"I need to sweat"

There is a lot of evidence that the harder you go the better

I was leaving pilates class today at Denver University, when I stopped to tease a fellow student sitting on a bench outside after the class had finished, "Aren't you staying for the third hour?" "No," she responded in a heavy German accent, looking unsatisfied, "I'm used to more active pilates. I need to sweat." For added affect, she repeated it another two times, "I need to sweat." "I need to sweat!"

Interesting. That makes three reminders in a row this week that when it comes to exercise - effort really matters.

First, I saw this to the point video by my fav Global Cycling Network (GCN) crew, which basically summed up this point - a short amount of hard effort = a long amount of moderate effort.

Making two hours really count! But not considering the fun had by the group riding 10-12 hours.

Basically GCN is preaching variability and purpose when it comes to training for cycling, while stating great gains can be made in just two hours a week. Great news for all of us during these cold winter months. Watch the GCN video here: Base Training - Fact Or Fiction? (Feb 6, 2015). It'll make you so happy to learn you don't need to ride for 4-hours in the rain.

Then this morning, I read an article in The New York Times from a couple of weeks ago, titled, Why Your Workout Should Be High-Intensity, which basically states even if you are suffering from chronic diseases (or tend to over-sensationalize injuries as I do), that giving a good solid effort is more beneficial than plodding along in standard go mode.

Then, as I mentioned before, I met the I need to sweat lady. Okay I get the message. Common sense already tells me that as humans, I am guessing we did a lot more flighting than we did fighting or we wouldn't have survived to be here today. I reason that genetics makes us far better at these quick bursts of effort than many of us would first believe.

I for one like the savings in time. I also like the mental entertainment. I also like the hope that there is some proven method that will make me a better faster cyclist. That is, until the next batch of studies proves that we should have been doing it all in a totally different way. Until then, I am going to be bursting forth in great effort and proclaiming I need to sweat!


Extra credit GCN video viewing: How To Train For Sprints
 

Concussions in Cycling

Brain injury is a really scary thing

I bet many of us know someone with brain injury - of varying degrees - but the fact is that if you immerse yourself in the world of cycling, you will know someone who has had injury to their brain. It has to be one of the scariest things for a cyclist and yet it is often not in the spotlight.

This year team Garmin-Sharp made a noticeable change in helmets to the POC Road AVIP; this year I followed the progress of Dale Stetina after his terrible road crash and brain injury; this year I need three hands to count the number of people I know with outward signs of brain injury.

Accidents happen, but if we understand the type of unseen damage that is happening, we understand the treatment and know where to find help - outcomes may improve. A broken bone can mend, but a broken brain can change a life forever.

This video is really really excellent at explaining exactly what happens to a cyclist in a fall. About why the intensity of the fall does not equate to the severity of injury or to the longevity of symptoms. And why we need to seriously rest both physically and mentally (for about 2 weeks) after a fall and should not be rushing to get back on the bike, just as a ball player should not be rushing to get back in the game.
 

Concussions and Sports

Diagnosing and treating concussions in athletes.

Premiere Date: 9/2/2013
Eric Freitag is a licensed psychologist and a board certified clinical neuropsychologist. He started the Sport Concussion Program in 2006 and has provided baseline and post injury care to hundreds of athletes. He explains the risk factors for athletes as well as the medical implications of concussions. Learn how to spot a concussion, when to see a doctor, and how treatment should progress.

Video (30 mins): link
Please watch this video, and thank you to my cycling friend Suze for sharing the link.
 

Education and rest

If more athletes, coaches and officials had a clear understanding of signs and symptoms and what to do for an athlete post crash, perhaps someone could stand up and say no to a cyclist wanting to race in a later category or the next day. Watch this video and you will understand exactly what is happening to our brains. This is an area where education would help immensely.

Help with head injury

A friend, Scott, highly recommends this organization for individuals with brain injury.  Brain Injury Alliance of Colorado - serving individuals affected by all forms of brain injury such as stroke, TBI, tumor and infection.

Helmets

Improvements in engineering of helmets continues, but the nature of falls in cycling are best treated by experts, and rest.

Johan Vansummeren in the team's 2013 Giro helmet.  Photo by Karen Rakestraw of Pedal Dancer

Thomas Dekker in the team's new look for 2014 - POC.  Photo from Garmin-Sharp team website.

You probably noticed the new look on the heads of Garmin-Sharp riders, whether you like the style or not, the purpose is safety. Although the purpose of those POC sunglasses seem to be pure style. Garmin-Sharp riders will wear the Octal helmet, the Octal Aero and the Tempor TT helmet for the next three years.

The new Garmin-Sharp helmet styles: Octal, Octal Aero, and Tempor

Related post by Pedal Dancer: Protect your noggin.

Man with a helmet - one of my favorites of a relaxed Philippe Gilbert. Photo by Karen Rakestraw of PedalDancer

Photo for the Day - Winter

Winter is still here

The sun shone through yesterday morning in a welcoming sign to the start of a promising day in Denver, Colorado. Well that was until the Denver Broncos covered the city in darkness after their oh so horrible performance at the Super Bowl. Downton Abbey only moderately made up for the 4-hours spent watching what not to do in a football game. 20 times Peyton Manning looked super duper sad during the Super Bowl.

Blue sky returned after days of light snow, more snow coming this week.

Meanwhile Punxsutawney Phil, that bad news bearing groundhog emerged, saw his shadow and disappointingly determined we will have six more weeks of winter (Phil has an 82% accuracy rate). http://www.groundhog.org/. Fine. I will take the long winter cold over destructive flooding; let's hope this Spring is kinder than last.

Thanks Phil!

More winter means back to the spinners, spin-classes and compu-trainers. Or maybe just stay on the skis or snowshoes. For me it means a chance of getting in some sort of shape before being forced back into lycra in public.

Lucky cyclists in Denver have the wonderful option of visiting the Inspired Training Center of Denver (www.inspiredtrainingcenter.com), a brand new Compu-trainer studio and training center conveniently located near downtown Denver on Bannock Street. Four coaches cover classes every day at various times: visit their website for winter training in Denver, or see more on their Facebook page. You'll definitely need to reserve a spot, business is booming at the new center. Lots of local bike shops and gyms offer spin classes as well. Or there is always Sufferfest (cue music).

Sports Psychology Webinar

Sign up if interested

Thursday, 30 January 2014: British Cycling teams up with TrainingPeaks for Sports Psychology webinar tomorrow (+ video), more info. You'll need to sign up for this free webinar ahead of time at follow this link and will be sent an email on how to tune-in.

Webinar: Thursday, January 30, 2014 1pm to 2pm MST / 8pm to 9pm GMT.

Training Peaks is a Colorado based company which has gone global and now assists amateur and elite athletes around the world.

Dirk Friel of Training Peaks and their hands-on monitoring of power and training for the pros.  Photo by Karen Rakestraw of Pedal Dancer®

Pedal Dancer Recommendations

Cycling Links and Resources 

I have recently updated my Recommendations and Resources Guide Page on this website. This page, located in the right column (or under the dropdown tab at the top when using a phone), may easily be found at any time.

I offer recommendations to online news sources, bike blogs, photographers, cycling tour companies, accommodations, nutrition and training blogs, cycling humorists, rider blogs, podcasts, tumblres, and more recommendations in the world of cycling.

I will, of course, be adding more recommendations over time. If you have any favorites or recommendations you would like to share, or have me add to this list, please let me know. For all the hard work out there, it is helpful to let cyclists and fans find and appreciate the good stuff.

Recommendations and Resources (follow this link)
Topics include recommended:

• Cycling news sources 
• Websites for cycling news links, video links, photos, routes, team rosters, race results
• Cycling news bloggers
• Bike equipment review websites and blogs
• Area cycling blogs or websites
• Online cycling magazines & newsletters
• Bike blogs 
• Cycling columns
• Nutrition, health and training blogs
• Cycling coaches
• Cycling race route news
• Cycling humorists
• Pro rider blogs
• Pro team blogs & news feeds
• Travel blogs
• Cycling photographers 
• Tumblre 
• Podcasts 
• Bike Tour Companies 
• Cycling Accommodations 
• Sources to buy bike equipment, gear, and apparel 
• Good Deeds to Do

Let's hear it for a job well done, for the hard working folks who make our lives as cyclists, if not more exciting, well at least more informed. 

I am a sucker for inspirational quotes

It's a NEW YEAR

And with each new year re-emerges those familiar questions to the self: Can I get back in shape ever again? Will I be a better person? Will I be fully present and tell those whom I love that I indeed love them? Will I finally sort through all the paper, old books, and old clothes around my house, thinning down to just two suitcases? Will I have no regrets, will my mistakes ache less, will I avoid hurting others, and will I once and for all free myself from the wasteful pages of facebook and twitter - regaining my ability to speak in full-sentences and complete paragraphs?

"The will to succeed is important, but what's more important is the will to prepare." ~ Basketball coach Bobby Knight.

Perhaps this one trait is what still attracts me to the sport of cycling and what brings out such admiration for all those who ride their hearts out at event rides. I applaud the evidence of hours spent in preparation and battle between the mind and body. I admire those who tackle a goal and not only dream but succeed.

I am grateful for the abilities of men like Dirk Friel and Jeremy Duerksen at Training Peaks, and other coaches, for the guidance they offer athletes, because to be quite honest, I am dreadful at giving or following any training regiment. I ride because I can cover a lot of ground quickly and I like the views, I zumba because I love to move to music, I swim because I like the change in gravity, I hike because I like the unknown, I yoga because it helps me with those first 12 steps out of bed in the morning.

I once tried to follow a set training plan - it told me when to ride and rest, when to lift and how. I was deep into February, following this boxed plan, and awoke to a glorious blue sky in Denver and perfect 57 degree weather. I looked at my training plan which demanded an indoor time trial at LT for 50 minutes, my heart sunk. Instead of going outside and following my spirit which desired to ride wherever the wind blew me for the next 3 hours - I did it. I did that damn LT test. Then, I never followed that training plan again. Done. That is a true story.

Yes I believe that training really works for the body, but for my mind, a set schedule is like making the creative writer in me write I must write in a straight line one-thousand times over, or making the artistic photographer in me stand in the same place all day. I go nuts! More baffling than anything else, is that others do not seem to understand this. They take the spirit right out of me with their talk of watts and exact start times and exact mileage needed at set speeds on set days.

I feel like an outcast in this sport of cycling. Heaven forbid I slip up and show signs of outward joy on a bike, especially when the day has not been deemed a recovery day. I wonder why I ever stopped rock climbing, mountaineering, kayaking or backcountry skiing. These are the sports of kind souls with extreme minds who push their bodies to great physical limits without drugs and without words of disapproval for not getting it done their way. They are the types that are just happy to see you alive at the end of the day. The way I see it, the only thing that matters is making it to the top and back safely and having a good story to share over the next meal or drink.

It takes much to succeed, it takes desire and preparation, and a love of doing it. So give me a Col or high mountain pass anytime over an indoor compu-trainer class. These are the places were my mind and body meet in a place where all cares leave and the only thought becomes, I can do this. I am here, I am free.

I rode my bicycle here!!!

And so did most of those people. Mt Baldy, Amgen Tour of California, a different type of scenic mountain top, California, 2012
©Photo by Karen at PedalDancer.com

 And way up here!!!!

I can ride forever in the Ossau Valley - French Pyrenees, 2012
©Photo by Karen at PedalDancer.com

Ride my own bike, then watch the Pros do it. KOM on Col d' Aubisque, Tour de France, 2012
©Photo by Karen at PedalDancer.com

 Cruising the Cirque du Litor on the way to the Col du Soulor, Pyrenees, 2012   
©Photo by Karen at PedalDancer.com

Riding the road to the Tour de France mountain top finish at Peyregudes, 2012   
©Photo by Karen at PedalDancer.com

Up and over a mountain. Gliding down from the Col de la Marie Blanque, Pyrenees, 2012   
©Photo by Karen at PedalDancer.com

Breathtaking (in two ways), on the road to Cirque de Gavernie, France, 2012   
©Photo by Karen at PedalDancer.com

I am riding way up there to those mountain peaks! Climbing the east side to the Col du Soulor, 2012
©Photo by Karen at PedalDancer.com

Heaven on Earth. My favorite ride in the Pyrenees - the gateway to the Cirque du Litor, 2012   
©Photo by Karen at PedalDancer.com

Where I had my Birthday celebration lunch last summer! On the patio of the Brasserie Col d'Aubisque.   
©Photo by Karen at PedalDancer.com

And with these guys !!!

Yup, I do my training on the roads with BMC. Out for a ride in Durango, Colorado, 2012   
©Photo by Karen at PedalDancer.com

Looking down at my ride, nearing the summit of Independence Pass, USA Pro Challenge, 2012   
©Photo by Karen at PedalDancer.com

And how can I forget my ride up the Koppenberg and Kwaremont on my 10 Euro rental bike!

The Koppenberg in Belgium, 2012. What a ride!  ©Photo by Karen at PedalDancer.com

Getting it done .... any way I can.

I have NO idea what I will ride in 2013 .... but I won't be doing an indoor Lactate Threshold test on the first beautiful warm sunny day of 2013.

I fully support you in your New Year's resolution training plans, and once again offer this hefty list of event rides and races in Colorado in 2013. Why not take on a Gran Fondo, or an Etape du Tour, or a century ride while you're at it. It sure feels great when you cross the finish line, or reach the top of any col. Happy New Year!

Adendum: A friend sent me this note this morning (30 December 2012)
"In light of all the recent cycling scandal I am reminded of a William Blake quote.
 "No bird soars too high, if he soars with his own wings""

Update 01/01/13:  VeloNews offers this Design your own training plan for 2013 with free training program and calendar files from FasCat Coaching in Boulder, Colorado. Perhaps designing your own program will allow you to listen to your own mind and body, respond to spectacular or crummy weather, and adapt to family or work surprises. Real life stuff. Or speak with my good friend Sue Lloyd at Cycles Coaching, she will design a race or event training program for you, or simply answer your specific questions about your own plan with by the hour consultations. Sue knows better than to ask me if I'm going to compu-trainer class. No Sue, I'm going outside, thank you.

Amgen Tour of California Race Experience

Meet Greg Brown

Greg is an amateur rider taking part in the CTS Amgen Tour of California Race Experience, also known as the guided tour for amateurs riding every stage of the 2012 Amgen Tour of California ahead of the pros. This is the third year that Carmichael Training Systems will provide this ultimate race simulation challenge for avid cyclists. They will also be providing the experience at the Tour of Utah and the USA Pro Cycling Challenge in Colorado.

Greg Brown

Pedal Dancer would like to introduce you to Greg. We will be following Greg's journey as he tackles every stage of the ATOC along with 22 total riders in his group of high achievers. Greg's goal is to "do every stage," he said. The Amgen Tour of California is 750-miles over 8 days. Carmichael Training Systems' (CTS) group will be fully supported, with support vehicles, hotels, food, 3 mechanics, 3 masseurs, 5-7 coaches, and VIP passes. Chris Carmichael will be riding every single day with the team. The ticket price ain't cheap at between 10-11K for the week, plus they have to start riding by 7:00am most days, and ultimately they have to pedal every mile, but what an incredible challenge for an amateur.

Their goal - to beat the pros to the finish line!

Greg has met only five of the riders he will be spending the week with. One rider is from Switzerland, 1 from Australia, 1 from New Mexico, another from the east coast, only 1 is a woman. They are gathering in Santa Rosa this weekend to begin the first of 8 stages on Sunday, May 13th. Greg has been provided with a Race Bible with complete daily details. "We have rules, and there are fines if we break the rules," Greg said. The guides are serious about getting Greg's group across the finish line of every stage ahead of the pros, to add both incentive and fun, the riders will be fined for arriving late for meals or start times, for not dressing to code, loosing items, not communicating, over-use of cell phones, not hydrating, and most importantly not having fun. All fines are to be paid to KidsonBikes.net as a fundraiser. 

At 6'4" and 180lbs Greg considers himself a big rider, but enjoys hill climbs, "the harder the better," he said. He expects the race experience to be "very hard, but fun". He is most looking forward to riding Stage 6 of the Amgen Tour of California from Palmdale to Big Bear because the route is unknown to him. Last year he participated in the l'Etape du California up Mt Baldy, he suffered, but two months later when he saw CTS again advertise for this ride, he immediately signed up. He figured "if they choose me, I'm in."

Greg is certainly in and ready for the challenge. When I asked him what was the most important factor in preparing to ride every stage, he answered, "miles, and completing the required power allotments." He has used Carmichael Training system for coaching since 2008, when he became a client to prepare for an Andy Hampsten cycling tour to the Dolomites. When I asked Greg what he thought would be the most important factor during the race, he acknowledged this part was "way more important: Don't go too hard too early," he replied, "Second is nutrition, third is routine." He added that a set routine every day reduces his stress.

It's true, he once beat Lance Armstrong

Greg Brown would know about how to prepare for a race, he competed in triathlons for 18 years, 7 as a professional in Australia. In fact Greg has a story of competing at the Bermuda Triathlon in 1986 or 87 for $100,000 in prize money, "All the guys were there - Mark Allen, Scott Tinley, and some new young cocky kid named - Lance Armstrong. Greg was 30-years old and thrilled when he passed 15-year old Armstrong on the run to take 8th ahead of Armstrong's 12th.

Every CTS team member will be provided VIP passes at stage finishes, I asked Greg if he plans to attend as a fan after he rides the stage. "Absolutely. I hope I have the energy, I'll make myself have the energy, that will be half the fun." There will be a sag wagon if one of the 22 riders needs to abandon for the day, but let's think positive and root for Greg Brown, if you happen to see a 6'4" cyclist on a Parlee in a Chris Carmichael kit (below) - cheer really loud - "Go Greg, Allez!"

Greg Brown (left) training for CTS Amgen Tour of California Race Experience

Greg Brown at a glance:

Born and raised: San Fernando Valley/Los Angeles, CA

Current home: Newport Beach, CA

Family: Wife (they met in Australia), 2 twin children (a son and a daughter), 2 dogs

Age: 54 (his birthday is a day after the ATOC finishes in LA)

Years cycling: 30

Local Bike Club: Velo605 in Corona Del Mar, CA

Favorite sports: Basketball (played in High School, College, Finland, and in Australia).

Proudest achievement in life: his 2 kids, twins:1 boy, 1 girl. Both finishing their 1st year of college.

Favorite Grand Tour: Tour de France (Greg's children share his interest, waking early to watch the race together)

Favorite climb: Stelvio pass in Italy

Favorite ProTeam: BMC because of George Hincapie and Aussie Cadel Evans

Bike and wheelset: Custom made Parlee, Enve Power Tap wheel

Groupo and gearing: Shimano Di2 electronic, Compact 53-39 12-27 (the same gearing he rode over the Stelvio).

Next big adventure: Greg and his wife are moving to London in July. He looks forward to learning about cycling in England. 

Greg and his favorite climb - the Stelvio Pass in Italy

Follow Greg's journey along all 8 Stages of the 2012 Amgen Tour of California 

Follow Greg Brown during his ride (daily 1min updates) on his blog at: GregBrown.posterous.com or at @gregdbrown

Follow the daily video updates by CTS go to CTS Amgen Tour of California Race Experience

Pedal Dancer will be following Greg during Stage 5, 6, 7, 8. Pedal Dancer photographer Willie Reichenstein and Greg Brown are good friends (Greg also coached my nephew Kevin in Basketball). If you are wondering about the logistics of a team of 22 riders coming through prior to the pros, Greg said they follow all the traffic rules as everyone else and do not have priority, rolling closures or road closures like the pros. They will begin most mornings by 7:00am, 3 or more hours before the pros depart. Their goal - to beat the pros to the finish line. Good Luck Greg!

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I miss class

Who says cyclists are not limber?

I'd say Bernie Eisel has some flexible hamstrings   Photo by PedalDancer.com

George Hincapie stretching with a flexible spine in a classic yoga twist

Warm up stretching   Photo by PedalDancer.com

Reminds me how important it is to keep the yoga and stretching going all year long. I absolutely indulge in these classes and exercises during the colder winter months in Colorado, now that I need to kick-up my riding days - I miss my classes, but mostly I really miss Zumba! Give it a try - find a Zumba class near you. 

Dancing and music are universal. One of my favorite memories of being a fan at the 2012 Paris-Roubaix came when I joined in with the large crowd of fans at the beginning of the Arenberg Forest in France singing Neil Diamond's Sweet Caroline. Ba Ba BA! So good. So good. So good.

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Recommended reading: Pedal Stroke

What exactly is efficiency?

Ask The Pro: Forme Coaching’s Dan Lloyd on pedaling efficiency and technique By VeloNation

Watching Dave Zabriskie pedaling at the 2011 Tour of California  Photo by PedalDancer.com

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Hello Altitude

Cycling at Altitude

After spectating and volunteering at a few local races, I spent this past week again familiarizing myself with huffing and puffing it in the mountains of Colorado. One of the climbs I rode was Squaw Pass, an easy to reach climb in the foothills near Denver. I soon remembered what climbing on a bike at altitude felt like. A few miles left to go into the long winding 19 mile climb to the sort-of finish at Echo Lake Lodge, I could feel the altitude. The lodge is only at 10,600 ft, some cyclists continued up to the summit of Mt Evans at 14,240 ft. I did not.

I was given some free jelly beans by a Jelly Belly team car and it's three team riders who passed me fast and steady on the climb. I began to wonder how many of the pro cyclists will be in Colorado this week to acclimate, post Tour of Utah and before the USA Pro Challenge. I feel the altitude going from 5280 ft where I live, to 9000 ft where I ride, visitors to this state must really feel it. 

Yesterday brought news that Todd Wells (the current US National Cyclocross Champion) won the Leadville 100. The 100-mile mountain bike race in Colorado is known to attract the toughest of the toughest endurance mountain bikers. Wells spent the month of July training at altitude in Silverton, Colorado at 9305 ft, Leadville is at 10,152 ft. Todd Wells of Durango adept at altitude, wins Leadville Trail 100. His own account of winning the race on his blog ToddWells.com

Do you want to know just how high our mountain passes are in Colorado? Read an earlier blog post I wrote (with altitude comparisons of the passes in Colorado vs France) on Sunday, August 15, 2010 Altitude is heady stuff
  

Some interesting articles by others on the topic of how much altitude affects power output and performance in cycling:

How does altitude affect power output? by Two Wheels Blog  

Altitude and Athletic Performance by Cycling Performance Tips 

Overcoming Altitude by Neal Henderson of Boulder Sports Medicine 

Altitude Adjustment  by Mark Harrison in Bicycling.com 

Acclimatization is key for high altitude mountain bike racing by Edmund R. Burke  

Lots and lots of information about Altitude and Acclimatization on Tradgirl. Climbers often know best about performing at altitude.

For cyclists planning to visit Colorado this summer, remember you will feel the altitude even at rest, or trying to rest - especially trying to sleep. The old sleep high train low, became train high sleep low, but you will have no choice if you are sleeping overnight in these towns. Read about the signs and symptoms of altitude sickness.

Breckenridge elevation: 9603 ft (2927 m) 
Crested Butte elevation: 8924 ft (2720 m) 
Vail elevation: 8022 ft (2445 m) 
Aspen elevation: 7890 ft (2405 m) 
Salida elevation: 7080 ft (2158 m)
Steamboat Springs elevation: 6732 ft (2052 m)
Colorado Springs elevation: 6008 ft (1831 m)
Denver elevation: 5280 ft (1609 m)

One last note about cycling in Colorado - we are chock-full of false summits and false flats. Even though a road may look steep to the eye, you might find yourself clicking into an easier gear, at other times you will beat yourself up mentally thinking your legs are no good when the road appears to be flat. This is because the Continental Divide rules all in Colorado and the engineering of our roads does not necessarily equate appearance to effort. If you are heading west, or straight east, the feeling of exertion will be intense. If the road turns at all north or south, the grade may appear steep but the effect on a cyclists legs is much easier. If you know you have a steady climb in the direction of the Great Divide, sit in, it could be a long glorious climb up. 

For more information about the bike climbs in Colorado read: Recommended Reading: Guide to Climbing The Complete Guide to Climbing (By Bike) in Colorado.

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Train, train, train

I keep busy

This is a quick description of my lifestyle on paper:

Sleep, eat, workout, swim, eat, work, walk the dog, eat, work, ride, sleep, eat, PT, work, eat, ride, stretch, eat, sleep, eat, work, swim, eat, massage, work, eat, ride, stretch, walk the dog, snowshoe, sleep, workout, stretch, eat, work, eat, ride, eat, sleep .... there seems to be a pattern here. I eat a lot!

My nephew Kenny (the Professional Triathlete) can rattle off the exact calories in every item he consumes. I cannot. I can tell you a lemon bar from the Wooden Spoon Bakery costs $2.50, and my favorite Cafe Viennese at Kaladi Coffee Shop is $3.50. My nephew can also tell you exactly how many meters he swam in the pool and which stroke. I get in the pool and get out 35 minutes later. I haven't a clue how far I swam, but the guys in the lanes next to me like to 'race' me so I think I am swimming well enough.

The biggest challenge of my week occurs when my "training schedule" tells me to do Z1 to Z4 for 15 minutes/interval of Z4 45 minutes, 4 x 6 minutes in the 3 zone (2 minute recoveries), with one leg doing 90% of something or other. This is mind boggling stuff for me. I read these workouts 4 times trying to grasp exactly what I need to do and when. In fact I probably spend more time trying to interpret, plan and then record my workouts, then actually doing them. As I praised my brother this afternoon for his 60 mile bike ride he completed yesterday, I teased, "the best way to ride 60 miles is to ride out 30 miles, and then have to get yourself back home". Period. That is my kind of training. It's called survival.

Every year I think I can change my extreme mountain personality-type into a legitimate cyclist type. Every year I fail. In mountaineering it is routine to save 45% of your energy to get yourself back down the mountain. That concept is easy for me - survival. I've realized what I mostly lack in the sport of cycling is the ability to count while working out. It takes all of my deep concentration to repeatedly count to 12 when doing my strength exercises. While on the bike I tend to look at the flowers and the passing clouds rather than monitoring my watts meter. And when I finish all I know is I went up, I went down, and I rode for 1.5 hours, or was it 4 hours. If left to my own accord I wouldn't have a clue how far I went, much less my HR, RPMs or GPS coordinates.

I understand a training schedule is designed to help me become more efficient and train my body to perform at a higher level, but I have a built in check for all of that - it's called pain. When I am not pained, I am trained. And that happens sometime in July, every year, no matter if I ski or ride all winter; July is the month it all comes together for me.

Even so, I am trying my best to follow my set "training schedule" this year. I want to achieve my modest lofty cycling goals this summer. I have no problem going out and exercising every day (although I find rest days annoying because it is hard to do nothing), but if I am successful in counting and recording my workouts over the next 4 months, then wow, I will truly feel that I have grown as an athlete and as a person.

In the end the side-affects might be that I successfully complete the Double Triple Bypass and clock a good time at Levi's GranFondo, but if I can confidently tick off a 4x6 in zone 3 and think nothing of it - well, that will be the real payoff! Then I can place my concentration on more important things like  

What's to eat.

"A goal without a plan is just a wish." - Antoine de Saint Exupery

Now this I can do!

Mumbo jumbo yakety yak ...

Sports physiology talk; I'm following you, but I want it in a nutshell. Here's the nutshell, the latest way to train is called "Circa Threshold Efforts" (I just love when they come up with a new term for pain).

Basically Circa Threshold Efforts mean that I should try to go out for 3 days in a row from 20 minutes up to 2 hours, and ride just under my hour of power. 

To be exact 88-92% under my hour of power. My hour of power is my Lactate Threshold (LT). Supposedly I can ride at LT for one hour only, then I won't. So don't be expecting me to go 1hr08mins because it ain't happening. (That is why I like to watch Crits that are longer than 1 hour, hehe). I have to admit, I wasn't crazy about the craze of VO2max training (cave of pain), or the above LT training, or the repeated 2", 8", or 20" efforts.

This I can do! I can ride day after day just under my hurt zone. Does this mean I don't have to listen to the people who tell me to "ride easy", in my book 92% of LT is not "easy", 40% of LT is easy. Looking at the flowers on the side of the road is easy, they call that OD (Over Distance). I call it my looking at the flowers on the side of the road pace. 

Also now they claim that I don't have to worry about Lactic Acid building up, it is not a bad thing after all, it is an indicator of something else going on, but they don't yet know what that something else is, (oh the suspense of Sports Medicine). They also don't know what causes exhaustion, but they are encouraging me to go out and ride for 3 days in a row and see if I can figure it out.  

If you would like to read the detailed article by Matt McNamara (with lots of terminology for pain) read it here: PezCycling NewsToolbox: Lactic Acid Explained, Part 2 

My friend Christy Orris getting ready to have her LT and VO2max levels tested at the Boulder Center for Sports Medicine in Boulder, CO in 2009. 

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Food for the Cyclist

Ride to Eat - that is what I say!

This is not a post about the number of calories burned while cycling. I won't attempt to discuss whether is is better to consume carbs or protein after a hard ride. Nor will I talk about replacement drinks or optimal nutrition for the cyclist - this post is about the real food that cyclists eat.
 
I had lunch today with Brian and Steve, two friends I ran into after cycling. Brian had just returned from cycling in Belgium two weeks ago and I asked him if he now found himself craving a certain type of food that reminded him of Belgium, "the beer," he said, "the beer". We also talked about the Rosti is Switzerland, that incredible pile of hashed brown potato, in pure butter, topped with melted cheese. "Ah, that was so good," we reminded ourselves.


Every cyclist knows that food tastes so much better after a good ride. It could be half the reason why we ride our bikes so long and so hard. I think the award of the food is directly proportional to the effort exerted. I am sure someone has conducted a study on this.

Let's talk food. Let's talk about the favorite coffee shop we all have. Let's talk about the jambon and cheese sandwiches in France, let's talk about the salted olive oil with bread in Italy, or the homemade pasta, or the gelato. There's the Church Lady Pie on Ragbrai (the week long bike ride across Iowa), a cup of coffee from the Bulldog Cafe in Solvang at the Tour of California, the morning croissant in Valloire at the Dauphine Libere, a cold Perrier at the cafe Le Chalet Reynard on Mount Ventoux. We all have our favorites.

It is fun to reminisce. Today our lunch was a burger and fries. I would be happy having this for lunch in just about any town in Colorado. In California I would be eating tacos with fresh guacamole. In Utah, during our cycling trips, our choice is commonly Mexican food. In France an easy insalata mista, and a quattro formaggio pizza with a nice chilled rose wine will do just fine, thank you.

Hungry now? Enjoy your lunch, Bon Appetit! Tomorrow we ride again.

Salut!




  p.s., Here is the sign of a happy cyclist