Indoor Training with Music -- Pleasant Surprise

I'll be 70 in 7 weeks.  My eighth decade.  Training is important for reasons greater than just performance goals on the bike. 

I have a LeMond Revolution trainer. 

I've had it for several years now and it is without question the best trainer for me.  This LINK refers you to the manufacturer where you can find information on the features and benefits of the device.

I haven't found an indoor training plan or system that allows me to get a strong workout without making me want to avoid doing it too often.  I'm not alone in having a `hate-hate' relationship with indoor training.  There are, of course, various `spin' classes to which I could go but they're not recumbent focused.  And I just don't want to go to `classes.' 

Power Meter: Despite my aversion to indoor training I realize that with a power meter and High Intensity Training (Joe Friel) I can get more benefit without the long, grinding hours.  So, the folks at LeMond have recently developed a device that I can put on my LeMond Revolution that is, in fact, a power meter.  The Wattbox.  I pre-ordered it last October expecting to have it for the cold, dark and bleak winter months.  They said I'd get it by Christmas. 

Christmas came and went.  No Wattbox.  Turns out they changed the date when I can expect it to ... March 1st.  AFTER the months when I most need it.

So .. how can I stay motivated and still do strong, high intensity training without a power meter?  The answer: I can't.  There is no substitute for the kind of training recommended by Joe Friel in his book Fast After Fifty.

Heart Rate: Without a power meter to precisely measure the `outcome' of my effort I am reduced to a very fuzzy measure: heart rate.  Heart rate is not a good measure for many reasons.  It is slow to respond.  And I have a very low heart rate in particular (my morning heart rate is typically in the mid-40 beats per minute range). 

Heart rate training is `input' based.  I have several workout `scripts' that have me doing intervals.  Two minutes of `hard' pedaling. Easy pedal for a minute.  Stuff like that.  I hate doing it.  Which means that I avoid it. 

Music: Podrunner.  Rather than divert attention to the originator and brainiac of Podrunner, Steve Boyett, I'll focus on what it does for my training.

Today I wanted a strong 75 minute workout on the LeMond Revolution trainer.  I downloaded the Podrunner Interval Training music (60 minutes of `ladders' music).  The MUSIC starts at 150 beats per minute and it increases every 10 minutes by 5 beats until it reaches 180 beats per minute.   


My pedaling is typically 95 rpm. My heart rate rarely goes past 150 bpm. My max HR is probably in the early 170 bpm range, though I very rarely do that.

The music is very entertaining, making the workout actually enjoyable.  My heart rate moves easily into the anaerobic range.  Though I may not be pushing massive watts I am most definitely improving my pedaling RPM, my pedaling form and my endurance capacity. 

Most importantly I look forward to the training.  It enables me to maintain consistency and work on endurance at Tempo and better pacing. 

Pain Does Not Always Mean Gain - 2016 Training Rationale

2015 has been a good cycling year for me: from the neck up.  I've experimented and made bike modifications that, though time consuming, have `worked' for me.  I've done some very satisfying hot weather desert training.  I've enjoyed riding in some of the most beautiful, ethereal terrain on the planet.   

Planning my 2016 cycling calendar presents me with the need to decide what is both motivating and realistic. 

In the past I'd target some events that were more challenging than realistic.  I'd show up and realize that I'd not done the disciplined and consistent training necessary to do well.  "Eyes bigger than my stomach."

The discipline and time demands required for some events exceeds my interest.  Training can be a `tyrant' in that I find that I am either cheating on the training or cheating on other important things in my life: wife, kids, friends, work. 

As well, I've come to terms with the fact that successful completion of some exceedingly challenging cycling events ... just doesn't `float my boat.'  "So.  I just rode the bike for 24 hours, through sleep deprivation, cold and grim weather, harassed by dangerous drivers, etc.  Big woop!"

Several years ago this exchange took place in an interview about an upcoming challenge:

Him: "Well, I am sure you will succeed and finish this event."

Me: "Not so.  If that were the case I wouldn't even do the event.  Why do it if you know you can?  What is the point?  When I consider how the training distorts and interrupts the rest of my life ... it would seem exceedingly selfish.  Or, just a form of socially acceptable masochism." 

So now I know what it takes in the way of dedication, single-minded focus and hours and hours of training to finish even the most daunting of cycling challenges.  Knowing this puts it all into perspective. 

First, I don't need the ego-stroking I'd get for accomplishing such an event.  (I'm already pretty confident of my ability to do challenging things if and when I want to).

Second, I'd rather read a book, go to a movie with my wife, hang out with some friends or indulge my interest and passion for my work. 

These are some of the guidelines I am following in planning my 2016 cycling calendar:

• There are undeniable health benefits to high intensity bicycling;
• I need a monthly event to anchor my training;
• Some time (12 hours) and distance (200 - 300 miles) limited events are challenging enough without disrupting the rest of my life with training demands;
• High intensity training achieves performance results for these events without succumbing to the `tyranny' of long, slow distance training (hours or preparation, hours of training, days of physical recovery);
• I am motivated to win some `metal,' i.e., podium finishes (awards, medals, plaques, course records);
• I like the people involved in ultra- and competitive cycling.  Joining with them in these activities is fun and satisfying to me.  

2016 should be a fun year for cycling. 

Consistency ... Or Misery

Work and life occupied the five days since my last training ride.   I was getting short, intemperate, impatient, crabby and just plain angry.  

The temp this morning in Prescott was 21F at 6:30AM.  Which meant that I was going to do more indoor training or freeze my tucas off outdoors.  I negotiated with fate.

I drove south 40 miles and down about 3,500 feet.  Best of all the temperature was in the high 70's.  A great training road called Vulture Mine Road just west of Wickenburg, AZ.  The road is almost smooth, at worst very gentle chip seal.  During the 4 hours I was training I counted no more vehicles than my fingers and toes.    Sunny.  Silent.  Mesmerizing cactus desert.  

Parts report:  Consistency of training supports improved performance.  In addition, importantly, those tight tendons, etc, make their discomfort conspicuous.  The last hour I put more effort into the training and more focus on dissociating from the pain (right gluteus medius tendonitis).  Some times it is not foolish to stare down the pain.  In fact, there is something ascetic about it.  

But, when I finally stopped there was a loud complaint from those body parts that had concluded that they were exempt from training these past five days.  O.K., guys.  I hear you.  I promise to be more consistent.  

VULTURE MINE ROAD