CYCLEtrainer 14
I have been really fortunate to ride outside over the last ten days. Today I had to hit the rollers. I am starting to bump the intensity a little as I wrap up my second phase of base training. Today’s workout included 2-20 minute intervals at LT. These intervals are incredibly effective and well worth a little discomfort. Here is a wrap up of today’s 2 hr session. For those unfamiliar with LT, it is about an 8 on a scale of 1-10 or the point at which going any harder really, really hurts!
WU: 15 minutes
MS: 3 x 5 minute high cadence work 110+ rpm with 2 minutes spinning at 90-95 between intervals
10 minutes easy spinning.
3 x 1 minute at or above LT with 1 minute RBI
10 minutes easy spinning
2 x 20 minutes at LT with 10 minutes RBI
CD: 10 minutes easy spinning.
Happy riding, mb
Back to Base-ics Part 2. Cold Feet and Salty Roads
I am wrapping up week 7 of my base training. I have been steadily building volume over the past few weeks thanks in part to the snow drought that has befallen the extreme North East. Dry conditions and tolerable temperatures have made it possible for me to log in some significant training time outdoors. I have already completed two-3hr rides this week and it looks like I will be able to get in one or two more before heading to Florida for a week off.
While riding outside will undoubtedly lead to a bigger base fitness, it also comes with some challenges. My feet, for example, always get cold. I have tried everything from warmer booties to “heat” lotions. Nothing works. After about 45 minutes my feet are freezing while the rest of my body is comfortable. Why this is I have no idea. I suspect that my feet sweat, possibly due to wearing a heavier wool sock, and then cool down from the 20 degree temperatures.
Another challenge is the salt build-up. I don’t have the luxury of having a second, “winter” bike. I use the only road bike I have and my good wheels. After a few days of riding last week, I noticed a nice layer of salt on my frame and wheel set. I did a thorough job of wiping them down, but I can’t help but wonder if the salts getting into nooks and crannies that might prove to be detrimental over time.
In my mind, these are small prices to pay for the privilege of getting outside. I can only take basement riding for so long before I go insane. And, there is no way you can build a substantial base until you can get outside for some long rides of 3+ hours.
I am now watching it snow. A little. Just enough. Just enough for me to have to head to the basement for today’s ride. Hopefully Saturday will offer another chance to log some outdoor miles. If not, I hope to rent a bike in Florida for a day or two of riding. I’m sure I will also log plenty of time chasing my kids around Disney World!
Your weekly hammerfest: a preview
Today is Tuesday. It is February. I love to state the obvious. I was determined to go for a ride outside today. I just needed the mercury to read 20 degrees and the winds to be less than 10 mph. The conditions were close enough so out I went.
I decided to ride the Tuesday Night Worlds course. This is the course we use for our Tuesday night hammerfest. Today is Tuesday. And, it is February. We won’t fire up the “worlds” ride for another 6 weeks assuming the weather cooperates, but why not take a ride on the course anyway and ponder the season ahead.
The course starts out gently rolling as the ride heads south from S. Burlington, in route to Ferrisburg, where we make the turn to head back. As with most hammerfests, this ride usually starts out pretty mellow. Maybe a rider or two launches off the front, but most sit in and wait to see what happens. Once we pass through the town of Shelburne things start to heat up a little. The course is still pretty flat, so the group stays together. A few breaks may happen, but they are usually caught.
Once we reach Charlotte via Lake Road and Greenbush, there is the first official town line sprint. Usually only a few folks contest it. This depends on who’s there of course. It also depends on what has happened up until then. The group usually comes back together after the sprint and then relaxes. The turn is near and with it an incline that most always obliterates the pack.
It is important to be positioned well when making the turn. If you are near the back and not a strong rider you will get left behind. Even if you are a good rider there is the danger of getting dropped. The incline (I dare not call it a climb) is short, but it is enough. Another small hill follows making it really difficult to get back on.
Once these two small hills are over, packs of chase groups form. Sometimes the chase can hurt more than the hills. If the chase groups are well organized, it is possible to catch some riders ahead. This is the hope anyway.
Most of the chasing happens between Ferrisburg and Shelburne. Back in Shelburne there is another decent hill that breaks things up again leaving small packs or solitary riders to navigate their way back to the parking lot where it all started.
Most of these hammerfests have left me both exhausted and exhilarated. I have had success and I have suffered. It is fantastic training. I push harder than I would otherwise. That’s what these rides are for.
I love the fact that I am riding this course in February. I feel strong. Motivated. Determined. And, of course cold! I look forward to the upcoming season and to riding hard with a few less layers on. Find your local hammerfest and give it a go this year. Maybe you will suprise yourself.
Saddle Sores and the EFX
I am in the first week of the second phase of base training. I am supposed to take the volume up. This means more time on the rollers and/or doing whatever aerobic exercise I can stand to get the time in. I developed one sizable saddle sore this week so I had to look for other means of aerobic activity.
I mustered enough motivation to head to my local gym and hit the aerobic machines. Had to be done. I know the trainer or rollers are tough enough, but the EFX machine? Sheer pain and not in an anaerobic way. I decided to break up my time by hopping from machine to machine. Did a little treadmill, EFX, and some other machine; I had no idea what it is called.
Got on a machine between two ladies in their 50s and right behind a lady in her 70s. All 3 were having a conversation with each other about their kids and grand kids. I was trying to watch a little Regis and Kelly while trying not to send sweat spraying in their direction. As I started to take the pace up, my machine started squeaking, loudly. The lady in front became visibly frustrated with the noise I was making, as the two ladies on each side of me became disgusted with the sweat I was producing. It was uncomfortable.
Each lady eventually switched machines or stopped all together. I guess it doesn’t take much to talk you out of staying on these machines for very long. Obviously this gym is not for those who really want to work out. I sure hope I can get out on the road soon. I did enjoy catching up with Regis and Kelly though.
Insights on the Bike Buying Process Parts 2 and 3.
More on the bike buying process from Ian Buchanan of Fit Werx in Waitsfield, VT.
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