Dulwich Hill Bicycle Club

lol you lot are funny with your computer things and posting them etc. The night rides are also a funny crazy, just be careful as its safer to ride when you can see the roads clearer, and cars can see you clearer (though yeah people may actually see you better with mountain bike lights in the dark than they would see you just in general in the day). You cant really check out whats on the road as well in the dark though :S so harder to look out for bits of truck tyre etc..

I see that my night RNP ride idea is catching on. I'll probably be doing either waterfall or the RNP tonight.

What time are you leaving?

Tim L is the latest to join the the night time RNP club. Now there are three members, who is going to be next?

Tim L is the latest to join the the night time RNP club. Now there are three members, who is going to be next?

Are you making it a regular fixed night?

Am I a member if I do it solo? And with two freakin flats meaning I had to patch a tube in the dark...

http://connect.garmin.com/activity/66113376

Night time riding fits quite well into my night time drinking schedule, as I can't seem to wake up early right now. So I can ride late one night, drink the next, ride the next, and so on... Sounds like a good balance to me.

isn't the grand pde busy at that time

assuming your on it at 7 pm ish ?

It was fun man Christian has some riding skills that i lack! he flies between the back to back trafic while i slowly cruise through, and his riding in the dark skills are miles from mine!

The hills that i know better than i i realised are ok in the dark, and im surprised i sort of know how far to go, but that last one out of the park at orderly seemed to go a lot longer than i expected! and in the dark its like a hill that never ends and just keeps going?!

I won the mad mile sprint though i did it sitting and spinning

Yeah I found the Audley hill especially painful in the dark. Maybe more so because I had a half flat tyre the whole time, but just didn't quite figure it out because I only felt it when I got out of the saddle... I thought it was fork flex or something and just couldn't figure out was was going on in the darkness.

When I rode thru RNP (Waterfall in, Audley out) on the fixie, the Audley exit hill was by far the hardest, so I'm not surprised it feels harder in the dark, because it is harder

The traffic on Grand Parade last night was pretty bad until you got past Brighton, from there on it wasn't too bad. I'm not sure if this is going to become a regular ride, if it does then if you don't have sufficient lights then you won't be allowed to come.

I got a flat the first time I did it as well, at the Audley weir, changing tyres in the dark isn't all that much fun.

Of course you're a member if you did it solo Vic, my first run was solo.

My bike is lit up like a Xmas tree

I have Mars 4 and on the post and smart luner on the saddle bag

and a NiteRider Minewt coupled with a Cateye HL-EL010 Uno LED on the handle bars

just wish I had the legs to go woth the bike

How long does it take to ride thru RNP? A couple of babies from deal extreme would do the trick

http://www.dealextreme.com/c/aa-cree-fl ... =relevence

You want something bloody bright. There are some hoons that wind through there not keeping to their side of the road, so you want them to see you well before they actually reach you.

If anyone is looking for a good quality light that won't break the bank, this is a great option - http://www.dealextreme.com/p/ha-iii-ssc ... -set-25149. I used it as my headlight for the 24 and could easily have just survived on that. Only reason why I use my Ay-Ups more on the road is because they look prettier on the bike...

I agree, something bright. Tim rode last night with the lights I run on the bars of my mountain bike, they would be around 250 lumens with 15 degree lenses from memory. They have a similar output to the Ay-ups. I've been using my head lamp strapped to my bars, its about 550 lm with a 11 degree lens and it is more then sufficient. Note that my light readings are a lot closer to reality then what you will find manufacturers state as I made my lights. The ones from DX say they are 900 lm, but I'd put the output closer to 700 lm.

Battery life isn't really an issue as you don't need them till you get to the park, for me that's been around 8.30. So anything with 3 or more hours will be sufficient. Three hours may seem over kill but you want a little bit of a safety margin.

So if we take 500lm as a suitable standard, add 20% to adjust for manufacturer claims we are at claimed 600lm.
As distinct from the entire ride, what is the ride time in the park itself?

Orphic, does that light have an option to put out less power for city riding?

Yep, it does. I haven't used it for such things but I know Camilla has the same one so maybe she has.

They are rebadged and sold here under a few different names for around the $200 mark...

If you want to do the 3 Gorges at night, you need some even more serious lights :S

nah should be the same level of lights needed.

I've been having passing thoughts about doing the 4 Gourges on Sunday morning

nah should be the same level of lights needed.

No seriously, you need better lights. That was quite possibly the scariest descent I've done.

? how much darker than pitch black dos it get? maybe you know thehills better in the park, or some other conclusion, but i dont think its brighter lights, maybe lights that point up? though this might just blind cars coming up the hill.

Three gorges by night has crossed my mind. I'll add it to the list of stupid things to do, it'd be a long night and the traffic heading out may not be all that much fun.

Traffic was ok actually. Ride time wasn't too bad, but I did find I stopped a lot more and my average speed was slower than an RNP attempt but I was pretty tired/toast for most of the ride.

Traffic on the way back was AWESOME. You know that hill coming down from Pymble going across a bridge where you always have to brake for cars? No braking when there are no cars! My bike was going so fast I didn't feel stable... First time I've had that on the roadie.

When did you do the three gorges? I'll have to think of another stupid night ride now so I can be the first to do it. Probably not this week, I seem to have buggered a knee at Appin yesterday.

Wednesday night...

im really getting into this road intervals with a heart rate monitor thing, isnt great for riding with other people though

hey Vic try some of these

http://www.nu-teck.com/

is it possible that running affects heart rate the next day?
Both today and last wednesday, i had a heart rate that dropped really quickly down to numbers it wouldnt normally get to either down a hill, or at lights. Going from 140-180 down to 75 or so. I thought last week that i was just cracked on the day, but today im wondering, as its happening the day after a 5km or so run. Both times its happened it has been a run as well as some sort of big ride in that day, like national park etc, so it could still be cracked, but last week i was still riding ok on the track the night that my heart rate was funny.

is it possible that running affects heart rate the next day?
Both today and last wednesday, i had a heart rate that dropped really quickly down to numbers it wouldnt normally get to either down a hill, or at lights. Going from 140-180 down to 75 or so. I thought last week that i was just cracked on the day, but today im wondering, as its happening the day after a 5km or so run. Both times its happened it has been a run as well as some sort of big ride in that day, like national park etc, so it could still be cracked, but last week i was still riding ok on the track the night that my heart rate was funny.

Maybe your monitor isn't tight enough or doesn't have connectivity for some other reason.

lol! well it goes back to normal the next day, i dont think its a technical difficulty though

Tim, You need to stay off the turps

so much pain a such a good level!

wed- first night keeping up with the motopace @ the velodrome, 3x lead outs, eat, drink, sleep

thurs- eat, 10k on bike, 1.5h swim training, work, eat, indoor soccer, drink, eat, work, 15k on bike, stretch, 5x5 each leg one leg squats, 5x 2 min squat hold, 3x10 one leg squats with band (speed skate drill), abs!, 20x squat jumps, on ice 2x13(1500m) laps, 5x3 laps (1 accel, 2 fly), 7k cycle home, eat, drink, sleep

fri- going into work today on my commute=fail
lucky friday is my day off... i got passed by a guy on a squeaky mountain bike.

Slow equals fail? Not in my world, I did a national park ride the other day where I was pretty much in my smallest ring for the flats! If training is about beating hubards to work, etc, then just go do single fast laps in the park, passing the disc wheels!

the fail wasn't for going slow, the fail was the amount of effort that it took to go slow. i was telling my legs to go and they were just going along on a sunday stroll smelling the roses and talking to the pelicans...
faliure in a good way

you can't say watching some 10yo kid on roller skates passing a dude on disc wheels isn't funny though right?

lol where did that happen?

well that was a little hyperbole....

maybe the kid who was 10 was more like 20, and the roller skates were more like a bike...

I've done 3000kms for the year and 1400 of those km's have been with Bob! How cool is that?!

whos bob? are you coming to pilates?

Its her ultimate man and hes got two wheels.

Bob doesn't need two wheels, a second one would just slow him down.

Are there 2 Bob's?

Bugger your right James.

The road to Kurnell is pretty dead at night, which is a good thing. I didn't get to the turn off till 9.30 last night. The only problem is it isn't far enough to really do anything, only a 60km round trip from my place. Just a good quick ride for it you need to get out of the house, as I did last night. Sorry Alex, I know you wanted to ride last night but it was a last minute decision to go, and bright lights are a must for that road.

Big hill ride tomorrow to make up for it.

Six foot track on Sunday. Can't wait!! Some other off roading tomorrow but the plan is to be hung over so not much.

Getting a bit bored of road km's during the week, but it's being made more interesting with more evening rides and replacing the usual cafe stop with a usual pub stop. Win! I really think we need a pub down at the track.

Hey christian, would you consider a night ride after thursday night no resistance training? i have pilates on before it, then we can spin, then get some slow km, could do it all on one bike if we fixie it.

Tonights 100 lap Madison completely wore me out. Great training by every one involved?!

Every one notice Luke Davison came 4th or so in the Bendigo Madison? above scott law!

Christian and I did waterfall tonight, was a very nice ride untill it rained 5 minutes from home.

I need to do some training, my body's feeling slow.

I need to do some training, my body's feeling slow.

Could be something to do with beer

Could be something to do with beer

Probably lack of sleep, keeping up with uni work, rain, 1 midweek uni pub crawl(no beer).

Definitely not beer, though i'm wondering how much more IPA i've got in the keg (i need an empty keg).

Probably lack of sleep, keeping up with uni work, rain, 1 midweek uni pub crawl(no beer).

Definitely not beer, though i'm wondering how much more IPA i've got in the keg (i need an empty keg).

no beer? yeah i dont know what was in those jugs we were buying but it wasnt beer, i didnt realise till later that that place was cheap for beer too!

Quote limit exceeded!!

Cheap maybe, but no beer worth drinking that i saw.

theres a quote limit?!

Its a violation of our freedom of speech

just a quote in quote limit, can only have 3.

I've been doing crap all riding, because I kind of over did it the other week by riding 100km's on days I was working full time and then doing some epic climbing on the mountain bike on the weekend... and then I died. So I have actually had about a week off the bike now (partly thanks to rain over the weekend which ruined my weekend of camping and mountain biking in Kanangra... Although we still camped in the rain).

Doing some mountain biking tonight and then some more on the weekend. Need to get fit before Dirt Works!

just a quote in quote limit, can only have 3.

Built into the settings of the software, a clear case of the mod's suppressing your rights

nooooooooooooo?!!!!!!!!!!!!! i skipped every thing this morning to race heffron and its cancelled!!!!

nooooooooooooo?!!!!!!!!!!!!! i skipped every thing this morning to race heffron and its cancelled!!!!

Beautiful weather in Goulburn today

Mark L, Weller and yours truly did the Goulburn NSW Master Road Racing Course today. Beautiful weather. We stopped half way and voted

lol nice!!!

Time for some Toe Clips???

Time for some Toe Clips???

Are you blaming release?

lol yeah far out James! are you ok? Simon said you went up and down three times?!!! he then proceeded to ride under a change him self?!

Im so impressed that me and Patrick had a 10-15 lap break away that stayed at half a lap for ages, and only ended because i didn't want to train too hard with heffron tonight! Pat hasn't been on a bike in like 4 weeks?!!?

Here are the flying 200 times from last nights lead outs. Taken from Leadout rider to first across the line.

Simons Group: 12.6, 12.2, 12.8
New Hunter Hills Guy Group: 12.8, 13.0
Mike Towing new guy: 16.5
Gloria: 28.9

Wow nice! Thanks for that!!

this morning i went on G rated ride, it is rated so, because Gi rates it.

The 'new guy towed by Mike' has a name : Olivier

Perhaps Oliver should introduce himself here:
http://www.dhbc.org.au/forum/viewtopic. ... 2&start=40

man today i went for a little ride with john, which ended up with me cracking all over the place on every hill!! lucky i was on the touring bike! I was totally cramping in my right foot every time i reclipped by the end of it! all i could do is look at my totally muscley and well cut legs wondering whats going on?! im totally a trackie?!

I tried some Task Visualisation Training tonight, but it was still raining





....Tour de Romandie

I was completely blown away on monday night by the performances of Alex Dirks, and Pat (Mr Muscles!) in the lead outs.

First up Pat said he was gong to do a fast one, which i assumed just speed it up more for the bit before we went, but he did a slow lap, then sped up to some where that i assume was about 50 (sorry no idea for speeds while up the top there) and kept it there, really nearly dropping us all before the lead out, then he actually dropped us a bike length once he went! i went to stand up and sat down again because i was already at top speed! and he held it! he didnt get there over the line, but if he had a power metre on it would have been cranking! not looking forward to the next one against him!

Then me and Alex stayed on for the giro points. The first one i went slightly slower on the front and expected to use a second kick to keep an easy lead, saving my self for the third race, but Alex flew over the top of me and beat me by a foot. Then with me on the back i thought id be sure to take the second one. But as there was a good pace going i just sat behind Alex into the corner (instead of going like i normally would) then i did a run onto him coming around him at a good pace. It didnt work though?! he did what id planned to in the second one, and kicked, and his kick flew, and he beat me again! It was a fast kick too!

Looking forward to seeing both riders at raw, Pat will be hardcore on his way through the ranks, but i think people will expect it. Alex i think will surprise people from other clubs! and could be an overall winner of which ever grade he is in!

Its been a while since I posted on this thread.

Anyway, I've decided to start training/racing again.. Its been almost two years since I did any serious riding with a few big life events thrown in the mix. I know from a few years of racing that road/edurance is the type riding that I like the most. I'd really like to do the Grafton again and think it might be the only road race I enter this year. However, with weekend commitments, no car and all the races in the country, road racing is pretty much impossible to fit in to my life, so I'm going to focus on crits and developing in that style of racing.

I've worked out that I can just squeeze in enough training time each week to put some kms in my commute then race on Saturday. This weekend I'm going to race C grade at Heffron. I probably belong in D at the moment, so I'll be happy to stay with the bunch.

Hey Adrian, you have an excellent base, with a bit of intensity I'm sure you'll bump straight back where you left off

I've decided that I just want to get faster, but over long distances... So I need to start doing more intensity cos all I've been doing is loooong sloooooow km's for the last 6 months or so. That means intensity training! Eeek. Back to riding hills in the East.

I suppose doing more racing would help too. Not sure if I can handle doing crits though... Maybe if we had dirt crits in Sydney

I think my endurance is ok, just how ok I will know in a couple of weeks... I just need to get fast.

just need to get fast hey, i was thinking the same for me i just need to get fast

i leave wolli creek @ 6 to do the eastern suburbs hills if you want to join me on my way into work

hey

i stopped doing it when i hurt my neck - but if you're keen we can put on the biggest gears we have and do sprints up the two hills in centennial? im heaps keen for that!

Sweet, I made it to MTBA news! And one of the Bernard guys that rides track too... http://www.mtba.asn.au/news/?IntCatId=2 ... ntId=29487

Maybe we should have a seperate race report forum or something. I don't post this stuff in the mountain biking forum cos I figure no one reads it :/

woo hoo and congrats Vic!

and if it make you feel better i read the mountain section. it's something to do at work. and i like hearing what every one is up to. track/road/mountain/Tim finding random and usually WTF stuff on youtube. it's all fun to read

nice work!

looking on the results page i see that you won by >20mins, and ondrej by >10mins! smashed them!

Yay! And people read this thread too! Sweet.

I'm doing SFA in the way of training this week. Trying to recover and get rid of ALL fatigue before the weekend. I feel lazy, but it's kind of nice to be having a rest. I guess this is what people who taper do...

Nice!! Lol yeah I don't go into the mountain bike section, we can post it on twitter and Facebook, maybe we should combine mountain and road?

I think a seperate one for race results is a good idea...

Man I've never trained so hard to see my results so slow before!!! I'm only doing about 50 percent cycling related training, and it shows hey! Hopefully it's true that weights slow you down, and it's not just my total lack of bike time! and I'll get the results I'm more aiming for in a few months.

On another note, my phone says my body fat percentage is 16 percent. Is that good or bad, the more I build these side stomach muscles the wider they get! So guessing it's not that accurate, as my stomach measurement may be a bit off etc. I like the useless and perhaps wrong measurement though a bit like a iq test on the net

On a plus side, my legs are looking cut on the under side of my thighs! It's a pity this is a bit that no one will ever see!??

Man I've never trained so hard to see my results so slow before!!! I'm only doing about 50 percent cycling related training, and it shows hey! Hopefully it's true that weights slow you down, and it's not just my total lack of bike time! and I'll get the results I'm more aiming for in a few months.

I don't think weights necessarily slow you down, though it depends on how you do them. I think the aim should be totally on building power in the gym, not just strength. I know that if power = [work]/[time], then you can increase your power by increasing the work done (i.e. strength) only, and not worrying about the speed at which the weight is lifted. But for a rider interested in going fast, I suspect the more relevant objective would be to decrease the time taken per unit work. The former would be like fixing your cadence and trying to push bigger + bigger gears, while the latter would be like fixing your gears and increasing your cadence. Of course you know a lot more about bikes than me, but the reason I think the latter would be the better approach to take on a bike is because who cares if you can push a 200" gear if it takes you 1km to get past 30km/hr. The race is over!! Concentrating on power (lifting weight very quickly) in the gym should help you to rapidly increase the RPM per inch of gearing. ALL athletes who rely on reaching a 'max speed' of some sort (so track+field sprinters, ice-skater, weightlifters etc) all use the gym to build power. Eg, I suspect you'll never see Chris Hoy doing sets of 40 reps at bodyweight on the bench press. Instead he'll be trying to deadlift 3xbodyweight in 1 second.

Converting 'gym power' to 'bike power' is probably another kettle of fish that probably relies largely on your bike technique (which I know
nothing about).

I should have said ... rely on reaching a 'max speed' of some sort QUICKLY (so track+field....

Weights for cycling is a controversial subject.

I've had too much focus on cycling lately, however my results this year speak of that focus.

I would like to get back to doing some weights, perhaps aimed more at functional strength in the meantime and see where it takes me

Your right Mike weights for cycling is a very controversial subject, however alot of top coaches do reconmend them for the 'off season' in particular - and generally year-round for women and masters athletes. Alot of people venturing into the weight room for the first time will get sucked into the bodybuilding menality - those beefcakes maybe able to bench press massive amounts, but have no functional strength whatsoever.

Unless you are a pure track sprinter, then its more about strength Endurance than maximal strength.

In a proper weight training/cycling training programme you do complete a 'maximal strength' phase, and then back off more towards maintenance - but really this depends how much time you have to train, as most people training time is limited, esp during the week. Training for 'maximal strength' in the gym also as injury risks to consider.

I think for women cyclists tho strength training of the upper body and core is very important, generally women are roughly 30% weaker in their lower body and 50% weaker in the upper body compared to men, so you can see where the biggest gains can be made for female cyclists (relative to her competition.). climbing, sprinting and time trailing rely alot on upper body and core strength.

So Mike, if you can fit weights into your timetable inbetween your 1 million RPM classes per week - then by all means it might help, but so might just riding your bike more. Your doing well by just doing that so far!

Not being a DHBC member I normally wouldn't comment, but I think the line of thought you look at for your training is important. When you think about your training regime , the first thing you need to think about is what you want to achieve and what is needed to do it. If you have a 950 watt max but are always in the front group at the finish. You need to up your power,which can be weights or on bike power work. If you run out of legs at 120k and your target is Grafton, weights wont do it. If you are getting spat on hills, power to weight work, diet and VO2 max work. I

Amy, I agree with you that I should be doing some weights. The original plan was to turn up early for my RPM classes and do some before the class, but I haven't done a good job of that. I did manage to do a yoga class last night, but to do that, after my RPM class I had to cycle to another gym and only just made it for the class.

krankee1, more than happy to get your input, please feel free to post. Any advise on increasing VO2 max

There are two main processes to increase VO2 Max , the first is boring , just klms, There have been some studies about recently about the effectivness of high intensity short duration efforts, although you can get decent results the bodies response is different, The science keeps bringing new information ,but the prescription hasn't changed much over the last 15yrs. Start with a base, for a roadie A-B grader 12-14hrs a week and once you have that under the belt move onto an interval regime that will keep you in the red zone and that can be modified to add load each week. ie 4min on at 85%mhr 4 min off 60%mhr start with 2 sets and go to3 then 4 sets then add a second day of them.

There are two main processes to increase VO2 Max , the first is boring , just klms, There have been some studies about recently about the effectivness of high intensity short duration efforts, although you can get decent results the bodies response is different, The science keeps bringing new information ,but the prescription hasn't changed much over the last 15yrs. Start with a base, for a roadie A-B grader 12-14hrs a week and once you have that under the belt move onto an interval regime that will keep you in the red zone and that can be modified to add load each week. ie 4min on at 85%mhr 4 min off 60%mhr start with 2 sets and go to3 then 4 sets then add a second day of them.

Thanks krankee1, sounds like I'm doing the right thing, even though it wasn't intentional

One import caveat is, with your base work , I'm not a fan of fluffing about, try and build to a 140ish average heart rate(assuming 190max)as a minimum for all but your recovery rides. You can do 3hr bunch rides and come back with an average of 110 which is a waste of time. All of this is very general .Making some assumptions.Specifics need to be tailored. As I said earlier I always start by looking at the rider strengths and weaknesses then look at what parts of the development havn't been addressed and go from there. One of my favorite lines is "'train your weaknesses race to your strengths''.

Regarding weight training, there was a good piece about it in a recent Cycling Australia e-newsletter. Study indicates that a once per week weights session is beneficial during the competition season (especially the older we all get). Link is below.

http://www.cycling.org.au/?ID=41186

Cheers
Spiros

ooooo

http://www.massey.ac.nz/massey/about-ma ... 3d7302da05

eating before training?

Hmmmmm

"But, while the muscles of male study participants who trained without breakfast showed an improved ability to burn fat, the female cyclists improved their muscles' fat-burning capacity when they trained after breakfast rather than before."