"Dear Carleton"
05-09-13, 07:41 AM
#2876
Senior Member
This is probably a naive question, but why not use a trainer instead. It is not as quick as just jumping on the rollers, but does allow a more relaxed cool down.
For the record I too suck at rollers, but i find them challenging enough to be entertaining
.[ATTACH=CONFIG]315698[/ATT ACH ]
For the record I too suck at rollers, but i find them challenging enough to be entertaining
.[ATTACH=CONFIG]315698[/ATT ACH ]
__________________
Cat 2 Track, Cat 3 Road.
"If you’re new enough [to racing] that you would ask such question, then i would hazard a guess that if you just made up a workout that sounded hard to do, and did it, you’d probably get faster." --the tiniest sprinter
Cat 2 Track, Cat 3 Road.
"If you’re new enough [to racing] that you would ask such question, then i would hazard a guess that if you just made up a workout that sounded hard to do, and did it, you’d probably get faster." --the tiniest sprinter
05-09-13, 12:19 PM
#2877
Elitist
Join Date: Jul 2005
Location: Atlanta, GA
Posts: 15,965
Mentioned: 88 Post(s)
Tagged: 0 Thread(s)
Quoted: 1386 Post(s)
Liked 92 Times
in
77 Posts
Warmup and cooldown are important. Warmup laps dilate your blood vessels to increase blood flow and also reduces the chance of muscle injury. No more than 60% efort, just to warm up and stretch the muscles to prep for max effort. This reduces the chance of muscle injury.
Cooldown: Again, no more than 60% effort, and this allows the long skeletal muscles to flush out the Lactic Acid byproducts by pumping action, at a low enough effort level that they don't generate more lactic acid.
Cooldown: Again, no more than 60% effort, and this allows the long skeletal muscles to flush out the Lactic Acid byproducts by pumping action, at a low enough effort level that they don't generate more lactic acid.
Think of all of the stuff that you have to get from your home into your car, from the parking lot to the infield, and reverse:
- Track Bike
- Road Bike
- Trainer
- Gear bag
- Training wheels
- Race wheels
- Helmet(s)
- Water bottles
It's sort of a logistical nightmare. Maybe for big events (Regional races or Nationals), but for weekly racing, it is a lot of overhead.
I, for one, already bring too much crap to the track. At DLV they used to call me "Bag Lady"
05-10-13, 06:27 AM
#2878
Senior Member
Join Date: Dec 2012
Location: South Africa
Posts: 429
Bikes: S-1 :-D
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 17 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
Warmup and cooldown are important. Warmup laps dilate your blood vessels to increase blood flow and also reduces the chance of muscle injury. No more than 60% efort, just to warm up and stretch the muscles to prep for max effort. This reduces the chance of muscle injury.
Cooldown: Again, no more than 60% effort, and this allows the long skeletal muscles to flush out the Lactic Acid byproducts by pumping action, at a low enough effort level that they don't generate more lactic acid.
Cooldown: Again, no more than 60% effort, and this allows the long skeletal muscles to flush out the Lactic Acid byproducts by pumping action, at a low enough effort level that they don't generate more lactic acid.
Just be careful of stretching in your warmup, I see this is the second time someone has mentioned this. proper static stretching is really good for recovery, but has actually been shown to slow down the response time of your fast twitch fibres, if its before a speed event. And a stretch is only effective once you are properly warm anyway (which may not be the case during a warm up).
Warm ups are personal, different things work for different people, but they do more than activate get the blood flowing, as important as that is. they also 'wake up' the nueral system. Ever seen a guy warming up on rollers, and suddenly going into super high rev mode? he's reminding his muscles how to recruite more fibres, and jump quicker.
Personally I notice a big difference in my performance between a decent warm up and little to no warm up. I find a good warmup for training works well for racing, and i tend to aim for 5 min gentle rolling, 5 min taking your heartrate up to a subthreshold sort of level, 5 min at threshold, and then a few max laps/ max min or so (on the rollers).
And +1 re the cooldown; keeps the blood moving (due to heartrate, and due to the 'pumping' effect of muscle movement), and helps yoru muscles to clear out the lactic acid and other metabolic by-products of a hard effort. If i'm training, i'll roll for 5 min before sitting down. if its 'serious' racing, i'll have rollers and spend ~15 min on them.
I could go on, but will leave it there!
05-10-13, 02:23 PM
#2879
Elitist
Join Date: Jul 2005
Location: Atlanta, GA
Posts: 15,965
Mentioned: 88 Post(s)
Tagged: 0 Thread(s)
Quoted: 1386 Post(s)
Liked 92 Times
in
77 Posts
Just be careful of stretching in your warmup, I see this is the second time someone has mentioned this. proper static stretching is really good for recovery, but has actually been shown to slow down the response time of your fast twitch fibres, if its before a speed event. And a stretch is only effective once you are properly warm anyway (which may not be the case during a warm up).
Warm ups are personal, different things work for different people, but they do more than activate get the blood flowing, as important as that is. they also 'wake up' the nueral system. Ever seen a guy warming up on rollers, and suddenly going into super high rev mode? he's reminding his muscles how to recruite more fibres, and jump quicker.
Personally I notice a big difference in my performance between a decent warm up and little to no warm up. I find a good warmup for training works well for racing, and i tend to aim for 5 min gentle rolling, 5 min taking your heartrate up to a subthreshold sort of level, 5 min at threshold, and then a few max laps/ max min or so (on the rollers).
And +1 re the cooldown; keeps the blood moving (due to heartrate, and due to the 'pumping' effect of muscle movement), and helps yoru muscles to clear out the lactic acid and other metabolic by-products of a hard effort. If i'm training, i'll roll for 5 min before sitting down. if its 'serious' racing, i'll have rollers and spend ~15 min on them.
I could go on, but will leave it there!
Warm ups are personal, different things work for different people, but they do more than activate get the blood flowing, as important as that is. they also 'wake up' the nueral system. Ever seen a guy warming up on rollers, and suddenly going into super high rev mode? he's reminding his muscles how to recruite more fibres, and jump quicker.
Personally I notice a big difference in my performance between a decent warm up and little to no warm up. I find a good warmup for training works well for racing, and i tend to aim for 5 min gentle rolling, 5 min taking your heartrate up to a subthreshold sort of level, 5 min at threshold, and then a few max laps/ max min or so (on the rollers).
And +1 re the cooldown; keeps the blood moving (due to heartrate, and due to the 'pumping' effect of muscle movement), and helps yoru muscles to clear out the lactic acid and other metabolic by-products of a hard effort. If i'm training, i'll roll for 5 min before sitting down. if its 'serious' racing, i'll have rollers and spend ~15 min on them.
I could go on, but will leave it there!
Yeah, I've read and heard from a doctor (who is also a cyclist) that one should not stretch as part of a warmup routine. Use active warmup to get your muscles ready and use static stretching as part of your cool down routine.
05-10-13, 03:51 PM
#2880
Sqrl
Join Date: Mar 2012
Posts: 552
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
My physio is big on stretching independently of cycling in general. Thursday nights she runs a yoga for cyclists, and there's a bunch of stretching involved.
05-11-13, 07:40 AM
#2881
Senior Member
Join Date: Dec 2012
Location: South Africa
Posts: 429
Bikes: S-1 :-D
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 17 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
A proper stretching routine significantly reduces injury-rates, and also improves recovery. (just don't do it in a warmup!)
05-12-13, 01:55 PM
#2882
Sqrl
Join Date: Mar 2012
Posts: 552
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
Barb (My physio)=Jesus. Can't recommend her enough to locals.
05-13-13, 06:58 PM
#2884
Senior Member
Join Date: Mar 2010
Location: Northeast Ohio
Posts: 3,215
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
Are there any youtube channels with lots of videos of track racing? I know there are of cyclocross and spring classics, but my google-fu hasn't turned up much track. Mostly the last olympics and the 2013 world champs.
05-13-13, 07:00 PM
#2885
Elitist
Join Date: Jul 2005
Location: Atlanta, GA
Posts: 15,965
Mentioned: 88 Post(s)
Tagged: 0 Thread(s)
Quoted: 1386 Post(s)
Liked 92 Times
in
77 Posts
05-19-13, 11:19 AM
#2886
Senior Member
Join Date: Jan 2006
Location: LI, NY
Posts: 485
Bikes: A little of each
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 23 Post(s)
Likes: 0
Liked 4 Times
in
2 Posts
does anybody know the offset from where stack/reach is measured on a felt tk1 to the center bore of the stem base where the splined shaft goes through? I'm having a hell of a time trying to figure out what the equivalent bayonet stem would be compared to a standard stem setup.
05-19-13, 11:27 AM
#2887
Elitist
Join Date: Jul 2005
Location: Atlanta, GA
Posts: 15,965
Mentioned: 88 Post(s)
Tagged: 0 Thread(s)
Quoted: 1386 Post(s)
Liked 92 Times
in
77 Posts
does anybody know the offset from where stack/reach is measured on a felt tk1 to the center bore of the stem base where the splined shaft goes through? I'm having a hell of a time trying to figure out what the equivalent bayonet stem would be compared to a standard stem setup.
I assume that you have all of the stems that come with the frame. I think it comes with 8. 4x31.8mm and 4x26.0mm.
05-19-13, 11:31 AM
#2888
Senior Member
Join Date: Jan 2006
Location: LI, NY
Posts: 485
Bikes: A little of each
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 23 Post(s)
Likes: 0
Liked 4 Times
in
2 Posts
The frame hasn't been purchased yet. I'm trying to help a friend figure out if he'd be better on a 55 or a 57cm. Right now he's on a 56cm dolan track champion with a 110mm stem, -6*, no spacers.
05-19-13, 11:45 AM
#2889
Elitist
Join Date: Jul 2005
Location: Atlanta, GA
Posts: 15,965
Mentioned: 88 Post(s)
Tagged: 0 Thread(s)
Quoted: 1386 Post(s)
Liked 92 Times
in
77 Posts
Well, if it's worth anything, the TK1 can also take a standard fork/stem system. Maybe the stack/reach numbers that you are viewing refer to that. I'm not up on how to use stack and reach.
05-19-13, 12:59 PM
#2890
aka mattio
olympic (it's the olympics)
ucichannel (the uci - they put up vids and recaps of the WCs and some major events)
there was also an account with a ton of vintage sprintage but i forget what it was called.
05-19-13, 01:04 PM
#2891
Elitist
Join Date: Jul 2005
Location: Atlanta, GA
Posts: 15,965
Mentioned: 88 Post(s)
Tagged: 0 Thread(s)
Quoted: 1386 Post(s)
Liked 92 Times
in
77 Posts
Here: https://www.youtube.com/user/JensFiedler/videos?view=0
Enjoy!
05-19-13, 01:50 PM
#2892
aka mattio
^ha! that's what i was looking for and thinking of when i mentioned vintage sprintage. couldn't remember the account name.
05-19-13, 09:04 PM
#2894
Senior Member
Join Date: Feb 2008
Location: Australia
Posts: 261
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
Oh snap. I thought that I had replied to this a long time ago! Sorry! I think I didn't press submit.
Here: https://www.youtube.com/user/JensFiedler/videos?view=0
Enjoy!
Here: https://www.youtube.com/user/JensFiedler/videos?view=0
Enjoy!
JMR
05-27-13, 03:14 PM
#2895
Sqrl
Join Date: Mar 2012
Posts: 552
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
Dear Carleton,
Aerobars or drops for a kilo?
Aerobars or drops for a kilo?
05-27-13, 11:41 PM
#2897
Sqrl
Join Date: Mar 2012
Posts: 552
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
Beauty. Thanks. So, aerobars or drops for a 500M?
05-28-13, 12:19 AM
#2898
Senior Member
Join Date: Feb 2008
Location: Australia
Posts: 261
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
Depends on how smoothly you can transition from drops to aeros I would reckon... if you are going to lose any time/power moving to the aeros then just use drops IMO.
If you are super clean going from drops to aeros, then they will save you time at in the last lap.
JMR
If you are super clean going from drops to aeros, then they will save you time at in the last lap.
JMR
05-28-13, 12:21 AM
#2899
Senior Member
Join Date: Feb 2008
Location: Australia
Posts: 261
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
Oh, and if you decide to use drops... get some 3T Scattos(or similar).
They are the most aerodynamic style of drop bars.
JMR
They are the most aerodynamic style of drop bars.
JMR
05-28-13, 02:55 AM
#2900
Elitist
Join Date: Jul 2005
Location: Atlanta, GA
Posts: 15,965
Mentioned: 88 Post(s)
Tagged: 0 Thread(s)
Quoted: 1386 Post(s)
Liked 92 Times
in
77 Posts
It depends on if you have a great start or a great finish. Standing starts are difficult using aerobar base bars. Much better using drops. But drops aren't as aero as aerobars. So play to your strengths. Those with a great start should maybe use the drop bars. Those who finish better should maybe use aerobars.