|   Anyone else enjoying FREAKY strength gains???? | Tryin2B
Dec 31, 2003 9:05 AM | | I have been following the Morris plan since last April. I don't use a power meter. I have the 1 UP Trainer and use the power curve chart to determine watts, etc. Back in April when I was doing sprint intervals, I was lucky to get to 300 watts. I weighed 235lbs and had been riding for less than 1 year.
I raced the fall series and did very well. I trained hard all throught the series.
In October, I began the transition phase of lifting. I am just now finishing the power phase. I have never been a big weight lifter so I was amazed at being able to squat 270lbs 2x on the 4th set, 306lbs on the leg press 2x on the 4th set and 140lbs on the curl 2x 4th set.
Now I'm doing sprint and lead-out intervals along with the power lifting and can not believe how much stronger I am. While doing the 15 second sprint intervals I'm hitting close to 600 watts and the 25 second leadout intervals I'm at a little over 500 watts. (BTW, this was done with 4 set of 5 reps each 25 sec on/35 sec off with 3 min in between sets the day after lifting).
I was just curious if anyone else is experiencing these types of gains? I'm down to 200lbs as of this morning and looks like my goal of hitting 185 by 2/15 is possible with the high volume LSD rides coming up.
Wooooo HOOOOOOOOO!!!!!!!
Tryin2B (lean and mean!) |
| Congratulations but... | GlazedHam
Dec 31, 2003 9:50 AM | | That is pretty impressive, but it is not unexpected to see such an increase in your first or second year. I hope it is not true in your case, but most physiological gains taper off as you begin to reach your genetic/environmental max. |
| Oh, dont' be such a killjoy.... | Patchito
Dec 31, 2003 12:50 PM | | Forget the caveats, that's impressive and I know it feels really good to see how much you've improved. I'm just starting to really think about training, so I've still got a ways to go, but I had a whoo hoo moment last summer when I was in the midst of my 2 minute interval phase. Did a group ride up an hour-long climb (Indian Truck Trail) with a bunch of hard core riders. I wound up putting two minutes on my expert buddy, a minute on this semi-pro guy, and managed to hang w/o a lot of trouble with a nationally ranked NORBA pro sponsored by Trek/JBL. Yeah, I had my moment in the sun amongst my riding buddies. I learned later that he wasn't in top form, but nevertheless, it did wonders for my confidence.
Those two minute power intervals are pretty effective, when's MTBDOC gonna have you start doing those? |
| Actually, that is good news! | Tryin2B
Jan 2, 2004 6:57 AM | | Yeah, you're right about the 1st and 2nd year stuff. I guess I still consider it good news that I have come so far in only 18 months of riding and with less than a full year of intense training. Who knows when or where my genetic limitations will be. I feel with the progress I've made so far that I'm close to being in the top 3rd of a highly competitive class in the Sport division.
Tryin2B |
| Excellent job-weren't you instructed to change... | free-agent
Dec 31, 2003 3:36 PM | | you name from Tryin' to something else?? Great to hear you are doing well, and sticking with it.
I am in my 3rd year of "serious" training and have been doing very similar workouts to you (2nd year following a Morris plan). I am going to compete in expert this year so I am training even harder than last year. I have missed a couple of days due to a trip, but I have also been very happy with my gains already. I am lifting heavier weights right now than I was 3 weeks earlier last year. My highs so far have been (2 REPS)-- Smith squat: 290 Leg Press: 630 Dead lift: 155 Leg Curl: 145
I also had my first 15 sec interval day today (almost puked) and hit a high of 742 watts. Those sure are tough the day after lifting. By the 4th set I had to lay down a bit.
I am also at 156 pounds and would like to be where I was last year, about 145 pounds, for the season.
The one thing I am going to do differently this year is keep lifting upper body all year round. Tiring out at the end of races and not having upper body strength to compensate for tired legs hurt me a bit when it came to the short, steep stuff.
Anyway, thanks for sharing and getting a little training thread started. |
| 2 minute intervals... | Tryin2B
Jan 2, 2004 7:04 AM | | Tryin2B - Gettin2B
I think Tryin2B is still appropriate! I'm tryin2B much faster!
Thanks for the kind words. I think the 2 min intervals will begin after the endurance phase which starts this next week. I know MTBDOC is about to kill me with LSD rides and sprints. I'm hoping to lose lots of weight in the next 3/4 weeks!
How the heck to you press 630lbs!!!???!!! That's a lot of weight. The leg press machine at the YMCA only goes to 306 with full plates. Are you using something on the free weight side?
Good luck free-agent!
Tryin2B |
| 2 minute intervals... | free-agent
Jan 2, 2004 1:10 PM | | I use a free-weight sled that pushes at an angle upwards. Lots of fun. Yep-long, slow rides starting soon. Looking forward to losing a little weight myself-stupid holidays :)
Keep in touch with progress. |
| WOW! You guys are pushing some big weights! I lifted the | merlin
Jan 7, 2004 4:31 PM | | last 2 seasons and decided to just do a lot of singlespeed riding this winter, and some uper body lifting. I really hate the gym. How do you do this 15 second interval? Sitting or standing? What kind of cadence? I have a polar 710 with a power meter and would like to see what numbers I come up with. BTW, I am also moving up to expert class next year. |
| They are basically a sprint interval... | free-agent
Jan 7, 2004 5:48 PM | | I don't pay much attention to cadence. It is an all out for 15 seconds. I mix it up a little and do some different cadences. I do them sitting, but sometimes do the first pedal stroke standing to get rocking! They are tough-I did them again today and almost puked again! Very whoozy after the session. |
| They are basically a sprint interval.- for 15 seconds or 2 min?? | merlin
Jan 8, 2004 8:27 AM | | |
| 15 secs nm | free-agent
Jan 8, 2004 9:28 AM | | nm |
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