Friday, November 30, 2012

Ultracycling and Introverts

Introvert personality.

If a crowded cocktail party feels like a holding cell to you, even as you gamely keep up your end of the chatter, chances are you're an introvert. Introverts are drained by social encounters and energized by solitary, often creative pursuits. Their disposition is frequently misconstrued as shyness, but many introverts socialize easily; they just strongly prefer not to. In fact, the introvert can be more empathic and interpersonally connected than his or her outgoing counterparts. The line between introversion and lonely loners gets blurry, however, as some introverts do wish they could break out of their shell.

I'd like to do a wide screen study of people who are long distance / long time cyclists.  In otherwords, I'd like to know if there are more of them out there like me. 

We are often asked: "Why do you do that?"  "What do you get out of that?"

And, if you're like me, you really don't have an answer.  "I dunno.  I just like it, I guess." 

Recently I listened to a glowing report from a cheerful and ebullient cyclist about riding a cross-state bicycle circus with up to 20,000 other cyclists.  She reported many wonderful experiences.  Later, asked if I had ever done that event I blurted out an almost involuntary:  "Never.  That sounds to me like a psychopathology."  (Real tactful of me, right?)

I think of the many cyclists I have known who enjoy solitary riding.  And of those who enjoy cycling with others ... but in almost total silence.  `Semi-solitary.'

I've learned that in social situations (more than 2 others) the description above is applicable, i.e., I feel drained by the situation.  Yet, I tend to thrive and feel alive and connected with one or two others. 

As a psychologist I've administered too many personality tests.  By and large they're grossly over / misinterpreted.  Worse, personality assessments are made in order to find a way to include / exclude a person from entry to a group or work environment.  It's brutal to take a snapshot of a person (who may have not slept that night, who may have had one cup of coffee too much, who may be under inordinate proximate stress) and then generalize from that snapshot. 

So, wouldn't it be interesting to meet another solo cyclist and ask about introversion and extroversion.

Monday, November 26, 2012

Limits and the impulse toward `overtraining'

They say I'm `retired' now.  Actually, I still have the luxury of work.  But I no longer have the burden of a `job.'

(How many times have we thought that a trained monkey could do what we were doing.  How many times have we `run out the clock' so that we could leave the job and get on with our damn lives!)

My situation is now reasonably safe and secure. Even predictable.

So what do I `make' of myself?

Do I invest myself in meaningful actions with the same intensity and resourcefulness as when I had a `job?' 

Or, do I seek engagement in random activities that consume my tension and anxiety, spending time and wasting myself. 

Do I `express' myself?

Or, do I waste/numb/distract myself?

The experience of having unstructured time on my hands has been somewhat confusing.  Not unpleasant.  Not even anxiety producing.  (It is good that I am a Clinical Psychologist at times like this :)

I have the luxury, for the first time, of not feeling the knife to my throat. 

But I do experience the need for something to be imposed upon me.  Sort'a weird, huh!  Something that will relieve me of the existential burden of making a choice, of having to think about and decide what is `important.'

I `want' a problem that will tell me what to do every day. 

Erich Fromm wrote a book about this in the '60's called `Escape From Freedom.'  It was a narrative of the German people in the first half of the twentieth century.  They gave over this existential burden / responsibility to a `Fuerher.' 

Friends.  That shit don't work!

And here is where `overtraining' comes in. 
  • Overtraining occurs in athletes who are training for competition or a specific event and train beyond the body's ability to recover. Athletes often exercise longer and harder so they can improve. But without adequate rest and recovery, these training regimens can backfire, and actually decrease performance.
At least that's what Wikipedia says. 

I ... don't ... think ... so!

Overtraining is what we do to ourselves while trying to dodge raindrops in a downpour. 

We know it won't work.

But we `won't' allow ourselves to admit to our limits, to handle the anxiety of unstructured time. 

(Think Pantani).





Monday, November 19, 2012

The `Beast'

Yesterday I got a late start on a training ride from Wilhoit toward Bagdad, the Santa Maria River (the low point).  This out and back route is 70 miles.  It is literally a `down and back up' route through some of the most intriguing and desolate sections of Arizona.
  • My Garmin 500 recorded a total of 955 feet of climbing on the 35 mile `out' leg of the ride (27.29 ft per mile).
  • There was 4,763 feet of climbing on the 35 mile `back' leg of the ride (136 ft per mile).
  • For a total of 5,718 feet of climbing for the entire training ride (81 ft per mile).
Wilhoit - Sta Maria River - Wilhoit

Because of the season and the altitude I was `chilly' during the entire event.  It was mostly cloudy so when in the direct sunlight I was warmed generously (but briefly).  As the afternoon wore on it became more cloudy and colder.  Of course I was increasingly wet (sweat) on the `back' leg.  Fortunately I carry `3 season clothing' and I managed to almost eliminate the chilling wind.

Combine the climbing and the cold I found myself unusually `sleepy' for such a short distance.

Around mile 60, amidst vast emptiness, I spied in my mirror, about 40 yards behind me, a large four footed animal chasing me.  It was too far for me to make out what the animal was but it was a very big dog or somethng like it.  This was the first time I was `chased' by wildlife.  I accelerated promptly but the animal was really closing the distance fast.  In my mind I decided if I couldn't ourtun it I was going stop and confront the beast.  I finally let out a loud bellow and prepared to stop, turn the bike around and attack it.  To my surprise the animal abruptly stopped and left the road. 

As I continued to ride I became aware that my `confront the beast' response was pure `animal' in me.  No fear.  I was damned angry and wanted to kill it. 

Later, driving home and, even later, falling asleep I then became afraid. 

I'll probably begin to carry some self-protection devices / weapons when I go off into such remote areas. 

But after the `beast' was gone I felt a strange and very satisfying sense of `excitement.'  No fear at all.  At least not until a few hours later. 

Friday, November 16, 2012

Cracked it!!

Today's training ride put me over the 500,000 feet of climbing since Jan 1 2012 figure:

Today's Training Session
Miles: 6,435

Ft of Climbing: 500,095.

Monday, November 12, 2012

Albert Einstein and I are a lot alike that way :)

So ... I just spent a great deal of time and effort explaining and describing a dedicated program of training. 

And it dawns on me: ANY program that increases time and effort on the bike will result in some improvement in performance. 

For example, a grad student designs a longitudinal research study.  Hypothesis is that subjects that spend 2 minutes of walking and clucking like a chicken before going to bed will live longer than those who don't.

The researcher selects 50 nonsmoking male vegetarians between the age of 50 - 55 with no personal or family history of heart disease and has them walk and cluck like a chicken for 2 minutes every night before bed.  The researcher then selects another 50 men of the same age and does NOT instruct them to walk and cluck like a chicken for 2 minutes every night before bed.

Twenty years later the data show that the first group experienced (significantly) fewer deaths.  Researcher's conclusion?  Walking and clucking for 2 minutes every night before bedtime increases longevity (but it ruined marriages and kids never bring the grandkids over). 

Same with the Power Meter v. Heart Rate Zone Training program.  Both will improve performance if applied in accordance with a prescriptive training regimen.  Train more and harder and you'll get better!!  (You're smard, doc!)

Well, poof!!!  There goes THAT comfortable delusion. 

Or, as Albert Einstein said about his theory of relativity: "I thought about it while riding my bike."

Power Meter v Heart Rate Zone Training

In my previous post I described some of the limitations of training exclusively in mountainous terrain.  Essentially, while my climbing ability and capacity have increased substantially (I routinely, if not easily, pass DF / standard / upright cyclists on the inclines) my ability and capacity for uninterrupted application of power (i.e., on flats or hilly/rolling terrain) has become a limiting factor.

One would assume that the use of a power meter would be the first place to go in such a situation.  That is, use the power meter to make sure that I apply consistent wattage in order to `fill in' the hole that mountainous training presents.  But that assumption is, in my experience, completely wrong. 

Consider that you're descending a 2% - 4% grade for 3 miles.  Even into a headwind, when will you `spin out?'  And when you `spin out' how much power are you using?  When you `spin out' and your power output drops to almost zero your heart rate will drop, as well.  In my case, and in that situation, my heart rate drops to the mid-60's. 

If I persisted in applying 175 - 200 watts on such a descent I will increase my speed to 38 - 42 mph speed almost immediately - and then spin out.  Then what?  Power output terminates.  Heart rate drops dramatically.

(An obvious thought crosses our mind: get a bigger front ring.  56t?  60t?  80t?  And when will you spin out?  Thirty seconds later?  And where will you find a front derailleur that can handle the spread between that big ring and the more `terrestrial' smaller [39t, 30t] rings required for the flats, wind and/or inclines / climbing?)

So, in my analysis, putting a power meter on the bike will not address the fundamental problem that mountainous training presents, i.e., the lack of uninterrupted and continuous power and heart rate demand. 

Here is where I find myself adding significant amount of time to indoor training, where I can place uninterrupted demand for increased watts and heart rate training. 

Heart rate zone training is not as predictable and consistent as power meter training

Say, for example, that I had a very heavy workout yesterday.  It is probable that my heart rate today for the same effort would be higher.  Essentially, if 30 minutes at 250 watts put my heart rate into Heart Rate Zone 2.5 yesterday my Heart Rate Zone would more likely be in the 3 - 3.25range today. 

So there appears to be no doubt but that a power meter would solve the `hole' in mountainous terrain training.  But is that the only solution?  And, is that the most realistic solution?

---

On the long distance endurance cycling and racing I have done I have never used a power meter.  Mostly because I didn't want to spend the money.  (There is only so much of this stuff that I want to afford).  But I have noted that if I attempted to maintain a particular speed it would impact my heart rate. 

On the Race Across the West in 2010 (I dnf'd after 400 miles - insufficient training) my average heart rate was 106 bpm, i.e., just short ot my Heart Rate Zone 2 (111 bpm).  I made good time to the Congress Time Station (#6) under the circumstances.  But my endurance `terminated' at that point. 

I `speculate' that if I attempted to keep to a particular power wattage (wisely set at a realistic number) for a long (12+ hours) span of time one of two things would happen.  Either I'd learn that I'd have to reduce the wattage number, or, I'd learn that in maintaining that wattage number my heart rate would move too high, ultimately affecting my endurance.  (Unless I were already on the `other side' of this experiment :))

---

Here is what I plan to do in my indoor training over the near (3 - 6 months) term.  I will not purchase a power meter.  Instead I will use Heart Rate Zone training to increase my endurance (and power).

Some practical (if not optimal) reasons:
  • I don't want to spend any more money on expensive watt measurement indoor training stuff (e.g., CompuTrainer);
  • I don't want to purchase a crank-based power meter ($2,500 to $4,000); 
  • I like the fact that the LeMond Revolution indoor trainer does not require a rear wheel;
  • In the long run I want to increase my ability to stay in the upper ranges of Heart Rate Zone 2 (111-129 bpm) while not experiencing reduced endurance (and power).
I realize that without a power meter to sync with my heart rate I will be at a `quantitative measurement' disadvantage.  And it would be ideal if the folks at LeMond built a device that measured both Heart Rate and Power data.  (They do, but it has received terrible reviews and sells for an exhorbitant price).

So what would a 2 hour indoor HRZ workout look like?  Here is yesterday's HRZ workout:
  1. 20 minutes at HRZ 2
  2. 20 minutes at HRZ 3
  3. 20 minutes at HRZ 1
  4. 20 minutes at HRZ 2
  5. 20 minutes at HRZ 3
  6. 5 minutes at HRZ 1
  7. 20 minutes at HRZ 3
  • Resulting in an `Intensity Score' of 2.25 for the entire workout.  (Contact me if you want to know how I came up with the `Intensity Score' factor). 
  • My subjective post-workout `fatigue' rating for yesterday was about 6.5 out of 10 (it had been 7 days since I was on a bike and I believe it would have been much lower, e.g., 3.5 - 4, otherwise).

Here is the 2 hour indoor HRZ workout for later today:
  1. 5 minutes at HRZ 1
  2. 20 minutse at HRZ 2
  3. 5 minutes at HRZ 3
  4. 20 minutes at HRZ 2
  5. 5 minutes at HRZ 1
  6. 20 minutse at HRZ 2
  7. 5 minutes at HRZ 3
  8. 5 minutes at HRZ 1
  9. 20 minutes at HRZ 2
  10. 10 minutes at HRZ 3
  11. 5 minutes at HRZ 1
  • Resulting in and `Intensity Score' of 2.0 for the same two hour indoor workout. 
I will be applying this strategy and indoor training method over the next several weeks or months in order to assess outcomes.  The primary outcome measure (lacking a power meter) will be to lessen the fatigue rating and to increase the amount of time in HRZ's 3 - 5. 

It is my intention to post on this blog the experiences and outcome of this HRZ training method.

The Limits of Training in the Mountains

For quite a long time I've been going back and forth on this issue. 

First, I've made the distinction between `indoor' training and `outdoor' training. 

Indoor training.  Some people just pedal and read a book.  Others actually `train' and pay close attention to the numbers.  My comments refer to the latter.

For 16 years I made dedicated good use of the CompuTrainer.  I sold it last year when we moved from Chicago to the mountains of Arizona.  I replaced the CompuTrainer with a LeMond Revolution. 

The LeMond Revolution is different from the CT in that:
  • it measures nothing, i.e., it has no devices for cadence, power, time, heart rate, power, 
  • it is a wind trainer that has no electrical parts, 
  • it is noisier than a CT (i.e., air displacement is noisy), 
  • the complete LR unit comes in at $500 v. the CT at $1,500 t0 $2,000 (assuming computer and monitor interface), 
  • it is bulletproof strong with no wires, digital displays, or parts that can come loose or break, 
  • it eliminates rear wheel / tire problems (flat tires, rubber residue accumulation, needing to clean the tire with alcohol or a solvent to assure good grip, etc),
  • there are (and probably never will be) `upgrades' in equipment or software,
  • because of all of the above it is, for me, far simpler to set up and use (just get on the bike and start pedaling).
Why did I give up the CT if I already owned it and had a 16 year history of records and good use?  Because I now live in a place where I'm not `forced' indoors for 4 - 5 months of the year (urban sprawl, congested urban traffic, snow, ice, dangerous neighborhoods, etc). 

Perhaps surprising to many, I never really used the CT for power meter training.  I used it almost exclusively for the novelty of programming known courses (Assault on Mt. Mitchell, RAAM stages, etc) and experiencing the entertainment factor of doing so.  As well, since I could adjust the resistance to the rear wheel I'd program long hours of `x' resistance in my training.  I made good use of the CT.  And it offered me more (power metering) than I used it for. 

Now something about the mountainous and hilly terrain in which I now live. 

At this writing I've ridden 6,450 miles and climbed 496,000 feet since January 1, 2012.  These are all `outdoor' miles and feet climbed.  I guess I could have use the CT to simulate these indoors but it would never have been the same.  Bike handling skills.  Dealing with dramatically different roads and road conditions.  Dealing with wind, cold, rain, snow and ice.   None of that happens on an indoor trainer. 

But there are drawbacks to training exclusively on long/short ascents and descents.  The first and most frustrating for me is that, on the long descents (as many as 17 miles of continuous descending), I'm doing nothing but steering.  That is, my heart rate drops to the 60's and I'm putting out NO power.  Less frustrating but equally limiting is that, on the long ascents, I'm just grinding away at a low rpm and `manageable' heart rate in the 115 - 130 bpm range. 

Alternating LONG periods of no watts with LONG periods of pushing 200 - 350 watts (my estimate) leaves a big hole in my physical conditioning for handling the real-world demand for constant application of watts for hour after hour.  In otherwords, in my local terrain it is too much of a mix of `long rest' and `hard but short pressure.' 

I recently completed a long time trial on a flat course.  I'm in great shape and did well over the course (except for the 4 flat tires and the time it took to change tubes and tires).  However, I didn't do as well as I had expected.  After about 100 miles I noticed that my legs began to hurt, i.e., the uninterrupted application of watts became a limiting factor.  I was used to `resting' on the many downhills in my local terrain. 

So I now recognize the need to `fill in' the hole in my training.  That is, I need to train without the benefit of the `rest' that the downhills offer me. 

On my next blog entry I'll describe the problems associated with trying to measure / train with a power meter in my terrain.


Sunday, November 11, 2012

2013 Cycling Calendar ... WIP

Work in Progress.

So much has settled in my private life over the past few months that, barring life's certain monkey wrenches, 2013 looks like the `year of competitive cycling' for me. 

I, like many of us, need a concrete event ahead of me to anchor my training.  Just yesterday I made the decision to participate in the Sebring 24 hour non-drafting event in February.  A good friend, Allan Duhm, is making it much more possible for me to do this by putting me up and letting me transport the bike from the airport to the race location and back. 

I realize now that I should have had a crew last week when I did the World's Time Trial Championship 24 Hour event in Coachella Valley.  And, frankly, I just needed to switch out a new wheel/tire each time I got a flat (4!).  Hydration and fuel and clothing we're fine without support.  Who would have expected a 7 mile stretch of 86/78 to be so filled with shredded truck tires, pieces of pipe, metal, glass and junk on the shoulder!  I got 3 of the 4 flat tires on that 7 mile stretch.  Even with excellent Conti 4000 tires and tire liners (for added insurance ... I thought).

Sebring doesn't allow crewed vehicles as support on the course.  And I haven't heard horror stories from previous participants about the road and debris.  Wrapping up night riding on a closed 3.1 mile course adds another layer of predictability to a successful, unimpeded crack at a 24 Hour record.   Worth it!!!

Anchoring the end of the 2013 season is the Hoodoo 300 event in September.  I crewed for Dave Ellsbury in his Hoodoo 500 effort in 2012.  Dave's an incredible cyclist, having successfully finished the Hoodoo 500 and RAAM the previous two attempts.  Although he had to DNF on the Hoodoo 500 this year he went on to be a strong finisher at the World's 24 Hour Time Trials in Coachella Valley last weekend. 

So, the bookend events for 2013 are Sebring 24 non-drafting in Florida next February and the Hoodoo 300 in Utah next September.

Lot's of options for events in between and they will become clearer as time goes on. 

Thursday, November 8, 2012

Recovery and re-entry

On the second lap of the first loop on the World 24 Hr Time Trial I ran out of liquid nutrition one hour before I finished and I ran out of water 2.5 hours before I finished. So many flat tires, waiting, etc, made that lap almost `forever.'

When I finally did come into the finish it was around 11:30am. As JV mentioned in his posts the weather was unusually hot.

Dehydration combined with the intense heat took a growing toll on me as I was wrapping up and loading the car. Dehydration is like that. You don't notice it until it's almost too late.

Despite the fact that I made a good effort to rehydrate at the end ... the heat threw me. The Garmin registered between 96F and 104F the last half hour.  For a while I was actually seeing `spots' in front of my eyes. That's when I got into the car and cranked up the AC for about a full half hour.

Wisely, when I got back to the hotel I just lay down, continued to hydrate and take it easy. Seemed to work. The next morning - early - I felt almost 100%. Walked around the hotel grounds, had breakfast with a few racers and our wives, and got in the car and drove for six hours.

Since last Saturday I've been taking care of domestic and family duties I had neglected for a few weeks before the race. So, today ... I'm ready to get back on the bike and train again.

I'm actually very surprised that I've recovered so well and so completely. I'll be 67 in a few months and ... I'm sort of expecting it to show.

Now that it is `winter' out here (much MUCH less severe than Chicago) I'll be back doing about 50-50% indoor / outdoor training for a while. (Frankly, I can literally avoid winter completely by driving 16 miles and 3,000 feet south --- which I'll build into my training for the winter).

Looking back on the WTT24 I'm very, very pleased with my performance. My first lap was competitive with JV's, except for the flats. After that it all went to hell fast.

I consider the WTT24 performance a good indicator of overall fitness and endurance. It makes me want to target UMCA events and compete, which is something I've not done in the past. (In the past I knew I was a working stiff and could do myself more harm than good).

I don't think I want to afford making it to Sebring this February. But there are several local events (300 miles or so from my house) that I can target.

As well, if I'm going to `compete' I need to round up a crew so that mechanicals don't undo good effort.

Should be a good winter.

Monday, November 5, 2012

World 24 Hour Time Trials

My race data:

World 24 Hour Time Trials

Heartbeat and persistance

I haven't been to the UMCA website for ages. I just clicked there and looked up `me' and when my membership needs to be renewed. Then I checked my `standings.'  I didn't know they kept track of me.  (UMCA - My 2012 Standings)

Here are some pleasant but still somewhat surprising World standings for me:

  • I am ranked #1 for male age 60-69 recumbents Race Standings by Division;
  • I am ranked #1 for male age 60-69 recumbent World Cup Division Standings;
  • I am ranked #1 for male age 60-69 recumbent 24 Hour Division Standings;
  • I am ranked #2 for male age 60-69 recumbent UltraCycling Cup Division Standings;
  • I am ranked # 22 for male 24-hour Overall Standings;
  • I am ranked # 39 for male World Cup Overall Standings;
  • I am ranked # 58 for male UltraCycling Cup Overall Standings.
Surprised because there seems to be so few guys my age on recumbents entering UMCA events.
Pleasant because I've had what I consider to be a good `learning' year but bad `performance' year.

So, the challenges for 2013 are to:
  1. stay alive
  2. apply my learnings
  3. substantially improve my performance.
Gotta admit: this is sooooo funny.