It's killing me but..........

RapDaddyo

Yes, that is a good indicator that you are becoming more fit and is a good use for a HRM.

On days like that, you're really riding for endurance rather than to increase your sustainable power. If I have media available (tv, movie or music), I just ride at whatever pace feels comfortable and ride as long as I can. Sometimes I can watch an entire movie in one session if I have enough water at hand. I pay no attention to power or HR, I just ride. Every 15 minutes I usually sit straight up in the saddle for 5 mins as a change of position. It's amazing how much power one can make in that position. I've done 5 min intervals in that position.

frenchyge

Do the exercise bikes have 'programs' built into them? I used to like doing those because of the variations and the feeling that I'm just responding to something (like the terrain) rather than having to drive myself, mentally.

Congrats on your progress. Instead of "Waiting for Godot", your story will be "Waiting for My (Your) Riding Partner."

Sillyoldtwit

Good idea RD. Will ride until I fall off the bike with boredom.

Frenchy wrote:


Unfortunately no.



LOL Thanks for correcting me. When I wrote Goddo, I thought that's not right
but left it anyway. Haven't used that expression for 30 years.

RapDaddyo

Here's one more rainy day trainer trick, but it might not work in Japan. I'll turn on the tv and ride at an easy pace except when there is a commercial. When a commercial comes on, I'll ramp it up to L6 pace (>120%FT) and hold it until the end of the commercial(s). You never fully appreciate how many minutes per hour are taken up by commercials until you do this workout. I know you said no intervals, but it's definitely not boring.

frenchyge

"Go hard during the commericals" is a timeless classic. Also, any number of varying power rides will help change things up, like: "Keep the cadence steady and change gears/resistance" every 2-3 minutes, or "100-120-140-160-180-160-140-120-100 watt pyramids" with 2-3 minutes at each level. One that I do on longer weekend rides (indoors) simulates working in a paceline with other riders and taking 1-minute turns at the front. For you, it'd be something like "4 min at 120w, 1 min at 200w" or something similar.



Heh. Was there a time when it was used commonly? I thought that story was weird when I read it in college, and I've heard maybe 2-3 references to it in the 15 years since.

Sillyoldtwit

Hey guys I'm in the gym - no TVs in there! Maybe I should ask them to install one just for me! Thanks for the advice though. I don't think I could train indoors at home; no delightful Japanese girls to take my mind off the foolishness of pedalling like a madman.

a5hi5m

Been catching up on this thread for a bit, big congrats on the performance(s). Quite inspiring!

In Australia, a lot of gyms have TV's in them, possibly because 1/2 the clients wouldnt know a) what to do without tv b) wouldnt go to the gym otherwise..

Ash - Cynical

Sillyoldtwit

At last the hills seem to be levelling out!

RD, this week will be my second week of 2x20 (180W). Last week I found the going tough so I did 1x20 (160W) plus 1x20 (180W) each day. This seems to be a better way of acclimatizing oneself to the new Wattage. This week will be solely 180s.
Next week I plan to do 1x20 (180W) plus 1x20 (200W) each day,followed by solely 200W the following week.
BTW, on the 4th of June I've entered for a 160 Kilometre fun ride with 600 other riders. Apparently it's a very tough mountainous course starting up in the mountains at a ski resort, heading down to Lake Biwa. (The largest lake in Japan) - along the banks for a time then heading back to the mountains,finishing at the ski resort. Although it's not a race (as the Japanese call it - My Pace) I'm sure the cream will be fighting it out at the front.
Should I be adding anything to my present training regimen or continue as is?

RapDaddyo

Isn't it cool when that happens?

Wow! Nice going.

I think, from a psychological perspective, I'd advise against setting such goals. The alternative approach, and what I do, is to simply train at the level at which I'm currently comfortable until one of two things happens: (1) I feel as though I'm not working as hard as I used to and it's pretty obvious I can bump up my power a bit to recapture the old intensity; or (2) my HR is consistently ~5bpm less than it used to be, which suggests that I'm consistently not creating as much stress on my body. I realize many set specific goals as you have stated and that may work well for them. I pick a training regimen that should eventually produce progress, but I just wait for my body to tell me when it's ready for the next level. I'm never disappointed with a lack of progress because I never had a timeline for progress, only a general expectation that eventually my training would pay off. I figure my body marches to its own beat.

Well, pacing will be everything (a power meter would be indispensible). Even a 10% difference in power will be huge on such a long ride. The right pace on such a long ride is one that feels way too easy the first 1/3rd of the ride, as in "I could go forever at this pace." Don't worry, that same pace will get plenty tough in the last 1/3rd of the ride. You might want to start throwing in some increasingly long rides. Pace is less important than time in the saddle, but I'd say to drop your pace by ~20% from your 2x20 pace (e.g., 140-150w) and just see how far you can go.

Sillyoldtwit

RD Thanks for all your advice. I wrote a long reply but lost it. I really hate it when that happens and can never bring myself to rewrite it. That upsets me far more than not keeping up with my target on the bike.

RapDaddyo

Sly, your progress speaks volumes. Keep up the good work. Remember, it's a lot easier to tap out a little advice here than it is to tap out that cadence hour after hour on your trainer. I just hope the cute ladies don't stop showing up at your gym - you might become less motivated.

Sillyoldtwit

RD I never cease to be amazed. Today if you recall was to be my first day of 2x20 @ 180W. The first 20 I still felt lethargic from Sunday's ride, so kept the cadence at around 60 and the HR at a low 143. I thought, I'm not going to get through this session.

Anyway, after a 2 minute rest I started the 2nd 20 with no hope of finishing.
However, suddenly after 10 mins I felt good, so I picked up the cadence and increased the HR to 152ish. With 5 minutes to go I felt even more fantastic so upped the cadence to 90ish and a HR of 160 finishing with a final mad 30 second burst of god knows what cadence and HR! WHO CARES???

What happened there I don't know, and whether I shall be able to repeat the session tomorrow is anybody's guess.

The reason I'm truly amazed is, 8 short weeks ago if I'd attempted the above, they would have had to remove me from the gym in a body bag.


200 WATTS AND MORE HERE I COME!!!

TYSON

RapDaddyo

Careful, now. The performance enhancing drug cops will be knocking at your door soon. Seriously, your progress is matched only by your enthusiasm. Good work.

Wherbob

Never heard of this type of training till now?

__________________
Bob
1989 Cannondale SM1000 -- 2006 Cannondale F400 -- 1990 Diamond Back Ascent