It’s been another long while since I’ve posted so I’ll sum up what’s been going on for a while.
First, I’m lazy when it comes to posting pics of me now for some reason. Part of that may be because the weight loss is slowing drastically now that all the ‘easy’ weight is gone. Rest assured, I’ll get one up sooner or later.
Second, I’ve been lazy posting here, and that’s going to stop. More accountability for me, more entertainment for the masses!
Third, my training is really messed up right now. I’ve been trying to pin this down ever since early January, and I’m not really sure where to go except down. Down in intensity (heart rate), up in mileage. “Why?” you ask.
Something’s gotta give
My heart rate has been ridiculously high for a while now. I attribute some of it to what I now call “road anxiety.” I’m nervous on the roads around where I live, since my last near-fatal run-in with a senile motorist. The population around here soars with ‘snowbirds’ escaping the snow-mess of New England and with them comes their inattentiveness and slow reflexes. Remember, these are old Americans we’re talking about. They do nothing except ruin walks with golf clubs, watch Fox News and bitch about the weather (no matter how perfect it may be).
In any case, my heart rate is visibly higher whilst riding in The Villages. As soon as I leave, it’ll drop 10-20 bpm regardless of intensity. But, believe it or not, it’s still high.
As I attempt to bring my speed to 19 mph on a windless day, I find my heart rate climbing to 180 frequently, with my sprints bringing it near 200. For those not familiar with heart rates, this is not normal. Give me a hill, and my speed will stay at 12-15 mph depending on the grade, but my heart rate will be climbing quickly as well.
This kind of physiology leads me to basically be doing interval training any time I need to work (winds, hills, sprints). I will gasp for air like no one’s business if I go really hard and will hit the wall pretty damn hard if I do it for a long time.
So, with some concerned looks on my cousin’s face a while back, he’s taken an interest in how I train and led me to a blog, which is definitely worth a peek.
If you’d like to see his specific review of a training study, go here.
Starting next week, I’ll begin a modified schedule of POL training and letting you all know how it goes. I’ll probably be traveling slow as molasses at the North Pole, but if it’s going to make me a stronger cyclist, it’s got to be worth it.
The overall aim is to lower my heart rate zones (153/160/169/179/184/191)* and maximum heart rate (204) drastically, which in turn will help me more easily lose weight as well as get the ‘ol ticker healthier. As a result of these, my resting heart rate should drop as well (currently 62).
*Heart rate zones based on Joe Friel’s model.
So here’s the plan:
- Week 1 – 1 AnT (interval or anaerobic threshold) training, 2 AeT (below aerobic threshold) trainings
- Week 2 – see Week 1
- Week 3 – 1 AnT<AeT training, 2 AeT trainings
- AnT<AeT meaning 1 training session with more AeT than AnT
AnT training will consist of 4×4 minutes intervals with 3 minute recoveries.
AeT training will aim to keep my heart rate below 153 for the entire session.
I’ll start doing heart rate analyses after each 3-week training period and aim to do 3 of these cycles (9 weeks).
My resting heart rate will be measured at least 3 hours after my workout and very little acitivty (I’ll most likely end up doing these just before bed). Heart rate zones will be measured on the last day of the 3rd week, using Joe Friel’s model. They won’t be perfect just because this is the first routine training I’ve done since getting back on the saddle, but it’s as close to perfect as I can get.
Wish me luck!