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Training question for LFR(17 posts)

Training question for LFRKristin
Mar 17, 2003 6:57 AM
Hey. I got my behind up onto the saddle this weekend after a 4 month complete layoff. I had high hopes of doing an easy spin. Ha! I think I was in zone 1 for mabey 5 minutes, then I went straight to zone 3 and volleyed between zone 3 and 4 over the next hour. Eventually, my HR began to settle in; but that was near the end of the ride. Now keep in mind, this is Chicago.

So today I'm looking over this century training schedule and noticing that for the first month I'm not to leave zone 2 at all. Hmmmm. This creates a dilema. If I add more teeth in the back, I can aleviate some of the problem, but it will still be difficult to keep my HR under 160 for an entire ride. Should I put the program on hold and just ride for a while until I can get my fitness to a better place? Or should I just do the program and try my best to stay within the parameters?
Just do it !MR_GRUMPY
Mar 17, 2003 7:05 AM
This is what happens when you take the entire winter off. Don't make that mistake again !!!! Don't worry about your H.R., just get the miles in. Just try to increase your mileage each week.(Hard to do , this time of year)
you are being way too technical IMOColnagoFE
Mar 17, 2003 7:13 AM
Just get out there and ride. Sure when you have taken a lot of time off you are gonna hurt for a while, but keep it in the small ring and use your gears. Don't push too hard and try to keep increasing your time in the saddle. Start with an hour or two...then start to push it up to 3+ hours adding in some hills and intervals after you get your aerobic base back. Don't be a slave to your Heart rate monitor. Go by feel for a bit.
just do it and don't get too technicalFez
Mar 17, 2003 7:36 AM
Hopefully you have been doing something to stay in shape over the winter, but if not, just ride easy and get the aerobic base back. Don't look too hard at HR monitor data or speed. Maybe ditch the electronics for the first 2 weeks. Trying to replicate numbers you were able to achieve when you were in shape might get you discouraged and frustraed. Just work on an easy spin and try to improve your technique.

Pick some easy routes and keep an easy spin for at least a week or two. Once the base comes back, you can try training for specific zones.

I've stayed in shape over the winter but I didn't get many road miles in February. I've been riding real easy since the beginning of March and only yesterday (68 degree day) I rode hard and it was my first strong ride since December.

Good luck and try to avoid another layoff from cycling!
re: Training question for LFRTREKY
Mar 17, 2003 7:37 AM
When you say 4 months complete layoff I assume you mean no trainer or rollers.I think you need to establish your aerobic base by just riding as much as the weather allows.I'm in the Chicago area too and I can appreciate the problem getting in some miles.I agree with the previous post that said to just ride by feel and get back your conditionig and miles before being concerned with the program.Relax and enjoy the improving weather and don't get too stressed out about your HR yet.
The only way to train like that is on a stationary bike.the bull
Mar 17, 2003 7:52 AM
And thats no fun I would not worry just take it easy and dont throw the hammer on days you dont want to go hard.
Hey Kristin...I agree w/everybody else...just keep riding andjtferraro
Mar 17, 2003 7:54 AM
don't worry so much about HR. The century isn't a race, is it? You just need to build your endurance for a century and you will do so buy putting in the miles. I was bit by the road bug last year after biking 42 miles in "Bike New York - The Great 5 Boro Tour"...and that was on my mtb w/slicks. I then went from 42 miles to my first century...then did a 2nd century last year, all on that same bike. I wasn't worried at all about time...just finishing and I didn't start using a HR monitor until this past winter, in spin class. So, don't worry about HR unless this century is a race, but rather, just build your endurance by getting out on that bike and putting in the time/miles. I'm by no means an expert, but have picked up quite a bit this past year.

I know LFR and I'm no LFR.triple shot espresso
Mar 17, 2003 7:59 AM
If LFR were here today I think she would tell you to stay in Zone 2. I know the your area and there are no long sustained climbs so you need to just stay disciplined and keep the effort low. Start slow and take it easy, this will have substantial benefits in the long run. The wider your base the higher and longer the peak. If you need to get some more teeth for the back then go get a larger cog. If you see your heart rate pop up when you start going up a climb back it down. Don't worry about it popping up but don't keep it elevated. And keep your cadence high. I know a lot of riders that prefer to ride alone during this phase because they stick to the program and at times go painfully slow.
Absolutely Correct!RoadnMtn
Mar 17, 2003 8:27 AM
I did my first century last year in Sept. I had been mountain biking and didn't even own a road bike. I bought one in July...and started following a training plan, which as triple shot said, was so painfully slow at times I frankly felt embarrassed to be riding with anyone else. But the plan worked. I am going to try doing several century rides this year...and am even thinking double century now.
K, i've worked out a periodization & taper/peak routine for youJS Haiku Shop
Mar 17, 2003 8:23 AM
...taking into account your individual stats. this is what has worked for me, and several others on this board. works best if you cover your heart rate monitor readout with duct tape.

the tapering phase (shown below from 4/2 to 4/31) can be supplemented by frequent carbo-HYDRATION, if you know what i mean. use a bottle opener to save your hands for the brake hoods.

4/1 ride lots. tired? take the day off. good? go harder.
4/2 see 4/1
4/3 see 4/1
4/4 see 4/1
4/5 see 4/1
4/6 see 4/1
4/7 see 4/1
4/8 see 4/1
4/9 see 4/1
4/10 see 4/1
4/11 see 4/1
4/12 see 4/1
4/13 see 4/1
4/14 see 4/1
4/15 see 4/1
4/16 see 4/1
4/17 see 4/1
4/18 see 4/1
4/19 see 4/1
4/20 see 4/1
4/21 see 4/1
4/22 see 4/1
4/23 see 4/1
4/24 see 4/1
4/25 see 4/1
4/26 see 4/1
4/27 see 4/1
4/28 see 4/1
4/29 see 4/1
4/30 see 4/1
4/31 see 4/1

please let me know what questions you have.


April 31? Is that a snow makeup day? nmFez
Mar 17, 2003 8:48 AM
;-) d'oh! nmJS Haiku Shop
Mar 17, 2003 8:53 AM
;-) d'oh! nmFez
Mar 17, 2003 8:59 AM
if you're carbo loading for 30 days via Sam Adams, an extra day won't hurt.
LOL. Hey! How's your knee doing?Kristin
Mar 17, 2003 9:07 AM
I had a little twinge of pain on Saturday and that makes me nervous as hell. Did you have any luck with the changes you made to the SS?
LOL. Hey! How's your knee doing?JS Haiku Shop
Mar 17, 2003 9:26 AM
didn't make the changes yet. put 45+ on the ss saturday (fixed) and did 100 geared yesterday, for around 250 miles last week, with no problems aside from sore quads.

i'm starting to think it's adaptation and a reasonable build-up in miles, along with stretching and warm-up on the ride, that are helping my repetitive use problems.

hmmm...vely intelesting.


triple shot is right on the money herelonefrontranger
Mar 17, 2003 8:48 AM
There are two things to consider. When you take so much time off, your HR will tend to go higher right off the bat and stay high. When you are fit, your LT will actually drop somewhat, but it will become more 'reactive', meaning it will both get into zone quicker and recover quicker. This is why so many pros and serious amateur racers train with power meters, because going purely on HR can be misleading sometimes. You also have to judge by your RPE. Were you breathing easily during these efforts and did it FEEL really slow, like you weren't doing enough work? If so, then your HR zones have drifted owing to your overall fitness. This is where a lactate test would be beneficial. The cheapest, easiest way to do this is on the trainer with a rear-mounted speed sensor on the bike. Have someone there to help you record your speed and heartrate. Start at a moderate resistance and an easy HR, between 110 and 115 and increase your speed by 1mph every minute until you absolutely cannot turn the pedals anymore. The point at which your HR "plateaus" is your threshold.

That being said, you probably need to spin more and ride slower. Try to keep your cadence around or above 90 if at all possible. Riding rollers is a great way to learn this, so if you have a friend or riding partner who owns a set, see if you can con them into teaching you how. Zone 2 stuff - I can tell you it's HARD to ride that slow. It can be pretty boring if you let it, and you have to resist the temptation to chase other riders that you see (something I always have trouble with. I've raced and ridden around Chicago and I agree, there's not much hilly stuff, so unless you're bucking a headwind, there's not much excuse to go above zone.

If you are determined to stick to your program, try a bigger rear block, and try to do crosswind routes instead of head/tailwind routes. Crosswinds are difficult and can be scary, but they will teach you how to handle the bike in a zenlike relaxed manner, and you will at least be able to spin a lower gear.

The good news: If you do enough base, your average speed in zones will rise considerably. I did 2 hours with my SO and 3 of his Cat 4 (guy) teammates on Saturday morning. I was having a great mellow ride, staying right in zone for almost 90% of the time. But this is the funny part: my SO told me that when I turned off their route to go meet my teammates for their 10AM ride, his teammate (and this is supposedly their STRONG guy) turned to John and said "thank heaven, can we ride EASY now!!. I had no idea, but then I easily have 2,000 miles training base on these guys. I guess now I know how my Cat 1 ride buddies felt towing ME around :)

Good luck!
I was dying out thereKristin
Mar 17, 2003 9:18 AM
Did I feel like I wasn't working hard enough? Not a chance. I felt like I couldn't keep my HR down and still keep the bike upright. It's just depressing. But it was my choice to lay off completely (no trainer/rollers), so I need to own the consequences.

I have one more appointment to try to tweak the fit of the DB. If the opinion is that the knee problem can be fixed, I'll buy the 13-28 for the back. This will give me the ability to spin up anything around here. Right now I run out of gears rather quickly and find myself straining up a hill in my 22x39. (That give you and idea of where I'm at.)