Time Trial Test

With each indoor cycling training class I’m realizing how often numbers are involved! Timing with training is everything. It’s great to have a coach keep track of your intervals and time your rides, but you can still do it if you’re on your own. Bottom line: stressing the body for timed intervals will train you to use as much oxygen as you can-causing your body to adapt. 

Yesterday we had a tough work out. Friday night I bought a riser ring (just $18 at the local cycling store), to rest my front tire on. You can put the tire at different levels. I found out the higher level is preferred for a better comfort level. Anyway, I did feel more stable on it and didn’t fall this time!! We warmed up then practiced a left pedal and right pedal only drill. Interesting to feel how riding while working one pedal feels. Then we rode 3 intervals at 5 minutes hard with a 5 minute recovery. We then did a Coast Down Test- something new to me. You ride your typical speed, say 17 mph or 18 mph then stop pedaling and count how long it takes your wheel to stop spinning. This way you can “standardize” your time for each session.

The heart of the workout included a 20 minute time trial test. We rode at a difficult level for 20 minutes. It’s so important you pace yourself so you don’t burn out by the end of the time. I really worked hard, but was super tired at the end…counting the minutes with the coach!! After that we did additional intervals – 5 minutes work and 5 minute rest. We finished with a much needed cool down and stretching. 

I thought next day-today- I’d be sore throughout my legs. Yes, my legs were a little sore, but my upper back was sore! Surprise, surprise…guess I was tense and used my shoulders more than I thought. 

Julie Deardorff, the Chicago Tribune Health & Fitness reporter, had some good stuff to say about commuting by bicycle this winter. Some helpful links she included in her report:

www.bikewinter.org  will give you some outdoor winter cycling tips

www.snotspotgear.com  to order a fleece “snot spot” to wipe your runny nose while cycling outside!

www.sierratrdingpost.com and www.terrybicycles.com to find winter cycling gear

Rest and just walking today. Ready to workout tomorrow!

Back in the saddle and training

Welcome! It’s Sunday morning and I’ve finally decided to start a blog on triathlon training. Good timing, since I started off-season training yesterday. I’m back in the saddle – literally. I set my bike up on my trainer yesterday and jumped on my bike – OK maybe not jumped- but carefully slid on for a 90 minute class with 7 others. First week of 8. Most of us took a nice break during the last couple of months after we kicked butt with summer training and tri competitions this summer. I did my first tri, Danskin, in June then crazily signed up the the Chicago Accenture tri, International Distance, in August. Anyone can do it!! All went well, and I continue to keep up the momentum and do off-season training. I found an awesome training group, Together We Tri, and believe me, it’s SO much easier and fun to train with a group.

This was my first experience cycling on my bike on a trainer. We lent out our trainer to a friend a few years ago and in a panic, we asked for it back. It was lent out to another person, so it took a few days to get the trainer back at our house. Anyway, the night before, my husband showed me how to set it up and I lugged it to class the next morning. As we eased into cycling our instructor informed us we’d be doing interval training. Interval training is great for increasing VO2 max. Here’s the work out:

3 minutes easy followed by 4 minutes hard. Pace ourselves he said, because we’ll be doing a total of 6 hard intervals.

Yikes! Don’t ride too hard in the beginning intervals. It was good to shift gears, get in to a groove. But as I worked, I wasn’t feeling the tension. During one of the recovery sections, I got off and told the coach I thought I needed more tension. We adjusted the notch on the back of the trainer at the back wheel. That worked!

Next thing you know, I was falling to my left! Out of nowhere I tumbled to the floor! The coach rushed over to help. My knee and wrist, and ego, banned up a bit, but we got my bike back up and I mounted the bike again. My left gear moved in, but I was assured this could be fixed easily. I was anxious I was missing a few minutes of the interval. Anyway, the lesson- 

• have a stand for your front wheel. 
• don’t put your trainer on a towel. I think my trainer slipped
• be aware this does happen! 

Coach gave us some great tips on fueling and hydration:

• it’s Ok to start fueling with your electrolyte drink 45 mins into the workout
• your body is craving fuel during the workout – it needs fuel to keep going
• be sure to fuel – eat protein and carbs- within 2 hours after the workout

I had some cereal for breakfast and o.j. before class and took 2 water bottles, one with Gatorade in it. I started sipping on the Gatorade about 45 mins into the class. Tasted great.

While cooling down and stretching afterward, coach said during off-season training we the key is to not get any injuries. Great- but I’m a bit sore just from falling with the trainer! 

Coach is sending more training tips this week to keep us on track before next Saturday’s class. I plan to stay ON the bike this week!