Posts Tagged ‘Training’

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Where do we go from here?

Thursday, November 5th, 2009

First, let me inform you that I am pretty sore. The time in the gym introduced me to muscles I haven’t used like that in years. It is that good kind of sore though. It is the sign of good things to come. In the interest of that future, I am putting up some charts today at the beginning of my training. Let’s see how things change six months from now.

Power Profile - November 4, 2009

Click the image to enlarge

The first chart is my Power Profile. You’ve seen this before. Here is what it looked like back in April 2009. I’ve certainly made some progress from that earlier profile.  My question is, can I make that much of a gain in six months? Probably not, but it will be interesting to find out.

Click the image to enlarge

Click the image to enlarge

The second chart is my power and heart rate readings from my recent Functional Threshold Power test. As you can see the power line is all over the place.  This is partially due to the fact that I was doing the test on rolling terrain. Next time I think I’m going to do my test going up the water shed.

The numbers boil down to a FTP number of 287 watts. My functional threshold heart rate appears to be 180 bpm. Now, I don’t know exactly what that means yet. In my personal opinion, I think the watts are low.  I would like to be up in the 300s. As for the heart rate, can you work and adjust that or is that just a part of your physiology? These are things I’m going to want to find out.

We’ll worry about that later. For now, I’m just excited that my training plan has me having some fun on my mountain bike tonight. I haven’t been night riding since last November. It’s going to be fun.  I’ll be heading out there to Paris Mountain State Park around 6 PM. Anyone want to ride?

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Seconds Per Pound

Thursday, September 24th, 2009

I am somewhat of a data weenie.  Now, probably not as bad as Boyd Johnson, but I do like pouring over my power files and ride data.  This interest got me thinking of my ride up Paris Mountain the other day.

There are two ways to go faster up the mountain.  1) increase power and 2) decrease weight.  Of course, the more weight you have to pull up the mountain, the more power you will need to do it.  The less amount of weight, the less power you need to reach a goal.

Taking the power out of the picture and just looking at time and weight, I came up with my Seconds Per Pound ratio for my personal best time.  Basically, at 170 pounds, it took me 4.09 seconds per pound to make it to the top in 11 minutes and 35 seconds.

So, right off the bat, that tells me that by losing 5 pounds, I should be able to turn out the same average power (346 watts in this case) and reach the top in 11 minutes and 15 seconds.  Of course, the SPP goes out the window unless I maintain that same power.

What I need to do is build a formula that incorporates 1) weight, 2) power, and 3) time.  I can then change the variables to see what would happen if say I lost five pounds and increased my average wattage by 10 watts.  Then it is just a matter of finding out how to put that data into practice.

I’m just a tad under 6’2″.  I weigh in on average around 170.  Sometimes I dip down to 168 and when I’m really fat, I might reach 175.  Mostly, I’m between 168 and 172.

It wasn’t always that way.  In junior high I was 5’11″ and weighed 145.  I was a stick!  Even in college I was 6’1″ and 155.

I remember one summer working at a camp located on a ridge above Lake Jocassee.  I was a cook.  One of my fellow cooks was quite the exercise nut.  We would do over 150 push ups each night and a number of pull ups.  I would then run each day to a water fall near by.  Then on the weekends, I would run down to Lake Jocassee and back.

It took me nearly the whole summer to be able to run all the way down and all the way back up.  However, I did it.  Did I mention I was a cook?  Well, by the end of that summer I was a pretty hard 165 pounds.  I thought I was a big dude!

What that tells me is that I probably have some weight to give.  Before I started riding again in 2006, I had reached 180 pounds.  Much of the 170 I now carry is the muscle I have built up in my legs (= where my power comes from).  There is one spot I think I definitely have some to give.  It’s that hardest spot to lose – my, as Steve Sperry would say, “budda belly.”

So, could a 2010 goal be a five pound weight loss along with some increase in power for the end result of a sub-eleven minute personal best up Paris Mountain?  I’ll find out what my new coach has to say about it.  Sure is a tempting target!

8 days left to help me raise $5000.
$1115 raised so far to fight cancer.
Give to my fight today!

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See, I do listen

Tuesday, September 22nd, 2009

Last week I got some good advice from readers of LowCadence.com and some friends on Facebook.  What was that advice? “Chill, man.”

One reader and rider who has been at this thing for a long time gave the command, “REST!!!”  It is something I find hard to do.  However, I decided to take them up on it.

I’ve talked about this before, but it is a recurring issue for me.  The fact is, I feel that I don’t get much time to ride.  The result of that feeling is that I go pretty hard most every time I do ride.  My thought process is, “I don’t need a period of rest on the bike because I get the rest on the many off days that I get.”

There comes a time when you need to ease it up for days in succession.  A week of taking it easy allows for more recovery when the days are strung together.  My normal approach might make me feel a little better in the short term, but over time I’m going to wear down.

So, this week I’ve decided to take it easy.  Unlike last week where I was forced off the bike due to sickness, this week I’ll stay on the bike but not ride hard.  We’ll see how that plays out.

Last night I took a very easy spin in the rain.  Part of me didn’t want to do it, but the good news is that most of me did.  So, I threw on my rain jacket and headed out.

It was invigorating!  The rain wasn’t unpleasant at all.  The temperature was perfect for riding in the rain.  It wasn’t so cool that I got chilled, but it wasn’t so warm that I started sweating too much in my gear.  Of course, my Specialized SL rain jacket is awesome!

Traffic was extremely thin as I neared downtown Greenville.  However, to avoid any traffic that was around, I headed off onto the paths in Cleveland Park and followed it along the Reedy River until I reached the end of the downtown portion of the Swamp Rabbit trail.  I was 30 minutes into the ride at that point and turned around to head home.

After stopping for a moment to admire the Reedy River falls from the Liberty Bridge, I followed some paths that would lead me up to Main Street.  The downtown area was quiet.  That’s a rainy, Monday night for you.  However, it did allow me to leisurely roll down the street taking a closer look at the many businesses along the way.

Then it was off to Chick Springs Road as I continued to avoid the major streets.  Once I got there I discovered that the road was closed and I had to take a detour.  This gave me a chance to head into some neighborhoods I don’t believe I have ever been in.

Certainly, I was riding on streets I had never been on.  It is a large neighborhood area between Chick Springs and Rutherford Road.  It was one of those instances where I was lost, but I knew where I was – at least generally speaking.  I just kept meandering through the residential streets in the general direction of home.

After an hour and fifteen minutes of easy spinning I arrived back home.  Mentally, it was exactly what I needed.  Physically, I felt pretty good.  The only negative was that my bike was an absolute mess!  Riding through those residential streets and ally ways put me through much more road debris and dirt.

Still, no complaints from me!  Thanks all you who gave me the advice to slow down.  I’ll do my best to keep it up this week.  My guess is by the end of it, I’ll be raring to get the speed up.

10 days left to help me raise $5000.
$1115 raised so far to fight cancer.
Give to my fight today!

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40 year-old Junior

Tuesday, August 18th, 2009

Yesterday I visited with Jim Cunningham.  Jim is a Greenville area coach who has been helping cyclists perform better since 2002.  He can also be found mixing it up in our group rides and races – doing quite well at the later, I might add.  I guess I was just wondering what he could do for me.

I zipped up my power files from November until now and sent them over.  Jim analyzed them with his WKO+ and had everything ready for me when I arrived.  It was also helpful that Jim had seen me riding in some of the races in the area so he was able to add that to his understanding of my current status.

So, what did I learn?  I learned some things that encouraged.  I learned some things that discouraged me.  Mainly, I learned (and this is what I was wanted to know) that I can be a lot better.

We discussed my approach to training — which is I have no approach.  That is not good because it means that my fitness is basically built by riding my bike.  What is wrong with that?  It means that you ride to a certain level and then, well, you level off.  That is exactly what I have felt happening to me.  I have plateaued and can’t seem to improve.  That tends to send me heading south mentally.

By bringing in structured training I can push myself beyond what it takes just to stay with the guys.  I have to get beyond that level if I want to finish ahead of the guys.  This explains why at the end of races or hard group rides I don’t have the stamina left to seal the deal.

We also discussed my power numbers in the form of a power profile.  This shows my strengths and weaknesses.  According to Jim’s analysis, I fall into the mid to upper range of power typically put out by a Category 3 rider.  He used a watts per kilogram number to create the profile.

5 sec. = 16.70 / 1 min. = 8.28 / 5 min. 4.81 / functional threshold = 3.73

It was the “functional threshold” that threw Jim a bit.  My numbers show that I should be an “all rounder.”  This typically is viewed on the graph as basically a straight line across the four pieces of data listed above.  The problem for me is that that the first three show up pretty much as a straight line, but then the FT dips down.

We talked about why this might be.  We came to the conclusion that it is two things.  1) I typically am not riding enough – rides with sustained efforts longer than an hour – to build higher numbers.  In other words, not enough data is being collected to get a proper average.  So, most likely, my functional threshold is higher than the chart displays.  However… 2) The fact that I am not training would show up most here in this area.  So, while my FT is probably higher than the chart shows, it is also probably lower than it should or could be.

All that was sort of discouraging.  It wasn’t surprising because I kind of figured out where I stood.  However, there was plenty to be positive about.

What I really wanted to know was the answer to this question… “Do I have the natural tools and potential to improve enough to see a noticeable change in my results?”  What Jim said was that the numbers suggest solid Category 3 capability.  That is where the discouraging data turns into positive thoughts – I have made it to that level without any type of structured training.

Jim encouraged me by saying that he wouldn’t even have to coach me in order for me to see improvement.  “I could just give you a simple plan to go out and do 3 X 20′s and you would see yourself get better.”  Of course, there is more to it than just the physical side.  Notice that I have category 3 capability, but I have amassed very few category 4 points over the season.  It is because racing is more than just being able to turn the pedals fast.

I call myself the 40 year-old junior.  Actually, there are junior racers with more experience than I have!  The truth is, I’ve started this whole business a bit late in my life – as far as cyclists go.  I may be more experienced in life than a lot of the guys I’m racing in category 4, but I’m not more experienced with the nuances of racing.  If I want to improve, it is going to take a combination of training my body and my mind.

So, the conclusion of the meeting yesterday is this… Do I want to make the committment to train to see the improvement?  It will certainly change my approach to cycling.  I’ll lose out on some of the group aspect of the sport as I train according to a schedule given to me.  However, that is offset by better participation when I do find myself with a group.

I’m considering it.  Of course, a coach has to understand the pressures and committments of life off the bike.  One of the first things Jim and I would do is sit down and discuss my priorities and where the bicycle falls on that list.  That then would determine the amount and type of training.  The results on the bike would then be proportional (to a degree) with that priority.

Whatever the case, I’ll be keeping you informed here at LowCadence.com.  Any testimonials out there of riders who have found that coaching has helped you?  I’d love to hear about them.

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Taking the next step

Saturday, August 15th, 2009

Figured I would kill two birds with one stone with this blog post.  I recently received an e-mail from a reader who basically asked me, “I’ve reached this level in my cycling… now what?”  Well, this gives me a chance to answer his questions and get a blog post in as well!  Thanks, Matt.

Matt is from Florence, SC and he has pretty much just gotten started riding.  He’s on a solid 1998 Giant TCR Expert.  He is happy with his bike but does have questions about different tools and methods for training.

And he’s asking ME?

Matt, I would say you are doing well having worked yourself up to an hour in the saddle.  For many of us that ends up being as much time as we have on any given weekday evening.  Seeing your goal of an ultimate ride of 120 to 140 miles, you may need to work some longer rides as well.

Matt explains what he is currently doing.

I’ve currently been riding on a M/W/F schedule, and just following a podcast called “cadence revolution” as I ride.  I have no idea what the BPM on the songs they play are, but I figure I’m supposed to be pacing my cadence to it.  While I’m probably in the worst shape of my life, I’m quite proud that I managed to complete the hour long podcast for the first time last night.

Well, you won’t be “in the worst shape of your life” for very long.  You seem to have made a good commitment to change and your goal of the ride to Myrtle Beach is a good target for you.  Way to go working your way through that podcast… and on a trainer?  Okay, you are committed!

I would encourage you to find some folks to ride with.  I realize that some of the experienced riders and racers might be a bit intimidating, but I am certain you can find your niche.  A quick search of the Internet brought me to the Pedal Pack of the Pee Dee website.  Now, the first person you meet might be a jerk (I have no way of knowing), but you’re going to have to learn to ride them them as well.

Still, I guarantee there are some really cool people in that bunch.  Hang out with them enough and you’ll find them.  You might even find out that jerk really isn’t so much of a jerk once you get to know him.

I say this because it is important.  You need the support around you to encourage you when the going gets tough.  You need some scheduled group rides so you can learn how to handle the bike in the group, but also so you will have some accountability.

Yes, I am a gadget freak, but you really don’t need a heart rate monitor of power meter to get started on getting more fit.  A cycling computer is a good start.  It doesn’t have to be expensive.  Measuring distance and speed is a good way to set goals and evaluate your success.  Start that way.

Get on the road and set a distance – 10 miles for instance.  Give it your best shot to see if you can pace yourself to a good time over that distance.  Can you average 15 miles an hour?  How about 17 mph?  Whatever you find you can do set as your benchmark.

Then see if you can better your “personal best.”  I found this was so much fun when I first began.  It was also easy to see the progress.  A warning though is that you will see dips and stalls sometimes before you see increases in performance.

Set new goals for distance and speed.  In your case, you have an endurance goal, so speed is not so much important as setting new distance goals.  Be prepared to devote some days for long rides.

You say you are saving money for the iBike iPro wireless system.  That is a good choice.  However, you really don’t need that (if ever) until you have some base fitness.  Don’t invest in something like that until when or if you are ready to move into more serious training.  Of course, if you are like me, another reason is just for the fun of looking at the graphs!

Oh, have you had a fitting?  You mentioned that you have had a time getting yourself used to the seat and stuff.  I cannot stress enough the importance of a good fit.  Spending some money on a good professional fit would be money better spent than on any fancy gadgets for your bike.

That is my advice.  You may graduate to a HR monitor for training.  For the vast majority of recreational cyclists, that is the tool you can use for the next step in your training.  I personally love the power meter, but I still use the information I learned about myself with the heart rate monitor to pace myself and understand my limits.

Get off that trainer as soon as you can.  Getting on the road will open a whole new world for you.  Getting in a group will bring an element to your enjoyment of the sport that you don’t want to miss out on.  Stick with it and that ride to Myrtle Beach will just be the beginning.

Anyone else have some advice?

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It is not too late to attend criterium seminar

Thursday, August 13th, 2009

THURSDAY, AUGUST 13, 2009 CYCLING SEMINAR
PRESENTED BY

Jim Cunningham Coaching **** Bon Secours St. Francis Health System

• CRITERIUM TRAINING & RACING
• COMMON CYCLING INJURIES AND THEIR CARE

$10.00 per attendee

Jim Cunningham, Owner & Head Coach JimCunninghamCoaching, USACycling Level II Certified, Computrainer Certified Coach, Bicycle Fitting Specialist

Stephen H Keiser, M.D., Board Certified in Sports Medicine, Belhaven College Sports Medicine Team Physician (2006-2009), Team Physician Furman Athletic Department (1999-2006)

  • WHEN- Thursday, August 13, 2009, 6:30-8:00 p.m.
  • 6:30-7:15—Dr. Stephen H Keiser
    PowerPoint Presentation, Discussion, Q & A

    • Common cycling injuries and their care
    • Patellar femoral issues
    • Lower back issues
  • 7:15-8:00—Coach Jim Cunningham
    PowerPoint Presentation, Discussion, Q & A

    • Criterium racing and its skills
    • Bike selection and set up for Criterium racing
    • Training specifically for Criterium racing

MORE DETAILS — Jim@JimCunninghamCoaching.com
www.JimCunninghamCoaching.com
(864) 630-3081

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Do a little learning off the bike

Monday, August 10th, 2009

Thursday night I don’t believe I will be out riding.  I’ve decided that I am going to attend a cycling seminar presented by Jim Cunningham and Stephen Keiser, M.D.  Maybe I might be able to learn something off the bike, seeing how I can be pretty slow trying to learn on it.

Why don’t you join me on Thursday, August 13 at 522 N. Church St., Greenville SC 29601? It is the Criminal Law Building located behind the Bi-Lo Center.  Don’t worry, there is plenty of free parking on the premises.

There are two sessions – the first (starting at 6:30 PM) by Dr. Keiser is a PowerPoint presentation followed by a discussion and questions and answers.  I probably need to go to this one since it will be covering “Common cycling injuries and their care.”  The way my body is feeling now days, that would be a good one!

However, it is the second session with Jim Cunningham that interests me the most.  It is a similar presentation structure, but the topic will be “Criterium racing and its skills” as well as “Bike selection and set up for Criterium racing” and “Training specifically for Criterium racing.”  With all the crits we do around here, it seems like you basically HAVE TO attend this session.

I’ll be following up this session with a visit with Jim to go over my power files for the last year.  I am evaluating whether it would do me good to enlist his help as a coach for my 2010 season.  I feel I have reached a plateau with what I am able to pull out of myself.  I’m thinking I’m going to need someone else to come along to squeeze anything more out of this lemon.

Still, this session will be a good start.  Why don’t you join me?

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You ride how you eat

Monday, April 27th, 2009

I learned a valuable lesson last week.  You ride how you eat.  Let me explain.

Looking at my Garmin I saw that I burned 9000 calories riding my bike last week.  The majority of those calories were burned in a three day period.  Yes, I realize that the Garmin calculations are not an exact science but the data does allow me to compare to past weeks.

Going back I find that this spring I have not burned more than 5000 calories during a single week period.  So, last week I burned nearly twice as much energy as any week in months.  Saturday afternoon through Sunday I was feeling it.

Starting Saturday afternoon I was weak.  I labored to stand up and when I would start to walk my aching legs would about lock up and then let go as though they were buckling.  All I wanted to do was sit down.  This continued through Sunday as well.  Now, Monday morning I finally feel as though I am coming out of it.

Why did this happen to me?  I’ve ridden my bike before and burned over 5000 calories in a single ride.  I think what happened was I did not eat properly.

It started on Tuesday with the Donaldson Center ride.  I basically didn’t eat that evening.  I rushed to the course after work and then rushed home afterward to relieve my in-laws who were watching the kids.  Only a light snack followed.

Thursday was race day and I made that mistake of eating the cheese steak sandwich for lunch.  Once again I didn’t eat much that evening after the race because I just didn’t feel like eating until very late.  Friday was a 2000 calories ride.  That evening I was already starting to feel the tiredness coming on and only ate a sandwich and some chips.

Saturday morning I wondered if I would be able to do the Hour of Power.  I had a yogurt and banana before heading out on the ride.  It was a great ride and I was putting out plenty of power.  However, after getting off the bike and sitting to watch my son play baseball, I got hit with the lethargy.

I didn’t keep track of how many calories I consumed, but I think it is safe to say I didn’t eat enough.  I’ve read that you need to eat before and during a ride not so much for the ride, but for the rides to follow.  If you do not consume enough energy giving food during that period, your body will not have enough fuel to recover.

It is true that I managed to go several days without proper fueling.  However, your body stores calories as well.  You might be able to get away with it for a bit, but improper fueling WILL get you.

This week will be another calorie burner.  I’m ready for it.  It will be different as I am already planning how to meet the eating challenge.  You really do ride how you eat.

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If at first you don’t succeed, fail again.

Wednesday, April 22nd, 2009

I’m starting to think that it just isn’t to be for me to get any decent video from the Tuesday Night World Championships at Donaldson Center.  If it isn’t one thing with my VholdR helmet camera, it is another.  Last night’s ride was no different.

Weather.com was showing that the winds were around 16 mph.  That means that at Donaldson they were probably even higher.  Still, there was no rain and a good number of riders showed up for the loops around the complex.

Once again the pace picked up again about midway through the first lap.  I’m thinking some of this has to do with the fact that we are currently only doing 5 laps of the 7 mile or so course.  The more serious riders hit it right from the start.  Probably as the summer comes and the laps increase that first lap will slow a bit.

My plan was to hang around in the field for several laps and then bow out.  With the race coming up on Thursday night, I wanted to leave this night with my legs feeling like they had a good workout – but not fatigued.  My other objective was to get a full lap of Perimeter Road on my camera.

I did great with my first objective.  Before the first lap ended the field was strung out.  The wind was beating us up.  A couple of times I got hung out on the windward side of the group and found myself having to lean against the crosswind to keep from getting blown over.

Still, I hung in there through that point where I wanted to quit.  My legs came to me and going into the second lap I was feeling much better.  I was holding my own and finding ways to escape some of that wind.

On that lap I decided to start on objective number two.  I reached up and flipped on my VholdR… or so I thought.  Once again my attempt was foiled by the camera.

One of the problems I have with the device is the door that covers the power switch and MiniSD card slot.  When the camera in mounted on my helmet, I have to reach up and slide the large switch back.  I like the switch because it is large, but the way the cover on the back is arranged it is very easy to slide it out of position at the same time you are sliding the record switch.

Sometimes when that happens I can just put the cover back on and we are good to go.  Other times (like last night) it turns the camera off.  I guess this wouldn’t be that big of a deal except when you are riding in a pack and getting dropped isn’t an option, you can’t stop to take your helmet off and check on things.

For that whole second lap I focused on keeping my head up so I could get the best shots.  It was a pretty good lap.  I felt like I was making up for last week’s poor video journal.  This lap would give folks a really good idea of what it is like to do Donaldson!  If only…

Satisfied that I had gotten what I needed I headed into the third lap just getting a workout.  There were certain portions of the course that had me about ready to croak, but I knew that things would get easier in other parts.  I easily made it around with the main field.

I then pulled off and called it a night.  There was a time when I wouldn’t have done that.  I would have felt like I had to do every lap.  Now days I know what I need and have nothing I feel I need to prove by running myself into the ground.

At home after the discouragement of finding out that the second lap was not recorded, I had the encouragement of seeing my power numbers for the ride.  My peak 20 minute power was 290 watts.  That is nearly 20 watts higher than my previous high.  The even better news was that I didn’t feel that I was working any harder.  Just maybe my fitness is starting to come to me.

Sorry there is no video.  I will try again.  I’ve got all summer to finally get that elusive Donaldson Center lap!

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Posted in Review, Rides, Training | 2 Comments »

My bike, the psychiatrist

Wednesday, March 4th, 2009

My mind was feeling the strain of one of those days when the various aspects of my life come pushing in from all sides.  So many responsibilities and obligations were beginning to pile up around me.  Opportunities were presented with expectations from those offering and yet the future seems so uncertain it is hard to know what to grab hold of and what to let go.

I needed to ride.

I put on my POA Cycling kit for the first time, prepped my bike, and then pushed it out to the driveway.  It was around 35 degrees, but the Hincapie leg and arm warmers had me feeling just fine.  It might be cold, but the wind wasn’t bad and the sun was shinning.  This could be therapeutic.

The ride could only last an hour because the beautiful redhead needed to head to play rehearsal and it was my job to watch the kids.  So, I set out at a fast clip to get in an hour.  That would give me time to ride to Cleveland Park, do several laps, and then home.

At first it really did feel great.  I have to say, with my new kit, I looked pretty good as well!  Before long, I was doing my laps.

That is when things changed.  Once again my legs started to feel tight — just as they did the last time I rode.  Then I found it hard to breathe.  It was as though I was gulping in loads of air, but not getting much oxygen.  Of course, the fact that it was nearly freezing might have had something to do with it.

To compound things, there was phlegm in my throat that I just couldn’t seem to clear causing me to not be able to get a good rhythm for breathing.  I felt as though I had no power at all and was sputtering to a stop.  This therapy was about to send me to a therapist!

The thing that was coming to my mind was the negative thought about how the time off the bike due to my surgery was putting me way behind where I thought I would be right now.  How was I going to be able to compete if I was riding like this?  I was going to be spit out the back and embarrass myself in my first Category 4 race.

Then I stopped to think.  Why was I doing this?  I enjoy racing, but I love riding.  Race to have the opportunity to ride.  Don’t ride just to stay fit for your next race.  Just ride.  If you do, the racing and results will come.  With my competitive nature I have to make sure I don’t let the enjoyment of racing kill my love of riding.

I rode out of the park with a whole new mindset.  It actually gave me a spring in my stroke and a calmness in my mind.  I can only do what I can do.  That is true on my bike and off of it.  Do the things I love and let that passion enthuse me during those times when the going gets tough.  Don’t beat yourself up when you sometimes get spit out the back.

Just keep pedaling.

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Posted in Life | 3 Comments »

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