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Post by crummy on Nov 14, 2008 10:03:59 GMT 10
So I was out the other night, doing some training, and I happen to find myself at the top of Mt Camberwarra. Does anyone have a gradient or info on the east face climb?
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Post by crummy on Nov 14, 2008 10:42:07 GMT 10
Got any issues, tips or need some motivation?
Why not start here.........
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Post by Lewy on Nov 14, 2008 11:01:59 GMT 10
So I was out the other night, doing some training, and I happen to find myself at the top of Mt Camberwarra. Does anyone have a gradient or info on the east face climb? I have done it a few times with the GPS and so has Henry. I will try and find it. If not, I will do a DR650 assisted hillclimb with the GPS |
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Post by Lewy on Nov 14, 2008 13:31:01 GMT 10
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Post by axeman on Nov 17, 2008 6:44:50 GMT 10
Did you go down into the valley and come back via Mt Scanzi???
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Post by crummy on Nov 17, 2008 7:39:14 GMT 10
Did you go down into the valley and come back via Mt Scanzi??? Ahh, not this time. From Albatross to the top of Camberwarra and back is 50km alone. I will let you know if I am up for a 80+km. It is a 50km rtn from N/Nowra including Skanzi and Camberwarra. Did it last year once before the Scott. |
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Post by crummy on Nov 17, 2008 7:42:58 GMT 10
Thanks Lewy, it sure is a bit of a climb. Anyone up for a thursday night training ride? |
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Post by crummy on Feb 6, 2009 11:28:19 GMT 10
After 3 weeks of training back from leave and I think I have had my first gain.
My weight has been an issue since the Scott of 07. In early 2008 I was about 64kg at 188cm and in late 2008 I reached 70kg. Since November I have been focusing on my training and the body has been responding as predicted, dropping its excessive weight.
But what I have been looking for in particular is a gain in lean muscle mass. It looks like it could have finally happened.
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Post by crummy on Feb 21, 2009 14:36:26 GMT 10
"Start = 200 watts
Ramp & Time = 5 watts every 15 seconds (20 watts/min)
Complete the test by trying to hold your watts to match the ever
increasing numbers on the screen. When you can no longer hold it take
note of the final figure. Your MAP will be around 10 - 15 watts lower
when you average out the last minute." - Mark Fenner
This is the test I have been using to get my Max Watts. I have been using Fenz's training over the last month or so. Especially with this unpredicable weather.
There is a bit of info on the www. about working with Power output or check your local library or book store.
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Post by crummy on Mar 13, 2009 8:33:26 GMT 10
Another method is to do a all out 1 hour effort on the erg and see what you get (FTP) 1 hour is the gold standard measurement of FTP and from there you can work off % of that to do your training.
(Mark Fenner)
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Post by crummy on Mar 13, 2009 8:38:07 GMT 10
Check out Fenz's website as he has stuff there he is putting in the Enduro Mag. It is heart rate based but is very similar to the Power Output system. ftptraining.wordpress.com/ |
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Post by crummy on Mar 13, 2009 8:53:41 GMT 10
Other training I do is gym based and looks something like below.
Walking Lunges 30
Squat Jumps 15
Dead Lifts 30 with 10kg
Star Lunges (Like star jumps but the other way) 20
Leg Press 94kg 10x3
ABs 33kg 10x3
Back 40kg 10x3
Leg Extension 38kg 10x3
Leg Curl 40kg 10x3
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nat
Sport B
The QLD Connection
unleash the gears within
Posts: 236
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Post by nat on Mar 13, 2009 21:46:16 GMT 10
jeez crumdog, you are going to be massif ,1001 ,1002,1003,1004...................
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Post by crummy on Aug 29, 2009 17:57:58 GMT 10
Food!
Always interested in food, I have found a couple of basic recipes that are good snacks, on and off the bike.
Peanut Bars
1/2 cup peanuts, salted is good
1/2 cup other nuts or seeds
1/2 cup dried fruit, cranberries are my choice
2 cups oats
2 cups rice cereal, the cheap one works just as well
1/2 cup peanut butter, smooth or not
1/2 cup brown sugar
options: teaspoons of honey
In a bowl mix the nuts, seeds, fruit, oats and cereal.
Combine peanut butter, sugar and honey, microwave for 1-2 minutes, stir until blended.
Pour wet ingredients over dry, stir until coated.
Spoon onto greaseproof paper covered tray, press down firmly. I use a 10-15mm sided 150mm x 250mm tray.
Let stand or refrigerate for an hour, cut into bars.
More are at the blog, see below..
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Post by crummy on Apr 28, 2010 14:21:38 GMT 10
Sydney to Canberra via the Hume "You want to ride to where?" This was the first questions I was asked when scouting for accompanying riders. The basic idea was to ride from N/W Sydney to Canberra, a possible 600km return trip. With Canberra firmly in the sights and almost a full day to play with once we were there, the trails were calling. We kicked off from Cambelltown due to factors outside my control and it wasn't long before the guys were steadily covering the k's. I opted to ride last so my fellow riders could take advantage of the fine weather before the predicted change in the afternoon. A slow leak in a rear tyre of one of the bikes saw me become the tech support as well. After an initial pressurisation we eventually had to change the tube, the only flat on our trip down. The riders alternated a couple of times before it was my turn to hit the tar. Once out on the road the weather started to change, with a sprinkle of rain. It wasn't long before it really turn and we were wet through, climbing out around one of the hills we decided if it was still raining on the other side of the hill we would call it a day. There just wasn't any point in getting wet and endangering ourselves along the Hume. We crested the hill to find the rain had cease, but it wasn't over yet. A quick stop and a riding partner swap, I pulled on an extra layer as the temperature had dropped and took in some food. More at mcrummy.blogspot.com |
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