Cycling Center Dallas Blog
Cycling Center Dallas Blog
Here we talk about all things cycling - training, wattage, group rides, bike rallies, triathlons, weather, coaching, coaches, nutrition, ponderings, musings, and equipment! If you have a topic or a question, send us a note and we'll try to answer for you!
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cyclingcenterdallas
21:04

Less of a lung and leg buster, more of a technique class

Tonight's class was more about technique than actual suffering, though it did generate a healthy amount of that, and it also got plenty of stress out of anyone's system who applied themselves. There were no participants who shirked their duty. The protocol for the workout was multiple 15 second, and later 20 second intervals at 200% of Threshold, with about 1:45 recoveries. The workout proved to be plenty difficult, but it was more about how to get and hold a high wattage and cadence for a decently long period of time, without compromising in terms of speed or cadence. I got a late start, and missed one interval, but the most important thing that I discovered was that if you started pedaling right when the slope of the interval began, you were good to hold at least 110 rpm and not get any wheel slip when the interval hit 200%. However, holding on for the full 15 to 17 seconds (it varied slightly each time, to keep you on your toes), was really, really difficult. Everyone in the class commented on how they were cross-eyed by the end of each interval, and the recoveries from each extended out slightly longer each tme. We were all glad they were over. But again, this is the type of workout that I believe we'll see more often in the spring. It mimics the type of road racing around here - flat with lots of jumps and attacks where you have got to accelerate, recover, and try it again. I'm going to have the Thursday AM crew do their Tuesday workout, the 60-60's, since they missed it due to the weather and my cancellation policy. We'll see what they have to say after they're done.

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cyclingcenterdallas
22:51

How do you get 9 riders on an 8 rider Setup?

Well, you don't. BUT, with a little help from a friend with a fluid trainer, you can get 9 riders to perform a workout, even if only 8 are plugged in, so to speak. This evening was fun. Gary and Michael were duking it out, as usual, while Kelly poked and prodded Chris to gut up and do some hefty watts. Ben was in back, on his own, but certainly working, while Amy and Larry pushed and ground their way through the session. Dorothy? Well, let's just say that Dorothy was routinely seeing things from the inside of her heart, and outside on the power meter, that she'd never seen before, or nearly as often, and Katie, while a victim of some technical difficulties, made do with a series of do-it-yourself intervals that stressed her system just as hard as those who were on the grid. I need to get unit 8 worked on or replaced. Could it be the COM PORT? Wow, never thought of that.... I'll see if I can do anything with it, but I have a backup just in case. More intervals tomorrow night.

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cyclingcenterdallas
11:54

Monday Night - bad weather? NO PROBLEM!

Monday night in Dallas was sleety, icy, cold, and... it was PERFECT WEATHER for an indoor training session! Four hardy classmates braved the weather and rush hour to get on their bikes and dip puddles on the floor as we went through some early-off-seaon Anaerobic intervals. The workout was simple.... One set of 27 60-second intervals at 122% with 60-second recoveries. All on, or all off. Another lung-buster. Sure, the first few were fine. The middle ones, not so bad, but felt. It was the last 10 or 8 or so that REALLLY got your attention. You see, these intervals play with your metabolic and recovery system like nobody's business. Every minute of effort, the first 20-25 seconds, your body is ramping up to meet the oxygen needs of the muscles, and to purge the byproducts of muscle contraction, and recycle the energy. But the last 20 seconds, you're fighting a losing battle. You're producing more byproduct than you can metabolize, and your body is trying desperately to regulate its' acidity by purging Co2 through the lungs. Then, when the interval is over, your body STILL has to purge that Co2 to get back to homeostasis. So everything is delayed-reaction. You don't start feeling normal again until 30 seconds in to the recovery, and you don't start getting desperate until thirty seconds in to the interval. The trick to these is training the body to recover as quickly as possible - the watts per interval are not as important. These are great race duplicators, they do wonders for your Vo2Max, and we'll be seeing a lot of these in January's sessions.

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