Athletes generate more data than ever, and the number of ways to slice and dice the information continues to expand. There are times when information overload can do you more harm than good, and most commonly that time is right in the middle of your workout. My advice is to focus on a smaller subset of information during your ride, and save most of the analysis for your post-ride download – whether that’s with a coach or on your own. When it comes to the information you want to focus on, here are a few recommendations:
This is the obvious one, but it’s only relevant if you’re going out for a structured workout. During an interval workout, remember that VO2 intervals (PowerIntervals on the bike, Fartlek intervals or track workouts when running) are max efforts. Rather than gauge your efforts on the numbers in real-time, you’re more likely to get the most of the workout by opening up the throttle and going for it, and then looking at the data to make sure your efforts are consistent from interval to interval. If it’s more of an aerobic tempo or lactate-threshold interval set where the efforts are longer and the intensities more sustainable, then you want to use your heart rate/power/pace data to stay within the appropriate range.
- CTS Spring Coaching Promotion: Ends Monday!
- Q&A with Tour de Cure: I’m the National Spokesperson for the American Diabetes Association Tour de Cure this year and did a radio media tour and Q&A this week.
- No-Climb Climbing Workout: From a Bicycling Magazine column I wrote a while back. Good workout for those of you who want to climb faster but live somewhere without good training hills.
- Fall Ironman Races: Why Stop at one Ironman this year? Do a Fall 2012 Ironman, we have coaching/camp options that include race entries.
- Tour of Utah Race Experience: August 7-12. Our proven Race Experience program, at the Tour of Utah!
- La Ruta Race Experience: Come race across Costa Rica with CTS! Three packages to choose from.
- Brevard Climbing Camp: May 16-19. Spectacular climbs, twisty descents, and quiet roads!
- American Diabetes Association Tour de Cure: Exercise and diet have a huge impact on the prevention and treatment of diabetes. Join me in the fight against diabetes!
Kilojoules for volume:
On the bike, setting a goal for your daily or weekly kilojoules can be a good way to gain a better understanding of the work you’re actually doing. If you’re a person who generally looks at your average pace or average power as the marker of whether an endurance ride was “good” or not, focusing on kilojoules would be a useful exercise. Due to a metabolic and mathematical coincidence, you can generally view kilojoules of work done on the bike to be roughly equal to the calories burned to produce that work. Perhaps more important, you can use kilojoules to standardize your endurance rides. Depending on the wind conditions, the size/composition of the group you’re riding with, or the amount of climbing you’re doing, a 1500-kilojoule ride could take 90 minutes or nearly three hours. Fast group rides can sometimes be deceptively easy, when viewed in terms of kilojoules. If the speed is high but the group is large and you’re spending most of your time in the draft, your actual workload may not be very high. In contrast, during solo ride into a headwind you may rack up kilojoules faster, despite struggling along at a low speed. How many kilojoules should you aim for? Look at your goal events, if you have power files from previous ones. To have the endurance to complete your goal event at the same or greater performance levels, you need to build up to those kilojoule levels again.
I’m not talking about your pace on a particular climb, or even how many vertical feet you ascended during your ride. I’m talking about how much time you spent going uphill. This is particularly important for athletes who will be competing or participating in long events that feature a ton of climbing; like the events on the Endurance Bucket List (Leadville 100, La Ruta, Tour of California, etc.). For instance, I know that at roughly 9-hour pace at Leadville, I’ll spend more than 2.5 hours on extended climbs (not including small rollers). So in training I plan some routes that pack 2.5 hours of climbing into a 4- to 5-hour ride. The pace and power outputs don’t correlate all that well between these workouts and race-day performances because of variations in recovery and riding time between climbs, but it’s important to understand how your body – and brain – will act after 2-plus hours of grinding uphill.
A word of warning:
We like to try out a lot of different training technologies here so we can help athletes understand how to use them. We’ve been busy putting the new MOTOACTV from Motorola through its paces (the GPS is great and syncing to multiple ANT+ and Bluetooth devices is ridiculously easy), and we’ve been having a lot of discussions with athletes about their constant urge for ‘personal bests’. There are plenty of ways to track your pace or performance markers over known terrain. The trouble comes when athletes let their egos get the better of them. It is not wise to attempt to set a new PR on your favorite local hill every time you go up it. And if you know that you simply can’t bear the thought of posting a slow time because today’s a recovery ride or an endurance ride, then do yourself – and your coach – a favor and don’t track that information for those training sessions!
Have a Great Weekend,
Carmichael Training Systems