Training Heavy

[mythste]

So I've got 180 miles over 3 days coming up in a couple of weeks and my first century coming up after that.

I've been doing all my training with fully loaded panniers weighing in at about an additional 10-15kg of weight which I've been thinking might be a great handicap to train with. I did a number of hill sprints last night and my goodness I hurt today!

My question is do you think im gaining anything by training with a heavier bike and removing the gear for the main rides? or would it be equally beneficial to train as i intened to ride?

Thanks!

Stephen

 

[Yellow Saddle]

Training is far too complicated for a simple yes/no answer. However, cycling training can be tailored by altering four factors: frequency, intensity and duration. The forth one is rest, which is a function of frequency. By definition then, your extra load falls under intensity. However, my experience with heavier loads is that you don't work harder, you just go slower for the same input. I wouldn't bother with the extra load and rather let my body get used to the bike as it is supposed to handle in a race situation. Read up on gauging your intensity by using a heart rate monitor or, simply used the perceived exertion scale.

 

[dan_bo]

Training is far too complicated for a simple yes/no answer. However, cycling training can be tailored by altering four factors: frequency, intensity and duration. The forth one is rest, which is a function of frequency. By definition then, your extra load falls under intensity. However, my experience with heavier loads is that you don't work harder, you just go slower for the same input. I wouldn't bother with the extra load and rather let my body get used to the bike as it is supposed to handle in a race situation. Read up on gauging your intensity by using a heart rate monitor or, simply used the perceived exertion scale.

good answer.

 

[vickster]

I train heavy every time my bulk goes out on a bike

 

[poynedexter]

may make no difference.solo, if you do 300 watts on a light bike or 300 watts on a heavy bike its still 300 watts. if you ride in a group then you will have to produce more power on a heavy bike to stay with the group. but that doesnt mean a training benefit, it just means extra power required for the ride. training isnt about working harder, but about working correctly.

 

[Travs]

Agree with the above - its similar to the old 'hills don't easier, you just go faster' thing; I guess it can be controlled if you do have a power meter/HRM and can identify your output on each machine, but the chances are you will just mis-perceive your reduced exertion and just end up going faster.

As one of a million theories and opinions on training, the one I've read up on improving your best is to eek it out by pushing hard and recovering repeatedly - with an emphasis on recovery for two reasons: 1) it clears the lactate, and 2) you're training your HR to increase slower with the increased effort.
And definitely sleep.
And make sure you're comfy on the bike for those long mileages!

 

[mythste]

Thanks for all the input guys and gals,

I think you all may be correct and I should stop being a lazy so n so and strip off my panniers and racks for the weekend rides. I commute 36 miles round trip 2 or 3 times a week fully laiden and have noticed that after 3 months I'm hitting the same times I was without the gear so that's a nice benchmark - but riding into the unknown is a different matter and what has been said makes sense.

Heres to remembering how spritely my bike can be!

 

[HeroesFitness]

Remember to stop any cycling 3 days prior to your event for full recovery, this will then put you in an optimal state of readiness for your event, with full energy, also remember to bang in plenty of complex carbs for a few days before the event to, this way you will have a good store of glycogen for the 180 miles you need to ride.

 

[Citius]

Remember to stop any cycling 3 days prior to your event for full recovery, this will then put you in an optimal state of readiness for your event, with full energy, also remember to bang in plenty of complex carbs for a few days before the event to, this way you will have a good store of glycogen for the 180 miles you need to ride.

Not really necessary. In fact, it might even be beneficial to continue riding right up to the event, in order to keep your legs and CV system ticking over. Just eat normally and you will have all the glycogen you need. At the end of the day, 180 miles over 3 days is just 60 miles a day.

 

[Cuchilo]

Personally I have found that rest is a massive part of training .

 

[HeroesFitness]

Personally I have found that rest is a massive part of training .

Absolutely correct, you only recover during rest, so having a break before an event is critical to be at your best

 

[Citius]

Training on a heavier bike over shorter distances will be good training for riding a heavier bike over short distances. It will be utterly useless for what you actually need though.

 

[nickyboy]

Not really necessary. In fact, it might even be beneficial to continue riding right up to the event, in order to keep your legs and CV system ticking over. Just eat normally and you will have all the glycogen you need. At the end of the day, 180 miles over 3 days is just 60 miles a day.

I've never understood this idea of "keeping your legs ticking over". What does it even mean?

I see most stage race riders, on a rest day, will go for a reasonably long ride at presumably lower intensity that when they're racing. This must be the same thing but what are the physiological benefits? You hear the likes of Shaun Kelly talking about "legs ticking over" and "getting the toxins out of the muscles" but that sounds like non-medical mumbo-jumbo to me

From my perspective, if I do a long, hard, hilly ride (say 70 miles with 7000ft of climbing) I don't want to go near my bike the next day.

 

[mythste]

Well! I did the 180 miles! Nothing to complain about so far, knees are a little sore from day 2 (Scotch corner to Kettlewell to Burnely, cant complain...)

Bike, and myself, felt remarkably spritely. Dropped the weight for the last week or so of riding and re-acclimatized. Great fun!

 

[Citius]

I've never understood this idea of "keeping your legs ticking over". What does it even mean?

I see most stage race riders, on a rest day, will go for a reasonably long ride at presumably lower intensity that when they're racing. This must be the same thing but what are the physiological benefits? You hear the likes of Shaun Kelly talking about "legs ticking over" and "getting the toxins out of the muscles" but that sounds like non-medical mumbo-jumbo to me

From my perspective, if I do a long, hard, hilly ride (say 70 miles with 7000ft of climbing) I don't want to go near my bike the next day.

It's basically a 'recovery ride' - a way of limiting the inflammation and/or soreness that recovering muscles tend to go through. On a Tour rest day, the muscles would tend to shut down and go into 'full' recovery mode if not used. A light work out just prevents them from doing that, while still allowing them some recovery.