Cycle cross-training

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Stan
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Re: Cycle cross-training

Post by Stan »

Hi Daz, yes its possible to get resting heart rates under 40. I believe the lowest recorded in a healthy human is 27.
Back in my mid 20s I had a resting heart rate of 42 - this rose to mid 80s in the early 2000s before getting back down into the 40s (after taking up indoor rowing) where it is currently. I am sure Huw and others can comment on resting heart rates in much more detail.
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Re: Cycle cross-training

Post by Daz »

Hi Stan,

appreciate the reply and the info, thanks a lot for that Stan, but my word, it makes me realise just how close to the edge I must be (circa 6 months ago my resting bpm was 90, around late 70's early 80's bpm at the moment).

If I could one day get anywhere close to to the 40's I would be extremely pleased, just was a bit of a shocker to see resting rate so low... it is certainly an eye opener as to how out of shape I am, a touch scary really
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Re: Cycle cross-training

Post by stumpy »

Wow that's a long way Jonathan at a very good average, =D> =D> way to fast for this old git.

I also see Huw has been bashing the local 10 TT course, careful matey it can get addictive you know :twisted:

So with a couple comps on the horizon, Shrewsbury & Grimsby, its time to put a plan into action over the next few months, decided to use the Row Pro 2k again after looking at my past performances over the last 5 years.

Last week managed over 500 squats as work was getting in the way of getting out on the bike or using the erg

Saturday was a power shift session.



Today was a low rate Slow pressure session.
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Re: Cycle cross-training

Post by JonathanA »

Nice going Colin =D>

I did the Wiggle Sportive: Stratford Tempest yesterday. Took the 'standard' course which turned out to be 68 miles. Immense fun. Finished in just a few second over 4 hours which gives an average of 17.2mph including stops. Far and a way the fastest I've done that kind of distance.

http://app.strava.com/activities/70124889#1363355623

I'm getting to like this cycling lark and am even considering chopping in my broken C2 for a Watt Bike :shock:
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Re: Cycle cross-training

Post by Huw Thomas »

=D> =D> =D> Well done Jonathan - that was quick =D> =D> =D>
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Re: Cycle cross-training

Post by strider77 »

Nice going Jonathan =D>

Good to see you doing some erging Colin-I am aiming for Bristol myself its a tad closer for me :D
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Re: Cycle cross-training

Post by stumpy »

A 6k last night capped at 150 MHR 26:30.2 r24 TE 3.5 phew that was a bit warm.
+ 130 squats
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Re: Cycle cross-training

Post by stumpy »

Not sure about Bristol Alan, thinking more along the lines of Shrewsbury & Grimsby.


The 2K training continues with a SP 4x500 r750 started off the first 500 interval flat out :roll: before realising r20 was the target, still it got the HR up to the cap :lol: A tough session this one which saw me really struggling to finish off the active rest. TE 3.5

+ 140 Squats,
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Re: Cycle cross-training

Post by strider77 »

Well done Colin :D

Looking at oyur signature I think this is the first time I have got below your weight, you were always around 4-5kg lighter than me -I am currently 89kg and going down slowly :wink:
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Re: Cycle cross-training

Post by stumpy »

That's great news Alan well done getting to 89 kgs =D> =D> =D> you do need to keep working on it though as I'm around 194 lbs :twisted: at the moment and 15% BF this Row Pro plan + the bike should get me lower over the next few months I need to get to around 85 Kgs or less before the first comps to get anywhere near past form.
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Re: Cycle cross-training

Post by Huw Thomas »

Back home tired and stiff
First few miles were hard then settled in nicely

Overall average 18.9 mph so not bad :-D
First third (8m) 15.5mph
Last two thirds (16miles) @ 21.5 mph

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http://ridewithgps.com/trips/1553207

TE 3.6

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Thatchers now...... :-O :-D
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Re: Cycle cross-training

Post by Huw Thomas »

London Surrey 100 Mile sportive - fantastic - through closed roads in the city then out into the Surrey Hills

http://www.youtube.com/watch?v=B25yMOZWC1Q
Just an idea of what it was like on the day - city to Surrey hills via Richmond Park - at 18-20 mph , and then up box hill (after the music change)


Rode with my mate sociably for the first couple of hours then put the hammer down a bit, and really pushed it after the climbs - grabbed a sequence of back wheels until they tired, and then found another :-O

100 miles, 17.28 mph av including stops - moving av was faster
Top of box hill (mile 65) to the Mall @ 20.5 mph

http://app.strava.com/activities/72269315

TE 3.6

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Re: Cycle cross-training

Post by strider77 »

Seriously good effort Huw-you are an uber cyclist now =D>
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Re: Cycle cross-training

Post by stumpy »

Looks like a very enjoyable day Huw I see the organisers have restricted entry to 80,000 next year 8-[

Managing to stick to the plan so far (day 10) trouble is not much energy left for the road iron but hey BIRC is calling. :wink:

SP 5K 4X500 r750

TE 3.1
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Re: Cycle cross-training

Post by stumpy »

The erg plan calls for an easy/recovery week, however there is a sting in the tail, calling for a 2K TT on Sunday so that's something to look forward to :^o
Todays effort was an hour on the erg & turbo still very sweaty but nice and easy. TE 2.8
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Re: Cycle cross-training

Post by stumpy »

Nothing easy about this erg session today 4x500 @ r20 with 750 active rest @r24 then another 30 mins twiddle on the turbo to finish off. TE3.0 epoc 69 :fsbgrin:
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Re: Cycle cross-training

Post by Huw Thomas »

Nice day here so out for a fast spin - found myself settling into a nice 21mph groove until the cat 3 hill.

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Pushed it until the gradient increased then just tried to keep going!

Managed 18mph for the whole ride into some stiff headwinds


TE 4.8 :-O :twisted:
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Re: Cycle cross-training

Post by Huw Thomas »

44 Mins on the turbo - 22.4 km flat ut2/ut1 te 2.9 :fsbgrin:
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Re: Cycle cross-training

Post by stumpy »

Another fine ride Huw at a good average.

Today for me

The erg plan called for a 2K TT today now this was a bit of a shock to the system as I have not done anything like this pace /distance for months so picking a pace was some what like pinning the tail on the donkey, anyway after a good 5K WU I started off at a 1:57 thinking a big neg split was the way to go. How wrong that 1:57 turned out proving a tad to fast to hold so after a little breather of 400 mtrs the last 400 mtrs was back on pace. Time to HTFU me thinks. and have faith in the plan.

Next week,
A 2up 10 mile TT on Tuesday evening.
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Re: Cycle cross-training

Post by trishwright »

Not sure if I should really post on this topic as I don't row anymore but I do cycle & I do get cross with it!

Passed 5 million metres on the Wattbike today in less than a year so I'm pleased with that.

I'm now building up to tackle a 100 mile ride. I've cracked the 100k twice but know that this attempt is 62k longer so here's hoping that with my support crew of Bill, the 2 dogs & a packet of jelly babies I'll crack it when the weather becomes a bit cooler. I'm aiming for under 5 hours which gives an average of 32.2 kph. I did my last 100k in 34.2kph average so I hope I'm not being too optimistic. Just depends on how I feel on the day.

I'll post the before & after photies ---- maybe I better not :D

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Re: Cycle cross-training

Post by JonathanA »

Congratulations on the Wattbike 5 million mark Trish. I am seriously considering buying one of these for the long winter evenings in the hope that getting the bike out again next spring won't be quite as painful!
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Re: Cycle cross-training

Post by Huw Thomas »

Many congrats Trish
Its certainly cycle cross training - so keep posting :fsbgrin: :fsbgrin:
Good luck breaking 5 hours - thats my target on the road - but need a flat course, and no food stops :-)
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Re: Cycle cross-training

Post by trishwright »

My course will definitely be flat! Food as mentioned will be jelly babies.

I'm aiming to have a crack at it in a month or so when hopefully it's a bit cooler.

I know that there's no weather to cope with but on the other hand there's no free wheeling for me to give my legs a rest as I have to keep pedalling all the time.

I'll let you know how it goes :)

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Re: Cycle cross-training

Post by stumpy »

Good luck to both of you on your 100 targets Trish & Huw
Talkin about 100s :fssmile:
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Moe sprinty stuff for me today. This really got me puffing a bit. TE 3.2
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Re: Cycle cross-training

Post by strider77 »

Very brave doing a 2k TT Colin-well done mate =D>

Huw you are going from strength to strength, how is the old war wound holding up ? =D>

Trish-absolutely amazing stamina, speed and endurance, good luck with the 100 miles =D>

With that support team you will have no problems :D
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