Posts Tagged ‘exercise’

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After using Zwift for a few weeks I can say I am still impressed. For the first 2 weeks I used Zwift with a Heart Rate, Speed Sensor and Cyclops Fluid 2 Trainer. In this time the only frustration I would have are during sprints the software would detect wheel slippage and I would lose 2 seconds for everything to come back as it wouldn’t register power for that time.

ea386e94-62b9-49db-b9e3-e986bfd20b9eThe solution came when a year of saving up payed off.

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I got my Stages Power Meter!

Now the tire slippage doesn’t matter anymore.  Zwift is reading directly from the power meter.  I didn’t buy the Stages power meter for zwift.  This was planned for over a year.  I am very happy with it for the 2 weeks I have had the power meter indoors as well as outdoors.  This has definitely taken away my frustrations with Zwift.

So far in Zwift I have racked up a few achievements and new gear.  The Facebook group Zwift Riders is the place to be for discussions.  Zwift changes the dynamic of riding indoors for me so much that I even run it when I am doing a trainer video and over lay the video on the left side of the screen.

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Just started training again.  I was inspired by looking at my 2012 Gran Fondo New York pictures.  I was a machine!
Hitting Cyclo 90 hard core again.  I am hoping for a great year.  I am already registered for an MS ride in May and a Gran Fondo in September!

Yesterday was great! We were set to roll out for a 85mi group ride to the top of Bear Mountain and all of a sudden I heard a loud pop. Guess what. It was my tire! Nelson the owner of strictly bicycles called to me,”give me your wheel and a tube”. I ran in and bought an extra tube for the ride. I got out and he handed me the wheel. I couldn’t believe how fast he changed the tube. The group rolled off so I had to catch up. Luckily I did. I was pushing 25 mph just starting off. I was worried about burning a match right at the beginning. But I was fine for the ride. We rode about 37 mi and came to the road for the beast. (Bear Mountain) I stayed in a low gear and spun most of the way up. Just toward the top I had to stand up as the gradient got in the double digits. I expected it to be a lot worse and felt good when I got to the top. The ride back was good but I got into talking with another rider and we got dropped. What came next was an all out effort to catch the lead group. It took a few miles to catch them but we stopped at a cafe and had an amazing espresso.

The Ride on Strava

This ride was my test for fueling for the Gran Fondo. My fueling was powered by “The Feed Zone” cookbook. I started with Biju’s oatmeal in the morning and a rice cake when I got to the ride. Each stop I had a rice cake and drank skratch exceed use drink on the bike. Nothing was overly sweet and my energy was great overall. As long as I have time to prepare the rice cakes in the future that will be my fueling strategy.
Everything was easy to prepare and great tasting. For dinner I made the roasted chicken with vegetables and rustic pepper and tomato soup.

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Tonight for dinner I used the roasted chicken and made burritos out of it by making the salsa and adding cumin and chilli powder to the chicken. Yum. Then dessert. Chocolate bread pudding topped with fresh berries and vanilla ice cream.

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So after my first block and rest week of Cyclo 90 in- season.  It was time to retest.  My original Functional Threshold Heart Rate was 170 BPM and I figured out my zones from there.  A month later I did the test even though I felt a little worn down and stressed.  The test itself went well. I felt good during it and was chalenged for the last 3 minutes to keep up. I may have had a little more gas to start off a little harder because my last minute was strong.

Drumroll Please

My average speed went down by 2%

My average Heart rate went down 3%

From my calculations I was 1% more efficient.

So I am getting there.  Like I said I felt that i could have maybe started with a faster pace to bring those numbers up.  We will see what happens next month.  I’ll repeat the test a week after the Gran Fondo.

Today I was trying to get out to train all day. I was looking forward to getting outside on the bike as I haven’t been out in a few days due to schedule and weather.  I wound getting caught up in a project all day consisting of putting a plywood floor in my attic and reorganizing the whole thing.  Man my knees were killing me after that from kneeling on the plywood all day.  Then off to work at 5:00.  The nice think was I was able to ride to work with the Wishful Thinking That I would train on the ride home.

Well got out and off to a good start.  Tackled the hill from work no problem actual the second best time up it.  Then easy ride home to drop off my stuff and out on the road.  I went to my starting point and hit it.  I noticed very quickly how fatigued I was feeling then looked down and saw my heart rate zone.  5.2  Then I knew I was burning out.  Last week the same section only had me at zone 4.  By the time I completed the mile I was shot.  I probably coud have done one more set but I didn’t want to compromise tomorrows workout.  Plus it was dark and I was feeling a little nervous with the cars on the road.

One thing I have learned from other aspects of my life is if you have a nervous feeling do what you need to feel calm again.  If I went down a car would not have seen me and I would not be here writing right now.  My tag line is you can always push a little harder. Tonight I didn’t follow that due to safety and not wanting to compromise tomorrow. Tomorrow will be well worth it with single speed strength breakthrough and a Muscle Endurance Weight session.

Going to enjoy a little time by the fire pit with my BOL.

Signing off

Ron

http://cyclo-core.com/c90/rongarofalo

Happy Easter Everyone!

Well it has been a crazy couple of days.  Friday was a recovery day and I needed it after those circuits.  Actually it is Sunday and I am still feeling it.  Needless to say I took off on Friday.  However I did get to enjoy the weather with a nice walk with my little guy.  Saturday I was able to get out for 2 hours.  I worked mon Muscle Endurance Chunks.  The ride was great even though I was still sore. (Good sore)  I went to the park and did laps.  I find it is one of the best places because you don’t really need to deal with traffic.  I got a PR on my park lap too.  For that segment on strava I am now in 6th place!  The best news was as the work out progressed I was getting stronger and riding faster.  I guess next time I will need to add more chunks to the workout.

I had to alter my training schedule due to the holiday and my crazy schedule.  I am a musician and I am performing Easter eve and Easter morning.  So now Easter Day is a rest day and I will have workouts from Monday thru Thursday.  Usually I have a Monday rest day but I moved my Sunday to Monday.  I also did my more challenging ride on Saturday and moved the shorter one to Monday so I don’t get overloaded next week with the longer block.  I guess we will see how that goes.

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I only had an hour today and my plan called for basicly that.  It wasn’t just an hour workout but it was non stop ciircut training.  I started with cyclo strong- strength based workout with a mixture of dumbell, stability ball and body weight.  That alone is a great workout that you feel the next day.  However, today I had to stack sessions.  Then immediatly after I jumped in to cyclo power.  This workout is based on explosive power using dumbells and bodyweight excersises.  Some of the excersises I needed to go outside for due to a low ceilling but was well worth it due to the quality of workout.  Next came the part that totally destroyed me.  Cyclo Ripped!  High pace, high heart rate work.  When I got to the scissor crunches and bicycle kicks I was basicly done.  Then I had to get on the trainer!  6 minutes of Hell.  Well it was well worth it because after the workout I felt so pumped.  Had a protien shake, took a shower got dinner togeather and brought it to work.  I felt great at work tonight and now I am beat.  GOOD NIGHT!

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I got up late again!  I wan’t happy about that.  However that only gave me half an hour on the bike but I had options today either peddaling techniques or recovery ride.  Why not both??  I started my ride with techniques interspersed but kept the intensity low and easy terrain.  By the way it was a beautiful morning (50F).  I rode throu 2 parks and realized it isn’t a good idea because the paths were pretty tight so the rest of the riding was on the rode.  It was a niice start to the day being outside in the fresh air and relaxing on the bike.  It was a much needed break from all the high intensity I have been doing the past couple weeks.  Tomorrow back at it with some circut training.  This sessioin is going to be tough.  Here goes nothing!

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This morning i got up too late and needed an hour for my training today. I had 2 sessions set up one focusing on pedaling technique and the other on climbing attacks. I got on the trainer and wasn’t feeling it for the first 5 minutes. I pressed on anyway. Finally got in the groove but the first workout was over.  No more time in the morning if I wasted to get to work on time. So I got ready and went to work. During the 5 minutes I had between my second and third period classes I got a great idea. I have a long lunch today so why not sneak in a workout at lunch. I was off as soon as the lunch bell rang, flew home got changed and hit the trainer. I think it was the adrenalin because I felt warmed up instantly and had a lot of fun through the suffering of zone 4 threshold constant with zone 5 attacks. It was a tough workout but it invigorated me. Finished with a very short cooldown. Put lunch in the microwave and jumped in the shower. Got changed in lightning speed grabbed my lunch and dinner to bring back with me because I know I would be working 3 jobs today and get out at 9:30 from the last one. Drank my protein shake in the car and ate lunch when I arrived at work. What a day.
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Well my rest day is coming to an end.  My extent of excercise today was taking the baby for a walk with a convenient trip to the bike shop.  My Handlebar tape is in.  That is a project for next monday.  I will be learning how to install it at the shop.  (Thanks Grim)  Last nights TLS did pay off.  I popped a magnesium supplement with dinner and amino acids twice yesterday and this morning.  Last night I also treated myself to a epsom salt bath and had a high protein diet the past 2 days and ramped up carbs slightly tonight to prepare for the morning ahead.  I may foam roll after I post then go to bed early.  I have a 6 am date with the trainer to complete 2 HIT sessions back to back.  The first is for pedaling technique and second is Climbing Attacks.  Wish me luck.

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