Archive for March, 2010

Intervals after Running

March 30, 2010 10:07 pm

After a few days of wonderful weather, the temperatures had turned to the cooler side and there was some threat of rain.  So this morning we decided to go for a run instead of bike.  The original plan was to go 6 miles, but after 4 miles into the run, Anne thought she might want to do 8, so that is what we did.  I still felt like I needed some more exercise.  Since the weather was now a bit warmer and no rain yet, it sounded like a good chance to do my interval training.

When I would train for marathons, I liked to do weekly speed work, either a tempo run or intervals.  While I might do quarter mile repeats when getting ready for a 10K distance race, for the marathon I found mile repeats worked well for me.  I could only do about 4 of them, since that meant 4 miles running well over my lactate threshold.

For cycling I patterned a similar workout.  Since it took me about 6:45 to 7:00 minutes to run the mile repeats, I duplicated that with 7 minutes flat out on the bike, followed by an easy 4 minutes.  I choose a relatively flat course that included a couple miles of warm-up from our house and then a straight shot, with no need for stop signs or traffic lights during each of the 7 minute intervals.  The blue sections on the map are the intervals done at speed and the red sections the recovery portions.  From the map it would as if I could fit in a 5th interval at the end, but there are too many stop lights and I am way too tired to try a 5th one.  It seems as if all I can do is ride the 4.5 miles back home.

You can see the four intervals, followed by the recovery period from this heart rate curve.  I tried to get into Zone 5 on each interval (for myself that means 167 bpm or higher), sometime I was able to do except for the 4th interval where the 8 mile run and the prior 3 intervals were finally taking their toll.  At some point your legs and can’t push the heart as much as the heart can deliver.   I have my Garmin Edge 500 setup to show the heart rate zone I am in, which works well for this type of workout.

Using a circular course allows me to average the 4 segments so as to somewhat cancel the effect of the wind.  This allows a comparison between different dates.  I have kept this table at the bottom to show those.  With the 8 mile run before, I was not able to quite do the same average speed.  There was also a strong headwind on some sections, a penalty you never quite get back on the other sections.   Since this is for training, the actual speed is not as important as getting my heart rate up sufficient to exceed my lactate threshold, with a short recovery and then a repeat.  This is the best way to improve one’s lactate threshold.

Cycling Interval Training History

Flat Loop Hecker Pass, Watsonville Road, Santa Terresa.
7 minute fast, then 3.5 minutes easy
Lap
Time
Dist
MPH
Max HR
Avg HR
3/30/10 No Aerobars Windy After 8 mile run
1 7:01 2.10 17.9 171 159
2 7:02 2.38 20.3 169 162
3 6:44 2.58 23.0 167 160
4 7:16 2.60 21.5 166 159
Total 28:03 9.66 20.7 168 160
2/16/10 Tandem
1 7:00 2.598 22.2 168 160
2 7:00 2.008 18.6 171 164
3 7:00 2.548 21.9 169 163
4 6:30 2.843 26.2 167 160
Total 27:30 9.997 22.2 172 162
7/14/09 No Aerobars
1 7:01 2.537 21.7 168 161
2 7:00 2.555 21.9 174 166
3 6:58 2.548 21.9 173 166
4 7:00 2.728 23.3 171 165
Total 27:59 10.368 22.2 172 165
2/23/2009
1 7:01 2.117 18.1
2 7:01 2.328 19.9
3 6:26 2.583 24.1
4 7:31 2.734 21.8
Total 27:59 9.762 20.9
4/4/2008
1
7:01
2.507
21.4
162
155
2
7:00
2.449
21.0
159
153
3
7:00
2.406
20.6
156
151
4
6:44
3.011
26.8
153
150
Total 27:45 10.373 22.4 158 152
3/13/08
1
7:01
2.277
19.5
161
155
2
7:02
2.528
21.6
159
154
3
6:46
2.361
20.9
158
152
4
7:02
2.733
23.3
158
151
Total 27:51 9.899 21.4 159 153

Harvey Bear Ranch Ride

March 23, 2010 10:00 pm
Harvey Bear Ranch Ride

It seems like months since I have been on a mountain bike so I was glad when the weekly MTB rides at Harvey Bear Ranch started up again.  HBR is close by and easy to get to and the trails, although somewhat steep in places, are not that difficult.

About 6 of the “Nightriders” showed up for the ride.  It was great weather, even though we are still in March.

I took my new Garmin Edge 500 on the ride and was able to later download the data and get a map of where I went.  I had to cut the ride short today because it was my birthday and we were going out to dinner.

I uploaded the data file to a website called Strava.  You can see all the details here.  It lets you name some of the climbs you discover with the Garmin GPS.  I needed to figure out the name of the major climb we did, so I found this map of Harvey Bear Ranch and saw the name was Harvey Bear Trail.  Click the image below to download the full Harvey Bear Ranch map.

Here is a short video I took.