Official Sprocket Rockets Training Thread

[Whiteroom_Guardian]

Thanks doods. When it warms up it's fine. Skied pow yesterday no problem. Been hitting the hot springs which helps. I think I am finding that my core just isn't as strong as I thought and that I need to focus on that a little more next few months. Glad I have a PT friend. He dry needled me on Tuesday and that definitely helped start to unlock it. I wake up in the AM very tight though.

[smmokan]

For those of you with a home gym setup... let's see 'em. I'm trying to figure out if I can stuff everything I need into a relatively small space in my garage so I don't have to go to a local gym. I figure I'll need the basics: squat rack, decent amount of plates (with a small weight rack), a handful of KBs, and some dumbbells. I have plenty of room to actually work out, it's just storing everything in a relatively small area that I'm worried about.

[EWG]

For those of you with a home gym setup... let's see 'em. I'm trying to figure out if I can stuff everything I need into a relatively small space in my garage so I don't have to go to a local gym. I figure I'll need the basics: squat rack, decent amount of plates (with a small weight rack), a handful of KBs, and some dumbbells. I have plenty of room to actually work out, it's just storing everything in a relatively small area that I'm worried about.

2 car garage? Easy.

[smmokan]

Yep, two-car garage... but fairly limited space given everything else in there right now.

[bean]

First, weight room. I used to have a plate tree but it takes up space, the floor holds plates just as well. Not very visible are dip bars that work with the cage, and bands. I'm glad I got a 10-50 power block set like 13 years ago because they cost a fortune now. Bench is adjustable. Room is 9.5' x 10.5' and a third of the ceiling is about 6.5'.



Zwift setup, next to my desk so I can use the computer for it.

[Bosco]

I guess it depends on how local is the gym, your motivation, and what the cost basis is. I've had good home setups, but find going to the gym is the best option. However, the setup above looks good. Squat rack and bench is pretty much all you need to get strong.

[smmokan]

I guess it depends on how local is the gym, your motivation, and what the cost basis is. I've had good home setups, but find going to the gym is the best option. However, the setup above looks good. Squat rack and bench is pretty much all you need to get strong.

The closest decent gym is 10-15 minutes away, and they start at $80/mo plus any initial fees. That said, I travel a lot for my business and there are quite a few times when I won't be home for weeks or over a month at a time, so I'm basically throwing that money away unless they allow me to consistently pause my membership.

The other factor is that I hate going to the gym, so I'm willing to spend more money to have my own setup at home. I'm dedicating myself to starting a legit lifting/workout routine next month, so I want to do everything I can to make sure I commit.

[bean]

I guess it depends on how local is the gym, your motivation, and what the cost basis is.

There could be a free gym across the street and I would do well to get there once a week. Being physically present with my kids at home - whether they're asleep or just playing around the house - makes it 10x easier for me to actually get a workout in. I just got a lift in with the kids playing with legos upstairs, wouldn't have happened if I couldn't be here. For cost, excluding the dumbbells I spent about $750 all-in 8 years ago and use it on average 3x a week. DBs were probably $150.

Some people need to physically go somewhere else to get the motivation to work out. Some (like myself) do better without having to go anywhere.

[Canada1]

Okay, got a trainer a year ago and now slog out 100-200 per week around skiing and work. I now want to ramp it up to get more significant gains than just burning calories. Any training regimes out there on the web a middle aged dad can use? My focus for the last year is to try to increase average watts?

[climberevan]

100-200 of what per week?

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[Canada1]

Miles.

[thedude2340]

For those of you with a home gym setup... let's see 'em. I'm trying to figure out if I can stuff everything I need into a relatively small space in my garage so I don't have to go to a local gym. I figure I'll need the basics: squat rack, decent amount of plates (with a small weight rack), a handful of KBs, and some dumbbells. I have plenty of room to actually work out, it's just storing everything in a relatively small area that I'm worried about.

It’s shocking what you can get accomplished with kettlebells, and how little space they take up. I’d start there and see what I could get away with if space is limited. Give it 30-60 days before you decide to add.

[bean]

Okay, got a trainer a year ago and now slog out 100-200 per week around skiing and work. I now want to ramp it up to get more significant gains than just burning calories. Any training regimes out there on the web a middle aged dad can use? My focus for the last year is to try to increase average watts?

Smart trainer or an old-style hydraulic or magnetic? Are you using any platforms (trainer road, Zwift, etc.)? Erg mode is great for workouts, as for structure you're going to want about 80% of your workouts to be Z2, kind of that easy-but-still-working range. The remaining is where you want to do your higher intensity work. Whether that's HIIT or vo2max or whatever is up to what you enjoy, your goals, where your strengths/weaknesses lie, etc.

[smmokan]

It’s shocking what you can get accomplished with kettlebells, and how little space they take up. I’d start there and see what I could get away with if space is limited. Give it 30-60 days before you decide to add.

Thanks... I ended up buying a compact squat rack, bar & weights, and a 16/20/24" box. I already have a pull-up bar, a few kettlebells and some lighter dumbbells, so I'll add a few heavier options to those as I need them. The PITA is needing to set things up for each workout, but (IMO) it beats having to go to the gym.

[smmokan]

OK, quick question.... back from vacation and I'm starting to build up some Zone 2 training mileage/hours. That said, I can only sit and spin on the Peloton for so long at one time and we're about to get hammered with snow again, so there's little chance of me getting outside on a real bike anytime soon.

With regards to Z2 rides specifically- is there any difference WRT to training benefit if I break the ride into two one-hour sessions (AM & PM) vs one two-hour session?

[Dantheman]

Hah, I've been meaning to ask this exact same question.

[VTskibum]

Hopefully Pickles or others respond w/ actual credentials, but I understand there's a slightly lower training benefit to splitting it, but still better than just doing 1 of the 2 of course. I think for the vast majority of non top tier it would still be very beneficial. I used to do this pretty frequently b/c it's way easier to get those 2 blocks bookending the day vs the single on a weeknight. My $0.02 as an ex mid-pack regional Elite Open/Cat 1 XC racer.

Tried googling Friel which is where most of my training came from, but didn't see anything specifically and not super interested in re-reading the MTB Training Bible that I think I'm pulling this info from.

[bean]

OK, quick question.... back from vacation and I'm starting to build up some Zone 2 training mileage/hours. That said, I can only sit and spin on the Peloton for so long at one time and we're about to get hammered with snow again, so there's little chance of me getting outside on a real bike anytime soon.

With regards to Z2 rides specifically- is there any difference WRT to training benefit if I break the ride into two one-hour sessions (AM & PM) vs one two-hour session?

Not Z2-specific but addresses the question - answer being "better to put it all together but not hugely different." Could be different with Z2. A question I have for someone who knows what they're talking about is what's the minimum duration for a Z2 workout to be beneficial. Lots of talk about trying to get 20-25 minutes in-zone for a Z4 or Z5 workout to be effective but what's that number for Z2?

https://www.youtube.com/watch?v=H-JkxuHKHW0

[climberevan]

Don't forget that backcountry skiing can give you a lot of that sweet, sweet Z2. At least that's what I'm telling myself...

There are some adaptations that only get triggered after long stretches of low intensity work, but if all you can manage is 1h at a time, certainly do that! Consistency is really the #1 factor in success.

[Dantheman]

I'm mainly interested in this question because when we aren't in the middle of a Biblical winter a large portion of my training hours are commuting which is inherently split AM/PM.

[kathleenturneroverdrive]

I've always understood that one long z2 workout is far more effective at gaining fitness/adaptations because it pushes you in a way that's impossible to achieve on shorter rides, broken up throughout the day. So on a micro level, you're not getting as strong as you could if you break up your z2 rides. Which makes sense - most fit individuals just aren't getting that tired from one hour of z2 - even if you did another hour earlier in the day.

But on a macro level, if by breaking up your z2 rides, you're now able to do more total volume/hours this year than in the past, then that will make you stronger, too.

So, unless you have a specific training goal, I wouldn't stress about it all that much.

[Tailwind]

I’ve been wondering how much I can count hours of ski touring as something that will help me come full bike season. I’ve been getting around 5-6 hours per week on the trainer but I want to do more… ski touring has been 10+ hours per week so I’m hopeful that will translate a bit.

Don't forget that backcountry skiing can give you a lot of that sweet, sweet Z2. At least that's what I'm telling myself...

There are some adaptations that only get triggered after long stretches of low intensity work, but if all you can manage is 1h at a time, certainly do that! Consistency is really the #1 factor in success.

[Dantheman]

I’ve been wondering how much I can count hours of ski touring as something that will help me come full bike season. I’ve been getting around 5-6 hours per week on the trainer but I want to do more… ski touring has been 10+ hours per week so I’m hopeful that will translate a bit.

Touring will certainly count a lot more than zero, by my understanding is that aerobic capacity does have a strong activity-specific component so don't expect a 1:1 transfer to cycling.

[bean]

I’ve been wondering how much I can count hours of ski touring as something that will help me come full bike season. I’ve been getting around 5-6 hours per week on the trainer but I want to do more… ski touring has been 10+ hours per week so I’m hopeful that will translate a bit.

IMO this comes down to a philosophical question. As far as "counting" it to what extent does that matter? You're keeping fitness up and enjoying your activity - if you're a few % lower in bike-specific fitness come springtime is that going to have a significant drawback somehow? Are you going to have a smaller paycheck or be incapable of doing something you have been working towards?

Same question I have for middle-aged amateur cyclists who don't want to lift weights because a few pounds of muscle might slow them down by a few seconds on a local hill climb.

[climberevan]

IMO this comes down to a philosophical question. As far as "counting" it to what extent does that matter? You're keeping fitness up and enjoying your activity - if you're a few % lower in bike-specific fitness come springtime is that going to have a significant drawback somehow? Are you going to have a smaller paycheck or be incapable of doing something you have been working towards?

Same question I have for middle-aged amateur cyclists who don't want to lift weights because a few pounds of muscle might slow them down by a few seconds on a local hill climb.

Exactly this. For me it's about having the most fun possible, and ski touring in the winter is WAY more fun than riding the trainer.

I had an interesting conversation with one of the fastest cyclists in the region a couple of days ago about 5 hours into a 9 hour tour. She's kind of at the point where she's thinking of giving up racing, at least at the pro level, because she'd rather take advantage of the amazing ski conditions we're having now instead of doing bike-specific training that her coach specifies. It's interesting to hear others work through the same thing I worked through in my 20s when I decided to go galavanting around the country instead of continuing to race bikes.

Based on HR data, I get a ton of Z2 and Z3 while touring, and it comes in big chunks on climbs, just like it would on a bike. Yes, it's not 100% sport-specific, but I think it carries over enough that it doesn't matter one whit for a mid 40s guy whose main goal is to be able to go fast so he can go farther.

Lifting weights, OTOH, actually would make most people faster EVEN IF they gain a few pounds of muscle. The only case where that wouldn't be true is on a steep single climb, perhaps. My recent adventures in the gym have basically eliminated my weird occasional upper back pains, and have significantly decreased my knee pain. I think general strengthening is incredibly important, especially as we age.