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Search: Posts Made By: WarrenG
Showing results 1 to 50 of 196
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Forum: Track Cycling: Velodrome Racing and Training Area
10-10-06, 09:33 PM
Replies: 2
Views: 433
Posted By WarrenG

I use them on my road bike and track bike. No...

I use them on my road bike and track bike. No problems for me-210 lbs. masters nat's champion in sprints.
Forum: Track Cycling: Velodrome Racing and Training Area
10-10-06, 09:28 PM
Replies: 14
Views: 4,854
Posted By WarrenG

Keywins with the "track adapter" are the best...

Keywins with the "track adapter" are the best I've found. You are locked on and no amount of twisting or pulling can get you off that pedal. I use the Speedplay track version for mass starts and I...
Forum: Training & Nutrition
07-05-06, 04:02 PM
Replies: 11
Views: 482
Posted By WarrenG

I read and hear conflicting information about...

I read and hear conflicting information about whether the inflammation may actually help with recovery-your body is inflammed intentionally, yes? To repair itself, yes? The inflammation can get in...
Forum: Training & Nutrition
07-04-06, 07:02 PM
Replies: 11
Views: 482
Posted By WarrenG

Massage done well is far more useful than NSAIDS...

Massage done well is far more useful than NSAIDS or ice (you want to reduce circulation?!). Any knots you have can get worked out and IME they don't tend to come back if the massages are at least...
Forum: Training & Nutrition
06-27-06, 11:57 AM
Replies: 10
Views: 507
Posted By WarrenG

...mmm, duck fat. Monique Ryan's books...

...mmm, duck fat.



Monique Ryan's books about sports nutrition are good.
Forum: Training & Nutrition
06-21-06, 10:10 PM
Replies: 41
Views: 1,027
Posted By WarrenG

Several times in your last few posts you have...

Several times in your last few posts you have said some things that have made me pause and think, wow, here's somebody who gets it, and is willing to help others get it. I try too, but the credit for...
Forum: Training & Nutrition
06-21-06, 09:50 AM
Replies: 41
Views: 1,027
Posted By WarrenG

Originally Posted by Mothra How many national,...

Originally Posted by Mothra
How many national, Olympic or TDF champions have Stern or Coggan produced? What are their names and championship years?



The important difference is that other...
Forum: Training & Nutrition
06-19-06, 05:37 PM
Replies: 29
Views: 14,393
Posted By WarrenG

After exercise the insulin spike is quite...

After exercise the insulin spike is quite useful-to help drive the protein and carbs back into muscles as quickly as possible to enhance repair and recovery. So, high GI for that first 1-2 hours....
Forum: Training & Nutrition
06-19-06, 03:14 PM
Replies: 41
Views: 1,027
Posted By WarrenG

I'm late into this thread-I was scared away by...

I'm late into this thread-I was scared away by it's all too frequent title and the inevitable that follows...

If you have areas that are particularly weak, that are limiters to your total...
Forum: Training & Nutrition
06-19-06, 02:50 PM
Replies: 29
Views: 14,393
Posted By WarrenG

You may feel differently once you start cycling...

You may feel differently once you start cycling on a regular basis. When you go over 8+ hours a week recovery foods become more important. At 12+ hours you'd better be doing lots of things right wrt...
Forum: Track Cycling: Velodrome Racing and Training Area
06-19-06, 12:59 PM
Replies: 16
Views: 2,273
Posted By WarrenG

Yes, I think so. I originally got it for road...

Yes, I think so. I originally got it for road bars that were 26.x.

Don't forget a good seatpost. Lost of potential flexing there. I use a thomson for that too.
Forum: Training & Nutrition
06-19-06, 12:50 PM
Replies: 29
Views: 14,393
Posted By WarrenG

Best to add more sugars during that first two...

Best to add more sugars during that first two hours after riding. More fluids too.
Forum: Training & Nutrition
06-19-06, 10:09 AM
Replies: 2
Views: 401
Posted By WarrenG

You needed time to rest, rebuild, and...

You needed time to rest, rebuild, and supercompensate. Normally, 4-7 days of time would work better because then you would not detrain during the rest period. You get stronger when you're recovering,...
Forum: Training & Nutrition
06-19-06, 10:06 AM
Replies: 29
Views: 14,393
Posted By WarrenG

Winco has them for 59 cents per pound. They have...

Winco has them for 59 cents per pound. They have a decent amount of protein in them and to me, they taste better than rolled oats. 3:1 ratio of water to SCO in pan with some dired fruit (it will...
Forum: Training & Nutrition
06-19-06, 09:57 AM
Replies: 3
Views: 420
Posted By WarrenG

Generally, you'll want to do the ride with the...

Generally, you'll want to do the ride with the most intensity and/or most muscular strain first. Then you can do what ever you can during the long, steady ride the next day. Trying to do lots of...
Forum: Track Cycling: Velodrome Racing and Training Area
06-18-06, 10:02 AM
Replies: 16
Views: 2,273
Posted By WarrenG

I use a thomson stem and steel nitto bars with...

I use a thomson stem and steel nitto bars with the shim. Plenty stiff for me (215lbs masters nat's sprint champion). I use some scotch tape to hold the shims in place while I'm assembling the clamp....
Forum: Training & Nutrition
06-18-06, 09:54 AM
Replies: 29
Views: 14,393
Posted By WarrenG

Steel cut oats, much better than oatmeal! With...

Steel cut oats, much better than oatmeal! With dried blueberries...
Forum: Training & Nutrition
06-18-06, 09:50 AM
Replies: 9
Views: 698
Posted By WarrenG

You're more fast twitch so you will use...

You're more fast twitch so you will use releatively more carbs for fuel in those fibers. Type 2b fibers don't use fat. 2a fibers can be trained to use more fat. Tempo training will probably be most...
Forum: Training & Nutrition
06-17-06, 09:00 PM
Replies: 9
Views: 698
Posted By WarrenG

With a name like "Koffee" I expect you'd be awake...

With a name like "Koffee" I expect you'd be awake 24/7!
Forum: Training & Nutrition
06-17-06, 08:36 PM
Replies: 5
Views: 559
Posted By WarrenG

"Transplant" asks some simple questions but the...

"Transplant" asks some simple questions but the answers can range from simple and general, to complicated and specific.

After training you'll want to get plenty of fluids along with carbs and...
Forum: Training & Nutrition
06-17-06, 09:44 AM
Replies: 7
Views: 547
Posted By WarrenG

As others have suggested, you ran low on fluids...

As others have suggested, you ran low on fluids but it also sounds like you ran out of fuel/carbs too-the lightheadedness and completely weak feelings. For a ride longer than an hour or so you really...
Forum: Training & Nutrition
06-17-06, 09:36 AM
Replies: 9
Views: 698
Posted By WarrenG

You have this backwards-a typo?. At lower HR's...

You have this backwards-a typo?. At lower HR's you will normally burn a relatively higher percentage of fats compared to carbs, and at higher intensities you will burn predominately carbs, and...
Forum: Training & Nutrition
06-16-06, 04:11 PM
Replies: 7
Views: 547
Posted By WarrenG

What are you planning to have to replenish...

What are you planning to have to replenish glycogen and fluids? How long are your rides? How hard are they? How many grams of carbs do you need to replenish glycogen? How many quarts of fluid do you...
Forum: Training & Nutrition
06-16-06, 11:11 AM
Replies: 15
Views: 1,184
Posted By WarrenG

You should look more closely at what the website...

You should look more closely at what the website says, does not say, and the self-serving conclusions they draw from the published research. Here is the most relevant example for cyclists...


...
Forum: Training & Nutrition
06-16-06, 09:45 AM
Replies: 15
Views: 1,184
Posted By WarrenG

Lots of stuff there that is contrary to what the...

Lots of stuff there that is contrary to what the studies show about glutamine WRT to athletes. You, just like your retailer's suggestions, take a bit of information at face value and choose to apply...
Forum: Training & Nutrition
06-15-06, 12:35 PM
Replies: 15
Views: 1,184
Posted By WarrenG

We were discussing SUPPLEMENTING glutamine....

We were discussing SUPPLEMENTING glutamine. Supplementing glutamine does not have anything to do with DOMS, nor does it help you recover faster unless your immune system is severely stressed, or you...
Forum: Training & Nutrition
06-14-06, 02:31 PM
Replies: 9
Views: 741
Posted By WarrenG

Maltodextrin is available at shops that sell home...

Maltodextrin is available at shops that sell home brewing supplies, like for beer. Sometimes you can find maltodextrin in health food stores and grocery stores like Winco that sell some items in bulk...
Forum: Training & Nutrition
06-14-06, 12:47 PM
Replies: 9
Views: 741
Posted By WarrenG

Glutamine has little, to no value while you're...

Glutamine has little, to no value while you're riding. Maltodextrin and a touch of frutose would be more useful. Gatorade powder is available for a cost of about $1.30 per gallon.
Forum: Training & Nutrition
06-14-06, 09:53 AM
Replies: 7
Views: 1,101
Posted By WarrenG

As others have hinted, the VO2max test is mostly...

As others have hinted, the VO2max test is mostly for entertainment unless you have high aspirations for your cycling, and in that case it can help indicate your potential. VO2max only measures one...
Forum: Training & Nutrition
06-13-06, 08:39 AM
Replies: 9
Views: 1,549
Posted By WarrenG

Really good coaching, and/or a really good...

Really good coaching, and/or a really good understanding of training will help you more than using a powermeter. Given your situation I'd pursue that first. Using a powermeter correctly will help you...
Forum: Training & Nutrition
06-12-06, 11:27 PM
Replies: 13
Views: 766
Posted By WarrenG

Potassium is indeed very important, but google on...

Potassium is indeed very important, but google on potassium and orange juice to see how much you can get that way vs. your supplement. Potassium, magnesium, and calcium need to be in balance to allow...
Forum: Training & Nutrition
06-12-06, 11:23 PM
Replies: 14
Views: 875
Posted By WarrenG

If the test is for your 4mmol/l "lactate...

If the test is for your 4mmol/l "lactate threshold" you can do the intervals I suggested in the range of 0-15bpm below the HR at 4mmol/l. You will essentially do longer intervals (more total work...
Forum: Training & Nutrition
06-12-06, 06:31 PM
Replies: 14
Views: 875
Posted By WarrenG

Do you think that's good advice for her? Any...

Do you think that's good advice for her? Any specific advice on what portion of Friel's training to incorporate? Doesn't Friel's race training include many efforts/intensities she should not include?
Forum: Training & Nutrition
06-12-06, 06:28 PM
Replies: 14
Views: 875
Posted By WarrenG

Long slow distance and "junk miles" are an old...

Long slow distance and "junk miles" are an old school appproach for those who either don't understand the physiological adaptions taking place at various levels of intensity, or they are racers who...
Forum: Training & Nutrition
06-12-06, 04:37 PM
Replies: 14
Views: 875
Posted By WarrenG

So, train like a racer... but nobody has said how...

So, train like a racer... but nobody has said how that's done. :-)

From a racer, you can try something like this (for your objectives). Training at an intensity around the level of intensity...
Forum: Training & Nutrition
06-12-06, 01:11 PM
Replies: 13
Views: 766
Posted By WarrenG

Potassium is available in relatively large...

Potassium is available in relatively large amounts in orange juice. No need for the supplement. Magnesium is a possible issue for your cramping and it's really hard to get enough magnesium in your...
Forum: Training & Nutrition
06-11-06, 10:33 AM
Replies: 10
Views: 1,212
Posted By WarrenG

Since you don't even own a bike I assume that...

Since you don't even own a bike I assume that your opinion is based on what you can read, not what you have experienced.

Do a search at pubmed on "creatine cycling sprint" and you'll find out...
Forum: Training & Nutrition
06-10-06, 08:44 PM
Replies: 4
Views: 634
Posted By WarrenG

Some easy rides of less than an hour each will...

Some easy rides of less than an hour each will provide the blood circulation you need to encourage recovery/repair.
Forum: Training & Nutrition
06-10-06, 08:42 PM
Replies: 73
Views: 13,376
Posted By WarrenG

You miss out on some good stuff with only whey...

You miss out on some good stuff with only whey protein. Some eggs and red meat once in awhile at least is good insurance for higher amounts of certain aminos, creatine, and hemiron. Even a semi-veg...
Forum: Training & Nutrition
06-10-06, 08:37 PM
Replies: 10
Views: 1,212
Posted By WarrenG

Read at pubmed about creatine. Search on creatine...

Read at pubmed about creatine. Search on creatine or Pcr and cycling for more about what it does and how it works. It does nothing at all for recovery and is detrimental for sprinting performance if...
Forum: Training & Nutrition
06-09-06, 02:13 PM
Replies: 9
Views: 562
Posted By WarrenG

The adrenalin released during exciting portions...

The adrenalin released during exciting portions of a race, especially near the finish will increase HR. My threshold HR during races is approximately 7-8 bpm higher during races than during training.
Forum: Training & Nutrition
06-09-06, 02:10 PM
Replies: 15
Views: 1,184
Posted By WarrenG

Creatine does not add muscle. It may provide a...

Creatine does not add muscle. It may provide a slightly larger store of phosphocreatine (Pcr) which, in some situations may allow slightly longer efforts using the Pcr energy cycle, and MIGHT...
Forum: Training & Nutrition
06-09-06, 01:59 PM
Replies: 73
Views: 13,376
Posted By WarrenG

It contains some very useful fats, Essential...

It contains some very useful fats, Essential Fatty Acids, EFA's. Eating fish will cover it too, especially cold water fish like salmon and cod.
Forum: Track Cycling: Velodrome Racing and Training Area
05-26-06, 10:39 PM
Replies: 8
Views: 3,170
Posted By WarrenG

Hmmm, since radial spokes a now fairly common on...

Hmmm, since radial spokes a now fairly common on fast front wheels and the non-drive side of rear wheels that have spokes I wonder how you'll tie and solder those spokes. And I've spent an hour...
Forum: Training & Nutrition
05-15-06, 09:38 AM
Replies: 26
Views: 1,257
Posted By WarrenG

Basically what I'm saying is that MHR is not...

Basically what I'm saying is that MHR is not really a major limiter for your performance. There are several/many other factors affecting your performance that will decline with age, even if you are...
Forum: Training & Nutrition
05-15-06, 09:31 AM
Replies: 26
Views: 1,257
Posted By WarrenG

Elites as you define them do not reach their MHR...

Elites as you define them do not reach their MHR during VO2max tests unless they choose to continue riding PAST the point of reaching VO2max. My coach used to be a coach at Mapei, Asics, Motorola,...
Forum: Training & Nutrition
05-15-06, 12:11 AM
Replies: 26
Views: 1,257
Posted By WarrenG

You need to read that conclusion much more...

You need to read that conclusion much more closely. You have skipped over many of his comments, run some of them together, and some of his comments provide more detail than the drawing. The drawing...
Forum: Training & Nutrition
05-14-06, 11:37 PM
Replies: 26
Views: 1,257
Posted By WarrenG

Yes, HR "peaks out" but the peak is NOT at MHR....

Yes, HR "peaks out" but the peak is NOT at MHR. In my VO2max tests my HR peaks around 10bpm BELOW my MHR. This is common.
Forum: Training & Nutrition
05-14-06, 09:56 AM
Replies: 26
Views: 1,257
Posted By WarrenG

That assumption is unrealistic, and that is the...

That assumption is unrealistic, and that is the "junk" part of your earlier statement. MHR is not even close to being the only important factor in the decline of age-related performances among...
Forum: Training & Nutrition
05-13-06, 10:43 PM
Replies: 26
Views: 1,257
Posted By WarrenG

VO2max is reached in elite cyclists before they...

VO2max is reached in elite cyclists before they are near their MHR. MHR is not a differentiator for performance comparisons between individuals because most events are decided at HR's well below MHR....
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