2017 Running & Cycling Thread - Page 5
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sekishusai
80 Posts
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L_Master
United States7946 Posts
Only point to clarify is this: If I feel like I can easily push further, I can try the 'on' portion as fast as 7.7 mph. Your understanding here is fine. Just wanted to make clear that there is a little bit of a pace range here because you're going above threshold, which brings in a component of FRC (anaerobic capacity). Some people can do more work anaerobically than others depending on your abilities. This is why you could have two people that both run a 10km race in 31:00, but person A runs a mile in 4:30 and person B runs a mile in 4:10. If you're a person with more anaerobic capacity you'll be able to run these a little faster than someone who doesn't have as much. Also, when it comes to difficulty, these should be decent...but not absolutely brutal. If you're really gritting to get through the first one, its definitely too hard. First rep or two should feel like your breathing deep and putting in effort, but not really digging or fighting for it. The last 1:30 of the last interval or two should be a little challenging. | ||
WindWolf
Sweden11767 Posts
My goal initially is to finish a ~32km biking route that I've done before. It is a very beautiful route that mixes both flat and sloped roads (but nothing too steep), as well as major roads for my municipality and cycle/walking paths. | ||
NonY
8716 Posts
On July 23 2017 10:08 sekishusai wrote: grats nony, 21km in 1h17 is pretty sick imo Thanks! I'm definitely happy with the kinda shape I'm in in general, even though that wasn't the best race for me. On July 21 2017 06:02 Bonham wrote: Ah man, that's a bummer. But at least you won something! Do you have any sense of what went wrong? What was the weather like? It was pretty warm and the race started with a pretty significant hill. I tried to do some training in the heat to prepare for it but I didn't fully adapt, plus even if you're adapted it can still slow you down. But the main problem was that my training kind of went sideways*. In the middle of my plan, I got worried that I was overtraining so I backed off the plan, and then I lost motivation and started skipping days, mileage dropped, and I gained some weight. On race day I just didn't feel great. I was more motivated to start training again than I was motivated for the race, and when the race wasn't going well, the idea of taking it like a training run was too appealing. A few days later I remember that I needed a sub-1:12 to get seeded for my next race and I was pretty frustrated that I forgot all about that. The elites and the sub-elites start before everyone else, so if I'm there trying to run sub-70 and I'm not seeded, it'll be a solo effort. So now I've signed up for a race in October that I'm just gonna do a little mini-taper for and mostly train through, and hopefully have a good day and get sub-1:12 without working too hard. Gotta slowly shed some pounds and keep my mileage up and I should be fine. **This was really stupid too. I hadn't done track workouts in forever but I drove out to one to do some 1200's and 1000's. I had just run a race (not full effort, but still taxing -- 1:12:41) and I don't think I was fully recovered but I should have been able to have a decent workout. Anyway, my times were all really slow, like unexpectedly slow, and I thought I had really overdone it and needed a recovery week. Turns out the track was 432m, not 400m. I thought I was doing 1k's in something like 3:20. But a 3:20 1080m is a 3:05 1000m. So I was working hard and actually hitting good times, but I thought I was hitting unacceptable times. I didn't find this out for a while, and I still ended up getting demotivated/depressed even after finding out. All and all, just a weird and messy training cycle. Still, I gained fitness I can build on. | ||
sekishusai
80 Posts
- how often do you run in a week and what do your trainings look like - whats your mileage - when did you start running - how fast did you progress? i dunno in my mind you were a sc player and then you are running 21k and aiming at sub70. not a lot of people have the motivation and drive to train to that point. | ||
NonY
8716 Posts
I think if a good coach was in control of me, I'd have progressed a lot faster (avoided injuries, lost weight, accumulated more mileage and quality workouts). But I'm learning these lessons myself and I think I have a good shot of having a really productive second half of 2017. | ||
art_of_turtle
United States1153 Posts
www.youtube.com | ||
FiWiFaKi
Canada9858 Posts
So in Canada we have absurd laws about e-bikes being limited to 500W motors and maximum speed of 32km/h on level ground. Now of particular insanity is the 32km/h on level ground. I can time trial 15km at 45km/h without significant issue, so imposing that kind of limitation is insane. The Nissan Leaf uses lithium batteries with energy storage of 128Wh/kg, so I'd be looking for a bicycle with around 1000Wh, or a 8kg(18lb) battery. That would give a respectable power output of 250W (fairly quick pace) for 4 hours, at least in the best case scenario... Without accounting for my pedalling itself. According to the costs of the Nissan Leaf prices, this battery should cost $500. Then as for the motor, I'd like something 500-750W (I don't believe law enforcement are educated enough to differentiate), with an overall bicycle weight of 40-50lbs. I've worked with 1000-4000rpm 75VDC electric servo motors with 250-500W in the past with torque control, as well as position and velocity control (costing $250-$400 USD each) and don't believe this implementation should be difficult. No reason why Shimano 105 or Ultegra should not be able to handle these forces. I'm really struggling to find a road bike these sorts of specifications. In theory, I don't see the difficulty of adding 18 pounds of lithium ion batteries, adding a 6-8lb 500-750W motor, with some 30:1 gear ratio, some arduino torque controller, and an input dial in the form of a speed shifter operating at different wattages or torques. I'd like to use it as a tool to go quicker in traffic, and get around the city quicker. Does anyone have any experience with how I could build this, or any ebike models that offer what I'm looking for? $5000 is the type of budget I'm looking at. Thanks in advance. | ||
L_Master
United States7946 Posts
On July 26 2017 15:00 FiWiFaKi wrote: Hey guys, so this thread has been more about running recently (thanks to Nony and his impressive achievements), but I had a cycling question, particularly about electric bicycles. So in Canada we have absurd laws about e-bikes being limited to 500W motors and maximum speed of 32km/h on level ground. Now of particular insanity is the 32km/h on level ground. I can time trial 15km at 45km/h without significant issue, so imposing that kind of limitation is insane. The Nissan Leaf uses lithium batteries with energy storage of 128Wh/kg, so I'd be looking for a bicycle with around 1000Wh, or a 8kg(18lb) battery. That would give a respectable power output of 250W (fairly quick pace) for 4 hours, at least in the best case scenario... Without accounting for my pedalling itself. According to the costs of the Nissan Leaf prices, this battery should cost $500. Then as for the motor, I'd like something 500-750W (I don't believe law enforcement are educated enough to differentiate), with an overall bicycle weight of 40-50lbs. I've worked with 1000-4000rpm 75VDC electric servo motors with 250-500W in the past with torque control, as well as position and velocity control (costing $250-$400 USD each) and don't believe this implementation should be difficult. No reason why Shimano 105 or Ultegra should not be able to handle these forces. I'm really struggling to find a road bike these sorts of specifications. In theory, I don't see the difficulty of adding 18 pounds of lithium ion batteries, adding a 6-8lb 500-750W motor, with some 30:1 gear ratio, some arduino torque controller, and an input dial in the form of a speed shifter operating at different wattages or torques. I'd like to use it as a tool to go quicker in traffic, and get around the city quicker. Does anyone have any experience with how I could build this, or any ebike models that offer what I'm looking for? $5000 is the type of budget I'm looking at. Thanks in advance. I won't lie, I know nothing about ebikes whatsoever. That said, I'm trying to wrap my brain around why you want this; especially with that budget. I mean you're telling me you can timetrial for quite some time at 45 km/hr which is very fast. That's like 350w+ kinda power unless you've got some godlike position on the TT bike. 45 km/hr is usually going to be respectable in P12 fields here in CO, and that's up at thin air where you go faster. You can cruise around at 20-22mph all day long. Getting around most cities isn't going to be helped with a faster bike, cities it's usually you waiting in traffic and at lights. When it comes to going quicker in traffic, I also can't see where that helps. If it's a high speed road outside of the city the speed limit is for sure going to be 60kph+, and even an extra 500w + you going full TT intensity still isn't going to bring you up to car speeds. Then, in the city, speeds are much lower usually 50kph or less, at which point you can just draft the cars and move with traffic with little difficulty. The big thing jumping out at me is...you've got 5k to spend and you're main concern is wanting to move around the city quicker and keep up with traffic. Why not just get an actual motorcycle at that point? Seems like a FAR better investment than some mutant of a road bike with 30lbs of batteries and a giant motor on it that's only going to get you an extra 15km/hr of speed over normal pedalling. | ||
FiWiFaKi
Canada9858 Posts
On July 27 2017 13:30 L_Master wrote: I won't lie, I know nothing about ebikes whatsoever. That said, I'm trying to wrap my brain around why you want this; especially with that budget. I mean you're telling me you can timetrial for quite some time at 45 km/hr which is very fast. That's like 350w+ kinda power unless you've got some godlike position on the TT bike. 45 km/hr is usually going to be respectable in P12 fields here in CO, and that's up at thin air where you go faster. You can cruise around at 20-22mph all day long. Getting around most cities isn't going to be helped with a faster bike, cities it's usually you waiting in traffic and at lights. When it comes to going quicker in traffic, I also can't see where that helps. If it's a high speed road outside of the city the speed limit is for sure going to be 60kph+, and even an extra 500w + you going full TT intensity still isn't going to bring you up to car speeds. Then, in the city, speeds are much lower usually 50kph or less, at which point you can just draft the cars and move with traffic with little difficulty. The big thing jumping out at me is...you've got 5k to spend and you're main concern is wanting to move around the city quicker and keep up with traffic. Why not just get an actual motorcycle at that point? Seems like a FAR better investment than some mutant of a road bike with 30lbs of batteries and a giant motor on it that's only going to get you an extra 15km/hr of speed over normal pedalling. I think you overestimate the size of the bicycle. If you could fit the batteries in the bottom post (by changing its profile, and then adding some 4"x4"x4" electric motor, a little gear system, and a controller), the higher end ebikes are very slick. When I was on a solar car engineering team, you'd be surprised how little the package we had and it'd cruise at 80-90km/hr was no problem, and the vehicle was much heavier. As for my time trial speed it's probably closer to low 40s, I just maintain 45-47km/h on drop bars between lights which are every 2km for the full duration of getting to downtown on a big road. A more reasonable speed for estimating my not full out speed when getting between the city is 35km/h when moving, and about 30km/h overall. I live in Calgary, it's an extremely spread out city, for example to my gf's house is a 38km bike ride, which usually takes 1:15. Now being able to add a consistent 250-400W cycling to my say 250W normal speed (idk, no power meter) would easily change my speed from 35km/h to 45km/h, and when down on the drop bars and pushing, easily sustaining 50km/h for long periods of time, and probably could achieve 60km/h at full 500-750W motor power, and my full gas for say 5km. Anyway, when focused on performance, I don't think an avarage speed of 30km/h to 40km/h would be unreasonable. With lights I think cars travelling around this city do around 55km/h, so it'd be neat to be on a bicycle and make my 75 minute trip only 60 minutes, mind you, with a car this would take around 40. So Id see the speed benefit as quite significant. Then other advantages: 1) Neighborhood roads are 50km/h here, and practical roads to get around the city are 60km/h, where I spend most of my time. I avoid the few 100km/h highways, and in busy times I avoid the 80km/h large roads as well. I think for these 50-60km/h roads, safety would be greatly improved for me due to a much smaller speed difference I got hit by a car recently when cycling on the side of the road and fell badly, so this would help I think. 2) Comfort. When at a red light, I always have the need to get up to do some 800W acceleration, now I could sit. Also I sweat extremely easily. It'd be nice to be able to get to places where I don't require a shower at 100-150W power output on my end. 3) No insurance needed, and I can take the bike on bike paths around lakes, etc. 4) I like electric vehicles, and the thought of being able to be that quick in a vehicle with less than 1hp is very cool to me. And when I'm not using the motor, it's the difference between 190 lbs for me and the bike, versus like 215-220 lbs for the electric bike, so it's not that big of a deal. Not sure just how much it'd affect the handling, that's the only concern I'd have. For sure a car is nice sometime, but to me it seems like a nice way to make a cycling hobby even more practical for transportation, so I can use it for 50% of my trips, rather than 20%. | ||
Jetaap
France4814 Posts
I've had a pretty nice autumn season, I've changed my gear on the back and switched from 25 to 28 which makes it easier to keep a good rythm when it's steep; it has really helped me with dealing with the knee issues that are annoying me since a long time.. Thanks to that i was able to ride more in september, and i was able to do a couple of nice rides with my family. col de l'iseran (highest in the alps) https://www.strava.com/activities/1208878250 Col de la Madeleine" https://www.strava.com/activities/1210278951 Also did a nice traverse, took the train from home and came back crossing the vercors montains... great sceneries. Feels good to be able to ride for more than 50km . https://www.strava.com/activities/1219398851 a picture from my ride yesterday, i had some work to do but it was just too beautiful to stay home | ||
Bonham
Canada655 Posts
Last eight weeks were a cycle of 90k-100-110k on repeat, all easy running except for some drills and strides and the odd light workout for funsies when I felt like it. This was an "acid test" my coach wanted me to pass before I started doing actual workouts and getting back to running fast. Rounded things out with a 24k jaunt yesterday and the tendon feels good. So thunderbirds are go, basically. My comeback race is going to be the "Run for the Whales," which is a silly affair in Hawaii in February. I chose it for two reasons: 1) We'll be in Hawaii at that time and a race there seems like a better idea than a race in Canada in February. 2) It's the extremely weird distance of 11.5 miles, which I've never raced before. It's an automatic PB, which will be psychologically useful as I try to get back to where I was and eventually surpass it. I hope y'all are doing well and chasing some great goals. I heard a rumour that L_Master had betrayed all that's good and true and started going to the weight room; hopefully that's not true. Nony, how goes the quest for sub-70? Is that race on Strava the one you refer to on this page? | ||
NonY
8716 Posts
I'm motivated again and physically feeling good. I've got another race in a month that I'll train through and try to run sub-72, and then I've got the CIM relay (13.5 mile segment) in early December, where I'd like to mostly train through as well and improve on whatever I run in November. If everything goes well between now and then, I'll probably secretly be hoping to go sub-70 pace at CIM, but it's okay if I'm not there yet. Or maybe start out a bit slower and ease into 70 pace and see if I can hold it for the rest of the run. I'll be looking to do another half in January and that's when I'll be ready to emotionally invest in getting sub-70. Honestly I think at some point this year I had the fitness to do it because I had some stretches of pretty good training and good workouts. So I'm not that intimidated by it. I think 3 months of 55+ mpw and some solid workouts ought to do the trick. But improving from there will take some real consistency and hard work, at least relative to what I'm used to. I'm thinking I might make a 12k in May a big goal race so I can do some faster workouts, get used to running faster, and forget about the half for a while, and then make this October half I just did (San Jose Rock n Roll) a goal race next year. I'm really going to emphasize consistency now. I've had to take some time off due to injury but just looking back over January 2016 to now, I could so easily be in a much better place if I'd taken advantage of all the time I was healthy and capable. It would not have even had to been very intense training, but just getting 60 mpw in each week would have been super helpful. So I want to make sure I keep the floor on my mileage / time spent on feet at a reasonable spot, as long as it's not a serious injury or illness that I really ought to be resting for. | ||
L_Master
United States7946 Posts
On July 24 2017 04:08 WindWolf wrote: I am getting interested in cycling again. I used to cycle a lot previously (both as transport and as exercise) but then life happened and I lost interest in it. But now things has changed again and I am interested in resuming cycling. I need to send my bicycle to service though (Needs to double check the gears and handbreak, as well as replace the tires with slightly wider ones if possible and get a new helmet), but once that is done I should be all good to go. My goal initially is to finish a ~32km biking route that I've done before. It is a very beautiful route that mixes both flat and sloped roads (but nothing too steep), as well as major roads for my municipality and cycle/walking paths. 32km shouldn't be bad at all especially if you have prior riding experience. What kind of bike do you ride? | ||
L_Master
United States7946 Posts
On October 10 2017 06:09 Bonham wrote: I hope y'all are doing well and chasing some great goals. I heard a rumour that L_Master had betrayed all that's good and true and started going to the weight room; hopefully that's not true. There....might be some truth to this Of course, I'm not stopping training all together. Well, in so much as I can around working and a viscious university year. Right now, I'm *hoping* to transition to doing some running for at least the next two months. If everything went perfect I might hit a few weeks of 40-low 50 mpw with a workout or two. Depends on if my body let's my build to that level that quick. Easing the achilles and calf back into are always a challenge. Sitting at a cool 78kg right now, so that's got me dragging, 7:30 is a quickish pace for me right now, which is to say I'm not entirely sure I could break 20:00. I'm *hoping* (always a crapshoot with me) to control myself well enough to get back down to a leaner 67-70kg or so. Not sure I have any time goals in mind, optimistically I'd like to run around my PR, which is probably doable, as I set that at 68kg, coming off pure cycling with about 4 weeks of running. I'm still pissed I didn't get to race last year; I was quite light (66kg) and hitting some excellent workouts. I was running comfortable 1200s off 1' rest at 5:30-5:40 pace, and doing tempo around 6 flat...so I really felt like I had a good chance to try and crack 17:00. Sadly, right after my best workout I tweaked my quad somehow and that was that. | ||
L_Master
United States7946 Posts
On October 11 2017 11:23 NonY wrote: I'm really going to emphasize consistency now. I've had to take some time off due to injury but just looking back over January 2016 to now, I could so easily be in a much better place if I'd taken advantage of all the time I was healthy and capable. It would not have even had to been very intense training, but just getting 60 mpw in each week would have been super helpful. So I want to make sure I keep the floor on my mileage / time spent on feet at a reasonable spot, as long as it's not a serious injury or illness that I really ought to be resting for. It's insane how big of a deal consistency makes. Well, consistency combined with progression. I was literally stuck for a year and a half in cycling basically at the same level. I was riding 10-12 hours a week and doing some decent workouts, but I didn't have consistent structure and progression. Made changes this spring and laid out a slightly more structured but much better designed plan for myself and literally made gains I didn't think were possible, to the extent that I really think I have the physical engine to be able to ride professionally if I could focus just on riding for a year or so to keep that consistency up. Same thing in the weight room. I literally just made more progress in 12 weeks than I did in two years of lifting starting back at the end of HS in 08' and continuing through college, all by focusing on consistency and progression in workouts. Always mixed emotions too. On the one hand it's quite something to realize that kind of progress after a long time of nothing, but on the other hand you can't help but think "Aghhhh....if only I had known this sooner!!" On October 11 2017 11:23 NonY wrote: I had a long stretch of poor training after getting sick. It felt like I was never recovering so I kept taking it easy for so long. I averaged only 33 mpw for 7 weeks heading into the race I just did and I think I simply didn't have the aerobic fitness to run a PR. I went out too fast even though I was trying not to. 25 guys ended up running sub-70 at that race. I let the elites instantly gap me at the start, obviously, but there was also a huge pack of sub-elites I let gap me right away, and I still started out way too fast because all those guys were so fast! That's a tough situation to be in. It's hard to hold back but at the same time you really don't want to run in no man's land all by yourself either...especially if conditions suck. On October 11 2017 11:23 NonY wrote: I'm motivated again and physically feeling good. I've got another race in a month that I'll train through and try to run sub-72, and then I've got the CIM relay (13.5 mile segment) in early December, where I'd like to mostly train through as well and improve on whatever I run in November. If everything goes well between now and then, I'll probably secretly be hoping to go sub-70 pace at CIM, but it's okay if I'm not there yet. Or maybe start out a bit slower and ease into 70 pace and see if I can hold it for the rest of the run. I'll be looking to do another half in January and that's when I'll be ready to emotionally invest in getting sub-70. Honestly I think at some point this year I had the fitness to do it because I had some stretches of pretty good training and good workouts. So I'm not that intimidated by it. I think 3 months of 55+ mpw and some solid workouts ought to do the trick. But improving from there will take some real consistency and hard work, at least relative to what I'm used to. I'm thinking I might make a 12k in May a big goal race so I can do some faster workouts, get used to running faster, and forget about the half for a while, and then make this October half I just did (San Jose Rock n Roll) a goal race next year. Sounds like you've got a good mid/long term sorta plan laid out. Hoping the training goes well and you can smash it! On October 09 2017 02:29 Jetaap wrote: So what's up with TL cycling? It's been really quiet on this thread . I've had a pretty nice autumn season, I've changed my gear on the back and switched from 25 to 28 which makes it easier to keep a good rythm when it's steep; it has really helped me with dealing with the knee issues that are annoying me since a long time.. Thanks to that i was able to ride more in september, and i was able to do a couple of nice rides with my family. col de l'iseran (highest in the alps) https://www.strava.com/activities/1208878250 Col de la Madeleine" https://www.strava.com/activities/1210278951 Also did a nice traverse, took the train from home and came back crossing the vercors montains... great sceneries. Feels good to be able to ride for more than 50km . https://www.strava.com/activities/1219398851 a picture from my ride yesterday, i had some work to do but it was just too beautiful to stay home Looks like you've been having some fun! 28 is amazing too have, especially if you like a higher cadence or climb really steep shit. I only wish I had time to ride more right now. On October 10 2017 06:09 Bonham wrote: What up fam? I'm feeling inspired and ready to get back to work. I've spent the last few months slowly testing my Achilles tendon out and it looks like I'm ready to roll. Last eight weeks were a cycle of 90k-100-110k on repeat, all easy running except for some drills and strides and the odd light workout for funsies when I felt like it. This was an "acid test" my coach wanted me to pass before I started doing actual workouts and getting back to running fast. Rounded things out with a 24k jaunt yesterday and the tendon feels good. So thunderbirds are go, basically. My comeback race is going to be the "Run for the Whales," which is a silly affair in Hawaii in February. I chose it for two reasons: 1) We'll be in Hawaii at that time and a race there seems like a better idea than a race in Canada in February. 2) It's the extremely weird distance of 11.5 miles, which I've never raced before. It's an automatic PB, which will be psychologically useful as I try to get back to where I was and eventually surpass it. Seriously, this makes me so happy. I'm excited every time I go on strava and see that you've gotten in another solid run. Battling back from injury, especially one that lasts that long is about as shitty as it gets for a runner. You start to doubt yourself, feel off, and even wonder if you're every going to be able to run and train again. Hope it holds up and looking forward to watching you round into previous Bonham shape. | ||
micronesia
United States24342 Posts
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L_Master
United States7946 Posts
On the other hand...dragging 78kg up hills is pretty brutal compared to what I'm used to. | ||
FiWiFaKi
Canada9858 Posts
Your peak and 5s sprint might have been relatively poor before, but that's probably because you didn't practice 1-5 second sprints where you expend all of your energy, most people don't anyway, at best they give their full effort up some 50-100m elevation gain mini climbs, and that's a pretty moderate/long distance event at the verge of being an aerobic exercise. If you want to be good at running, run, if you want to be good at cycling, cycle. Sure, by squatting you'll recruit similar muscles to what you use to kick off a pedal, but they wont translate perfectly, so you're gaining extra weight that you don't need, and getting tired building muscles that don't contribute to cycling. Also a few of the cyclists I know have nutrition that isn't very compatible with gaining much muscle. They think they need to eat very little because they always want to be at the lowest weight, and then they aren't able to get stronger, because well, in professional cycling you do trade off some muscle size which would make your cycling more efficient (higher power output, assuming VO2 max constant, meaning higher power output per / oxygen molecule), for being lighter which lets you climb and accelerate better. I think all cyclists will find if they keep up their current routine, but gain 10-20lbs simply by eating more, they'll increase their power output atleast 5%. | ||
micronesia
United States24342 Posts
I did a practice fitness test on an exercise bike today and, at 175 pounds, I burned 149 Calories in the 12 minute block... not sure how good that is because you need a special calculator to convert it lol | ||
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