Promise (half) kept

A couple of months ago I gushed about relaunching Cycledork with daily reports about my progress with the Reoch-Zonneveld training program. I've stuck with the program but have neglected my reports. Short version: it's going better than I expected even if it has been an ass kicking one day at a time.

Longer version: I'm impressed that so far the 31 workouts I've done have been progressively more difficult and subtly more ass kicking. As mentioned previously, Reoch-Zonneveld is 50 interval workouts meant to last 26 weeks. My plan was to complete the program in 50 plus days. I started the program, went hard and productively for nine sessions, then had a family health concern (everyone is well — it was benign stuff that had malign symptoms; objective data demonstrates the stuff was benign) that kept me off the bike for a few weeks. So I started from the beginning again in mid June and mostly rode six or seven days a week, the four days I took off last week notwithstanding. The intensity of the endorphin rush merits the obsession.

Data I've gathered, as I expected, indicates I am indeed riding myself back into shape. The 10 pounds I expected to lose over the course of the exercise? Lost. I can go at least an hour anaerobic. My resting heart rate is now typically in the low 50s after being in the 60s at the start of this exercise. If I'm going to time trial Sept. 1, I've still got some work to do, but I'm confident I'm getting it done.

Today's data:
Weight: 143.0
Average heart rate: 157
Maximum heart rate: 183
Music: Squeeze, "Up The Junction"; The Avett Brothers, "Die Die Die"; Gorillaz, "Feel Good Inc."; Janis Joplin, "Call On Me (alternate take)"; NOFX, "The Moron Brothers"; John Fahey, "The Holly and the Ivy/The Cherry Tree Carol"; Patty Griffin, "Rain"; Freddy King, "Sen-Sa-Shun"; Krüger Brothers, "If I Had A Sweetheart"; Jimmy Buffett, "Come Monday"; The Rolling Stones, "Factory Girl"; Jimmy Buffett, "Everlasting Moon"; Guitar Slim, "Things That I Used To Do"; Wynonie Harris, "Lovin' Machine"; Roy Buchanan, "Soul Dressing (live)"; Mahgeetah, "My Morning Jacket"; Pearl Jam, "Evil Little Goat"; Gilberto Gil, "Quilombo, o El Dorado Negro."

The hibernation has ended

I never stopped loving bicycles. I just lost, temporarily, the motivation to write about them. And for that matter, to ride them. More on those things later.

The good news, particularly for me, is that I'm back on the bike and with a specific focus. Over the weekend a friend of mine sent me a pdf of The Reoch-Zonneveld Indoor Winter Workout Program. It's 50 one-hour trainer sessions meant to get racers through the winter. The sessions are progressively more difficult. Since I learned of this document — from this same friend, as a matter of fact — I have been fascinated by it and striven mightily to obtain a hard copy of it. Amazon, eBay, zip. A grand total of 23 hits on Google. So my friend might as well have been sending me cycling's Gutenberg Bible (219,000 Google hits; 21 copies extant). Obviously, I would love to have my own copy but it appears to be as rare as, well, a Gutenberg.

What I'm going to do with Reoch-Zonneveld is ride myself back into shape. I'll probably take a day or two off each week. But for each day I do ride, I'll provide, at the very least, my end-of-ride weight, my peak heart rate during the ride and the music I listened to during the ride. My guess is that by the time I've done all 50 I'll be about 10 pounds lighter and my peak heart rate will be lower. If the stars align, I'll time trial again shortly after I've completed this program. While I'm explaining all that, I'm also going to do some catching up on other topics.

Today, for instance, I weighed 153.4 pounds. I didn't consider heart rate until I was on the bike, so that'll wait until tomorrow. I ended with a decent sweat but wasn't winded. Today's music: Janis Joplin, "Dear Landlord"; Old Crow Medicine Show, "Fall on My Knees"; Hank Williams, "Dear John"; The Brian Setzer Orchestra, "Jumpin' East of Java"; Steve Miller Band, " Rock 'N Me"; Otis Redding, " Cigarettes and Coffee"; African Music Machine, "AM-FM"; Rusty Bryant, "Lou Lou." I cut the music early because the scientist came home and I wanted to be able to hear what she had to say.

Anyway, if you've read this far, thanks. I'll try to make it worth your while to continue.

On the road again

Of the 400-plus miles I've pedaled this month, the overwhelming majority have been cranked out in the privacy of the garage on the trainer. So today was something of a novelty as I was illuminated by sunshine, buffeted by wind, restrained by road resistance and humbled by hills. In other words, it was a real, normal ride. But enough has changed that I could tell it had been a while since I'd been out. Some roads have been repaved. Tobacco is maturing. The blazes for next Friday's Firecracker Ride are already down. That reminded me to practice signalling in case some group lets me catch a wheel — and to hope I catch a wheel to make some of the more inclined sections more tolerable.

Training crisis averted

As I breezed along Old Apex Road just north of High House Road this morning, the zip ties on my cadence counter failed and the cadence counter dropped into the road. Within 10 seconds I was off my bike and moving back toward the flat, half-dollar sized device. I needed four cars to pass before I could retrieve it. Three cars went beside or over the counter. The fourth car, with me about 15 feet away, crunched it. Shades of the Garmin 301. I affectionately picked up the pieces, completed my ride and went immediately to Performance. Not only did they have a counter, it was on sale. Not having the counter would put a major crimp in my workouts, as I use it to determine speed and distance on the trainer. I also use it as a reminder for what gear I'm in on the road.

Business casual rehearsal

I still have a lot left to learn about aero bars. My brother in law — props to him — and I went out this route so I could try 10 miles with the aero bars and skin suit. I also pulled off the seat bag and the bottle cages. My legs aren't shaved because over the 10 miles at Lowe's Motor Speedway the hair amounts to 2.4 seconds. If I come in behind somebody by 10 seconds or fewer once I've been to Lowe's, I shave. Also I don't have a time-trial helmet yet.

Anyway, the bike is harder for me to handle with the aero bars. I also came out of the aeros when I was going up hill or had a car tailing and not passing. I slowed myself several times by not shifting into a higher gear before I went back into the aeros. My posture was pretty crappy (evidence forthcoming) and the wind was not favorable. Bottom line: 27:41.1. I wouldn't have been last with that time at Lowe's but I know I can go faster than that — without aerobars. At least two more rehearsals are planned before April 30 and I hope at least one of them can be dress. The most significant variable is the bars so I'm convincing myself that speed is just a matter of settling in and learning how to use them.

Gearing up

I picked up and installed aero bars, Profile Design Airstrykes, today. The installation was cool because I got to use my torque wrench and buy some hex drivers for it. I also tweaked my seat height and position. The good news so far is that my hands don't fall asleep the way they do when I'm in the drops for prolonged periods. Nevertheless, using the bars will take some getting used to. Based on my trainer ride, I'm going to be slower before I'm faster. I also really notice when I'm not keeping my knees aligned. I also have no idea about my posture. For all I know I still look like Quasimodo. Anyway, it's pretty official now: I've spent too much money preparing to time trial not to do so. If I get anything else, it'll be shoe covers and perhaps a spare razor to shave my legs. The goal is still to not finish last in my age group. We'll see what happens. The next event is April 30.

This time — I'm serious — I think I mean it

Many of you know that I've been threatening to participate in the time-trial series at Lowe's Motor Speedway. Well, my skinsuit — the garment at right — arrived today. If nothing else I can say that I can fit into a men's extra small garment. The scientist said I don't even look close to ridiculous. Though very tight — there's reason it's called a skinsuit — it is amazingly comfortable. To supplement a response to ladymacsquish, the conventional wisdom about bibs and singlets fitting better is true. I wore it tonight while I did an hour on the trainer and it felt good even though it was straight out of the package. Getting it over my shoulders, both on and off, was a challenge but not even close to insurmountable. I have a few more investments to make and many more hours on the trainer and road before I spend a Wednesday in Charlotte but I think the day is approaching.

Alternative miles

Maybe not all miles are created equal but every mile has value. That's just another way of saying that I've started using my trainer again when the weather or clock don't suit my needs. Trainers, or at least my trainer, have downsides: no wind, no forward movement, no realistic road resistance, no mercy on tires, no easy way to measure speed or faux mileage. Advantages, however, include the abilities to: accurately start and finish rides at specific times, maintain specific cadences, use music as a training tool, avoid wind's less savory aspects.

The trainer is also an opportunity for recycling used or otherwise unusable gear. For instance, the tire problem can be alleviated by keeping a trainer wheel with a dedicated tire. The wheel is cracked and thus unsafe for the road; attached are an old cassette and a tire with a shim over a large puncture to go with a patched tube. Without the trainer those items would hold little value and the scientist would have strongly suggested I pitch them.

On my trainer at least, there is no direct and simple way to calculate speed and distance. Fortunately, my computer's cadence counter still functions, since it records pedal strokes and not wheel revolutions. Thus speed and distance can be inferred using arithmetic and knowing cadence and gearing.

Today's a perfect trainer day. It's raining, I have errands to run but I'm still itching to pedal. At 2:30 p.m. my iPod and I will mount up and crank out 45 to 50 "miles." Yes, I do count those miles along with road miles when the end of the month rolls around. Since I don't yet have a heart-rate monitor, I'll be shooting for cadence targets for certain lengths of time with the trainer set at a specific tension. Hüsker Dü and Led Zeppelin will be my companions as I spin.

My own private time trial

As I mention in this post, this 9.35-mile back-and-forth fills the bill when I want to ride hard — for me — but not long. In the original post, I said I wanted to bring this one in 30 minutes or less, with emphasis on less. Today I came in at 27:51.9: 20.13 miles per hour, after two rides last week that blasted through the half-hour barrier. While for an overaged schlepp I'm thrilled and proud of my 20.13 mph, I'm also willing to put my effort in some context. David Zabriskie holds the Tour de France time-trial record at 33.97 mph over a course of 11.8 miles in 2005. I don't expect to race Zabriskie any time soon. Even with his longer route he will have finished his first beer by the time I join him. Figuratively, anyway, since he probably hasn't enjoyed a beer and cheeseburger in a much, much longer time than I have.

Something to aspire to

I found this in the Cycling Plus forum. Some day.

CD's Saturday cycling tip: float away

There's a reason why every cycling-information source browbeats us about staying hydrated. If you don't you'll, at the very least, feel crappy on and off the bike. My own cautionary tale: I took the week off and rode the 2100 a grand total of once. I was out of town for a couple of days. Most of the rest of the time I just slept late, had a headache, read baseball blogs (here's a favorite) and lifted weights. I was eating the way I usually do — coffee and fruit for breakfast; peanut butter and fruit for lunch; nuts, dried fruit, cheese and crackers to snack on; and whatever was for dinner, typically with a beer or two. So what was missing? Water. Lots of water. I've always got a pint of water going at my desk at work but I've kept cycledork central unusually arid. Jacking up my fluid intake over the last 36 hours has done wonders for my headache and my mood. See you on the road.