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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
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Originally Posted by horatio
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
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
  #56  
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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
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
  #58  
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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
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
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
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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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Old 09-19-19, 07:33 PM
  #64  
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Don't forget about nutrition! I try to eat 'correctly', whatever that is... not too much junk, lots of fresh fruit and vegetables and all of that but I also use supplements. I am not sponsored by them in any capacity and I have no financial interest but I like Hammer Nutrition's offerings. I can really tell the difference. If anything... get something like their 'Perpetuem' and/or 'Heed' and then 'Recoverite' for after the ride.
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Old 10-14-19, 10:42 AM
  #65  
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So much for "best laid plans"... all my schemes for this year have been foiled. Looking forward to setting up a trainer in January and starting over. Again.
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Old 10-21-19, 09:20 AM
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Four days post-op for rotator cuff repair. Thought I would post an update. I was fully expecting a week in the sling, then PT and driving. Hah! The arm is immobilized for five weeks, minimum, for healing. (I'm typing with my left hand!) Seems my tendons were shredding when the ortho tried to reattach them. Figures. My post-op visit with him is on the 30th. Guess I'll know more then. I'll start a separate thread then.
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Old 11-01-19, 04:37 PM
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Update: https://www.bikeforums.net/pills-ill...l#post21190664
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Old 11-19-19, 06:14 PM
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Well, except for the recumbent trike (and maybe the indoor trainer), it will be at least 10 weeks before I can resume cycling. That should be plenty of time to work out a training routine for the spring. Could be worse.
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Old 12-13-19, 04:49 AM
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Seems I’ll be back on the bike sooner than expected! The 10-week limit was from time of surgery, not from when PT began. That’s one day after Christmas.

Now I have to decide which bike gets set up for the indoor trainer. It will be either the Gap, the RS900 or the Mercian. I’m leaning towards the Mercian as it’s currently single speed with a flip-flop hub. Whichever it is will get the power meter pedals. Outdoor rides will begin with the “new” Fuji gravel grinder, as it’s set up with a triple chainring. I’ll probably take it to Paris Mountain in the spring.
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Old 01-03-20, 05:04 AM
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It’s time to devise a training plan. Since GCN has debunked base mileage training, I’ll need to devise a routine with the indoor trainer to boost my FTP. I’m sure it’s dropped a lot since September. I’ll need to reassess FTP first, perhaps this weekend. HR has been in Z4 for my recent rides on the Botty, with average speed close to what I was seeing before surgery.
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Old 01-03-20, 05:35 AM
  #71  
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Originally Posted by horatio
It’s time to devise a training plan. Since GCN has debunked base mileage training, I’ll need to devise a routine with the indoor trainer to boost my FTP. I’m sure it’s dropped a lot since September. I’ll need to reassess FTP first, perhaps this weekend. HR has been in Z4 for my recent rides on the Botty, with average speed close to what I was seeing before surgery.
Updates expected and GOOD LUCK!!!
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Old 01-03-20, 07:04 AM
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Originally Posted by OldTryGuy
Updates expected and GOOD LUCK!!!
Tips and advice from high-mileage folks like you greatly appreciated.
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Old 01-05-20, 01:17 PM
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The indoor trainer is set up with the RS900, but I've encountered a snag: my Garmin Vector power meter pedal is no longer transmitting to my Edge 500! I believe it's due to a software update I installed in the Edge 500 a few days ago. Merde! It's not a battery problem. My HRM strap and speed sensor work just fine. Can't find anything in the Edge setup menu to help. Seems there's no way to revert to the older software. Figures.

Garmin has an update for the Vector pedal, but it requires one of their ANT+ chips, which is $40 on Amazon. I'm debating whether to give this a try or just invest in another head unit, maybe Wahoo or Lezyne.

Or, just go back to tracking HR and forget power.

Follow up: It's not a software glitch, probably an interference issue with the speed sensor. I put the Vector pedal back on the Six-5 and was able to get it to work outdoors with GPS enabled.

Question for you experts: does the Garmin need external speed information to make use of the Vector data? I wouldn't think so, since everything is coming from strain gauge and accelerometer in the pedal. I'll check the Garmin website, but I don't have much hope of finding a solution.
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Old 01-05-20, 02:43 PM
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Just found this thread response in the tech section, related to interference:

...I've read that sometimes its caused by interference from other electronics like cell phones, wireless routers, etc.


Perhaps it's the wireless router, which is about six feet away. I'd turn it off, but my wife would kill me! I'll have to puzzle on this awhile. It worked normally on the Six-5, but I was outside at the time.

This is what frustrates me about troubleshooting technology issues.
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Old 01-05-20, 04:52 PM
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It was the wireless router after all. I turned it off after my wife and daughter left to get dinner, and viola! It all worked as expected. I'll just have to use the trainer when no one else needs the internet.
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