Sweet spot training. The first image shows about 4 hours of riding in the wind at a range that should improve aerobic capacity without generating too much stress. The 2nd segment was at a higher intensity after a coffee and snack. If the high intensity work was done first, the there would have been less of a window for sweet spot training.
Alley cat poster from a local race.
My personal experience training with a heart rate monitor/gps
I went for my longest training ride of the year today. I did one hour of threshold work and the rest was in the 130-150 bpm range. From a marco level, it makes sense to track weekly totals of hours and having a heart rate monitor allows me to see if I’ve been eating properly on a ride.
My ride today, missed b-fast had coffee, met friend. Rode a decent pace of an hour 130-150 bpm while digesting a light snack. Ate food, waited to digest and then rode easy and then 40 minutes in zone 4 with a few efforts above threshold. This falls in line with the idea that working close threshold demands an anaerobic component and thus consumes glucose. Ie glucose from muscle glycogen and liver glycogen and some from food intake.
Days that I can’t maintain 130bpm imply that glycogen is depleted and blood glucose is low.
The 2nd indicates that the timex software is functionally disabled if you want to pay closer attention to certain metrics.
The reason I want to post this is that cycling has plenty of equipment nerds but IMO not enough physiology nerds.
You expend a little energy now and you don’t need to buy so many Middle Eastern wars later."
Hey shortandsweetvelo I know you love Kubrick
The photography of Stanley Kubrick c. 1940s-1950s (via)
“My preparation has been stress-free this winter. I have isolated myself a bit, I’ve turned down any commitments that could have taken time out from training. I’ve ridden many meters of climbing in training camps, and I’ve kept my mouth closed to keep my weight down, which becomes harder as you get older”
— Judith Hanson Lasater (via smttn)
My old teammate Jordan Cheyne, wrote a blog post about the benefits of beta-alanine. It’s one of the essential amino acids we find in our diet. http://jordancheyne.wordpress.com/tag/first-endurance/ I disagreed that it had much benefit for sports performance. This is because when I searched through various scientific journals found there was little support for it. Anecdotally, he said that he found that Optygen from first endurance worked for him. Interestingly, it contains rhodiola, it is supposed prevent the degradation of serotonin. Seretonin happens to get depleted from training and carb depletion. So ideally rhodiola should offset mood disturbances from maintaining negative energy balance.
This article points to rhodiola preventing adipose accumulation in rats.
Rhodiola and its influence on tt performance.
Nothing happens in a vacuum, this page lead me to research for rhodiola.
I’ve heard of cytokines but this is the first I’ve heard about Myokines. From WIKI
"In summary, physical inactivity and muscle disuse lead to loss of muscle mass and accumulation of visceral adipose tissue and consequently to the activation of a network of inflammatory pathways, which promote development of insulin resistance, atherosclerosis, neurodegeneration and tumour growth and, thereby, promote the development of a cluster of chronic diseases. By contrast, the finding that muscles produce and release myokines provides a molecular basis for understanding how physical activity could protect against premature mortality…. Given that muscle is the largest organ in the body, the identification of the muscle secretome could set a new agenda for the scientific community. To view skeletal muscle as a secretory organ provides a conceptual basis for understanding how muscles communicate with other organs such as adipose tissue, liver, pancreas, bone and brain. Physical inactivity or muscle disuse potentially leads to an altered or impaired myokine response and/or resistance to the effects of myokines, which explains why lack of physical activity increases the risk of a whole network of diseases, including cardiovascular diseases, T2DM (Type 2 Diabetes Mellitus), cancer and osteoporosis."
You are drafting at the back of a 15 person A group and someone is driving the pace to an uncomfortable level. After yo-yoing of the back for a few minutes you are dropped into no-mans land. You decide to soft-pedal because:
- There are zero instances in a race that require discomfort and besides riding close to vo2 max raises cortisol and you don’t need any more stress in your life.
- Pedaling hard in the drops requires concentration and you haven’t decided if you like the Specialized evade helmet over the giro attack. You like the Specialized evade because you watched the original battlestar gallactica but have a penchant for the zeiss branded giro visor.
- If you wait for the Bs you can continue discussing why you need an eleven speed drivetrain.
- You have a busy day ahead of you and this is the only opportunity to formulate a rant about inconsiderate pacing from the As.
You’ve arrived fresh in the draft at the base of a one minute climb with your group cycling buddies. Halfway to the crest you a unceremoniously dropped and spend the next 15 minutes chasing till they stop at the lights. The best course of action to not get dropped in the future is:
- Weigh your titanium drivetrain with a digital scale to ensure the components are within 5% of manufacturer claimed weigh. Then order pedals with titanium spindles, a fancy carbon german crank and carbon clinchers with boutique hubs.
- Buy a power meter, hire a coach and continue drinking beer and eating junk food.
- Increase the spoke count of your wheels and buy a high modulus carbon bb30 frame to eliminate power loss due to brake rub.
- Spend a few hours per week of quality alone time in the wind at 130-150 bpm. Do one set of intervals per week to mimic race conditions. (Some should match the duration and intensity you are getting dropped)
- Complain on a forum about unfair pacing and fail to recognize that groups are formed based on ability levels. Fail to recognize that races are made selective by length and intensity because opponents are evenly matched.
I decided to get a meta-data device for my training. Personally I don’t keep training log so I wanted to have a non-subjective viewpoint to evaluate fatigue levels.
~ I took the greater part of an evening to “learn” how to download files to my mac. (Maybe the garmin edge 500 is easier)