Another Serotta challenge ...

[jeffg]

at least for myself.

My goal for this week is to spend one session on the trainer in excess of five hours.

Any masochists out there want to better that? Of course, I'll probably be happy if I make 15 hours total training or one 5+ hour stint on the trainer given my work/family schedule.

Hey Bill Bove: Here is one time I won't begrudge you your AC during the winter! Do it for the folks you mock in the Northeast!

[dirtdigger88]

Do you have children? Do you ever want or want more children? Do you love a little pickel tickel now and then? Do not ride on a trainer for 5 hours!!!! :crap: You may need Viagra before your time.

Jason

[William]

Naw,
If he really wanted to mock us he would post a picture of himself wearing nothing but a Tri-Speedo :eek:, riding into the sunset, in front of a beach with many gorgeous women standing around.

C'mon Bill, mock us! I dare you!
I double dare you!
Ok, I double dog dare you!!


William ;) :D

5 hours on a trainer...can't do it. I would rather ride 5 hours in sub-zero temps. :p

[davids]

:eek: My goal is to spend more than 30 minutes - just more than 30 minutes, like 3 seconds more that 30 minutes - on the trainer at a time.

You've pretty much defined masochism, as far as I'm concerned. No thank you!

[Tom]

Ride the trainer watching the Giants game this weekend. All of it.

Me: "Throw the ball, moron! Throw it! Just throw it away!"

Warner: "Where is everybody? Throw it to him? No, what about him? No, he plays for the other team. No, wait, he doesn't! He's one of my guys, too! No, now he's not open. What about him? No, he said my wife should have stayed back home at the trailer park. How abou... oof!" as six defensive linemen, initially mesmerized by his statue-like pose, decide finally to run him over.

Now Manning gets to go out there and find out exactly how bad Coughlin's coaching really is.

[Ozz]

...My goal for this week is to spend one session on the trainer in excess of five hours...

Is this your idea, or that of your dominatrix? ;)

[Climb01742]

5 hours?! holy moly, i can barely endure 1 hour! i'm with william...would sooner freeze outside than endure even a few extra seconds or minutes on a trainer. jeff...you're either a god or a lunatic. :D

[dirtdigger88]

Ride the trainer watching the Giants game this weekend. All of it.

Me: "Throw the ball, moron! Throw it! Just throw it away!"

Warner: "Where is everybody? Throw it to him? No, what about him? No, he plays for the other team. No, wait, he doesn't! He's one of my guys, too! No, now he's not open. What about him? No, he said my wife should have stayed back home at the trailer park. How abou... oof!" as six defensive linemen, initially mesmerized by his statue-like pose, decide finally to run him over.

Now Manning gets to go out there and find out exactly how bad Coughlin's coaching really is.

I am glad you guys get Kurt Warner now. Yeah so he won us a Super Bowl- that guy is a wimp. I was so sick of his crying- and his wife- please don't get me started on that crazy woman. Thats a good one for you ;)

Jason

[jeffg]

Do you have children? Do you ever want or want more children? Do you love a little pickel tickel now and then? Do not ride on a trainer for 5 hours!!!! :crap: You may need Viagra before your time.

Jason

Am I missing something? Is there a real difference between riding on a trainer and riding on the road in terms of affecting your :banana:? I have ridden on the road for 10-16 hours at a stretch, so that seems like the thing that would lead down the Bob Dole route, no?

For the record, I have a one-year old son and we are expecting another in March. All systems go ... ;)

Also, the masochism comes from working early/late and not being able to ride in the light. Taking my Nightrider and riding around Manhattan seems like a bad choice ... :crap: :crap: :crap:

[dirtdigger88]

Am I missing something? Is there a real difference between riding on a trainer and riding on the road in terms of affecting your :banana:? I have ridden on the road for 10-16 hours at a stretch, so that seems like the thing that would lead down the Bob Dole route, no?

For the record, I have a one-year old son and we are expecting another in March. All systems go ... ;)

Also, the masochism comes from working early/late and not being able to ride in the light. Taking my Nightrider and riding around Manhattan seems like a bad choice ... :crap: :crap: :crap:

YES there is a difference. The bike moves side to side out on the road- you stand up- slide back and forth- etc. I really can not ride on my trainer for more than 45 minutes with out becoming "numb" down there :crap: This is not a good thing as you can imagine. Major- major difference in being on the road and being on the trainer. At least that is my experience. I am sure others will chime in. I just try to protect my boys as much as I can.

Jason

[oracle]

the problem as i see it, is that for most people, riding on a trainer exposes them to a different style or rhythm on the bike; most people tend stay seated longer on a trainer than on the road, causing a greater duration of pressure applied to th pudenal nerves and arteries.


love,

oracle

[Tom]

and that kind of time should be no problem...

it is now clear to me that somehow Tom Coughlin and Kurt Warner rode their trainers for five hours while standing on their heads. No mean feat, I grant you, but that explains the numbness from the shoulders up.

Oh, yeah, Gary Bettmann too.

[Kevin]

Ride the trainer watching the Giants game this weekend. All of it.

Me: "Throw the ball, moron! Throw it! Just throw it away!"

Warner: "Where is everybody? Throw it to him? No, what about him? No, he plays for the other team. No, wait, he doesn't! He's one of my guys, too! No, now he's not open. What about him? No, he said my wife should have stayed back home at the trailer park. How abou... oof!" as six defensive linemen, initially mesmerized by his statue-like pose, decide finally to run him over.

Now Manning gets to go out there and find out exactly how bad Coughlin's coaching really is.

Tom,

I am glad to see that there is another long suffering Giants fan on the forum. As far as Manning goes, I have one word for him ......... RUN.

Kevin

[Tom]

or am I a Giants fan. More a Patriots follower because I'm from Vermont, a New England state so it's kind of de rigeur. It's just that bad football makes me start 'helping' the players. The weird piece is that the Patriots play bad football but somehow manage to win nearly every game. I can't figure it out.

And while I'm busily hijacking this thread, how about Spurrier replacing Lou Holtz? There's a big improvement, eh? The child replaces the senile.

OK, I'm done.

[William]

Riding on the road you are constantly weighting and unweighting your body as you ride over crappy road surfaces...floating on the pedals as it were. If you don't, it's going to be a very jolting ride. It constantly releases any pressure from down under mate. :rolleyes:


William

[Too Tall]

After reading this I have to go wash my face and have a drink. Not necessarily in that order.

Jeffg, you are my hero. Setting goals is a real and relevant part of our healthy lifestyle and you've "thrown down" at just the right time. Just before the holiday gluttonfest(s) and at the start of a new yr. Most excellent. I'd like to see you thrown in a performance parameter to go with the time goal which will make it a benchmark goal for next time.

[jeffg]

I managed three hours last night after work until my son woke up and that was the end of that. The first two hours are fairly easy mentally, but then it definitely gets tougher. Adding another two hours will be a challenge.

Too Tall --

I normally have a structured workout planned on the trainer, but now it's a tool to get base in during the week when I can't ride outdoors. The structured sessions are normally shorter (can range from 1.5-3.5 hours) and have definite watt/HR parameters. I have not done intensity work in a while so I am guessing starting with it in a few weeks will be tough. I may start a bit early since I will have about 3-4 weeks in Dec/January where we will be moving and there will be little biking, but hopefully lots o' cross training. :banana: :banana:

[Too Tall]

In that case might I suggest capturing "efficiency" parameters eg. distance plotted with avg watts and hr. This will give a summary of your ability to efficiently exercise sub AT during your base period. We use a modified version of this to race each other without going into hammer mode. Keep HR just below percieved LT and focus on form...see how far you can get in X amt. of time. Try it, cool test. Very good measure of base fitness, recovery etc.

OY! my coach just asked for my "Goals" for all of 05'. He breaks it into: Overall "A" Goals ,Performance Goals, Key Events and Performance Parameter Goals and requires 3ish of each per 3 month block. Good thing I keep notes!!!

Looking back at past data can be scarey. "YOU MEAN I HAVE TO DO BETTER THAN THAT?????" (nearly spilling his scotch).

[jeffg]

In that case might I suggest capturing "efficiency" parameters eg. distance plotted with avg watts and hr. This will give a summary of your ability to efficiently exercise sub AT during your base period. We use a modified version of this to race each other without going into hammer mode. Keep HR just below percieved LT and focus on form...see how far you can get in X amt. of time. Try it, cool test. Very good measure of base fitness, recovery etc.

OY! my coach just asked for my "Goals" for all of 05'. He breaks it into: Overall "A" Goals ,Performance Goals, Key Events and Performance Parameter Goals and requires 3ish of each per 3 month block. Good thing I keep notes!!!

Looking back at past data can be scarey. "YOU MEAN I HAVE TO DO BETTER THAN THAT?????" (nearly spilling his scotch).

TooTall --

Yes holding yourself to better performances can be intimidating. I don't keep a journal, so I don't have to keep myself to the strict standards your coach leads you to. I know what you mean, though, about spilling the scotch. I have taken at least an hour off my DC PRs last year, so I am intimidated to try to equal those performances, much less better them by an hour.

As far as the efficiency component, I think of hard, but sub AT efforts as "tempo" or "medio" and that forms the core of my training after I get some easy base hours in. My goal is to get 100 hours in the next six weeks (most probably on the trainer :crap: :crap: ). Then I will start adding medio intervals (0.5-1.5 hours) and finally 2X20 type intervals. Thoughts?

Hope your season goes well! Mine will hopefully be centered around the Devil Mountain Double and Dolomite Cycling Marathon. We'll see ...

[vaxn8r]

Jeff, what sort of trainer are you using? Are you talking 5 hours in the saddle with no breaks off the bike? What kind of resistance are you using? Is there a calcualted Watt meter or anything like that?

I have 10, 15 and 20 mile trainer workouts. These are set harder than riding on the road. My 20 miler takes about 1 1/2 hours due to the resistance I've been using. I usually do about 20-25 minutes, get off, get a drink and get back at it. No way could I go much more than that without turning the resistance completely off. I also can't keep up with the sweat losses. Even if I drink continually, I sweat so much I always lose 2-4 pounds per 60 -90 minute session. Just curious how you handle these issues. My guess is the intensity has to be dialed way back.

[Climb01742]

you guys must be mentally damn tough, or i'm a wuss. my brain burns out on a trainer far before my body. am i missing a "trick"? how do you stay mentally focused beyond an hour?

[jeffg]

Jeff, what sort of trainer are you using? Are you talking 5 hours in the saddle with no breaks off the bike? What kind of resistance are you using? Is there a calcualted Watt meter or anything like that?

I have 10, 15 and 20 mile trainer workouts. These are set harder than riding on the road. My 20 miler takes about 1 1/2 hours due to the resistance I've been using. I usually do about 20-25 minutes, get off, get a drink and get back at it. No way could I go much more than that without turning the resistance completely off. I also can't keep up with the sweat losses. Even if I drink continually, I sweat so much I always lose 2-4 pounds per 60 -90 minute session. Just curious how you handle these issues. My guess is the intensity has to be dialed way back.

Vax --

Trainer: Cardgirus
Resistance: Many ways to set on this thing. You can have a constant resistance in watts independence of cadence (great for 2X20s, cadence pyramids, etc.) or ride a stage and use the gears to stay within your desired watt/Hr parameters.

Right now the intensity is low since it is base period, but from what TT indicates, as long as you stay below AT you are ok (?) so I may up it a bit.

As far as intensity and workout duration, five hours involves a series of intensities, but mainly endurance. It seems to me that if you wanted AT work you would do 2-3 2X20 (or so), or shorter, higher intensity for Vo2max. I try to focus on levels just shy of LT for 1-1.5 hours at a stretch. For example, once base is over I would warm-up for 30 minutes, "climb" the Gavia for 1:05-1:10, recover for 10 minutes, hit another climb that takes about 1 hour (Kandel, Santa Barbara, etc.) and try to keep the same intensity. If I am really going nuts I could try another 30-45 minutes (Pordoi, Agnes ...). before cooling down. So, a typical workout is 1-3 climbs at just below AT, for a total workout time of 2-3.5 hours. I sweat like a pig even with the fan and take breaks to get more fluids and sometimes change clothes once the first pair are so soaked through I'd be better off neck'd.

Alternatively, I often workout for 1-1.5 hours doing 2X20s or 1X40 minute interval at 2 minutes tempo, 4 minutes AT. In sum, the longer workouts often have less intensity, but are largely just as or more exhausting.

BTW, I am hoping to break 5 hours tonight! :banana: :banana: :banana:

[Too Tall]

I think you know what you are doing hoss. That is a good prescription for your goals. Yes you should also have a steady diet of high intensity brief non-adaptive intervals pre-season to raise the bar so to speak. Keeping the efforts short so you don't peak. Careful with those 2X20s right now...it's early dood. Here are some examples of this type of interval:

This is 15minute warm-up, and then 3 blocks of 10 minutes each w/ good recovery after each 10 min. block

Each block is 15seconds ON-to go 540watts ON, and 180 watts OFF- 15seconds is OFF period. IF you need more recovery time, take it. HR should come back and stabilize just below AT.

Repeat continually for 10 minutes. Then 5 minutes= EASY spinning , and then next block. Cool-down for 15minutes afterward.

Effort / Watts is going to be about 150% of what you'd do in a TT eg pretty freakin' hard. Don't try to figure it using HR. "ON" is real HARD and "OFF" is just turning the pedals. Wattage here is what I use not what you use....it is just for example sake.

Here is 20 min. thing for you to add to this workout: (5) big gear intervals- 53:13 – 50 rpm from 12 mph to 31 mph. Watts are around 200 mark for most of this eg. pretty low watts...just wind it up.

[RABikes2]

For me, working out indoors or riding a trainer is like watching paint dry. :crap: :crap: You guys are tougher than nails! My helmet is off to you. :banana:

RA

[RABikes2]

I'm out the door for a quick 30 miler before appointments. Is this where I say, "Wish you all were here!"? ;)

[jeffg]

I think you know what you are doing hoss. That is a good prescription for your goals. Yes you should also have a steady diet of high intensity brief non-adaptive intervals pre-season to raise the bar so to speak. Keeping the efforts short so you don't peak. Careful with those 2X20s right now...it's early dood. Here are some examples of this type of interval:

This is 15minute warm-up, and then 3 blocks of 10 minutes each w/ good recovery after each 10 min. block

Each block is 15seconds ON-to go 540watts ON, and 180 watts OFF- 15seconds is OFF period. IF you need more recovery time, take it. HR should come back and stabilize just below AT.

Repeat continually for 10 minutes. Then 5 minutes= EASY spinning , and then next block. Cool-down for 15minutes afterward.

Effort / Watts is going to be about 150% of what you'd do in a TT eg pretty freakin' hard. Don't try to figure it using HR. "ON" is real HARD and "OFF" is just turning the pedals. Wattage here is what I use not what you use....it is just for example sake.

Here is 20 min. thing for you to add to this workout: (5) big gear intervals- 53:13 – 50 rpm from 12 mph to 31 mph. Watts are around 200 mark for most of this eg. pretty low watts...just wind it up.


Thanks TT --

Yes, I am actually saving 2x20s for now. It's hard for me to avoid doing the 1 hour tempo workouts since those are my "favorite" and seem most fundamental for a DC with mucho climbing. I just need more hours! Darn job :crap: :crap: