'Just ride', 2:00:00
Thursday: Hill Repeats, 90:00
Friday: Off
Saturday: Tempo, 75:00, 80-90rpm
Sunday (tomorrow): 'Just ride' long, probably about 4:00:00

How's all of your training weeks looking?

>>1047936
Been sick this past week but
Monday: Weights
Tuesday: 2h intervals
Wednesday: 2h ride
Thursday: 1h intervals
Friday: Weights
Sat & Sun: Optimally, long rides but that's been hard recently so 2-3h on rollers or as long as I can mentally bear it

also, why do you do "75:00" and "90:00" then "2:00:00"? Why not "1:15:00" and "1:30:00" to be consistent?

>>1047938
>also, why do you do "75:00" and "90:00" then "2:00:00"? Why not "1:15:00" and "1:30:00" to be consistent?
Because I like to bait pedantic types. xD

Do i have to continue using junior gears outside of 17-18 races if I am currently 18?

Anyone know how the collegiate cycling upgrading from C to B is determined? USAC's site says you need 10 mass starts as the sole listed criteria for said upgrade, which seems like nonsense since a back marker and a Cat C rider who wins 10 races in a row are weighed equally

>>1048416
What do you mean by 'junior gears'? Like a compact crankset?

You make it sound like some sort of rule or restriction; is it, or is it just as suggestion?

Use whatever gearing works best for you, I say.

How come the more I ride my bicycle the more I start to have cuckold fantasies? Are these two things intrinsically related?

>>1048416
Pretty sure you have to use them until you're not a junior anymore m8. racing age 19.
>>1048575
USA cycling and (I think) the UCI restricts junior gearing to compact cranksets, AKA no 53 rings up front.

Junior gearing is for juniors, obviously. Racing age up to 18.

>>1048565
If you win a cat 5/C race you can literally just ask to be moved up and you will. I was a C/5 last spring and I got 3rd my first race (along with being cat 1 mtb) and they moved me up to B right away.

And if this is Dave, did you race? Did you win? Link the race on USAcycling, I want to see where it is

>>1048586
wait, dave, I found the result. You DNF'd??? If you got 3rd, why aren't you on the podium with the other guys?? wtf dave???

>>1048578
I'm certain that's all you, buddy, and has nothing to do with bikes.

>>1048602
No it's definitely the bicycle, I didn't have this fantasy before I bought a road bike...

>>1048622
you're definitely not getting what he's saying. sometimes two things happen at the same time but are unrelated.

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>>1048586
yes this is Dave: I participated in the C Road Race and Crit (I can post the full results once Sunday's Crit standings are posted) and came out in 3rd and 2nd respectively- I won the C ITT which was ultimately meaningless (it was out of 2 C riders, plus no USAC upgrade points are given for the ITT), although I put out 320 Watts averaged over nearly 20 minutes for this time trial, so now GC upped my FTP estimate by just over 30 W (don't know if I can believe this though!). Overall I can't complain too much since I have never worked on sprinting form, haven't raced a bike in 5+ years, I have little to no actual tactical racing intuition and limited cornering abilities- I wasn't even planning on doing the Crit until 1 hour before the start because I was too much of a pussy

>>1048589
Somehow a teammate and I got our numbers and assigned transponders switched before the race- he DNF'd while I got 3rd.When they where calling out the podium, our team camp was far enough from the announcers booth (plus an adjacent team camp was blaring loud music making it that much harder to hear) that when his name was called instead (since I was registered as him,of course), I didn't think twice-plus no one told me about the podium procedure, so I completely missed out kek. The results where updated and corrected on my behalf after the race though so it's okay

Also, any tips (specific workouts, intervals, dietary info, etc) y'all have regarding ways to increase my Zone 6 and Zone 7 power would be greatly appreciated- I obviously will eat shit if I don't get a structured plan going starting this week

>>1048646
>if I don't get a structured plan going starting this week
...
>is already into race season
>wants to 'get a plan' NOW
You already screwed the pooch on that, buddy. You'll just have to struggle through this race season as best you can and 'get a plan' in the Fall, when you were supposed to for this year.

>zone 6 and 7
I think I call those zone 5b and 5c.

Anaerobic intervals, lactate tolerance reps, and power intervals (i.e. sprint intervals). Assuming that is that you actually did enough Base training to back it all up.

If you want to know how to do the above then go to the link at the top of the thread and get the pdf, they're in there.

>>1048624
You're not getting that that's a troll who needs to be ignored.

>>1048646
bullshit dave it was like a 17 min TT and you did like 317 weighted

sprinting isn't all about watts, a ton of positioning (which you said you lack) is involved. I did a B RR last year in collegiate that finished on a climb and there were two attacks - one to drop the others and one by me to try to win. I went too early and the others just rode to first and second. The guy who got second (my teammate) actually asked if I wanted to go again before he went for second hahahaha

>>1048694
On both occasions I sprinted far FAR to soon, so there is a lot to be learned of course. I personally can't wait until we get to hilly courses, since this weekend was in Florida and was, of course, incredibly flat which doesn't suit borderline anorexic riders like myself

>>1045286
Holy shit this image is autistic

i'm sorry who the hell is the woman in the bottom right of OP's picture? jesus christ

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>>1048761
I just found it on Google images

>>1044830
Does anyone recognize me from the grasshopper race out of Occidental?

>>1048792
lol ok

>>1048755
Dave BTFO

I need some advice. I've been cycling (MtBiking) for a long time now (20+ years), but always pretty casually and never very consistently. I've pretty much stayed at the same fitness level the whole time.
I want to start training to increase fitness and started reading the cyclist raining bible. I've just got to the point where the author has said "don't train for the first year just ride consistently". What exactly does this mean? Consistently like every day, every other day, how far, how fast? Or dos he literally mean just ride?

>>1048845
>don't train for the first year just ride consistently
I've been using CTB for years now and I have *no* idea what you're talking about, you must be misquoting or misreading it; tell me what edition you have and what page you're seeing that on.

>>1048845
That's irrelevant to you anyway - you've been doing that for 20 years. You have a decent base "fitness", even if it's low.

If you don't want to jump right in with training, I suggest riding about twice as much as you do now (depending on how much you ride) and see where that puts you. That should be enough to establish a trainable base.

Although, not knowing exactly how much you ride makes a lot of this conjecture. If heavily structured and periodized training is new to you, perhaps you should just do what I mentioned - ride a lot more than you do now and see how you feel. A trial run.

>>1048870
It's on the 5th paragraph on page 21. I'm reading the third edition. Ok I misquoted but that's the jist of what he is saying.
For the last year I've been riding a couple of times a week fairly leisurely for around 2 hours.
Thanks for the advice. I think I might carry on reading anyway and add that to ring a bit more!? I understand riding more will increase fitness but I was more interested in the training techniques rather than just carrying on bumbling about riding more.

>>1048942
Yes, you misunderstood what he said there, he did not say or imply you shouldn't train for racing your first year racing, he's saying that if you've never been on a bike before in your life, you should just take a year to just ride your bike before you jump into a full-scale training plan. I don't think you or anyone else in this thread or on /n/ fits that description. If you want to race you should have some sort of training plan unless you like frustration and failure.

I've just recently started training in a serious manner, I have developed some resistance but I just seem to be a huge pussy when taking descents with speed. Im afraid I'll take a turn too late and fucking fly off the road or brake too hard and Endo to my death. How should I develop more confidence?

>>1049152
Practice.

There's not much else to say besides that - you just need to practice shifting your weight behind the saddle before braking, get your center of gravity as low as possible, stay relaxed, and drop the outside foot when cornering. There are a bunch of good instructional videos online to explain these things too... but really you're not going to improve without practice, practice is the only thing that will boost your confidence and allow you to ride steep twisty roads at high speed.

>>1049152
Yeah, this: >>1049154
Descending, unfortunately, is on the list of things you can't learn from reading a book or watching a youtube video, you have to go out and do it. Start small and work your way up.

>>1049152
cut your brake lines you'll learn how to lean into descending corners far sooner

>>1048969
Thanks for clearing that up.

I don't want to race I just want to get fitter so I can ride faster and not have to stop multiple times on a downhill section because my arms and legs have turned to jelly from all the rocks, berms and jumps. Plus it'd be nice to see some rewards in speed and fitness rather than just bumbling about on every ride
Do you guys have a decent diet plan you can share too?

>>1049187
Post ride plate of mashed potatoes, coffee and lots of it. Can of pop maybe, and fruits

>>1049197
>carbs after a ride

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>>1049199

>>1049197
>>1049203
>>1049199
These conflicting answers are confusing.

>>1049203
Old Chub is a great 8% Scotch Ale. Seems a waste on this chap. He should stick with PBR

>>1049331
Have a big ass steak after a ride
Or a pot of beans or something

>>1049187
What I tend to suggest to someone who is a purely recreational rider, but that wants to be more serious about it than your typical filthy casual rides-on-a-Saturday-but-only-if-it's-nice-out type, is that you could do the Base portion of training, which by the time you're done with it, will give you up to 90 minutes at a time in Tempo and up to 5 intervals of 12 minutes each at Threshold, which is far above what your typical recreational rider considers 'fun', but that if you can do it riding with your buddies, you'll leave them so far behind that they'll wonder if you're meth or something. So far as MTB-specific training, that's not my wheelhouse at all, I'm purely road, but MTB is still an endurance-based sport so you can't really go wrong with Base training anyway. I imagine there are specific drills you can do for MTB-specific bike handling that'll help you be specifically faster than your buddies, I just don't have a clue what they are.

So far as diet is concerned: Do you mean on-bike or off-bike?

On bike, 100 to 300kcal per hour of easily assimilated carbs plus electrolytes (maltodextrin or fructose-based sports drinks are popular choices) for rides of 90 minutes or longer. For rides of less than 90 minutes, just water is fine. For rides 3 hours or longer, having some protein in your bottles is a good idea too (there are sports drinks for endurance sports that have this already).
Some guys are going to tell you "eat real food, take sandwiches and bananas and (etc, etc, etc)", and you can do that if you like -- but you still need water, so my idea is that what's the point in carrying all that bulk around, some of which may upset your stomach if you're riding hard, when you need bike bottles with liquid in them anyway?

Off bike, 40-50% of your calories from carbs (depending on the volume of riding you're doing weekly), 25% from protein, and the remainder from (preferably, healthy) fats. What you eat is up to you.

>>1049331
Hello, it's >>1049351 again,

On-bike: More focused on hydration and carbs (fuel).

Post-ride: More focused on protein (rebuild, prevent muscle loss), but you still need carbs (refuel muscles) and fats (used for lots of things).

Really, there's lots of good articles out there on sports nutrition for endurance athletes. No need for us to re-invent the wheel, go take a look.

>>1049331
Read what
>>1049353
>>1049351
said.

to add, beer is not a good recovery drink despite what you might hear. It's empty calories and won't actually aid in recovery.

>>1049351
>>1049353
Thanks. I'm basically that casual that rides Saturday if weather is nice...I'm hoping to change that though. So what exactly is the "base" training I have no idea what a tempo or threshold is when talking about cycling. I'm guessing the base training will explain this? Is the base training in the bible? Maybe I've not got that far yet.
Diet wise I was looking more at a healthy base diet for off the bike. I've tried to make my own before but I always get confused as fuck as to wether I'm getting enough vitamins, macros in my diet properly plus it always seems a bit of a freestyle to me with amounts etc, then when it's put into myfitnesspal I can see I've missed out on something but then it's too late. Kinda thought you guys might have a basic 7 day diet info or something to get me started.
Ride wise I usually take 1.5l of litres of water for anything between 1h-3h rides along with some homemade breakfast bars which should cover the carbs and protein.

>tfw you pay you annual club, license and chip fee

>>1049433
Keep reading the book.

Don't even bother trying to get 'all' your micronutrients from food alone, it's impossible. Take a decent multivitamin.

>>1049454
paying to be in a club...

hello this is >>1045684

I'm still slow as balls. How do I go faster, do I just have to try harder?

>>1049504
nm i've been reading the rest of the thread and it has some good advice for rec cyclers

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>>1042284
ayee

>>1049472
Cant get a racing license without being in a club ;^)

damn i went for a ride without my commuter gear (pannier, laptop, lunch in insulated box, change of clothes, some other shit) and i hauled ass, maybe that bag is slowing me down more than i think it is

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>>1049568
was it the weight or aerodynamic bulk ?
and how many cubic meters / feet does your commuter kit take up

I have an idea for luggage boxes to keep the weight centred and also act as mud guards
also to be water proof and have lockable doors (and be lockable to the frame somehow)

limiting space is width between legs and also making clearance for brakes and dérailleur
front is a clam shell that attaches via bottle cage lugs and the cross bar
rear is a storage box and luggage rack and has one attachment point at the saddle bolt

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Off to Calpe on Wednesday for training camp. Back the 3rd, circuit race 4th hilly 23 mile time trial 5th.

>>1049573
probably both. the bag is 28 liters / 1700 cubic inches and fill it up like 80-90%. weighs over 10 pounds and sticks out a lot. I should probably carry less stuff...

>>1046688
Go to the Orange Bike Project at UT

If you're going to the Texas State Ultra Road Race (collegiate) tomorrow, look out for Texas Cycling

>>1046688
pls come next friday :L

>>1047139
people on my team usually circlejerk over Dave Zabriskie's DZNuts or Chamois Butt'r

all are good

I
WANT
TO
RACE
ALBERTA
NEEDS
MORE
REEE

>mfw brand new Rotor noQ 53 chainring & 2 GP 4000s ii race tires for $110 total

we're all gonna make it lads

>>1049536
>Cant get a racing license without being in a club ;^)
Are you not in the U.S.? Here in the U.S. you don't have to be on a team or part of any 'club' to get a USA Cycling license for racing.

>>1049616
So far it's made a noticeable difference. Note that I stopped using anything at all about 3 years ago. Instead of my crotch feeling a bit raw after 3 hours, everything is relatively calm down there. The real test will be when it starts warming up outside.

>>1049679
I know in australia to get a racing license you have to choose a local club. Not sure what you actually do with them, though.

Question: I went for a relatively long road ride this morning, hardest extended effort I've had in a couple months, got home and my lower back muscles were painfully tense. Hours later I had a small glass of wine (some tasty Malbec) with dinner and the small amount of alcohol worked wonders - no more tense muscles. I am of course aware that alcohol of any kind is just empty calories and the potential adverse effects of drinking... but is there any serious harm in occasionally consuming small amounts of alcohol for its muscle relaxant effects?

>>1049679
Im from Denmark so its different here.
The clubs are in charge of doing the races, so each club has a race every season. My club is still pretty new so we are doing our first race this year

>>1049701
>is there any serious harm in occasionally consuming small amounts of alcohol for its muscle relaxant effects?
No, but if you have to resort to that on a regular basis then you're just putting a band-aid on the real problem, which is your back is weak. Get to the gym at least once a week for a while and do seated rows and standing rows to strengthen it. Among other things if your back is weak you're wasting power because it can't hold well enough. Also check your bike fit, if your bike isn't set up properly for you then it could be contributing.

>tfw 3 hours in the pouring rain
>tfw not even the 4 hours I was supposed to ride
>tfw cold, wet, and tired when I finally got home
OK 'mother nature', you fucking CUNT, YOU CAN STOP WITH THE GODDAMNED RAIN ALREADY!

At least next week is a Recovery Week.

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just got done cycling 1120581km.
best albums to listen to while high?

What are the best NON-RACING resources (i.e. books, vids, whatever) for improving your RACE TACTICS?
>basic athletcism
OK, got that; that's the easy part of training.
>bike handling, pacelining, etc
No problem
>Race tactics
Not so much, no. I feel like my tactical sense, frankly, sucks ass.

I've got 'Reading the Race' (https://www.amazon.com/Reading-Race-Racing-Inside-Peloton/dp/1937715108/ref=sr_1_1?s=books&ie=UTF8&qid=1487648775&sr=1-1&keywords=reading+the+race) and I've got 'Racing Tactics for Cyclists' (https://www.amazon.com/Racing-Tactics-Cyclists-Thomas-Prehn/dp/1931382301/ref=sr_1_1?s=books&ie=UTF8&qid=1487648831&sr=1-1&keywords=Racing+Tactics+for+Cyclists).
What other resources are there that are good?

>>1050533
racing, watching professional racing, asking questions and talking to fellow racers is a good place to start

Seriously, watch a grand tour all the way through and you'll learn the importance of tactics. Hell, any pro race with commentary. A lot of the time the announcers will have good input into the strategies and tactics of the teams and riders.

Best way is to learn by doing Tbh

>tfw lingering medial knee pain has postponed any and all training

the dream is dead

I've had medium-float cleat adjustments to correct it and am icing everyday, going to the doctor because it is debilitating on the bike.I'm not gonna make it lads

>>1050583
>Best way is to learn by doing Tbh
Sure. I agree with you 100%, and if I was independently wealthy, didn't have to work, ever, and therefore had the time and money to go to every race I wanted to go to, even if 90% of them were just for 'training' purposes, then that's precisely what I'd do, but sadly I don't have that option. Also there's only racing during race season. There might be 10 or 12 races during the year I can actually get to and afford to do.

I've wished someone would create something interactive, like a video game, that would teach race tactics. Reading books and watching races on TV are fine up to a point, but people tend to learn better when you're interacting with something instead of just being passive.

>>1050591
Well, what's causing the problem?

Is your bike fit correct? Have you been to someone who does it professionally? My old coach used to race, and he is an experienced physical therapist specializing in sports injuries, so he has extra insight into problems like this, can you find someone like that to look at your bike fit?

Could it be a muscle imbalance problem?

>>1050620
I've had the same exact fit for 4,000 miles (saddle height, stem height, crank arm length), and only now does it hurt. I think it is residual pain from my last few races but I am and have been sick for the past 6+ days (leading me to think this is some surreptitious illness I have), but this is truly debilitating and I cannot even make 10 miles without horrible pain.

>>1050641

Did you check to make sure the saddle height hasn't very slowly come down a bit without you noticing?

>>1050652
The pain is in both the lateral and medial sides of both knees, which typically doesn't correlate to saddle height and instead directly to foot float. I've been using the same 4.5 deg float cleat (though I've replaced them after excessive mileage last month), but this knee pain has has been directly correlated to my current sinus infection, leading me to believe it's the result of completely shit timing of some inflammatory sickness. The doctor has prescribed a supposedly-great anti-inflammatory so I pray to Christ it's what it's cracked up to be

I aint ride in like 3 months
it was above -90F yesterday so I took my cross bike out

Im all fat from winter

go down decent I on loop that has radar sign
usually clock about 28mph during summer on road bike coasting at 118-120lbs

now im all fat at about 135lbs
radar sign clocks at 35mph on squishy ass cx tires at like 20psi

being light is a meme

>>1050681
your knee pain is from tight hamstrings

all that shit about biomechanics and bike fits is a meme to get your shekels

your hamstrings wrap around the front of your knee and yank on your patellar tendon when they tighten up

they tighten up after use

stretch them every day twice a day for 5 minutes

you will never have knee pain again after about a month of this

>>1050684
For most cyclists being at skeleton weight is a meme.

does anyone know from what race or where can i watch a longer video of this gif?:
http://www.humillados.com/?p=386362

(cant upload here cause its over 4mb)

no it aint spam or anything strange. its a leader of a race missing a turn and getting into another road.. shats! thanks!

>>1050735
He's not the race leader, just the guy at the front.

And it's either a later stage of Vuelta a Andalucia or Volta ao Algarve. like stage 4 or 5 of one of those those. Could be a final stage of Tour of Oman too but I don't think so.

check steephill.tv

>>1050619
I literally said to watch pro racing as well. That was huge for helping me understand road racing. It's free.

>>1050652
desu i think this happened to me. Thanks for reminding me to check

>>1050740
thanks! it was stage 4 of vuelta a andalucia. the commenters didnt say much about it though. cheers.

>>1050741
I literally said watching racing on TV is fine up to a point, and by the way it's not like it's on every night. Watching it on TV doesn't necessarily work for everyone either.

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Ive been having a cramp problem since a month or so. I would get cramps even on short rides, in both legs at the same time. Usually the calves first and then a bit later the upper legs can go too. I usually never got cramps, even on the long rides where I ended up completely dead and depraved of all energy. These days I would get cramps even after only 40 minutes of riding, and I would feel totally great and comfortable up until the point where the cramp suddenly sets in, usually an acceleration. From then on my legs will hurt all the way home and I dont dare to put down any power.
I have not changed my position on the bike or my nutritional habits at all, so I really have no idea what causes this. Its really frustrating because it prevents me from doing any type of long ride, even if I feel perfectly strong and up for it.

Does anyone have any ideas about this?

>>1050850
up intake of salt, potassium, drinking during ride not before

>>1050850
You say it starts in your calves then progresses up your leg. Do you mean it goes up the BACK of your leg (hamstrings)? If so then it might be sciatica.

>rode 3 hours
>ate a large pizza
besides a bit of protein, that's all I've eaten and all I probably can eat the rest of the night. Fuck me I'm hungry lol

do i get the 110 or 130 bcd power2max/rotor combo? im leaning towards 110 so i can use smaller chainrings if needed

>>1051257
I'd go for 110. I don't know if 130 really has any advantages, maybe stiffness? But having all gearing options would far outweigh that.

>>1051263
Exactly, and if I'm going to race cross next winter having a powermeter I can swap over for that ould be nice

>>1051263
This, I can't think of any reason to go for 130.

>>1051271
TT

I've been really enjoying lifting 2 times a week... all leg and core but I think it's been really beneficial with my power transfer. 15-30 second attacks feel a lot different, a lot more stable.

Anyone else do some structured lifting?

>>1051357
I spend 3 days a week for 10 weeks in the Fall through early Winter at the gym, rebuilding.

>>1051357
If you don't spend at least three days per week during the off-season and at least one day per week during your season on the gym you're doing something wrong.

anyone ever fuck around with training in ketogenesis/low carb riding?

I've been doing it for a week in full keto zero carbs and 20 miles/2k of gain at grandma pace is the most brutal shit I've ever experienced

It feels like I am suffocating constantly

I read some cyclist who did testing and went from an aerobic ceiling of 110 bpm before keto to 165 bpm which is pretty incredible

his top end power dropped though but he was majority aerobic into sub threshold

I usually have really good 5 minute power and crappy 30 minute power because I eat a ton of carbs usually

>>1051271
having a 39t as your low isn't that big of a deal really. The Spread of 53/39 feels so much better than 50/34. I fucking hate traditional compact cuz of that jump and I'm a low power rider in northern new england where its all super steep shit all the time.

that said, 52/36 is fucking wonderful

go 110 and get 52/36 with a 11/28

>>1051562
>anyone ever fuck around with training in ketogenesis/low carb riding?
That sounds absolutely nuts to me.
>It feels like I am suffocating constantly
Well, that makes perfect sense. Basically you're starting out, from the very first pedal stroke, in a severe state of 'bonking'. I'm kind of surprised you don't pass out and fall off the bike, doing that.
>I read some cyclist who did testing and went from an aerobic ceiling of 110 bpm before keto to 165 bpm which is pretty incredible
I wouldn't recommend this, not at all.
The most I'd recommend, based on my own experience and experimentation with getting down to 'race weight', is just limiting carbs.
Cut the amount of carbs you normally put in your bike bottles down by half.
For any ride of 90 minutes or less, bring just plain water.
Off-bike, limit carbs to no more than 40% of your total daily calories. You could probably go as low as 30%, but you won't be putting in any long hard efforts that way, either.

>>1051564
>52/36 is fucking wonderful
>52/36 with a 11/28
I'd tend to agree with you. When I finally get a new bike, that's what I think I'd prefer to have. Best of both worlds.

Slightly off-topic, but does anyone have any fucking idea what happened to the pic at the top of this thread? It's not saying 'image deleted', and when the page renders it allocates space for it, but the pic is just plain gone.

>>1051582
training with no carbs at a slow pace is like distilled endurance riding in theory

you are building up tons of ketones and aerobic mitochondria whilst doing it which is the point

it seems crazy though, I read stories of people riding 100 miles in keto or running a ultramarathon in keto

I'm going to try the over/under approach this build of 4 days keto Z2 riding then carb up like crazy and do a day of VO2max interval and repeat for a couple months

>>1051585
I feel like for a racing scenario, this is really stupid. Sure, you CAN ride 100 miles keto or whatever, but you probably won't be very fast.

There are no pro keto riders. Vegans, yes (and no vegans in the world tour I assume), but not keto.

Carbs are just too good as pre, post and during race food.

>>1051585
Here's my problem with the idea, though: You couldn't operate above Zone 2 intensity that way. The higher the intensity, the greater the glycogen-to-fat ratio you're using. If for instance you tried to ride for an extended period even in just Tempo, I'd expect that after, say, 20 minutes, you'd not only completely bonk, but you might just pass out, your blood sugar so low you wouldn't even be able to stay conscious. That couldn't be healthy for you. At the very best you might be able to do something as extreme as this during pre-Base, or early Base, but not beyond that point.

This is all just my not-so-scientific opinion based on experience and my own sensibilities. If you want to post articles or research papers from credible sources (not just some guy riding his bike) explaining that this works, won't hurt you, is beneficial, and overall isn't just the ravings of some madman on a bike, I'll read them, but my own experiences of getting down to race weight by limiting carbs during Base, as I've described in an earlier comment, show me that if I went to the extreme you're describing, I'd probably be getting passed by grannies on adult trikes and feeling like total crap afterwards. Without data from studies done by very credible sources, I wouldn't take a chance of fucking up an entire race season because I was experimenting with some highly questionable training methods.

>>1051591
The faster/harder you go, the more you need carbs, plain and simple. I'd challenge anyone on keto to go do 40 minutes at Threshold. They'd lose.

>>1051564
>>1051271
>>1051583
I'm running a 52/36 right now and its pretty good. I think I'll go for the 110 bcd 52/38 when I buy the powermeter.
thanks for the opinions nerds

>>1051591
Sky does a lot of low carb training

point is not to race in keto/low carb, just train aerobic systems with it

>>1051662
That seems like a good spread

for some reason the 50/34 jump always seems to misalign with the rear cog interms of smooth transition for what gear you are wanting, like adjusting 1 cog in the rear is too little, but 2 is too much, and even though 52/36 is the same 16t jump, it never feels as wonky

Hey everyone, thread is now on AUTO-SAGE.

Here's the replacement thread: >>1051703 please post new discussions in there, thanks.