Archive for the ‘Training’ Category

It is here – the taper

Friday, February 26th, 2010

This week I noticed that my training time dropped a bit. Not only was I taking one more rest day during the week, but I also was doing fewer repeats when I was on the bike. I dropped an email to my coach, “Am I in the taper?” His reply was the affirmative.

So, what is it? Why should I do it? Is this really going to make a difference?

Tapering is when you ease the stress of your training before a specific event. This is something that I have heard about since I started racing. However, I can’t say I have always understood it or practiced it.

Interestingly, the taper is only as important as the training you have been putting in. Basically the idea is that you have brought yourself to the highest level of fitness you could. You reach a point before the event where to continue the stress of training may create more fitness, but the trade-off in the lack of freshness isn’t worth it.

The taper is the way to hang on to the fitness you have built while refreshing the body. The ultimate goal is that by race day you will have the ultimate equation — Fitness + Freshness = Form.

In the past, I have practiced a mini-version of this. I typically rode with no training in mind — just my normal hard group rides with the guys along with the Tuesday Night World Championships. Then I went into a three day taper: day 1 – hard effort, day2 – off the bike, and day 3 – easy spin. Then it was time to race.

Looking back, I see that was somewhat in vain. Why? Well, first of all, a taper is only as good as the fitness you bring to it. You are not going to increase your fitness with a taper. Also, the period of rest after that initial hard effort probably wasn’t sufficient to give me the best equation for success.

Coach has me following a two week taper. Again, that doesn’t mean that I am off the bike for the two weeks. As a matter of fact, last night I had a workout with some pretty intense efforts! The difference was that there were only about half the number of intense efforts than the same workout at week ago.

My brain argues with that. “I’m losing fitness!” it cries. The temptation is to push myself to test my fitness. That leads us to one of the keys to a successful taper…

Trust.

That is one thing I have this year. I trust that my coach has gotten me to the best possible position for my fitness. I know I have followed the plan as best I could. I say “best I could” because both coach and I know that I have not reached the level of fitness we had hoped for at this time. The odd winter has played a role in that. Of course, everyone else it pretty much in the same boat.

However, I know going into this taper period that I have Fitness. I can focus on the Freshness part of the equation without feeling the need to squeeze for more strength. I also have  trust in my coach. If he tells me that tapering is good for my success, then I’m tapering.

I must admit. There is one thing in which I have yet to build confidence. Just exactly what difference will this exercise of tapering make in my performance? I’m hoping that I haven’t built this up too much in my mind. Will it be something that when I’m out there I’ll obviously feel it, or will it be more subtle? That is what makes all of this fun. I’m looking forward to finding out.

Until then, I’m tapering.

Let me repeat… and repeat

Wednesday, February 17th, 2010

Looking at the stats from the last several months of training and comparing it to my riding before that time, there is one aspect that is similar – the distances. Really, the time is only slightly more. However, the biggest difference is in what I do within that time and distance.

I rarely look at the distance anymore. My computer shows power and time. Distance and speed is irrelevant to me right now. I just know I am supposed to do this much power for that much time. In group rides I’ve been asked, “How far have we gone?” or “What was our average speed?” I fumble with the Garmin to bring up the requisite screen to answer their questions.

Uploading the data afterward, I can’t help but notice how far I’ve gone. For instance, I rode 21 miles last night. I did so in 1.5 hours. It struck me that was about the exact distance and time for when I do my favorite short ride – an over-and-back of Paris Mountain from my home. I even rode on Paris Mountain for the bulk of that time – only I never made it over.

That leads me to the big change in my riding. Before I would have spent that 21 miles going as hard as I could up one side, down the other, and back again.  This year I am engaged in repeats – or intervals.

We’ll use last night as an example. Jim sent me to the base of Paris Mountain. The 15 minutes or so it took me to get there at an easy spin was my warm-up. Once I got there I started up Altamont Road holding 280 watts for 5 minutes. Then it was time to get down to business.

What followed was five 3 minute climbs up the first portion of the road starting near the CVS. After pushing it up for 3 minutes between 300 and 350 watts at VO2 levels, I would turn around and spin easily back to the bottom and through the CVS parking lot so that I could push it up once again.

Then I pedaled down State Park Road for around 10 minutes before returning to the base to do three more repeats on Altamont Road. This time I was to do 2 minute intervals 300 – 350 watts with 4 minute rests between. So, I managed to ride for 15 miles or so and never even reached The Wall at Audubon Road.

Why? There aren’t any hills like that in the race Saturday. True. However, I’m not doing this hill work in preparation for that race. I’m planning ahead for a future A race I have set on my calendar. Still, these hill repeats also help me in any situation.

Hill Repeats help strengthen your legs. Yes, you can do work in the gym with weights, but that does not directly translate to cycling power. Weights can help give you a foundation of strength, but then you have to fire those legs in a cycling motion.

Repeats allow you to push hard for a period of time and then recover so you don’t blow up. You quickly notice that your cardiovascular muscles are not being stressed as much while your legs get more tired with each new effort. Like lifting weights, you take your muscles to the limit and then allow them to build back in recovery. This is what leads to new strength.

Also, the best way to prepare for climbing is to climb. I’ll admit I would prefer to just find a mountain somewhere and climb to the top of it. I’m sure Jim will be including some stuff like that as we prepare for French Broad River!

What is bad about this? It is boring. Basically, you go over the same ground over and over with your eye on the wattage. The only way I make it through is to rejoice as I count down the remaining repeats I have left and trying to compete with myself to hold a steady wattage through all the repeats.

Last night was another issue. It was COLD! I left the house and it was in the upper 30s. The wind was picking up and then the sun started to set. By the time I was done the temp was in the lower 30s with a “feels like” temperature in the 20s.

At first I would warm up while I was climbing and then my fingers would freeze as I descended to start the next repeat. By the last one, it didn’t matter. My fingers were numb as I made my way to the finish. Then it was home in the near darkness.

At home it was slightly warmer because I was off the mountain and I was shielded from the wind. This caused my hands to begin to warm and the blood to start pumping through the numb finger tips. I’m not kidding… the pain was excruciating! It reminded me of the time as a kid when I was out sliding on a pond and then ran into the house to warm my hands in hot water. OUCH!

Back to the idea of repeats – or intervals. It isn’t just hill repeats that have been different this year. Almost all of my rides involve efforts followed by rests. I can tell a difference in my normal riding because of this.

If you just go out and ride for a certain time, you end up slowing down. Your body normalizes. The intervals shock the body repeatedly allowing you to exert more effort and pushing you “above normal.”

Ultimately, that is my goal… to ride “above normal.”

Trust the plan

Thursday, February 11th, 2010

As the new season comes upon us (the Greenville Spring Series is only a bit more than a week away), I find myself encouraged with where I am.  Sure, race day performance will really tell the tale, but at least I’m excited with the possibilities. There is one thing to which I have to attribute this new confidence.

Coaching.

There is no way I would be at the fitness I am without the employment of a coach. It isn’t that I have learned something earth shattering. I could most likely have found a training plan online, learned more about the TrainingPeaks software, and gained the knowledge to see progression. It still wouldn’t have made the difference that I am seeing now.

Why? Accountability. All of that stuff has no human interaction. How many times have I climbed on that trainer and completed my drill when I would have rather been somewhere else? How often when in a drill did I feel like cutting a corner here or there to avoid the pain? The powermeter doesn’t lie. I knew my coach was going to see the data and he would know I wasn’t giving my best.

Encouragement. I’m not saying my coach is a slave driver. There have been times when he has sensed a struggle and has adjusted my training to help me over the hump. More than that he has simply been a cheerleader to keep me “trusting in the plan.” When I’m lost in the data, he comes along to explain it in ways that keeps me seeking to improve it. When recently I struggled with team dynamics and frustration with my lack of riding skills, he came along side to teach proper tactics and pull me out of the funk.

Experience. It is one thing to have knowledge. I’m learning quite a bit about the science and equations of training with power. Sometimes I can anticipate what my coach is going to say as he assesses my power data. However, it has been said that wisdom is knowledge with experience. My coach has been there and done that. How does all that information translate into real life? Coach knows.

I’m sure that if you have a coach you think I’m describing yours! These points are not exclusive to just mine. Where ever you are, if you want to move your game up several levels, I encourage you to consider a coach. If you are in the Upstate then you’ve got to consider Jim Cunningham at the Greenville Cycling Center. Even if you aren’t in Greenville, he can coach you — whether you are a beginner or a professional.

Was this a commercial? I’m sure it comes across that way, but it is a sincere testimonial. I was skeptical as I entered the relationship. I knew having a coach could help, but I figured I could probably do nearly as well on my own. Looking back over the last three months, I realize now how naive I was. Wow! Has it only been three months? How much farther can I go in nine more? Jim has me believing! All I have to do is “trust the plan.”

The function of form

Tuesday, February 9th, 2010

I’ve gotten to where I don’t really analyze my ride data until I get the file with mark ups from my coach, Jim Cunningham, of the Greenville Cycling Center. He ends up doing a much better job of finding the various efforts. Plus, I like the anticipation of finding out what he is going to say about my execution and progress.

After Saturday’s ride he commented in the report: “Wow, MEGA epic TSS points at 345.5!” This is something he comments on regularly. It took me forever just to figure out what it meant! Time Sweating in Saddle? Actually, it means Training Stress Score. It is a fancy way of saying, “This is how hard you trained today.”

Let’s say you rode for 1 hour at your functional threshold – as fast as you could for that period – you would get 100 points. Or as Joe Friel puts it: TSS = (sec x NP x IF)/(FTP x 3600) x 100. In other words, to get your TSS for a given ride you multiply the amount of time you rode in seconds by your normalized power and the percentage of your FTP. You then divide that by the number arrived at during your FTP test times the number of seconds in an hour. Finally multiply it all by 100.

Got it?

That is why I use TrainingPeaks.com and WKO+ – not to mention a coach to explain it all! It is enough for me to know whether I have reached the desired TSS for that day. There have been several times where I haven’t, so to hear that I’ve exceeded the desired amount is good news.

Ultimately, TSS leads us to CTL and ATL. Your Chronic Training Load is the accumulated effects of the TSS over a given period. For me that period is 42 days. Your Acute Training Load is the shorter term effects of the TSS. For me I consider the last 7 days.

The balance of your fitness and rest during those times is your TSB – Training Stress Balance. That is what a racer is talking about when he says he is in “good form.” Hunter Allen gives this simple equation: Form = Fitness + Freshness. The goal of every racer is to reach their A race with the best combination of Fitness and Freshness.

According to Jim, my CTL is doing great. However, just because my body may be strong and able to put out power doesn’t mean I’m ready to go race. I’ve been exerting a lot to get that fitness and that has led to some tiredness. You could say the tools are there, but I’m too tired to use them. So, I am not on best form because Form does not equal Fitness + Tiredness.

I could take some time off and that would bring the Freshness back into the equation, but if I don’t keep training at a certain level I will lose my Fitness. Form does not equal Unfit + Fresh. It truly is a balancing act and the goal is to combine the stress of exertion with the healing effects of rest. If you time these things correctly, you can arrive at your A race with proper form — Form = Fitness + Freshness.

Thankfully, it is all science. With my Quarq CinQo powermeter, WKO+, and a knowledgable coach, I have all the tools to make this work. It is cool to watch the little blue line move across the Power Management Chart in WKO+. I watch it graph upward as Jim puts the hurt on me and then it drops – like this week when I am not on the bike as much. However, I know that next week it will start climbing up again. I also know that it will climb higher than last week. So the CTL continues to climb until my A race.

I’m still waiting to sight that mythical animal called the Taper. The Taper is the final combination of Exertion and Rest before the A race. Jim speaks of this time with great reverence (okay, I’m exagerating) because the plan says that after the Taper I will truly begin to experience the results of the work I have done since November. I feel like Jim is the scientist and I am the beaker. He keeps putting in a combination of efforts, rest, time, and instruction. The beaker is starting to put off smoke, but we won’t know for sure if the experiment is a success until we pour it out for the A race.

To be honest, I don’t know what to expect. For now I’m just having fun watching that little blue line continue to make its steady way up the chart. The function of form is to give the best opportunity for success possible. Then it is just up to me and the bike.

Ah, a rest week

Monday, February 8th, 2010

Last week was a full week. Sure, the riding made it busy, but there was plenty of other stuff going on to make it a hard week. By the time Sunday rolled around I was ready for some time off the bike. Then I saw that I had a 90 minute workout scheduled. Thankfully, I also saw that this week will be a rest week.

Now that doesn’t mean that I am off the bike entirely, but it does mean that I have less time on the bike. I know my body needs it and I believe my mind will enjoy it too. We’ll see what it does for me the following week.

- Monday – No bike
- Tuesday – No bike
- Wednesday – Core workout/30 minutes on bike
- Thursday – 60 minutes on bike
- Friday – 90 minute endurance ride
- Saturday – 2 hour 45 minute endurance ride
- Sunday – No bike

Only 6 hours on the bike certainly seems like a rest after 10+ hour weeks for the last two. I realize that even 10 hours is a rest week for some cyclists. However, I’m not at that level.

So, what do I plan to do with those four hours? I’m going to catch up doing some of the things I wish I could have been doing while I was on the bike! So, the rest week won’t have a lot of rest — but I know I’ll come out of it with a bit less stress.

Let the rest week begin!

A Cat 4 brain in a Cat 3 body

Sunday, February 7th, 2010

If you saw Friday’s Twitter Trail, you probably know that I wasn’t looking forward to Saturday morning’s Upstate Winter Bicycle League. I did it anyway and after a very rough start, I’m glad I did it. I’m learning a lot, but sometimes learning isn’t much fun.

There were several things that happened during the week (not related to the bike) that had me emotionally and mentally reeling. To make matters worse, the weather had me stuck on the trainer except for Monday. All I wanted to do was sit by the fire and read a good book!

I got on the bike anyway and started out from home to the new location for the start of the UWBL. Before I could even get down East North street I was beginning to feel warm. That was a good sign! Perhaps it wasn’t going to be as cold as predicted. Not only that, but I could see blue sky on the horizon. Hmmmmm. This might be good.

We rolled out with a slightly smaller group than some. Perhaps there were other people not really wanting to ride for 80 miles! I wasn’t complaining. A smaller group often means faster speeds and less trouble.

Jim had given me instructions not to participate in the sprints unless I did so in the final one. That being the case, I sat in most of the time, but did go off the front one time on a hill. It was my way of letting loose some of the pent up emotions from the week.

As I was doing so, Andy Baker came up beside me. “Are you doing intervals or something?” he asked. I replied, “Why not?” Sometimes I get really tired of the “Peloton Rules.” I just want to ride my bike. We weren’t sprinting. I was gaining no advantage. I just wanted to go hard for a couple minutes! What is wrong with that? I did my thing and then slowed to wait for the group.

Later Andy came up to explain that he just didn’t want me to shoot a wad in the sprints and then be frustrated at the end when I didn’t get a finish that I would like. I did appreciate his willingness to offer advice and I know what he said was true. However, I had to point out, “I’m not supposed to be going for sprints today.”

Well, the first sprint did come. I was a little frustrated. Not because I didn’t think I could mix it up, but because my team was trying to get some points for Eric. I felt like I was hanging back on them.

I decided I wouldn’t go hard, but would try to stay in contact with the leaders and finish as close to the front as I could. However, I started out pretty much toward the back. Moving my way toward the front I saw a group of my team mates sliding back. They had given what they could to stretch things out and here I was cruising along.

I then moved into a six man group with one of my team mates. Feeling that it would be good for me to help in someway, I motioned for him to get on my wheel and I would try to help move him closer to the front. He is a very strong rider and I thought just a little bit of help might get him in contention.

He didn’t follow. I was a bit confused at first. Then I looked ahead – I could now see the lead group. There was Eric and another POA rider. Ahhhh, I thought to myself. He didn’t follow because we had two guys up front. So, I backed off as well.

Later at the store stop, we were talking about how we were feeling. I joked, “I’ve got a lot — for about 30 seconds.” My team mate expressed he didn’t care for the way I worked in the attack. I explained that I went back because I realized the situation and didn’t want to pull the group up to our guys. Finally, I just rode away. Emotionally, I wasn’t ready to deal with this.

I think most people will tell you I want to learn. I will take advice. However, I’m not going to get run over. I’m willing to learn — just be willing to teach.

It was crushing. I’m sure all the other stuff of my week had something to do with it, but I felt like just riding off alone to home. Forget the team.

The back of the group is where I sat for sometime. Eric came up and put his hand on my back, “Don’t let the words get you, man.” He said, “We’ll get this stuff worked out.” I really appreciated that and it lifted my spirits a bit.

Before long, it was time for the next attack zone. This time I decided to forget my instructions (Forgive me, Coach) and try to help the team if I could (and hope I didn’t unintentionally do something I wasn’t supposed to). I found myself toward the front with some of my team mates including Rodney Dender.

As the two of us moved on the front I said, “Okay, what am I supposed to do?” He replied, “Just get in the line and hold a steady tempo while pulling through.” That is exactly what I attempted to do.

Cleve Blackwell was way off the front as I settled in with two other riders in front of me. They kept pulling, so I kept sitting on. Finally, they shifted over and I moved on point trying not to push too hard.

It wasn’t long before I noticed the gap to Cleve was dropping. I picked it up just a tad and then glanced back. There was a good sized gap. So, rather than sitting in no man’s land, I sped up to get behind Cleve.

Before long I felt the presence of some other riders. There were now about five of us and it appeared Andy Baker and Cleve were working together. I knew I wasn’t going to be there at the finish, but I wanted to stay with these guys until some of my team mates showed up.

Finally, they did and I knew that it was time for me to get out of the way. Still, I felt I had helped by keeping one of our kits up on the front and allowing the team to let others do the chasing. Even so, in the back of the mind I wondered if I had done the right thing. Let’s just say that I didn’t have a lot of mental confidence at that point! By the way, Eric won that one.

Now it was time for the final sprint of the day. This was the one I was actually supposed to get involved in IF I was going to mix it up in any of them. Earlier I had heard Rodney talking. He said, “Guys, if there is a break, let me go. I can stay with them and you guys won’t have to work so hard.”

Well, at the beginning of the attack zone, I found myself on the front. This was not where I planned to be. It wasn’t where the people around me planned to be either! They all disappeared. I just kept spinning along easily waiting for riders to come up with me. Not wanting to get freight trained, I began to ease into a tempo I thought would keep me safe.

Suddenly, Steve Sperry came flying around me. I expected more to follow, but no one did. Looking back, a gap had formed. I then looked ahead and thought, “Okay, I’ll go with Sperry and I’m sure I’ll get caught at some point. Rodney knows I won’t be able to hold it, so he will be in position to allow others to chase and then take over when he gets here.”

You know, I like Steve Sperry. He has always been very kind to me and when we’re out on the road, he gives me very good tactical advice. It was kind of neat to be up there with just the two of us taking the wind for each other.

“We’ve got to make it to the golf course before they catch us,” he explained. I did my best to help him accomplish that. Unfortunately, just before we reached it, we got caught. Once again it was Andy and Cleve towing some other riders. I was happy to see one of them was Rodney.

Rather than backing off, I tried to stay with the group so I could be there to help the odds with Rodney. I was starting to believe I could do it as we turned onto Highway 20. Unfortunately, I didn’t realize that the transition onto that road can be tricky.

You have to climb up to the turn and then there is a short downhill before you go into a sweeping left turn that puts you (at least on this day) dead into a headwind. I tried to catch my breath for just a second as we made the turn and the other riders accelerated. Too late I tried to match it and a small gap formed as we went into the headwind.

It was over at that point. They were sooooo close, but I just didn’t have the juice to close it down. I realize now I should have just gone into the pain locker when we made that initial turn and hung onto the group until we all got into the wind together. At that point I could have been shielded and might have recovered a bit.

As it was, the second large chase group came past me. I let them go and watched the race unfold before me on the long stretch of straight road. I watched them cross the train tracks as two groups. Then they crested the hill that took them out of my view — still two groups.

By the time I crested the hill, the only riders I could see ahead were the ones that were spit out the back of the field. Later I learned that the second group was never able to close the gap. Rodney went on to lead out Sperry who took the win. Rodney did that because he knew he did not have the points to affect the overall lead.

You know. I am improving physically. I am doing things that I would have never dreamed of last year. Sure, I got dropped on that last attack, but I went farther than I ever have before and I was racing with the Pro-1-2 guys. I wonder what it will be like when I’m back with my Cat 4 brethren?

There in is my greatest weakness. I definitely have the power of a Cat 3 racer, but I have the tactical knowledge of guy who just moved up from Cat 5 to Cat 4. I’m still trying to get a handle on my bike handling skills and race knowledge.

At the same time, I don’t think I’m foolish — that would just be true if I kept making the same mistakes over and over again. I REALLY AM TRYING TO LEARN! Before the season is over, I hope it becomes obvious to more than just myself.

Make sure your head is in it

Tuesday, February 2nd, 2010

So much of cycling is mental. You can work and work on the physical aspects of the sport, but you’ll never get all you can out of your ride unless your mind is in it. This is definitely true in racing, but the law extends to training as well.

It is amazing how when your mind is in gear, you can do things that you didn’t realize you could. For instance, I struggled for a couple of years trying to break a 12 minute ride up Paris Mountain. Finally, I nudged below it. Then with some mental encouragement from friends, I smashed the 12 minute mark by nearly 30 seconds. Physically, I was pretty much the same. Mentally I was given reason to believe.

It works the opposite way as well. That is what happened to me yesterday during one of my proscribed workouts. I’m waiting for the feedback from my coach and I bet he is thinking, “Where was his brain?”

I got started off on the wrong foot because I was rushing to get on the bike so I could have enough daylight to finish the session. The start time was just a few minutes past my target, so I was feeling a little better. Then once on the road I realized I had not confirmed that the Garmin Edge 500 had picked up my Quarq CinQo powermeter. Sure enough, I wasn’t reading any watts.

That problem solved I headed out into the park to do my 20 minute warm-up. As I was moving along I started to argue with myself what I was supposed to be doing during this portion of the workout.  I knew it was supposed to be something other than just spinning along, but I couldn’t remember. I should have just stopped and checked my handy dandy TrainingPeaks iPhone app, but I was still driven to get to the meat of the workout and beat the dusk.

TrainingPeaks iPhone application

TrainingPeaks iPhone application

So, I missed the 5 minute at 100% FTP portion of the warm-up. However, I did make it to the base of Piney Mountain Road. The good news is that it appeared that I would have plenty of light to get in this portion. I stopped to make sure I was aware of what I was supposed to do: 7 X 90 – 60 seconds seated at 350+ watts and then 30 seconds standing at 500+ watts. This was to be done on a 6% – 10% grade. Welcome to Piney Mountain Road.

Piney Mountain Road

Piney Mountain Road

The first three went off without a hitch. As a matter of fact, I was feeling really good. Then the phone rang. I stopped to check the message and returned the call. Ten minutes later, I was back at the workout. Now I was quickly losing daylight and my fingers were getting cold as the temperature dropped.

That fourth attempt felt completely different. My mind was reminding me of my mess up in the beginning and berating me for answering the phone instead of staying on task. Attempts 4 – 6 were solid, but not with the same feeling.

The seventh attempt started out okay. I had myself psyched up for the final push. Even the 60 second portion progressed well. However, in the back of my mind I was thinking that the final 30 were really going to hurt!

I shifted down and tried to register over 500 watts on my computer. The returning home from work traffic was starting to pick up and cars were zipping by me inches to my left. Then my legs just quit. I started to swerve as I willed my legs to pull and push the pedals around. Zip! Zip! went a couple of cars. Then I lost my nerve. I sat and the session was over.

Gasping for oxygen, I then tried to move into the next portion of the ride — 20 minutes at 245 – 265 watts. Of course, light was starting to fade and I knew I could not go too far from home. That meant more traffic and traffic lights. With each rush of traffic and stop at a light, my mind drifted further and further out of focus. Even though I worked pretty hard, I still only ended up with a 212 average for that 20 minutes.

Finally, I arrived at home in the dark. I was supposed to do another 10 to 15 minutes easy spinning. However, as I pulled into the driveway, I saw my family sitting at the dinner table in the warm light. Forget the spin. I’d just stretch and then go join them.

Later, I went out to get my bike and looked at my computer. I had forgotten to stop the timer when I got home! Yep, I think I’ll just chalk that one up as “just one of those days” — one of those days when my mind just wasn’t in it.

Halfway to winning the Tour de France

Monday, February 1st, 2010

One thing that has changed for me over the last couple of months is my weight. Up until November I was fluctuating in weight between 175 and 180 pounds. At 6′ 2″ I was anything but fat, but I knew I could lose some pounds and still be healthy – actually more healthy.

I figured at some point my coach would start pointing out that I could go faster with less weight and he would start putting me on some structured diet to help me safely lose a few. However, he never got a chance! The training itself along with me dropping a couple of habits — ice cream late at night and plenty of sodas — has me down to 165 pounds without any structured diet at all. Basically, my diet is eat anything I want in moderation and don’t eat late at night.

But what does this mean? Why is it helpful for me to weigh a few pounds lighter? Is there a trade-off? Can’t you lose too much weight?

First, a little history. Entering college I weighed 155 pounds at 6′ 1″. After my freshman year I worked as a cook at a camp. My mates and I did workouts every evening and I ran up and down the mountain paths each day. Oh, and I ate like a horse! That brought me up to 165 pounds and I thought I was one buff dude!

I maintained this weight all the way through college and into marriage. It really wasn’t until early 2000 that I began to pick up some “non-muscle” pounds. Finally, by 2006 I was up around 185 and worst of all I felt awful. That is what got me back on the bike.

So, I know that my frame can handle less weight and still be healthy. I haven’t spoken to my doctor, but I think my ideal weight is between 160 and 165 pounds  lean muscle. It’s pretty obvious from where I’ve lost my weight this time. Exactly where I wanted too — around my waist!

I’m feeling great health wise and I get the added advantage of a greater power-to-weight ratio. Before training, my ratio was 3.41 and now I’m sitting on 3.86. That bodes well for my goal of nailing at 11:15 climb up Paris Mountain later this year.

How do you arrive at your PW ratio? Take your weight in pounds and divide it by 2.2. This gives your your weight in kilograms. Then you take the power you can sustain from a 20 minute time trial effort and divide it by the first number. In my case, it is 290 watts / 75 kg = 3.9.

Okay, so practically, what does this mean? It means that I have managed to increase my wattage and lower my weight and that means I have more speed. Imagine a 1966 Shelby Cobra (light weight big power) going up against a souped-up 1968 Impala with the same horsepower (big weight big power). The cars have equal power, but one is heavier than the other. The Cobra is going to smoke the Impala!

If I can maintain the current weight and increase my power output, then I can shave seconds — 30 seconds or more — off of my time up Altamont Road. While it won’t have as dramatic of an impact in the races I’ll do this year, it will help me in two races I am targeting — River Falls and French Broad. Both of these have sustained climbs.

What I want to be careful of is reaching a weight where I begin to lose my lean muscle and my power drops. I’m more interested at this point in increasing my power than in losing more weight. I have a life outside of cycling and I don’t want to end up looking like a winner from Survivor Island!

I’d like to have a power-to-weight ratio over 4.0. That would put me squarely in category 3 levels. As it is, I am at the low end of that category. Oh, you want to know about professionals capable of winning the Tour de France? They are just under 7.0!

Hey! I’m halfway there!

There is a dent in my sprint

Friday, January 29th, 2010

Had an opportunity to ride with my coach yesterday. He was along to help evaluate my sprint. I really appreciated him coming out especially since he was a bit under the weather.

Speaking of weather, it was beautiful! The temperature was in the upper 50s and the sun was shining warmly. It was a bit breezy, but nothing like Monday!

I really wanted to impress him. He has said that since we have started this relationship he has been surprised by two things – 1) my leg speed, and 2) my potential to be an adequate sprinter. What I mean by adequate is that it certainly will never be my strength, but that I might surprise a few people if the situation was right. In our session, I wanted to give him more reasons to believe!

My first mistake was that before leaving the office I stopped by the coffee shop and got a rather strong brew of Pumpkin Spice coffee. I was nursing it as I rushed home to change and then headed to Cleveland Park. I took one more swig before hopping on the bike.

During the warm up I felt just fine. Then it was time for me to do 6 x 8 second all out sprints with a 4 to 5 minute recovery between each. We came into the straight where I was to launch and then I attacked.

Right off the bat I felt very sluggish. Jim had told me to start out at a higher cadence than normal and then shift into the harder gears as I got my leg speed up. There were a lot of things to think about with my form, cadence, and time. I didn’t feel focused at all and when I looked down at my meter near the end of the sprint I saw the low number of 888 for my power. Yuck!

Turns out I didn’t impress Jim at all! First, I had gone the entire time with my hands on the hoods. Second, I was leaning too far forward. Third, I started in too easy of a gear. Fourth, I shifted too soon. I’m sure there were more problems, but I can’t recall them at the moment.

Here’s the deal – other than the starting out in too easy of a gear, this is how I have always sprinted. Typically, I put it in the hardest gear I can and spin it out. What I learned in my session is that my typical way of sprinting might produce a peak of 1300+ watts, but it also means I can’t hold it and I begin to bog down.

So, it was back to the drawing board for the following sprints. I tried varying cadences and positions on the bike. Finally, I was in the drops, learning to have a neutral spine, keeping my rear near the seat, and shifting properly. I might not have been going very fast, but at least I was starting to look more like a sprinter!

About the third attempt it hit me. I started to feel very sick to my stomach. I knew my heart rate was no where near maxing and the efforts, though intense, were very short. Why was this happening? I even started to get stitches — which I haven’t had in a year or so.

All this — the stomach, the numerous things to consider as I sprinted, and the seeming low output on the wattage — had me reeling and I was pretty frustrated. Jim then had to go and I was left to do the remaining 45 minutes or so by myself. As I continued the cool down I got slower and slower as my stomach felt worse and worse. I kept drinking water hoping it would help clear things up.

Finally, toward the end I started to feel better. Looking back, I’m certain it was the coffee. Besides being strong I don’t typically drink coffee that soon before I ride like that. Another lesson learned!

Toward the end of the ride I was stopped by a LowCadence.com reader. He talked of how he had started out climbing Paris Mountain in a triple in 18 minutes and now he has graduated to a compact gear and is down to 14+ minutes! The thing I needed to hear at that point was that this blog had been an encouragement to him. Suddenly, my stomach was feeling really good!

At home I took a look at the data and it actually wasn’t as bad as I was feeling. My max wattage for the session was 1374 watts. That is just short of my desired 1400. None of the attempts registered a max below 1000 with most being between 1200 and 1300.

So, the bad news is that I have dent in my sprint. I’m technically a mess with form and technique. I am not comfortable doing things right because I have had bad habits for some time.

The good news is that with Jim Cunningham as my dent remover, I have potential to see some good improvement in this area of my riding. When I finally train myself to sprint like I am supposed to, I think I’ll feel much more confident in the races this year where we’re all putting the hammer down for the line.  Wow… me as a sprinter! I’m starting to feel more sexy already!

Look what the wind blew in!

Tuesday, January 26th, 2010

Funny how the weather can completely change a course you have ridden many times before.  That was the case for me on Monday. It wasn’t rain, sleet, or snow… it was the wind that made life miserable.

Now, don’t get me wrong. Jim, my coach, was trying to make me miserable – wind or no wind. The workout for the day called for a 20 minute warm-up that included a five minute effort at 280 watts. Once I finished that I was to do six sprint repeats up the Bi-Lo side of Piney Mountain.

These repeats were to be 90 second attempts. For the first 60 seconds I was to remain seated and hold an average between 295 – 320 watts. At the 60 second mark it was time to stand and attack with an average of 335 – 380 watts for the final 30 seconds. I took 3 minutes between each attempt to recover and go at it again.

I wasn’t given much time to recover before spinning into a 20 minute ride between 245 – 265 watt ride. It wasn’t until I finished that effort on the rolling terrain that I would be allowed to slow a bit and just enjoy the ride home. That is if the wind would allow me!

Piney Mountain (which really isn’t a mountain, but a hill) has a winding slope that is between a 7 and 10% grade. I started my first attempt feeling pretty good. As I started the lap on my Garmin and increased the wattage I was suddenly slapped by a wind coming at an angle from my left.

The wind would swirl and gust. I would lean into the wind to keep from being blown over and then suddenly there would be no wind and I would have to gather the bike to keep from swerving into traffic. It made the effort hard and it was hard to maintain a momentum.

On the way back down was worse! I descended with much more speed. As I would approach a certain section where there was a break between the houses and trees, the wind would slap my front wheel and attempt to jerk me to the left.

I was glad to finish the tedious job of finishing the repeats. I think I would have actually enjoyed the efforts and the pain they caused had it a nice day in early June. As it was, it was a cool day in January and I still had a ways to go to fight the wind.

The rolling course I followed for the 20 minute effort was one I have ridden many times before. I have knocked it out without a thought. It was the wind that made it tough. I started to think that this might be how the weather would be when we race the Spring Series. If we have wind like this…. I’m not so sure I won’t to stick my neck out. As Zac at Sunshine Cycle Shop said of such an event, “There will be blood.”

I rolled into the driveway quite happy to be finished. The wind certainly added to my work. I’m looking forward to that nice day in early June.