Archive for the ‘Training’ Category

Here we go again

Tuesday, August 24th, 2010

Last night was wonderful. After getting off work, I argued with myself about getting on the bike. A meeting had gone long and I knew the beautiful redhead needed me at the house that evening. Maybe I needed another day off the bike after the rough Friday and Saturday. I’m glad the “get on the bike” side won.

When I got home my wife said, “You’re going out riding, right?” I replied, “Well, I’m home later than I planned. What works for your schedule?” She looked at the clock above the stove, “You’re going out for an hour? That would work perfect for me.”

So, after saying hello to the Things Three, I headed out on my bike. I could tell right away that it was going to be a good ride. Yes, I was a little sore after my efforts over the weekend, but I could even tell my legs LOOKED different. They were even starting to FEEL different. There was a little bit of the snap coming back.

It was like going back in time. Jim, my coach, hasn’t given me any training objectives yet. I’m just going out and trying to find my legs again while working through the stiffness in my neck and getting comfortable on the bike. I simply headed out to Cleveland Park to do laps just as I did back in the beginning of cycling days.

The 8 minutes or so it took me to get from my house to the park gave me time to loosen up a bit, so when I got onto the loop within the park I started to open up a bit… though slowly. I still wasn’t paying much attention to the computer. It was all about feeling the bike again.

On one lap about 25 minutes in I came upon two riders who were spaced out. I could tell they weren’t together. I went around the first and then came up on the second one just as we started the climb onto Woodland Way. I really wasn’t trying to drop him or anything. It was just that I had been pushing it a bit — though I admit that coming around him on a climb made me put out a tad bit more of an effort. :-) I launched up the grade and took a glance at the computer. I was climbing at over 600 watts! Ahhhhh, I was leaving that guy in the dust!

I crested the hill and then swooped down toward the doggie park. Suddenly the effort caught up with and at the same time, so did the rider I had passed earlier! He didn’t slow as we started to climb this more shallow grade. I put out an effort to get on his wheel. I found it harder to stay there. Later while looking at the data from my ride, I saw I was pegging 187 bpm during that period. Yeah, that would explain that feeling I had in my stomach!

Then we got separated at an intersection. I thought he was long gone until I reached the Woodland Way climb again. There I could see him just ahead of me on the climb. Once again I put out an effort and got up to his wheel before we reached the crest. However, this time he dropped me for good on the Woodland Circle climb. I let him go.

In the past, I would have kicked myself for not being able to stay with him. Here I was all duded up in my Low Cadence kit, shaved legs, and fancy bike. Yet, here was a guy who looked more like a recreational rider taking it to me. I didn’t kick myself. I laughed at the situation.

No doubt three months ago I would have been able to leave him in the dust. No doubt three months from now I will be able to do so again. Right now it is just kind of reinvigorating to go back to those early days when it was all new to me and every rider was a question mark. Also, just being on the bike is enough. I have nothing to prove.

On the other hand, it was an evening with my first feelings of that competitive urge. That too was a welcome feeling along with the new snap in my legs. In so many ways I am beginning again. This time I am going to take the opportunity to enjoy the journey even more.

A wonderful life – twice

Wednesday, August 18th, 2010

Wow, it is a busy time! The blog has had to take a back seat. It isn’t that I don’t have things knocking around in my head that need to get out. It is just that I know how much time it would take to sit down and get it down on the keyboard. I never get around to it.

I am excited though. As I wrote in a tweet earlier today… “Wednesday… Thursday… ‘Ride-my-bike-day!’” Friday I should be able to ride my bike on the road again! It will be interesting to see what happens.

1) I have not exerted myself nearly to the point where I have in the past. Most of my trainer rides have been one hour spins. Recently they have had an average of 130 -140 watts with some efforts in there of 5 – 10 minutes at around 250 watts. The max wattage I’ve been hitting would be in the low 400’s. In other words, I’m starting to wonder if I might fall over on the side of the road if I attempt a ride of any distance.

2) Now that I am actually going to put the bike out on the road without the safety of my Cycleops trainer holding me up, I am starting to wonder how I’ll feel about that. Will I find that I’m nervous about staying upright? Will I freak out if I find myself in a tight spot? That would not be good. Confidence on the bike can be everything when it comes to handling.

3) What if I get out there and it is a big let down? I’ve been counting down the days for three months now. What if I get out there and the thought comes to my mind, “What did I ever find enjoyable about this?”

Friday morning I go in for more X-rays and I am 95% sure that Dr. Johnson is going to release me to be able to ride again. He will probably tell me that he doesn’t want me to race in a field where there would be a greater risk of crashing. However, I won’t be ready for that anyway.

My boss has given me the rest of the day off. My plan is to spend a good portion of that day out on my bike. I have no plans for a route. I think I will just go and explore some of my favorite places from my past times riding. Funny, even writing about it is somewhat emotional. The emotion doesn’t come because I will be back on my bike. It is there because of the realization that I was only a millimeter or so away from never being able to do those things again.

It is sobering… but liberating as well. The fact is, that didn’t happen. I refuse to live my life based on “what could have happened.” I have been given a wonderful life – twice. Everything from here is extra!

Stay tuned. I’m thinking of something interesting for Saturday, August 21. That is, if I get up the nerve!

Oh yeah, that is how it felt

Wednesday, August 4th, 2010

Climbed back on the trainer again last night. That makes about four days of at least some spinning. The first few times I was spinning at a high rpm in an easy gear for about 30 minutes. Last night I dropped the gear about two sprockets and still kept the rpm over 95. An hour later I stopped. Ouch.

You start to realize just how in shape you were once you stop exercising for a period of time. I remember back when I was racing in May. It was my concern that I just wasn’t in shape enough! I could go out there and hang tough for the first part of a road race, but I would start to fade toward the end. Ha! Compared to now? There was nothing to complain about.

I don’t even consider myself training right now. This is pre-training. My body isn’t ready for serious training.

Woke up this morning feeling kind of worn down. Oh yeah, I remember that. It is the way you feel when your body is trying to recover from the shock of exercise. At first you think you must be coming down with a cold or something. I’m not worried. I just need to rest a bit today and then get back on there tomorrow night. The strength will return.

One thing is for sure, all this time on the trainer has me yearning for the outdoors.  I find myself fantasizing about a Saluda ride. I’m even looking forward to another climb on Paris Mountain. I want so much to feel the heat of the sun, the rocking of the bike, and see the changing scenery around me.

18 more days!

Life catches up to you

Thursday, July 15th, 2010

Funny, life is often like a closet. You organize it to clear up some space and then before you know it you find that it is filled up with more stuff. Unfortunately, that has been happening to me and the bike.

My closet got cleaned when I had my accident that took me off the bike. It certainly wasn’t that I wanted to empty that part of the closet! Still, for a couple of weeks that space was a vacuum waiting to get filled.

I did get back on the trainer and the first week of the Tour De France put in about 7 hours of trainer time. Then LIFE hit me and the vacuum of the empty spaces started to pull in other fillers. The bike — my Tour De Basement — suffered because of it.

On a positive side, I needed to devote more time to some areas of my life. I’m in a time of transition at work. There are also changes taking place at The Worthwhile Company. Of course, there are always more opportunities to spend time with your family.

All those things have pulled me away from the bike. In some ways, it has been a reality check. When I step back and look at it honestly, I have to accept the fact that the bike was probably taking a little too much space in my closet. I realize that not only did it take away from the time I have to spend with other important things, it also saps the amount of energy and motivation I have to devote to those things.

Now, this isn’t an announcement that I am giving up the bike! Oh no. I miss the bike and I can’t wait to get back onto it. However, I do believe I am much wiser in how I’ll approach the bike when I get back on. The bike needs to enhance all aspects of my life — not take away from those areas.

Basically, what this means is that I am going to have to have more realistic goals concerning my competitive nature. To this point, I have been driven to always be at the front. That is why I was so pumped to be at the front in the Category 4 peloton. However, I also understand the devotion it took to get there!

As I have now moved up into the Category 3 field — and more than that, the 35+ Masters field — I understand what it will take to move up into the upper ranks of that group. Do I doubt that I could do it? Absolutely not. Do I think that it would be best for me to give that amount of devotion to the sport to get there? The answer is no.

My approach must be that I will be as competitive as I can be with the time I am able to give. That means I may end up being field fodder at times. It means I will be a worker bee and not a podium finisher. The competition will have to be within myself. More than that, the objective (at my age and status in life) needs to be focused more on having fun and staying in shape than on winning races and moving into a new, tougher category.

We’ll see how that works out. I’m a competitive person and I do love riding my bike. We’ll see how long my closet will keep the new arrangement!

My Tour De France

Monday, July 5th, 2010

The Tour De France got underway Saturday with the first stage on the road covered Sunday. Wow, the Prologue lived up to its billing — even the (IMHO) overhype between Contador and Armstrong. Sunday’s stage also gave some unexpected (if painful) twists with the crash in the final meters. It’s been great… but this blog isn’t about the racing over in Europe.

Saturday, I started my own Tour De France — or I’m going to call it the Tour De Sous-sol. What? I’ve been off the bike for several weeks. The legs have only turned for several hours since May 22. I’m down to 163 pounds from around 167. Much of that weight lost I’m certain is muscle. It’s time to get going again. It’s time for the Tour De Sous-sol — my Tour of the Basement.

It is exciting to see the Peloton rolling over the roads of the Netherlands and Belgium. The pulse quickens and that switch flips in my head drawing me to the bike. The only problem is that my bike can’t go on the road. Let me rephrase that… my bike can go on the road, but I’m not allowed to be on it if it is!

I’m getting around this by riding the trainer. My goal is to get back on the bike and ride each day there is a stage of the Tour. As I go forward into this month, I’m sure I’ll come up with more of a system of training. Right now, I just want to get on the bike for as long as I can each time.

Saturday was my first day on my personal tour. I went for two hours on the trainer! I don’t do two hours on the trainer when I’m training for real! Granted, most of the time was spent at 100 watts or under. However, I did get over 150+ watts for thirty minutes or so with a few minute bursts up to 200+ watts. It was a good start, but there is a lot of work ahead.

Sunday I backed off a little with only an hour on the Pain Machine. It was nice though to find the legs are remembering the rhythm. The 90+  cadence was coming as second nature. I even can feel a bit of firmness coming back to my muscles.  This is going to be good.

I’m looking forward to seeing where I’ll be a month from now. I will be out of the neck brace and hand cast by then with quite a few hours in my legs. It will be a good thing — when the Tour De France ends, I’ll have less than two months before the Ride for Mike begins.

No stopping now

Friday, May 21st, 2010

Recently I’ve mentioned my woes trying to get my power meter situation ironed out. Most every time I do I get an email, blog comment, or someone says “Get rid of that stuff and just ride your bike!” Believe me, I feel that temptation, but it isn’t time… yet.

Now, I haven’t always had power meter issues. When I was riding only with the Quarq CinQo on my White Giant, there was no problem with the power files. I went out there did the workout my coach wanted me to do and sent him the info to evaluate.

Then I got my Black Giant fixed and I got the opportunity to try out the iBike iAero power meter. A few hiccups to get started, but for the most part I was now able to take out either bike on my workouts and have the information needed to send back to my coach. Things were going pretty smoothly.

The problems started when I introduced the time trial bike to my training. I just never could feel comfortable that the iBike was working correctly. Part of it was because it was hard for me to read the screen as I had to mount it in a weird spot on the bike.

Finally, yesterday I was able to take the TT bike out for the first time with the Quarq CinQo installed on it. Ahhhhh, a little bit of the fun of suffering through 12 minutes intervals returned. I was able to clearly see on the Garmin readout what my power was. As I uploaded my file to TrainingPeaks.com last night, I felt confident that the coach would like what he sees.

Of course, that means that I’ll be racing the Black Giant in the race tomorrow. I’ll be using the iBike then as well. The White Giant is currently hanging up with no crank. I’ve just got to make sure that I have the sensors securely fastened on old black before taking to the course!

So, why put up with all of this? I have put a good amount of a time investment into my training. I’ve also signed up for year of coaching. The system I am on is “Training with Power.” The only way you can train with power is to be able to ride your bike and know how much power you are producing. Each workout requires you to be able to see your power output.

Bottom line is that you can’t train with power without a power meter.

Yes, yes, yes! I would love to just ride my bike and forget about the power meter and all the stuff it causes me to have stuck on my bike. However, I look back over the last six months and see how much I have improved and I must give much of the credit to the fact that I am using this system to train. I still have six months to go… there is no stopping now!

Besides, all of these power meter issues give me something to gripe about in the blog! I don’t think my griping will be able to continue too much longer. I’m starting to get a better understanding of the capabilities of the iBike. There are somethings I can do to alleviate some of my frustrations. I just need to find the time to sort it out.

I just need some motivation

Thursday, May 13th, 2010

I just need some motivation.
I want to get back on a roll.
With no clear goals it will spell my doom.
Bicycle, come on, let’s get on the move.
Hey, bicycle, come on, let’s get in the groove.
If I don’t, I’ll be just another bike in the field.
If I don’t, I’ll be just another bike in the field.

Trial Love

Wednesday, May 12th, 2010

In my recent article about my first ever Individual Time Trial, I said, “The truth is that I hated it… and loved it.” The rest of the post dealt mainly with why I hated it. By the end of the missive I made the comment, “Next time I’ll talk about why I loved it and why I’m looking forward to getting out there again.” Well, as usual, things came up and the “next time” covered something else. So, today I’m going to give some reasons why I loved the Time Trial.

The first thing to get out of the way is that I loved the pain. It is the primary love-hate portion of the endeavor. However, there is just something about pushing yourself to your limit and going on. In life there are many times when you reach that point emotionally, professionally, or spiritually. Those aspects of life are pretty complicated and it takes more than just gritting your teeth and continuing to churn to reach success.

The Individual Time Trial allows you to take that ball of life’s frustrations and turn it into something real. For a bit you can take all the pressure and stomp on it with every stroke. Here is something you can control. Here is an opportunity to push through and feel the pain knowing you will find an end to it. Best of all, the pain has a measurable purpose. The better you ride above the pain, the better your time.

The second thing that draws me to the Individual Time Trial is that it is individual. You are racing against yourself. In other forms of bicycle racing, you are part of an organism. Every move made by another affects you. That can mean, as in the recent Giro d’Italia, that you could be leading the race at one moment and caught up in an accident the next. It also means that if  you are smart, you can use the tactics of the team or the riders around you to win without using all your cards.

In the ITT, you have to lay it all out. It is just you and your bike against the environment. The wind, the road service, the temperature, and any number of variables are your only competition. Oh yes, you can’t forget that top competitor — the clock. How much time does it take you to lay it all on the line and overcome the variables is all that matters. How well you do or how badly you ride is all on you.

That leads me to the third siren call of the lonely ride. Data. There are all sorts of things to measure and evaluate. Because it is individual and the only thing you are competing against are measurable environmental elements, you can recreate your effort by looking at the data. You can then go out and do the same course again and compare that data. Minute changes can make the difference in seconds — even tens of seconds. It drives you to say, “If I just did such-and-such, I could have saved this amount of seconds.”

So, I am looking forward to the next Individual Time Trial I’ll have an opportunity to race. Right now life is so busy, I’m not sure when that will be. All the end of the school year programs, etc. are really putting a hole in my training. Thankfully, I have a coach who understands and is working with me. I guess it is just one more of those frustrations I can iron out when I start feeling the pain of my next race of truth.

Don’t forget about the 2010 Ride for Mike! Give today

and you could help us pass the $3000 mark!

Hitting a low when I need a high

Friday, April 16th, 2010

Every day I log into TrainingPeaks.com and enter my metrics for the day. This is how my coach, Jim Cunningham, keeps up with how things are going off the bike. Earlier this week he gave me an assessment of how I was coming on the bike for this weekend. He added, “Let’s get those metrics into the green before Saturday.” Well, yesterday didn’t help.

Things started out pretty well. Yesterday’s post about the new Low Cadence kit design drew a lot of traffic and better yet, I got 16 responses expressing interest in buying one. I also was looking forward to getting my Boyd Bikes wheels and a iAero from iBike was supposed to arrive on my doorstep.

The day ended with my wheels at the wheel builder. The arrival of the spokes was delayed and the builder wasn’t able to get them complete in time. The iBike didn’t arrive by the time I started out on my ride. Plus, someone had relayed some information to me that shouldn’t have gotten under my skin, but the more I thought about it, the more perturbed I got about it.

But that wasn’t what got me the most. The training plan called for me taking an easy hour spin. My son had left for his baseball scrimmage out in Greer and I wanted to see him play. So, I figured I would go out there and watch for a few minutes.

Now, riding from Greenville to Suber Road in Greer at 5 PM can be a hair-raising experience on a bike! I cut through as many neighborhoods as I could, but still ended up having to ride a short distance on Brushy Creek. I was feeling pretty good about it until I came upon some road construction that had stripped the shoulder away.

The cars were squeezing through on the even more narrow road than usual. There simply was not room for me. So, I went off on the dirt where the asphalt and grass had been removed. This worked for a bit until I came to a rough section. This was worse than cyclocross and I was on my race Michelins!

I tried to go over a ridge of dirt and clumps of grass and it stopped my bike cold. I went down unceremoniously into the dirt. Popping up, I lifted my bike up over the obstacle and continued my ride in the grass farther from the road until I came to a spot where the ditch and trees would not allow me any further.

At that point, we were near a flagman and the traffic was slower. A kind driver let me into the line and I continued past the construction following a white Corvette. The driver was talking on a cell phone and didn’t see me. For a bit I was able to motor pace behind him until he looked in his rear view mirror and saw me. Once he did, he stepped on the gas and was gone until I caught up with him at the next light.

Finally, I made it to the field. The practice had not yet started. After saying hello to Thing Two, I sat to watch hoping to get the opportunity to see him play. As I did, the sun kept dropping in the east. Time required me to leave before he got on the field.

As I rode back – taking another route that allowed me to avoid the construction – I got hit with some doldrums. One of the reasons I started riding was so I could be in shape to do things active with my children. Now, here I was riding a bike alone while my son was sitting on the bench at a baseball game. This wasn’t what I envisioned.

I don’t know if he will ever get bitten by the bicycle bug. If he doesn’t that is okay. I don’t want to force my sport of choice on my children. The fact that he wasn’t riding with me wasn’t what bothered me. What bothered me was that I was not there at his scrimmage. “Here you are a forty-year-old guy riding down the road in a race team kit,” I said to myself. “What are you doing?”

It sent me to bed feeling a little down. What I know is that physically the bike saved me. I would not be in the condition I am in today – in my forties – had I not started pedaling when I did. Ultimately, I is good for me and my family.

I’ve scheduled my riding around Thing Two’s baseball games for the season. I’ll be there for him. There is also time yet for him to discover the joys of riding. There is no reason to give up on that… only he will have to come to the decision himself.

Most likely the wheels will be done today, the iBike will arrive, and I’m already getting over the information that was relayed to me. Besides, just spilling my guts here at Low Cadence has helped. I think I’ll be okay.

Today’s metrics:

  • Sleep – 7.5 hours
  • Heart rate – 54 bpm
  • Weight – 166 lbs
  • Body fat – 15.2%
  • Soreness – Low
  • Fatigue – Low
  • Stress – Low+
  • Sleep – Best
  • Overall health – Best

I think today is going to be a “green” day!

Training: A plateau or no?

Wednesday, April 7th, 2010

Up until this point, I’ve been pretty pumped about my training. It has been hard, but until now I have been able to succeed — and exceed — in every workout I have attempted. I’ve gotten used to my coach saying, “Good job! You nailed that one!” Now, I’m having to get used to hearing, “Hmmmmm, that one wasn’t so good.” Have I reached a plateau?

At the center of this question is the workout I have been doing recently. I’ve talked about the 30/30’s before. Now, I have graduated to the 60/60’s. I did these for the first time last Saturday. It goes like this:

  1. Warmup – 30 minutes
  2. Blow-out – 305 watts
  3. Spin – 5 minutes
  4. 1 minute at 425 – 465 watts
  5. Spin – 1 minute
  6. Repeat 4 and 5 four more times
  7. Spin – 5 minutes
  8. Repeat 4 – 7 four more times
  9. Spin – 20 minutes
  10. Complete 6 10 second all out sprints with five minutes spinning between each
  11. Ride home for the duration of the designated workout time

For 30 seconds I have been able to crank out more than enough wattage to meet my goals. However, when it comes to the 60 second workout, that is another matter. For the first two sets I manage just fine. However, in the third set things start to go down hill. By the fifth set, I’m averaging down in the 380 watts range.

What’s up with this? I’ll be around 450 watts for 30 seconds. Then I will see the wattage drop below 400 watts. I react trying to build the wattage back up, but when I do my legs go to jello and though my brain is yelling, “Spin! Spin!” my legs don’t obey. By 40 seconds in, I’m toast. To make matters worse, my heart rate isn’t even hitting 180 bpm.

Maybe I have just reached a plateau. Up to this point, I have been working under the level of my peak ability. It has allowed me to exceed. Now, I’m breaking out of that and am discovering for the first time what it means to have to work to build up to success.

I asked my coach about it. He says he does not think I have reached a plateau. He thinks that I am simply not doing the intervals correctly. Looking at the graphs of my workout seems to give his argument credence. Below is a graph of one of my failing intervals. You can click on it to enlarge.

Failing interval

The yellow dotted lines going straight across designate my targeted wattage range. The yellow line going below it and within it is my wattage. This was the fourth interval in my second set on Tuesday’s workout. It is a great example of what I feel. Notice that I’m hanging in there for the first 40 seconds or so. Then I start to drop. You see my legs like a drowning man gasping for air trying to produce the necessary watts. Then they sink beneath the waves.

Jim tells me the reason this is happening started back on Saturday and just came to a head on Tuesday. I have been doing the intervals incorrectly and that has caused me to be more tired than I should be. My way of approaching the intervals does not give me the opportunity to recover between and so I sink further and further. Looking at an earlier interval explains this.

Incorrect interval

Notice the first 20 seconds or so of this interval. This is the third interval in the first set. Basically, the other four look like this as well. My tendency is to start off really hard and then fade toward the end. That works out initially because it gives me the necessary average wattage. However, after that first set, the initial output in succeeding intervals is much lower and still continues to drop off.

Next time I do these things, I’m going to take a different approach. I’m going to try to make that graph look like… well… a plateau. Starting off slightly easier — 380 watts or so and then building up to the needed wattage. I’ll then taper down toward the end to near the 420 watts range.

Bottom line is on a micro level, I was just wearing myself out. Add to that a hard workout Saturday and then another on Tuesday with days of riding between and you can see why my body was just letting me know it was tired. Ah, but I have today off and a couple of easier days before racing in Rock Hill this Saturday. All I can say is that I sure am glad it isn’t one of my “A” races!

After the intervals, I sent a text to Jim saying, “These things are sucking all the joy out of riding my bike!” Really, I don’t like failing — even training intervals. The joy came back pretty fast as I enjoyed the beautiful day on the 20 minute cool down before the sprints. Then I uncorked this one…

Sprint time, baby!

For 10 seconds of the sprint I averaged 1000+ watts and maxed at 1200+ watts. For someone like Eric Christophersen or Rodney Dender, that is chicken scratch, but for me that ain’t so bad. Better than the numbers was the feeling.

Good things are ahead. I might or might not be on a plateau. Even if I am, a plateau isn’t the highest thing around. I’ve just got to keep working and learning and before long I’ll experience a mountain top.