carleton

Much better!

As I'm sure you know, when we workout there is a mix of "intensity" (how much weight you move around) and "Volume" (how often you move weight around).

For example:

- Doing a 5 Rep max squat is very Intense.
- Doing 5 sets of 25 reps of moderate weight squats is a lot of Volume.

Now...

- Doing 5 sets of 5 rep max weight squats is a lot of Volume AND Intensity.


One school of thought is that, when "peaking" for a big event, you want to keep your Intensity HIGH to keep your muscles accustomed to working at their highest level. But, you want to keep the Volume LOW so as not to cause fatigue. This is why you may see elite athletes hitting the gym hard days before major events (National Championships, World Championships, etc...) and hitting PBs and still being fresh for the competition.

I don't know much about your program. But, I would consider doing the same exercises but just do fewer than normal during your workout sessions. Don't work till you are tired. Work till you are "hot" and feeling great...then pack up and go home.

Jcaf_1

Super thanks for that
In another sport that I competed in we would've dropped weights altogether and just done plyos coming close to comp
This year was thinking along the lines you have pointed out thanks again always good to verify what your plan is to give confidence coming close to competition

carleton

I'm glad to help.

Keep in mind that *every* training program is different. What works for one athlete may not work for the teammate.

The "2 week" rule is based on the fact that it takes our bodies roughly 2 weeks to fully recover and super-compensate (get stronger) from stimulus (working out). That's what the peak is all about. But, some time after the peak, the body starts to decline. So, some may reduce the training load for 2 weeks and start to peak (called the "taper"), then peak for 2-3 weeks after that, then a big slump starts and they are weaker than before the peak. It's weird how that happens. You'll see athletes in top form for a while, then they go into a hole afterwards.

The performance of the athlete could roughly like this:



Weaker than normal during the big training load before the taper, then getting stronger to a peak, then the rough part after the peak, then back to normal.

MrMinty

Generally some road riding- usually an undulating course. No big hills, but not 100% flat either. Climbs that take 2-3 mins to complete, sometimes up to 5 mins. A shorter ride on a weekday around 50k, then a longer one at weekend. Anything from 80-100k

I'll try lowering the gearing. I've got a couple of other beginner sessions booked

Velocirapture

A further question on this - could you indicate at what sort of intensity these rides are at?

queerpunk

track season is over

wtf do i do now?

theblackbullet

SSCX

just got this bad boy in today!

queerpunk

please tell me you're gonna use that trispoke that you just got on that bike.

theblackbullet

don't tempt me!!!

Dalai

Nice!

brawlo

Move south, we're just about to get started!

gycho77

Why people use Velocity rims(deep v) instead of mavic rims(open pro)
I saw a lot of professional riders using velocity for training(ex. New Zealand).
Mavic rims are lighter and more famous company. Why do people use velocity instead of mavic?

dunderhi

IMHO, the velocity deep v's are bullet proof. The only Mavic rim with similar strength is their tandem rim, which I rode on the road for many years before one cracked.

carleton

Open Pro is an old rim. It is a short rim which means spokes have to be longer and will flex slightly more. There is no aero profile.

You can get a Deep V rim for the same price or cheaper with a taller rim (shorter spokes) and an aero profile.

The Mavic Ellipse is similar to the Deep V and it is used by pros.

Here is Bauge using a Mavic Ellipse front paired with a custom rear wheel (stronger than the Ellipse rear):

wens

I feel your pain queerpunk. I was burning out the last three weeks or so, but I'm struggling to come to terms with the season being over now.

carleton

- Eat and drink what ye want.
- Take all computers off of your bikes and ride wherever the wind may blow ye for as long as she chooses to do so*.


This is an underrated off-season relaxation technique for people (like me) who obsess over numbers.

queerpunk

Heh. I already don't have any computers on my bikes! I've been enjoying some 3-hr singletrack rides on the river bottoms on my cx bike... though enjoying it a little bit less when I invite talented CX racers to join me. Then it's hard. Oops.

I already pretty much eat and drink what I want, too.

It's really, really, really nice to have unstructured time. My schedule leading up to Nats was pretty intense and only sustainable in the short-term.

I've definitely been juggling burnout and fatigue with finishing the last month of the season strongly - and I was very happy to win the last race of the year at our track.

But I'm thrilled for the offseason: first, for rest, and second, for working on a few important areas. #autumnofthreshold

tonski 

Any of you guys wrap your bars with two layers of tape for thickness?

wens

Unfortunately I'm losing 9 ish pounds for next season and have an easier time losing when I'm not racing, so this is the restricted food time of year. Drinking more of what I want though! And catching up on other hobbies. Might try making Mead soon. So many books to read, so little time. I guess I could get my cross bike back up and running too, maybe.

gtrob

wens make a trip to milton this winter you bum.

wens

Third or fourth person to harass me about that in three days! I'm working on scheduling stuff so at the very least I make it up to the last two o-cups.

gtrob

Let me know when, Im in a lot of groups with lots of track time and can make sure you get on ok.

Come january/february, its pretty awesome riding in shorts

Soil_Sampler

Makes me wonder why people don't use cxp33? Or, the cxp 30...there are still some out there.

carleton

CXP 30s? Ha! Where? I had a set made back when I lived in Oakland and regrettably sold them.

The CXP 30 was the original "Deep V" that are deeper than Velocity Deep Vs and is very hard to find. All of the old stock was bought up by the fixie kids in the early 2000s. I searched high and low for a set and finally found some at No Brakes in ATL...where they were charging a premium "hipster tax" for them. I wasn't gonna be a fool so I passed and had my Velocity Deep Vs made.

I believe that the successor CXP 33s aren't as deep as CXP 30s or Deep Vs.

(Random internet pic of CXP 30s)

Soil_Sampler

Sent you an email.

regret no more.



Sent PM