Wheels of Happiness
Rizal Philippines
January 4, 2016
I had short rides last January 2 and 3. But I practiced sprints.
On January 2, 2017 coming from Binangonan, I saw 3 riders two on roadies, and one on MTB at fast pace before Bilibiran. They must be doing 30 kph and I gave a chase. (I was on Mosso MTB) and did 30+ kph and with the tires squealing. I overtook them before the bridge but then past Grandspan, and after the elevated road, they overtook them again. Before the Gate 2 of SCH, I had more speed and overtook them. I peeled off from them at Budget Lane.
On January 3, 2017, yesterday, I did three hard sprints at Calumpang road. I shifted to 42 x 17 and pedalled hard first doing 34 to 37 kph. and then at Island gas Pantok (hill) managed to do only 30 kph max and then ran out of wind. Experts say that efforts like this develop your energy system and anaerobic capability.
It shows. Later during the day, I am bone tired and fatigued and sleep for at least 2 hours in the afternoon.
Showing posts with label sprints. Show all posts
Showing posts with label sprints. Show all posts
Wednesday, January 4, 2017
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, October 3, 2015
My bike ride today, October 3, 2015
Wheels of Happiness
Angono, Rizal Philippines
October 3, 2015
Its the birthday of my late mother today. Happy Birthday Inang.
I rode to Antipolo, heard mass at the church and then rode to Teresa. On the way I practiced two sprints going up to Robinson land and one before descending to Teresa. Then another sprint at Hill right after San Guillermo.
I had my lugaw at the lugawan at the kanto to the left before descending to town proper.
Let me tell you stories about some of my chases/race with some bikers:
Angono, Rizal Philippines
October 3, 2015
Its the birthday of my late mother today. Happy Birthday Inang.
I rode to Antipolo, heard mass at the church and then rode to Teresa. On the way I practiced two sprints going up to Robinson land and one before descending to Teresa. Then another sprint at Hill right after San Guillermo.
I had my lugaw at the lugawan at the kanto to the left before descending to town proper.
Let me tell you stories about some of my chases/race with some bikers:
Thursday, October 1, 2015
Bike ride today, October 1, 2015
Wheels of Happiness
Rizal Philippines October 1, 2015
I have been out on a provincial trip, thus no bike ride Monday and Tuesday, and yesterday, because I was tired and poofed out.
So today I rode despite signs that the weather disturbance is here (expect bad weather today till Friday) It started to have shower in Binangonan and became a drizzle near Mambog. I stopped at a waiting shed, where I was later joined by Peter of BCC, and another companion whose name I did not get. They had MTB and remarked that I too had MTB gears. When the rain stopped, they rode off and was behind by some 15 seconds and disappeared downhill
Rizal Philippines October 1, 2015
I have been out on a provincial trip, thus no bike ride Monday and Tuesday, and yesterday, because I was tired and poofed out.
So today I rode despite signs that the weather disturbance is here (expect bad weather today till Friday) It started to have shower in Binangonan and became a drizzle near Mambog. I stopped at a waiting shed, where I was later joined by Peter of BCC, and another companion whose name I did not get. They had MTB and remarked that I too had MTB gears. When the rain stopped, they rode off and was behind by some 15 seconds and disappeared downhill
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