RAI Training Status Update - May 21

In a good training groove.  

Consistency.  Volume.  Intensity.  Graduated improvement in stamina and capacity.  

At this point I'm training five (5) consecutive days each week.  

• 63 miles each day
• 4.5 hours each day
• 2,900 feet of climbing each day
• Typical training session:  4 Laps on Skull Valley Road

Current weekly totals:

• 315 miles 
• 22.5 hours
• 14,500 feet of climbing

My current plan is to follow this schedule for the next few weeks. Establish a firm basis in stamina (consistency and volume) on which to build.  

The plan is to introduce one `intensity' training session every two weeks.  Intensity is a necessary but dangerous element.  Too much intensity risks overtraining and interrupting the training schedule. Too little intensity results in lessened capacity, reaching a too limited fitness plateau.  

I plan on doing the Skull Valley Loop for the intensity training events.  The SVL has both short steep (11% - 14%) climbs and long, extended (20 miles, nonstop) climbs of 4% - 9%.  

In mid-June I'll begin adding 85 mile training sessions to the 5 day mix.  At first probably only two 85 mile sessions, the rest 63 mile days.  I expect to slowly transition to three day a week 85 mile sessions starting early July.  

Dennis Johnson, RAW and RAAM veteran recumbent champion, reinforces the need to `resist' the urge to overtrain.  Every fourth week I'll back off and take it easier.  Frankly,  I value Dennis' advice in this.  His accomplishments and experience persuade me that I'm not just `slacking off.'  

As well, citing Dennis' experience, I'll be adding a few 10 - 12 hour training sessions during mid to late July and into August.  We agree that pushing into 24 hour training sessions or big mileage training sessions don't add anything to capacity to perform well on long-distance races.  In fact, they likely interrupt a progressive training program.  

If all holds together these next several weeks and months I expect to complete the Race Around Ireland with calm, confidence and determination. (I'm even allowing myself to imagine setting a few records).  

Resisting the Urge to Overtrain

I am 98% confident that my training plan for the Race Around Ireland will best prepare me for a good finish: Consistency, Volume and Intensity.  

Last week was executed as planned: 

• I trained five out of five days;
• I rode for 260 miles;
• I was in the saddle (moving) for 19 hours;
• I climbed 13,370 feet.

This week is to be a less intense week, with a continuing emphasis on consistency, increased volume and much reduced intensity. Going into the week I was thinking five days of 80 miles of `normal' climbing.  

This is the RWGPS file for the first training session of the week: May 17.  Five laps, 82.5 miles, 3,656 feet of climbing and descending.

It consists of a 16.5 mile out and back course with 730 feet of climbing and 730 feet of descending. It took me 5 hours and 40 minutes, with an average speed of 14.5 mph.  I was off the bike for less than 6 minutes.  

At the end of the yesterday's training session I felt fine.  Came home, no nap, dinner and a little TV. But I found it difficult to sleep well.  I didn't expect the sleeping problem.  And THAT was evidence that I had had a taxing day on the bike. It influenced and changed my plan for training for the week.  

Today I rode two laps: 31.5 miles, 1460 feet of up and down in 2 hours and 20 minutes.  Came home. Took a long nap.  In otherwords, I changed my training plan for the week so as not to overtrain, i.e., do an `epic' (over)training week.  

On the same out and back course my revised plan for the remaining three days of training is as follows:

• Day 3: 80 miles, 3,600 feet of climbing
• Day 4: 60 miles, 2,920 feet of climbing
• Day 5: 45 miles. 2.190 feet of climbing.

The disturbed sleeping on day 1 influenced my thinking as to the appropriateness of the initial training plan for the week.  So, instead of 400 miles and 18,250 feet of climbing I'm revising the plan, so that I don't overtrain, to 310 miles and 13,870 feet of climbing.  And then two planned days off.  

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Analyzing the primary training course I'm using for the Race Around Ireland it seems to be almost identical to actual RAI course.  Literally the identical feet of climbing over the same number of miles. 

Again, `intelligent' training v. `epic' training (i.e., overtraining).  

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Solar radiation, sunburn, skin damage / cancer.  A very, very dangerous fact of life out here in the mountain and desert sun of Arizona.  Sunblock. Zinc based lip balm. So I wear arm coolers, leg coolers and a head `wrap.' These are a few pics I took today of the head wrap: 

Fidelity To The Training Plan

In a previous post I identified the three elements to a balanced training plan: consistency, volume and intensity.  (Epic v Intelligent Training)

A) First establish consistency, even if it is only a few miles each day. 
B) Then add volume (more miles, longer training sessions) while maintaining consistency.  Volume at a reasonable pace that doesn't leave you knackered after a training session.  
C) Finally, carefully introduce intensity. Intensity involves short and infrequent individual training sessions that stress your body.  

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CONSISTENCY: In the previous several weeks and months I've been training four and five days per week.

VOLUME: In the past three weeks I've increased the miles (45 to 80) per session and time in the saddle (4 to 5 hours) at a moderate pace (15 mph).

INTENSITY: Yesterday (day 3 of 5 this week) was my first intensity training session. I rode 53 miles, climbed 4,500 feet in 4.5 hours at an `average' 12 mph pace.  (May 12 - Intensity Training Session). Twenty-six miles of climbing  in 3:13:00 for a 7.4 mph pace.  Twenty-six miles of descending in 1:16:00 for a 25.4 mph pace.

Given that the training course was an out and back, half of the 53 miles was climbing, i.e., 26 miles of climbing 4,500 feet, for an average of 168 feet per mile.  That puts it in the `Hors Categorie' (Climb Intensity Ratings), i.e., beyond category, the most difficult and intense climbing.  

I was very, very fatigued yesterday but I suffered no injuries. Hydration and good nutrition mattered. I slept about 10 hours.  

Today will be a gentle training session: 30 miles of flattish road at a mild pace. Short and easy, so as to recover from the stress my body experienced yesterday, i.e., to prevent the effects of `overtraining.' 

No `epic' training sessions.  Build stamina, capacity and strength. Don't feed the `ego.' Treat the body with compassion, kindness and good humor.  

Black or White - Frostbite or Heatstroke

Today was the first `hot' training day since last year.  Though I rode in the morning the temp was 97F by the end of 30 miles.  

30 Miles in the Arizona Desert

The plan was to do 60 miles, working on the `volume' criterion of my training model.  But heat acclimatization is a physical and physiological process that is entirely unconcerned with the racer's `will to power.'  

In the past I would push into the heat with the delusional mentality that `if it doesn't kill me it builds me.'  I hate to succumb to the probable effect of age and experience: balanced and reasoned judgment.  Sure, it's smart but ... I think I'm losing my ego identification with `recklessness' and `too-much-is-never-enough.'  Disorienting (dammit!).  Makes me feel grown up.  I don't like that.  

Me: "I'm a strong-willed stud able to get tougher when the going get's tough.  I'll suffer through the danger of heat and build even more `studly' creds."

Heat: "Fine.  You do what you do.  And I'll do what I do.  You lose.  I win."  

So I packed it in and called it a day. 

Tomorrow I start at 6:00AM and the plan is to do 75 miles.  Just as the heat is getting `too much' I'll be finished.  Same with the subsequent two days.  

Heat acclimatization.  Takes careful and gentle patience. But the goal -- performance -- is worth it.