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PostPosted: Sat Jul 19, 2014 9:34 am 
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@Kupepe if relatively new/beginning then the sheer best way to improve in cycling is to ride. The more the merrier.

Regular form of testing can ensure you are making progress. This can be a regular climb/circuit you use or even better, a race. This will also help identify any weak spots.

Everything works with training, until it doesn't. A bit of extra work with running or strength/conditioning is always good from a holistic point of view but the best gains will be made by riding.

As for body types the ol' somatotypes are a load of horsecrap, but your genetics will dictate if you have a natural "predisposition" to a certain performance. Then the real question arises: what do YOU enjoy to do?

For example I have a decent sprint...but I loathe sprints situations, hence I neither train nor race for them. I have also seen guys built like a track sprint haul ass over climbs and leave "proper" climbers in his wake and conversely seen pint sized rockets line up in match sprints.

Unless you're being paid to race then race the way you enjoy to race and train accordingly.

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PostPosted: Sat Jul 19, 2014 9:41 am 
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@motormouth specific training requires specific information. "Targeting the cross season" tells us nothing on which any effective training plan (even a basic one) could be assigned.

Training history, current training load/availability, race schedule, race format/demands etc all are required for detailed programming.

I generally get any prospective client to complete a detailed questionnaire and conduct an interview prior to even thinking about their training. A cookie-cutter plan will work...until it doesn't. Know where to go from there is the key.

And there is plenty of good info in the threads that TP listed if you go deep.

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"I'm not a real doctor; But I am a real worm; I am an actual worm." - TMBG


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Posted: Sat Jul 19, 2014 9:41 am 


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PostPosted: Sat Jul 26, 2014 12:08 am 
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Location: Bay Area
Power tests and profiling are cool, but often a red herring. I've seen a lot of riders with specific profiles excel at stuff they shouldn't and vice versa. I have a great 1min power, but have never won a race with it. It comes in handy more in allowing me to deal with surges better than other. I've also seen cat 1s win NRC level criteriums with the same FTP as many cat 3s or a pro win a big regional race with an 1100w sprint. My advice is do all of the testing you want, but do not let it constrain you. Go out and race, do race-pace group rides, and simply do some learning. Its far different to go out and do a good 20min effort than to cling on to the wheel in front of you during a race and not get dropped. Both are valuable and IMO for newer cyclists more experience is always nice. There are a lot of wealthy old and young amateurs out there with Zipps, coaches, and powermeters that can't handle their bikes for shit and have zero tactical sense and others who are still on 9 speed and racing at the top local level.

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PostPosted: Sat Jul 26, 2014 6:17 am 
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FWIW, Cav used to test like a petulant teenager, very rarely hit numbers that would even get him to the start of a sprint.
He's had some decent results.
On the other hand, we have a local elite female who tests pretty much off the chart (well into men's elite territory from what I understand), could give the pointy end of a women's world cup race a serious shock. Unfortunately, she's bone idle and got the tactical nouse of a small child, and is more interested in looking fantastic and being a wild party girl.

Ah well.


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PostPosted: Sat Jul 26, 2014 10:45 pm 
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mattr wrote:
Unfortunately, she's bone idle and got the tactical nouse of a small child, and is more interested in looking fantastic and being a wild party girl.

Ah well.


pix?


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PostPosted: Sun Jul 27, 2014 5:36 am 
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No


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PostPosted: Fri Aug 15, 2014 11:16 pm 
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Location: Near Horgen, Switzerland
I think knowing your weaknesses is a good idea, but until you are Elite level it's probably not a good idea to specialise in anything, and instead work on all-round performance, including both your limiting factors and what you enjoy.

In a way it's a myth that pros are specialists. Really they are solid all rounders who have reached such a level where there are only very small differences in performance. Hulks like Tom Dumoulin, Kittel and Cavendish are solid climbers. Similarly diesel engines like Tony Martin can sprint, just not as well as the top 0.001% in the world.


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PostPosted: Sat Aug 16, 2014 3:21 am 
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^ quite true, highly anecdotal but I think during last years Tour the time for the slowest guy in the grupetto was still several minutes faster than the best placed amateur in the corresponding Gran Fondo, ie: even the "slow", "heavy" sprinters would slaughter any amateur on a climb.

Zero reference, but I thought it amusing.

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"I'm not a real doctor; But I am a real worm; I am an actual worm." - TMBG


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PostPosted: Sat Aug 16, 2014 9:18 pm 
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Location: Back in the saddle...
Definitely. All these guys are super-talented. A good reference for me is seeing riders I know move up through the ranks. You see some, who blew your mind before, humbled at one level or the next.

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PostPosted: Tue Sep 02, 2014 1:49 am 
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Kupepe wrote:
...start with some basic running during weekdays in order to build my cardiovuscular strength, do one long ride during the weekends and hit the gym to strengthen my core. ...

Ride>Running. Do some group rides where you can't keep up. That will build your cardio. Gym helps, but do that later once you are a racer.


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PostPosted: Tue Sep 02, 2014 5:33 pm 
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As you are 38, with 2 kids lets assume you won't ever be a pro. You will likely never race stage races over 3-4 days and most races will be under 160K. While you didn't tell us, your weight likely is not mostly in your cycling muscles.
Where are the races you want to win? Unless you live in a mountainous area, most your races will be flatter, and well suited for a 65kg+ rider. Many races will end in pack sprints. If you race 40+ most your races will be under 160K and closer to <100K.

If you want to see much of those kids and have a job, you don't have the hours for training longer distance races.

So for you based on what you told us - a focus on intervals and sprints and gym (later) for power might be good.


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