[quote="Robh"]Mark,
When your next down you can have some Race Day Boost (Sophate) to try.
Rob
Have a goal, then smash it (eventually)
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Re: Have a goal, then smash it (eventually)
by Marky Mark » Thu Apr 30, 2009 6:54 pm
Cheers Rob, i'll mix it with a can of RedBull and a slice of Joyces cake
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Re: Have a goal, then smash it (eventually)
by Robh » Thu Apr 30, 2009 8:52 pm
Mark,
It's a 4 day protocol to be taken 4 times a day so no red bull I'm sorry.
Rob
It's a 4 day protocol to be taken 4 times a day so no red bull I'm sorry.
Rob
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Re: Have a goal, then smash it (eventually)
by Robh » Fri May 01, 2009 9:40 pm
[quote="Marky Mark"]
I assume that
1. will increase muscle mass?
I assume that
1. will increase muscle mass?
Mark,
Regarding the lower rpm/slower cadence it will result in more forceful contractions required to maintain the constant speed. The higher force requirements of a slower cadence results in the recruitment of more fast twitch muscle fibres, since these fibres are capable of producing more force than slow twitch fibres.
You will notice if you rode with a powertap at an intensity like @ LBP with an rpm of 110 and then 80 you will most likely see more power/speed @ the lower cadence. That's why I suggested doing your time trial again @ a lower cadence.
Rob
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Re: Have a goal, then smash it (eventually)
by Marky Mark » Tue May 05, 2009 8:54 am
Cheers Robh,
I had upped the anty last week.
Monday.
60 min turbo AM @ 140 HR
Tuesday.
65 min turbo AM @130 HR
Wednesday.
35 min turbo AM @140 HR
28 mile PM ride to Pilates class - then class - then ride home
Thursday.
Rest day.
Friday.
26.5 mile evening ride at higher than normal pace.
Saturday.
56 mile extended CR with Rob Quinn, inc pub stop.
Sunday / Monday.
Rest days
My quads were still fatigued up to Monday night.
Is that a good or bad sign?
PS they are ok this morning.
Marky Mark
I had upped the anty last week.
Monday.
60 min turbo AM @ 140 HR
Tuesday.
65 min turbo AM @130 HR
Wednesday.
35 min turbo AM @140 HR
28 mile PM ride to Pilates class - then class - then ride home
Thursday.
Rest day.
Friday.
26.5 mile evening ride at higher than normal pace.
Saturday.
56 mile extended CR with Rob Quinn, inc pub stop.
Sunday / Monday.
Rest days
My quads were still fatigued up to Monday night.
Is that a good or bad sign?
PS they are ok this morning.
Marky Mark
-
Marky Mark - lives on this board 24/7!!!
- Posts: 1575
- Joined: Tue Mar 11, 2008 2:55 pm
- Location: Riddlesdown /Purley
Re: Have a goal, then smash it (eventually)
by Marky Mark » Wed May 06, 2009 10:00 am
NEW turbo training style.
Mixed it up a bit this morning on my Turbo.
First 40 mins at a fixed speed and cadence. 18 mph and 90 rpm.
This produced a HR of about 130-135, and stayed fairly constant.
Next 20 mins in a higher gear. 18 mph and 65 rpm. (strange riding at such low cadence)
This produces a HR of about 115-120, and stayed fairly constant.
Conclusion :-
I can ride at the same speed and reduce my HR by grinding gears.
How long can I do this for? Not long and it put a lot of pressure on my knees.
How does this relate to the road? I can switch between stressing my legs and respiratory system.
Nice to know my HR can be reduced if I need it be lowered.
Does grinding gears produce more Lactate, or any other nasties?
Where am I going with this... Aint got a Danny La Rue!
Marky Mark
Mixed it up a bit this morning on my Turbo.
First 40 mins at a fixed speed and cadence. 18 mph and 90 rpm.
This produced a HR of about 130-135, and stayed fairly constant.
Next 20 mins in a higher gear. 18 mph and 65 rpm. (strange riding at such low cadence)
This produces a HR of about 115-120, and stayed fairly constant.
Conclusion :-
I can ride at the same speed and reduce my HR by grinding gears.
How long can I do this for? Not long and it put a lot of pressure on my knees.
How does this relate to the road? I can switch between stressing my legs and respiratory system.
Nice to know my HR can be reduced if I need it be lowered.
Does grinding gears produce more Lactate, or any other nasties?
Where am I going with this... Aint got a Danny La Rue!
Marky Mark
-
Marky Mark - lives on this board 24/7!!!
- Posts: 1575
- Joined: Tue Mar 11, 2008 2:55 pm
- Location: Riddlesdown /Purley
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