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Derry Hill

Power Issue

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

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

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

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

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

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

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
Derry Hill

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

Derry Hill wrote:
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


You are going abut this arse about face with due respect..........you dont want to be doing intervals in a 100k ride........base endurance takes time, ie "miles in the bank"....speed comes relatively quickly, if you do intervals they need to be intense , you should feel like you are going to die.....not the sort of thing to do on a 100k ride.
CapeRoadie

Derry Hill wrote:
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


One day each week, try decreasing intervals.  Do 50-40-30-20-10-second intervals, with a return to normal HR before starting the next one.  Make sure you wam-up and cool down appropriately.  These are done at the maximum speed you can hold for the duration of each one.  You'll get faster.  You could also do longer intervals at your goal pace.  Current thinking says you don't have to do a lot of intervals or very long ones; all have the same benefit.  Even skipping rope could help, believe it or not.

Also, listen to TT and last km.  They know what they're doing.
Bartali

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

Bartali wrote:
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.
..
yes  advocate big gears but i advocate against garbage miles..

after 100 km ride at 2500 km of miles on you .. do them.. intervals

1 min interval with 3 minutes rest.. 6 in 1 hour...repeat while riding, not after the ride... its part of the ride... keep same gear..54x15 thats mine
on a flat.. spin the gear rite out..

good luck
Ralphnorman

Bartali wrote:
don't push big gears if you can't handle them - a sure way to bust your knees up.

Tell me about it  Rolling Eyes Between me and Derry Hill, we have the complete package  Very Happy Do some TTs and some turbo work Derry Hill, that's how I've worked to build up the power on the flats (can't climb though Wink )
Bartali

How tall / heavy are you Ralph?
last km

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........
Derry Hill

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

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

last km wrote:
1 min interval with 3 minutes rest.. 6 in 1 hour...
TT I dont want to be nit picky, that doesn't work out........
might he mean up to 6X1 min intervals per hour.. Question
last km

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
thunderthighs

last km wrote:
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
..
approx.. that was just a guide.. but split them up ..

i never do garbage.. i stay home.......

ciao
CapeRoadie

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


I'm not.  I am a TT protege.
last km

I'm not.  I am a TT protege..........creep
Ralphnorman

Bartali wrote:
How tall / heavy are you Ralph?

Maybe 6 foot 1 and currently about 10stone 10lbs.
Bartali

Tall but only 68kg ... you should go well on the climbs.  Did I ever send you the 5 steps to climbing nirvana?
thunderthighs

not really climbing is about negative ascent.. 68.. is a good wieght ...ciao
last km

climbing is about negative ascent......do tell, I'm a sucker for curious terms TT........
Bartali

Confused
CapeRoadie

last km wrote:
I'm not.  I am a TT protege..........creep


Laughing   But it's true.  I am training and dieting my arse off.  Literally.
Bartali

Climbed an i-magic 8.8km pyrenean climb at 239 watts yesterday ... so edging closer to TTs magic 300 Watts ... and its still only January.

[Stand back and wait for "These games you play ... you are all weak ... 54x11.]

Seriously - now the base is in place - and i'm pedaling with both legs - intervals start at the weekend!!
Ralphnorman

Bartali wrote:
Tall but only 68kg ... you should go well on the climbs.  Did I ever send you the 5 steps to climbing nirvana?

No, and any help would be greatly appreciated Cool about 40kg of the weight is in the legs. Completely no upper body strength really. Anyone help the climbing cripple Wink
thunderthighs

negative ascent.. fighting gravity/steepness/ adn no Wheel sucking..ciao

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