Winter Training Help
#1
Formerly edwardmatt83
Thread Starter
Join Date: Nov 2009
Posts: 291
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 3 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
Winter Training Help
I've been riding for about 5 years now. I live in Utah - so I have to resort to the trainer November-April. My target race next year is the Crusher in the Tushar - which is about 70 miles long and has 10,000 ft of climbing. I finished it for the first time this year - took me just over 6 hours to complete. The winner in my category finished about 45 minutes faster than me. What kind of indoor training will help cut my time down? I use trainerroad and plan on using it again this winter. Here are my stats from early this year - they may not be current but it is the best I have right now. I entered the Spring in the best shape I have ever been in for that time of year. I am 5'10" and weigh 165 lbs.
Personal Records
Peak Watts Date
5 Second 706 2/21/2013
10 Second 679 3/28/2013
20 Second 587 3/28/2013
30 Second 501 10/20/2012
1 Minute 413 2/18/2013
2 Minute 381 12/5/2012
5 Minute 320 2/23/2013
10 Minute 296 4/19/2013
15 Minute 287 4/19/2013
20 Minute 281 4/19/2013
30 Minute 266 4/19/2013
60 Minute 238 2/16/2013
90 Minute 215 4/8/2013
2 Hours 170 11/9/2012
Personal Records
Peak Watts Date
5 Second 706 2/21/2013
10 Second 679 3/28/2013
20 Second 587 3/28/2013
30 Second 501 10/20/2012
1 Minute 413 2/18/2013
2 Minute 381 12/5/2012
5 Minute 320 2/23/2013
10 Minute 296 4/19/2013
15 Minute 287 4/19/2013
20 Minute 281 4/19/2013
30 Minute 266 4/19/2013
60 Minute 238 2/16/2013
90 Minute 215 4/8/2013
2 Hours 170 11/9/2012
#2
Question Authority
Join Date: Jan 2008
Location: Oak Island North Carolina
Posts: 297
Bikes: Rocky Mountain Solo 30, 2007 REI Novara Safari and Cannondale MTB
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 1 Time
in
1 Post
With all that climbing losing a bit more weight might help your endurance and speed. The pros ride at 2 lbs per inch of height during the racing season. Also some leg work in the gym - squats and dead lifts - are reliable strength builders.
#3
just another gosling
Join Date: Feb 2007
Location: Everett, WA
Posts: 19,535
Bikes: CoMo Speedster 2003, Trek 5200, CAAD 9, Fred 2004
Mentioned: 115 Post(s)
Tagged: 0 Thread(s)
Quoted: 3889 Post(s)
Liked 1,938 Times
in
1,383 Posts
Well, I have a riding buddy who vacationed in the Himalayas, riding his bike to 18,300' over a period of 2 weeks. He came back and a few weeks later took 45 minutes off his age group record for a local hill climb. So there ya go.
#4
Senior Member
Join Date: Jul 2012
Location: Pittsburgh, PA
Posts: 2,061
Bikes: 2012 Trek DS 8.5 all weather hybrid, 2008 LeMond Poprad cyclocross, 1992 Cannondale R500 roadbike
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
I'm thinking that part of that might have been from a "free" EPO boost that the body serves itself with when it finds itself in an extended oxygen shortage. But, climbing 18K feet wouldn't do any harm either.
Thread
Thread Starter
Forum
Replies
Last Post
Machka
Long Distance Competition/Ultracycling, Randonneuring and Endurance Cycling
6
04-02-13 07:06 AM
HMF
"The 33"-Road Bike Racing
16
02-03-13 07:32 PM