Adagio for the Hamstrings - Cycling Mob: Road Cycling, Mountain Biking and More

07-22-2004, 06:54 AM

A few times I week a hop on the indoor trainer and work on my cadence,
spinning for an hour at low resistance. Since my indoor trainer doesn't
monitor cadence, this has been a matter of trying to figure out what my
rpms are at each imaginary velocity displayed by the computer readout.
I counted the number of revs it takes to tick over 1/10 of a mile
(another imaginary measurement when you're stationary...) and did some
calculations for approximate rpms at various velocities, but I could
tell they weren't as accurate as I needed.

One day I happened to be ruminating about this while staring blankly at
my piano.

*lightbulb* Use my metronome!

Warmup speed, about 70 rpm or so -- Adagio.
Working on it: 80 to 108 -- Andante
Sub-Armstrong: 108 to 118 -- Moderato
Armstrong insanity: 120+ -- Allegro
If you can manage 170+ (is it even physically possible?) -- Presto

Currently I can spin indefinitely at 84-88 rpm. Once my legs adapt to
that and my heart rate starts dropping, I can usually kick it up a notch
or two and do 92 rpm for a while.

This is fun. :-)

-km, giving new meaning to the term "tempo riding"

--
the black rose
GO LANCE GO!!!
proud to be owned by a yorkie
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07-22-2004, 12:20 PM

On Thu, 22 Jul 2004 13:54:12 GMT, the black rose wrote:

I do these on rollers, still can't ride with no hands though (heck I
have to ride with both hands on the bar).

> Working on it: 80 to 108 -- Andante

My warm up speed (85 - 92)

> Sub-Armstrong: 108 to 118 -- Moderato

My work out

> Armstrong insanity: 120+ -- Allegro

last five minutes

> If you can manage 170+ (is it even physically possible?) -- Presto

This is tough to do, I must have resistance otherwise I can't keep
from bouncing around the saddle. My best has been 185 rpm and still
seated. After that I started to bounce around and man was I dead tired
afterwards. I've not tried this on the rollers just the open road.

--
Linux Home Automation Neil Cherry [Only registered and activated users can see links. ]
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07-22-2004, 12:20 PM

On Thu, 22 Jul 2004 13:54:12 GMT, the black rose wrote:

I do these on rollers, still can't ride with no hands though (heck I
have to ride with both hands on the bar).

> Working on it: 80 to 108 -- Andante

My warm up speed (85 - 92)

> Sub-Armstrong: 108 to 118 -- Moderato

My work out

> Armstrong insanity: 120+ -- Allegro

last five minutes

> If you can manage 170+ (is it even physically possible?) -- Presto

This is tough to do, I must have resistance otherwise I can't keep
from bouncing around the saddle. My best has been 185 rpm and still
seated. After that I started to bounce around and man was I dead tired
afterwards. I've not tried this on the rollers just the open road.

--
Linux Home Automation Neil Cherry [Only registered and activated users can see links. ]
[Only registered and activated users can see links. ] (Text only)
[Only registered and activated users can see links. ] (SourceForge)
[Only registered and activated users can see links. ] (HCS II)

07-22-2004, 12:20 PM

On Thu, 22 Jul 2004 13:54:12 GMT, the black rose wrote:

I do these on rollers, still can't ride with no hands though (heck I
have to ride with both hands on the bar).

> Working on it: 80 to 108 -- Andante

My warm up speed (85 - 92)

> Sub-Armstrong: 108 to 118 -- Moderato

My work out

> Armstrong insanity: 120+ -- Allegro

last five minutes

> If you can manage 170+ (is it even physically possible?) -- Presto

This is tough to do, I must have resistance otherwise I can't keep
from bouncing around the saddle. My best has been 185 rpm and still
seated. After that I started to bounce around and man was I dead tired
afterwards. I've not tried this on the rollers just the open road.

--
Linux Home Automation Neil Cherry [Only registered and activated users can see links. ]
[Only registered and activated users can see links. ] (Text only)
[Only registered and activated users can see links. ] (SourceForge)
[Only registered and activated users can see links. ] (HCS II)

07-22-2004, 12:20 PM

On Thu, 22 Jul 2004 13:54:12 GMT, the black rose wrote:

I do these on rollers, still can't ride with no hands though (heck I
have to ride with both hands on the bar).

> Working on it: 80 to 108 -- Andante

My warm up speed (85 - 92)

> Sub-Armstrong: 108 to 118 -- Moderato

My work out

> Armstrong insanity: 120+ -- Allegro

last five minutes

> If you can manage 170+ (is it even physically possible?) -- Presto

This is tough to do, I must have resistance otherwise I can't keep
from bouncing around the saddle. My best has been 185 rpm and still
seated. After that I started to bounce around and man was I dead tired
afterwards. I've not tried this on the rollers just the open road.

--
Linux Home Automation Neil Cherry [Only registered and activated users can see links. ]
[Only registered and activated users can see links. ] (Text only)
[Only registered and activated users can see links. ] (SourceForge)
[Only registered and activated users can see links. ] (HCS II)

07-22-2004, 12:20 PM

On Thu, 22 Jul 2004 13:54:12 GMT, the black rose wrote:

I do these on rollers, still can't ride with no hands though (heck I
have to ride with both hands on the bar).

> Working on it: 80 to 108 -- Andante

My warm up speed (85 - 92)

> Sub-Armstrong: 108 to 118 -- Moderato

My work out

> Armstrong insanity: 120+ -- Allegro

last five minutes

> If you can manage 170+ (is it even physically possible?) -- Presto

This is tough to do, I must have resistance otherwise I can't keep
from bouncing around the saddle. My best has been 185 rpm and still
seated. After that I started to bounce around and man was I dead tired
afterwards. I've not tried this on the rollers just the open road.

--
Linux Home Automation Neil Cherry [Only registered and activated users can see links. ]
[Only registered and activated users can see links. ] (Text only)
[Only registered and activated users can see links. ] (SourceForge)
[Only registered and activated users can see links. ] (HCS II)