County Rd A 3x8 Steady States

Not a bad ride. Didn't find the usual tightness in the chest as I started out. Was not sure how things would go given that I had updated my training from 4x6 SS to 3x8 SS. But I knew enough to expect a further challenging ride.

The first interval was a struggle to maintain the required HR zone between 156 and 161 bpm. While I hit the zone within 37 seconds, I was able to only stay there in totality for 3:35 minutes from the remaining time during the 8 minute interval. The second was much better striking the zone within 30 seconds and achieving 6:13 minutes within the interval. It was then that I remember Charmichael's point that often in interval trraining one strengthens during the workout, than the second interval often achieves better success than the first. My third and final "chase" hit at 37 seconds and I stayed there for 6:31 minutes.

"BAM!" What a difference from earlier in the week.

County Rd A 4x6 Steady States

Started this day SS intervals with my last failed attempt still fresh in my mine. I didn't know how the cooler air might help or hinder but I kept to my Hi-vis tank and short bibs to standout from all the afternoon grey.
The first interval was OK but a little difficult; I seem to dropout of the HR (156 - 160). It is a narrow range but that is the problem if you will this using Carmichael's training values with regards to HR zones. These value also overlap considerately. If one trains by power this is not an issue; there is no overlapping values i.e., watts.

The second interval was better and thus I was hopeful. Perhaps fatigue or over training was holding me back. I sure in time I will figure this out. Concentration is also an issue, that is, I find myself drifting with regards to HR. This may be more the cause than anything for dropping out of the narrow HR zone. I have found that just as important as the current HR is my cadence and therefore have to constantly monitor the Garmin. If I keep my cadence tight then my HR will also stay in a tight range.

The third interval was tighter but twice I dropped out of range. Not a good sign. Fatigue?

The fourth was the worse of the group. Hard to get within range from my recovery zone and once there it was hard to stay.

In the end this day's SS was better than my last attempt.



Weather Conditions: 1201 hours. Cool and overcast with the winds primarily from the ESE from 3.5 to 8.1 mph.
Min: 63 Avg: 64 Max: 71 ºF

Steady State Intervals down County Rd B

Started out attempting to increase my interval HR range for Zone 3 using 170 bpm as my max HR (versus my previous 160). "...Of mice and men...."

However, it took half of the interval to reach the targeted HR range. Also, a HR within this range was unsustainable, i.e., too aggressive an update to the Garmin training table for Steady State intervals. Thus, I will adjust said table in Garmin to be more realistic.

MXS: 22.4 mph.

Weather Conditions: Clear and cold. Wind mostly out of the N / NW at around 6.9 mph ending around 4.6 mph out of the west.
Min: 48 Max: 49 ºF

Ride from Sidecut Park to Grand Rapids

Jimmie and I rode to the Stitts/Jerome hills, unto Sidecut Park following with Waterville, then 64 south to 65 west to Grand Rapids, then north to the Wabash Cannonball South Fork and home.

What began as a cloudy very cool afternoon turned into sunny comfortable ride to Grand Rapids. The hills along the way on 65 were fun but at times very challenging for this weak cyclist. Jimmie was kind in not to dropping me to far back. Found myself belly breathing often but riding to Grand Rapids was too cool.
Hitting a small town with good eats can be very rewarding. Hitting these kinds of towns during a ride across a state would make the ride more enjoyable.

Finally, two other issues. The HRM was squirrely again at the beginning of our ride. Also, I forgot to start the lap on the Garmin when leaving Grand Rapids; should add about 2 more miles.

MXS: 28.0 mph.

Weather Conditions: Cool and cloudy, later, sunny. Wind mostly out of the north at 10.4 to 11.5 mph with gusts of 18.4 mph.  Min: 61 Avg: 61 Max: 63 ºF.

County Rd C Steady State Intervals

OK...this was a poor attempt to use a better route for intervals that I discovered while biking to work earlier this past week. It was a poor attempt because I failed in reaching my goal due to mechanical difficulties, namely, a flat tire. The presto value was found loose and vented most of the air as I was riding.

I made it down County Rd C, about 11 miles, just past 109. Then upon the realization of a flat, I did the math, turned around and started walking back home, a brisk walk, one that would result in a long enough pilgrimage to realize how and why I failed in my training this day and how proper planning i.e., a CO2 inflator would have saved the day. Oh, btw, that journey would take about 3 hours.

But alas, my fair wife knowing my route and expected ETA got very concern with my lack of a timely return and I was promptly rescued from a plague of blisters upon the souls of my feet when she drove up within the final two miles of said journey.

Oh, well. I will try again for the route is less traveled and there are few stops along the way. Perfect for interval training. Also, I ordered a roomy bike wedge for under the seat that has tools and an inflator with CO2 cartridges.

Weather Conditions: 1643 hours. Mostly cloudy and a calm wind going out and an easterly wind of 9.2 mph during the return; 53 percent humidity.   Avg: 70 ºF.

60-90 min EnduraceMiles 4x6 min SteadyStates

Again, still wrestling with the HR zones suggested by CTS.

Also, had trouble making HR zone goal of 150 which was not an issue during prior intervals. Perhaps this is due to having made several fewer rides over the past month.

Or has my max changed that much that I am a more efficient rider, a monster bike geek? Ehhhh... I doubt it.

More like a fat ladden slob due to fewer rides for the month!!
Weather Conditions: 0856 hours. Wind SSW 8 to 11 with gusts up to 18 mph.  Avg: 74 ºF.

60-90min EM 4x6min SS

 These intervals are Grrreat!!!!

Got my heart rate up to 231. Finally, a payback for all this effort!

Thanks to CTS and Jimmie!

Seriously. Still wrestling with the HR zones suggested by CTS. Also, the max HR was a hardware/software glitch. I pulled over re-wet and re-positioned the HRM and when I was certain it was monitoring properly, I continued with my training intervals.

MXS: 22.7 mph.
Weather Conditions: 0845 hours. Warm and clear. Mostly calm; little wind out of the south.
Min: 62 Avg: 69 Max: 75 ºF

60-90 min EM 4x6 min SS Interval Training

MXS: 20.0.

Weather Conditions: 1143 hours. Warm and mostly cloudy. Started out with 11.8 mph NE winds. The rest of the ride had lesser winds 5.8 to 6.9 mph.
Min: 75 Avg: 75 Max: 75 ºF

60-90 min EM 4x6 min SS intervals.

60-90 min EM 4x6 min SS intervals.

MXS: 21.1



Weather Conditions: 18:51 hours. Warm and clear. Wind falling from 8.1 mph westerly to 3.5 SW.
Min: 76 Avg: 83 Max: 86 ºF