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bushman
E, Silver
Joined: 19 Sep 2004
Posts: 1957
Location: Newcastle
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JONNO
Div 1 Pro
Joined: 24 Jul 2006
Posts: 9031
Location: Up North
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 Posted: Mon Feb 15, 2010 10:24 am Post subject: |
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| eastway82 wrote: |
| Magnier wrote: |
Try this, just started doing them, Cadel's recommendation for a powerful finish.
Long 10% drag, 5 min effort up in 53x14 seated at about 75% effort and 30-40 cadence. Spin legs back down hill and repeat about 4 times.
Fun fun fun! |
Powerful finish maybe, but doesn't sound much good for sprinting to me. Perhaps one reason why you don't often see Mr Evans elbow to elbow with Cav.
Also perhaps why he seems to have a habit of getting caught at the wrong end of the bunch when unexpected splits occur – he's probably back at the team car getting something rubbed on his sore knees...  |
My thoughts exactly! Good prep for a blistering last five miles in a world champs though!
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I was being chased by a police dog last week, and made the mistake of trying to escape through a little tunnel, over a see-saw and through a hoop of fire. It finally caught me as I was weaving in and out of some sticks. |
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JimmyRay
E, Silver
Joined: 14 Jul 2004
Posts: 1838
Location: Exeter
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| Posted: Tue Feb 16, 2010 11:01 am Post subject: |
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| Tucker wrote: |
| Magnier wrote: |
Try this, just started doing them, Cadel's recommendation for a powerful finish.
Long 10% drag, 5 min effort up in 53x14 seated at about 75% effort and 30-40 cadence. Spin legs back down hill and repeat about 4 times.
Fun fun fun! |
Sounds like a recommendation made by an unethical knee doctor. |
Oh dear Tucker, are you saying you are not doing any big gear work? You're not are you?
Whilst I would agree Magnier's trainign will not really help a sprint, it will certainly develop 'grunt' through the refinement of muscle contractions... its basically weight training on bikes... and weight training thats not going to develop actual mass of muscle, but strengthen the neuromuscular efficiencies.
As low cadences mentioned at those efforts, you have to really think about delivering power throughout the stroke. Now admittedly you have to back this up with some other pedal drills, or as mentioned, you will train yourself to pedal slower, but the benefits of big gear work are clear to me, and can almost immediately be felt.
Personally I'd look to do 4-6 3min reps in a session, and possibly go up to 80% effort, but the duration adn reps mentioned aren't going to ruin anyones knees unless there is something else going on. |
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varno
Div 1 Pro
Joined: 17 Jun 2003
Posts: 6368
Location: Bromsgrove
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Magnier
E, Silver
Joined: 11 Nov 2008
Posts: 584
Location: Bristol
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| Posted: Tue Feb 16, 2010 12:11 pm Post subject: |
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Tucker
Tour Winner
Joined: 03 May 2006
Posts: 15722
Location: Swindon
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| Posted: Tue Feb 16, 2010 12:14 pm Post subject: |
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| JimmyRay wrote: |
Oh dear Tucker, are you saying you are not doing any big gear work? You're not are you?
Whilst I would agree Magnier's trainign will not really help a sprint, it will certainly develop 'grunt' through the refinement of muscle contractions... its basically weight training on bikes... and weight training thats not going to develop actual mass of muscle, but strengthen the neuromuscular efficiencies.
As low cadences mentioned at those efforts, you have to really think about delivering power throughout the stroke. Now admittedly you have to back this up with some other pedal drills, or as mentioned, you will train yourself to pedal slower, but the benefits of big gear work are clear to me, and can almost immediately be felt.
Personally I'd look to do 4-6 3min reps in a session, and possibly go up to 80% effort, but the duration adn reps mentioned aren't going to ruin anyones knees unless there is something else going on. |
b...b... but 30rpm. Christ. |
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