Comments for Cyclo-CORE Training for Cyclists and Triathletes

Comment on PODCAST: “Failure to IRONMAN–Why Bad Performances are Necessary.” by Justin Sackett (justin_sackett)

Justin Sackett (justin_sackett) — Fri, 18 May 2012 14:21:28 +0000

Graeme,
The part about “setting our goals to low” has become a realization for myself this summer. When I thought about goals over the winter, I thought I was being reasonable. But here we are in May, and I’ve already accomplished half of them. While listening to today’s podcast, I started looking up local duathlon’s that take place this summer (I’m not a swimmer). I still plan to complete the original goals I set for myself – Centuries and a TT. But, with the added duathlon training, it should spice things up. I appreciate the confidence and endurance that your Cyclo-Core programs have given me over the past months, and I hope to use it throughout the rest of the summer.

Comment on CYCLO90 Day Challenge Info and Registration by Jeff (JAT53)

Jeff (JAT53) — Fri, 18 May 2012 14:20:21 +0000

I had similar issues with my diet this week. I felt like crap Wed. which was just as well since I had a day off but the bloated, crappy feeling was with me all day and night. It’s crazy when you have a decent diet and you decide to blow it just a bit how it can affect you. Sounds like you and I were in the same VW haha. Good luck with the race Saturday and I hope you have the Porsche feeling! I probably should have not done the weighted hill repeats last night since I’m racing Sunday but I did so it’s all done and now I just want to be able to recover enough for the race. I think I’ll be alright.

Comment on CYCLO90 Day Challenge Info and Registration by Jeff (JAT53)

Jeff (JAT53) — Fri, 18 May 2012 14:16:47 +0000

Nice job Tony. I agree with you on the progression of the CORE workouts. I feel the same way. With me, I really need to stay on top of them because if I don’t do any of the CORE stuff for a week or so then I really can feel it when I do get one in. I haven’t done any CORE since Monday and probably won’t unless I do a little bit Sat. morning after I pre-ride the race course for Sunday. Did hill repeats last night with 40lb weight vest. That was tough but I’m not feeling it as bad as I thought. Cranked out 6 repeats in various cadence, tension and postion.

Comment on CYCLO90 Day Challenge Leaders by Adrian Fahey (icycletoo)

Adrian Fahey (icycletoo) — Fri, 18 May 2012 14:09:35 +0000

It’s always easy to tell this to someone else (when I know I can’t just go out and have fun – I take races to seriously) but just try to have fun with your race. Your first race after a decent break is always a “journey” of discovery when it comes to actually performing under stress/race conditions. I am sure with all the training you’ve been doing – especially with the weighted vest, that you will do well!
I will definitely let you know how the race goes tomorrow. Likewise; I will be really interested to hear how you do!
Rest assured – you do have a backup plan for tires. I would just need to take a proper look at the “gently” used ones and see what would be serviceable.

Comment on CYCLO90 Day Challenge Info and Registration by Adrian Fahey (icycletoo)

Adrian Fahey (icycletoo) — Fri, 18 May 2012 12:21:00 +0000

Jeff,
Sorry for the late reply, I just saw your message today.
I would be really interested to know what you think of the new XT stuff. I have looked at it and debated over the 2012 XT or going to the Sram XO – mainly the crankset is what I am looking at.
The chain wear gauge will prove to be invaluable!
I would consider the drive to meet you and ride with you. I think that would be a great option!
By the way, I rode the Brown County Breakdown the year before last and loved it. I just did the 50 or so mile option and rode with friends. We had a leisurely ride, enjoyed the fantastic scenery, some Banjo music (lol) and a great belly full of food afterwards. If you were going to do that event I would make sure I would meet you there and ride with you also.
I actually booked a campsite that year but didn’t end up using it. I just drove down there the morning of.
Sounds like you are staying strong as far as avoiding the germs, glad to hear it. I hope your son is feeling better now. I know its worrying sometimes when you are doing all this training, the last thing you want is to come down with something and be set back a few notches with your fitness.

Comment on CYCLO90 Day Challenge Info and Registration by Adrian Fahey (icycletoo)

Adrian Fahey (icycletoo) — Thu, 17 May 2012 23:52:13 +0000

Last R#12 45 minute opener ride until my race Saturday.
Tonight was the second set in my taper week. Tuesday night the set went kinda crappy. I’ve been eating crap lately and I can really feel that it affected my performance that night. I tried five times to perform a 1 to 3 minute burst of high intensity effort and I just kinda struggled. My hip flexors hurt from a previous workout which impeded my performance also.
I made sure I hydrated better and ate better today and POW!!! There it was, it felt like I had gone from driving a VW and had stepped into a Porsche, and I’m relieved because with my sub-par performance on Tues night I was beginning to think I wasn’t going to be ready for Sat. I managed three decent efforts with a peak speed of 34mph (tail wind assisted). But that left me satisfied with the weeks taper. Short 45 minute workouts like that R#12 seem more like fun than hard work because they are so brief!

Comment on CYCLO90 Day Challenge Info and Registration by Tony Slater (Tonyslater)

Tony Slater (Tonyslater) — Thu, 17 May 2012 21:45:10 +0000

HIT 5 and POW yesterday, backed up today with HIT 6. My lower back is certainly improving and managed to really hold the final out of saddle sprints pretty stable without rocking the bike everywhere…:) the POW sessions really carve my lower back up but I’ve recovered a lot quicker this week than previous sessions which is a positive sign. I really like how progressive the core sessions are, eg…as a beginner they hurt and you struggle to do them or hold the positions but as you get better at them, even though you are getting stronger, they still hurt or hurt even more because you put more into them. Much like hill climbs I suppose, they don’t get easier you just get over them quicker..they can still kick your ass…lol.

Comment on CYCLO90 Day Challenge Info and Registration by Tony Slater (Tonyslater)

Tony Slater (Tonyslater) — Thu, 17 May 2012 21:38:17 +0000

40 miles is crazy man…good luck with that!! I’m sure your training will pay off.

Comment on CYCLO90 Day Challenge Leaders by Jeff (JAT53)

Jeff (JAT53) — Thu, 17 May 2012 21:20:41 +0000

Yeah congrats on the stickers! I was hoping for a team kit but I went ahead and just ordered one instead. Didn’t want to miss the cut off next Monday!

Get those workouts in when you can! I’ve split them before… not ideal but like you say, that’s the way it goes!

Comment on CYCLO90 Day Challenge Leaders by Jeff (JAT53)

Jeff (JAT53) — Thu, 17 May 2012 21:18:23 +0000

Adrian, yeah, 26 x 2.1 tubeless. Thanks for the offer, I appreciate it! My old tire has Stan’s in it but it’s over a year old now so the sealant is pretty long in the tooth. Besides, the tread is pretty worn so needed a new one anyway. I am running Maxxis High Rollers on my bike. LOVE THEM! Pricey but, for me, best tire I’ve ever run. I am always up for a backup plan though so if you have a few tires you wanna pass on, I’m all for it.

We’ll see how the race goes. It’s been a while!

Good luck with your race on Saturday. Hopefully you don’t have problems with your drive train again. Let us know how it goes!

Comment on CYCLO90 Day Challenge Info and Registration by Jeff (JAT53)

Jeff (JAT53) — Thu, 17 May 2012 16:03:06 +0000

40 mile TT? Holy crapola! That’ll be a white knuckler!

Comment on CYCLO90 Day Challenge Leaders by Adrian Fahey (icycletoo)

Adrian Fahey (icycletoo) — Thu, 17 May 2012 14:34:13 +0000

Good luck with your upcoming race Jeff. Sounds interesting!
I have a bunch of new tires just laying around here. Are you riding 26″ rims?
I have Kenda tires that are new.
I also have a bunch of lightly used (with and without sealant) tires that you could have had – Stan’s “the crow” etc. I would have happily sent you a set if if would have helped. Oh well. There’s always a backup plan for you.
I have my first real race this Saturday. I am still running a 1×10 so I hope I don’t have the issues with dropping my chain again.

Comment on CYCLO90 Day Challenge Info and Registration by Jeff (JAT53)

Jeff (JAT53) — Thu, 17 May 2012 13:17:09 +0000

Mornings work best for me too. It may initially be kind of hard to wake up and get the blood flowing but once you get going it makes all the difference.

Comment on CYCLO90 Day Challenge Info and Registration by Ian Thomas (IanThomas)

Ian Thomas (IanThomas) — Thu, 17 May 2012 11:00:16 +0000

Which plan are you working on and how is it going?

Comment on 2012 Cyclo-CORE Cycling and Triathlon Team Kits–NOW AVAILABLE by Scott Carson (scarson39)

Scott Carson (scarson39) — Thu, 17 May 2012 04:04:03 +0000

Looks great. I am looking forward to getting into some Bib shorts. After a long ride (say, 2+ hours) my traditional shorts feel a bit tight. Eventually they feel like the only thing they are contacting around is my spine! I heard bibs are much more comfortable over the long haul.

Comment on CYCLO90 Day Challenge Leaders by Scott Carson (scarson39)

Scott Carson (scarson39) — Thu, 17 May 2012 03:58:21 +0000

Finished a split Core 2.0 workout just now. Started in AM and finished in PM. It is what it is. Also, kind of cool to see I won some stickers. Hopefully I didn’t burn all my luck and miss out on the Veloforma or Rotor crankset!

Comment on CYCLO90 Day Challenge Info and Registration by Scott Carson (scarson39)

Scott Carson (scarson39) — Thu, 17 May 2012 03:55:44 +0000

Did Power this morning and then came back tonight and knocked out a quick Ripped + Strength. Hate to break up the workout but that’s the way it all worked out. Will go for HIT #15 in the morning. 40 mile TT next week.

Comment on 2012 Cyclo-CORE Cycling and Triathlon Team Kits–NOW AVAILABLE by Tony Slater (Tonyslater)

Tony Slater (Tonyslater) — Thu, 17 May 2012 02:58:18 +0000

Great looking kit! Excited to be getting one soon! Thanks Graeme.

Comment on 2012 Cyclo-CORE Cycling and Triathlon Team Kits–NOW AVAILABLE by Mark Johnson (MarkAJohnson)

Mark Johnson (MarkAJohnson) — Wed, 16 May 2012 23:03:00 +0000

Graeme,

Before ordering, I have a question. How do they fit compared to the last two kits? I know the last kit ran smaller than the first kit, so would you say they fit more like the first kit from a couple of years ago or the second kit from about a year ago (I may be off a bit with the dates!).

They look awesome! Thank you!

Comment on CYCLO90 Day Challenge Leaders by Jeff (JAT53)

Jeff (JAT53) — Wed, 16 May 2012 20:41:37 +0000

So far I have fended off the germs and other bugs. Unfortunately, now my wife is feeling the ill-effects!

Last night I did kind of a test run for a mtn bike race here. I did last years race course, did 4 laps and timed each lap. I had to throw out the last lap because I got a flat tire out on the course and had to ride in the last couple miles on the rim(I hope I didn’t funk it up!). The Sport race is 3 laps anyway so after comparing my numbers to what the racers posted last year I would have just missed the top 5. That being said, I had saved some for the fourth lap so going in knowing it’s 3 laps I could have uncorked it a little more on the second loop. There’s a race this Sunday in the next town east of here so I’m going to go ahead and enter that as long as my rear tire will hold air for 15 miles. I ordered new skin for the rear but it won’t be here until next week sometime.

And while this ride wasn’t any part of the Cyclo90 plan, I did use all the different Cyclo90 techniques on this ride. Pedaling, breathing, gearing, whatever. No HR monitor or PM. Just Perceived Exertion baby! Tried to ride smart and simulate the best I could a race pace for 4 laps. I was pretty happy with the result other than the flat tire, but, in keeping with the theme of the day, I figured in a race I’d ride it on out on the rim anyway so, why not! I just had to stand up most of the way in and take it much slower… that hurt worse than maintaining my “race pace”!

Tomorrow…hill repeats. 40 lbs weight vest. My prediction? In the words of Clubber Lang, “Pain”

Comment on 2012 Cyclo-CORE Cycling and Triathlon Team Kits–NOW AVAILABLE by Justin Sackett (justin_sackett)

Justin Sackett (justin_sackett) — Wed, 16 May 2012 19:11:55 +0000

The team kits look awesome. Can’t wait to get mine and show it off. It will also match the color of my bike pretty well.

Comment on CYCLO90 Day Challenge Info and Registration by Scott Carson

Scott Carson — Wed, 16 May 2012 17:23:19 +0000

My best time is in the morning. If I miss AM then it seems to never get done.

Comment on CYCLO90 Day Challenge Info and Registration by Ian Thomas (IanThomas)

Ian Thomas (IanThomas) — Wed, 16 May 2012 09:22:52 +0000

Wow, nice work Scott. Do you do this after work or in the morning? I can only manage one HIT session on a work day.

Comment on CYCLO90 Day Challenge Info and Registration by Scott Carson

Scott Carson — Tue, 15 May 2012 15:35:55 +0000

Took yesterday off and I can feel it. I had HIT 12, 10 and 11 scheduled for today. Time got in my way and I only completed 12 and 10. Average power and peak power for 12 (Single Track Attack) = 272 and 371. For HIT #10 (Zone 5 Power Drops) = 232 and 366.

Strength + Ripped + Power in the morning.

Comment on CYCLO90 Day Challenge Info and Registration by Mark Johnson (MarkAJohnson)

Mark Johnson (MarkAJohnson) — Tue, 15 May 2012 12:09:41 +0000

I just got an email from Bicycling magazine. One of the articles they are promoting is “Train Smarter, Not Longer”. Hmm, where have I heard that before? They must be listening to Graeme, too!