For a little entertainment I mapped out the Prescott to Sedona AZ route for RAW/RAAM a few years ago and loaded it onto the CompuTrainer. Because it fit into my training plan I drew up a previous `performance' that I did on this route in 2005 on the DF and raced against myself today.
It wasn't long before I let my `previous' self race ahead of me knowing that I planned to be on the trainer for 2 hours today and probably 4 tomorrow, that I wasn't mashing myself up in training these days like I used to back then, and that my `previous' self was only riding for 1:30:00 hours.
As I/we/me moved into/onto Mingus Mountain, up towards Jerome I started gaining on myself. I always do better on the hills. But so did `me' of 4 years ago, so I never really caught myself.
If I race against myself for a longer period than I set the previous performance the previous `me' continues on at the wattage `me' was doing when `I' stopped the last time. It turned out `me' was doing 322 watts up the mountain at that time four years ago (gulp!).
I laughed outloud when I saw that I was racing against a `me' doing a steady 322 watts. My wife came down, wondering if she was finally going to cash in on my life insurance.
A few minutes later, as we were getting to the top of the route, in the city of Jerome, AZ, the totally wacky feature of DeLorme courses had me climbing a hill with a 45% incline. Of course, the electromagnetic load generator will register inclines only as steep as 15%. Thereafter it just pretended that the other `30%' incline didn't exist. And I was crawling up a 45% hill in my 30x34.
Another loud laugh that had my wife stomping on the upstairs floor to keep me quiet down there in the basement.
Honestly, the workouts on the `virtual' courses are sort of fun and entertaining but in no way are they as challenging as when the C'trainer is set at just ergometer mode. For example, set the resistance at 160 watts and push. Very hard to do for long.
Saturday, December 12, 2009
Organizing chaos
One of the more certain aspects about preparing for RAW is that a change in one area of my life affects many other things.
I've been on a rational weight loss program for almost a week now and find that some of the foods I've selected in the program don't agree with me. That is, in my case, they're too `heavy.' I'm not used to so much turkey meat. So, I'll be investigating different options for meeting the Carb/Protein/Fat mix in the diet.
As I increase the number of hours and intensity of the training I need more sleep and rest. One of the pleasures of my work is in spending evenings with couples and other clients. I've always allowed myself to stay later if the therapy process is working well. And this has resulted in getting home later. I try to get up to spend time with Annie, my wife, so I wind up squeezing sleep time out of my schedule. I'll have to be more time-constrained at work because I'm not going to give up the time with Annie.
I often wonder if some of the effects of training have to do with age or just that ... I've not done this kind of training in my younger years. I've ridden dozens of multiday hundred mile and more rides and have run many, many marathons. I recall feeling tired from these events but ... there is that thing that many endurance athletes do: we forget the pain almost immediately after a difficult event.
I do know that I've got to a) limit my work, b) be flexible with my diet, c) be more disciplined about my sleep, d) not take any of the time away from my relationship with my wife and kids and grandkids.
I've been on a rational weight loss program for almost a week now and find that some of the foods I've selected in the program don't agree with me. That is, in my case, they're too `heavy.' I'm not used to so much turkey meat. So, I'll be investigating different options for meeting the Carb/Protein/Fat mix in the diet.
As I increase the number of hours and intensity of the training I need more sleep and rest. One of the pleasures of my work is in spending evenings with couples and other clients. I've always allowed myself to stay later if the therapy process is working well. And this has resulted in getting home later. I try to get up to spend time with Annie, my wife, so I wind up squeezing sleep time out of my schedule. I'll have to be more time-constrained at work because I'm not going to give up the time with Annie.
I often wonder if some of the effects of training have to do with age or just that ... I've not done this kind of training in my younger years. I've ridden dozens of multiday hundred mile and more rides and have run many, many marathons. I recall feeling tired from these events but ... there is that thing that many endurance athletes do: we forget the pain almost immediately after a difficult event.
I do know that I've got to a) limit my work, b) be flexible with my diet, c) be more disciplined about my sleep, d) not take any of the time away from my relationship with my wife and kids and grandkids.
Wednesday, December 9, 2009
RAW Goals
1. To finish
2. To finish first in age group.
3. To finish first on a recumbent
4. To finish among the top five.
5. To finish first.
6. To first among all platforms (upright, recumbent, tandem, etc), first among all age groups, first among all solo riders.
2. To finish first in age group.
3. To finish first on a recumbent
4. To finish among the top five.
5. To finish first.
6. To first among all platforms (upright, recumbent, tandem, etc), first among all age groups, first among all solo riders.
Saturday, December 5, 2009
Unconscious
Until I was around 55 yrs old I used never to `sleep.' I had two states: wide awake and unconscious.
Then I got old. Mother Nature switched out the `unconscious’ for `more-or-less sleep maybe for 3 hours at a time twice each night.’
Since mid-November I now have three states: wide awake, more-or-less asleep, and unconscious-dead-to-the-world. This blog entry is about regaining `unconsciousness.'
My training has progressed so that I’m spending more time on the bike (indoors, of course) and am slowly ramping up the intensity. Comfortably ensconced in the functional delusion that `age is just a number’ I expected to maybe take a longer than usual (20 minutes) early afternoon nap before I began my workday.
Last week I slept through the 20 minutes and woke up 2 hours later with a slight drool. Over the week I’ve been having stronger and deeper sleeps (aka `unconscious’).
I’m o.k. with that. It makes sense. Just another learning experience.
Then I got old. Mother Nature switched out the `unconscious’ for `more-or-less sleep maybe for 3 hours at a time twice each night.’
Since mid-November I now have three states: wide awake, more-or-less asleep, and unconscious-dead-to-the-world. This blog entry is about regaining `unconsciousness.'
My training has progressed so that I’m spending more time on the bike (indoors, of course) and am slowly ramping up the intensity. Comfortably ensconced in the functional delusion that `age is just a number’ I expected to maybe take a longer than usual (20 minutes) early afternoon nap before I began my workday.
Last week I slept through the 20 minutes and woke up 2 hours later with a slight drool. Over the week I’ve been having stronger and deeper sleeps (aka `unconscious’).
I’m o.k. with that. It makes sense. Just another learning experience.
Thursday, December 3, 2009
Trial and Error - Overrated
In my earlier post about "I JUST DON'T LIKE IT" I complained about my preference for beating my head against a brick wall despite the fact that I know that the brick wall will win. This doesn't have a thing to do with old age. It's just been an old unsuccessful and overrated way of doing things that I've developed over a lifetime into an `art form.'
As Forrestt Gump would say: stupid is as stupid does! Meaning what I do may be stupid but I, the person, am not be stupid.
So why have I used my head as a battering ram against bricks?
--- Basic lack of confidendence in myself.
--- Fear of failing.
--- `Manly' drama about being `hard headed' and stubborn.
[O.k., here's a little psychology:
If I physically exhaust and injure myself (just ride thousands of junk miles for hundreds of hours - the UMCA Indoor Challenge!) and (predictably) fail at an event there will be droves of nice people who will soothe me by saying I gave it a `good try.'
BUT if I risk doing a smart thing (periodization training) and still fail to win at an event people will judge me as being `smart' but `just not good enough.'
The `big dumb brute' method at least gets me patts on the back for halfway killing myself as an unguided missile: "Ready! Fire! Aim! :) Lot's of sympathy and drama.]
Sandy Earl (http://community.bikefriday.com/staff/sandyearl) is a 40-something woman (http://triathletediva.blogspot.com/2009_03_01_archive.html) who rides the recumbent (http://www.2010raamblog.com/) and has registered to ride the recumbent in the Solo category for RAAM 2010.
She and Larry Graham, Paul Carpenter, John Schlitter and several (several, several, several) other's I've been fortunate enough to meet in person or online are generous to a fault in sharing their `brains over brawn' way of training to win.
I'd first like to thank them here. And, second, I'd strongly urge others of us reading this to follow the links to them to learn how to win, not just place.
- Dan
As Forrestt Gump would say: stupid is as stupid does! Meaning what I do may be stupid but I, the person, am not be stupid.
So why have I used my head as a battering ram against bricks?
--- Basic lack of confidendence in myself.
--- Fear of failing.
--- `Manly' drama about being `hard headed' and stubborn.
[O.k., here's a little psychology:
If I physically exhaust and injure myself (just ride thousands of junk miles for hundreds of hours - the UMCA Indoor Challenge!) and (predictably) fail at an event there will be droves of nice people who will soothe me by saying I gave it a `good try.'
BUT if I risk doing a smart thing (periodization training) and still fail to win at an event people will judge me as being `smart' but `just not good enough.'
The `big dumb brute' method at least gets me patts on the back for halfway killing myself as an unguided missile: "Ready! Fire! Aim! :) Lot's of sympathy and drama.]
Sandy Earl (http://community.bikefriday.com/staff/sandyearl) is a 40-something woman (http://triathletediva.blogspot.com/2009_03_01_archive.html) who rides the recumbent (http://www.2010raamblog.com/) and has registered to ride the recumbent in the Solo category for RAAM 2010.
She and Larry Graham, Paul Carpenter, John Schlitter and several (several, several, several) other's I've been fortunate enough to meet in person or online are generous to a fault in sharing their `brains over brawn' way of training to win.
I'd first like to thank them here. And, second, I'd strongly urge others of us reading this to follow the links to them to learn how to win, not just place.
- Dan
Wednesday, December 2, 2009
Weight Loss Plan
Plan is to go from 200 lbs to about 175 - 165 lbs from Dec 1st, 2009 to June 1, 2010.
I've posted the diet here:
http://spreadsheets.google.com/ccc?key=0AsQblJfC4sZndDFsQTFDc3U2QkRmTXV6ZmJPMmNzeGc&hl=en
I've posted the diet here:
http://spreadsheets.google.com/ccc?key=0AsQblJfC4sZndDFsQTFDc3U2QkRmTXV6ZmJPMmNzeGc&hl=en
I Just Don't Like It!!!
I just don't like having to read books, articles and training materials about how to become a better cyclist. I'd rather dither, avoid, procrastinate or jump on the bike and ride a lot or ride hard (or ride hard a lot).
Despite my so-called `advanced degrees' and educational pedigree ... I got them / did it pretty much with the hope and expectation that somebody as thick headed and slow minded as me MUST have something on the ball if I could get so many diplomas. I didn't think it would just prove that I'm a slow learner with the mousey hope that instructors would take pity on such a hard-working but reeeeallly not very bright guy (who did all his homework ... even if it was in crayon).
At this point I'm not sorry I got the degrees. But I don't have them because they were things I just picked up along the way as I burned through life in a brilliant intellectual fervor. (Did I spell `fervor' right?)
Nope. I did it to prove to myself and others that I wasn't stupid. (Jury is not only still out but the jury is reported to be MIA!) But, still, the evidence is not quite persuasive to that outcome (especially since I have a hard time getting off the right floor on the elevator of my 3-story office building).
I applied the same blunt-force-trauma approach to bicycling. Until now (dammit!): ride hard and lots and you'll be one of the big dogs.
Well,I AM one of the big dogs now. About 40 lbs bigger than I should be. And, though my DNF's are few I've had more than my share of DFLs (dead f*****g last).
RAW is not the biggest challenge I can think of in cycling. But is big enough to injure my ego (source of all motivation in the land of `Fallon') reeeeallly bad if I do poorly.
So, my doing RAW is not the heroic challenge of doing `the hard' thing that `real men' pursue. It is the fundamental and perpetual insecurity in my own worth that scares me into pulling myself inside out for "one more tiny bit of evidence" that I'm not a lazy, stupid slob.
The whole thing scares the crap out of me. (O.K.! I get it! We're back to the `fear and greed' model of why people do things. And THIS has taken me 64 years to realize?!!!!!!)
Despite my so-called `advanced degrees' and educational pedigree ... I got them / did it pretty much with the hope and expectation that somebody as thick headed and slow minded as me MUST have something on the ball if I could get so many diplomas. I didn't think it would just prove that I'm a slow learner with the mousey hope that instructors would take pity on such a hard-working but reeeeallly not very bright guy (who did all his homework ... even if it was in crayon).
At this point I'm not sorry I got the degrees. But I don't have them because they were things I just picked up along the way as I burned through life in a brilliant intellectual fervor. (Did I spell `fervor' right?)
Nope. I did it to prove to myself and others that I wasn't stupid. (Jury is not only still out but the jury is reported to be MIA!) But, still, the evidence is not quite persuasive to that outcome (especially since I have a hard time getting off the right floor on the elevator of my 3-story office building).
I applied the same blunt-force-trauma approach to bicycling. Until now (dammit!): ride hard and lots and you'll be one of the big dogs.
Well,I AM one of the big dogs now. About 40 lbs bigger than I should be. And, though my DNF's are few I've had more than my share of DFLs (dead f*****g last).
RAW is not the biggest challenge I can think of in cycling. But is big enough to injure my ego (source of all motivation in the land of `Fallon') reeeeallly bad if I do poorly.
So, my doing RAW is not the heroic challenge of doing `the hard' thing that `real men' pursue. It is the fundamental and perpetual insecurity in my own worth that scares me into pulling myself inside out for "one more tiny bit of evidence" that I'm not a lazy, stupid slob.
The whole thing scares the crap out of me. (O.K.! I get it! We're back to the `fear and greed' model of why people do things. And THIS has taken me 64 years to realize?!!!!!!)
Friday, November 27, 2009
Cartwright Field Test Data
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.
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.
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.
Saturday, October 31, 2009
CompuTrainer - Getting my `money's worth'
It's been a long time since I used the C'trainer in a structured plan of training. Though I've had a C'trainer since 1996, with the exception of 2000-2001 my use of it was inconsistent, mostly along the lines of `exercise,' or a `good workout.' That has changed now, as I dig in and prepare for RAW 2010.
Almost any workout on the C'trainer is harder than on the open road. Here are a few of my experiences and reasons for saying so:
Almost any workout on the C'trainer is harder than on the open road. Here are a few of my experiences and reasons for saying so:
- I set my weight on the C'trainer as if I weighed 250 lbs, not the 200 I currently weigh. That means that on inclines I have to crank harder.
- The C'trainer doesn't allow me to `coast.' If I stop pedaling, or slow down on declines ... the bike just stops dead! On the open road I frequently `let up' on declines, and often my speed, in fact, increases!
- I can choose to ride popular and well-known courses. For example, I can load any stage of the 2009 Tour de France. Or, I can create a course based on the terrain of favorite rides I've done (e.g., Ride Across Indiana [RAIN]), the RAAM/RAW route from Congress, AZ, to Sedona, AZ.
- I can `save' my performance on a course and then race against my performance any time in the future. I did this today. Yesterday I rode 32 miles of the Florida Ironman course in 2 hours. Today I used yesterday's performance on this course and `raced' against myself, completing 41 miles in 2.5 hours. IT WAS VERY DIFFICULT.
So, it looks like I'll be able to structure very high quality training over the cold winter months.
Friday, October 30, 2009
Recline position, breathing and an empty bowel system ...
PERISTALSIS: The wavelike movement of muscles in the gastrointestinal (GI) tract that moves food and liquid through the GI tract.
Diaphragmatic breathing, abdominal breathing, belly breathing ... is the act of breathing deep into your lungs by flexing your diaphragm rather than breathing shallowly by flexing your rib cage. This deep breathing is marked by expansion of the stomach (abdomen) rather than the chest when breathing. It is generally considered a healthier and fuller way to ingest oxygen.
My curiosity about this issue causes me to risk making some readers feel a little queasy discussing this.
Going back to my first long, fast ride (I later learned it was a `race') on the recumbent at Metamora, IL, in 2008 I found that less than 10 miles into the event I had to rush off deep into a cornfield to ... uh ... take a very serious `dump.' Fortunately, when I ride I literally carry the kitchen sink (toilet paper) to salve my (wrong word) `anal' personality.
I never had this experience riding the upright bike. It occurs ONLY (and without fail!) on the recumbent bike. And I am certain that it has to do with the recline position on the recumbent.
Since that time I've been very, very alert to needing to have a pretty empty stomach and bowel system before I hit the road on a training ride or race. This has required me to literally go on a liquid diet for 2 or even 3 days before an event. In the course of my normal day to day life I honestly can't manage to keep to a liquid diet if I'm doing outdoor training 3 - 5 times each week.
On the days that I hit the road in the early a.m. after a `normal' few days of eating solid food I have to take into consideration the following: I ride for about 4 - 5 miles with increasing discomfort and a sense of feeling `bloated.' This translates to a sense of breathing problems. Like clockwork I have the need to find a port-a-john or gas station to take the `dump.' After the `dump' I'm on the bike and feel 150% more comfortable, have absolutely NO awareness of breathing problems, and find that I can generate far more watts and feel far more `alive' on the bike than before the `dump.'
I've concluded that I am a natural diaphragm breather. I guess I'm fortunate in that regard. But, it clearly implies that, in my case, I have to be mindful of the need to have an `emptyish' gut before I enter a race. As well, in training I have to anticipate and plan for discreet and appropriate bathroom facilities (or deep cornfields) to `take care' of this issue so that I can get on with my training.
I have not heard from other recumbent racers (or even those who ride the less radically reclined casual recumbents) who may also have this ... situation.
(For what it is worth I have no medical problems that would explain this phenomenon.)
- Dan
Diaphragmatic breathing, abdominal breathing, belly breathing ... is the act of breathing deep into your lungs by flexing your diaphragm rather than breathing shallowly by flexing your rib cage. This deep breathing is marked by expansion of the stomach (abdomen) rather than the chest when breathing. It is generally considered a healthier and fuller way to ingest oxygen.
My curiosity about this issue causes me to risk making some readers feel a little queasy discussing this.
Going back to my first long, fast ride (I later learned it was a `race') on the recumbent at Metamora, IL, in 2008 I found that less than 10 miles into the event I had to rush off deep into a cornfield to ... uh ... take a very serious `dump.' Fortunately, when I ride I literally carry the kitchen sink (toilet paper) to salve my (wrong word) `anal' personality.
I never had this experience riding the upright bike. It occurs ONLY (and without fail!) on the recumbent bike. And I am certain that it has to do with the recline position on the recumbent.
Since that time I've been very, very alert to needing to have a pretty empty stomach and bowel system before I hit the road on a training ride or race. This has required me to literally go on a liquid diet for 2 or even 3 days before an event. In the course of my normal day to day life I honestly can't manage to keep to a liquid diet if I'm doing outdoor training 3 - 5 times each week.
On the days that I hit the road in the early a.m. after a `normal' few days of eating solid food I have to take into consideration the following: I ride for about 4 - 5 miles with increasing discomfort and a sense of feeling `bloated.' This translates to a sense of breathing problems. Like clockwork I have the need to find a port-a-john or gas station to take the `dump.' After the `dump' I'm on the bike and feel 150% more comfortable, have absolutely NO awareness of breathing problems, and find that I can generate far more watts and feel far more `alive' on the bike than before the `dump.'
I've concluded that I am a natural diaphragm breather. I guess I'm fortunate in that regard. But, it clearly implies that, in my case, I have to be mindful of the need to have an `emptyish' gut before I enter a race. As well, in training I have to anticipate and plan for discreet and appropriate bathroom facilities (or deep cornfields) to `take care' of this issue so that I can get on with my training.
I have not heard from other recumbent racers (or even those who ride the less radically reclined casual recumbents) who may also have this ... situation.
(For what it is worth I have no medical problems that would explain this phenomenon.)
- Dan
Tuesday, October 20, 2009
Slow go is better than no go
You know you're on the right track when you finish a workout feeling `just fine' when just a month ago that same workout would have left you flat and exhausted. It is a humble admission but I finished a 25 mile pancake flat CompuTrainer course in 1:26. That isn't a great time but I wasn't trying to make a PB.
With the C'trainer set thinking that I weight 250 lbs it was clear to me that the speed I was doing for the watts was far less than it would be on the open road. But ... that's the point.
---
Here's a YouTube video of me finishing the UMCA Indiana Cross-State Record for recumbent last March:
http://www.youtube.com/watch?v=QE5HJFYSOcc
http://amlingscycle.com/page.cfm?pageId=193&preview=yes
With the C'trainer set thinking that I weight 250 lbs it was clear to me that the speed I was doing for the watts was far less than it would be on the open road. But ... that's the point.
---
Here's a YouTube video of me finishing the UMCA Indiana Cross-State Record for recumbent last March:
http://www.youtube.com/watch?v=QE5HJFYSOcc
http://amlingscycle.com/page.cfm?pageId=193&preview=yes
Monday, October 19, 2009
Contrasts ... ethereal and the mundane
Seventy-one miles of freezing temps, pitch-black night and absolutely stunning sensation of being alive.
Up at 3am to drive to the 32 mile loop in rural Hampshire. It has been quite a while since I rode in the dark. And it was the first time I can remember riding alone, in the pitch black of night, with a sub-freezing temp.
I dressed right and am using hand and foot warmers to take much of the sting out of the cold. Fortunately, all the mechanical and fuel systems worked flawlessly.
Not a soul on the roads. I was toasty warm throughout.
The two forward lights were sufficient but I will probably be looking for something stronger. Frost on some of the roads.
Rolled through several wonderfully mysterious patches of foggy frost in the dark. As the sun rose the colors, quiet, fog and solitude were ethereal.
The day before I attempted the same ride but a cleat came off the mtb Shimano spd shoe I use in this weather. I was 7 miles out and took a short cut back for a total of 11 miles ridden and 92 miles driven!!!
Finished up at 10 am and got home in time to get two emergency calls from clients and one call from daughter in law. My son (James - 41) was admitted to the hospital over the night due to what turned out to be pericarditis and a `touch' of pneumonia.
Off we all went to visit with him. He's fine now but it is a `mortality check' with all that that entails for a wonderful son, husband and father.
Up at 3am to drive to the 32 mile loop in rural Hampshire. It has been quite a while since I rode in the dark. And it was the first time I can remember riding alone, in the pitch black of night, with a sub-freezing temp.
I dressed right and am using hand and foot warmers to take much of the sting out of the cold. Fortunately, all the mechanical and fuel systems worked flawlessly.
Not a soul on the roads. I was toasty warm throughout.
The two forward lights were sufficient but I will probably be looking for something stronger. Frost on some of the roads.
Rolled through several wonderfully mysterious patches of foggy frost in the dark. As the sun rose the colors, quiet, fog and solitude were ethereal.
The day before I attempted the same ride but a cleat came off the mtb Shimano spd shoe I use in this weather. I was 7 miles out and took a short cut back for a total of 11 miles ridden and 92 miles driven!!!
Finished up at 10 am and got home in time to get two emergency calls from clients and one call from daughter in law. My son (James - 41) was admitted to the hospital over the night due to what turned out to be pericarditis and a `touch' of pneumonia.
Off we all went to visit with him. He's fine now but it is a `mortality check' with all that that entails for a wonderful son, husband and father.
Thursday, October 15, 2009
Really crazy (like a fox?) idea ...
Winter. Indoor training. Motivation. Unghhh!!!
On January 10th I'll be missing the 12 hour World Cup in Australia.
On Feb 14th I'll be missing the Sebring 24 hour in Florida.
On Feb 21st I'll be missing the Tarheels double
On March 14th I'll be missing the Texas Hill Country 375 mile race.
On April 3rd I'll be missing the Heart of the South 517.3 mile race.
NO I WON'T!
Although the dates above were those of 2009 for these events my plan for this and next year, while restricted to indoor training, is to actually do as many of these as possible on the indoor CompuTrainer. Same start times, etc... Simply simulate them indoors.
This has lots of potential for a very challenging and spiced up training program for the Winter.
Again, as I'm off to work now, more about this later.
On January 10th I'll be missing the 12 hour World Cup in Australia.
On Feb 14th I'll be missing the Sebring 24 hour in Florida.
On Feb 21st I'll be missing the Tarheels double
On March 14th I'll be missing the Texas Hill Country 375 mile race.
On April 3rd I'll be missing the Heart of the South 517.3 mile race.
NO I WON'T!
Although the dates above were those of 2009 for these events my plan for this and next year, while restricted to indoor training, is to actually do as many of these as possible on the indoor CompuTrainer. Same start times, etc... Simply simulate them indoors.
This has lots of potential for a very challenging and spiced up training program for the Winter.
Again, as I'm off to work now, more about this later.
Wednesday, October 14, 2009
The `training' part is the easiest part ...
I'm learning - painfully - how difficult it is to maintain a semblance of balance in one's life while doing what it takes to train for an overwhelmingly challenging athletic event like RAW. (At least I hope I'm `learning.')
Love, work and play. And in that order of priority. These are the three things that I try to `balance.' Training fits into the `play' category.
I miss spending more time with my wife. Part of that is due to the fact that she works 9-5 five days a week and I work 2-10pm four days a week. I used to get up in the morning in time to have coffee and chat for a few minutes before she is off. But, lately, my work sees me staying later than 10pm and my training demands that I get sleep. So, at least two mornings of the four days I work I wind up missing her before she goes off to the job.
My sons and grandkids. I don't know that they would want me around much more, anyway, because they lead very busy lives. But ... there are the weekends when I feel bad that I'm off training or so wiped out afterwords that I'm emotionally `checked out.' That also applies to my life with my wife. On weekends I enjoy our time together but ... a lot of it is spent with me stuck to a chair or the couch, recuperating.
Work. I have a need to be `sharp!!' for my clients. As a private practice psychologists I need to be able to listen well, be energetic and resourceful for them. If I'm not doing that I feel that it is both unethical and harmful to them. Actually, I probably place more priority to this aspect of my life than I credit myself. I do not allow myself to be `asleep at the wheel.' I read the literature, prepare and implement solid treatment plans, am alert and emotionally at the 99th percentile with them. I love this work. I know that I couldn't do it otherwise.
---
Lately I've found that I have become impatient and even harsh in some of my social interactions, i.e., not with family or clients. This is probably where my tension and stress gets expressed. I don't like that.
---
Having so many demands that I place on myself ... it really is like walking a tightrope. I'm finding that I am ratcheting up the `discipline' part of work. That is, doing the pre- and post-session paperwork as immediately as I can so that it doesn't pile up and make me feel even more unbalanced. I'm finding that I'm more reckless and less patient in other areas in my life because there is an underlying sense of anger and frustration with where I'm at. That is, I'm `scared' that I won't train enough and my fear turns to impatient panic.
---
So you probably thought that this was all about the bike, eh? Nope. I think that this is why I like big challenges. They scare me and keep me motivated to constantly redefine myself. Sometimes I'm not sure if this is a good thing or just running away from something.
Love, work and play. And in that order of priority. These are the three things that I try to `balance.' Training fits into the `play' category.
I miss spending more time with my wife. Part of that is due to the fact that she works 9-5 five days a week and I work 2-10pm four days a week. I used to get up in the morning in time to have coffee and chat for a few minutes before she is off. But, lately, my work sees me staying later than 10pm and my training demands that I get sleep. So, at least two mornings of the four days I work I wind up missing her before she goes off to the job.
My sons and grandkids. I don't know that they would want me around much more, anyway, because they lead very busy lives. But ... there are the weekends when I feel bad that I'm off training or so wiped out afterwords that I'm emotionally `checked out.' That also applies to my life with my wife. On weekends I enjoy our time together but ... a lot of it is spent with me stuck to a chair or the couch, recuperating.
Work. I have a need to be `sharp!!' for my clients. As a private practice psychologists I need to be able to listen well, be energetic and resourceful for them. If I'm not doing that I feel that it is both unethical and harmful to them. Actually, I probably place more priority to this aspect of my life than I credit myself. I do not allow myself to be `asleep at the wheel.' I read the literature, prepare and implement solid treatment plans, am alert and emotionally at the 99th percentile with them. I love this work. I know that I couldn't do it otherwise.
---
Lately I've found that I have become impatient and even harsh in some of my social interactions, i.e., not with family or clients. This is probably where my tension and stress gets expressed. I don't like that.
---
Having so many demands that I place on myself ... it really is like walking a tightrope. I'm finding that I am ratcheting up the `discipline' part of work. That is, doing the pre- and post-session paperwork as immediately as I can so that it doesn't pile up and make me feel even more unbalanced. I'm finding that I'm more reckless and less patient in other areas in my life because there is an underlying sense of anger and frustration with where I'm at. That is, I'm `scared' that I won't train enough and my fear turns to impatient panic.
---
So you probably thought that this was all about the bike, eh? Nope. I think that this is why I like big challenges. They scare me and keep me motivated to constantly redefine myself. Sometimes I'm not sure if this is a good thing or just running away from something.
Tuesday, October 13, 2009
Indoor training and survival ...
Concluding that I'll have to cut back on the 90 mile drives back and forth to a good place to train on weekends. Too much time, too cold. So how do I get in the long hours of training without losing motivation?
Over the cold months I'll be using the elliptical and Concept2 indoor rower as well as the CompuTrainer. These are good and useful pieces of equipment. The elliptical, especially, is a good lower body workout that simulates and works many of the same muscles as the recumbent bike.
More later but I'll probably be putting together several 6, 12, 18 and 24 hour workouts over the next five or six months of indoor work. Likely, as well, to rotate among platforms during the long workouts so as to remain motivated. Less motivation ultimately results in less time training, no matter how you slice it.
When I put together the next Phase of training on Excel I'll post it with a link.
There have been times when, on the CompuTrainer, I'd finish a 5 or 6 hour workout and I'd want to get completely drunk in order to erase the memory! Never did that but ...
Over the cold months I'll be using the elliptical and Concept2 indoor rower as well as the CompuTrainer. These are good and useful pieces of equipment. The elliptical, especially, is a good lower body workout that simulates and works many of the same muscles as the recumbent bike.
More later but I'll probably be putting together several 6, 12, 18 and 24 hour workouts over the next five or six months of indoor work. Likely, as well, to rotate among platforms during the long workouts so as to remain motivated. Less motivation ultimately results in less time training, no matter how you slice it.
When I put together the next Phase of training on Excel I'll post it with a link.
There have been times when, on the CompuTrainer, I'd finish a 5 or 6 hour workout and I'd want to get completely drunk in order to erase the memory! Never did that but ...
Sunday, October 11, 2009
Cold weather training
Starting out early on Saturday and Sunday meant braving a sunless steel grey sky, frosty fields and 25 degrees F. Underdressed Saturday and risked a chill that saw me courting the flu this time last year -- my first fever!
The Shimano 3 strap sandals are extremely comfortable and can accomodate dressing the foot in warm and windproof socks and `booties.' Still, I didn't quite get the calculation correct and found that I had the dreaded `foot is a numb block of ice' effect on Saturday. Went to Joe Reichert's Amlings Cycle http://amlingscycle.com/ on way home and picked up some hand warmers (they activate when exposed to air and can last up to 6 or 7 hours).
On Sunday I participated in a local-ish (115 miles round trip) 62 mile invitational in Richmond, Il. Over 3,300 feet of climbing, starting out from the local fire department. Used the hand warmers and sandals. Warm wool socks (up to my knees). Wrap the warmer over the toes and put a rubbery shoe bootie over the woolen sock and warmer. Then add another toe bootie.
The temperature wasn't the problem, though it was very cold. Rather, given that there were countless spikey hills I frequently crossed into the 40 mph territory coming down hill. My legs and torso got cold in such a windchill. However, my feet were toasty. Certainly, when it gets cold enough for the pawls to freeze sandals won't cut it. But this was a pleasant learning experience.
Water in my 48 oz bladder froze in the hose. Had to stop twice to gently twist and bend the hose and suck to get it going again. My 16 oz bottle of maltodextrin, some whey protein, didn't freeze. Spooky.
Given the pace and energy that I put into the Richmond invitational (pushed hard at least 80% of the time, doing satisfyingly well on the hills -- short and long --) I failed to fuel enough. Around mile 50 I experienced the `bonk.' Stopped and retrieved an energy bar(brick) and some Clif Shot Bloks (ice cubes). I'm lucky to be able to respond within a few quick minutes to ingestion of carbs and was off again.
One wants to smack one's forehead for forgetting to eat in a heavy workout.
The Richmond course is a good one for RAW training. Plenty of 10-12% climbs, a few long 1 - 2 mile 3% grades. Around a series of lakes and moraines in the northern Illinois area. I'll hope to train heavily in this terrain now and in the Spring.
About getting cold after being all sweaty and screaming down hills when the temps are hovering 30 F: I'll have to find a way to not overdress while still protecting against wind chill.
The Shimano 3 strap sandals are extremely comfortable and can accomodate dressing the foot in warm and windproof socks and `booties.' Still, I didn't quite get the calculation correct and found that I had the dreaded `foot is a numb block of ice' effect on Saturday. Went to Joe Reichert's Amlings Cycle http://amlingscycle.com/ on way home and picked up some hand warmers (they activate when exposed to air and can last up to 6 or 7 hours).
On Sunday I participated in a local-ish (115 miles round trip) 62 mile invitational in Richmond, Il. Over 3,300 feet of climbing, starting out from the local fire department. Used the hand warmers and sandals. Warm wool socks (up to my knees). Wrap the warmer over the toes and put a rubbery shoe bootie over the woolen sock and warmer. Then add another toe bootie.
The temperature wasn't the problem, though it was very cold. Rather, given that there were countless spikey hills I frequently crossed into the 40 mph territory coming down hill. My legs and torso got cold in such a windchill. However, my feet were toasty. Certainly, when it gets cold enough for the pawls to freeze sandals won't cut it. But this was a pleasant learning experience.
Water in my 48 oz bladder froze in the hose. Had to stop twice to gently twist and bend the hose and suck to get it going again. My 16 oz bottle of maltodextrin, some whey protein, didn't freeze. Spooky.
Given the pace and energy that I put into the Richmond invitational (pushed hard at least 80% of the time, doing satisfyingly well on the hills -- short and long --) I failed to fuel enough. Around mile 50 I experienced the `bonk.' Stopped and retrieved an energy bar(brick) and some Clif Shot Bloks (ice cubes). I'm lucky to be able to respond within a few quick minutes to ingestion of carbs and was off again.
One wants to smack one's forehead for forgetting to eat in a heavy workout.
The Richmond course is a good one for RAW training. Plenty of 10-12% climbs, a few long 1 - 2 mile 3% grades. Around a series of lakes and moraines in the northern Illinois area. I'll hope to train heavily in this terrain now and in the Spring.
About getting cold after being all sweaty and screaming down hills when the temps are hovering 30 F: I'll have to find a way to not overdress while still protecting against wind chill.
Monday, October 5, 2009
Heat acclimatization & Cattle stampede
CA and AZ in the summer, esp at the lower elevations, is very, very hot. RAAM and RAW vets report it being in the triple digits. The heat, more than the climbing, slowed or stopped many riders. Reading their reports one is struck by how the strongest and hardiest of them are humbled by the intense heat.
Of course, it is Fall toward Winter in Chicago and there is little sunlight in my basement. So here is my strategy toward heat acclimatization.
Today I did one hour on a flat course (C'trainer).
I should weigh myself before and after workouts if I am going to be training `hot.'
------------------------------------
I've found the second best method to repel dogs (the first best method is a .22 calibre nine shot pistol but I decided to stop doing that 47 years ago. Another story).
http://www.falconsafety.com/ sells a product called the Sound 911 Personal Safety Horn. It sends out a 118-decibel blast of sound. No batteries or wires. Comes in a teeny can that I've zip-tied to the right handlebar, just above the Zefal mirror.
This weekend I used it twice. I was in the rural Illinois farmland.
The first time was when a small ankle biter started chasing me from it's porch. I casually reached up and depressed a little button. The dog stopped cold.
The second time is when I was slowing down for a cross highway. Two big yard dogs were bounding toward me with only a `cosmetic' fence between us. They slowed as they got to the fence but I wasn't waiting. I depressed the button and they both stopped, their heads went down, their ears and tails dragging. They abruptly turned around loping like they had been spanked.
Cattle Stampede: With the pair of yard dogs I noted a bunch of cows in a nearby field. When I hit the horn they were startled and started to move quickly away. This is something I DIDN'T want to happen.
I don't know the effect on milk production that this horn has. And I don't want to piss off some hard working dairy farmer.
But this horn is easy to mount, to use, and is profoundly effective.
Maybe now I can take that can of Bear Spray hanging from the riser and put it back in the brain box. :-))
Of course, it is Fall toward Winter in Chicago and there is little sunlight in my basement. So here is my strategy toward heat acclimatization.
- Indoor training without a fan
- A 1200 watt space heater near the bike
- Layered clothing:
- arm warmers
- leg warmers
- short sleeve jersey (not poly nor cotton, but wool)
- long sleeve nylon jacket
Today I did one hour on a flat course (C'trainer).
- C'trainer set at 250 rider, though I weigh 203 (today)
- Avg watts: 169
- Avg HR: 136
- 18.3 miles
I should weigh myself before and after workouts if I am going to be training `hot.'
------------------------------------
I've found the second best method to repel dogs (the first best method is a .22 calibre nine shot pistol but I decided to stop doing that 47 years ago. Another story).
http://www.falconsafety.com/ sells a product called the Sound 911 Personal Safety Horn. It sends out a 118-decibel blast of sound. No batteries or wires. Comes in a teeny can that I've zip-tied to the right handlebar, just above the Zefal mirror.
This weekend I used it twice. I was in the rural Illinois farmland.
The first time was when a small ankle biter started chasing me from it's porch. I casually reached up and depressed a little button. The dog stopped cold.
The second time is when I was slowing down for a cross highway. Two big yard dogs were bounding toward me with only a `cosmetic' fence between us. They slowed as they got to the fence but I wasn't waiting. I depressed the button and they both stopped, their heads went down, their ears and tails dragging. They abruptly turned around loping like they had been spanked.
Cattle Stampede: With the pair of yard dogs I noted a bunch of cows in a nearby field. When I hit the horn they were startled and started to move quickly away. This is something I DIDN'T want to happen.
I don't know the effect on milk production that this horn has. And I don't want to piss off some hard working dairy farmer.
But this horn is easy to mount, to use, and is profoundly effective.
Maybe now I can take that can of Bear Spray hanging from the riser and put it back in the brain box. :-))
Sunday, October 4, 2009
Reason is frustrating
You would think that age and experience would bring wisdom.
In complete contradiction to my rational training plan I irrationally `re'planned to do an orgy of cycling this weekend because my wife, Annie, was out of town. Initially the replan saw me doing 100 miles on a flat course on the CompuTrainer Friday; then a 100 miles at an easy lope on the Hampshire course on Saturday; then (going COMPLETELY against the strategy of saving money) I was going to drive 180 miles round trip to do a local invitational 100 miles Sunday.
From the neck up I'm not so smart. I was taught a lesson by the `from the neck down' part of me.
The Friday CompuTrainer course was anything but flat. I loaded up a very hilly course and managed to finish 58 miles in 4 hours. I purposely didn't push it but found myself pretty spent at the end.
The intent on Saturday was to do three 32.5 mile loops in Hampshire. Did only two laps for 65 miles in just short of 4 hours. Though it was cold there wasn't a harsh wind. And though it began sprinkling in the last 90 minutes of the ride there wasn't enough rain to even slick the roads. But I realized that I had no power about an hour into the ride.
I used the Garmin Edge 705 that my son's bought me for the first time. It's replaced my 4 yr old 305. It still keeps the key data I want but adds an entirely new dimension to riding (as I learned this morning as I uploaded my data to the Garmin online resource and drank in the data being presented in interesting graphical format).
This being Sunday I've caved to the message my body is telling me (you're doing too much too soon) and only doing two hours of flat-flat-flat course on the CompuTrainer. Active rest. HR below 120 at all times. Maybe even less. Just spinning while I read.
I guess I'm not as thickheaded as I used to be. At least I'm listening to my body these days, even though I still have the tendency to `re-plan' impulsively.
Household chores today having to do with the change of seasons.
In complete contradiction to my rational training plan I irrationally `re'planned to do an orgy of cycling this weekend because my wife, Annie, was out of town. Initially the replan saw me doing 100 miles on a flat course on the CompuTrainer Friday; then a 100 miles at an easy lope on the Hampshire course on Saturday; then (going COMPLETELY against the strategy of saving money) I was going to drive 180 miles round trip to do a local invitational 100 miles Sunday.
From the neck up I'm not so smart. I was taught a lesson by the `from the neck down' part of me.
The Friday CompuTrainer course was anything but flat. I loaded up a very hilly course and managed to finish 58 miles in 4 hours. I purposely didn't push it but found myself pretty spent at the end.
The intent on Saturday was to do three 32.5 mile loops in Hampshire. Did only two laps for 65 miles in just short of 4 hours. Though it was cold there wasn't a harsh wind. And though it began sprinkling in the last 90 minutes of the ride there wasn't enough rain to even slick the roads. But I realized that I had no power about an hour into the ride.
I used the Garmin Edge 705 that my son's bought me for the first time. It's replaced my 4 yr old 305. It still keeps the key data I want but adds an entirely new dimension to riding (as I learned this morning as I uploaded my data to the Garmin online resource and drank in the data being presented in interesting graphical format).
This being Sunday I've caved to the message my body is telling me (you're doing too much too soon) and only doing two hours of flat-flat-flat course on the CompuTrainer. Active rest. HR below 120 at all times. Maybe even less. Just spinning while I read.
I guess I'm not as thickheaded as I used to be. At least I'm listening to my body these days, even though I still have the tendency to `re-plan' impulsively.
Household chores today having to do with the change of seasons.
Friday, October 2, 2009
Training for Race Across the West in June 2010
More Difficult than the Tour de France
There are two versions of the `World’s Toughest Bicycle Race.’ Both versions are considered more difficult and taxing than the Tour de France.
Lance Armstrong said of RAAM: ”Maybe I'll do RAAM one of these years. Am I crazy? Anyone know how many miles a day they avg?” 6:04 AM Aug 2nd, 2009 via Twitter.
The Race Across America (RAAM) starts Oceanside, California, a few miles north of San Diego, Oceanside, California, and ends 3,005 miles and 100,000 feet of climbing later in Annapolis, Maryland. Solo racers finish in 9 to 12 days, averaging 250 to 350 miles per day.
RAW is a Race of Truth
This is a Race. Unlike other well-known road races, like the Tour de France, RAW is not a stage race. RAW is a single stage. Once the clock starts in Oceanside, it doesn't stop until the racer reaches the finish line in Durango.
RAW is the second longest endurance cycling race in the United States. The race is essentially a time trial - a race against the clock, sometimes referred to as the race of truth. Unlike the Tour de France, solo racers are not allowed to draft or take shelter from the wind.
Hot, dry, cold, windy, constant climbing, day and night
A series of moderate climbs takes the Racers from the ocean into the shadow of Palomar Mountain near the crest of the Laguna Mountains. Then, not unlike a blast furnace, the temperatures rapidly climb into triple digits during the steep, dizzying, twisty, 3500-foot descent of the “Glass Elevator” into the Anza Borrego Desert.
Desert conditions get even more difficult below sea level along the southern shore of the Salton Sea as rising humidity levels make a mockery of the “at least it’s a dry heat” West Coast mantra.
Brawley, California, is the first oasis with a Time Station and full services between two hot 90-mile sections. These sections take Racers over sand dunes and through Colorado River Valley agricultural communities to Blythe and Parker, then into Arizona.
Three hundred and ninety-two (392) miles into the race the dizzyingly steep Yarnell Grade challenges sleep-deprived and dehydrated Racers with over 2,000 feet of hairpin turn climbing in just under 7 miles. Dead air and 3-digit temperatures accompany the Racers up Yarnell Grade.
The race then follows the mountain route from Prescott through Jerome, Cottonwood, and Sedona to Flagstaff. From there Racers navigate the desert plateaus another 350 miles to the finish line Durango, Colorado, elevation 7,000 feet.
RAW and the Racer – Dan Fallon
Dan Fallon holds several speed and distance records:
Dan is 64 years old, a husband, father of two sons, grandfather of two granddaughters, and has a fulltime practice as a Clinical Psychologist in Chicago. http://www.licensed-psychologists.com/
---------------------------------------------------------------------------------
I've registered for the Race Across the West (San Diego, CA to Durango, CO - 860 miles) to take place starting June 9, 2010.
Given that I live in Chicago it is difficult to do open road training. In the colder months most of my training is done in my basement on the Racermate CompuTrainer. Outdoor training requires me to load the bike in my pick-up truck and drive 30 - 45 miles away. I am a self-employed clinical psychologist affiliated with a community based group private practice. This allows me some schedule flexibility, though I work about 50 hours each week.
There are two versions of the `World’s Toughest Bicycle Race.’ Both versions are considered more difficult and taxing than the Tour de France.
Lance Armstrong said of RAAM: ”Maybe I'll do RAAM one of these years. Am I crazy? Anyone know how many miles a day they avg?” 6:04 AM Aug 2nd, 2009 via Twitter.
The Race Across America (RAAM) starts Oceanside, California, a few miles north of San Diego, Oceanside, California, and ends 3,005 miles and 100,000 feet of climbing later in Annapolis, Maryland. Solo racers finish in 9 to 12 days, averaging 250 to 350 miles per day.
- http://www.raceacrossamerica.org/
RAW is a Race of Truth
This is a Race. Unlike other well-known road races, like the Tour de France, RAW is not a stage race. RAW is a single stage. Once the clock starts in Oceanside, it doesn't stop until the racer reaches the finish line in Durango.
RAW is the second longest endurance cycling race in the United States. The race is essentially a time trial - a race against the clock, sometimes referred to as the race of truth. Unlike the Tour de France, solo racers are not allowed to draft or take shelter from the wind.
Hot, dry, cold, windy, constant climbing, day and night
A series of moderate climbs takes the Racers from the ocean into the shadow of Palomar Mountain near the crest of the Laguna Mountains. Then, not unlike a blast furnace, the temperatures rapidly climb into triple digits during the steep, dizzying, twisty, 3500-foot descent of the “Glass Elevator” into the Anza Borrego Desert.
Desert conditions get even more difficult below sea level along the southern shore of the Salton Sea as rising humidity levels make a mockery of the “at least it’s a dry heat” West Coast mantra.
Brawley, California, is the first oasis with a Time Station and full services between two hot 90-mile sections. These sections take Racers over sand dunes and through Colorado River Valley agricultural communities to Blythe and Parker, then into Arizona.
Three hundred and ninety-two (392) miles into the race the dizzyingly steep Yarnell Grade challenges sleep-deprived and dehydrated Racers with over 2,000 feet of hairpin turn climbing in just under 7 miles. Dead air and 3-digit temperatures accompany the Racers up Yarnell Grade.
The race then follows the mountain route from Prescott through Jerome, Cottonwood, and Sedona to Flagstaff. From there Racers navigate the desert plateaus another 350 miles to the finish line Durango, Colorado, elevation 7,000 feet.
RAW and the Racer – Dan Fallon
Dan Fallon holds several speed and distance records:
- In March of 2009 he rode from Illinois to Ohio, traversing the State of Indiana (151.5 miles), in 7:11:00 (21.04 mph) [Official time: 7:24; 20.57 mph]. (Ultra Marathon Cycling Association)
- In April of 2009 he rode from Missouri to Indiana, traversing the State of Illinois (153.1 miles), in 7:50:00 (19.54 mph). (Ultra Marathon Cycling Association)
- In May of 2009 he was the first person to ever complete the challenging Balltown Classic on a recumbent bicycle: 201.3 miles, over 10,000 feet of climbing, in 12:43:00.
Dan is 64 years old, a husband, father of two sons, grandfather of two granddaughters, and has a fulltime practice as a Clinical Psychologist in Chicago. http://www.licensed-psychologists.com/
---------------------------------------------------------------------------------
I've registered for the Race Across the West (San Diego, CA to Durango, CO - 860 miles) to take place starting June 9, 2010.
Given that I live in Chicago it is difficult to do open road training. In the colder months most of my training is done in my basement on the Racermate CompuTrainer. Outdoor training requires me to load the bike in my pick-up truck and drive 30 - 45 miles away. I am a self-employed clinical psychologist affiliated with a community based group private practice. This allows me some schedule flexibility, though I work about 50 hours each week.
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