Rob's training Advice

[Toks]

So have you recommended to all your testees, most of which appear to be competitive cyclists, to ride at LBP 20? How many sessions(hours) are week is that on average? Are they all doing the same training hours? I'm not trying to cause trouble I'm genuinely interested

[Robh]

[quote="Toks"]So have you recommended to all your testees, most of which appear to be competitive cyclists, to ride at LBP 20? How many sessions(hours) are week is that on average? Are they all doing the same training hours? I'm not trying to cause trouble I'm genuinely interested

[Robh]

Myself...

10hrs ususally, but I use biomarkers to decide if I ride on that day or not...Not worried about hitting target hours. So no planned rest weeks...

My Bi-STF rides are @145bpm on the road speed can be 16-20mph.

Longest ride is 4hrs shortest is 1hr so far.

Will test soon after I've done all these tests this month then change program and test again and so on....

Will be introducing Sprotiger & IHT training middle of next year.

[Sylv]

I'm not being coached *yet* and for the mo only doing the stuff that makes sense to me reflecting on my test- ie riding slower during the week, so as to make about 80/20 the balance of the approximate 12-15h I ride a week to easy/hard, and make the training time quality training rather than just random riding hard. That will change in the new year obviously.

[Toks]

[quote="Robh"]

Some are @ LBP-20, one is LBP-14 and other LBP-10...All riding in their BI-STF zone if they choose to do so...It's a guideline as I don't coach...They can do whatever they want I just test if their training works or don't..

You should ask their coach as 7 of them have been tested.

[Robh]

Typed too quickly...I meant to say I tell their coach after they have been tested if that period of training is working or not. The coach them decides what to do..

Will get a better idea as I will be testing myself every 8-10 weeks to see how my own individual body reacts.

Their first test is a basline test as this is the very first time I've seen these people preform the test. Myself and their coach need more data on them so see what's happening to them whilst they train. Everyone is different..

Will be interesting if their breathing rates get better for starters as they practice diaphragm breathing...

I have one person I'm guiding who I work with but he's not got many hours to ride, 2-3hrs at most.

[Daniel Gee]

Toks,

Almost all of us that intend to rode competitively & have been tested are doing it as part of individual training programmes.

The test is just being used to get baseline numbers for the programme, which is not simply the Fact system.

I can't really say a lot but In this initial phase 75% of my training hours are spend riding @ LBP-20 but as things progress this type of riding will take up an exponentially smaller amount of the training time. Luckily I'm not as time constrained & so have the luxury of doing this, but if that weren't the case I imagine my winter would be spent doing intervals, intervals, intervals.

I'm assured that the LBP-20 ridng produces definite, measurable results but I think anyone who's not being coached & intends to ride competitively next year shouldn't rely on this exclusively because it works, to the best of my knowledge, only on your STF fibres.

[Jon H]

Surely the most FUN thing to do is just go out and ride your bike as and when you feel like it. Pootle along at a snails pace if you feel like it, cane it up the hills if you feel like it, race for signs against your mates if you feel like it, and don't give a to55 what "zone" you're in or what your heart rate is.

Let's face it, this bike riding thing is a hobby and it's meant to be FUN.

[Jon H]

[quote="Toks"]So have you recommended to all your testees...

[Toks]

[quote="Jon Hemming"]Let's face it, this bike riding thing is a hobby and [size=150]it's meant to be FUN.[/size]

[Andrew G]

I'm with Jon on this one, if you don't enjoy it there's no point continuing to do it.

BTW Toks I only do TTs because of the high standard of home made cakes that you get afterwards. When you get down to some 25s next year to beat your target you'll see and that skinny frame of yours will be lost to flapjack and bread pudding .

[quote]or indeed riding very slowly or riding very fast all the time will eventually lead to massive improvements

[Sylv]

Oi Andrew - that's at least two post of yours on the training forum this week - three strikes and you're out

[Robh]

He'll probably want a LBP test next...

[Andrew G]

[quote="Sylv"]Oi Andrew - that's at least two post of yours on the training forum this week - three strikes and you're out

[quote="Toks"][quote="Jon Hemming"]Let's face it, this bike riding thing is a hobby and [size=150]it's meant to be FUN.[/size]