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Old 05-16-2013, 10:20 AM   #28681
Gummee!
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Originally Posted by moodfart View Post
Bingo. I'm going to find some time and start really messing with my bikes... admittedly I haven't had to do much wrenching myself.
You'd better learn! There's only so much time an employee can work.

If you have the time and $: one of the wrenching schools. If you don't, mess with your bike, everyone else you can get hold of's bike, and etc

M
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Old 05-16-2013, 10:48 AM   #28682
YakSpout
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They didn't get me today, but they tried...



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Old 05-16-2013, 11:20 AM   #28683
k7
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Which one are you????

A "Fred" or a a "mamil".

For the record, I ride a recumbent so I"m pretty much a rolling, cycling faux pas.

Link

"The tight-and-bright look may even incite what cyclist Derek Fox calls "Spandex rage." "The sight of an individual perched on a bicycle saddle while wearing brightly colored, skin-tight clothes initiates a loathing in some motorists not unlike what a bull must feel when staring at the red cape and golden epaulets of the matador," wrote Fox, a University of Missouri professor of veterinary medicine, in a 2009 blog post."
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Old 05-16-2013, 12:47 PM   #28684
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Mine killed my legs too. 'Course it *may* have had something to do with the 3 x 5 @ 10sec CP Jumps too.

M
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Old 05-16-2013, 01:02 PM   #28685
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Originally Posted by Gummee! View Post


Mine killed my legs too. 'Course it *may* have had something to do with the 3 x 5 @ 10sec CP Jumps too.

M
What's a CP jump?
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Old 05-16-2013, 01:09 PM   #28686
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Originally Posted by YakSpout View Post
What's a CP jump?
Its a workout Chris Carmichael has in his book(s). CP stands for Creatine Phosphate. The stuff that you use to do very short, very high effort uhhh efforts.

You do 3 sets of 5 all out sprints for ~10sec ea.

Basically you start from a slow roll in your 53 x 19 combo, then go all out for 10sec. Rest 1min between efforts (I use 50sec for easy maths) and repeat 4x more times. The idea is to spin up to as fast as you can go for that 10sec.

Rest 5min and do it again

Rest 5min and do it again

Done right, they HURT! (and make you VERY strong)

M
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Old 05-16-2013, 01:14 PM   #28687
YakSpout
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Originally Posted by Gummee! View Post
Its a workout Chris Carmichael has in his book(s). CP stands for Creatine Phosphate. The stuff that you use to do very short, very high effort uhhh efforts.

You do 3 sets of 5 all out sprints for ~10sec ea.

Basically you start from a slow roll in your 53 x 19 combo, then go all out for 10sec. Rest 1min between efforts (I use 50sec for easy maths) and repeat 4x more times. The idea is to spin up to as fast as you can go for that 10sec.

Rest 5min and do it again

Rest 5min and do it again

Done right, they HURT! (and make you VERY strong)

M
Thanks!

Not a racer (so no 53-tooth big ring and no Carmichael book), but sounds like something interesting to try out.
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Old 05-16-2013, 01:17 PM   #28688
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Originally Posted by YakSpout View Post
They didn't get me today, but they tried...

I couldn't even watch that to the end.

I hope it's not like that in reality.
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Old 05-16-2013, 01:23 PM   #28689
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Originally Posted by YakSpout View Post
Thanks!

Not a racer (so no 53-tooth big ring and no Carmichael book), but sounds like something interesting to try out.
I did mine on my Crosshairs with knobbies on today. Was riding my '4 dirt roads' ride.

I think I ended up in my 50 x 19 but I'd have to go look. Gearing is almost irrelevant as long as its somewhat hard to get going then takes some doing to spin out.

M
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Old 05-16-2013, 01:27 PM   #28690
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Originally Posted by Gummee! View Post
I did mine on my Crosshairs with knobbies on today. Was riding my '4 dirt roads' ride.

I think I ended up in my 50 x 19 but I'd have to go look. Gearing is almost irrelevant as long as its somewhat hard to get going then takes some doing to spin out.

M
That's about what I figured. I have a decent spot to do intervals on the return leg of a short loop (30mi/2hr) where I might try this out.

I've read that intervals should really be their own workout, but is there any issue with an easy 1.5hr ride before, then doing them on the way home?
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Old 05-16-2013, 01:28 PM   #28691
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Originally Posted by Aurelius View Post
I couldn't even watch that to the end.

I hope it's not like that in reality.
My commute's a bit on the hairy side. No easy route since some stupid plate tectonics and economics separated my job and my house with a mountain range.
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Old 05-16-2013, 01:29 PM   #28692
Gummee!
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Originally Posted by YakSpout View Post
That's about what I figured. I have a decent spot to do intervals on the return leg of a short loop (30mi/2hr) where I might try this out.

I've read that intervals should really be their own workout, but is there any issue with an easy 1.5hr ride before, then doing them on the way home?
Personally? Warm up, do the efforts, ride more and/or cool down. I've done intervals in a 4hr ride, on their own, and as a part of the Wed Night Worlds (aka last nite's ride)

M
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Old 05-16-2013, 01:32 PM   #28693
YakSpout
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Originally Posted by Gummee! View Post
Personally? Warm up, do the efforts, ride more and/or cool down. I've done intervals in a 4hr ride, on their own, and as a part of the Wed Night Worlds (aka last nite's ride)

M


Thanks. I'll see what I can do.

A buddy put a bug in my ear about coming out to race a crit and I know I don't have the speed, but should have the endurance.
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Old 05-16-2013, 01:33 PM   #28694
Gummee!
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Originally Posted by YakSpout View Post


Thanks. I'll see what I can do.

A buddy put a bug in my ear about coming out to race a crit and I know I don't have the speed, but should have the endurance.
If you can find a place that has similar corners to the crit you're fixin to do, do the efforts out of the corners as practice.

You'll need it

M
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Old 05-16-2013, 04:42 PM   #28695
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Originally Posted by YakSpout View Post
My commute's a bit on the hairy side. No easy route since some stupid plate tectonics and economics separated my job and my house with a mountain range.

I hate it when that happens.
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