Training this winter

oh yeah one other thing, is this the correct form for squats? there's conflicting info out there.

i was always told that the knee should not extend past the foot

Looks like 170Kg on Sir Hoys back there. Something to aim for. I'm back down at 80-100 for the winter. (and it hurts much more than it used too. :-o

oh yeah one other thing, is this the correct form for squats? there's conflicting info out there.

i was always told that the knee should not extend past the foot

Looks like bad form to me. Knees too far forward, if you let your bum go further back you get the balance.

bad form!

You want to aim for this

But with some weight, obviously

cool that's what i've been doing, the action is like sitting down on a chair.

do that with care, just because I said its not a particually heavy weight doesnt mean its right for you, if upping the weight causes you to lose form/change technique to lift it then its too heavy.

oh yeah one other thing, is this the correct form for squats? there's conflicting info out there.

i was always told that the knee should not extend past the foot

They need to put some clothes on too.

What babydinotrackboy doesn't realise, is that lpg is not an average male adult, and with 60kg, is actually lifting twice his bodyweight.

Haha. I'm twice your size! In all departments.

do that with care, just because I said its not a particually heavy weight doesnt mean its right for you, if upping the weight causes you to lose form/change technique to lift it then its too heavy.

cheers mate, i'll try it for a while and see..

They need to put some clothes on too.

What babydinotrackboy doesn't realise, is that lpg is not an average male adult, and with 60kg, is actually lifting twice his bodyweight.

didnt say it wasnt a lot of weight for him did I...
just pointed out the truth that its not a lot of weight for an average male adult who trains

so naaa

time for rippetoe!

"Shitting yourself when you deadlift was omitted from [Starting Strength]. The best way to avoid this is to not deadlift when you need to shit, and vice versa. Planning is the key here."

Gold.

Testosterone levels peak in our mid-twenties, hold relatively steady for another decade, and then begin to fall like women’s clothes at the kinds of parties we don’t get invited to any more.
.

See my post on RP training in rides and races forum guys.

That's interesting. I don't know anything much about weight training, and not really intending to get into it, but... where does stamina come into this? From experience I have a decent sprint (comparatively) when I'm fit, but to get fit I work for endurance. I was always under the impression that more reps of lower weight would be more beneficial than fewer reps of higher weight.

Is what you said more true for power than endurance?

Weights can give you strength/force that needs to be combined with leg speed to give you power.
Low leg speed + high strength = same power as high leg speed + lower strength. Mash vs spin etc.

You can train endurance independently of speed and strength, and then there are different types of endurance too. All the coaching guides I've been looking at say that speed/endurance and strength/endurace is best done on the bike rather than the gym anyway.

Joe Friel's coaching guides separate them as training abilities to develop; the trick is then to combine them successfully.

• Endurance — the ability to keep going for a very long time. Improved by doing long workouts, especially in zone 2.

• Force — the ability to overcome resistance. Improved by training with weights, on hills, against the wind.

• Speed skills — the ability to make the movements of the sport in an economical and effective manner. Improved with drills, fast repeats of a few seconds, plyometrics, and high-frequency training.

• Muscular endurance — the ability to go for a moderately long time at a moderately high effort (at or just below lactate/anaerobic threshold).
Improved with long (6-12 minutes) intervals with short recoveries, or long (20-60 minutes), steady efforts done in zones 3 and 4.

• Anaerobic endurance — the ability to go for a relatively long time (a few minutes) at a very high effort (well above lactate threshold).
Improved with short (2-4 minutes), fast intervals with about equal recovery durations done in zone 5b (CP6).

• Power — the ability to sprint at very high outputs for a few seconds. Improved with very short (less than 20 seconds), max effort sprint intervals with long recoveries (several minutes).

For novice athletes the first three, the ‘basic’ abilities, are the typical limiters.

For experienced athletes who have devoted three or more years to improving endurance, force and speed skills, the common limiters are the ‘advanced’ abilities — muscular endurance for longer events, anaerobic endurance for shorter events, and power for sprinting.

That looks like a very interesting breakdown. I think I have very good endurance--I can keep going for ages without seemingly having to train it much. As for Force:

• Force — the ability to overcome resistance. Improved by training with weights, on hills, against the wind.

Strangely enough, I don't have that much difficulty riding against a strong headwind (in fact, I often quite enjoy it), but I'm fairly useless going up hills.

• Speed skills — the ability to make the movements of the sport in an economical and effective manner. Improved with drills, fast repeats of a few seconds, plyometrics, and high-frequency training.

I'm not quite sure I understand this one--which specific cycling skills does this refer to? Moving in a group/chasing on, or what?

• Muscular endurance — the ability to go for a moderately long time at a moderately high effort (at or just below lactate/anaerobic threshold).
Improved with long (6-12 minutes) intervals with short recoveries, or long (20-60 minutes), steady efforts done in zones 3 and 4.

I suspect this is what I should focus my training on, to complement endurance. I'm not sure if a typical track training session like the two I attended in September covers this, but it certainly felt very much like it and felt very helpful.

I'm not quite sure I understand this one--which specific cycling skills does this refer to? Moving in a group/chasing on, or what?

It's literally the body movement used for the sport, so pedalling action efficiency/smoothness and leg speed for cycling. He coaches triathletes now mainly so his blog has multi-sport references so same would be true for running + swimming actions.

Ah, of course, cheers, Steve.

Hows it going people?

Ive been on the turbo 5 times a week, but apart from my commute and a couple of sunday rides this is all Ive done. It will be interesting to see if any progress has been made when I do some 'proper' outdoor training with other people. Ive noticed the muscle on the inside of my leg seems to be twice the size, so that cant be bad.
Ive also been brewing lots of beer.

Luckily (for training not for cashflow) I have had no work, so have been able to do 3x road rides per week and 2x weights sessions. after next week the road goes down and I start doing more nasty stuff.

the main problem is trying to maintain my calorific intake

Luckily (for training not for cashflow) I have had no work, so have been able to do 3x road rides per week and 2x weights sessions. after next week the road goes down and I start doing more nasty stuff.

the main problem is trying to maintain my calorific intake

I wish that was a problem for me, I just cant stop eating!!!

that's what I mean, there isn't enough food in the house. must go shopping.

but I crave all the wrong things, and white carbs and sugar and dairy clog me up.

Holy nutz. I've always enjoyed running as an additional "off the bike" pastime, but i've just had 4 weeks off my usual 3x per week run schedule.
Took off last night for a 10-miler - loved every minute of it. Felt like i was stronger!
Couldn't sit down to take a crap this morning........

I mean I am eating way too much, I need to lose weight not put it on....opps

I'm managing to stick with a routine; tweaking it here and there; slowly putting on useful mass; feeling motivated; mixture of weights, turbo, rollers, road; little and often; can't complain.