Author Topic: Ride up Mt Werner  (Read 529 times)

Ron

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Re: Ride up Mt Werner
« Reply #15 on: July 21, 2010, 08:12:10 am »
my understanding from the latest studies is that interval training is beneficial for long and short distance training. Intervals is highly effective for overall endurance.

midwif

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Re: Ride up Mt Werner
« Reply #16 on: July 21, 2010, 11:31:33 am »
Not just the latest studies.
As both a high school swimmer and recreational runner who did 10k's occasionally, interval training was the key to improvement overall. Not just short stuff.
For marathons, mile repeats are in order.

If my shoulders hold up, I may end up back in the pool doing work outs. I find it incredibly boring to swim for fitness without the group dynamic anymore. WHich means interval training.

So Ron, which hill at SB will provide the right pitch and length for repeats? >:D
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jim-ratliff

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Re: Ride up Mt Werner
« Reply #17 on: July 21, 2010, 03:03:02 pm »
For marathons, mile repeats are in order.
Ok, the dummie continues to prod and pry, but I am learning.? What, pray tell, are mile repeats??  ??? :o :-[ :-\ :-* >:D
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midwif

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Re: Ride up Mt Werner
« Reply #18 on: July 21, 2010, 07:31:27 pm »
The interval distance being repeated at greater than average pace (approx 80% is my guess of perceived effort) is a mile.
So, how about 10 one mile repeats for fun??
Never did them to that extent. But I should have. Got that info after my long distance running days were done. Left knee didn't like it anymore. :(
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Ron

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Re: Ride up Mt Werner
« Reply #19 on: July 22, 2010, 07:21:47 am »
You are a cruel woman!  you want me to do 10 mile repeats UP the mountain????????   Hmm, not so much....  but you are welcome to show me how ::)


midwif

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Re: Ride up Mt Werner
« Reply #20 on: July 22, 2010, 08:56:36 am »
I was referring to marathon training.
As far as mountain climbing, take a page from Lance Armstrong. DId a training ride up Alp'DHuez (a grueling, twising, long climb which is miles long). Came down and said to his coach "I didn't get it. I need to do it again". (paraphrasing a bit).

So, he did it again. NOW THAT'S TRAINING!!!

Ron
WHen you have your mountain bike base ( if you don't already), perhaps you could find a shorter, more intense hill to do repeats on. Let us know how that goes.  ;D

L.
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Ron

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Re: Ride up Mt Werner
« Reply #21 on: July 22, 2010, 10:02:26 am »
di you mean "back", it should be in tomorrow. I have actaully thought about that, I have some very good hills around here to train on and plan to. 

midwif

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Re: Ride up Mt Werner
« Reply #22 on: July 22, 2010, 06:47:56 pm »
Oh, didn't realize the bike was damaged. Thought you were the only casualty!

How much longer at SB?

Damn, a great place to have as your fall back.
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Ron

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Re: Ride up Mt Werner
« Reply #23 on: July 23, 2010, 06:56:48 am »
NO, they mailed the bike back to me in NJ, the bike is fine, not even a scratch!  you typed "when you have the your mountain bike base"- I thought you meant back, not base. What does that mean?

I really plan on living out there within 2 years. Frankly, I am ready to move now but the wife is not and I completely understand and can wait. She also wants to move here so it's not a matter of convincing her.

jim-ratliff

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Re: Ride up Mt Werner
« Reply #24 on: July 23, 2010, 08:35:46 am »
You typed "when you have the your mountain bike base"- I thought you meant back, not base. What does that mean?

Ron:? Its her way of saying a base level of fitness in a specific sport (and environment, I guess, since riding at Steamboat is dramatically different than riding at sea level). Same as what Mike is saying in this quote from another thread, I think.? While you certainly have an excellent level of fitness from chasing that Ice Cream truck? ;D that's not quite the same as Mountain Biking, which is not quite the same a Road Biking, I guess.? Specificity of training, and the reason that triathletes have to train in all three disciplines.

Two days a week, I limit my ride time to about an hour and perform high intensity, short duration bursts followed by a period of rest. I ride with a heart rate monitor. One example is that there is a bridge where I climb, coast down, recover and then turn around and do it again, and again etc. Another is I ride for 7 minutes at a higher, not max heart rate, then recover and do this 7 times. Not fun! :P

Before starting, be warned that you should build 500 base miles of easy riding. Not a good program for anyone who just starting riding.

Another example from the IBIS thread

Get your red blood cells in order before pushing it!
Wouldn't want to pass out and scratch that new baby.
L.
« Last Edit: July 23, 2010, 08:43:49 am by jim-ratliff »
"If you're gonna play the game boy, ya gotta learn to play it right."

Ron

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Re: Ride up Mt Werner
« Reply #25 on: July 23, 2010, 09:07:33 am »
oh, well, that's why I cross-train, running, mtn biking, lifting and plyometrics. But lets be honest- I am not in excellent condition. Better than many much worse than a lot. Compared to the average guy out there on the mountain, I have a long way to go.  When i can run up the mountain like many do there, then we can talk. but I have a long way to go until I feel I am in excellent shape.  thanks though!


LivingProof

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Re: Ride up Mt Werner
« Reply #26 on: July 23, 2010, 10:57:48 am »
oh, well, that's why I cross-train, running, mtn biking, lifting and plyometrics. But lets be honest- I am not in excellent condition. Better than many much worse than a lot. Compared to the average guy out there on the mountain, I have a long way to go.? When i can run up the mountain like many do there, then we can talk. but I have a long way to go until I feel I am in excellent shape.? thanks though!

Ron,
An educated guess is you are better conditioned than most, much worse than a few. Of course, it depends on the control group involved in the comparison. Mountain biking is much like skiing in that the bike handling skills of the rider become a paramount factor. Watching Mtn Bike **** is almost overwhelming seeing what they do and the risk involved. For sure, I need to work in cross training and I've been considering joining a "boot camp" session that occurs 3 days a week on a local beach.

This week has been insightful with respect to interval training. I've been going hard for about 6 weeks on a bike, probably went too far and too fast resulting in over-training. My body (and heart rate monitor) is telling me to rest more. I've been riding 2 days and resting 1. Yesterday should have been a riding day, but, I woke up just exhausted and tired all day long, no riding at all. The heat and humidity don't help.

It has worked out very well that I passed on a century tomorrow. Interval experience tells me that I only have a handful of times in a training session where I can go into extended high heart rate periods. Exceeding that number just destroys the body's ability to recover. The plan is to back off for a few days and see what else my body is telling me that it can do. My mind always forgets that my body is aging! ::)

As I get older, I pride myself in differentiating between what I need and what I want. The important thing is to find something that excites and keep doing it.


Ron

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Re: Ride up Mt Werner
« Reply #27 on: July 23, 2010, 12:38:43 pm »
Mike kudo's and a beer and wings to you my friend!  You are awesome. Keep up the hard work!!! (insert thumbs up emodicon)  coming home after just 10 days I am drained from running this AM in the humidity. let us know if you join the boot camp, if its something you can work in, I can promise you lots of pain, gain and a good sense of accomplishement. It's very rewarding when you overcome that mental "I can't" thing. It helps to have someone there to guide and push you along. (safely)

jim-ratliff

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Re: Ride up Mt Werner
« Reply #28 on: July 23, 2010, 01:33:21 pm »
It has worked out very well that I passed on a century tomorrow. Interval experience tells me that I only have a handful of times in a training session where I can go into extended high heart rate periods. Exceeding that number just destroys the body's ability to recover. The plan is to back off for a few days and see what else my body is telling me that it can do. My mind always forgets that my body is aging! ::)

Mike:? Lynn tells me that in her experience the "base" continues to improve/increase over time, even if the level of exertion is constant.? I was a better biker the first week of this summer than I was the first week of last summer, and I will be a better biker the first week of next year (and then can build on that).? Has to do with the body building new capillaries and ability to circulate blood to new muscles and stuff.? She just uses the word "base" to reflect all of this.? In my mind, its sort of like taking three bike specific steps forward in the summertime and one bike specific step backwards in the winter.? Still leaves us 2 steps forward at the beginning of the next year.? I'm not sure I understand it, but she's run the NYC marathon several times and her husband was a nationally ranked triathlete and well-respected swim coach, and they are bound to know more than me.?

Keep at it, you'll be surprised.? I wasn't as committed and focused as you, but my first year 8 miles was a long ride and I got to 15-20.? Last year 40 miles was a long ride, 20 was easy and doing 78 at the Farm Ride surprised me.? This year 25-30 is pretty easy and 43.5 last weekend wasn't hard.? I'll probably do a Metric Century in the Shenandoah Valley in September and don't feel too much need to even focus on trainiing.? I can do 3x20 mile rides with a rest stop in between each without too much stress.? But I don't have much desire to ride 100 miles. I think you'll surprise yourself, but it probably takes longer than when we were 25.

My hardest lesson has been learning to ride at an aerobically sustainable pace when going up hills rather than burning up my quads trying to ride faster and becoming anaerobic.
« Last Edit: July 23, 2010, 01:40:28 pm by jim-ratliff »
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Ron

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Re: Ride up Mt Werner
« Reply #29 on: July 23, 2010, 01:50:45 pm »
WOW! you really know your stuff and I commend you on your efforts as well. You are really doing well jim!  I aslo have a ton of respect for Lynn in so many ways, not to mention her accomlishments in running and riding. I remember learning about doug and his amazing abilities. As I say all the time, "I have a lot to learn"  thanks!!!  I am hopeful that if I keep hammering now as i age, I can keep the momentum, I think it's much easier to keep the level of intensity up than to chase the ice cream truck later!  ;D  Plus I really love doing this- although I will say I really enjoy it much more out there.