Team BKool CycleChat

[LBHIFI]

Lars, the womens title as well!
Well done Denmark, the young ex U23 champ comes good in her first senior World Champs!

Correction, she was the Junior RR Champ (twice) and at 20 has now won the Senior race. Well done girl!

I had the privilege of giving her a tow once. Back then, my commute route include the hill where Cavendish won the WC, "Geels bakke". Right after that hill there's actually an even tougher hill if you don't take a right turn at the bottom of "Geels bakke" as the WC riders did.
I noticed a rider on my tail on the foot of "Geels bakke", but I always gave it my all on those hills and no one at that point had ever stayed at my tail. I gave it my all at the following hill (Rudersdal) and pushed all I could after the top. I remember I was doing about 50 kph for a long stretch. When we got to the point where we were stoped by a trafic light I saw that the rider was a little girl (she must have been 15-16 years old at that time) . I awe I just had to tell her that she was about the toughest thing I ever saw. I think she was initially scared that I was mad for having to tow her, but thanked me for the tow when she realized I was not mad.
Great to se her where she belongs .

Sidenote: I just don't understand how riders can get mad if anyone gets on their tail. I just silently enjoy the company, thinking I will get a minute or two earlier to work.

 

[AAAC 76C]

I'll watch the rerun, 63 hillyish miles with the advanced group this morning and my legs are now complaining

Where did you go today in the sunny south

 

[AAAC 76C]

I had the privilege of giving her a tow once. Back then, my commute route include the hill where Cavendish won the WC, "Geels bakke". Right after that hill there's actually an even tougher hill if you don't take a right turn at the bottom of "Geels bakke" as the WC riders did.
I noticed a rider on my tail on the foot of "Geels bakke", but I always gave it my all on those hills and no one at that point had ever stayed at my tail. I gave it my all at the following hill (Rudersdal) and pushed all I could after the top. I remember I was doing about 50 kph for a long stretch. When we got to the point where we were stoped by a trafic light I saw that the rider was a little girl (she must have been 15-16 years old at that time) . I awe I just had to tell her that she was about the toughest thing I ever saw. I think she was initially scared that I was mad for having to tow her, but thanked me for the tow when she realized I was not mad.
Great to se her where she belongs .

Sidenote: I just don't understand how riders can get mad if anyone gets on their tail. I just silently enjoy the company, thinking I will get a minute or two earlier to work.

We'd probably be arrested in the UK for towing young girls around in the countryside!
Espcially dressed in Lycra.
PS. So damn sunny here I can barely read my screen!


PS. turned up the brightness, of my tablet and not me, That's better!

 

[Soarerv8]

I'll watch the rerun, 63 hillyish miles with the advanced group this morning and my legs are now complaining

Pah youth of today, no commitment. Who will be setting us off this afternoon?

 

[kipster]

Where did you go today in the sunny south

Down towards Meon and Petersfield, over Old Winchester Hill and up Steep (it is a village and it doesn't lie). It started of wet but warmed up nicely.

 

[Soarerv8]

Any body else coming out to play today? Particularly looking for anyone who really relishes towing a slow fat fella along.

 

[AAAC 76C]

Down towards Meon and Petersfield, over Old Winchester Hill and up Steep (it is a village and it doesn't lie). It started of wet but warmed up nicely.

The other way from the bits I know that way.

 

[theboxers]

i've started a banff session. warm up now start at 15 past

 

[Whorty]

Ok the HIIT session I did last night has made my legs a bit wobbly this morning . The last couple of sets hurt and I did not complete them properly .

http://www.bkool.com/bkoolSessionHistory/showSessionSummary/3000406

A couple of things I took from last night. I may/will need to increase the power setting as my heart rate did not go as high as I expected. I also recovered a lot quicker at the power level I set than I expected. This indicates to me I can run longer at that level or at a higher power level . I know I could have been having an off day as far as max HR is concerned, but I will not know for sure until I get a few more of these sessions in my legs+heart+lungs

The power levels set will be maintained by bkools software. Lower the cadence/gear and the resistance goes up , inreasing lowers the resistance. This is not as mad as it sounds, in fact it is very helpful because it smooths out the effort, well it did for me . If at any stage you just can't maintain the power you can jump out of the target by pressing 'P' and leaving erg mode .

The windows I set for power need to be a bit wider. 25w is too narrow, for me, I am not that consistant at applying power at the moment, when working at a higher level than normal . 40 or maybe 50w would be more user friendly.

Setting up a HIIT session with power as a target is relatively easy with a bit of prep, a couple of minutes. I wrote down a list of hi and lo points like this

Minute
0-1 lo
1-3 hi
3-4 lo
4-6 hi
.
.
15-20 lo recovery
repeat 1 by 2 sequence x5
34-39 lo recovery
I then put in a 3 minute hi 1 minute lo and finally 2 minute hi.

These were put in, using the edit function to set targets, by first doing all the lo and then doing all the hi sections, I just changed the start stop time for each section. Otherwise you'll be using the sliders for every section .

Each session will take 3 or 4 minutes to set up depending on how many intervals you want. Go on you know you want to have a go .

Far too convoluted for me. Prefer to just get on the velo and sprint a lap, rest 2 laps. I can always increase or decrease the power for a sprint or

Ok the HIIT session I did last night has made my legs a bit wobbly this morning . The last couple of sets hurt and I did not complete them properly .

http://www.bkool.com/bkoolSessionHistory/showSessionSummary/3000406

A couple of things I took from last night. I may/will need to increase the power setting as my heart rate did not go as high as I expected. I also recovered a lot quicker at the power level I set than I expected. This indicates to me I can run longer at that level or at a higher power level . I know I could have been having an off day as far as max HR is concerned, but I will not know for sure until I get a few more of these sessions in my legs+heart+lungs

The power levels set will be maintained by bkools software. Lower the cadence/gear and the resistance goes up , inreasing lowers the resistance. This is not as mad as it sounds, in fact it is very helpful because it smooths out the effort, well it did for me . If at any stage you just can't maintain the power you can jump out of the target by pressing 'P' and leaving erg mode .

The windows I set for power need to be a bit wider. 25w is too narrow, for me, I am not that consistant at applying power at the moment, when working at a higher level than normal . 40 or maybe 50w would be more user friendly.

Setting up a HIIT session with power as a target is relatively easy with a bit of prep, a couple of minutes. I wrote down a list of hi and lo points like this

Minute
0-1 lo
1-3 hi
3-4 lo
4-6 hi
.
.
15-20 lo recovery
repeat 1 by 2 sequence x5
34-39 lo recovery
I then put in a 3 minute hi 1 minute lo and finally 2 minute hi.

These were put in, using the edit function to set targets, by first doing all the lo and then doing all the hi sections, I just changed the start stop time for each section. Otherwise you'll be using the sliders for every section .

Each session will take 3 or 4 minutes to set up depending on how many intervals you want. Go on you know you want to have a go .

Far too convoluted for me. Prefer to just get on the velo and sprint a lap, rest 2 laps. I can always increase or decrease the power for a sprint or rest laps depending how I feel. My ave watts in the HIIT was 203, so next time I'd like to increase that average and have more flattened power spikes. Miight have a go again later ... either that or the second goat ride.

 

[AAAC 76C]

Any body else coming out to play today? Particularly looking for anyone who really relishes towing a slow fat fella along.

Lar's sprightly, now 20 year old, blonde Danish friend would be a more suitable prospect all be it being towed by her would be preferable and more likely

 

[AAAC 76C]

 

[Soarerv8]

Lar's sprightly, now 20 year old, blonde Danish friend would be a more suitable prospect all be it being towed by her would be preferable and more likely

You are jumping to some huge assumptions that I am not better looking than her.

 

[Soarerv8]

Well done @Whorty took a minute out of me

 

[rob01792]

Far too convoluted for me. Prefer to just get on the velo and sprint a lap, rest 2 laps. I can always increase or decrease the power for a sprint or

Far too convoluted for me. Prefer to just get on the velo and sprint a lap, rest 2 laps. I can always increase or decrease the power for a sprint or rest laps depending how I feel. My ave watts in the HIIT was 203, so next time I'd like to increase that average and have more flattened power spikes. Miight have a go again later ... either that or the second goat ride.

whorty I need to get on to these session I went up the devil elbow on today ride and its awful it needs some serious training to do the dd

 

[theboxers]

Far too convoluted for me. Prefer to just get on the velo and sprint a lap, rest 2 laps. I can always increase or decrease the power for a sprint or rest laps depending how I feel. My ave watts in the HIIT was 203, so next time I'd like to increase that average and have more flattened power spikes. Miight have a go again later ... either that or the second goat ride.

I can understand that. It's what I was doing last year.

I decided to try to be a bit more structured and to make it a bit more difficult by taking away the option to extend the rest or lower the power. I can generate a lot of power, for me, over 1k watts. But only for short bursts, 10s. I need to be able to make 250w for 20+ minutes. I struggle for 210. Hence the more structured route.