I apologize for neglecting this blog, but as I hoped for something decent to write about regarding my cycling and all, its pretty much been just base miles averaging around 12-14 hours per week. I haven't focused on power at all and had actually removed my power meter, riding electronic free for nearly a month. Now that its back on, my long rides show nearly no loss of power when averaged over similar rides from mid summer - obviously nothing scientific and only average, but a pretty optimistic finding. The cross training/weight lifting has continued and recently I have been back in the pool and feeling a little more than unfit there. The weather has been so, so - but literally though we are here in the Carolinas, it has felt alot like either Belgium or Seattle. We have had periods of rain and just gray days offset by days of cold weather (30s). Perhaps I have become spoiled after having grown up in the Pittsburgh area, but I now find it difficult to get out the door for rides in 30 degree weather. Its amazing that when I was a junior racing in Pittsburgh in the mid to late 1980s, I would train in any cold weather as long as there wasn't ice on the road. Hell, I remember riding in shorts thinking we were in a heat wave anytime the temps got above 45 in March. Now, you probably won't see me out in anything under 40 degrees regardless of what I am wearing and with my purchase of the rollers- that temperature is definitely going to increase. Additionally, though I freakin' love racing in miserable weather (rain and cold), I hate the increased maintenance and needs required after riding in the rain.
So with all my non-hardman of cycling guise and "tenderness in training" principles in mind, and with my training now moving to intervals to increase threshold power and some workouts geared to increasing some anaerobic efforts, I dropped the money and splurged on the InsideRide rollers (http://www.insideride.com/). Very cool systems of free motion rollers which allow riders to actually climb out of the saddle and do sprints on the rollers much easier than your standard rollers package. They also have a great mag resistance unit which has been very smooth so far and with a realistic power curve that for the first times makes the indoor training seem very realistic.
The other positive as far as my wife is concerned is my creation of a training area in the garage - which has had me cleaning out many boxes that have resided like punk rock squatters in there since we moved in (18+ months ago). She essential required me to move the rollers out there, afraid of the very real potential of me coming off the rollers while sprinting and shooting across the spare bedroom at 30mph, leaving shredding carpeting behind me.
On a related note, I know NC has a great cyclocross series and season...and I realize I probably would love racing CX(never have done it), but unfortunately that skill set does require a bit of practice and training in the season dedicated for it (cold winter) - hence I look to other avenues to increase my cardio fitness that allows for me to remain in a comfortable termpaerature range. For now, I'll remain a drunk fan in my off season at cyclocross events here in NC, on the other side of the barriers, bringing some Euro realism to the event with my inebriated heckling and behavior.
The holidays are upon us and I hope that all of you get everything YOU DESERVE, heh!
da Bug
Friday, December 19, 2008
Friday, October 24, 2008
Been a bit...
Lots going on in my world and I have been neglecting keeping everyone up on the training. So last I wrote on here, I had completed a miserable ride after a flu shot, well it turns out that the weakness and fatigue wasn't attributble to the flu shot, just coincidental to a little chest/sinus virus I picked up (probably at work). This left me pretty drained for 6-7 days with a couple rides over the next week after. Slowly I have moved to increasing mileage and time on the bike, without the pressures of structure, though I see improvements in general. I also took all electronics off my bike (power meter, HR monitor) to get back to the basics of enjoying the ride. That's not to say its always comfortable with no minor suffering, but the riding is different when you aren't worrying about numbers, recovery or intensity. The "stuff" will be back on the bike as I begin to finish out base mileage in early December and begin inserting some power workouts to build back the speed both in the short and long distances.
I have been purposefully following a less structured exercise schedule, riding when I want, but mostly using the time to improve my core through cardio cross training on various machines, a little weight training and getting back into the pool after many years. Its amazing that I have taken as many years away from the pool. I grew up swimming, swam at a very high level through high school and college (and even one season post college) during which I competed in 2 Olympic Trials. Mind you my whole season goal was to simply qualify for those Trials and I was realistic in my very limited chances to even impact the Olympic team selections. It was a great experience and one I will always savor for the knowledge that on one day I was one of the 20-25 best swimmers of a specific discipline/stroke at that time for the U.S. Anyway...its great to get back in the pool and swimming laps, nothing structured there yet, but intervals will come. I have a couple ideas and theories of making improvements to my VO2 Max and lung capacities through swimming that may show merit as they translate over to the bike in the 2009 season. Even if they don't, my cardio fitness through swimming can only assist in overall fitness for the bike - not hurt whatsoever, even if I'm wrong in my amateur physiologic theories.
Recent rides are in the 70-100k range and the longer rides of a little over 3 hours are the longest rides I've done since mid season back in June or so. The distance/endurance is coming back very easily with no major issues and actually quite enjoyable. Yesterday I completed a ride that I usually do to test fitness (its got a couple decent foothills climbs in it), but I did it much more passively, and found it to be very easy even with the steepish (12-13%) climbs on it. I plan on continuing the riding as is (around 300k a week) but nothing forced to meet mileage and move to a more structured weight training and core regimen every other day and to attempt 3 days in the pool.
On the personal front, I resigned my position from a pseudo-administrative role to concentrate more on the aspects of my job I love (which has very little to do with management), to gain more time for personal and family reasons and to truly finish concentrate on the schooling that has been neglected by other pursuits. I continue to work with the same group of people, but its from being part of the team and sharing common goals without the pressures or worry that come from a management perspective. Its amazing the weight that lifted off the shoulders the moment I signed my resignation letter. Made me wonder why I waited. Lesson learned - "When things don't seem or feel right, don't be afraid to pull the trigger."
Hope everyone is enjoying the great fall weather!
I have been purposefully following a less structured exercise schedule, riding when I want, but mostly using the time to improve my core through cardio cross training on various machines, a little weight training and getting back into the pool after many years. Its amazing that I have taken as many years away from the pool. I grew up swimming, swam at a very high level through high school and college (and even one season post college) during which I competed in 2 Olympic Trials. Mind you my whole season goal was to simply qualify for those Trials and I was realistic in my very limited chances to even impact the Olympic team selections. It was a great experience and one I will always savor for the knowledge that on one day I was one of the 20-25 best swimmers of a specific discipline/stroke at that time for the U.S. Anyway...its great to get back in the pool and swimming laps, nothing structured there yet, but intervals will come. I have a couple ideas and theories of making improvements to my VO2 Max and lung capacities through swimming that may show merit as they translate over to the bike in the 2009 season. Even if they don't, my cardio fitness through swimming can only assist in overall fitness for the bike - not hurt whatsoever, even if I'm wrong in my amateur physiologic theories.
Recent rides are in the 70-100k range and the longer rides of a little over 3 hours are the longest rides I've done since mid season back in June or so. The distance/endurance is coming back very easily with no major issues and actually quite enjoyable. Yesterday I completed a ride that I usually do to test fitness (its got a couple decent foothills climbs in it), but I did it much more passively, and found it to be very easy even with the steepish (12-13%) climbs on it. I plan on continuing the riding as is (around 300k a week) but nothing forced to meet mileage and move to a more structured weight training and core regimen every other day and to attempt 3 days in the pool.
On the personal front, I resigned my position from a pseudo-administrative role to concentrate more on the aspects of my job I love (which has very little to do with management), to gain more time for personal and family reasons and to truly finish concentrate on the schooling that has been neglected by other pursuits. I continue to work with the same group of people, but its from being part of the team and sharing common goals without the pressures or worry that come from a management perspective. Its amazing the weight that lifted off the shoulders the moment I signed my resignation letter. Made me wonder why I waited. Lesson learned - "When things don't seem or feel right, don't be afraid to pull the trigger."
Hope everyone is enjoying the great fall weather!
Tuesday, September 30, 2008
Flu shots
Well, at least this occurred in the very first days of building my base kilometers. Due to requirements of my job, I received my 2008 flu vaccine during my shift on 9/26. Now I had ridden to work (approx 1.5 hours) and still had to ride back after working a 12 hour night shift. I started feeling the affects (general fatigue, weakness and a "foggy head") just prior to jumping on the bike for the return home. The short ride home turned into a bit of misery, with even small hills and rises completely draining me without necessarily elevating my heart rate. Misery is probably too soft a word, "death march" sums it up well I think. I don't remember much of the ride, I'm just glad it was cool. I haven't felt that bad for such a short ride for many years. I get these damn shots every year and have yet to see a correlation in immunization success and wellness in those who get them and those who don't.
Anyway, I ended up having to take the next day completely off - a complete fog and a complete lack of motivation to even jump on the rollers or take an easy 30 minute spin. I am listening to my body better and though I felt a bit of guilt for not working through it, I'm not sure it would have done anything than tear my body down and possible screwed up an already overloaded immune system.
Yesterday, I was able to squeeze in 2.5 hours. Still could feel a little weakness and jelly in the legs at even high cadence, low gearing. Heart rate stayed a great consistent 145-155, but I'll have to reevaluate on the long ride on Wednesday to see if those are consistent with the power output expected for these early months or perhaps the inability of my cardiac system to elevate output and function with a taxed immune system.
Anybody ever tried these Inside Ride rollers? Pretty cool concept - free motion rollers with built in resistance than allow a very natural feel on the bike - including sprinting, no handed pedaling and even being able to ride in aero positions on time trial bikes on them. I fear the sprinting i have seen some doing on them in internet videos - picturing myself bolting across my garage toward a closed garage door at 30mph when I pop off. They are a little more than a bit pricey, but I am definitely considering them. I have always liked training my intervals and speed/power workouts on a trainer as I just get a more pure sense on my body and its reactions to stress without seeing extraneous changes in wind and topography that throw a couple more variables into the setting. Did I mention they are a tad pricey? Even used they are still in the nearly new price (which would be good that I could sell them for nearly what I paid for them later down the road). On a related note - I have found several diagrams and plans for DIY setups which I may look into.
Hope all are relaxing in the offseason or preparing for the CX season for you mudhounds.
Bug
Anyway, I ended up having to take the next day completely off - a complete fog and a complete lack of motivation to even jump on the rollers or take an easy 30 minute spin. I am listening to my body better and though I felt a bit of guilt for not working through it, I'm not sure it would have done anything than tear my body down and possible screwed up an already overloaded immune system.
Yesterday, I was able to squeeze in 2.5 hours. Still could feel a little weakness and jelly in the legs at even high cadence, low gearing. Heart rate stayed a great consistent 145-155, but I'll have to reevaluate on the long ride on Wednesday to see if those are consistent with the power output expected for these early months or perhaps the inability of my cardiac system to elevate output and function with a taxed immune system.
Anybody ever tried these Inside Ride rollers? Pretty cool concept - free motion rollers with built in resistance than allow a very natural feel on the bike - including sprinting, no handed pedaling and even being able to ride in aero positions on time trial bikes on them. I fear the sprinting i have seen some doing on them in internet videos - picturing myself bolting across my garage toward a closed garage door at 30mph when I pop off. They are a little more than a bit pricey, but I am definitely considering them. I have always liked training my intervals and speed/power workouts on a trainer as I just get a more pure sense on my body and its reactions to stress without seeing extraneous changes in wind and topography that throw a couple more variables into the setting. Did I mention they are a tad pricey? Even used they are still in the nearly new price (which would be good that I could sell them for nearly what I paid for them later down the road). On a related note - I have found several diagrams and plans for DIY setups which I may look into.
Hope all are relaxing in the offseason or preparing for the CX season for you mudhounds.
Bug
Friday, September 26, 2008
"And so it begins..."
I created this blog to allow me to narrate my training and journeys through the 2009 Cycling Season. I'm sure there will be postings on here addressing my point of view from inside various races, musings on different training ideas (and the frustrations of acting as my own coach), and the occassional observation on the sport of cycling in its various states of being.
I had a 2008 season of returning to cycling after a very long layoff (7-8 years) and delayed by a couple injuries and illness unrelated to cycling in 2007. 2008 was mainly a fitness year - lots of riding (nearly 13000 km), general weight loss and addressing some overall fitness issues including some increasing general strength and cross training cardiovascularly. My riding was mostly to get back to the basics, the joy of riding my bike, a couple little training races here and there and competitive group rides. Honestly it was for me to get back to the point, on a confidence level, that I could still race competitively after the extended layoff.
So today's ride was a simple one, going out for enjoyment and the beginning of the building a base. Nasty winds as a nor'easter comes rolling through NC. I rode with a power meter mostly to track heart rate and found that my power hasn't dropped off as much as expected it to over the past month. Though through this early period I am not looking to do too much with it regarding power specifically, its good to occassionally make sure I am not pushing the heart rate too high as well as insuring my cadence stays in a good range of 95-105 for large portions of the ride. Total ride time of 2 hours with average heart rate of 146. Not bad, felt great throughout except for a little tightness in my back and abs which I always get after an extended time off the bike. Tomorrow's plan is 3+ hours if the weather cooperates (possibility of very high winds).
My goals this year are centered around starting much earlier in the season so that by the beginning of the 2009 calendar year I am already transitioning to much more difficult workouts and building power and speed, timing this for early spring races. I have started over 3 months prior to the end of the year to ensure a really good base as I could feel in previous years the breakdowns that come from not having that and the difference I believe it will make on my system not having the several years "in my legs" that many opthers will have. A two peak season is planned hopefully with a second peak for the mid summer Master's Nats and some racing up north potentially. Additionally, after taking nearly 3 weeks off prior to today with a little weight gain and some previous weight that never came off over the past summer, some weight loss through a much improved diet (more on this in later posts) as well as more specific cycling training.
The Bug
I had a 2008 season of returning to cycling after a very long layoff (7-8 years) and delayed by a couple injuries and illness unrelated to cycling in 2007. 2008 was mainly a fitness year - lots of riding (nearly 13000 km), general weight loss and addressing some overall fitness issues including some increasing general strength and cross training cardiovascularly. My riding was mostly to get back to the basics, the joy of riding my bike, a couple little training races here and there and competitive group rides. Honestly it was for me to get back to the point, on a confidence level, that I could still race competitively after the extended layoff.
So today's ride was a simple one, going out for enjoyment and the beginning of the building a base. Nasty winds as a nor'easter comes rolling through NC. I rode with a power meter mostly to track heart rate and found that my power hasn't dropped off as much as expected it to over the past month. Though through this early period I am not looking to do too much with it regarding power specifically, its good to occassionally make sure I am not pushing the heart rate too high as well as insuring my cadence stays in a good range of 95-105 for large portions of the ride. Total ride time of 2 hours with average heart rate of 146. Not bad, felt great throughout except for a little tightness in my back and abs which I always get after an extended time off the bike. Tomorrow's plan is 3+ hours if the weather cooperates (possibility of very high winds).
My goals this year are centered around starting much earlier in the season so that by the beginning of the 2009 calendar year I am already transitioning to much more difficult workouts and building power and speed, timing this for early spring races. I have started over 3 months prior to the end of the year to ensure a really good base as I could feel in previous years the breakdowns that come from not having that and the difference I believe it will make on my system not having the several years "in my legs" that many opthers will have. A two peak season is planned hopefully with a second peak for the mid summer Master's Nats and some racing up north potentially. Additionally, after taking nearly 3 weeks off prior to today with a little weight gain and some previous weight that never came off over the past summer, some weight loss through a much improved diet (more on this in later posts) as well as more specific cycling training.
The Bug
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