When I first started this blog, I wanted to mirror the focus on the performance and training of the Cycling Performance Tips website. But another passion of mine that has grown over the years is cycling around the US (initially) and then overseas. Traveling on a bike is a great way to see places I have always read about with a depth that is missed while riding in or driving a car, while at the same time covering more ground than on a walking trip. I have had many experiences of taking a break or fixing a flat where someone will walk over and start up a conversation. I remember one time in a small Italian hill town where a couple of fellows walked over and started the conversation asking about my bike and then we moved on to their trips to the US. Or a time in France when I was taking a break and an elderly man walked over and we communicated only with gestures and a map as a way to discuss where I had come from/and was going. That never would happen on a bus tour or car trip.
Now it is Spring and time to think about new places to ride this year. As I work through the logistics - looking at places that are bike friendly, timing and other aspects of planning, and ultimately traveling it seemed a nice series of good short subjects for my blog (with more detail on wwwcptips).
To keep things clean - training/performance versus traveling - I will add a key word (TRAVEL versus PERFORMANCE) to each title to make it easier for readers. We'll see how this goes.
I am still committed to getting out the facts on training and performance, so for those of you interested in that focus, please keep an occasional eye on the blog and send me questions you might have.
Tuesday, March 22, 2011
Sunday, September 12, 2010
Designing a your own training program (riding and nutrition) using CPTIPS
I developed the Cycling Performance Tips website over time as a series of webpages addressing a multitude of training and nutrition topics. For those interested in getting started on their training, and researching the nuances later, it was often difficult to extract the relevant information (which is spread over many webpages).
In response to this common comment, I pulled together a series of webpages to lead one through the logical development of a personalized training program - both mileage/effort as well as nutrition. I posted it on my site rather than publishing it as an ebook, as the latter could not be updated once downloaded. The website approach allowed me to amplify and modify content as reader questions arose.
The following link will get you to the opening page. http://www.cptips.com/readme.htm
In response to this common comment, I pulled together a series of webpages to lead one through the logical development of a personalized training program - both mileage/effort as well as nutrition. I posted it on my site rather than publishing it as an ebook, as the latter could not be updated once downloaded. The website approach allowed me to amplify and modify content as reader questions arose.
The following link will get you to the opening page. http://www.cptips.com/readme.htm
Monday, September 6, 2010
Cadence - can you get something for nothing?
Q. I weigh about 200 lbs and am 6 ft 3 inches tall. I am currently using a compact chain set 50/34 with a standard 25/12 cassette. When cycling with some (lighter) friends recently in the hills in the Dordogne there was a lot of chat about gearing etc. Because of my weight I was obviously having to use more power to maintain the same speed as my friends on the longer climbs of about 5 miles.
It got me thinking that if I could have gone to a lower gear and used a higher cadence I could have maintained the same speed and maybe used similar power to my lighter friends? Then the conversation went to crank length (mine is 175) and the whole think started to seem overly complex with too many theories and a cafe seemed the best idea! - B.
Can you gain an advantage by using a larger cassette (lower gear) and spinning faster?
Let's assume you measure your power output at the back hub. That tells you how much work you are doing (generally expressed in watts per minute). Training is the only way to increase your maximal total power output per minute. This includes interval training (which basically stresses your muscles to exert more watts per minute - and your body to recover from the anaerobic stress of doing so).
Assume you are exerting to your maximum - and producing your personal maximum watts per minute at the hub. You can deliver this power with multiple cadences. If your cadence is higher, the power per stroke is less, but total power per minute measured at the rear wheel is exactly the same as if you used a lower cadence with more power per stroke. You are not going to get "more power" by spinning faster.
The reason I encourage riders to spin at a faster cadence (90 - 100 rpm) is that there is less stress on your knee per revolution (remember, faster cadence = less power per revolution = less stress on the knee joint, than a slower cadence - assuming the same total power output per minute).
As far as I know, there are no short cuts. A good base, training at the length of the event you are aiming for, and intervals to force physiologic adaption and improvement are the components of a successful training program.
It got me thinking that if I could have gone to a lower gear and used a higher cadence I could have maintained the same speed and maybe used similar power to my lighter friends? Then the conversation went to crank length (mine is 175) and the whole think started to seem overly complex with too many theories and a cafe seemed the best idea! - B.
Can you gain an advantage by using a larger cassette (lower gear) and spinning faster?
Let's assume you measure your power output at the back hub. That tells you how much work you are doing (generally expressed in watts per minute). Training is the only way to increase your maximal total power output per minute. This includes interval training (which basically stresses your muscles to exert more watts per minute - and your body to recover from the anaerobic stress of doing so).
Assume you are exerting to your maximum - and producing your personal maximum watts per minute at the hub. You can deliver this power with multiple cadences. If your cadence is higher, the power per stroke is less, but total power per minute measured at the rear wheel is exactly the same as if you used a lower cadence with more power per stroke. You are not going to get "more power" by spinning faster.
The reason I encourage riders to spin at a faster cadence (90 - 100 rpm) is that there is less stress on your knee per revolution (remember, faster cadence = less power per revolution = less stress on the knee joint, than a slower cadence - assuming the same total power output per minute).
As far as I know, there are no short cuts. A good base, training at the length of the event you are aiming for, and intervals to force physiologic adaption and improvement are the components of a successful training program.
Wednesday, August 25, 2010
More on intervals - can they keep you young?
Having just turned 65, it was quite a coincidence to receive 2 questions form my peer group (senior cyclists). Thee is little question that stressing your cardiovascular system will delay the inevitable decline one sees with aging. And it is not just the miles you put in. Athletes who maintain or increase workout intensity tend to see their VO2 max decline at a lower rate than those who focus on higher mileage but at a slower pace. Stay with those intervals - year round. Aim to keep the heart rate at 85 - 90 % of max. 2 days a week.
But don't overcompensate. That means take a day or two off a week and warm up before you do your intervals. I got the sense that the second reader was pushing too hard - and it is then only a matter of time till injury, burn out, or overtraining occur.
Other points to be remembered:
You can read more at http://www.cptips.com/age.htm and http://www.cptips.com/livelng.htm
But don't overcompensate. That means take a day or two off a week and warm up before you do your intervals. I got the sense that the second reader was pushing too hard - and it is then only a matter of time till injury, burn out, or overtraining occur.
Other points to be remembered:
- There is a drop off in muscle volume near age 60. Keep lifting those weights.
- You will need a little more recovery time than when you were 25. So factor in a little off the bike rest time to let those muscles heal between workouts.
- Stay on that balanced diet with an emphasis on fruit, vegetables, more whole grains and enough protein to help main muscle volume. And, of course, enough carbs to replace what you will be using on those rides.
- Keep your life in emotional balance and enjoy family, friends and other activities. Don't just
- focus on the biking to the exclusion of all else.
You can read more at http://www.cptips.com/age.htm and http://www.cptips.com/livelng.htm
Monday, August 16, 2010
CPTIPS - Website/Blog/Facebook --- How do they work together ?
Over the last few months, I've been expanding Cycling Perofrmance Tips presence in the social networking/online world. I was told the website alone was not enough, and there were better ways to get information to those that would benefit. The first step was the Blog, and now I have added a face book page.
My plan is to use:
My plan is to use:
- The website: www.cptips.com for facts and information. It's shortcoming is that it often feels fragmented and difficult to feel one has the whole picture.
- This blog Blog: http://wwwcptips.blogspot.com/ to focus on new information in the literature and discuss individual areas or topics in more detail
- A Facebook page www.facebook.com/pages/Mukilteo-WA/Cycling-Performance-Tips/108078485907369#!/pages/Mukilteo-WA/Cycling-Performance-Tips/108078485907369?v=wall&__a=161&ajaxpipe=1 to a) provide a forum for reader feedback and ideas in an interactive way and b) to highlight how biking fits into one's life, specifically talking about ride planning and trips.
Thursday, June 24, 2010
Intervals - how long?
"How do I decide on the right duration for my intervals?" An interesting question posed by a friend at work. She is training for a triathlon and wondered if there was a formula (or guideline) to define the optimal interval length (perhaps, she speculated, related to the duration of the ride one isplanning).
I suspect that there is an "upper limit" beyond which a longer interval will not provide additional training benefits. And one also needs to remember the importance of rest, that is the duration of the rest interval - too short and the muscles/CV system do not have time to recover and let you maximize the next effort, too long and you aren't stressing your performance to the max.
I did find this from the literature - as relates to sprint intervals: In order to enhance aerobic endurance and increase VO2max towards its upper, genetic limit, interval training should consist of 3-5 minute work bouts with a 1:1 work to rest ratio or less. The intensity should equate to 90-100% VO2max.
My advice would be to set 3 to 5 minutes as the maximum length for your sprint intervals - where you are pushing your absolute maximum to train for that sprint at the end of a ride or preparing to respond with a chase to a early breakaway rider.
For endurance riding, the idea of stressing your CV system to improve still holds. But if you just want to pick up your average performance from 60% VO2max to 65%, then a half mile or even mile ridden at the faster pace qualifies as an "interval" and if you work in a half dozen during your ride, you will improve.
The final answer to "how long" the interval is, as in many things, "it depends" and more on the level of exertion of the interval than the length of your total ride.
Dick
I suspect that there is an "upper limit" beyond which a longer interval will not provide additional training benefits. And one also needs to remember the importance of rest, that is the duration of the rest interval - too short and the muscles/CV system do not have time to recover and let you maximize the next effort, too long and you aren't stressing your performance to the max.
I did find this from the literature - as relates to sprint intervals: In order to enhance aerobic endurance and increase VO2max towards its upper, genetic limit, interval training should consist of 3-5 minute work bouts with a 1:1 work to rest ratio or less. The intensity should equate to 90-100% VO2max.
My advice would be to set 3 to 5 minutes as the maximum length for your sprint intervals - where you are pushing your absolute maximum to train for that sprint at the end of a ride or preparing to respond with a chase to a early breakaway rider.
For endurance riding, the idea of stressing your CV system to improve still holds. But if you just want to pick up your average performance from 60% VO2max to 65%, then a half mile or even mile ridden at the faster pace qualifies as an "interval" and if you work in a half dozen during your ride, you will improve.
The final answer to "how long" the interval is, as in many things, "it depends" and more on the level of exertion of the interval than the length of your total ride.
Dick
Tuesday, June 15, 2010
Improving Your Performance - Intervals
You have done your prep work - 1) you have your base miles to minimize injuries as you push up the miles, 2) you have mapped out your personal training program (based on a few principles we discussed in April), and 3) you have made a decision as to how you will track your level of training exertion (either a heart rate monitor or perceived exertion).
Now the final piece - intervals to provide that improvement in your cardiovascular performance.
An ideal training week should include one long ride at a reasonable pace and a rest day or two. Rest is important, and if you ignore it, thinking that 7 days of riding = optimal training, then you will fail to reach your personal best. But more about over training next time.
That leaves you with 3 more riding days during your training week. One (or perhaps two) are going to be interval days - and these will be the key to your performance improvement. Intervals are based on pushing your anaerobic threshold, and it is this "stress" on the cardiovascular system that leads to adaptation and improvement (just as weight training improves muscle strength).
Intervals are most effective when they are :
To get the maximum benefit from interval training, it is important to allow adequate recovery time between intervals. Subsequent intervals should start before your heart rate and oxygen uptake have returned entirely to normal. If you are using a heart rate monitor, wait for your heart rate to drop to 60 or 65% of your maximum heart rate. If you are using perceived exertion (i.e. how you feel) to decide, wait until your breathing has returned to it's normal depth and rate.
For those of you interested in more specifics and ideas, there is more information @ http://www.cptips.com/intervl.htm
But just as rest days are important, setting reasonable interval training objectives is important as well. If you set the bar too high, burnout and training drop out rates rise.
Now the final piece - intervals to provide that improvement in your cardiovascular performance.
An ideal training week should include one long ride at a reasonable pace and a rest day or two. Rest is important, and if you ignore it, thinking that 7 days of riding = optimal training, then you will fail to reach your personal best. But more about over training next time.
That leaves you with 3 more riding days during your training week. One (or perhaps two) are going to be interval days - and these will be the key to your performance improvement. Intervals are based on pushing your anaerobic threshold, and it is this "stress" on the cardiovascular system that leads to adaptation and improvement (just as weight training improves muscle strength).
Intervals are most effective when they are :
- limited to twice a week during the peak training season
- when the interval sessions are separated by at least 48 hours to allow adequate recovery. (For example, if your long ride is on the weekend, Tuesday and Thursday make good interval days.)
To get the maximum benefit from interval training, it is important to allow adequate recovery time between intervals. Subsequent intervals should start before your heart rate and oxygen uptake have returned entirely to normal. If you are using a heart rate monitor, wait for your heart rate to drop to 60 or 65% of your maximum heart rate. If you are using perceived exertion (i.e. how you feel) to decide, wait until your breathing has returned to it's normal depth and rate.
For those of you interested in more specifics and ideas, there is more information @ http://www.cptips.com/intervl.htm
But just as rest days are important, setting reasonable interval training objectives is important as well. If you set the bar too high, burnout and training drop out rates rise.
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