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CapeRoadie
Joined: 15 Oct 2006
Posts: 9583
Location: The sandy windswept peninsula
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 Posted: Sat Jul 18, 2009 4:22 pm Post subject: |
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| Ralphnorman wrote: | 70 miles today in 4 hours. Had steady drizzle most of the way round but picked up slightly towards the end. It was very hard, my thighs were killing me and I could barely stand at the end of it. Thanks God for Aero Bubbles!!   |
Hey Ralph I wouldn't build on your long ride more than 1/2 hour per week.
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Ralphnorman
Joined: 20 May 2007
Posts: 3962
Location: Dundee
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| Posted: Sun Jul 26, 2009 7:22 am Post subject: |
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75 miles in 4 and a quarter hours (17.9mph average) That includes me getting tailed off with about 20 miles to go. Lots of belgian climbs (short, sharp & steep  ) and 1 big long Col (Comrie Moor), settled into a nice rhythm and caught quite a few people who had blown further on up the climb
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katyang
Joined: 27 Jul 2009
Posts: 8
Location: Philippines
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| Posted: Mon Jul 27, 2009 10:15 am Post subject: Training Diary.... |
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..that's kinda fun to do, dude...!
demande carte de
credit - Carte de credit, credit en ligne.
La notation des maison de credit rejaillit sur le client ! |
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last km
Joined: 20 Feb 2008
Posts: 3280
Location: Tewkesbury & Brinscall in't north lad
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| Posted: Mon Jul 27, 2009 10:17 am Post subject: |
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| Ralphnorman wrote: | | 75 miles in 4 and a quarter hours (17.9mph average) That includes me getting tailed off with about 20 miles to go. Lots of belgian climbs (short, sharp & steep ) and 1 big long Col (Comrie Moor), settled into a nice rhythm and caught quite a few people who had blown further on up the climb |
Ralph........... Capes right... I use the 10% rule, ie only increase your training in 10 % increments
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Ralphnorman
Joined: 20 May 2007
Posts: 3962
Location: Dundee
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| Posted: Mon Aug 03, 2009 10:27 am Post subject: |
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Some lovely weather today considering how bad its been for most of the summer. Felt quite strong, which is a surprise considering how bad i was feeling yesterday  Had my climbing legs for once
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mr shifter
Joined: 21 Jul 2007
Posts: 1836
Location: The Green and Pleasant Land
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| Posted: Mon Aug 03, 2009 2:23 pm Post subject: |
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| Ralphnorman wrote: | | Some lovely weather today considering how bad its been for most of the summer. Felt quite strong, which is a surprise considering how bad i was feeling yesterday Had my climbing legs for once |
Must mean a ride up Sherrifmuir is due, then ?????? 
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thunderthighs
Joined: 26 Apr 2007
Posts: 1481
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| Posted: Tue Aug 04, 2009 3:29 pm Post subject: |
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at this point of your season you shud be riding less
30%, but faster. motorpacing.. avoiding long climbs.. more intervals and i hope garbage miles
have stopped..most important.. seat hieght shud be somewhat higher... thats a trade secret....
ciao
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Ralphnorman
Joined: 20 May 2007
Posts: 3962
Location: Dundee
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| Posted: Tue Aug 04, 2009 5:31 pm Post subject: |
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| mr shifter wrote: | | Ralphnorman wrote: | | Some lovely weather today considering how bad its been for most of the summer. Felt quite strong, which is a surprise considering how bad i was feeling yesterday Had my climbing legs for once |
Must mean a ride up Sherrifmuir is due, then ?????? |
Eh, naw!! I'm not that good!
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MAILLOT JAUNE
Joined: 06 Oct 2006
Posts: 1189
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| Posted: Tue Aug 04, 2009 8:12 pm Post subject: |
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C'mon Ralph, don't be so modest! 
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Ralphnorman
Joined: 20 May 2007
Posts: 3962
Location: Dundee
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| Posted: Wed Aug 05, 2009 7:07 am Post subject: |
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I'm a 'diesel' I don't do short, sharp, steep aka Belgian climbs. I like long ones where i can settle into a rhythm and just keep going. Get dropped at the start but can usually work my way up into the top third by the top if I'm feeling good. Sherriffmuir is a no-no 
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thunderthighs
Joined: 26 Apr 2007
Posts: 1481
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| Posted: Wed Aug 05, 2009 2:18 pm Post subject: |
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ralph.. thats a formula for disaster....
fast furious and short.. thats an athlete
ciao
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CapeRoadie
Joined: 15 Oct 2006
Posts: 9583
Location: The sandy windswept peninsula
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| Posted: Wed Aug 05, 2009 5:03 pm Post subject: |
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I agree with TT.
Hey TT, where were you during the Tour?
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END THE MADNESS
I dduw bo'r diolch
"This bike is so pimp it hit your mother and all she could say was 'Thank you, sir!'". |
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Ralphnorman
Joined: 20 May 2007
Posts: 3962
Location: Dundee
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| Posted: Wed Aug 05, 2009 5:38 pm Post subject: |
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| thunderthighs wrote: | ralph.. thats a formula for disaster....
fast furious and short.. thats an athlete
ciao |
Why is it a formula for disaster?
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thunderthighs
Joined: 26 Apr 2007
Posts: 1481
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| Posted: Thu Aug 06, 2009 2:17 pm Post subject: |
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ralph.. regardless of the sport..its all about distance/force applied..
simple engish.. oh much pedal force can u apply..
second question.. 1 stage time trial..
my cousin is a rich fuck.. what a race....
ciao
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Ralphnorman
Joined: 20 May 2007
Posts: 3962
Location: Dundee
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mr shifter
Joined: 21 Jul 2007
Posts: 1836
Location: The Green and Pleasant Land
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| Posted: Fri Aug 14, 2009 12:58 pm Post subject: |
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Hi Ralph I found you.
Give me time to read a few and then I will be in here to annoy you.
So is it Stirling uni for you and the Lunch Time sprint up Sheriffmuir.
Be Lucky. 
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Ralphnorman
Joined: 20 May 2007
Posts: 3962
Location: Dundee
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| Posted: Sat Aug 15, 2009 6:41 am Post subject: |
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Oh no! My last refuge has been discovered! Nah, I'm off to Abertay Uni, doing Computer Games Application Development Chucking it down outside today  doubt i'll go out
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sabcarrera
Joined: 11 Oct 2006
Posts: 178
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Bartali
Joined: 06 Oct 2006
Posts: 7730
Location: Hertfordshire
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| Posted: Wed Sep 02, 2009 6:45 pm Post subject: |
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That second climb is a bit of a steep one!!
Enjoy Mexico |
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berck
Site Admin
Joined: 09 Oct 2006
Posts: 1196
Location: SF Bay Area
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| Posted: Tue Sep 08, 2009 10:27 pm Post subject: |
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Ok, a few weeks ago, I kept running into the same guy on my rides. He was pretty good, and he invited me to these group rides on Tuesdays. This past Tuesday, the group size was about 20 riders. I had to learn how to double pace line with these guys and by the time we hit the country road, the race began.
I found myself in the rear pretty quickly, but as I was approaching the hill, I had past about four guys. During the climb, I past two other guys and then one guy who paced off me sprinited by and I couldn't keep up. I ended up about #15 up the hill.
On the return, the guys bolted again at a certain spot. I caught up, but looking around, some are struggling to keep up. When we hit the last hill there was only 17 of us together at this point. I was #16 going over the top, and eventually caught up with the group just before we broke up again.
I finished this 31 mile route averaging 20.4MPH. My fastest individual time riding this route was 19.5, and I usually do high 18's.
Today I went out with this group again. I figured that I have a better handle on the sprint areas, so I'd see how I'd do again. This time there were only 12 of us. When the first break went, I was leading at the time just before the break. As I waited to get into line, the last guy started falling off the pace. Too late, I couldn't keep up. I pushed until the bottom of the hill. Riding #10 at this point. One guy and I traded off pacing up the hill. We eventually caught two other guys by the time we hit the top.
On the return, we got stopped in some construction zones, which slowed us down a bit. After that, I was feeling ready for the break, things were going well on the pacing until I noticed that the group split in two. Of course I was now in the second group. When we hit the last hill, I was near the back once again, and played catchup for a few minutes. My average speed was 20.0 today. I think I finished around #8 or 9.
One thing I found out today while riding. Most of these guys are Cat 3 to Cat 1 racers. I didn't feel to bad about my performances after that.
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