| Jas |
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| 27/05/2008 23:04 |
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Strength Training
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Dear CW and readers,
I wonder if you would please give me a few pointers. I have recently converted to cycling from rugby and aim to peak for a sprint triathlon in September (about 14 weeks) where the cycling leg is about 13.5 miles.
I am a 5ft 6" 13 stone mesomorph (most of which is torso) and in training 5 times a week have over 500 miles of easy cycling (up to zone 3) under my belt but am not happy with my recent average speed for this route at 16 mph and just dont think i am converting my natural running speed. I believe the winner did it in about 37 minutes last year. In short I think my strengh/power to weight ratio is poor because i struggle to turn the big gears for any signifficant time. I guess my comfortable top flat speed would be about 20 mph but know this is poor.
Now, my question is, should I squeeze some heavy squats in before the event to build more leg muscle and improve speed or do you think i should focus on trying to lose weight to improve my power?
Any advice appreciated, I really want to improve.
Cheers,
Jason
| bigoldsideofham |
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| 27/05/2008 23:13 |
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Re: Strength Training
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If you play rugby its not the out and out strength thats the issue its the delivery. My advice would be to forget strength and practice technique. Use a smaller gear and spin it at a much higher cadence than you do now for most of your riding. Occasionally do 45 min - 1.5 hour interval sessions (depending on how much riding youve been doing so far) in which you can use the bigger gears with spaced rests but again at a high cadence. Cycling 13.5 miles is not far but the difficulty comes in the blood pooling effect of the crossover - something you should realy practice to avoid a big shock on the day. Youre not heavy at all for a flatish short TT. I was doing 27.5 minute undulating ten milers at 17.5 stone and depending on the trainiing effort you put in you could realistically take 5 minutes off a 13.5 mile TT time before september. (if its all new to you). Do some local club 10 mile TT's as practice - the pain is splendid and quite addictive too!
| Jas |
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| 27/05/2008 23:34 |
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Re: Strength Training
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Thanks big gold.
I just had my first specific zone 4 ride last week with a 90% MHR for 45 minutes which was emotional.
The newbury sprint tri course is undulating with a lots of small hills. With respect to previous winners at 37 minutes i think half of the course must be uphill with those times.
I will take your advice and practice a local 10 TT.
| wuverley |
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| 28/05/2008 00:11 |
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Re: Strength Training
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To practice a TT, unless you know the course, is a bit tricky. If you do know the course, then start at the paint line on the kerb, ride as if your life depended on it, not a moments slacking, avoid the traffic , stop and log your time.
You may well be disappointed but the important thing is that if you turn up on a day when dozens of other peopke are competing you'll find you can knock at least 1 minute off a 10, or maybe 2 minutes on a fast course. To race a real 10 TT you will need to join a club or have helpful friends who are in one.
I know nothing about completing even a short triathlon but the best way to get faster at cycling is to do lots of it.
| kieran |
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| 28/05/2008 03:07 |
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Re: Strength Training
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this season i started doing intervals for the first time:
3-4 sessions of 6-10min intervals at zone 4 -5.a of LTHR (lactate threshold heart rate) more or less were the breathing starts to get laboured and the legs start to sting.
i spin a high cadence between 100-110rpm but i`ve noticed a huge inprovement in my speed, out on my regular road rides.
i regularily top 30+mph and can do large sections at well over 20+ mph.
honestly i`m surpriseing myself at times there is a huge difference from my speed last year.
i mix this up with hill rep sessions and long endurance rides throughout the week.
the combinations seems to be working well for me.
| wuverley |
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| 28/05/2008 20:34 |
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Re: Strength Training
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You top 30mph on the flat?
Come to the UK and you can be in the pursuit team or the BBAR winner.
Last time I went over 30 I'd got stuck to a bus.
| Jas |
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| 28/05/2008 23:48 |
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Re: Strength Training
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Thanks for all your advice. I can only assume by the lack of references to squats that they are either best left to the winter or the strength training is best done on the bike i.e. stomps and hills.
I wonder what sort of intensity/frequency of weight training Chris Hoy maintains through the season, the man has the legs of the hulk.
| kieran |
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| 29/05/2008 05:29 |
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Re: Strength Training
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Quote:
Thanks for all your advice. I can only assume by the lack of references to squats that they are either best left to the winter or the strength training is best done on the bike i.e. stomps and hills.
there are different schools of thought on it.
some say its pointless others its super important, even all year round for those over 40yrs (joe friel)
some say with weights some say without. so maybe its best to experiemnt and see what you find is best.
but it won`t nessesarily make you faster anyway.... just stronger.
maybe try and find the route of the triathlon and go do some training on it see what its like and then gear your training around that course, if that one race is particularily important to you.
| kieran |
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| 29/05/2008 05:39 |
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Re: Strength Training
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Quote:
You top 30mph on the flat?
Come to the UK and you can be in the pursuit team or the BBAR winner.
Last time I went over 30 I'd got stuck to a bus.
i`ll be over in the summer
but the thirty + comes in fits and starts not consistant but it still surprises me.still wouldn`t qualify me to get a certifcate from the BBAR though i`d need an average of 22mph over 50miles.
i did 19.6mph over 50 miles section of a century last week(18.6mph average for the lot)although some of that was on unpaved roads. i`d like to average 20mph one day but time is catching up with me
| Beegrich |
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| 06/06/2008 09:47 |
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Re: Strength Training
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I converted from Rugby to road cycling in May 2007. I had previously raced and ridden moutain bikes from a young age so picked up the pedals fairly easily again but having stepped away from cycling for 4 years I had put on a stone for each year I was away. In May 2007 I purchased a new bike and went to ride the Oxfordshire Classic organised by Bike-Events.
This year I am over 2 stone lighter, stronger and rode the same event in a lot shorter time.
I've just come back from riding the Nove-Colli in Northern Itlay where climbs of 18-20% have certainly cemented some strength in the legs.
At 6ft 3" I am not the best climber in the world but can hold a good average speed on the flats and also enjoy longer rides Oxfordshire (Didcot) to Devon (Busleigh Salterton).
While I like climbing to build strength in the legs (not suited to all) I have found this helps when maintaining speed on the flat. I also found club runs help to build strength and stamina.
Good luck in the preperation, keep at it as the speed and strength will come.
BeegRich