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Off season training


This topic contains 74 replies, has 19 voices, and was last updated by  singleandfixed 1 year, 6 months ago.

Viewing 15 posts - 61 through 75 (of 75 total)

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    Anyone using a power meter on their bikes? I use a HR monitor but being that most of the training these days is power based, I’d like to be able to adapt some of the Trainer Road and workouts from my personal program outside. I know it will never be as optimal or precise as an interval without variants such as wind and terrain, but outside is so much nicer. maybe not on a soaking wet day like today thought!

    On endurance and tempo days with the odd interval, a power meter would be a nice metric to follow and get pretty close to the quality of an indoor training ride. Yes, you could do this with HR monitor but I like the idea of sticking to one metric and using HR as a secondary measure to compare against perceived intensity levels. It also gives the person who designed my program another metric to evaluate.

    I have several Race Face cranks so looking at the Cinch Power Meter. Stages and Quarq still seem to be the top players but being that I already have the cranks, and that this would be pretty easily swappable between bikes, RF seems like the best option.

    Anyone using one of these?



    @fasttimes Agreed that power metrics are probably the most important when it comes to training. Comparing indoor and outdoor activities by HR just isn’t doing it. I feel my HR is 10/15 bpm higher outdoors at the same exertion level. The race face cinch PM looks great specially if you are already bought into their ecosystem and I think it’s a brilliant idea to have power readings come from the spindle. Let us know how if you end up pulling the trigger.

    I am looking to buy a single sided crank based PM for my road bike (Stages/4iii) It would be nice to have one on the mountain bike but damn these things are expensive.

    This year I decided to get some professional help with my winter training. Based on many success stories, I decided to get a 3 month customized plan from Peter Glassford. Pretty pumped to have some structure to my training specially by such an accomplished rider.



    Anyone jump on or off the training bus over the holidays?

    I had to reschedule a few days as we had family in town but other than that, I am still on track. Conditions have been so good that I’ve opted to ride outdoors more than I should but I also don’t want to lose sight of why I do this. There is no doubt a slight loss in quality but I am able to ride much further outdoors. 3-4hrs outdoors vs 2hrs max on the trainer. I may have lost a bit of top end, next test will tell I guess. I haven’t picked up a power meter yet but still considering it.

    Overall, I feel really good. I notice a slight increase in aerobic capacity/power but most of all, I feel more solid on the bike than I ever have. All the strength cycles are paying off. Even had my first big crash of the year and a spectacular dismount saved me. All part of why I train – to ride longer, harder and faster. I think that some off-season work can go a long way to preventing injuries and riding for more years. It’s as much about this season as it is about the next 50 seasons.



    Can’t really say it’s got to do with the holidays, but got a “road” bike and back to the trainer for some structure over the winter. I’ve got my time split with about 75% of my time on the bike still occurring outdoors. I’m hoping to do some bigger longer rides out in the snow, but life tends to get in the way so getting the 2-3 hour rides in has been the sweet spot and I have to agree with @fasttimes that 2 hours is easily my max on the trainer.

    I still feel super sluggish and as thought the never ending fall really took a lot of it out of me, but I’m certain that the winter efforts combined with getting out to ride regularly is going to pay dividends.

    Next up is finding a good strength/flexibility regime to expand on my current, and maintain mobility into the future.



    Congrats on the new bike! Full on road machine or can it take some bigger adventure-sized rubber? Be cool to take you on some of my loops. Most are still pretty mint right now. Distance can be whatever ya like. My riding buddy and I are looking at an overnighter in the next few weeks.

    I’ve always had a pretty good idea of what to do for strength/flexibility. I did hire someone this season, just to get something well structured that works in tandem with the bike program. It’s very close to what I had been doing but certainly has some more advanced movements that have been very helpful. So I guess for me it was more about the whole program than anything. I’ll be incorporating some yoga soon as well. Diet is killer, feel like a million bucks.

    Keep up the great work @blurredlines. Look forward to getting out for a ride soon. Cheers!

    Lets see some pics and details of that new rig! Maybe in the urban loops thread?



    Yep. The holidays, a cold and not-so-comfortable Road saddle have made training a little inconsistent. Part of me felt tight about missing out on some good training opportunities but the older I get the more I recognize it’s a process. We can’t control injuries or illness (or in-laws visiting) but if you’ve developed a habit of putting in the work the success you’re after will appear.

    More and more I’m thankful we can still “play bikes” AND train for it — a lot of my colleagues (and folks my age) have consciously or unconsciously given up on their health and desire to play.

    Keep up the good work everyone!



    Lots of folks were sick over the holidays. We had it run through the house here as well but bounced back quickly, only missed one day of training. I attribute this to our diet. The new Canada Food Guide seems to also reinforce the plant-based approach. Pretty proud of Canada for being on the forefront like this. It’s a busy time of year and it’s easy to get derailed. That’s why I like a dedicated plan, helps keep me focused and on track. I also think you cant beat yourself up about things unravelling over the holidays, just take a deep breath and jump back on the program. Sometimes it can be motivation in itself, a fresh start. Lots of time to make meaningful improvements before the season is upon us.

    I have several buddies sidelined with injuries as well, most of which are overuse or chronic, not from a crash on the bike. Nothing major anyway, but it’s been enough to ruin their season or riding all together. For me, this is why I train. Take the trainer or leave it, ride when you can outdoors if you don’t enjoy the dry-land work. But I feel the mobility and strength work are about quality of life and overall health just as much as they are about ridding. My goal is always about enjoying the outdoors at the highest level possible for as long as I can. When you commit to working on this aspect of your fitness it’s incredible the lack of mobility, imbalances and real strength deficiencies you discover. Its been a game changer for me. Personally, I like being in the gym and enjoy it. The results come quickly and the benefits are tangible. I’m coming up on 50 and training isn’t like when you’re 18 and just looking at the dumbbell packed on muscle. Sarcopenia is real and men can lose 5% of their muscle mass each decade after age 30. If you want to be fit and active into your 70s and 80s, now is the time to put in the work. If you can barely fend of injuries now, that’s not going to improve with age. Cycling tends to favour the svelte fellas and endurance sports are often associated with low muscle mass. So yeah, you don’t need to sit on the trainer if that’s not your bag. Doing daily strength and mobility work however is about way more than the season ahead. Though I feel it makes a huge difference there as well.

    I’d love to do a big ride like the ST6 with my daughter when she is able to. But she may be a runner or climber, who knows. Bottom line is, I want to be able to enjoy those things with her for as long as I can. Also hope to do some big hike and bike trips with my wife once we retire.

    Something is always better than nothing. Do what you can and enjoy whatever you can fit into your life.

    Just like @sangerasong said, keep up the good work everyone.



    Blew up my trainer this week. Wish I could say it was my overwhelming watts that did it in but sadly, I think it’s just poor engineering.

    Only crappy part is it’s so close to the end of the season. A few more weeks and I cold have said, screw it, and taken it to the mean streets of the 6ix. Looks like I have to order another one to finish the play on my program.

    But for now, I’m riding outdoors. At least there are a few good trail networks rolling.



    @fasttimes I would look into a warranty issue with the Kicker. Their customer service is said to be top notch. DC Rainmaker (a top youtuber) had the CEO of Wahoo address all the problems they were currently facing and some fixes for Kickers specifically.



    Hey @sangerasong,

    Thanks for info. I had already watched all those videos and researched how other users have resolved their troubles with the Kickr. There are also a few dedicated user groups, which goes to show how prevalent the issues are.

    Unfortunately, despite the product having all kinds of know problems, Wahoo’s repair/replace solutions are not practical or cost effective. I’d be better off just cutting my losses and buying a new unit. I’m already out a week, which for cardio, is enough to start sliding backwards. Who cares, I know, but people who buy trainers care.

    It’s pretty disappointing frankly as this is a big ticket item, one would expect to be reliable for more than a season. I’ve already had to replace my Wahoo Tickr and cadence sensors. I definitely couldn’t recommend Wahoo based on my experience.

    Still hoping Wahoo makes this right but regardless, I need to get rolling again.



    Of course, Wahoo GPS and sensors seem to be heavily recommended right now …. by people using Garmin devices. Grass is always greener. …

    My Tickr has been alright, actually, although the bands stop working after about 4 months, which is about 3.5 months longer than my Garmin HRM bands. I warranted it once, but now I’m just using the non-name replacement straps from Aliexpress for $5, which basically last just as long, at the expense of dodgy HR data for the first 5 minutes of the ride.

    On winter Training: As per Strava… my ongoing effort to re-invent myself as a runner is once again in winter hibernation. I have no idea why I find winter riding so enjoyable and winter running so nasty, but some of my early season running targets now seem like lost causes.

    But in the meantime, just grinding out some ice and snowpack miles on my bike and enjoying the weather.



    @fasttimes Sorry to hear about your experience with the Kickr. You are definitely not alone and like you said many people have been experiencing issues with their Wahoo 2018 trainers. Friend of mine had his Kickr Snap just flat out die on him after a handful of rides. Given the amount I rely on my trainer I can’t imagine mine dying. I would probably bite the bullet and go buy a new one right away.

    Which trainer are you going with now? Tacx Neo has a relatively good track record so far (since 2015) not to mention a 2 year warranty vs Wahoo’s 1 year. Let’s face it both warranty periods are pathetic for a near $2k product but who are we kidding this is the cycling industry. Also considering these trainers gather dust for half the year, that warranty period by Wahoo is unacceptable.

    I have been having grinding noise issues with my Tacx Flux along with -30W power discrepancy. It is still getting the job done because I use a crank based power meter for accurate numbers. I will be starting the warranty process and buying the Neo if I am presented the opportunity.

    As far my winter training goes I have been loving the customized plan provided by Peter. It scales to my lifestyle and availability during each week. With a toddler and busy work schedule this has been an absolute treat. I am feeling significantly stronger and fitter so things are definitely going in the right direction. Shortly after buying a power meter for my road bike I picked up another one for my mountain bike: SRAM Stages gen3. I am a total data nerd and riding my MTB without that number was bugging me.



    While the riding season is far from over, I’ve begun my off -season training. This summer was pretty awesome and for the first time, I kept one strength session a week in my program. I did this to preserve strength and lean mass while I binged on rides nearly everyday. I’m happy to report that it worked and my lean mass has remained the same thought the season. I dropped 12lbs but none of that was bone mass or lean muscle. While that meant I was a bit tiered sometimes on rides the day after training, it paid off in the end. I don’t feel like I am coming into the off-season on fumes, only to work on building back up to where I began. My goal is to get stronger over time so I think the approach was logical and worth being a bit tired on some days. The rest of the season was all about riding and having fun. I had some decent crashes but rarely missed a day due to my injuries.

    We’ve discussed nutrition here a few times. I’ve shared some of my impressions being on a plant-based diet. The books i’ve recommended are still the way to go if your serious about adopting this nutritional approach. I’ve also been following the production of The Game Changers film. It’s a stoke piece on plant-based athletes. It’s pretty awesome and will get you fired up. It’s pretty soft on the science however. What they are saying in the documentary is accurate but glossed over from a science perspective. I’d highly recommend reading the material suggested above if you get stoked on the film and want to give it a go. Without that research, you’re odds of success and reaping the full rewards are greatly diminished. While the athletic performance is incentive enough, its really about your overall health, which is why its worth reading up on.

    The film is available on Netflix and iTunes if you’re interested.

    How has everyone else season been, what will your off-season look like. Any goals? Fitness, races or otherwise.



    There is no off-season for me…I’ve been an all year round commuter here in Mississauga for the past 13 years. I also mountain bike and ride recreationally all winter long….I cross-train all year round to supplement my cycling…Kettlebells, clubbells and bodyweight calisthenics are my favourite forms of exercise for maintaining my strength and overall fitness.

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