It's killing me but..........

Sillyoldtwit

Don't try and frighten me. All these figures are water of a duck's back as far I'm concerned. Your days as King of the Oldies are numbered young RD. Isa a comin' to get you!

And after you, I have to sort out that malapert Bullgod. Cheeky young upstart!

RapDaddyo

I'll be thrilled to see you blow by me like I was riding flat tires. The sky's the limit.

Nah, no need to take advantage of the young and immature. You had the right idea before, the young Japanese ladies at your athletic club.

Sillyoldtwit

[QUOTE=RapDaddyo]I'll be thrilled to see you blow by me like I was riding flat tires. The sky's the limit.

QUOTE]

Funny you should say that RD, in the world of Sumo, the greatest compliment you can pay a fellow stablemate who has nurtured you from the time you were just a sprog, is to exceed him rank and hence ability.

I've read your second comment 4 times - I think I'm missing something because I don't get it.

Sillyoldtwit

I wasn't being modest, I was stating fact. On the few Sundays before the ride, I was riding 100km plus mostly solo. No one to draft behind etc. Except for 2 longish steady climbs on the Sunday rides the climbs were generally speaking tougher (in the 11-17% range) than last Sunday.

Going back to last Sunday's century, yes it wasn't what I would call pleasant starting from stone cold and climbing staight up a ski slope. And the nasty finish with 1 kilometre to go when you're already fairly spent. Apart from those 2 climbs it was fairly close to my normal Sunday rides except for mixing it with other riders of course.

And finally with only a 10 minute nap to recover instead of my usual 2 hour sleep after the usual Sunday rides, I think shows that it wasn't too bad after all.

RapDaddyo

I prefer it when your motivation is those attractive young ladies at your gym or beating my numbers. Forget Bullgod, he's not in your age class.

Sillyoldtwit

I was getting frustrated sitting around not training today, so decided I had to get out and do something. So went out on my old sit up and beg bike - the one with no gears that everyone living on the plains in Japan possesses complete with shopping basket on the front and child seat at the rear..

Near my house there is a 70 metre long hill which I decided to do some anaerobic sprints on. This hill at it's worst point is about12%. I flew up the hill digging in all the way like I've never climbed it before. Went back to the bottom and started again.
The 2nd climb had me puffing, but then all 6 climbs after that, and although travelling flat out, had hardly effect on my breathing. Couldn't be bothered to check the HR - just kept going. I intended to do 15 but the the rain started and that was that. While I'm incapacitated, I intend to do more of these as they don't make me sweat. (no need for a shower as I'm banned from taking by those delightful nurses) Will go out tomorrow and do 15 or until I can no longer climb at speed.
Don't know if I'm achieving anything but it has to be better than doing nothing for a week.

RapDaddyo

Technically, these are two different types of efforts. AWC efforts are in the 30s-3m duration range at 121+%FT intensity. The targeted adaptation is anaerobic work capacity (AWC). These efforts are not max intensity efforts. True sprints are max intensity efforts of less than 30s and the targeted adaptation is neuromuscular capacity. While the distinction might seem small, it is nonetheless important. Hills are good for both efforts, but the durations and intensities are slightly different. I have a neat little circuit that I use for AWC efforts. It's basically a city block near my house in a low-traffic area. I ride one leg at ~150%FT (~40s), then cruise the other three legs at 66%FT. I do this for 30-60 minutes, resulting in a good number of AWC efforts and a respectable NP as well. Personally, I like to vary the efforts to keep them interesting. For example, I'll vary my gearing to ride some of them at a cadence of ~100rpm and others at ~140rpm. It takes a bit of concentration to remain smooth at 140rpm while putting out 150%FT power. Try it and you'll see what I mean.

Sillyoldtwit

I understand what you're saying RD, but I haven't really got a circuit here - too many little intersections.(and no gears)
I'm baseing the effort here on what I used to do in my running days, i.e. run up a short hill with max effort being near the top. Jog down, turn straight around and back up again ad nauseam. I think like running it must help to a certain degree when one is confronted with a hill during a race.
Anyway, hopefully I shall be back to my normal training by next Tuesday in the gym.

Sillyoldtwit

My cycling buddy and I hope to cycle up this mountain

http://en.wikipedia.org/wiki/Image:MtIbuki01.jpg

next weekend or the weekend after. Mt. Ibuki rises up 5400 feet from sea level, and apparently the view from the top is stunning.
Unfortunately it's something like a 60km ride to the base, then we have to climb it, and of course cycle home after.

And for a nice picture of the road up http://www.crt.or.jp/public/user/~y...antyohana1.html

And here's a stunning view from somewhere near the summit
http://tendoh.fc2web.com/ibukisan/yama20_ibukisan_8.htm

The same mountain in wintertime http://www.hi-ho.ne.jp/ookit/om2006...08/om060304.htm

And for those of you who like pictures here's a few views from the top of the mountain http://www5a.biglobe.ne.jp/~yamaken...ku/20060129.htm

Enjoy TYSON

RapDaddyo

I think you should do it in the winter. Surely somebody makes bike tires with studs. Now, keeping your water bottle from freezing might be a challenge, but you don't seem to need much water so why bother?

Sillyoldtwit

I hope you scrolled to the bottom on that last link RD. That will give you some idea of what Japanese mountains are like as mentioned in an earlier post.

RapDaddyo

I did. But, I have my own challenges right here. I just got back from a 43min L4 interval (1.6% grade, 15mph headwind) followed by a 35mph descent. Helluva way to spend an hour. Next time, think I'll do it twice. I have to keep these guys in my age group (like you) at bay.

Sillyoldtwit

And where are the pictures of this pimple?

RapDaddyo

Oh, this isn't a mountain. Actually, it's a lot better than a mountain because it's a long, steady upgrade into the wind. It's damn hard to find a place to ride 45-60 minute intervals. This one's ideal because it's just 1.7 miles from my house. My own private little torture chamber.