The Last Session, Take I

Some cyclists in my Computrainer sessions had reservations about the ERG video technology HPC installed, but seem to have accepted it as another means of training. I enjoy the videos. Hey, high-definition training! And I enjoy not being stressed by competing with other cyclists. I enjoy the system's performance cues. I feel exceptionally well used when I'm done with an ERG video workout.

Today, I'd heard we were to climb the Hautacam, which ERG released in September 2010. Here's the ERG description of the one hour and twenty-one minute climb :

The Hautacam is one of the Pyrenean climbs always used as a stage finish in the Tour de France. It isn't the longest, steepest, nor the hardest climb you'll find, but being a stage finish means the contenders to win the Tour decide to go "all in" with devastating and decisive attacks, pressed all the way to the top to gain time on all others. It's no different here when the gents from Southwest Bike Academy, the Cycleryand 9to5 Pro have a crack at it. They provide a thrilling "warm-up" for you in the river gorge leading into Argeles-Gazost, before engaging a competitive local group of hard-men on the lower slopes of this climb. They attack "SouthWest style", over and over again, until only one worthy opponent is left to contest the final sprint against two of our SouthWest heroes. This isn't a steady ride at threshold, it's action-packed and not for the faint of heart. 

I was almost late arriving in class, as I decided 5 minutes of quick chain maintenance would be worth 15 minutes of warm-up. I felt good about the challenge. But I felt a little queasy and didn't eat. I finally snagged a sample piece of  raisin bread next door at Great Harvest and munched it as I climbed into the saddle.

I kept reiterating the breathing mantra: 'Relax. Breathe. Do nothing extra.' I continue to be amazed at how regular and rhythmic my breathing is becoming in everyday circumstances, not just on the bike. It seems as if I haven't really been breathing properly since I picked up my first cigarette in 1970. I can feel it energizing me, too. I stand taller and straighter, my shoulders square. Amazing.

I brought my own music today. I pulled up a new age shuffle on my ipod, because I wanted to relax into the ride. I didn't need the jangle of rock today. I listened instead to Paul Winter, Enya, Tambourine Dream. And I put my feet to pedaling. I warmed up with full honest one minute one legged intervals, and spun some kinks out of the muscles.

My FTP was still set low, accommodating my illness of the last few weeks. After twenty minutes, I raised it 5 watts, and again twice more, finishing at 135. And I kept my feet spinning circles, no more than 5% mashing in all that time, unless I'm fooling myself. After seventeen minutes, a 3-minute reduction since last time, my breathing began to agree with my spinning. It got even better at about 50 minutes. And after that - well, mostly it was easy. I consumed two of the Gas-X strips I've found useful during hard exercise like this. I was surprisingly not thirsty, and had to remind myself to drink. I had no nutrition with me; it all seems to upset my stomach these days.

I feel great. I'm going to try it again tomorrow, starting with a Threshold Power of 130.

Recovery Log

Stardate 20110401, and no joke:

Following Friday's Computrainer session, I started to become ill from acid reflux. Although I managed it well and the symptoms were milder, the condition and attendant discomfort lasted across the weekend and even led me to play hooky from a strenuous CT session Tuesday, opting instead for the casual downtown loop on my bike. I felt sufficiently better yesterday to attend my CT session.

Session Description: Five 7.5 minute efforts consisting of 2.5 minute intervals, with 6 minutes easy riding between them. The intervals were to be at FTP, 110% of FTP, and 120% of FTP. A slight upgrade for the first half was matched by a slight downgrade in the second. I chose to work with a hypothetical base FTP of 130, 10 watts above my current ERG video FTP.

It didn't go well at first, but I kept refocusing my attention on my breathing, over and over again. What an airhead I am! Heh heh. And finally the breathing and pedaling synched somewhere in the 29^th minute, and I was flying again. 22 mph using only 109 watts. I was able to keep this up, on and off, for the rest of the session, although my legs began to grow tired at the end.

In consequence of these two experiences, I have narrowed my cycling goal for this summer. That is to be able to achieve that 'synch' state at will, outside as well as on the trainer, and maintain it for as many miles as possible.

Laura conjectured that over-reaching in the CT session on Friday might bear some responsibility for the acid attack across the weekend. I'd like to think not, but I guess I will find out tomorrow or so if the situation recurs. As for my own theory, well, forgive the old line, but I think it must have been something I ate. I need to log my intake so I can look back to identify triggers, as I have no memory for this kind of thing. Did I eat something not recommended Friday night because I was feeling so much better? Can't remember.

A Day of Two Happinesses

Well, there were two highlights to my yesterday, but I'm sure happiness was a flow rather than a pair of instances.  Here's the first one. (This will probably bore anyone but the me of tomorrow, but it's my log.)
         ;-)

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The Body Electric

First, I performed well in a Computrainer session. It's always nice to have a good cycling day, whatever the venue. But I have been painfully ill three times since the new year, and lost a lot of ground. My functional threshold power, 160 this time last year, is now 120. Without going into details, it has a lot to do with stomach acid affecting my breathing, almost an asthmatic condition. So a good performance signifies recovery progress for me, not just a good day.

I have been working on breathing while I am cycling, as if the process weren't autonomic: measured breaths, reaching, with a full exhale, one after another. I've also been teaching myself to relax instead of tightening under pressure. I've been mentally sorting out stress triggers, and been able to re-categorize a whole bunch of them as unnecessary. And I'm improving my nutrition, trying to recover a better acid balance, although I am dragging my feet all the way as I have to give up one foodstuff or another. Alcohol was easy, but coffee is proving harder.  I suspect in the end I'm going to have to give up meat, but the thought just makes me hungry for rare cow.

For the second time this week, we performed 4 sets of power intervals as follows:

• 30 seconds at 150% of FTP followed by a minute of recovery/Zone 2, 
• 60 seconds at 140% of FTP followed by a minute of recovery/Zone 2, 
• 30 seconds at 150% of FTP followed by 4 minutes of recovery/Zone 2. 

Kay and Barbara during a rest interval

On Tuesday, we did 4 of these sets on a 2% climb; on Friday, we did them on a 1.5% downgrade. With an FTP of 120, I should be anaerobic at 168 and 180, but I'm not; I was well over that in both cases, doing more of an all-out effort on the 30-second intervals, especially yesterday.

So I was able to do it on Tuesday, with Susan, and felt good about that. But yesterday, I did it well.  Pierre coached us through the first two sets, suggesting when to apply power. And in the last two sets, I pushed the final 30-second interval to see just how fast I could go. Oh, how I pushed to break 30 mph! And at the last gasp of the last interval, found enough to reach 29.9.

Definitely a sign of recovery. I may not have the stamina or the climb strength yet, but it's coming back better than ever.  I credit two things for the improvement (besides the coaching):

1. The breathing just seemed to click on Friday. I was doing it right without thinking about it, and for almost the first time, the breathing seemed to mesh properly with the spinning. I have never been less winded for this level of effort. THAT just has to get chronic. Clearly I'm on the right track here. I haven't consulted any online resources yet about this, but like several of the links I found for this post. 
2. I've really been working to develop a smooth pedal stroke. Bouncing around in the saddle turns my tummy into a churning food processor, uncovered and flinging acid right up my throat. I've developed a much smoother pedal stroke so that I can maintain a reasonable cadence. Really high cadence work is out of the question for me right now. But I'd love to run the SpinScanTM Pedal Stroke Analyzer software again. 

Breathe! It's the key to everything.