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Approaching 60... and learning all over again

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Approaching 60... and learning all over again

Old 07-09-19, 11:37 AM
  #51  
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11-32 cassette installed and briefly tested last night. I need to adjust the B-screw to make a little room for the upper jockey wheel. Hopefully it will work. If not, will need a new RD. No workouts in the last 10 days due to family obligations.
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Old 07-10-19, 01:48 PM
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Not enough adjustment with the B-screw. The 30-tooth cog is usable, so that will be the lowest until a new RD gets installed.
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Old 07-16-19, 12:43 PM
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Try screwing the B-screw in from the inside, rather than the outside, to get a little more adjustment out of it.
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Old 07-16-19, 08:40 PM
  #54  
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Originally Posted by horatio View Post
Good food for thought. The intervals I mentioned were brief, five each of 30 and 60 seconds, last Monday. I was using my HRM and speed as well as perceived effort, mainly as a test session. I still haven’t fully recovered. That’s sobering. I really need a power meter to avoid overdoing it. Joel Friel has a new book, Fast After 50, that deals with age-related performance changes and strategies to stay competitive. I’m not really that competitive, but I am interested in developing and maintaining fitness for better health. And climbing famous mountains.
I would just say you overcooked it. Cycling Past 50 is still out there, do the rides he recommends for the long rides perhaps for a few weeks before stating intervals. Not that I'm any kind of a training expert but on my own that's how I look at it. I also find I have to spend my first few weeks at a time training my butt and setting up the saddle. I find as I ramp up distance per Joe's table of progressive ride durations, I may have to do more saddle fixes. I don't use a power meter. I have a Wahoo but never bought the power meter.

I like a kind of training called polarized training.
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Old 07-23-19, 07:23 PM
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Originally Posted by horatio View Post
I hit the big 6-0 in two weeks, and I'm getting back into regular cycling after a six-year hiatus. My long-term goal is to get into great shape...
Hey, we're almost in the same boat.

I hit the big 6-0 last year, and I got back on the bike 5 weeks ago after a 3-year hiatus. Trying to build up the effort gradually, shooting for 10-15 hours per week.

The first two weeks, I focused on hammering up short hills. Then I started doing longer hill repeats of 10-15 minutes on grades of 4-6%, with a couple endurance days thrown in. Then last week, I started adding in days with longer tempo climbs.

Improvement has been encouraging. I'm still considerably slower than when I rode regularly over 10 years ago, but my power is increasing 10-20% per week.

I got whipped yesterday on a long hot climb and cut the ride short. Today I don't have much energy, and my legs are sore, so I took a zone 1 recovery ride.

No formal training program. Each day, I let my body tell me what type of ride will do me good and still be enjoyable. It's supposed to be fun, right?
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Old 07-25-19, 08:59 AM
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Hey folks, there's hope yet for this geezer! I found my training route for hill repeats... the Blue Ridge Parkway!

But seriously, I managed about a three mile climb this morning, sans warm-up, without dying. Won't have stats until I get home, so I'll update later today. Paris Mountain may be in the not too distant future!

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Old 07-25-19, 11:09 AM
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Originally Posted by horatio View Post
I managed about a three mile climb this morning, sans warm-up, without dying.
Nicely done! Your smile says it all. There's no better feeling than accomplishing an intimidating climb.
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Old 08-04-19, 05:17 AM
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Thought I would post some stats for the Asheville ride. I was mildly surprised.

Average max power: 191W.
Normalized power: 197W.
Max HR: 183.

I really need 1:1 gearing until my power output improves. I may throw a spare triple crankset on one of my steel bikes.
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Old 08-08-19, 03:09 PM
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I climbed up Mitchell today from Marion via Hwy 80 and the BRP. As I was coming back down Hwy 128 (road to Mitchell from the BRP) there were a good number of cyclists climbing up from the Asheville side. It also looked like a group doing a BRP multi day tour riding North to South. There were a number of cyclists riding south followed by a support van. Perfect day, 59 degrees up top!!

Keep up the great riding!!
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Old 08-08-19, 06:17 PM
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Originally Posted by jppe View Post
I climbed up Mitchell today from Marion via Hwy 80 and the BRP. As I was coming back down Hwy 128 (road to Mitchell from the BRP) there were a good number of cyclists climbing up from the Asheville side. It also looked like a group doing a BRP multi day tour riding North to South. There were a number of cyclists riding south followed by a support van. Perfect day, 59 degrees up top!!

Keep up the great riding!!
Thanks. Your ride posts are inspirational. Mitchell is on my bucket list.
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Old 08-26-19, 12:30 PM
  #61  
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Originally Posted by Lemond1985 View Post
And I do agree that low-intensity rides are not doing very much good, even if the person spends all day on the bike and covers some otherwise-impressive distances. High intensity workouts, I believe, are where you get the most health benefit, and the best "training effect" that will allow improvements in fitness to occur. A 10 minute ride at 90% effort will yield far more health benefit than an all-day ride done at low intensity where the rider is never out of breath and barely breaks a sweat, IMO.
It's interesting to see this comment, re-reading all the responses, as I've discovered my HR levels when riding are higher than I thought. Seems I've been pushing Z3 and 4 when I thought I was working in Z2-3! I think this is where the power meter will help, as it shows zones relative to my FTP. You'd think I'd be faster at this point, but not so much. Still, I probably have less than 500 miles since May. That's not a lot.
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Old 08-31-19, 07:35 PM
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Got in a ride late today, trying to keep my HR and power as low as possible, to see how they correlate on the lower end. HR crept up to just over 140 on occasion (i.e. false flats), but I worked to keep it in the low 130s. I even saw some 120s, which usually I only see (and briefly at that!) when warming up. Per Garmin, I was in HR Zone 2 54% of the ride and power Zone 1 53% of the ride: almost identical measures. So now I'm thinking my old notion of HR Zones may not be inaccurate, based on power. Average power for the ride was 100W, well within Z1 (anything below 110W). HR Z1 total time was just under 2 minutes. So, what does this mean? I'm still figuring that out! But I really like having power data.

More stats:108 WMax Avg Power (20 min)105 WNormalized Power® (NP®)0.527Intensity Factor® (IF®)35.8Training Stress Score®

Edit: I guess I had forgotten how long it takes to develop good fitness. Oh yeah, and riding once a month won’t do it.
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Old 09-10-19, 05:38 PM
  #63  
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Training plans will be on hold soon. Learned today I have a bad rotator cuff tear that needs surgery. It will probably happen sometime next month, so I’ll plan the Paris Mountain “assault” prior to that, and train accordingly. With any luck I’ll be riding again before Christmas. That will be motivation to work through the PT, which I hear is really painful at first. I’ll also have to suspend playing violin. I think my wife will enjoy that aspect.
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