[quote=“neverjared”]I appreciate the answers guys. I’ll keep you updated. I just moved the saddle forward a bit and it feels better. There’s a school track nearby and I’m going to play around with the drops and stem fairly soon.
I’ve been riding around 12 miles a day (which isn’t a lot). I think I’m going to get a computer and keep better track of everything I do and keep a blog to hold myself accountable.
I’ve cut out caffeine and refined sugars recently. Refined carbs? What should avoid here? And what do you guys eat?[/quote]
I know fuck all about training for track, but I do know a thing or two about nutrition and losing weight. You don’t need to cut out caffeine, in fact, moderate intake is proven to be useful for training purposes. Refined carbs is a pretty ambiguous term. Try cutting out any carbs with a high glycemic index. This includes all sweets, desserts, breads, pastas, etc including whole wheat products. Google around for more explanation. Eat lots and lots of vegetables, particularly leafy green ones. You’ll also want to eat a lot of lean protein as long as you’re doing the exercise to support it. Something above 1 gram per pound of body weight will encourage lean muscle growth. Eat five times a day to stimulate your metabolism.
There’s a lot of low-carb hype in the world, most of which is bullshit. Carbs that are quickly processed by the body (high glycemic index) cause a spike in blood sugar and then a subsequent crash. The net result is that this process causes one to consume more calories than is needed. Reducing one’s intake of high-GI carbs is an effective behavioral modification strategy to overeat less.
Basically by refined carbs I meant white bread, white flour, white pasta, white rice etc. These things are equal to sugar on the glycemic index and are easy triggers for the body to store excess fat.
I’m not advocating low carb. By all means eat whole grains. I think low carb diets are best for sedentary people, not athletes. I’m not talking about any bullshit like Atkins either, just general low carb/higher (good) fats/protein.
Don’t cut the caffeine.
Mix up resistance/strength stuff into your workout because muscle cells burn more calories during rest, therefore more built muscle = easier time losing weight.
Things I eat: plain yogurt (if I’m feeling the need for sweet, I add honey), sproted wheat bread, PBJ, lots of green tea, hummus, whole wheat pasta, banannas, apples, chicken, sausage, burritoes, Thai food, beer and pizza (gotta have a few vices ). To get into race shape I have to drop about 5-10lb from winter time, so I don’t really get too concerned about it as it just comes off anyway when the training revs up.
I believe there is only one indoor velodrome in the USA. And its in Sunny Southern California… Oh and by the way, not only is it my home track… but its one of two velodromes I get to chose from…
I believe there is only one indoor velodrome in the USA. And its in Sunny Southern California… Oh and by the way, not only is it my home track… but its one of two velodromes I get to chose from… [/quote]
I believe there’s an indoor velodrome being built outside of Philly, and is a lot of talk about a few more scattered throughout the country, but I’m thoroughly skeptical.
[quote=“bonechilling”]
I believe there’s an indoor velodrome being built outside of Philly, and is a lot of talk about a few more scattered throughout the country, but I’m thoroughly skeptical.[/quote]
Looks like the Boulder Velodrome might be only a month or so away! The pictures on the site are of the Forest City Velodrome in Ontario, but the site says the one in Boulder will be similar, except not as steep. It will be 142 meters. Having only ridden 250m tracks I imagine that size track will feel fast!
my goals:
ride the asheville velodrome in decemeber when im out there (never have ridden on a velo)
do a century ride on FG
get a roller, ride it alot over winter
lift at least once a week
run a mile twice a week
[quote=“Quinn8it”][quote=“bonechilling”]
I believe there’s an indoor velodrome being built outside of Philly, and is a lot of talk about a few more scattered throughout the country, but I’m thoroughly skeptical.[/quote]
Looks like the Boulder Velodrome might be only a month or so away! The pictures on the site are of the Forest City Velodrome in Ontario, but the site says the one in Boulder will be similar, except not as steep. It will be 142 meters. Having only ridden 250m tracks I imagine that size track will feel fast![/quote]
somehow this is news to me! granted i just moved here but it’s still weird none of my buddies mentioned it!
So my last race was in the end of september. I began a slightly extended weights program based on that being the only chapter I could get through in “the competitive cyclist bible” by Friel. During that time I did 2 75mile days a week, on the fixed gear, on flat terrain. Shooting for zone 2 heart rate.
I started logging in the miles with some team mates from my race club, and got my head wrapped around the training a little more. They were pushing me to periodize my training schedule. Some time in late November I found I had enough smarts to get through the rest of Friels book, and I completed my two peak training schedule for 2009 season…
Timing worked out perfectly and I started my official “base 1” period on December 1st. It worked out with the time that I was already going to transition into heavier stuff at the gym. And I had enough time to do a long(8 weeks) slow period of getting back into weights before I got to the really heavy stuff…
The simplified version is:
[i]Im doing Endurance rides and weights through December.
January I add in small hills and tempo work
February more hills and Lactate threshold work
Real training starts in March with intervals, hill repeats and weekend crits/omniums
My first peak will be in early may for the far west championship at encino velodrome.
Second peak will come end of July for the Encino Championships/ nats qualifier[/i]
Im really psyched to have a mapped out plan for this year.
Damn, you have that shit way more mapped out than me. I’m doing mostly weight training lately. Got it all phased out: started off with hypertrophy, now I’m doing max strength, after that I’ll start explosive power and finally end with muscle endurance. I’m on week 10 and looking to get in about 24 weeks of weight training. Haven’t done a whole lot in the way of base miles yet… I really need a HRM. I guess I’m training like a sprinter for the time being, though my heart is really in points races.
). To get into race shape I have to drop about 5-10lb from winter time, so I don’t really get too concerned about it as it just comes off anyway when the training revs up.
