justcycling.myfastforum.org

Derry Hill · Joined: 11 Nov 2007 Posts: 16 Location: Wiltshire

Hi all,
Any advice would be greatly appreciated.
I cycle for fun and to keep fit. As well as cycling to work 5 days a week I go out on weekends for longer rides and generally do a couple of sportives a year to keep me focused.
Problem I have is that I cycle with a couple of other guys on the weekend who are leaving me struggling on the flat.
I live in a fairly hilly area on the climbs I am able to ride them off my wheel no probs but suffer between them.
Now I'm not a lightweight (about 80kg and just over 6'00), are there any tips you would be willing to pass on for me to work on to improve my power on the flat?

cyclingtv · Joined: 22 May 2007 Posts: 3476

just a thought.. maybe they're pissed.. give this a try.. imo..
maybe if don't try to ride them off your wheel on the climbs..
maybe they won't attack.. trying to ride off their wheels on flats..
a group of three on a club ride should always try to work together..

Derry Hill · Joined: 11 Nov 2007 Posts: 16 Location: Wiltshire

That's a fair point, I don't think I explained myself very well. It's not that I do ride them off my wheel on climbs, it's just that I appear to be better on the climbs where power doesnt seem to be an issue. So if I have the power on the climbs why am I struggling on the flat?
Is it a technique thing or perhaps you use different muscle groups when climbing?

cyclingtv · Joined: 22 May 2007 Posts: 3476

there are many on here that can give you good advice on this.. give it time..
you're a big guy for me to think climbing is your main strength.. do try
training on flats pushing bigger gears.. spinning less.. adding more power Wink

Derry Hill · Joined: 11 Nov 2007 Posts: 16 Location: Wiltshire

Thanks for that, you're quiet right my climbing ability is by no means legendary Crying or Very sad

it's all relative. With regards to bigger gears is it a case of just cranking it up a cog or two and just getting used to it or short concerted efforts in a bigger gear? Also wonder about pushing a big gear at this time of year, would anyone recommend waiting for warmer weather (to protect the knees) or is that just a phallacy?

cyclingtv · Joined: 22 May 2007 Posts: 3476

look here for some good ideas/feedback.. the 'Training Diary' thread Wink

since Nov 2007 http://justcycling.myfastforum.org/ftopic1629-0-asc-0.php
more recently.. http://justcycling.myfastforum.org/ftopic1629-0-asc-580.php
I'd think.. posting your situation there will get you responses gl Very Happy

thunderthighs · Joined: 26 Apr 2007 Posts: 1481

its abviious that constant speed tags you.. leg speed is low.... spin around 100
rpm.. weekday...then big ring interval week end.. and yopu are not big.. that 80kg at 6ft tall.. you shud jam on those flats..ciao
_________________
io sono bello....and talent to boot...to bad.

Derry Hill · Joined: 11 Nov 2007 Posts: 16 Location: Wiltshire

That's great, thanks for that both. One last question then, intervals, during a 100km ride, how many, duration of each, just so I have something to work with.

Cheers

last km · Posted: Sun Jan 18, 2009 10:19 pm Post subject:

CapeRoadie · Posted: Sun Jan 18, 2009 10:31 pm Post subject:

Bartali · Joined: 06 Oct 2006 Posts: 7730 Location: Hertfordshire

What Last KM, Cape and TT said. Don't do intervals on a 100km ride and please don't push big gears if you can't handle them - a sure way to bust your knees up. TT advocates big gears and I believe he is right - but find what's right for you, your legs and the wind and terrain you are riding in.

thunderthighs · Joined: 26 Apr 2007 Posts: 1481

Ralphnorman · Joined: 20 May 2007 Posts: 3962 Location: Dundee

Bartali · Joined: 06 Oct 2006 Posts: 7730 Location: Hertfordshire

How tall / heavy are you Ralph?

last km · Posted: Mon Jan 19, 2009 6:53 pm Post subject:

54x15 thats mine
on a flat.. spin the gear rite out..

Thats a pretty sizeable gear (97.2")......... can see where you got your name from Wink

1 min interval with 3 minutes rest.. 6 in 1 hour...

TT I dont want to be nit picky, but as we giving advice here , that doesn't work out........
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Last km a.k.a "The Tewkesbury Badger"!!

SMarauder Memorial Trophy Winner 2008

Derry Hill · Joined: 11 Nov 2007 Posts: 16 Location: Wiltshire

Thanks everyone, I'll try to take it all on board.

As a start, my daily commute is 15km each way on nice quiet country roads so I figure I could start with some intervals a couple of times a week (even better now that I actually made it home without having to put my lights on tonight for the first time since early November) Very Happy

Just signed up for my first sportive of the year in April, so I'll just slowly increase the mileage when I go out every other weekend.

Still getting used to the longer rides (only started them last year), TT you're cruel, garbage miles! they managed to help me lose a stone over the last 10 months so they must be having some benefit.

Bartali · Joined: 06 Oct 2006 Posts: 7730 Location: Hertfordshire

Please don't take the 'garbage miles' personally. We're all doing em!! Smile

cyclingtv · Joined: 22 May 2007 Posts: 3476

last km · Posted: Mon Jan 19, 2009 9:11 pm Post subject:

Am I missing something here ?

6 x 1 min intervals with 3 mins rest = 24 mins ?

So for that to be true, for each hour of riding the 100km you do 6 sets per hour...... however, thats a cruel /tough regime for a novice....it would be pretty hard as an Elite / Pro.

Its not something I would advocate, probably put most people off cycling for good........over to our panel of "experts" Wink

_________________
Last km a.k.a "The Tewkesbury Badger"!!

SMarauder Memorial Trophy Winner 2008

thunderthighs · Joined: 26 Apr 2007 Posts: 1481