London Fixed-gear and Single-speed SJS Cycles

Interesting fact, thanks.

It's interesting that you find that fact interesting. How interesting. Thanks.

Are you basing that comment on fact, or is it ?

Is it a HMV store? You really have been chomping the blotters.. :)

Share?

Hearsay the band, two of whom are doing rather well to this day, the rest well, I have no idea

I did not intended to post on this thread again, but a newspaper interview I've just read changed my mind.

Although I did not advocate, as was suggested, a training programme which just consisted of loads of miles I cannot stop myself from drawing attention to Mark Cavendish's comment in yesterday's Observer Sport Monthly magazine. Cavendish claims that he reckons to do approaching 30,000 miles a year, which can't leave him much time for anything else.

Of course I know he came away from the Olympic Velodrome empty handed, but I know which I'd prefer if I had to choose between track medals and Tour stage wins.

82mi/day every day? I think someone fucked up their figures.

Yeah thats way out, shouldnt believe every thing you read.

Oh and in response, what training program did you advocate then? Re reading your original post I believe the line was "Just do lots of miles. Then do some more: every mile pays a dividend."

Sorry couldn't resist ;-)

you are displaying bias!

and anyway, you're outnumbered, this is a track forum ;)

I may not be the model example of a well trained man but I am well read when it comes to training manuals and it is clear that all science points to balance in training. Miles; sprints; hills and rest. If you want to do 30,000 miles a year make sure some of it is spent sprinting and hill climbing and make sure some time is spent resting. You might have half an hour to pop out and earn some money as well.

Combining Strength and power with endurance training may not be ideal for sprinters - or explaining a little about the interference effect that aerobic training has on anaerobic development.
If you're a track sprint cyclist, how do you balance out your need for power and strength, and the expectation that you need to be aerobically 'fit' as well?
It's a good question.
It boils down to the needs of your particular track discipline. If you're a kilo rider or longer, you need a level of aerobic fitness, but if you're concentrating on old-school track sprinting, where your effort lasts less than 30 seconds most of the time, do you need to do any aerobic work, and should you? Does aerobic training negatively effect your anaerobic strengths?
The short answer is yes it does.
A number of studies have shown that 'combination training' can reduce gains in muscle girth, maximum strength and speed and power performance in anaerobic sports (like track sprinting). It does not seem to hold true the other way though - it seems that enduro athletes can gain from anaerobic training, but that strength athletes can lose from aerobic training. Ie: If you're a roady, MTB or enduro trackie, generally strength training won't do your aerobic performance any harm, but if you're a track sprinter, enduro training can impact negatively on your performance. According to "Essentials of Strength & Conditioning" 3rd ed 2008, pp 37, extensive aerobic training to enhance recovery from anaerobic events is not necessary and may be counterproductive in most strength and power sports.
Some authors call the negative effects on strength and power brought about by endurance training the 'Interferance effect'.
So what's a kilo rider to do, or a roady sprinter? Or a track sprinter who wants to keep their weight down and ride to work?
Track sprinters who want to ride their bikes for transport, social rides, weight control etc need to keep the intensity way down in E1. High intensity aerobic work will harm their peak power production. Some authors suggest that using other muscle groups than those being strength trained for endurance work reduces or eliminates the effect on the muscles we're using, but that's hard for a track sprinter, most aerobic exercise involves leg muscles. Swimming and kayaking come to mind as some worthwhile aerobic conditioning sports that have minimal leg muscle use if that's to be followed by a track sprinter.
Kilo riders, track enduro sprinters and roady sprinters need to accept that they won't be able to get as much out of their strength training as a pure sprinter will (but you won't see Sean Eadie at the end of the Melbourne to Warnambool, so that doesn't matter much, you only have to beat the riders who make it to the finish) because their high intensity aerobic training that they have to do will reduce the amount they can get from strength and power training. If you're training for kilos, you'll be doing more strength and power work than a roady sprinter, but not as much as a pure sprinter would, and because you're mixing in to the blend aerobic work, you won't get as close to your genetic potential as a pure anaerobic athlete can.


from Carl's blog..
http://www.aboc.com.au:8080/aboc_cc/...ation-training

Interesting article,

however this may well be the reason the Aussie sprinters have been falling by the way side while the GB boys have been taking sprinting to new heights.

Also sprinting especialy indoors at higher levels is like a 3 lap drag race now with the guys hitting between 20-30mph before the sprint even starts, Jamie Staff is quoted as saying his sucess at the Olympics was down to doing a big road block after the 2007 worlds allowing him to be fitter than ever before with the knock on effect of being able to train harder and reach new peaks, he pb at every thing from peak power to weight lifted in the gym off the back of this at the age of 35.

I know what training they are doing and it does included a fair few road rides many of which are proper aerobic conditioning rides.

I did more road last year than before and went quicker, and I have ramped it up another notch this year so lets see if I go quicker again!

well there you go.

the days of the musclebound weight lifter sprinters are over.

it's all about the rangy look for 09 (I hope) look at matt crampton for example, and didn't stephen burke give him a run for his money in the nationals kilo?

the distinctions are blurring more and more

Dino: What sort of intensity/duration are their road rides at?
I would've imagined that providing you didn't overdo your road riding it would be benficial, since you get the weight loss, the blood vessel creation, you keep the muscles in-use, see a bit of the real world, all that bollocks ;).

also if there are cars involved, you get to test your aggression out by punching a few windows

Carbon-fibre knuckled gloves ftw! :)

you knows it.

they do minicab door-mirrors really well, too.

er..or so I heard!

My gloves are fucking see-through. :(
They are rank though, so if I so much as touch a cab the combined snot, sweat and random gloop in them will probably corrode the thing in under a week. :)

road rides are a 7/10 kinda range, very very importent to use little gears and keep the rpms 100 plus, dont think i ever use my big ring on road rides.

we still do lots of weights but in a different way, more like olympic lifters than the more body builder routines of the past.

by the way I have a\ session booked at Newport 2nd of Jan 11-2pm if anyone is interested? pm me and I will give you all the details

Lee

Some article on some fixed forum written about racing by some Lee guy.. ;)
http://www.fixedgearfever.com/module...rticle&sid=894

Should this be in the 'Spotted' thread? :)

never heard of him....

Sounds like the kind of person that would embark upon some ludicrous overgeared 75 second kilo intervals in the middle of winter on an ergotrainer...

What kind of fool would do those!?!

I hear he is averaging 600 watts for the 75s and is hoping to hit 700 watts ave by the end of the phase.....

all he has to do is figure out how to attach it to the electricity supply

would burn out his bulbs so not much point

ouch, a burnt bulb is very painful



I imagine..

Hi Guys

Does anyone know any good training programs for a turbo trainer?All the ones i can find are for geared road bikes, and i don't have one!!!

Cheers!

Just do the road program and where it says 'change up' or 'change down'... don't.

Wise words hippy.

Maybe mdizzle should pedal faster when it says 'change up' and pedal slower when it says 'change down' though?

I kinda hoped he would work that bit out for himself but thanks for the help ;)

www.fixedgearfever.com - join the forum and be a newbie all over again. track-specific indeedy

yes the name is slightly misleading as you expect hipsters/arrospoks etc on a forum called fixedgearfever, but it's all about track racing

I tend to do cadence drills when I'm riding my fixed on rollers (build to max cadence without rocking hips, hold for a minute, recover for three minutes, repeat).

Your turbo should have variable resistance though ?

Is that all? I know someone who can average 600 watts for 120s intervals on an ergotrainer, but admittedly only whilst standing up.

Sounds like you're a bit of a weedy bloke who might be more successful taking on the Kenyans at the middle distance running game. It's time to come out of the closet as an endurance athlete, Povey.

that all depends on how accurate the measurement on the erg is innit

and any way that Lee Povey is over-rated, he is a chubby old bloke really.....

ps a mate of mine can average 900watts for a kilo (which he happens to do in 1,01.9)

Is that 900watts of amplification equipment being towed on a trailer?

Any self-respecting cyclist can do over 40km in 1.01.9 :p

silly silly boy

Road rider, not track, but gives indication of what pros do (in December)

PEZ: And how is your build up going?
Dan: I’m on target – this time last year I was maybe going too well. I want to go into Langkawi at 85% and come out at 95% but I want to be at 100% for Paris-Nice and the Giro.

I’ve been doing gym work and a lot of mountain bike riding because the roads have been icy. I’ve only done one four hour ride, mostly it’s been three hour rides but with 30 minute blocks at 90% effort – to improve endurance.

I don’t want to be doing full-on intervals at this time of year, but I use the long efforts at 23/24 mph to build my endurance.

You could go out and do six hours at 16 mph and you’d build endurance; but you’d also get cold, wet, tired and depressed in this weather!

http://www.pezcyclingnews.com/?pg=fu...=Latest%20News

It'd be great to see him attack on a hill in the Giro the same way he went up the Bec HC when he beat Gary Dodd's course record.

Another possibly pointless question, but anyway.....is there any advntage in doing spinning classes over what i am doing on my turbo trainer(mostly sufferfest, with some cadence thrown in).

No Not completely useles.. since..

Other than perving on fit birds.. and the oppurtunity to do _more_ work if you're not doing them in place of turbo sessions>?

You do spin classes on other bikes (not your own) which loses your specificity.

You might work harder if the class teacher is a cunt and makes you work harder.. but it depends on how you respond to some nonce telling you to do pushups and breathe and down and up and down and,.. you get the idea

ta

Edited for slightly less negative answer. They can be a bit of fun which is always good.

yeah there's also something to be said for having a set time of a class, so less likely to put it off like you might with the turbo

I learnt this weekend that I'd been sprint training over too short a distance, the match sprints on sunday taught me that you often have to be able to give it full gas for longer if your opponent decides to attack early. shame I didn't try a flying 200

That's where a deep base comes in handy.

or practice longer sprints of around 3-4 minutes. and repeat. I find Salter Road in Rotherhithe the perfect length for doing this (east to west).

if its 3-4 minutes long it isnt a sprint work out and wont help your sprint, rpm it wasnt the length of your sprint that let you down Sunday it was your observation to see what the other riders were about to do, then the reaction time was too long. If you had seen the move and reacted instantly you would have got on the wheel and been able to pop around when they started to tire as no one can go at there top speed for 500m.