Road Bike Thread

[Stationwagonguy]

^Captain road bike right here.

[Joezilla]

Alleycat race this upcoming friday (blackfriday) starts at 7pm at hart plaza.

[screaminDOHC]

Anyone have any good trainer workouts?

Found these online
http://www.trismarter.com/articles/b...ainer-workouts

And these here

Session 1
Warm up: 10-15 minutes. Ride easy gears and spin for the most part.
Part 1: Do 15 minutes of 15-30 seconds sprints. If you sprint 15 seconds, recover for 45sec. If you sprint for 30 seconds, recover for 60-70 sec. If you like, you can take a 3-4 minute break after 7minutes. (Depends on your condition) Select a gear that you would use in a road sprint.
Recover 5 minutes after part 1.
Part 2: Longer intervals. This part will take around 20 minutes.
Do 60 seconds intervals. Recover for 90-120seconds. You can choose your recovery time depending what you want to train. Shorter intervals means training lactate tolerance, longer intervals trains ATP-ADP conversion.
Part 3: Warm down for 10 minutes. The total session should take around 60 minutes or so.
Session 2
Warm up: Include your warm up time.
Part 1: 20(40), 40(20), 60(60), 40(20), 20(40) - 2x
Recovery time in bracket expressed in seconds. So, you sprint for 20 seconds, recover for 40, sprint for 40, recover for 20 etc.
This training is challenging but it goes quickly. Repeat this drill twice but recover for 5minutes between sets. You can add another set if you really enjoy this.
Again, recover for 5 minutes between part 1 and 2.
Part 2: 2min hard, 4minutes easy - 3x
This part does not require you to go flat out. Use the 2 minutes as a sustained effort rather than a flat out affair. Keep HR out of the anaerobic zone. Ride at your aerobic threshold level….that is below race pace. This type of interval really asks you to keep up a pace. Your aim is more of an endurance effort, burning slower and more efficiently. As an example, if you normally average 35 km/hr on a flat course on a race, work on riding at 31-32km/hr per 2 minute interval. Ensure you do not go into the anaerobic zone.
Warm down: As always leave about 10 minutes to warm down.
Session 3
Warm up for 10-15 minutes.
Resistance training:
You need to change the resistance on the trainer. Take it down 2-3 levels. It must not be impossible to pedal in the big chain ring though.
Ride 5 minutes in big chain ring at heavier resistance. Recover for 4 minutes.
Do 3-4 repeats. This is not a sprint up the hill but rather a sustained effort. This part of the session encourages strength endurance. Your HR need not go into the anaerobic level. It can also be in your aerobic threshold zone. In other words, below race pace. If you find you cannot prevent going anaerobic, reduce the resistance level.
Warm down. This can be a tough session if you’re not accustomed to climbing

[PPI]

Here is one I do if I only have a hour.

Variable Gear Intervals

Time/Distance Description

20 min. Easy warm-up; vary cadence and include a little time out of the saddle RPE 1

6 × 3 min. Continuous 18-min. effort at steady pace RPE 2:
- 3 min. high cadence,100–120 rpm, Go as high as you can smoothly go, but keep the effort in your steady zone.
- 3 min. normal time trial cadence
- 3 min. low cadence, 60–70 rpm; stand for the last half of each rep
- Repeat

2 min. Easy spinning RPE 1

6 × 2 min. Continuous 12-min. effort, alternating 1 min. moderately hard RPE 3:
- 1 min. easy RPE 1
- 2 min. high cadence
- 2 min. normal time trial cadence
- 2 min. big gear, Stand for the last half of each rep.
Repeat

4–5 min. Cruise RPE 1
2–3 min. Stretch to complete the hour

[91AWDDSM]

Washtenaw county is flat! I almost want to change out my compact for the original standard crank, but I know I'll want the compact when I finally move to New England.
I've ridden all over from Ann Arbor to Chelsea, and I haven't gotten off the big ring yet, the small ring is getting lonely. With a standard crank, I'd at least spend a little time on it.