Training systems

Now in my second year of training, much has changed.  Maybe most obvious to the 3 people who read my updates: I'm not posting very much.  That isn't because my life has suddenly become excruciatingly boring.  My life has long been that way!  I don't write much about cycling this time of year because I am most interested in writing about new things.  Training 5-7 days a week isn't new.  And, after doing it last year, entries on training aren't nearly as interesting as entries on racing.

What IS new about my training this year is I'm doing it right.  Having someone design plans for me with an outsider's view of my strengths, weaknesses and limiters is really great.  Not only does it remove the guesswork, it is a major step up for me because I am horrible at self-identifying my needs.  So, kids, if you can afford to do so, get a coach.  As Tony the Tiger says, it's GRRRRRREAT!

Cross-Training
One thing different this year about my training plan is the cross-training.  At least 2 days a week are spent doing something off the bike.  Whether that's weights or core work or even non-cycling cardio, the variety is refreshing.  When you finish the racing season, you might be a tad burned out.  This was especially true for me because I didn't get any form of exercise other than cycling for a couple years.  That all changed this fall and I'm generally happier to be on the bike because my body has done other things in the meantime.

Of course, cross-training isn't just fun and games.  And it isn't primarily meant to clear the head.  The goal is to build strength and flexibility in other areas of your body that can be transitioned to gains on the bike.  Now, if you are immediately making plans to take up racquetball in order to win bike races, that may not do the trick.  Once again, having someone who understands these things - the muscular systems your body uses for different phases of a race - is nearly essential.  If that's you (or you simply happen to be 22 years old and it doesn't matter so much), fantastic!  I needed coaching for this.

Endurance & Tempo Work
On the bike, I'm sticking to the plan with approximately 95% success.  The goal is to be riding in my Endurance and Tempo heart rate and power zones.  Sometimes this is terribly difficult to do.  For example, when you're riding up a 10% grade by yourself staying in those zones is impossible.  Or, when you're riding up a 5% grade with a Cat 1-2 racer who is missing an "off" button.  I do my best to resist the latter pressure, but sometimes fail in that effort.  Most of the time these days, you will find me riding at what feels like a snail's pace, just working the muscles and staying in the correct zones.

The first thing I noticed during this transition was my Threshold power dropping like a rock.  That was depressing and difficult to take.  It feels like you're going backwards to see the number every bike racer targets fall like that.  What made it all better was the realization that, by working a different fitness system, I could observe gains elsewhere.  For example, when I get on a bike and spin, my heart rate immediately moves into the 120s.  (PS.  My heart rate at Threshold is now 180, which is neither here nor there but is helpful context for this discussion.)   That seems to be the minimum HR necessary for me to exercise.  If I go REALLY slow, my HR might fall into the upper teens (117-119), but you get the picture.

Whether I'm riding at 75 watts or riding at 125 watts, my HR stays in the 120s and doesn't change much.  Where I've noticed changes is the wattage at which my HR starts to rise.  In late-September, I'd be riding along at 130 watts and my HR was pretty stable.  Once I got into the 145 watt range, my HR would rise out of the 120s and would then fit an upward sloping curve as my power increased.  Today, that HR increase doesn't occur until I'm at approximately 170 watts.  That's very exciting news!  The higher I get that number, the less energy I'll need to ride in the peloton, and the more power I'll have in a race when I need it.

This is what I should have been doing last year but didn't.  It is, as I recall, the advice I received from HSP after my OLBA testing.  More specifically, they told me my power/HR curve was steep and I'd be better off with a shallower slope.  As I keep training, I'll be watching the start point of that curve, working to get it to the highest wattage I can.