Archive for the ‘Indoor Training’ Category

Clocks going forward is bad for morning training

13 March 2012

With the clocks going forward this weekend, I now have to set the alarm in the mornings so I can get up in time to do an hour+ training session before getting ready for work. Fortunately I work from home so at least I don’t have a commute to take into consideration.

I missed getting up yesterday in time as I wanted to do the CTS Monday leaving Wed-Sat cycling outdoors. So I slept till after 7am and this is too late for me to train as I like at least an hour before I have to log on. I put the alarm on for 6am. With Alma gone for the week, it was okay to have an alarm that early. It was pitch black when I awoke. It so reminded me of getting up early for wreck diving. I do not like getting up when it is dark outside. It feels wrong. It didn’t start getting light until 6:40am. So now I am thinking, outdoor cycling is going to suck on the mornings during the week. Maybe I will just stick with the indoor bike and do CTS sessions!

This morning’s session went really well. Another Climbing Speed. These are the toughest of the three part climbing series. I never did get around to trying it last year and now I am wishing I did. Not that I suffered for the lack of that training as I was positively bouncing up the hills in last year’s PBP, except the night finish in Montagne on the return leg!! Last week I was doing gears #9 and #6 for the second set of Under/Overs. This time, I went for a #9 and #5 split. Even though I managed to get through the one minute at #5, the next minute back on #9 suffered as a result. I returned back to the #9 and #6 split. I felt strong throughout the session and think I now need to look at making the gears harder somewhere. So training seems to be going well.

These Speed workouts

8 March 2012

They are definitely the toughest workouts I have done. I go through almost 2 bottles of liquid and then I am following that up with a recovery drink today, just because I have yoga tonight. Today I didn’t feel like tweeting much between intervals which is saying something; I wanted to concentrate on recovering for the next set of intervals. The recovery spins went really quick today.

For the second set of Unders & Overs, I went with gear 6. On Tuesday, I felt #7 was a little too easy and 6 was a much better gear to use. I could possibly switch to gear 5 but we shall see how that goes. I think the next step will be to switch to gear 8 for the Unders.

I just realised that my first brevet is 3 weeks from Sunday which means I need to get outside on the bike. From next week, I’ll be doing outside work. I think I shall keep this training session for Mondays, have one day recovery, and then outside on Wed – Sat. Sundays are for hiking. I have yet to decide on the routes for next week. Maybe the Nichols Road one with the sprint under LIE.

Ok, time for showering…

Tough, tough workout

6 March 2012

Ok, I was expecting worse. I really was. It was a tough workout but I was expecting worse. They reckon 1-2 of these workouts per week, 2 being the ideal number, which just goes to show.

After the usual 10 minute warm up, there are two 8-minute segments. The first one consists of 8 x 1-minute intervals all at a cadence of 90-95 and power output at 100%+ of field test effort. The gearing is different with the 2nd, 4th, 6th and 8th interval requiring a harder gear but keeping the same cadence. Eight minutes at this cadence pushes you. Well, it pushed me. A three minute recovery spin followed by another 8 minute segment. The difference between the first and second segment is that the even minutes on the second segment are at a cadence of 75-80 so to allow for that, and keep the same power output, the gear gets even harder. For these two segments, I used gearing of 9 and 8 for the first segment and 9 and 7 for the second one. I think I could possibly push those but I wanted to see how I got through the whole session.

A nice five minute recovery spin followed then on to the really intense intervals. Two sets consisting of one two minute segment, one 1:45 minute segment and one 90 second segment. The recovery segments match the intervals in time so they get shorter. These intervals are at maximum effort. A four minute recovery separates the two sets.

In the Climbing Power intervals, the second set are two minutes intervals with a 30 second push so those are more intense than these ones. BUT, these ones follow two 8 minute segments which push you more than the first set of intervals on the Power ones. That’s the big difference.

I was pleased to get through it but I really think I can do it with harder gears. I certainly will not be doing a second session tomorrow!

Built for Speed

5 March 2012

Ok, I was really curious and we all know what happened to THAT cat! This morning I decided to have a quick preview of the Climbing Speed DVD. Rather than just put it on and see what they threw at me, I wanted information up front. I am going to attempt it tomorrow.

It looks tough. It looks really tough. May not have the energy to tweet!

There are two 8 minute segments after the warm up and they do not have any recovery times built in, or at least, the recovery section is not as demanding as the highest power. Four minutes separates the two segments. Then another break and the some progressive downhill accelerations. Downhill! That means fast stuff and on an indoor bike, downhill means pedalling, no freewheeling.

In a perverse way, I am looking forward to it but I am not sure if I’ll be able to do two days i a row. I have yet to figure out which gears I will be using so the first session tomorrow may see me chopping and changing a lot initially.

Wish me well.

Hill acceleration training

29 February 2012

This week I have switched to the Climbing Power workouts in the Carmichael Training Climbing Series. I remember this findly from last year. The workouts are really intense but provide great rewards. I attributed the dropping of a couple of cyclists on one of the hills in last year’s PBP to this training. They were drafting behind me and not willing to share the lead so on the next climb I pushed. These intervals are high intensity for two minutes and after one minute I heard them break as I continued the maximum effort on the second minute. Such sweet pleasure.

Anyway, yesterday, I ran out of steam on the 4th hill acceleration interval. With 15 seconds left of the workout, apart from the 8 minute recovery spin, I ran out of steam. It was all I could do to keep pedalling. Back to back sessions are only recommended for experience cyclists. I consider myself experienced, a bit, so wanted to see how I could do today. I like setting myself little goals like this. Today I was determined not to run out of steam.

By the 5th and 6th intervals of the first set, I was beginning to feel the effort. A five minute recovery spin did not bring my heart rate back down to below 109 which it was yesterday. The first hill acceleration was toughened out and I did not make a full recovery. Was even worse than yesterday. This workout is designed not to allow full recovery between intervals. The second and third intervals went by and I was really feeling drained. The 4th, the last, one came and I was bound and determined not to run out of steam. I kept pushing myself and managed the final 30 seconds without running out of steam. My heart rate was in the high 170s.

It had been tough but I really liked it. Day off tomorrow!

Back to back, they faced each other

14 February 2012

Relax, there were no drawing of swords in the CTS training this week!

This morning, I got up and dressed for another CTS. The first Gu I opened up reflected the ambient temperature of the garage and it was thick in nature. Normally the Gu is more gooey. I eat two packets of Gu; one before the ride and another at the mid-point between the second and third intervals. I also have a Gu energy drink – one packet dissolved in water. I have thought about increasing the calorie intake for the days I do a CTS but I am seeing if I can get by with just these extra 300 calories. It still makes my total calories for the day around 1300.

It took a while for the Cycleops computer to pick up the bike. Without any recognition by the computer, I cannot control the resistance of the bike. It took some frustrating minutes to get this finally to pick up. Not sure what is going on with that. I checked for a firmware upgrade afterwards but it is up to date. Hmmm.

So I finally got going and I have to say that I felt comfortable on the bike once the intervals began. During the warm up I had felt a little heavy legged but that disappeared as soon as they were warm. I was pleased that the second consecutive day was not miserable. There is a difference between last year’s sessions and this. I had the slope at 1.5% then, I only have it at 1.0% currently. I will need to change that up to 1.5% when I next do my CTS on Thursday.

Overall, felt really good and think I should have no problems with the 3 State 3 Mountain challenge.

Training coming along nicely

13 February 2012

Still stuck on the 160 lb mark – it feels like I am further away from the goal of 154 lbs. I have not been sticking to the diet rigidly so that may have something to do with it. I was shopping in Trader Joe’s today and I badly wanted to grab a wedge of brie. As it turned out, I didn’t and stuck to just buying vegetables and meat.

This morning I had another CTS session. Last week I did base miles for three of the mornings. It seemed to have made a difference as the CTS session this morning felt less difficult. I am not going to put it was easier as none of them are easy but I had no need to change to an easier gear for the third and fourth intervals. I stayed in the same gears for all four intervals. That’s an improvement! Normally after a CTS session I am peckish all day but today I have resisted the urge and have stuck to the diet other than the carb loading around the time of exercising.

I shall be doing another CTS session in the morning. This will be the big test to see if I have the energy levels for two in a row. I was doing it at the height of my training last year and if I can do it this early into the year, it would be awesome.

CTS field test – who opened the gate?

26 January 2012

Still on the diet and still only 161 pounds I dusted down the old Cycleops and prepared to do the CTS field test for the year. Bearing in mind, cycling has been extremely limited since the PBP, training for the year has commenced.

I had a Gu before starting the warm up which consisted of ten minutes easy pedalling and then high tempo and easy pedalling one minute/ 2 minute intervals. After the warm up comes 8 minutes of sustained pedalling trying to maximise power output but keeping cadence above 90 rpm. I started off in gear 8 but in under a minute I realised I was not going to sustain that pace and dropped a gear to 9. Again, rpm started dropping so a changed down gears one more notch to 10. I kept at this level but my power dropped. I stayed around the 90 rpm with the occasional dip below followed by a concerted effort to climb back up. The 8 minutes couldn’t finish soon enough.

Then ten minutes of easy pedalling enjoying another Gu in the middle of it. After the ten minutes were up, another power interval of 8 minutes. I started at gear 9 but could not sustain that beyond 3 minutes and I dropped to level 10. I kept that for the remainder of the interval but it was tough. I dug deep but I could feel the energy draining. I was running on empty for a lot of the interval. Finally it came to an end and I finished up with 15 minutes of easy pedalling.

I had been expecting it to be tough but not that tough. When I downloaded the data to the Mac, I found the last CTS field test I did and saw that my average power had dropped by 29 watts. Interestingly, my average heart rate was the same. This means my CTS sessions will be less demanding initially but I shall be aiming to do another field test in 4 weeks. I think I have one month of the diet left and hopefully I’ll have lost the seven expected pounds so I can weigh in a 154 lbs. I am currently at my lowest weight for a long, long time but it feels like the 160 barrier has been threatening to be broken since before Xmas. Too many days off since then requires a concerted effort to reach my weight goal.

Not sure when my next ride will be. I think tomorrow will be too soon so perhaps Saturday morning.

Climbing the mountains on Long Island, NY

27 July 2011

As those of you who know Long Island, it is quite a vertically challenged land mass. There are not that many places where you can get some proper hill climbing training other than going round and around the same hill climb in Port Jefferson or other places. So, I have turned to an indoor bike and the Carmichael Training System (CTS). I purchased the three climbing DVDs: Climbing Strength, Climbing Power and Climbing Speed.

I started off training with Climbing Strength. It consists of a ten minute warm up and then four sets of intervals. The intervals themselves are made up with three one minute spins with a gradually increasing cadence for all three and then a 30 second stand up spin in a lower gear. This three and a half minutes is repeated before a six minute recovery takes you to the next interval. An eight minute warm down flushes the lactic acid from your legs before you eventually climb off the bike.

I have been doing this for a couple of months now and have felt the benefits when I did the brevets this year. As the season gets older, I have felt stronger and stronger. I am putting this down to the CTS training.

Last week, I took it up a notch. I switched to Climbing Power. This is a tougher training session. It consists of a ten minute warm up, and then six intervals of two minutes each with a two minute recovery separating each interval. After the sixth interval, we get a six minute recovery and then it is four sprinting intervals. The sprinting interval is made up of a two minute spin followed by a 30 second all out sprint. Two minute recoveries separate these intervals.

Doing a two minute interval instead of the ever changing cadence after one minute really pushes you. By the time I got to the second minute of the third and fourth sprinting intervals, I had to drop two gears to keep the cadence level up. I was struggling. Yesterday, I repeated the session. However, I was better prepared, as I knew what was coming, and I did not need to change gear by the time I reached the last two intervals. It had gone much better than I had expected. So much so, I decided that I would repeat it again this morning. They suggest that experienced cyclists can do two sessions in a row before taking a break whereas novice cyclists should do one session then take a day off for recovery. I have classified myself as a novice and have not done two sessions in a row. But now because today’s went much better than yesterday’s, I think I may have been taking things too easy and should have been doing two days in a row all along.

Soooo, this is my hill climbing training. I am sure that this will stand me in good stead come the PBP which is almost three weeks away. I highly recommend this form of training if you cannot see a good mountain outside your front yard or even when the weather is bad outside. I will be doing this mainly throughout the winter when I cannot get outside.

Running up that hill

29 March 2011

If life was meant to be easy, there would be no need to get out of bed in the mornings. And, we would have a TV in the bedroom. However, we don’t have a TV in the bedroom and we don’t like an easy life. We strive to do better and we strive to do more than yesterday. Many days we fail but we always get up the next morning armed with the same intent. There’s no sleeping till after noon in this house!! 😛

The CTS training is tough. I could easily go through life without doing. Last Thursday I found it really hard going. The third and fourth interval I struggled to keep up the the correct cadence and sought an easier gear. An easier gear means cycling faster to achieve the same power output. The objective is to have a certain output with a certain cadence. There is not much room for slippage so there is probably only one gear that will give that output. Moving to an easier gear inevitably meant I was not going to meet the objective but my objective for last Thursday changed and I just wanted to to finish the session without quitting. I was happy with the changed objective as quitting is no option.

Today’s session was easier. It was still tough and I was pushing hard during the last interval but I was not flagging from the second interval as I was Thursday. The distance travelled today was further than Thursday but not as far as last Tuesday. I am questioning last Tuesday’s stats as I was cycling with Alma’s profile on the computer so not too sure if that made a difference to power output. It’ll become more obvious the more rides I do on the bike.

My first hilly brevet is not until the end of April so it will be interesting to see how I do on that. I have not done the Princeton 200k as one ride but I have done the whole route on two separate rides. Adamic Hill Road is the big one and I didn’t find it that bad last year when I did it on a short 80km. When I say not that bad, I meant I was expecting worse. It was pretty steep. I want to see how I climb it this year and with a whole month of CTS training behind me I may actually enjoy it. 🙂

I think one more ride this week on Thursday. I need to change saddles before that and will be writing to Specialized as I have never had markings on my bum like I have from Sunday’s ride!