1) I wanted to rehab my knee the right way
2) I wanted to keep my cycling future injury free
3) I felt like I had some natural aptitude on the bike, and wanted some guidance to tap into it safely (see one and two).
When I started out, the goal was to just get back on the bike and rebuild up my endurance. The rides were short compared to pre-injury length, and went by time instead of distance, a new concept for me. After a few weeks of nothing but endurance, we went on a ride that established my training zones.
Again, a heartrate monitor was a completely new ball game for me. I felt like a leashed dog, constantly yanked up short right when I wanted to chase, and I saw my average speeds come plummeting down from where I was used to seeing them.
Next step were tempo rides, first with 20 minute, then with 30 minute intervals that put my HR into Zone 3. These were hard, finally, or at least harder than usual. I could stretch out and go. The longest was 3x30 (number of intervals x time of interval) with 10 minutes of rest between intervals. I called Ashley after that week and told him how well it had gone. I felt pleased with myself.
His response? "Ok, now we can really get going."
Cue AT interval initiation.
He explained that these intervals were meant to condition my body to get used to being just slightly anaerobic for longer periods of time. Not hard enough to go "full gas," but almost that hard. Hard enough that my muscles burned juuuust slightly, but not enough to completely wipe them out. For an analogy, I was to imagine a sink with the water running fast enough to pool a little at the bottom before going down the drain, but not fast enough to overflow entirely and spill over the edges. I was also to down a can of soda immediately following the final interval. "Carry it with you in your jersey and crack it open right after you're done. Literally."
The zone? 167-173.
"In two months," Ashley said, "you're going to be a completely different cyclist."
I started the intervals with 4x10s, with 10 minutes of rest in between. And it was tough. I remember going home after the first workout completely wiped out. But AT intervals I did, twice that week.
I did two weeks of 4X10. Then it went up to 5x10. Then 5X12. Then 6x10.
Each week I became a bit more apprehensive of the intervals. Why? Because each week they became slightly harder to do. One time I couldn't get my HR up to the required zone, no matter how hard I tried, and I returned to the car put down, drained, and pissed.
At the same time, though, my average speed for the endurance rides slowly started to creep up. 16.5, 16.8, and then I was regularly getting into the low 17s. The low 17s and never leaving the endurance HR zone.
When it came to the 6x10s, it was raining out, and I was required to borrow a friend's trainer to get the job done. Each time I had to ramp up the intensity, I had a small doubt that this time I wouldn't be able to do it. I was too worn out, too tired. Then once it was up, it was nothing but concentration to keep it there. I still wasn't going "full gas," but if my mind slipped for a second or my cadence went down, that was it. HR went below the 167 line.
Then I got sick. My body said, "ENOUGH!" and caught a cold in a crowded movie theater.
Fortunately, this happened during a scheduled rest week.
In any training, the rest week is the magical week during which you actually get stronger. The training weeks? That's designed to wear you down, not build you up. When you rest, your body springs back from the brink you placed it upon, remaking your muscles and revamping your cardio system to handle the craziness you obviously insist on placing upon it.
Or at least that's the theory.
Last week, I came back for more intervals. Harder intervals. 2x20 intervals with 15 rest between.
I started out in dread, remembering the constant effort of a few weeks ago, and imagining trying to stretch that effort into 20 minute efforts.
Then I started.
And I thought my HR monitor on the new Garmin was busted. Why? Because it was so much easier to establish, and then maintain, my HR. Easy enough that I could actually think about other things for seconds at a time, easy enough that I didn't have to look down every two seconds just to make sure it wasn't slipping.
I rode with two Garmins (new and old) the next day, and sure enough, both were reading the exact same numbers.
This week, I was presented with two challenges. The first, a 2x25 AT interval workout, the second, a new HR zone: 170-175.
Yesterday, I climbed aboard the trainer and started pedaling, with the intention of giving the new HR zone a shot, but not being disappointed if I couldn't do it.
But I could. And without any extra effort. 173/174, no problem. 25 minutes? I honestly felt like I could have done 30.
Which is good, because next week, I may have to do 30.
So what does all of this mean?
It means that, Hallelujah! Training works! It's actually paying off! I am, as promised, a new cyclist! It means that the HR monitor no longer a leash, but a friend to help me along the way. It means that on group rides, I can watch the main group pull away with no blow to my ego, since I trust my training schedule and know that saving energy one day means I have that much more energy to go where I need it.
That being said, I shall close with a small anecdote:
Tuesday, I headed out for the Farmer's Market social ride at 11am. It's a ride that's supposed to average 16/17, but usually, there's a guy (you know..."that" guy) who insists on pushing the pace slightly. So this time, it was more like 18-ish. At times during the ride, I saw him get down in the drops, head to the front, and up the pace for no real reason. I didn't join in. I saw him hammer up hills and take much of the group with him. I didn't join in.
On the way home, I found myself directly behind him. About a mile from home, he decided to turn on the afterburners and sprint, hoping to drop us all and ride in triumphant.
Not a chance.
I jumped up out of the saddle, shifted into high gear, and chased.
I sprinted at 31.6 miles an hour, according to the Garmin. A solo sprint speed that, three months ago, would have been impossible.
Sure, my HR spiked up to 168.
But it was totally worth it.
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