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Post by suze on Jun 18, 2012 11:04:15 GMT
Just found this idea to improve acceleration and ability to tolerate blood lactate
do 8 to 12 x 30 second repetitions at 100% effort (that means top gear trying to sprint) with 4min 40sec recovery dunno what he means by this but I would try on medium gear spinning a decent cadence - working hard on deep breathing
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Post by suze on Jun 18, 2012 11:10:23 GMT
Cadence is a term that refers to the number of pedal strokes one of your feet completes in one minute. Everyone has a comfortable cadence level, and the point of this drill is to increase it. You can tell what your comfortable cadence range is because when you fall below it, you will feel as though you are using too much muscle to push down, and when you are going too fast you will begin breathing too quickly. For this drill, gradually increase your cadence for 20 to 30 seconds until you start bouncing in your seat. Then go back to your usual speed for 30 seconds. Keep repeating and you will increase your cadence, which will increase your cycling speed Read more: www.livestrong.com/article/11240-build-cycling-endurance/#ixzz1y8siRpvu
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Post by suze on Jun 18, 2012 12:15:38 GMT
food for enduranceWhat I mainly learnt new from this was that omega 3 is important post exercise, bananas are confirmed as a cyclist's superfood and you LOSE iron during exercise, so must eat to replace that ...
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Post by suze on Jun 19, 2012 7:36:44 GMT
Endurance / strenght Training suggested by PT teacher .Sam, I said I'd try to write some of them down ... useful to me to remember what they suggest too. The idea is all of these should be dones at anaerobic level with very fast heart rate and drippng sweat! Keep sipping liquid in recovery time. Use recover time to focus on very deep breathing and expulsion of CO 21. On the exercise bike, gear 12 (which is quite hard) two minutes as 100 rpm, 30 seconds recovery -- repeat ten times! 2. On the exercise bike, gear 10 five minutes at 100 rpm (melting) 1 minute recovery. four times If this gets too easy -- increase gear to 12 in subsequent sessions -- heart rate shoudl be well into anaerobic range if you have a monitor. 3. On the spin bikes (dunno if they really are very different) start at gear 2, add 2 gears every 30 seconds - aim to keep rpm at 100 throughout keep addig gears two at a time stand up at around gear 12 and keep adding two gears every 30 seconds. Aim to keep rpm as high / constant as possible. Once you get to 20 keep standing and do "sprints" where you go all out ot increase your rpm for 20 seconds, 30 seconds "recovery" (still standing and turnign against gear 20!) .. do these "sprints" at least 4 times. 4. (also from spin class but guess you could do it on other bike too?) start on gear 10, seated, rpm at least 100 quickly throw gear up to 20, stand and "sprint" for 20 seconds quickly drop gear back to 10, sit and keep going at 100rpm for a minute, repeat gear 20 with 20 seconds sprint etc for three or four more turns one minute in saddle, 20 seconds standing "sprint" at very high gear. 5. As above, but before you sit again, adopt time trial pose on the handlebars (spin bikes have them) drop to saddle and gear 10 then max out the rpm to over 130 for your minute in the saddle. I doubt either of us could maintain these two together for a whole track of music, but it gives you a goal to improve towards I will not be doing any spin classes this week (nor next, perhaps -- off to Dorchester) but will pay attention to what the plans are next time I do one so you can try it too.
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Post by virtusscientia on Jun 19, 2012 13:10:50 GMT
Cheers for this Suze. I'll have a look and give some of it a whirl later at the gym. Was thinking of getting to grips with the stepper machine too as I think that might help with quad strength. What do you reckon? Would Merv approve? Btw - had to reregister on here, but in doing so found the pro board app for iPhone. Have to say, it appears to have great functionality.
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Post by suze on Jun 19, 2012 21:02:16 GMT
hiya .. merv REALLY likes a thing where you seem to CLIMB up a step ladder, is that what you mean by stepper? IT is called a versa climber, I think -- very hard work!
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Post by suze on Jun 19, 2012 21:13:42 GMT
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Post by virtusscientia on Jun 20, 2012 13:20:38 GMT
Yes that's the kit. Basically at the harder levels it feels like you're trying to push your whole body weight up from your knees, which is why I thought it's be great for quad strength. I did 20 mins on an interval setting yesterday. Heart rate around 180 for most of it.
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Post by suze on Jun 20, 2012 16:43:25 GMT
Yes that's the kit. Basically at the harder levels it feels like you're trying to push your whole body weight up from your knees, which is why I thought it's be great for quad strength. I did 20 mins on an interval setting yesterday. Heart rate around 180 for most of it. awesome -- that's certainly an anaerobic heart rate! I cannot do very long on that at all --- it really tires me, the action is just so much like really lifting your whole weight up. I usually do it 100 steps at a time, then get off and do some upper body weights for a few reps then get back on ... btw did you watch the Tour Series from Stoke on TV ? .. the winner, Helen, who led from the front all the way round said she was out there and her HR was 185 and "I thought to myself I know I can do an hour at that HR so I know I can stay out .. " imagine that for fitness!
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Post by suze on Jun 20, 2012 16:50:55 GMT
Today's new torture, on a related theme to the above, but adding in a bit of explosive power and balance ...
get a step stacked up to abut the height of your knees - for me looked like 7 of the riser things Put left leg onto the step, so you are making 2 tidy little right angles from hip and knee Then spring your right leg up into the air, bringing your knee up to hip height. So it is like you are climbing onto the step, but you have to push hard, get the left leg straight and bring right knee up to hip level in front of you ... then do 20 reps on one side, then the other, then again .. made me sweat, I must say!
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Post by suze on Jun 20, 2012 16:57:59 GMT
Today's bike reps were on level 12 - 100 rpm for 2 minutes with only 20 seconds recovery, no change of gear just less RPMs and gulps of breathing and wiping off of sweat.
My HR was around 165 for most of this, which is enough for an old bird ... He made me do ten!
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Post by virtusscientia on Jun 20, 2012 18:51:05 GMT
Well to give you an idea of how INCREDIBLY FIT you are, my bike training today consisted of: 10 mins at 100rpm level 5 (to build up cadence) Then interval programme (machine is preset) of 45 sec at level 5 70rpm then 45 sec at level 8 100rpm - intervals for ten mins. Heart rate 180 for most of it and I am SPENT. My poor eyebrows just weren't up to the task of keeping the GALLONS of sweat from dripping into my eyes. I did 20 mins on the steppy thingy though, which felt like it was doing the job. Again heart rate at 170-80 for most of it. It was a bike programme so was various levels of resistance up to level 10. Was really focusing on my positioning to emulate being up on the bike whilst hill climbing. I might like to point out that I am still remaining, for the post part, carb free so I had BETTER be losing weight this week! (Apologies for all the capitals, I don't have access to HTML on iPhone so can't do italics, which are far less shouty!)
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Post by suze on Jun 21, 2012 21:48:54 GMT
Hiya
Today I did some bike on my own .. 5 mins warm-up on level 5 10 minutes of level 12 trying to keep heart rate at around 165.. circa 100 rpm for most if it ... lots of sweat
5 minutes of recovery on level 5 getting heart rate right down to 120 again
10 minutes of level 12 trying to keep heart rate at around 165.. .still around 100 rpm for most of it and lots more sweat ...
2 mins recovery down to heart rate of 120.
Feel pleased, with that .. I have got it into my head that if I can do an hour at heart rate of 165 in the gym then I will be totally sorted for the Alpes, but not sure how long it will take me to get from 2x 10 minute bursts to the whole hour! ;D ;D ;D ;D ;D
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mikey
New Member
Posts: 1
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Post by mikey on Aug 6, 2012 12:23:20 GMT
Hi Suze, just found this, i shall go through it a bit , one suggestion ,what about putting in the bit from the anticancer book that talks about the benefit of exercise and how much you need to do for colon rectum cancer etc like the 18 MET a week and what it equates to.
i am so glad i bought the book you recommended. it makes you realise how inadequate the guidance given to cancer victims by GPs and hospitals actuially is,
they just dont get the points over at all , nothing like the book does. cheers mikey
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Post by suze on Aug 13, 2012 11:56:41 GMT
I am glad you are getting good value from the book, Mikey, it certainly changed my attitudes to a lot of things and I think it has helped to keep me well..
I now know that I can cycle for over an hour with a heart rate close to 160! the training really paid off in France.
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