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SuHere are a few images from this morning's intervals.
The goal for these was the following:
- First 2 minutes at 90% of Critical Power (Threshold).
- The third minute at 95% of CP.
- Fourth minute right at 100% of CP.
- The fifth minute, we would rise above CP, and ride at 105%.
- Finally, in the sixth minute, the riders were set to ride at 110% of Critical power,
This was repeated four times, with 3 minutes of recovery in between.
Finally - the last interval for the day was 90 seconds at any intensity the riders felt like attempting. It's usually a good way to end with a bang!
The results were pretty nice - here are some images from riders as they completed the intervals.
The goal for the intervals was exactly what's being displayed; start below Critical Power, learn to persevere, then increase the intensity slightly, until it's either at, or just above CP. Time above CP is always limited, but it's good to spend time up there, and really stretch out the lungs as Vo2 drift occurs.
And that's the point - to get into Vo2 max areas of intensity. The workout is deceptively difficult, and now that the 7:30am class is undertaking it, they're a bit more awake and alive, and they're nailing it!
Suffer in the room, so you can enjoy the rides you take outside!
More to come!
Well, it's over. The 21 stages have finished, the jerseys awarded, the elation, the heartbreak, the countryside, the millions of spectators... and now comes the Champagne.
These riders, their teams, directors, and sponsors, share a passion for this sport, and show that passion on the world's most beautiful stage. France in summer is like no place else, and if you ever get the chance to view it, or participate in a tour, give it a serious thought.
Most of these riders and teams are goal-oriented. When you ride, think about where you've been, where you are, and where you're going. Think about the elation, the challenge, and the struggle as you accomplish those goals. If you find one goal is just a little too far out of hand, well, that's what Cycling Center Dallas is for - we live to help people become better, more accomplished cyclists and triathletes. It can't be done with your legs and lungs alone. It takes heart, soul, spirit, and a holistic approach. It takes good equipment, knowledge, and reinforced passion.
There's sort of a let-down in the last week of July and early August, when the Tour de France has ended. But in North Texas, we do have one incredible goal to look forward to and prepare for - the Hotter 'n Hell! Think you're up for the challenge? Register today and come see us - we'll help you get there!!!
We hope you've had a wonderful July, full of rides, sun, road, recovery, and revitalization. We've got a great program for August, and we'll be introducing several new training themes and ideas in the remainder of 2015. Enjoy the rest of your summer, and come visit!
Okay - when we left off at the last posting, we were learning that for John Cyclist, 107% of 150 watts equaled 161 watts. So, if the CompuTrainer is giving you a LOAD or TARGET of 161 watts, well, you need to GENERATE WATTS at, or near, 161 watts.
Here's a dashboard from a recent ride. Take a look. There is a LOT of STUFF going on!!!! But if you look on the LEFT side, you'll see "LOAD", which is the Power pushing AGAINST you, and you'll see "WATTS", which is the Power you're pushing back. LOAD or TARGET Wattage will never change color. BUT... "WATTS" can and will. Furthermore, if you look FURTHER DOWN, you'll see a HORIZONTAL BAR that is the SAME COLOR as the "WATTS" value. Do you see the Copper colors?
WATTS are displayed on the dashboard in both NUMERICAL and BAR CHART FORM. Depending on how far ABOVE or BELOW you are in terms of RANGE or PROXIMITY to the goal wattage, it will change colors. For kicks and giggles, here's an image of the range itself.
So if it's GREEN, you're close enough to the goal. If it's COPPER, you're a little too hot, and if it's YELLOW, you need to pick up your effort a bit. BUT HERE'S A LITTLE SECRET...
IF YOU ARE TRAINING AND THE WORKOUT IS JUST BASED ON LOAD, WELL, THE POWER WILL TAKE CARE OF ITSELF! IN OTHER WORDS - JUST PEDAL AT BETWEEN 17 and 25 mph, and the WATTS will MORE OR LESS equal the LOAD. YOU DO NOT HAVE TO THINK. YOU JUST HAVE TO PEDAL.
Now - there's a little bit more to look at here, so bear with me. Do you see a small triangle on this image? That's the LOAD or GOAL wattage, identified by the pipper.
As LOAD changes, the pipper will also move around. When the Horizontal bar is GREEN, it's right on top of the pipper. So as you go through your intervals, watch your power bar as it fluctuates near the pipper. As you become a better cyclist, your ability to hold wattage, and "STAY GREEN", will improve!
Continuing down the list. THIS is something you should look at, because it displays the cumulative average power PER LAP or INTERVAL. In this example, the rider is generating 189 watts, but her LAP or INTERVAL average, is 175 watts. This HAPPENS to be 119% of FTP, which you can see in WHITE at the bottom. Furthermore, if you look to the right, you'll see...
SO... Going back to the countdown timer, if we look at the GOAL in terms of % of FTP....
Well, in this case, the rider's AVERAGE POWER per LAP or INTERVAL, is about 3% above their goal. As a result, the HORIZONTAL BAR is COPPER colored, which means that they're a LITTLE HOT, and the CompuTrainer will be doing stuff behind the scenes to help the rider keep their wattage closer to the target.
OH yeah - remember RRC? Well, when you calibrated... it saved the information, and it's presented, HERE.
Finally, take a look at this workout profile. It shows the workout, and the intervals as they rise and fall. LOAD or GOAL wattage will rise and fall for you, based on percentage of FTP, and it will be based on YOUR FTP.
As the red line moves from left to right, your LOAD will increase and decrease, and you'll need to generate an equal number of WATTS, in order to achieve the training effect.
That's about it for now - all you really need to remember is that MOST of the time, you just need to pedal. The CompuTrainer and your Coaches will do the rest. You'll be challenged like you wouldn't believe, but you'll also be able to literally watch your fitness improve in real-time, and you'll get the feedback you need to continue your improvement. When we revisit PerfPro, we'll talk about some of the other dashboard screens, and how you can use them to check on your results, progress, and reasses your goals as you raise your ability to pedal faster, pedal harder, and pedal longer than ever before!
Watts per Kilogram!
- STAY WIDE - FIRST TO THE RIGHT, and THEN, IF YOU CAN, GO LEFT! The route is slightly longer, but it's also a bit less steep. This is a good rule of thumb for any steep climb with turns - stay wide... it's worth the extra 10 feet or so.
- SHIFT IN TO AN EASIER GEAR EARLY!!! If you don't, all sorts of things can happen, including dropped chains, the inability to shift at all, broken chains, rubbing, just stuff you don't want to deal with. So shift with your left hand early, and use EVERY GEAR in your rear cassette.
- PEDAL TO THE TERRAIN. Sometimes pedaling requires that you grind. Sometimes you can spin, and some times it's in between. FEEL the hill, and SHIFT to meet the slope.
- Stand when you have to, but when you DO stand, COMMIT to the CLIMB. Standing is more powerful, but it's also more taxing on your body. If you get out of the saddle, keep your chest out, your chin up, and your cadence steady.
- When seated, try to keep the front wheel lighter through less pressure. Less pressure gives you the ability to put MORE pressure on the rear wheel. You don't want to 'wheelie' up the climb, but just try to keep the gravity on the back end of the bike.
- As mentioned earlier - focus on good form. Keep your back flat, your chest out, your chin up and looking at the Event Horizon, and keep your shoulders relaxed. You will NOT climb this at an epic pace. It's a grind. Watch the video for more pointers.
- SMILE! Seriously - it releases better hormones and energy, and lowers your anxiety.
- IF you have to dismount, make SURE you CLIP OUT EARLY, and GET YOUR BUTT between the SADDLE and the STEM. Bend the knee that is still clipped in, and land on your free leg's heel. That SHOULD translate to a safe dismount, but remember, a bicycle is most stable when it's moving, and that critical moment when you're balancing off of one pedal only can be hazardous. That said, if you train at Cycling Center Dallas ----- you SHOULD be able to climb it ALL THE WAY!!!
In a perfect world, you should not have to worry about what other road users are doing. That said, we have to be pragmatic and accept the fact that we live in dense urban areas, with high loads of traffic, many hours a day, and even the trails where some of you choose to ride, are made less safe by your selfish cycling practices. This is not a rant, but a strong urging and request that you remove your earbuds, write songs in your head, and focus more on your surroundings.