Wheels of Happiness
Rizal Philippines
August 7, 2016
Before I used to think that only long slow endurance ride can make you fitter. So on week ends, it has to be only Jala jala, Famy, Sampaloc or Bugarin ride. Not so. I read that some short rides can make you fitter and stronger:
1. Interval training . Say hard anaerobic efforts near 90% of your max heart rate: say 5x of 20 to 30 seconds each which can be:
1. Sprinting up the last part of hill climb (that you are nearly out of breath)
2. Hard effort sprint
2. The interval can be made to have shorter rest periods
3. Or changing pacing of rides. You can chase some fellow riders and overtake them
So for instance my ride today consisted of:
1. Chasing keeping pace with a roadie (I had a MTB with me) from Bilibiran to Mambog
2. Not letting an MTB a 29er pass me at Callahan Cardona and led him downhill to Cardona. I time trialled the two km up to Morong mun building doing something like 30 to 40 kph
3. Climbing the Diversion of Cardona and accelerating the final 500 meters. I did the climb using 32 x 32
4. Sprinting at Calumpang very hard effort from one end to another.
I was sweating profusely after doing the run. And the test of whether I did it hard was when I had 3 hours nap after lunch
I am happy with my ride today
Showing posts with label sprinting. Show all posts
Showing posts with label sprinting. Show all posts
Sunday, August 7, 2016
Tuesday, June 7, 2016
Sharpening for criterium racing
Wheels of Happiness
Rizal Philippines
June 7, 2016
I am no coach but from what I hae read and read, several things can be done to level up the performance of some of our riders who would like to race:
1. Improving sprinting ability. This should be part of the daily dose of young riders aspiring to race. 5x sprinting at 15 to 30 secs to the max should be part of ride; The ability to sprint at top speed say 50 to 60 kph should be tolerated well by a champion rider wannabee.
2. Hard interval training. A champion Filipino rider advised young riders to do hard interval training where ever you are flat, downhill or uphill some 100 metes away from km post. See how this improve your overall strength and speed. I found out that those who lose out in the final spring lack #1 and 2
3. Training in criterium riding. An out back road race is a constant speed riding. While criterium rading consist of riding irregular speed, mostly surges and sprint. Your body should be able to tolerate near heart rate max riding (say 50 to 60 kph) and down to 30 kph on turns. A famous Dr.Arnie Baker cyclist coach calls for 40 mini sprint practice of 15 seconds surges with step down interval (from 1:30 rest) down to only 15 seconds rest as you end the near of the session (This is for stationary bike)
4. Team work. No man is an island. You need team members to win using strategy and tactical measures:
1, To draft and wheel suck so that you are not overspent. Your wise opponents will take turns in tiring you out using different riders (team mates) to confuse and annoy you.
2. To use as lead out in final sprint. The lead out will slingshot you if you are the fastest; This lead out practice clears the way for the champ to be and confuses further the adversaries
3. Two aspirants - a team mate would sprint at the other side of the road. This creates dilmenna in the mind of the opponent as to who will be the sprinter and final champion rider
4. Gapping (this is too long complicated to explain here, but our riders must be briefed on the strategic aspect of racing
Rizal Philippines
June 7, 2016
I am no coach but from what I hae read and read, several things can be done to level up the performance of some of our riders who would like to race:
1. Improving sprinting ability. This should be part of the daily dose of young riders aspiring to race. 5x sprinting at 15 to 30 secs to the max should be part of ride; The ability to sprint at top speed say 50 to 60 kph should be tolerated well by a champion rider wannabee.
2. Hard interval training. A champion Filipino rider advised young riders to do hard interval training where ever you are flat, downhill or uphill some 100 metes away from km post. See how this improve your overall strength and speed. I found out that those who lose out in the final spring lack #1 and 2
3. Training in criterium riding. An out back road race is a constant speed riding. While criterium rading consist of riding irregular speed, mostly surges and sprint. Your body should be able to tolerate near heart rate max riding (say 50 to 60 kph) and down to 30 kph on turns. A famous Dr.Arnie Baker cyclist coach calls for 40 mini sprint practice of 15 seconds surges with step down interval (from 1:30 rest) down to only 15 seconds rest as you end the near of the session (This is for stationary bike)
4. Team work. No man is an island. You need team members to win using strategy and tactical measures:
1, To draft and wheel suck so that you are not overspent. Your wise opponents will take turns in tiring you out using different riders (team mates) to confuse and annoy you.
2. To use as lead out in final sprint. The lead out will slingshot you if you are the fastest; This lead out practice clears the way for the champ to be and confuses further the adversaries
3. Two aspirants - a team mate would sprint at the other side of the road. This creates dilmenna in the mind of the opponent as to who will be the sprinter and final champion rider
4. Gapping (this is too long complicated to explain here, but our riders must be briefed on the strategic aspect of racing
Saturday, September 19, 2015
How to be Strong and Fast according to Pablo as per Santi
Wheels of Happiness
Rizal Philippines
September 19, 2015
According to Pablo Tsinelas, one of the best way how to ride faster is to do interval training. He overheard this from Santi Barrinechea the former Ronda champion.
This is how to do this. As you ride whether on a flat or hill, and you approach the km post, say 100 to 200 meters, you sprint all out and repeat this several times say 5x.
As you get stronger, you lessen the resting time between the sprints say from 2 minutes to only 10 seconds until you can maintain same high pace of pedalling
Need we say more.
Rizal Philippines
September 19, 2015
According to Pablo Tsinelas, one of the best way how to ride faster is to do interval training. He overheard this from Santi Barrinechea the former Ronda champion.
This is how to do this. As you ride whether on a flat or hill, and you approach the km post, say 100 to 200 meters, you sprint all out and repeat this several times say 5x.
As you get stronger, you lessen the resting time between the sprints say from 2 minutes to only 10 seconds until you can maintain same high pace of pedalling
Need we say more.
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