Thursday, January 31, 2008

Jan 30 Trainer

200 watts at 20 mph for 24 minutes (8 miles). Heart rate was getting into the 180's near the end. Then I spent 8 more miles at 130-150 watts "cooling down" just trying to finish the ride. HR diddn't drop much below 160. And yes it's mindlessly boring to sit and cool down on a trainer. If I'm not hammering on the trainer why ride?

I had to get off the trainer a couple of times to adjust some things, that's why there are dips in the HR curve (see image).

I think I'm finally recovered from Sundays madness.

AM weight was 207. Seems to be going in the right direction.



Monday, January 28, 2008

Sunday Rides

Yes, that's right "Rides"

For some reason I thought I needed to get more mileage in yesterday, and since it was going to warm up later and there was a group starting early, what better opportunity?

There was a lot of discussion about ride start time since the day was supposed to warm up, but one of the riders couldn't go later, so I decided to get a ride in early with the possibility of going out again later.

Since there was a possibility of going later, my son decided he'd sleep in.

It was a beautiful, and cold, morning with frost details on all the leaves and cars. The sunrise was spectacular promising warmth.

I met two other riders and proceeded out at 8:00 am from the Village Market(VM). Course and ride details for the first group ride. Doing my fair share of pulling I warmed up sufficiently until we turned back north, which put us in the shade in Mt Vernon Valley. As we rode up Stewart, my left foot turned to a brick of ice and two of my fingers went numb. We returned with a 17mph average.



Fast forward 4 hours:

After playing an hour of Ultimate, eating lunch, getting my daughter to a birthday party, I was ready for ride number two.

The plan was to meet at the VM at 2:30 for an easy ride. 10 riders showed up and we departed at about 2:45, there were some of us that had more desire to stand around and talk than to ride. As the ride started I didn't feeling like pushing and the terrain dictated a comfortable pace. Comfortable for everyone except 2 or three of us. I helped bring the group back together a couple times (I think it was three total) and at mile 50(for the day) suddenly I didn't have any more legs. I looked around to see if there was some cannibal that had appeared and started removing bits and pieces of them but there was no relief to be had. Our average at this point was 19.2mph.

Fortunately, as I was moving forward with great difficulty, I caught up to one of the group that had a flat tire. This was a gift. After changing the tire and trying to get some calories back, we moved off towards home ending with an average of 16.7mph just off the pace of the morning ride.



After the ride I ate to replace. No Pizza for me! Just a great dish of Lasagna followed by a short nap, and then a great concert featuring 8 soloists.

5000' of climbing, what a great day!

207.9 lbs this morning

Friday, January 25, 2008

Returning to Ride

For a week I've been off the trainer trying to get over a cold.

I also spent some time this week rebuilding some wheels for my father who got struck by a car last week. Fortunately he just got bruised up, no broken bones, but he did pretzel his front wheel, which is fixed now.

After the last T-max episode, I went on a vacation, ate too much, gained 2 pounds, got sick, etc etc.


I think I learned a lesson though, if you don't feel good doing the T-max intervals don't do them. Intervals are hard enough to do when you're feeling good, listen to your body and if it's not responding it's better to take it easy than to push too hard.


I'm getting focused again and have been looking through some data, posted here. I've used a lot of info from Richard Sterns site on power. The numbers I like to look at are near the bottom that show power output as compared to top athletes. Gives me motivation to get the weight down near realistic levels which for me is at 165lbs, 47 lbs from where I am today.

Around here with all the ups and downs, a high Power/Weight ratio rules.

Now to actually do it.

PS:
Fat Cyclist just posted a letter on Cliff Shot blocks.

Tuesday, January 15, 2008

Four T-Max

Well, not exactly four Full T-max intevals.

I had planned to do my T-max training this morning but couldn't drag myself out of bed early enough. So I did an evening session.

This was not good in many ways. In many ways this was good.

I acquired too much exercise Sunday and was not fully recovered. It is still difficult to get out of chairs and walk up stairs because my legs are so sore. After 2 hours of riding my son talked me into playing Ultimate Frisbee for another 2 hours. I haven't played that game for about 5 months. I payed for it.

What does not kill you will make you stronger.

I feel pretty weak right now.

My plan was to do four T-max Intervals. After the first one I knew I was not up to the task. I didn't want to give up so I went for 3/4 T-max intervals (400 watts for 1.5 minutes instead of 2 minutes). After the fourth I was feeling pretty sick.

Why am I doing these?

I've included screen shots from the trainer software.

Weight AM: 211 lbs


Tuesday, January 8, 2008

T-Max Intervals 01-08

After some much needed vacation, rest, (and lots of food) I've been needing some hard training. After 2-1/2 weeks off the bike it was good to get out for a group ride this last Sunday which always shows where your weaknesses are.

Nothing like self induced suffering though, so I decided to take up the dreaded T-Max again.

After waking to the alarm at 5:00am and falling back asleep, I finally dragged out of bed, got dressed and got on the trainer with the objective of completing 3 intervals of 400 watts each with 4 minutes rest in between.

I selected a flat course of 10 miles and proceeded to warm up slowly (4 miles @100 watts) while watching a DVD of the '06 Landis Solo Attack. This video seemed appropriate for the level of effort that was going to be required.

At 16 minutes I started the First Interval, no problem.

After the first rest I started the Second Interval, getting close to my maximum heart rate at the end of the interval but holding on for the duration. My HR monitor wasn't picking up real good and I only got decent readings while resting and spinning easily.

Feeling pretty good after the second rest I determined to make another full peg, and completed a third full interval without tapering. I'm pretty excited about that, although keeping in mind that the protocol has a goal of 8 intervals, I still have a looooong way to go.

During each rest phase my HR dropped below 135, which gave me the confidence to keep attacking. I would have attempted to ride a 4th interval but I ran out of course and decided to just cool down.

Friday I will have to lengthen the course a little bit, maybe to 12 miles, and see if I can get 4 intervals in.

I'm wondering, at what point do you retest for your PPO and T-Max and change your intervals? How much progress do you need, 6 intervals? 8?

Weight this AM 212lbs