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sabcarrera

How hard should we cycle?

Taken from the Times online

Quote:
Ironman athletes put hearts at risk of fatal damage, experts warn
David Rose
People who regularly take part in endurance sports could be putting their lives at risk from damage to the right side of the heart, research suggests.

Marathons and triathalons are fast-growing events, more than 10,000 people regularly running, cycling and swimming long distances. But the super-fit athletes who train hard for such races can develop a life-threatening condition called ventricular arrhythmia (VA), in which the heart beats at an irregular rate and rhythm, according to the Belgian study.

The condition increases the chance of sudden arrhythmic death syndrome, which kills 500 healthy Britons a year.

The conditions, often treated as hereditary, are thought to have various underlying causes. The study, published today in the European Heart Journal, suggests that 82 per cent of athletes with VA have dysfunctional right ventricles, indicating that endurance sports contribute to changes in the chambers of the heart that can lead to heart attacks. Previous studies have found that VA in endurance athletes often originates from damage to the right ventricle, which pumps blood to the lungs.

Researchers at the University Hospital Gasthuisberg set out to study whether abnormal functioning of the right ventricle might be present in endurance athletes with VA and studied 22 endurance athletes aged between 18 and 55 who had been referred to them with VA. The men’s hearts were X-rayed and measured, and the results compared with the hearts of 15 male endurance athletes without VA and of a control group of non-athletes. The endurance athletes had participated in endurance sports sessions of at least two hours, three times a week, for at least five years.
CapeRoadie

Really hard. Sometimes. Training = stress + rest. Some athletes forget the rest part.
headwind

I agree doc, rest is a critical part of training...I typically do a block of three weeks of building then 1 week of recovery, each successive block adding endurance and strength. 1 day off per week and a light day mixed in.

However, the numbers dont tell teh other story...a look of the 500 fatalites with AV with say the fatalites from obesity related causes pales by comparison...so while 500 is a lot, the benes of regular exercise, regardless of present state of fitness, far outweigh the threat of a workload induced arrythmia.

Of course, Im not a physician [and for those of you on this side of the Atlantic...but I did stay at a holiday inn last night!]

hw
headwind

on another, tangentially related topic...

Im feeling criminally old today, and confessing that my age is 43.

So Im watching Keith Olbermann on TV (hes about the only sane politico and happy to go head to head with Bush and his criminally insane groupies and Bill Oreilly) the other day, and a commercial comes on...and the music is none other than the Buzzcocks (one of my all time favs) singing "Everybody's Happy Nowadays"...how cool is that...and then the commercial is for AARP (American Association of Retired Persons)!!!!!!!!!!!!!!

Are you freaking kidding RETIRED??????

I feeling sad now Crying or Very sad
CapeRoadie

headwind wrote:
I agree doc, rest is a critical part of training...I typically do a block of three weeks of building then 1 week of recovery, each successive block adding endurance and strength. 1 day off per week and a light day mixed in.

However, the numbers dont tell teh other story...a look of the 500 fatalites with AV with say the fatalites from obesity related causes pales by comparison...so while 500 is a lot, the benes of regular exercise, regardless of present state of fitness, far outweigh the threat of a workload induced arrythmia.

Of course, Im not a physician [and for those of you on this side of the Atlantic...but I did stay at a holiday inn last night!]

hw


It's just one study, not the new paradigm. Everything has a risk. The question is: How do you want to live your life? Like a blob on a sofa, or really living?
tiggertoo

CapeRoadie wrote:
headwind wrote:
I agree doc, rest is a critical part of training...I typically do a block of three weeks of building then 1 week of recovery, each successive block adding endurance and strength. 1 day off per week and a light day mixed in.

However, the numbers dont tell teh other story...a look of the 500 fatalites with AV with say the fatalites from obesity related causes pales by comparison...so while 500 is a lot, the benes of regular exercise, regardless of present state of fitness, far outweigh the threat of a workload induced arrythmia.

Of course, Im not a physician [and for those of you on this side of the Atlantic...but I did stay at a holiday inn last night!]

hw


It's just one study, not the new paradigm. Everything has a risk. The question is: How do you want to live your life? Like a blob on a sofa, or really living?


Quite true, die on the bike or die on the sofa. For me the bike - or preferably hiking in the mountains, but not yet awhile Very Happy .
CapeRoadie

A grace a dieu!
sheeponabike

I agree with this! I told my sons a while ago that i'd be happy to collapse at the side of the road in the vineyards in a gibbering heap and go out that way, rather than end up in some bloody old people's home getting on everyone's nerves.
crash48

When I get to old age, I want to annoy people! Razz Its my right.

I want to annoy them more than I do now-just to stop the comebacks off at the pass so to speak.
thunderthighs

speed kills

remember intensity is of utmost importance, keep it short and painful if you race less than 100km.. every 10 days train 4 times at most.

note.. stay away from small ring, and intervals is a must.

ciao
CapeRoadie

I agree on the intervals. Really gets you into shape fast.

Are you saying 4 interval days for every ten days, TT?

Small ring? What small ring? That's for the Dolomites only, dude.
Bartali

Come July, my small ring will be my best friend!

TT - any tips for a 42 year old riding this years etape du Tour? How do you train for long climbs in the pyrenees, when there's nothing similar where I live?

Currently I'm trying to pack as many short (1-2km) climbs as possible into my rides.
thunderthighs

10 day weeks training 4 times ... example..day1.. 54X16 1 hour hard
day 3.. intervals 6 of them 45 sec/1.5 min recovery.. day 6.. 2-4% climb
in big ring at least 3min of that intensity.. 15 min recovery/3 times.
day 7 long ride 100km big ring 54x17.. ..then start next 10 days..

ciao
headwind

54 TT? Who the hell has that on their bike?

Intervals a must bartali. Biggest issue for L'etape form the research I did is superlong saddle time, particularly climbing. If you dont have the climbs then I would highly recommend finding the longest climb you have and doing it til you match the total uphill of the stage building to that distance of course. This years is a monster (they always are). Youve done Marmotte, so this cant be too much a surprise???????????

Before my finger and prepping for my Alps misadventure, my trainer had me doing zone 3 climbing intervals 2x a week. 2x5 min, 3x5 min, 4x5 min, 5x5 min and so forth. No more than 1-2 min between sets even though your HR will recover, your legs wont. Do long tempo rides 2x a week. and short submax intervals 1x a week. One day off. Build for 3 weeks, then a recovery week of light riding.

I was doing great til the mid winter freezing then my finger. And it was great...but when I get on a 7 mile climb its still a slog.

hw
crash48

Bartali

Do your climbing intervals at different cadences and different gearings.

As TT stated, do some of your climbing in bigger gears, recover and then and do the same climb in smaller gears but faster cadences. This work wonders. Its a Ferrari training technique-sorry but you can't use his other services Wink

Also Try some climbing intervals with a 500 meter acceleration at the end of the climb at wack it up a few gears. This works well intensity wise.

With recovery between your intervals remember that you have to keep the intensity up be it power wise or HR. Its no use doing 1 min recovery and then end up doing the last intervals with less power or effort then the first ones. You need to be doing the last ones faster or at the same pace, or there is no use. You will just end up making yourself more tired with no benefit.

I long races like you are doing you still need to go hard on the flats as well so don't neglect that part of the riding as well.
headwind

crash48 wrote:
Its no use doing 1 min recovery and then end up doing the last intervals with less power or effort then the first ones. You need to be doing the last ones faster or at the same pace, or there is no use. You will just end up making yourself more tired with no benefit.


Totally agree...I ramp it up for each set so I finish pretty strong. the nice thing is getting a full 30-45 mins of climbing. Im not too sure about mixing the cadence too much. On the long climbs I find it way better to find harmony at 165 bpm and wnat to keep it steady and traiinng there builds that strength. I do shorter uphill intervals at different cadence etc, but when Im building for long climbs I want it as smooth as possible. Its a total plan though...even flat land max sprints are wonderful for climbing strength.

hw
headwind

TT you must resize that avatar immediately. i can help if necssary. hw
Bartali

Thanks Guys - Sounds like good advice. Intervals it is then!

HW - despite doing the Marmotte, this has me a bit scared. Maybe I'm putting too much pressure on myself, but last year was just about completing the course. This year there's the broom wagon (and an extra climb to worry about). Starting off at the back as well which doesn't help.
thunderthighs

tonya as is

as per my resizing of tonya, nah she looks to good to be resized..

and yes my climbing advise comes from francesco conconi who is
my dads good freind, and that was the training that Moser did in
1984 prior to his hour record attempt.

ciao
bbnaz

it is no worse than the lawnmower HW although I think the lawnmower could do more damage....
headwind

at least the lawnmower isnt in the avatar position...it took up my whole screen and posts were in the next zip code!

hw
headwind

by the way, thanks TT
thunderthighs

i rode 54..on crits..adn 53...rode... ciao
CapeRoadie

thunderthighs wrote:
10 day weeks training 4 times ... example..day1.. 54X16 1 hour hard
day 3.. intervals 6 of them 45 sec/1.5 min recovery.. day 6.. 2-4% climb
in big ring at least 3min of that intensity.. 15 min recovery/3 times.
day 7 long ride 100km big ring 54x17.. ..then start next 10 days..

ciao


Okay, found this thread.  Okay, the ten-day thing, as I understand it:

4 hard days in the 10-day period, right, TT?

Day 1:  54X16 for one hour, as hard as you can go and maintain same speed

Day 3:  Intervals at 6 X 45sec with 1.5 min recovery

Day 6:  2-4% grade hill climb in big ring with at least 3 min of WHAT intensity, TT?  You said "that intensity".  Were you talking about  the intensity of Day 3 intervals day?  Then 15 minutes recovery.  So 3 X 3min 2-4% climbs at high intensity.

Day 7:  long ride (100k = 62 miles), in 54X17 gearing.

This sounds entirely reasonable to me.  



Currently, I'm doing this:

Mon:  easy 3-60 minute spin
Tues:  6X15 spin-ups with 30-min warm-up and 30-min cool down, 1.5 hours total time
Wed:  easy or tempo 1.5-2.0 hour ride
Thursday:  decreasing intervals:  60-50-40-30-20-10 sec with tempo ride in between, resting until HR returns to tempo rate, total ride time 1.5-2.0 hours
Friday:  easy spin
Saturday:  hard 2-3 hour ride or race
Sunday:  3.5-hour recovery ride with 2 jumps or race
Ralphnorman

I'd also point out the poor South African(i think) Barloworld rider (whose name escapes me) who died from a knotted leg artery caused by over training......
CapeRoadie

Ralphnorman wrote:
I'd also point out the poor South African(i think) Barloworld rider (whose name escapes me) who died from a knotted leg artery caused by over training......


Well, you see how important TT's 6 days off are, or my easy spin days are to recovery.  Rest is built into the programme.  I am training right now (resting), Ralph.  Laughing
cardinal guzman

Cape,

got any gen on Rhodiola? Whilst buying some phosphatidylserine today, the lady in the shop suggeted it.
CapeRoadie

Rhodiola rosea has been used for a long time in Russia, Siberia and Scandanavia to help adapt to a difficult life and climate.  It contains SHR-5 which has been studied a bit, I think in Russia or Sweden, where it's used to treat mild depression.  It's used for altitude sickness too.  Here in the U.S., some people say it boosts endurance.  I don't know if it works at all.  The studies show mixed results.  A Belgian study said it worked, another two studies showed no ergogenic effect.  Everyone seemed to agree it's pretty harmless when taken as directed, and that it's a good antioxidant.

Check these out:

http://www.ncbi.nlm.nih.gov/pubme...Pubmed_Discovery_RA&linkpos=2
cardinal guzman

CapeRoadie wrote:
Rhodiola rosea has been used for a long time in Russia, Siberia and Scandanavia to help adapt to a difficult life and climate.  It contains SHR-5 which has been studied a bit, I think in Russia or Sweden, where it's used to treat mild depression.  It's used for altitude sickness too.  Here in the U.S., some people say it boosts endurance.  I don't know if it works at all.  The studies show mixed results.  A Belgian study said it worked, another two studies showed no ergogenic effect.  Everyone seemed to agree it's pretty harmless when taken as directed, and that it's a good antioxidant.

Check these out:

http://www.ncbi.nlm.nih.gov/pubme...Pubmed_Discovery_RA&linkpos=2


Thanks for that.  Smile

At £10 (about $700) for 30 tabs, I think I'll hang fire for now.
CapeRoadie

cardinal guzman wrote:
CapeRoadie wrote:
Rhodiola rosea has been used for a long time in Russia, Siberia and Scandanavia to help adapt to a difficult life and climate.  It contains SHR-5 which has been studied a bit, I think in Russia or Sweden, where it's used to treat mild depression.  It's used for altitude sickness too.  Here in the U.S., some people say it boosts endurance.  I don't know if it works at all.  The studies show mixed results.  A Belgian study said it worked, another two studies showed no ergogenic effect.  Everyone seemed to agree it's pretty harmless when taken as directed, and that it's a good antioxidant.

Check these out:

http://www.ncbi.nlm.nih.gov/pubme...Pubmed_Discovery_RA&linkpos=2


Thanks for that.  Smile

At £10 (about $700) for 30 tabs, I think I'll hang fire for now.


Laughing  Laughing  Is that the actual exchange rate!!!!  Seven hundred!!

Try sleeping more.  It's working for me.  And more water.  That's working.
thunderthighs

CapeRoadie wrote:
thunderthighs wrote:
10 day weeks training 4 times ... example..day1.. 54X16 1 hour hard
day 3.. intervals 6 of them 45 sec/1.5 min recovery.. day 6.. 2-4% climb
in big ring at least 3min of that intensity.. 15 min recovery/3 times.
day 7 long ride 100km big ring 54x17.. ..then start next 10 days..

ciao


Okay, found this thread.  Okay, the ten-day thing, as I understand it:

4 hard days in the 10-day period, right, TT?

Day 1:  54X16 for one hour, as hard as you can go and maintain same speed

Day 3:  Intervals at 6 X 45sec with 1.5 min recovery

Day 6:  2-4% grade hill climb in big ring with at least 3 min of WHAT intensity, TT?  You said "that intensity".  Were you talking about  the intensity of Day 3 intervals day?  Then 15 minutes recovery.  So 3 X 3min 2-4% climbs at high intensity.

Day 7:  long ride (100k = 62 miles), in 54X17 gearing.

This sounds entirely reasonable to me.  



Currently, I'm doing this:

Mon:  easy 3-60 minute spin
Tues:  6X15 spin-ups with 30-min warm-up and 30-min cool down, 1.5 hours total time
Wed:  easy or tempo 1.5-2.0 hour ride
Thursday:  decreasing intervals:  60-50-40-30-20-10 sec with tempo ride in between, resting until HR returns to tempo rate, total ride time 1.5-2.0 hours
Friday:  easy spin
Saturday:  hard 2-3 hour ride or race
Sunday:  3.5-hour recovery ride with 2 jumps or race



if thats what you do..its to soft..thats a chick workout... and yes to the intensity question.. you gotta almost be clicking out.. that fine line...

ciao
cyclingtv

now that's appropriate.. "thats a chick workout.." Wink

TT's goal.. seeing cape all worn out and too tired to post Laughing

now that's a plan.. genius..
CapeRoadie

thunderthighs wrote:
CapeRoadie wrote:
thunderthighs wrote:
10 day weeks training 4 times ... example..day1.. 54X16 1 hour hard
day 3.. intervals 6 of them 45 sec/1.5 min recovery.. day 6.. 2-4% climb
in big ring at least 3min of that intensity.. 15 min recovery/3 times.
day 7 long ride 100km big ring 54x17.. ..then start next 10 days..

ciao


Okay, found this thread.  Okay, the ten-day thing, as I understand it:

4 hard days in the 10-day period, right, TT?

Day 1:  54X16 for one hour, as hard as you can go and maintain same speed

Day 3:  Intervals at 6 X 45sec with 1.5 min recovery

Day 6:  2-4% grade hill climb in big ring with at least 3 min of WHAT intensity, TT?  You said "that intensity".  Were you talking about  the intensity of Day 3 intervals day?  Then 15 minutes recovery.  So 3 X 3min 2-4% climbs at high intensity.

Day 7:  long ride (100k = 62 miles), in 54X17 gearing.

This sounds entirely reasonable to me.  



Currently, I'm doing this:

Mon:  easy 3-60 minute spin
Tues:  6X15 spin-ups with 30-min warm-up and 30-min cool down, 1.5 hours total time
Wed:  easy or tempo 1.5-2.0 hour ride
Thursday:  decreasing intervals:  60-50-40-30-20-10 sec with tempo ride in between, resting until HR returns to tempo rate, total ride time 1.5-2.0 hours
Friday:  easy spin
Saturday:  hard 2-3 hour ride or race
Sunday:  3.5-hour recovery ride with 2 jumps or race



if thats what you do..its to soft..thats a chick workout... and yes to the intensity question.. you gotta almost be clicking out.. that fine line...

ciao


I'm still in my build period.  Not quite peak.  About 2-4 weeks to go for that.  I have two races back-to-back this weekend.

Then, next week, it looks like this:

4/21-Monday- Recovery Day: 30-60min.
4/22-Tuesday-   2 full 150m sprints.  Total Ride Time: 1.5hr
4/23-Wednesday-  Easy Road Ride 2hr
4/24-Thursday- Decreasing  Intervals (60-50-40-30-20-10sec) I often double up on these if I'm feeling okay (like, I do 2 60's, 2 50's ,etc.)
4/25-Friday- Recovery 1hr
4/26-Saturday- Race Sturbridge RR ** (about 50 miles)
4/27-Sunday-Race Palmer RR ** (about 50 miles)

I don't know TT, I'm still pretty new at this.  I tired doing a double session a couple of Thursdays ago (I did intervals in the a.m. and then a hard 2-hour group ride that evening), and I was wasted.  I never rode at your level.  I just started racing last year at age 47.
thunderthighs

@47.. easy on the amount.. ride 3 days evry ten.. assuming you are a rokkie.

leg the leg speed up.. on a flat..like 53x17..stay at 45+kph 5 min..burst..

yes i rode 54 in fast crits.. 54X12 i was geared for gastown vancouver...
               53X13 for rolling falt stages..23 upper gear..

ciao
CapeRoadie

Got 3rd place today in a 55 min crit.  My 9-year old daughter's third race of her life and she also got 3rd place (one 1-mile lap of my course)!  She was in last place, came around a corner in second-to-last, then disappeared behind a large stand of trees, gaining.  She came out of the trees and around the final turn in 4th place and was spinning like crazy to beat a boy who was pushing too big a gear, and nipped him at the finish!  We both brought medals home today.  She loves her Bianchi, loves to race, and wants to do it again.  Here's a pic of her bike:



I put cyclocross brakes on the top of the bars because her hands are too small for the regular brakes.
CapeRoadie

thunderthighs wrote:
@47.. easy on the amount.. ride 3 days evry ten.. assuming you are a rokkie.

leg the leg speed up.. on a flat..like 53x17..stay at 45+kph 5 min..burst..

yes i rode 54 in fast crits.. 54X12 i was geared for gastown vancouver...
               53X13 for rolling falt stages..23 upper gear..

ciao


Okay, thanks TT.  Will consider.  I am definitely a rookie.  Old.  But a rookie.  Race again tomorrow morning-- circuit race of about 20 miles.  Next week, back-to-back 55-mile races.  Any advice for how to survive and even thrive next weekend most welcome.
last km

TT is definitely right about easy on the amount (quality not quantity). Recovery takes longer the older you get, found that out the hard way.Congrats on the podium places.

As it says on one of my friends websites "too old to die young"
chasm

last km wrote:
TT is definitely right about easy on the amount (quality not quantity). Recovery takes longer the older you get, found that out the hard way.


That's absolutely spot on. Now that I'm over 50 I find that the biggest danger is overtraining; all that happens is that I get injured. So the three sessions per week routine, with two of them focussed on intensity rather than duration, seems to work for me.
cyclingtv

cape.. congrats.. well done to both of you.. nice bike..
so your lass is a spinner.. keep her riding that way..
that's the way to go.. so let me get this straight..
she got her first podium finish before her dad ever did.. Laughing Wink
thunderthighs

CapeRoadie wrote:
thunderthighs wrote:
@47.. easy on the amount.. ride 3 days evry ten.. assuming you are a rokkie.

leg the leg speed up.. on a flat..like 53x17..stay at 45+kph 5 min..burst..

yes i rode 54 in fast crits.. 54X12 i was geared for gastown vancouver...
               53X13 for rolling falt stages..23 upper gear..

ciao


Okay, thanks TT.  Will consider.  I am definitely a rookie.  Old.  But a rookie.  Race again tomorrow morning-- circuit race of about 20 miles.  Next week, back-to-back 55-mile races.  Any advice for how to survive and even thrive next weekend most welcome.


stay out of the wind... stay on wheel near the centre back..and get use to the bouncing off each other.. roll a slisghtly harder gear than the front guys adn go for a ride..then weave your way up to th efront with 5 miles to go..never be spiining alot.. to early for that.. harder gears will get you to the finish ..spinning will get you dropped..

good luck.. 1/3 power..2/3 brains....

ciao
CapeRoadie

thunderthighs wrote:
CapeRoadie wrote:
thunderthighs wrote:
@47.. easy on the amount.. ride 3 days evry ten.. assuming you are a rokkie.

leg the leg speed up.. on a flat..like 53x17..stay at 45+kph 5 min..burst..

yes i rode 54 in fast crits.. 54X12 i was geared for gastown vancouver...
               53X13 for rolling falt stages..23 upper gear..

ciao


Okay, thanks TT.  Will consider.  I am definitely a rookie.  Old.  But a rookie.  Race again tomorrow morning-- circuit race of about 20 miles.  Next week, back-to-back 55-mile races.  Any advice for how to survive and even thrive next weekend most welcome.


stay out of the wind... stay on wheel near the centre back..and get use to the bouncing off each other.. roll a slightly harder gear than the front guys adn go for a ride..then weave your way up to the front with 5 miles to go..never be spinning alot.. to early for that.. harder gears will get you to the finish ..spinning will get you dropped..

good luck.. 1/3 power..2/3 brains....

ciao


Okay, thanks.  I'll try it.  Got 9th today in a 20-mile circuit.  Made a really stupid mistake though, sitting up a little too close the finish instead of going hard.  Lost the momentum.  Thought the finish was further away (didn't remember the course too well), and missed getting a good wheel for the sprint.  Ah well.  AT least I'm close enough to feel like I could win...

Looking forward to the longer races next weekend.
Ralphnorman

well done to you CR and your daughter thumright
paperman

thunderthighs wrote:
CapeRoadie wrote:
thunderthighs wrote:
@47.. easy on the amount.. ride 3 days evry ten.. assuming you are a rokkie.

leg the leg speed up.. on a flat..like 53x17..stay at 45+kph 5 min..burst..

yes i rode 54 in fast crits.. 54X12 i was geared for gastown vancouver...
               53X13 for rolling falt stages..23 upper gear..

ciao


Okay, thanks TT.  Will consider.  I am definitely a rookie.  Old.  But a rookie.  Race again tomorrow morning-- circuit race of about 20 miles.  Next week, back-to-back 55-mile races.  Any advice for how to survive and even thrive next weekend most welcome.


stay out of the wind... stay on wheel near the centre back..and get use to the bouncing off each other.. roll a slisghtly harder gear than the front guys adn go for a ride..then weave your way up to th efront with 5 miles to go..never be spiining alot.. to early for that.. harder gears will get you to the finish ..spinning will get you dropped..

good luck.. 1/3 power..2/3 brains....

ciao


I like it good advice!!!! I use 53/23 also...... for the road.
Ralphnorman

according to some guys at my club, if your getting dropped, what you should do is stick it in a bigger gear and push harder Laughing that's nasty when your on the limit and they are just taking it easy  Rolling Eyes
thunderthighs

Ralphnorman wrote:
according to some guys at my club, if your getting dropped, what you should do is stick it in a bigger gear and push harder Laughing that's nasty when your on the limit and they are just taking it easy  Rolling Eyes


not really so.. means you are not working on speed.. to many garbage miles.. you could be a choker.. ciao
CapeRoadie

Okay, tried your advice and did fine until the final climb, TT.  Just not a climber.  But it was an easy ride until then.
thunderthighs

then cape go to the front and set pace..they may follow..worker for me  a few times.. ciao
CapeRoadie

thunderthighs wrote:
then cape go to the front and set pace..they may follow..worker for me  a few times.. ciao


Okay.  I am going for the win this Sunday.  This one will be for you, TT.
Ralphnorman

I've got 2 TT's coming up, TT, what tactics do you reckon I should use? Go all out at the start and tire towards the end, keep it a steady and constant pace throughout, or go slow at the start and speed up as i get towards the finish? Wink
cardinal guzman

cab you show us the parcours ralph?
Ralphnorman

I think this is the course (MI10/1)
[url]http://www.gmap-pedometer.com/?r=1849222 [/url]

Both races are on this route Cool
cardinal guzman

Out and back?

If so, then by my reckoning you should go out hard, because from point five, it's downhill, but more importantly, the prevailing wind will most likely be coming from behind over your right shoulder on the way back.
Ralphnorman

thanks cg, but I've no idea what the wind will be like, can get it from East and West round here, so go out hard and try and keep it going after the turn. Cool
cardinal guzman

When you feel like you're starting to fade, visualise yourself going across the finish line with your arms raised and everyone screaming because you've just smashed the junior record, feel that adrenaline surge and use it.
thunderthighs

Ralphnorman wrote:
I've got 2 TT's coming up, TT, what tactics do you reckon I should use? Go all out at the start and tire towards the end, keep it a steady and constant pace throughout, or go slow at the start and speed up as i get towards the finish? Wink
..
go hard from the get go.. you tire as distance pulls away..so get as far as you can with the least amount of time ....

do not click out .... find your grove... better turning pedal with kewl
thighs than flaming hot ...

i started alwasy fast..becuz iam a sprinter i love my FRENCH STARTS..

ciao

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