The Carmichael (trainright.com) Field Test (http://trainright.com/info.asp?uid=1265) is an 8 minute `maximum sustainable effort' baseline measure performed on an indoor trainer. Carmichael recommends that the Field Test include two 8 minute efforts separated by a 5 minute recovery period. The key measures are heart rate and watts (and rpm, which I don't use).
I completed a Field Test Thursday, the 26th, on the recumbent. I hadn't done a Field Test since February of 2007, and at that time it was on the upright bicycle. (All my field tests were done on a CompuTrainer that was calibrated to reflect accurate wattage/power).
The results of the current Field Test are very, very satisfying in comparison to the previous ones. (Here is a link to an Excel spreadsheet with the FT data:
http://spreadsheets.google.com/ccc?key=0AsQblJfC4sZndExxcHpPQVpBU085cVRKOG1kdkZ6Wnc&hl=en
First, in past FTs the result of second effort was always less strong than the first. Today's FT was the opposite: the second FT was stronger.
Second, my average HR for today's FT was 10 bpm less (147bpm), for nearly the same watts, than in 2007 on the upright (157bpm).
Third, I finally have confirmation that my power capability on the recumbent is the same as on the upright.
Fourth, the fact that I was able to do better on the second FT on the recumbent than on the upright suggests that ... I'm doing something right.
Fifth, the 2007 FT was completed in February, 4.5 months into a fairly good indoor training program. The current FT was completed at the beginning of the indoor training program.
Friday, November 27, 2009
Wednesday, November 25, 2009
Training for Heat
This morning I read a post from a person who did the Race Across the West last year but had to drop out after about 300 miles due to the fact that she stopped sweating. Sweating is what allows us to keep from overheating and helps us avoid heat stroke. Her report was that she had ridden several hundred miles in triple-digit heat and that this did her in. She was very, very wise to make the right call to stop, disappointing though it was.
I know the heat of the low desert and the thin air of the high deserts of the first 1200 miles of RAAM.
I'm still training every day dressed in multiple layers of clothing and without a fan. I noted today, when I was doing intervals that brought my HR into the 150's, that the heat had a cumulative effect of reducing my power output.
People say that we can adjust to heat in a few weeks. Maybe. But that seems like it is just one more stressor to the body when ... the body has enough stressors.
So, I'm going to continue to overdress and not use a fan.
I know the heat of the low desert and the thin air of the high deserts of the first 1200 miles of RAAM.
I'm still training every day dressed in multiple layers of clothing and without a fan. I noted today, when I was doing intervals that brought my HR into the 150's, that the heat had a cumulative effect of reducing my power output.
People say that we can adjust to heat in a few weeks. Maybe. But that seems like it is just one more stressor to the body when ... the body has enough stressors.
So, I'm going to continue to overdress and not use a fan.
Moving from `Foundation' to `Preparation' phase
From aerobic and long hours to anaerobic intervals, aerobic maintenance and long hours. Today I loped for 1 hour at about a 110 HR, don't really know the watts. Last hour I did intervals like this: 5 mins at 180 watts with 10 min rest. Did 3 or 4 of these and then switched to: 1 min at 200 watts and 2 minute rest. Probably did 6 or 7 of these.
Intervals: I found this short article interesting and useful. Offers rationale for intervals as a training tool and a way to spice up an indoor training program.
http://www.cptips.com/intervl.htm
Tomorrow I'm going to do a 2 hour lope at under 120bpm and then stop and do two Carmichael Field Tests to get a Baseline reading of my power. I'm curious.
Intervals: I found this short article interesting and useful. Offers rationale for intervals as a training tool and a way to spice up an indoor training program.
http://www.cptips.com/intervl.htm
Tomorrow I'm going to do a 2 hour lope at under 120bpm and then stop and do two Carmichael Field Tests to get a Baseline reading of my power. I'm curious.
Tuesday, November 24, 2009
Learnings and refinements
O.K. So now I've learned that riding uppy downy CompuTrainer courses may be fun but it doesn't lend itself to a measurable training program. Pushing time and watts does that. And I can do that on a straight flat course for which the ergometer was meant.
So that led me to a decision to stop fooling myself by setting the C'trainer at 250 lbs thinking that this would give me a `better' workout. Instead, I've reset it to a conservative 180 lbs, the weight that I'll probably start RAW at. If I'm good at a sensible weight loss process it will be more like 165 - 175, but....
There will be a time when I'll want to do extended climbing at 7% for a few hours but that will come later.
And finally, I'm going to begin constructing workouts that include intervals (20-30 mins `on' at 85% effort, 5 - 10 mins rest, and over and over again) and target watts (120, 125, 130, 140) for extended periods of time (several hours or more).
Training is not just training. It is an unfolding education.
So that led me to a decision to stop fooling myself by setting the C'trainer at 250 lbs thinking that this would give me a `better' workout. Instead, I've reset it to a conservative 180 lbs, the weight that I'll probably start RAW at. If I'm good at a sensible weight loss process it will be more like 165 - 175, but....
There will be a time when I'll want to do extended climbing at 7% for a few hours but that will come later.
And finally, I'm going to begin constructing workouts that include intervals (20-30 mins `on' at 85% effort, 5 - 10 mins rest, and over and over again) and target watts (120, 125, 130, 140) for extended periods of time (several hours or more).
Training is not just training. It is an unfolding education.
Sunday, November 22, 2009
Building a Training Plan, or `How to be a Bicycle Monk'
C'trainer. 4 hours. Flat. Avg HR 122; Avg Watts 118.
Though the CompuTrainer can serve as entertainment to help with motivation for long hours on the indoor trainer )with all the courses and visuals) it's primary value is as an ergometer.
In my training I'm looking for units of measure (weight, HR, watts, mph, distance, etc) that I can build a plan on, something that allows me to measure changes over time. I can't do that with resistance that simulates inclines and declines (CompuTrainer courses); too variable to measure change.
So I've been training on a `pancake' flat course that goes on for a hundred miles and more.
`Nickel' blocks. One hour has twelve 5 minute `blocks.' I'm finding that the only figure that really counts on long distances (short distances, too) is `watts.' (And then there is this thing called `power to weight ratio.' I'll work on the `weight' end of that come January.)
Several times over the past few weeks I've broken up the training hour by `blocks' of 5 minutes. By varying target watts and target heart rates I can build a measurable training plan, a plan that records outcomes.
Today I broke each hour into 9 consecutive blocks of HR between 110-120 bpm and 3 consecutive blocks of 160+ watts. The first 9 blocks holds HR constant and the watts varies. The remaining 3 blocks holds watts constant and the HR varies.
By modifying the ratio of HR to Watts blocks and target HR and Watts ... I've got the basis of a plan I can build, modify and learn from. And this is where `Periodization' comes in.
PERIODIZATION - RIGID OR FLEXIBLE?
Classic Periodization is a rigid system that may get results for those willing to put the rest of their lives at risk while they sacrifice everything for their sport.
Given the many other demands on my time and the limits of my body I am simply unable to get up every morning and `do' what my training plan has scheduled for me. (For example, I rode 9 hours on Friday and spent all day Saturday dozing off in between movies that I more or less watched.)
So I conform to a `flexible' Periodization strategy. The days, or even weeks, vary from the plan schedule but the overall compliance is spot on. At least that is how it is working out thus far.
Here's a quote that `splains it better:
"The term cybernetic describes the science of control and communication in which feedback from the output of any system is used to modify the input to the system. -- http://www.performbetter.com/catalog/matriarch/OnePiecePage.asp_Q_PageID_E_82_A_PageName_E_ArticleSiffPeriodization
So this can be done without a CompuTrainer, right?
Though the CompuTrainer can serve as entertainment to help with motivation for long hours on the indoor trainer )with all the courses and visuals) it's primary value is as an ergometer.
In my training I'm looking for units of measure (weight, HR, watts, mph, distance, etc) that I can build a plan on, something that allows me to measure changes over time. I can't do that with resistance that simulates inclines and declines (CompuTrainer courses); too variable to measure change.
So I've been training on a `pancake' flat course that goes on for a hundred miles and more.
`Nickel' blocks. One hour has twelve 5 minute `blocks.' I'm finding that the only figure that really counts on long distances (short distances, too) is `watts.' (And then there is this thing called `power to weight ratio.' I'll work on the `weight' end of that come January.)
Several times over the past few weeks I've broken up the training hour by `blocks' of 5 minutes. By varying target watts and target heart rates I can build a measurable training plan, a plan that records outcomes.
Today I broke each hour into 9 consecutive blocks of HR between 110-120 bpm and 3 consecutive blocks of 160+ watts. The first 9 blocks holds HR constant and the watts varies. The remaining 3 blocks holds watts constant and the HR varies.
By modifying the ratio of HR to Watts blocks and target HR and Watts ... I've got the basis of a plan I can build, modify and learn from. And this is where `Periodization' comes in.
PERIODIZATION - RIGID OR FLEXIBLE?
Classic Periodization is a rigid system that may get results for those willing to put the rest of their lives at risk while they sacrifice everything for their sport.
Given the many other demands on my time and the limits of my body I am simply unable to get up every morning and `do' what my training plan has scheduled for me. (For example, I rode 9 hours on Friday and spent all day Saturday dozing off in between movies that I more or less watched.)
So I conform to a `flexible' Periodization strategy. The days, or even weeks, vary from the plan schedule but the overall compliance is spot on. At least that is how it is working out thus far.
Here's a quote that `splains it better:
"The term cybernetic describes the science of control and communication in which feedback from the output of any system is used to modify the input to the system. -- http://www.performbetter.com/catalog/matriarch/OnePiecePage.asp_Q_PageID_E_82_A_PageName_E_ArticleSiffPeriodization
So this can be done without a CompuTrainer, right?
Saturday, November 21, 2009
9 Hours on the CompuTrainer
Indoor training is where it is going to have to `be' for the next few months. Sure, it is more than feasible to ride outdoors despite the cold and elements. But I couldn't achieve significant training objectives. I'd have to spend 2 hours loading and driving to and from; I'd have to take that time from other areas in my life; my daily training tasks would then be subject to weather and climate. Hands down: indoor training on the CompuTrainer is the best value for time, plan and energy.
On the Race Across the West my plan is to keep my heart rate generally between 100 - 110 bpm for the entire time. On some of the climbs I'm certain to exceed this by as many as 30 bpm or more. But one cannot do 860 miles in broiling sun with 61,000 feet of climbing at an anaerobic pace.
So yesterday my Training Plan (week 10 of 11 in the Foundation Phase) called for me to begin increasing the time I spend on the trainer. Previous to yesterday the longest I'd ever spent on the C'trainer was 7:10:00 when I was training for the 102 mile, 11,000 ft Assault on Mt. Mitchell in 2001. I finished AMM in 7:43:00. The Race Across the West will take between 80 and 90 hours!
As usual, I set my weight on the CompuTrainer for 25% heavier than I am so as to `train heavy' and `race light.' I set a pancake flat course. Mentally, I broke up the training into 3 hour segments. For the first 3 hours I completed 35 miles at an 67 avg watts and 90 bpm heart rate; second 3 hours 37 miles at 76 avg watts at 94 bpm heart rate; third 3 hours 40.21 miles at 89 avg watts at 101 avg watts.
My power and effort increased throughout the training event. At the end I felt I had `plenty left.' This tells me that I have achieved the goal of the foundation phase, i.e., endurance at an aerobic pace.
I was able to not be bored during this time for several reasons. First, I'm lucky to be able to enter a meditative state when on the indoor trainer. I do this purposely and very much enjoy it. Second, I spend some time listening to Audiobooks via the iPod. Yesterday I listened to Barack Obama's "Dreams from My Father: A Story of Race and Inheritance.". And for the last few hours I listened to PODRUNNER: Exercise music for fast-paced workouts.
After the 9 hour training task I cleaned up, ate a little and relaxed watching TV. My sleep was slightly disturbed (this is typical after a hard workout). Today I'm inclined to doze off a little here and there but do not feel physically taxed at all. I'd do a few more hours on the CompuTrainer if I didn't have bills to pay and other household tasks to accomplish.
I am pleased that I've been able to be pretty consistent with the training. At my age consistency means more than ever before.
On the Race Across the West my plan is to keep my heart rate generally between 100 - 110 bpm for the entire time. On some of the climbs I'm certain to exceed this by as many as 30 bpm or more. But one cannot do 860 miles in broiling sun with 61,000 feet of climbing at an anaerobic pace.
So yesterday my Training Plan (week 10 of 11 in the Foundation Phase) called for me to begin increasing the time I spend on the trainer. Previous to yesterday the longest I'd ever spent on the C'trainer was 7:10:00 when I was training for the 102 mile, 11,000 ft Assault on Mt. Mitchell in 2001. I finished AMM in 7:43:00. The Race Across the West will take between 80 and 90 hours!
As usual, I set my weight on the CompuTrainer for 25% heavier than I am so as to `train heavy' and `race light.' I set a pancake flat course. Mentally, I broke up the training into 3 hour segments. For the first 3 hours I completed 35 miles at an 67 avg watts and 90 bpm heart rate; second 3 hours 37 miles at 76 avg watts at 94 bpm heart rate; third 3 hours 40.21 miles at 89 avg watts at 101 avg watts.
My power and effort increased throughout the training event. At the end I felt I had `plenty left.' This tells me that I have achieved the goal of the foundation phase, i.e., endurance at an aerobic pace.
I was able to not be bored during this time for several reasons. First, I'm lucky to be able to enter a meditative state when on the indoor trainer. I do this purposely and very much enjoy it. Second, I spend some time listening to Audiobooks via the iPod. Yesterday I listened to Barack Obama's "Dreams from My Father: A Story of Race and Inheritance.". And for the last few hours I listened to PODRUNNER: Exercise music for fast-paced workouts.
After the 9 hour training task I cleaned up, ate a little and relaxed watching TV. My sleep was slightly disturbed (this is typical after a hard workout). Today I'm inclined to doze off a little here and there but do not feel physically taxed at all. I'd do a few more hours on the CompuTrainer if I didn't have bills to pay and other household tasks to accomplish.
I am pleased that I've been able to be pretty consistent with the training. At my age consistency means more than ever before.
Saturday, November 14, 2009
C'trainer. I used the DeLorme / Racermate software to construct the Assault on Mt Mitchell (AMM) (102 miles, 11,000 ft of climbing, most of it in last 30 miles). Since Tuesday I've been putting in 2 hours per day completing what I could (without wasting myself before I go to work).
Today I rode miles 77 to 90.33 and the average grade was about 6.5 - 7% with several 9's, 10's, 11's, 12's, 13's and 14's thrown in. Avg HR was 141 and the avg watts came in at just under 145. It was hard. It was 13.3 miles of nonstop climbing - no break (unless you call a few hundred yards at 2.8% a 'break').
I set my weight on the C'trainer at 50 lbs more than I weigh (200) and use a double (49/55) upfront and 12/28 in back. Spent a lot of time in the 49x28. Really fried at the end.
The grades on RAW will not be as steep as the 7 - 14%ers I did today. And when I hit the switchbacks and the grades DO get into the 7 - 11% range it will be only for a short stretch. But ... this work needs to be done.
Tomorrow I finish up the remaining miles of AMM and try to put in another 5 hours on the C'trainer for a total of 6 indoor hours of riding.
Today I rode miles 77 to 90.33 and the average grade was about 6.5 - 7% with several 9's, 10's, 11's, 12's, 13's and 14's thrown in. Avg HR was 141 and the avg watts came in at just under 145. It was hard. It was 13.3 miles of nonstop climbing - no break (unless you call a few hundred yards at 2.8% a 'break').
I set my weight on the C'trainer at 50 lbs more than I weigh (200) and use a double (49/55) upfront and 12/28 in back. Spent a lot of time in the 49x28. Really fried at the end.
The grades on RAW will not be as steep as the 7 - 14%ers I did today. And when I hit the switchbacks and the grades DO get into the 7 - 11% range it will be only for a short stretch. But ... this work needs to be done.
Tomorrow I finish up the remaining miles of AMM and try to put in another 5 hours on the C'trainer for a total of 6 indoor hours of riding.
Monday, November 9, 2009
Good weekend ...
Last Friday I had planned 3 or 4 hours on the indoor trainer but I found myself napping at every free minute. Finally concluded that I "must be tired" and stopped fighting it.
Saturday I spent a productive morning doing life's responsibilities (work, chores, bills, correspondence, telephone calls, family stuff) and then got on the CompuTrainer for a planned 4 hour workout. I broke each hour into one 45 minute easy lope at under 120 bpms and then the last 15 minutes at 160 watts, whatever that got me in bpm. Felt great afterwords. Good strategy for long indoor workouts.
Sunday weather predicted to be exceptionally warm for November in the midwest. Packed up the bike and drove 45 miles west of Chicago, to Hampshire, to do 75 or 100 miles. I'm getting to know many of the roads in this area now so I allowed myself to `make up' a 100 mile route on the fly. My plan was to keep the bpm in the 120 range and do whatever speed that got me on the flats, the hills and into the strong south wind.
Wound up doing 101.39 miles in 6:01:00. Heart, lungs and energy level were strong throughout the entire ride but my legs decided they wanted to stop (they didn't) at 95 miles. Sort of funny but it is proof that I've not done this mileage recently. Good to be back on track with this.
Here's a link to the ride via my Garmin 705: http://connect.garmin.com/activity/18340050
Saturday I spent a productive morning doing life's responsibilities (work, chores, bills, correspondence, telephone calls, family stuff) and then got on the CompuTrainer for a planned 4 hour workout. I broke each hour into one 45 minute easy lope at under 120 bpms and then the last 15 minutes at 160 watts, whatever that got me in bpm. Felt great afterwords. Good strategy for long indoor workouts.
Sunday weather predicted to be exceptionally warm for November in the midwest. Packed up the bike and drove 45 miles west of Chicago, to Hampshire, to do 75 or 100 miles. I'm getting to know many of the roads in this area now so I allowed myself to `make up' a 100 mile route on the fly. My plan was to keep the bpm in the 120 range and do whatever speed that got me on the flats, the hills and into the strong south wind.
Wound up doing 101.39 miles in 6:01:00. Heart, lungs and energy level were strong throughout the entire ride but my legs decided they wanted to stop (they didn't) at 95 miles. Sort of funny but it is proof that I've not done this mileage recently. Good to be back on track with this.
Here's a link to the ride via my Garmin 705: http://connect.garmin.com/activity/18340050
Thursday, November 5, 2009
Being (ir)responsible
It has never gone away! No matter that I've ridden bicycles of one sort or another for 60 years. Still ... when I'm riding the bike I ALWAYS feel that I'm short-changing something else in my life for this selfish little bauble of riding my bike.
Happened again yesterday while training indoors. I'd get about 15 minutes into the training and my mind would wander to all the things I have to do (in life!). It has gotten so bad that I now have a little handheld microrecorder on a chair next to the bike so that I can record items for my `to do' list. It helps me `let go' of the myriad little things that I know I have to do. And it creates a pretty good `to do' list for me.
Another way I'm fighting of the `(ir)responsibility monster' is by doing my indoor trainings much earlier in the morning. I usually don't expect to be on the job until around 1:30pm (to 10:30-11:00pm). I used to daudle in the morning after I woke up around 7:30am or 8:00am. Have my coffee, read my email, pay a few bills, read the news. I'd be ready to wander down to the `cellar to spank Igor' (i.e., ride the C'trainer) around 10am. And from there I would find myself in an uncomfortable hurry until I got to the job.
Now ... I'm on the bike no later than 9am. Sometimes earlier.
What this amounts to is being more disciplined, spending less time waking up and daudling. But it's worth it.
Happened again yesterday while training indoors. I'd get about 15 minutes into the training and my mind would wander to all the things I have to do (in life!). It has gotten so bad that I now have a little handheld microrecorder on a chair next to the bike so that I can record items for my `to do' list. It helps me `let go' of the myriad little things that I know I have to do. And it creates a pretty good `to do' list for me.
Another way I'm fighting of the `(ir)responsibility monster' is by doing my indoor trainings much earlier in the morning. I usually don't expect to be on the job until around 1:30pm (to 10:30-11:00pm). I used to daudle in the morning after I woke up around 7:30am or 8:00am. Have my coffee, read my email, pay a few bills, read the news. I'd be ready to wander down to the `cellar to spank Igor' (i.e., ride the C'trainer) around 10am. And from there I would find myself in an uncomfortable hurry until I got to the job.
Now ... I'm on the bike no later than 9am. Sometimes earlier.
What this amounts to is being more disciplined, spending less time waking up and daudling. But it's worth it.
I really don't know what to call these things so I'll try to give a clear description.
Spending long hours on the indoor trainer is hard enough but I've found it a real nuisance to have my hands gripping the handlebars the entire time. After all, I'm not `steering' the bike when on the trainer. Of course, if I'm shifting gears one needs to have hands on the handlebars.
I find it so very, very different from open road outdoor training. That is, when outdoors we need to change gears AND steer and balance the bike.
I try to observe and `steal' from other riders as many good ideas and techniques as I can. John Schlitter is my very favorite victim when it comes to this. I'd inspect photos of him and his bike to see how he does it.
One of the first things I stole from John was his setup of Zefal Spy Mirrors on both sides of the handlebars. What a difference that makes!
Another thing John has convinced me to do is to ride with the brainbox even during races. (I've tried every conceivable way to carry water and stuff tightly wrapped around the seat. And what I've learned is that it is virtually impossible to access this stuff when you need to because there are so many cords, straps and ties to undo.)
Last August at the Metamora 200 I stole another idea from John. After he had finished the 200 miles I took photos of his bike while it was leaning against a post. John was about 20 feet away and calmly watching me walk around his bike snapping pictures. THAT is a confident and generous guy! (If I had any brains I would have recognized that the BEST spying would have been to sit down and try to pick his brains for his training plan, etc....).
John had what looked like leather loops on both sides of the handlebar. One end of the leather band was attached at the top of the Avid brake handle. The other end of the leather band was attached at the end of the handlebar where the shifter was attached. I concluded that this was a way to allow him to keep from having to maintain a strenuous grip on the handlebars for the long hours he rides.
So, the other day when my hands were fatigueing while gripping the handlebars on a 4 hour indoor training session I asked myself: "What would John do?"
I'm a big fan of saving my old inner tubes. I cut them up and use them for almost everything. Amazing stuff.
I cut up an inner tube and zip-tied one end above the Avid brake handle and then looped the other end of the inner tube band to just above the shifter, zip-tieing it there, too. Now when I'm on the indoor trainer I `rest' my hands and arms in the inner tube loop. It has a profound effect on my ability to `bear' the long hours on the indoor trainer.
Oh, John? Thanks again!! And `again.' And `again.' I may as well learn from the best.
Spending long hours on the indoor trainer is hard enough but I've found it a real nuisance to have my hands gripping the handlebars the entire time. After all, I'm not `steering' the bike when on the trainer. Of course, if I'm shifting gears one needs to have hands on the handlebars.
I find it so very, very different from open road outdoor training. That is, when outdoors we need to change gears AND steer and balance the bike.
I try to observe and `steal' from other riders as many good ideas and techniques as I can. John Schlitter is my very favorite victim when it comes to this. I'd inspect photos of him and his bike to see how he does it.
One of the first things I stole from John was his setup of Zefal Spy Mirrors on both sides of the handlebars. What a difference that makes!
Another thing John has convinced me to do is to ride with the brainbox even during races. (I've tried every conceivable way to carry water and stuff tightly wrapped around the seat. And what I've learned is that it is virtually impossible to access this stuff when you need to because there are so many cords, straps and ties to undo.)
Last August at the Metamora 200 I stole another idea from John. After he had finished the 200 miles I took photos of his bike while it was leaning against a post. John was about 20 feet away and calmly watching me walk around his bike snapping pictures. THAT is a confident and generous guy! (If I had any brains I would have recognized that the BEST spying would have been to sit down and try to pick his brains for his training plan, etc....).
John had what looked like leather loops on both sides of the handlebar. One end of the leather band was attached at the top of the Avid brake handle. The other end of the leather band was attached at the end of the handlebar where the shifter was attached. I concluded that this was a way to allow him to keep from having to maintain a strenuous grip on the handlebars for the long hours he rides.
So, the other day when my hands were fatigueing while gripping the handlebars on a 4 hour indoor training session I asked myself: "What would John do?"
I'm a big fan of saving my old inner tubes. I cut them up and use them for almost everything. Amazing stuff.
I cut up an inner tube and zip-tied one end above the Avid brake handle and then looped the other end of the inner tube band to just above the shifter, zip-tieing it there, too. Now when I'm on the indoor trainer I `rest' my hands and arms in the inner tube loop. It has a profound effect on my ability to `bear' the long hours on the indoor trainer.
Oh, John? Thanks again!! And `again.' And `again.' I may as well learn from the best.
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