I'm concluding these days that I'm just a slow learner.
We moved from the densely populated flatland of Chicago Illinois to the sparsely populated mountains of Prescott Arizona six years ago.
My Illinois training was very inconsistent, resulting in middling to poor performance on occasional organized rides and events (Tour of the Mississippi River Valley [TOMRV], Balltown Classic, a few club century rides, and more distant events like the Ride Across Indiana [RAIN], the Assault on Mt. Mitchell, etc).
Putting in long hours and miles of training in Chicago meant driving for sixty miles to get out of the city. And one can do only so much useful training in the basement. Even after I made the switch from upright bikes to recumbent bikes I limited my rides to less than 200 miles.
When we moved to Arizona the terrain was `exciting' and more challenging. And, because I reduced my working days from 5 or 6 days a week to 2 days a week I had more time to ride and train. I immediately became infected with the `how high can you climb' bug. My training goals changed from `miles' ridden to `feet' climbed.
My Arizona training consisted of `epic' rides. Thirty miles and 2,500 feet of climbing. One hundred miles and 8,800 feet of climbing. While it is important to gain skill and capacity for climbing on the bike there is a potential down side (pun!).
Climbing big hills and mountains restricts your riding to `grind up' the hills and `coast down' the hills. Neither of these episodes in your training does much for building stamina. `Grinding' requires a steady, sub-threshold pacing. And `coasting' is nothing more than ... nothing. Too inconsistent for balanced training. One does not develop overall cycling capacity with `epic' training rides.
The RACE AROUND IRELAND piqued my interest when I investigated the course route, i.e., terrain, weather, distance, etc. A cycling acquaintance (Valerio Zamboni), with significant ultracycling credentials, entered the RAI six times and finished five times. Corresponding with Valerio he encouraged me to consider RAI.
Mounting the challenge of entering and finishing RAI involves significant investment of time and money. Completing 1,336 miles of cycling with 66,000 feet climbing within a five and a half day time limit is daunting. I traveled to Ireland to drive the RAI course recently and was pleased to find that it didn't include the bruising long or steep climbing of Arizona. The roads are good. The weather is wet and windy but doesn't involve dangerous 120F desert heat.
In other words, a balanced training regimen would go a long way toward successful accomplishment of this challenging athletic event.
Mindful that I had come up short on several past cycling challenges, and with the helpful advice of several cycling friends (Allan Duhm, Dennis Johnson, Paul Carpenter, Keith Kohan, and more) I am training like never before.
First, no `epic' climbing regimen. It is unbalanced and does little in the way of building stamina. Second, I have developed a three-part `formula' for my RAI training: consistency, volume and intensity. Third, the training course is weighted toward `miles' rather than `feet climbed.' The hours I put into any one training session include continuous pedaling effort, instead of the `grind' and `coast' circuit.
Consistency requires me to train 4 and 5 days each week. Volume comes next, i.e., carefully introducing the amount of time and number of miles I train during each training session. Finally, carefully introducing very measured intensity to my training. Too much volume and/or too much intensity can result in `overtraining,' that is, tearing down instead of building up fitness, stamina and capacity.
Friday, April 28, 2017
Saturday, April 22, 2017
RAI - Mizen Head Videos
Ten short videos of the entry to and exit from Mizen Head.
Not a travelogue. For those interested in the terrain and road quality.
With narration (of sorts).
Mizen Head
Not a travelogue. For those interested in the terrain and road quality.
With narration (of sorts).
Mizen Head
RAI - Videos of the Gap of Dunloe
Seven short videos of the entry to and exit from the Gap of Dunloe.
Not a travelogue. For those interested in the terrain and road quality.
The Gap of Dunloe
Not a travelogue. For those interested in the terrain and road quality.
The Gap of Dunloe
Tuesday, April 18, 2017
Driving the Race Around Ireland Course - V.1
I just returned from an eight day trip to and from Ireland. The purpose was to get a sense of the roads, drivers, terrain and anything else I could observe.
Driving the Race Around Ireland course was draining. In fact I didn't drive every road, turn and twist of the course. For that I would have needed another passenger, a navigator. Speaking with Alan Heary, the RAI owner, he noted that he drove it with race director, Emmett Roche, a few years ago and it took 12 hours a day for four or five days.
Rather, I drove several well known challenging sections of the course. This was done to assess the road surface quality and other aspects of the environs and terrain. I've concluded that the course is eminently doable. And, of course, I am referring to the recumbent.
Roads, Traffic and drivers. Most of the course is good quality chip seal. The route roads are typically narrow, sometimes allowing only the width of one vehicle. And on the other roads barely big enough for two vehicles. (I damaged the passenger side 'wing' mirror when driving through a short section of road repairs, hitting a 'men working' sign).
Safety. I saw many, many bicyclists on these roads - even the most narrow roads. In every case the drivers slowed down and (apparently) patiently waited for a safe way to pass them. I didn't see any drivers texting!
Weather. Though many Irish say that late August and September are the "best" months for this event they also warn of rain, wind and the tail end of hurricanes. Still ... doable.
Hills and Climbing. The course is 1,336 miles long. With the exception of a few very short `novelty' climbs (where the rider might be better off just walking - they are that short) the 60,000 feet of climbing is `cumulative.' That is, there is nothing like my local climbing in the mountains of Arizona. RAI has several sections of 2% - 4% grades. Many of these occur toward the end of the course, making them that much more unpleasant - but doable.
This trip confirms my training regimen and training goals: consistency, volume and careful but necessary intensity. Endurance cycling and sleep management. Hydration, nutrition.
Having a follow vehicle behind me will be very reassuring. Many times during this trip I said to myself: I'd rather ride this course than drive it.
I took a generous amount of video of the more challenging (and beautiful) sections and will post it all later.
`Later.' This is a short 4.5 minute video clip (Garmin VIRB-XE) I took while driving a section of the Gap of Dunloe.
Gap of Dunloe - April 2017
Driving the Race Around Ireland course was draining. In fact I didn't drive every road, turn and twist of the course. For that I would have needed another passenger, a navigator. Speaking with Alan Heary, the RAI owner, he noted that he drove it with race director, Emmett Roche, a few years ago and it took 12 hours a day for four or five days.
Rather, I drove several well known challenging sections of the course. This was done to assess the road surface quality and other aspects of the environs and terrain. I've concluded that the course is eminently doable. And, of course, I am referring to the recumbent.
Roads, Traffic and drivers. Most of the course is good quality chip seal. The route roads are typically narrow, sometimes allowing only the width of one vehicle. And on the other roads barely big enough for two vehicles. (I damaged the passenger side 'wing' mirror when driving through a short section of road repairs, hitting a 'men working' sign).
Safety. I saw many, many bicyclists on these roads - even the most narrow roads. In every case the drivers slowed down and (apparently) patiently waited for a safe way to pass them. I didn't see any drivers texting!
Weather. Though many Irish say that late August and September are the "best" months for this event they also warn of rain, wind and the tail end of hurricanes. Still ... doable.
Hills and Climbing. The course is 1,336 miles long. With the exception of a few very short `novelty' climbs (where the rider might be better off just walking - they are that short) the 60,000 feet of climbing is `cumulative.' That is, there is nothing like my local climbing in the mountains of Arizona. RAI has several sections of 2% - 4% grades. Many of these occur toward the end of the course, making them that much more unpleasant - but doable.
This trip confirms my training regimen and training goals: consistency, volume and careful but necessary intensity. Endurance cycling and sleep management. Hydration, nutrition.
Having a follow vehicle behind me will be very reassuring. Many times during this trip I said to myself: I'd rather ride this course than drive it.
I took a generous amount of video of the more challenging (and beautiful) sections and will post it all later.
`Later.' This is a short 4.5 minute video clip (Garmin VIRB-XE) I took while driving a section of the Gap of Dunloe.
Gap of Dunloe - April 2017
Saturday, April 8, 2017
Status - Training for Race Around Ireland
Three and a half months in and four and a half months to go before RAI (late August).
In a few days I'll travel to Dublin, Ireland, to `drive the course.' A little more than 1,300 miles and 60,000 feet of climbing. Because of the magnitude and cost of this cycling event I want no surprises - or, as few surprises as possible.
There are 23 time stations to the course, roughly 70 mile apart. Solo racers have 130 hours to complete the course and be considered `finishers.' This is a race, not a `ride.' To `finish' the racer must average just under 11 mph (17 kph) over the 130 hours. That may not sound difficult to do but this factors in the several hours off the bike, sleeping, as well.
I plan to use two Bacchetta short wheel base high racer recumbent bikes for the race. The first is the Titanium Aero. I've modified the bike, with a Kent Polk Railgun carbon fiber hardshell seat, a tiller and narrow (cut and welded) bullhorn bars. The second bike is the new Carbon Aero 3 bike.
Both bikes will have 650b wheels (smaller than standard 700 wheels). The Ti bike (medium frame) will be geared for rougher and hilly terrain with a compact crank (50/34) up front and a ten speed 11/36 cassette in back.
The CA3 will be about one and a half inches longer (large frame) than the Ti bike and will be geared for smoother and less hilly terrain (55/39 up front and 11/36 in back). I prefer the 650b wheels so I'll be modifying the CA3 to include a disc brake in back. That, as well as the Railgun seat, tiller and bullhorn bars.
Training. A major reason for my `drive the course' trip to Ireland is to get a first-hand appreciation for the terrain. Just as in my psychological practice where diagnosis drives treatment, in cycling the terrain drives the training. Living and cycling in the Arizona mountains is an up and down affair: sweat and grind to the top and then just hang on and steer on the way down. Not the kind of `balanced' endurance training a cyclist requires for varied terrain (like Ireland),
Finding a training course near my home that is not an extreme up and down slog has been difficult, but possible. (Skull Valley to Wilhoit and Back) Good, long flats, reasonable but demanding long climbs and descents. Almost `normal.'
I'm less worried about handling the terrain in Ireland (frankly). It is the twin factors of `endurance' and `sleep deprivation' that has my focus.
Consistency. Volume. Intensity. These are the three components of effective training. And, as a good friend has mentioned "That is a recipe for burnout!" Unless, of course, you slowly work your way through them.
Consistency and volume are most important in an ultrarace like RAI. Intensity (fast, hard, high heart rate, etc) is a dangerous entity, like an acid that wears through the other two.
In the past three and a half months I'm pleased (and somewhat surprised) that I've been able to train four out of every seven days of the week. Often I don't want to train but I keep the goal of finishing RAI in my sights. And that gets me out the door.
In the past two weeks I've carefully introduced `volume' to my training. Increasing the time (and miles) I spend on daily training sessions. Three to four and a half hours per training session. Four and five days each week.
At this point I'm doing o.k.. I feel the `stress,' take my naps during the day (when I'm not at the office). And am becoming more `efficient' with the use of my time.
Next week will be somewhat of an interruption of the schedule, given that I'll be in the air and on the road for nine days. On my return I'll carefully return to my current schedule of consistency and volume.
When I feel I'm ready (probably early May) to increase the `volume' I'll do it in a measured manner. Two and a half hours on the bike, rest for half an hour, another two and a half hours on the bike. Somewhere in this `ramp up' of volume I'll put in some long (seven to nine hour) training sessions. By July and August I'll be spending four to five days per week training with a few twelve hour training sessions every month. With fewer and shorter `rests' each training session.
(I reserve the right to modify everything - :)
In a few days I'll travel to Dublin, Ireland, to `drive the course.' A little more than 1,300 miles and 60,000 feet of climbing. Because of the magnitude and cost of this cycling event I want no surprises - or, as few surprises as possible.
There are 23 time stations to the course, roughly 70 mile apart. Solo racers have 130 hours to complete the course and be considered `finishers.' This is a race, not a `ride.' To `finish' the racer must average just under 11 mph (17 kph) over the 130 hours. That may not sound difficult to do but this factors in the several hours off the bike, sleeping, as well.
I plan to use two Bacchetta short wheel base high racer recumbent bikes for the race. The first is the Titanium Aero. I've modified the bike, with a Kent Polk Railgun carbon fiber hardshell seat, a tiller and narrow (cut and welded) bullhorn bars. The second bike is the new Carbon Aero 3 bike.
Both bikes will have 650b wheels (smaller than standard 700 wheels). The Ti bike (medium frame) will be geared for rougher and hilly terrain with a compact crank (50/34) up front and a ten speed 11/36 cassette in back.
The CA3 will be about one and a half inches longer (large frame) than the Ti bike and will be geared for smoother and less hilly terrain (55/39 up front and 11/36 in back). I prefer the 650b wheels so I'll be modifying the CA3 to include a disc brake in back. That, as well as the Railgun seat, tiller and bullhorn bars.
Training. A major reason for my `drive the course' trip to Ireland is to get a first-hand appreciation for the terrain. Just as in my psychological practice where diagnosis drives treatment, in cycling the terrain drives the training. Living and cycling in the Arizona mountains is an up and down affair: sweat and grind to the top and then just hang on and steer on the way down. Not the kind of `balanced' endurance training a cyclist requires for varied terrain (like Ireland),
Finding a training course near my home that is not an extreme up and down slog has been difficult, but possible. (Skull Valley to Wilhoit and Back) Good, long flats, reasonable but demanding long climbs and descents. Almost `normal.'
I'm less worried about handling the terrain in Ireland (frankly). It is the twin factors of `endurance' and `sleep deprivation' that has my focus.
Consistency. Volume. Intensity. These are the three components of effective training. And, as a good friend has mentioned "That is a recipe for burnout!" Unless, of course, you slowly work your way through them.
Consistency and volume are most important in an ultrarace like RAI. Intensity (fast, hard, high heart rate, etc) is a dangerous entity, like an acid that wears through the other two.
In the past three and a half months I'm pleased (and somewhat surprised) that I've been able to train four out of every seven days of the week. Often I don't want to train but I keep the goal of finishing RAI in my sights. And that gets me out the door.
In the past two weeks I've carefully introduced `volume' to my training. Increasing the time (and miles) I spend on daily training sessions. Three to four and a half hours per training session. Four and five days each week.
At this point I'm doing o.k.. I feel the `stress,' take my naps during the day (when I'm not at the office). And am becoming more `efficient' with the use of my time.
Next week will be somewhat of an interruption of the schedule, given that I'll be in the air and on the road for nine days. On my return I'll carefully return to my current schedule of consistency and volume.
When I feel I'm ready (probably early May) to increase the `volume' I'll do it in a measured manner. Two and a half hours on the bike, rest for half an hour, another two and a half hours on the bike. Somewhere in this `ramp up' of volume I'll put in some long (seven to nine hour) training sessions. By July and August I'll be spending four to five days per week training with a few twelve hour training sessions every month. With fewer and shorter `rests' each training session.
(I reserve the right to modify everything - :)
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