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Gobi
Gobi
May 2020
10:04am, 20 May 2020
69,666 posts
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Gobi
Seems Simbil has supplied direction for you Larks

Climbed the Alpe again this morning and FINALLY got the wheels
Yorkshire Pie
Yorkshire Pie
May 2020
10:31am, 20 May 2020
13,661 posts
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Yorkshire Pie
I haven’t got them yet, but I did get an alpe PB and the QOM jersey this morning :)
larkim
larkim
May 2020
10:34am, 20 May 2020
11,100 posts
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larkim
Yep. Strength work through low cadence stuff seems the order of the day, as well as a little experimentation to check I've got the fit more appropriately setup.

I bought the bike fitting app about 4 years ago and had never actually got around to doing any analysis; now's as good a time as any to look at it alongside the other stuff. Clearly won't be anywhere near as good as getting a professional bike fit done, but got to be worth a little experimentation within the bounds of not spending any money on the actual bike!
larkim
larkim
May 2020
10:38am, 20 May 2020
11,101 posts
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larkim
Is this workout the sort of thing that would fit simbil's recommendation?

whatsonzwift.com
Gobi
Gobi
May 2020
10:56am, 20 May 2020
69,667 posts
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Gobi
YP - 12 times I think but I know people who have done it once and got the wheels.

Excellent Larks , avoids me being disappointed :¬)
simbil
simbil
May 2020
12:00pm, 20 May 2020
8,660 posts
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simbil
Larks, just to be clear that the core of bike training from my point of view is doing it a lot with careful progressive overload hence my main point previously "increasing your time in the saddle per session and frequency of sessions will probably give you good gains across the board including shorter efforts."

For people new/returning to biking, adaptation followed by base training is the safest route.

It's good to look at position in adaptation - seen a few runners becoming triathletes that started with shockingly low saddles. Bad position will reduce your power and increase your injury risk.

Bare in mind that big changes in position require time to adapt - i.e. an easy week while you get used to it.

The session you linked is the kind of thing that can help build strength as part of base training - so long as you know your FTP and have your position dialled in to reduce injury risk.

But an easier and safer way when starting out is just to do a few minute on / minute off intervals in a longer steady session where the minute on is 60 rpm moderate effort and the minute off is easy spinning.

Risk vs reward comes into it a lot with harder sessions - a common misconception is that there is a much bigger reward doing a hard session when the reality is that the risk is much bigger and the reward might not be that much more than a steadier session.

So I reckon there is some low hanging fruit for you with position and strength that should give you better starting power numbers that draw from your running fitness, but then it's just putting the hours in like everyone else ;)
Gobi
Gobi
May 2020
12:05pm, 20 May 2020
69,671 posts
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Gobi
Simbil - how are you anyway? Swimming in that lake near Farnborough seems like a very long time ago!!

Life treating you well?
larkim
larkim
May 2020
12:18pm, 20 May 2020
11,104 posts
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larkim
Cheers simbil - yes, the points about base etc are well entrenched in my thinking too. I like "a plan" so following a workout like that Zwift one will be useful to guide me, but I take on board the simpler approach of minute on, minute off too. I've learned through following good quality running plans that most should be easy, just a small amount should be hard, and that should be specific and focussed.
simbil
simbil
May 2020
12:23pm, 20 May 2020
8,661 posts
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simbil
Great Larks, presumed you probably knew all that from your running, but always good to be sure!

Yep not bad thanks Gobi, Mytchett was some serious time ago for sure - hope all is well with you and yours.
larkim
larkim
May 2020
1:29pm, 20 May 2020
11,106 posts
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larkim
As Gobi will attest, I might know it but I've had a history of not following it! Or at best arguing that I might have a valid alternative to offer....

Those days are gone (I think!)

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