JC Cyclists.

Do you guys run power meters? I have researched a little bit to see what it out there other than the Quarq (only compatible with SRAM) and a rear wheel power tap. Not a fan of either of these, mostly because you either need one per bike or one per wheel set and they aren't cheap.

I started looking per other pedal of crank based systems and came across Metrigear's vector power meter. I've got to say, it would be perfect especially as I am interested in swapping to the speedplay pedal. Upon further research it looks like Garmin bought them last year, changed the design in a bad way, and decided to manufacture a solid state unit in a cheap Japanese, Keo clip compatible, pedal. Garmin, while most of their products are great, has a bad reputation with first generation designs too. The other products I came across has something strapped you your shoes or were wired in some way.

Any ideas, preferable something compatible with speed plays if it is pedal based?
 
Too expensive for me at this point. I am 95% recreational, riding to get as fit as I can for my age. I will probably do a couple of local races this year for fun, and if I am lucky I will be competitive for 40+ dudes. While I would love the info, I don't think I can justify the cost for my ability or goals. I am looking forward to having heart and cadence again with the new GPS/computer.
 
I used to have a PowerTap, actually I still have a hub but it's not built up. The previous one broke and was replaced under warranty but I never had a wheel rebuilt. I too was excited for the Metrigear/Speedplay combo but then they changed the pedals.

When I trained with power I was strong and light. I was very focused, rode lots, and really watched what I ate. Then we had another baby and I went back to flying more so just went back to riding when I could. That's still my training plan, just get out and hammer when I can. If you're detail oriented, focused, and disciplined you can really increase your fitness training with power. Now I just go out with my friends and we beat up on each other, overall I'm probably not as strong as I was 2-3 years ago but I have way more top end and am probably having more fun.
 
EDUC8-or said:
I used to have a PowerTap, actually I still have a hub but it's not built up. The previous one broke and was replaced under warranty but I never had a wheel rebuilt. I too was excited for the Metrigear/Speedplay combo but then they changed the pedals.

When I trained with power I was strong and light. I was very focused, rode lots, and really watched what I ate. Then we had another baby and I went back to flying more so just went back to riding when I could. That's still my training plan, just get out and hammer when I can. If you're detail oriented, focused, and disciplined you can really increase your fitness training with power. Now I just go out with my friends and we beat up on each other, overall I'm probably not as strong as I was 2-3 years ago but I have way more top end and am probably having more fun.
Click to expand...
From looking at your rides from yesterday on Strava your avg speeds looked like you were on a TT bike. You must have a good top end. Do you do CRIT racing?
 
I don't own a TT bike, I was on my Cannondale SuperSix. Yes I've done crit races. Didn't do any last year but in years past I had a couple top 3's but no wins.
 
Pilotforhire587 said:
From looking at your rides from yesterday on Strava your avg speeds looked like you were on a TT bike. You must have a good top end. Do you do CRIT racing?
Click to expand...

It's Not About The Bike.

Get yourself a steel hard tail mountain bike with some slicks on it and enter some road races. Once you can destroy with that, go back to carbon.
 
jtrain609 said:
It's Not About The Bike.

Get yourself a steel hard tail mountain bike with some slicks on it and enter some road races. Once you can destroy with that, go back to carbon.
Click to expand...
Don't sell yourself short jtrain609.


EDUC8-or said:
I don't own a TT bike, I was on my Cannondale SuperSix. Yes I've done crit races. Didn't do any last year but in years past I had a couple top 3's but no wins.
Click to expand...
I only ask because that 40 mile ride you did had an avg speed over 20 mph, most of the rides my race buddies and I do are around 18 to 19mph avg. unless its a race. Thats moving man!
 
jtrain609 said:
It's Not About The Bike.

Get yourself a steel hard tail mountain bike with some slicks on it and enter some road races. Once you can destroy with that, go back to carbon.
Click to expand...
Don't sell yourself short jtrain609.


EDUC8-or said:
I don't own a TT bike, I was on my Cannondale SuperSix. Yes I've done crit races. Didn't do any last year but in years past I had a couple top 3's but no wins.
Click to expand...
I only ask because that 40 mile ride you did had an avg speed over 20 mph, most of the rides my race buddies and I do are around 18 to 19mph avg. unless its a race. Thats moving man!
 
This is a little late in the off season to ask this but I am still stuck on the trainer for another 5 weeks.

Do you guys have any specific work outs you do on the trainer out side of your spinerval or sufferfest videos?
I have a few that I will share, The garmin helps a lot now as you can preprogram work outs into it and it will keep time and track of the work out for you.

Here are mine.

Spin ups
10 minute warm up
Next do 3 sets of 5 reps with 5 minutes rest between sets. Each rep is as follows.
10 seconds at 110 to 160 RPM, then 50 seconds of 90 to 100 RPM cadence.
15 minute cool down

Varied Cadence
10 minute warm up
During the work out shift to maintain 70% to 80% of your max perceived effort or FTP (if you have a power meter)
12 minutes keeping cadence between 90 and 100 RPM.
12 minutes keeping cadence between 75 and 85 RPM.
12 minutes keeping cadence between 100 and 110 RPM.
14 minute cool down

Endurance Ride
1 hour work out, warm up and cool down included, keep cadence comfortable and aim to maintain 80% FTP

Sprint Intervals
(do not do more than twice per week)
10 minute warm up
This work out consists of 3 sets of 5 reps, in each set during the "on's" go as hard as you can while shifting to maintain a cadence with in the given window. Continue to maintain cadence during the 50 second rest periods.
Set 1
-5 reps of 30 seconds on followed by 50 seconds rest at 90 to 100 RPM cadence.
5 minutes rest
Set 2
-5 reps of 30 seconds on followed by 50 seconds rest at 100 to 110 RPM cadence.
5 minutes rest
-5 reps of 30 seconds on followed by 50 seconds rest at 90 to 100 RPM cadence.
5 minute rest
10 minute cool down
 
I don't have anything specific besides the Sufferfest videos, but those are similar to the workouts as you list (with added video fodder, tunes and cues). I try to mix it up, but I have been focused on one called "There is No try" lately. Beyond the workout below, I usually add another 30 minutes between the warm up and cool down, with each workout being between 70 and 90 minutes. This is the workout from the title above, which is all intervals and you start at a 7.5 of 10 for effort and finish at a 10 of 10 for effort in each 4 interval set.

WORKOUT DETAILS:
  • 7:00 Warm-up
  • :15×4 – each 15 seconds gets faster
  • 1:00 recovery
  • :30×4 – each 30 seconds gets faster
  • 1:00 recovery
  • :45×4 – each 45 seconds gets faster
  • 1:30 recovery
  • 1:00×4 – each 1:00 gets faster
  • 1:30 recovery
  • 2:00×4 – each 2:00 gets faster
  • 2:00 recovery
  • 1:00×4 – each 1:00 gets faster
  • 1:30 recovery
  • :45×4 – each :45 gets faster
  • 1:30 recovery
  • :30×4 – each :30 gets faster
  • 1:00 recovery
  • :15×4 – each :15 gets faster
  • 4:00 Warm-down
 
jtrain609 said:
It's Not About The Bike.

Get yourself a steel hard tail mountain bike with some slicks on it and enter some road races. Once you can destroy with that, go back to carbon.
Click to expand...

There's a guy who grew up around here that comes back to visit his parents from time to time. He's a MTB pro who is insanely strong, he rode a century with us and hung in on his mountain bike that had knobbies. He just sat in for most of the ride, but that's insane.

Pilotforhire587 said:
I only ask because that 40 mile ride you did had an avg speed over 20 mph, most of the rides my race buddies and I do are around 18 to 19mph avg. unless its a race. Thats moving man!
Click to expand...

I rode with a strong group and it was a fairly hard ride. There were 6 of us and the route wasn't super hilly. One way I got stronger is after a hard effort when everyone is sitting up I keep pushing the pace. It makes me stronger, hurts my friends the group, and (although not intentionally) raises the average speed of the ride. It hurts but really helps with recovery.

Pilotforhire587 said:
This is a little late in the off season to ask this but I am still stuck on the trainer for another 5 weeks.

Do you guys have any specific work outs you do on the trainer out side of your spinerval or sufferfest videos?
I have a few that I will share, The garmin helps a lot now as you can preprogram work outs into it and it will keep time and track of the work out for you.
Click to expand...

I try to avoid the trainer as much as possible to prevent getting burnt out, I bought a mountain bike this year to go out when it's really cold. I think I've lost some fitness compared to when I trained with power on the trainer, but I'm having more fun and am ready for next season. I understand your situation keeps you on the trainer, some workouts you could look into are 2X20's or the Tabata Protocol. Each one of those workouts hurts big time but will make you stronger. Since you don't have a power meter you can use your LTHR for the 2X20's.
 
EDUC8-or said:
There's a guy who grew up around here that comes back to visit his parents from time to time. He's a MTB pro who is insanely strong, he rode a century with us and hung in on his mountain bike that had knobbies. He just sat in for most of the ride, but that's insane.



I rode with a strong group and it was a fairly hard ride. There were 6 of us and the route wasn't super hilly. One way I got stronger is after a hard effort when everyone is sitting up I keep pushing the pace. It makes me stronger, hurts my friends the group, and (although not intentionally) raises the average speed of the ride. It hurts but really helps with recovery.



I try to avoid the trainer as much as possible to prevent getting burnt out, I bought a mountain bike this year to go out when it's really cold. I think I've lost some fitness compared to when I trained with power on the trainer, but I'm having more fun and am ready for next season. I understand your situation keeps you on the trainer, some workouts you could look into are 2X20's or the Tabata Protocol. Each one of those workouts hurts big time but will make you stronger. Since you don't have a power meter you can use your LTHR for the 2X20's.
Click to expand...


I don't have a power meter unfortunately. I've never heard of 2x20's, and is the Tabata protocol just 1 set of 8 20sec on 10sec off all out reps? I mean if you go all out that is going to hurt after 8 but I thing after a 5 minute rest you would would be good for more.

I can't wait to get back on the bike again.
 
Pilotforhire587 said:
I don't have a power meter unfortunately. I've never heard of 2x20's, and is the Tabata protocol just 1 set of 8 20sec on 10sec off all out reps? I mean if you go all out that is going to hurt after 8 but I thing after a 5 minute rest you would would be good for more.

I can't wait to get back on the bike again.
Click to expand...

Yes, that's the Tabata Protocol. Man does it suck but it will immensely help with your recovery. I would start at 5-6 reps of 20 on 10 off and work up to 8.

You can use your LTHR for the 2X20's, here's how to determine your LTHR.
http://www.trainingbible.com/joesblog/2009/11/quick-guide-to-setting-zones.html

And here is some information on 2X20's (look in the threshold section). In a nutshell do a 10 minute warmup, then work up to your LTHR and hold for 20 minutes, spin for 10 minutes, and repeat.
http://www.cyclingpowerlab.com/IntervalTraining.aspx
 
cyclingpowerlab.com is full of great information, thanks for that link. I appreciate the tips man. I am going to start working towards that as soon as I kick this cold. After being on the trainer over the last 2 weeks and now have these workouts to do as well I feel good about being able to come back strong in April. Plan is to start on the road with some medium paced slow rides just to get some long endurance rides in with a pack and then to pick up races again in May.

Thanks EDUC8-or!
 
Never seen one, but this is why I restrict my road rides to the national park roads here on the island. Most of our roads have little to no shoulder and people driving way to fast while they text.
 
Do any of you have a hard time getting your calorie needs on ride or training days? Eating healthy foods, I often find myself 1000-2000 calories below what I likely need, and even after jamming a PB&J down my throat as high calorie semi-junk food (on whole grain bread with no sugar added PB), I am still well shy of my goal at bedtime.

Right now I don't mind being 500 calories off as I am still trying to shed a few pounds, but I cant fathom how it is going to work come summer when I am working hard and riding a ton. This has not been a problem for me the last few years because I was focused on weight loss, but now I more interested in performance and maintaining power.

I already eat some of the usual healthy suspects that are high calorie (almonds, avocados, and olive oil), but I also have to be careful not to take on too much in the way of extra sugars. Any suggestions?
 
You must log in or register to reply here.
Back
Top