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Post by Ben Dover on Sept 20, 2005 13:47:44 GMT 8
hey racing bros please dont keep your training secrets to your fellow PMTBers..post it here!
we may not win due to lack of devoted time for training but you can help maximize the training time that weekend warriors like us have to atleast "enjoy" occasional racing...thanks.
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Post by marcs on Sept 20, 2005 18:21:30 GMT 8
a past issue of MBAction contains 100 training tips for the everyday worker. pretty good tips (kaya lang no patience ako to follow the HR monitoring tips and the food portion tips hehehe) i can xerox you a copy of those next time we see each other
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Post by Julio on Sept 20, 2005 18:25:22 GMT 8
I haven't raced in a Mountain Bike Competition but i will tell you that a good resistance training program, especially one that is well periodized, all the way from anatomical adaptation to conversion of maximal strength to power will very well supplement whatever endurance training program you have.
Resistance training will prevent injuries, will make you pedal bigger gears faster and longer, will allow you to have better control during descents, delay the onset of neuromuscular fatigue, and will give you an edge when sprinting towards the finish line.
There are a lot of other, more "scientific sounding" benefits, from what i mentioned. But resistance training is very much forgotten and taken for granted by endurance athletes.
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Post by jr on Sept 20, 2005 21:39:25 GMT 8
Endurance and skills traningFor MTB Sunday:Individual race or Long ride with Friend Place (Any Offroad or Mountain) or REST Monday:Weigth training: 1hours lang!!! upper body & lower body workout concentrate on abdominals Tuesday:Ride 4hours 8am-11am Place: Amari (sa likod ng Uniwide sa Costal Mall, Bakit? bihira ang Sasakyan dun at di malakas ang hangin) (paikot ikot sa place) 10minutes warm-up Gear (Plato Gitna 32- sprocket 21or middle Speed mo 30-35) after warm-up changes Gear 48 Malaking Plato sprocket 15-13-11 Pabigat ng Pabigat Speed mo 40-50 last 10minutes Warm-up! Gear (Plato Gitna 32- sprocket 21or middle Speed mo 30-35) Afternoon ride: Dipende na sa'yo dapat speed mo 35 to 40 kahit saan ka pumunta 1-2 hours ride --loosening lang yun... Wednesday:Ride 4hours 8am-11am Place: Antipolo Ride warm-up na yung papunta dun at Pauwi. Uphill Moderate: From Golf Ball to Tambayan or Hintuan ng mga Riders (di ko alam yung name nung place) 5 to 8 times. pabalik balik. Afternoon ride: Dipende na sa'yo dapat speed mo 35 to 40 kahit saan ka pumunta 1-2 hours ride --loosening lang yun... Thursday:Ride 4hours 8am-11am Place: Maarat warm-up na yung papunta dun at Pauwi. Uphill: mula sa Kubo hanggang Gate 8 times na pabalik balik Afternoon ride: Dipende na sa'yo dapat speed mo 35 to 40 kahit saan ka pumunta 1-2 hours ride --loosening lang yun... Friday:Ride 4hours 8am-11am Place: Amari (sa likod ng Uniwide sa Costal Mall, Bakit? bihira ang Sasakyan dun at di malakas ang hangin) INTERVAL Training (paikot ikot sa place) *ito dipende sa sa lakas mo dapat 3trice a month lang ito kung mabilis kang makarekober okay lang ito once a week.. 10minutes warm-up Gear (Plato Gitna 32- sprocket 21or middle) after warm-up changes Plato 48(sa pinakamalaki) sprocket 15 -11 magaan hangang pabigat. Sprint ito! Todo mo na lakas mo nakaupo lang ha limang beses ito dapat pumapalo ng 40 hangang 50 speed dito.. pahinga ng 2minutes sa pagitan ng kalahating ikot.. hangang makalima ka ng sprint kaya nga interval ito e.. maintaining speed 35 sa pahinga yun yung 2minutes rest between sprint..after 5 interval moderate run na 35 to 40 ang speed alalay lang.... Tapos last 10minutes Warm-up Gear (32-21) Next Time Na INTERVAL nakatayo NAMAn! (Pamalit sa Interval pag di pa kaya) Next Friday: Run 4hours (middle ring ng Plato - sprocket mo nasa 15 yata or 17) dapat dehins mabigat at dehins rin magaan ang sipa mo...speed mo dapat 35 to 40. Afternoon ride: Dipende na sa'yo dapat speed mo 35 to 40 kahit saan ka pumunta 1-2 hours ride --loosening lang yun... Saturday:Place: Quezon Memorial Circle 30LAPS na ikot - isang ikot dun 2km yung 1st 10 ikot warm up yun - plato sa Middle - sprocket sa 3rd mula sa ibaba... speed mo dapat 35 to 40.. pag katapos ng 10laps Heavy gear na Speed mo dapat 45-50... last 10 laps Warm up uli!!!!! walang Afternoon ride pag sabado pahinga na... ** yung Afternoon Ride (dipende sayo kung kaya mo pa) ----------------------------------------------------- DAPAT may MOTOR pacing pa kaya lng Walang Motor e..at dapat dun sa walang SASAKYAN! AT dapat Habang tumatagal dumadami yung INTERVAL training, at Tumataas ang Speed mo...at Lumalakas ka... Dapat tulog ka na ng 10hours a DAY at pagkatapos ng RIDE araw araw ---- BIGYAN ng PANSIN ang BISIKLETA!!! Linisin ang lahat ng pyesa at laging i-check ang Tires at Brakes Magandang Venue ng Training Fort Bonifacio at AMARI FOCUS sa TRAINING -------- ;D ;D ;D ;D ;D ;D Kung may katanungan PM mo ako!!! Kung Nagtataka sa Traning PM mo ako!!! Kung Nahihiwagaan sa insayong ito PM mo ako!!! Kung San ko nakuha ang Insayong Ito PM mo ako!!! Kung Gusto mo akong makita Painum ka sa NYTride!!!TEXT mo si AlienScream pag magFafainum ka.... Woow...this similar the book I have for training... doing this you need to didicate yourself for at least 3 months to become a racer . But never done it.. my best is 6 weeks due to wife list got fall behind ;D ;D. But still did ok on the race. I really recommend to have a heart rate monitor, trainer to really know your improvement. Specially doing the intervals... MTB compitation is best on how fast on your recovery.. the faster the better. The best training of this is do frequent interval.. Just may add. watch what you eat and no san miguel for a while ;D ;D if you really want to do this..
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Post by Ben Dover on Sept 21, 2005 11:39:51 GMT 8
louie, pang "career-ista" yan...i would be very lucky just to be able to follow 1/10th of that routine...hehe! :-)
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Post by woofers on Sept 21, 2005 12:08:59 GMT 8
I'm following a periodized block training routine based on Dave Morris' book. Right now I'm preparing for the resistance training phase.
Here's an outline:
3 weeks resistance training preparation - light weights, moderate intensity 3x a week, no hard riding 3 weeks hypertrophy (muscle building) stage - moderate weights, high reps 4x a week, no riding 3 weeks strength stage - high weights, low reps 4x a week, no hard riding 3 weeks power stage - high weights, high intensity with sprint interval sessions 1 week R&R - easy rides only 3-4 weeks endurance phase - 2+ hour rides building up to 4+ hour rides with weekly interval sessions to keep the power built in the previous stages
That's my program for the rest of the year. There's 2 more stages after that, to improve max sustainable power output and supermaximum power output, but they will come into play next year before my race season starts.
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Post by alien_scream on Sept 21, 2005 17:22:11 GMT 8
LOUIE bakit nasama pa ako sa training mo na inuman!!!!!!!
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Post by PT on Sept 21, 2005 17:32:36 GMT 8
ako .. kain ... tulog ... ride my bike as long as i can ..!! üü
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PasawayL
Free Rider
oppssssss!!! anung sabi mo?
Posts: 370
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Post by PasawayL on Sept 21, 2005 17:36:11 GMT 8
LOUIE bakit nasama pa ako sa training mo na inuman!!!!!!! syempre dapat lagi kitang kasama kase di naman tayo kumakarrera, street rider lang tayo at girl watchers lang kaya dapat andun ka palagi..hehehehehe
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Post by alien_scream on Sept 21, 2005 19:07:40 GMT 8
sa saturday ulit OK na si DON!!!!!
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Post by allegra on Sept 21, 2005 22:10:24 GMT 8
I dont train that hard as you guys sa bike , pero her'e another training question How do you stay healthy during training? I dont mean injuries Sakin , I follow a training progaram for 3 weeks, sigurado 4th week , may sipon at ubo na This week I've got tonsilitis Everytime I have a race , siguradio may sakit na a week or 2 before hehe I tried vitamins , diet etc , wala pa rin damatands na hehe
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Post by coolangot ☺ on Sept 21, 2005 22:26:30 GMT 8
allegraSir, can you show us your training sched for a whole week? Chances are walang recovery period. I dunno ha, I'm no athlete, but when I do like 5 or 6 straight days of intense exercise i tend to get sick ( or kahit sipon lang ). Like one time I remember: Mon & Fri: Run 5km; Wed : Badminton; Tue & Thurs: Weight training; Sat: Swimming; Sunday: Fever; heh heh heh... Maybe a recovery period with light exercise is needed.. So far di ko na uli nagawa ang straight 5 o 6 days
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Post by allegra on Sept 21, 2005 22:53:55 GMT 8
It's not mtb training,and syempre di parati faithfully nasusunod because of work or illness MF - swim 1- 2km ( dont wana bore you with the details ) TTH - Bike 40km - may base, may interval , supposedly pag weekend long rides pero parati wala MWF - 10k run or 5k speed interval Sat or Sun - race simulation kasama mga fafas and mamas ( when they are sober enough )
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Post by coolangot ☺ on Sept 21, 2005 23:09:26 GMT 8
Sipon lang?
I look like lame compared to your training sched.
I think you should have some recovery days or days with lower/easier training.
Using Louie's training if for those na "kinakareer" ang riding ;D I don't think I can do anwhere near that.
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Post by jr on Sept 21, 2005 23:48:49 GMT 8
I think when you get cold or flu after regorous excercise due to over work the lungs and muscle, dehydration, luck of rest (sleep) and food intake (carbo and protain). I experienced that but when I'm putting more liquid, rest and increase food intake (specially nilagang beef bone with rice ;D ;D) I'm fine...gutom ako tuloy. I dont know probably it depends to person to person.
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Post by allegra on Sept 22, 2005 1:03:32 GMT 8
Sipon lang? I look like lame compared to your training sched. I think you should have some recovery days or days with lower/easier training. Using Louie's training if for those na "kinakareer" ang riding ;D I don't think I can do anwhere near that. It only looks hard on paper ( if your not a swimmer ) Except for the bike , the run and swim is only an hour each Pero the run is my weakest event ( naks parang my strong na event ) , big guys arent built for long diatance running hehe parati my injury
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Post by allegra on Sept 22, 2005 1:15:27 GMT 8
I think when you get cold or flu after regorous excercise due to over work the lungs and muscle, dehydration, luck of rest (sleep) and food intake (carbo and protain). I experienced that but when I'm putting more liquid, rest and increase food intake (specially nilagang beef bone with rice ;D ;D) I'm fine...gutom ako tuloy. I dont know probably it depends to person to person. hehe ampaw pala ako My traing was great from August to mid september. then just when the race is 2 weeks away ( next week na ), I get tonsilitis. 39deg fever since tuseday Naghahanap nga ako ng mag aalaga tsk tsk ;D
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Post by mountguitars on Sept 22, 2005 1:51:47 GMT 8
guys,
question. i've been pondering on the idea to get a bike trainer because the weather is getting unpredictable and i don't want to make any excuses about when to bike or not. is it ok to use a bike trainer for training? thanks.
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Post by jr on Sept 22, 2005 5:10:17 GMT 8
guys, question. i've been pondering on the idea to get a bike trainer because the weather is getting unpredictable and i don't want to make any excuses about when to bike or not. is it ok to use a bike trainer for training? thanks. Absolutely..get some VHS/DVD training video and you can do it in front of your TV. I recommend you to get Spinervals.
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Post by mountguitars on Sept 22, 2005 5:21:47 GMT 8
guys, question. i've been pondering on the idea to get a bike trainer because the weather is getting unpredictable and i don't want to make any excuses about when to bike or not. is it ok to use a bike trainer for training? thanks. Absolutely..get some VHS/DVD training video and you can do it in front of your TV. I recommend you to get Spinervals. thanks for the reply jr. i better get a trainer asap then.
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Post by jr on Sept 22, 2005 5:30:06 GMT 8
No problem..If you only around I burn some Spinervals DVD I have 5 of them. I really like the sweating bucket (comp. series 1) with combination of uphill grind. If you have a heart rate monitor is even better. This way you can tell your average and maximum heart rate. Also get a towel and for sure if you stick on the training you will sweat a lot. Good luck.
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Post by mountguitars on Sept 22, 2005 5:37:56 GMT 8
No problem..If you only around I burn some Spinervals DVD I have 5 of them. I really like the sweating bucket (comp. series 1) with combination of uphill grind. If you have a heart rate monitor is even better. This way you can tell your average and maximum heart rate. Also get a towel and for sure if you stick on the training you will sweat a lot. Good luck. oh yes, a heart rate monitor. i'll get to that soon. thanks for the advice. what's a good heart rate monitor by the way? polar's are quite famous. ok ba yun? quite expensive though. any ideas/suggestions? thanks.
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Post by coolangot ☺ on Sept 22, 2005 14:46:34 GMT 8
I think when you get cold or flu after regorous excercise due to over work the lungs and muscle, dehydration, luck of rest (sleep) and food intake (carbo and protain). I experienced that but when I'm putting more liquid, rest and increase food intake (specially nilagang beef bone with rice ;D ;D) I'm fine...gutom ako tuloy. I dont know probably it depends to person to person. hmmm nilaga... parang mang vics bulalo? heh he heh
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Post by woofers on Sept 22, 2005 15:34:29 GMT 8
oh yes, a heart rate monitor. i'll get to that soon. thanks for the advice. what's a good heart rate monitor by the way? polar's are quite famous. ok ba yun? quite expensive though. any ideas/suggestions? thanks. Polar. Check the reviews and posts on MTBR and Roadbikereview. Almost everyone that tries anything else (Timex, Nike, etc.) eventually goes to Polar.
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Post by mountguitars on Sept 23, 2005 3:19:26 GMT 8
guys, question. i've been pondering on the idea to get a bike trainer because the weather is getting unpredictable and i don't want to make any excuses about when to bike or not. is it ok to use a bike trainer for training? thanks. sir Fafa, Do you have a bike traininer? ok yan, kase pag umuulan at tinatamad kang mag bike pwede kang mag bike sa bahay, PERO sir may program para dyan...ang pag-gamit nyan ay dehins basta sakay at padyak lang dipende kung anung bike gagamitin mo, kung road or MTB may mga tamang pagsakay kase dyan at magandang gamitin yan para i-correct nya ang tamang pagsipa mo sa Bike mo..may kunting program akong natutunan para dyan, kase yan ang "hate" ng mga National team pag umuulan at di sila maka bike sa labas, Lahat kase ng dapat lumabas sa katawan mo e lalabas dyan pag tamang gamit at programa ang ginawa mo... i-post ko na lang yung Program pag intresado ka.. louie, i-post mo na. (pls post it)
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Post by jr on Sept 23, 2005 7:37:20 GMT 8
No problem..If you only around I burn some Spinervals DVD I have 5 of them. I really like the sweating bucket (comp. series 1) with combination of uphill grind. If you have a heart rate monitor is even better. This way you can tell your average and maximum heart rate. Also get a towel and for sure if you stick on the training you will sweat a lot. Good luck. oh yes, a heart rate monitor. i'll get to that soon. thanks for the advice. what's a good heart rate monitor by the way? polar's are quite famous. ok ba yun? quite expensive though. any ideas/suggestions? thanks. Yap agree with woofer..Polar is the no#1. I have the 725. The good thing about this is all in one. I hook up with wireless speedometer and cadence. It works great on the trainier.
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Post by mountguitars on Sept 23, 2005 7:51:35 GMT 8
i know this is a sturpid question but let me ask anyways.
why is it imperative to have a heart rate monitor when ever you train? what are the benefits? thanks.
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Post by woofers on Sept 23, 2005 8:28:53 GMT 8
i know this is a sturpid question but let me ask anyways. why is it imperative to have a heart rate monitor when ever you train? what are the benefits? thanks. It's not required. I don' t have one. Basically, it's a gauge of your effort and fitness. A HRM gives you information on how hard you're working your cardiovascular system, which is related to how hard an effort you're putting out (intensity). Pretty much all training programs are designed around working at a particular intensity (a percentage of either your maximum intensity, sustainable power output, or lactate threshold) for a particular duration. It also prevents you from going too hard on your easy days, and from slacking off on your hard days. If you have a fancy-schmancy version like JR's 725, you can download a graph of your workout heartrate to your PC for reference. Personally, I would get a power output meter (e.g. PowerTap - $800) instead of a HRM, if I could afford it. Heart rates don't win races, power output does. But then again I'm not racing for money or sponsors, so I can make do without either for now. ;D Having a sensible training program and the discipline to follow it is more important than buying doo-dads like trainers and HRMs.
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Post by jr on Sept 27, 2005 22:40:26 GMT 8
By the way the Polar 725 has a power output but is an optional same with the cadence, speedometer and IR inteface.
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Post by nightcrawler on Oct 6, 2005 11:50:43 GMT 8
Hope this helps guys... A little about training... Hope I keep it simple for beginners... I usually divide my trainning into 3 parts thats: Zone 1- Endurance(aerobic) , Zone 2&3 - High performance endurance, and Zone 4&5 - Anaerobic(Intervals & race pace).
You can't skip directly to Zone 4&5 with a little bit of riding base your body can't take the stress and you won't recover fast enough...You get sick (fever and flu) or worst you get injured...
Zone 1 is important you make sure you have lots of this before you go to a harder trainning. This is your foundation of you general endurance. This will prepare your body for the hard training ahead. Your heart rate is about 65% of your maximum.
Louie's 1st trainning program is ok if you're a professional cyclist...I think this similar to the national team program...You can't start from this if you have low endurance...it's not enough...you can't recover...you're body is not prepared.
Wednesday & Thursday is both pure power uphill trainning laps. This so difficult for a biginner you can't recover from this unless you have very very big endurance base and... sleep all day (to recover).
to top it off Friday is interval trainning another anaerobic.
Note: It is not advisable to train intervals if your not fully recovered...You will not reap the benefits.
However this is all good and we will just re-arrange this for beginners. Lets say we start from 2 weeks of pure endurance if you don't ride at all about 65% of maximum HR or if you don't have an HR it's the effort where you still can convers while riding but not too easy...About 40mins for fat burning, or 30 min for recovery lets say after an interval...but don't do interval just yet. You can do this everyday depending on you effort for 30min or allow rest days if your body still fatigue....
After this we can now increase the intensity: we go Zone 2&3 - HR about 75%. add climbing hills but not as steep as antipolo and marat just yet. Do this with 2-3 days in between. Rest before the day of climbing to prepare your body...on other days do some endurance ride, don't do hard endurace as you will not be fully recovered for you're climbing. Do this for 2 weeks... then you'll be ready to climb Marat or Antipolo but only do 1-2 laps for the moment. You can increase when you're stronger. Climbing is about 2-3 hours for 2 days a week and 1 hr for the other days in your trainner if you like.
Now your body is prepared for Zone 4&5 HR about 80-85%. Now you can do the interval trainning above( the Fiday one)...We adjust it a little for beginners...just do 3 sprints for a while this all out so our rest would be a little longger 5min cycle at 90rpm(you're cyclocomputer) then go again for 2 more. Recover with endurance ride for 30 min easy...This is for 2x a week for 2 weeks remember just as climbing rest fully before doing intervals...
Now you'll be ready to race for beginners...
NOTEs:You can increase you intensity when your stronger... Rest before a race just ride easy endurance Listen to your body do not do climbing and intervals in a row when your body is fatigue...
Hope this helps..
Chonny
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