Tuesday, April 7, 2015

Spinning bike workouts

My foot is injured post Gorge Waterfalls, so spending some time on the spinning bike. Workouts (posting here for easy location):

Trainer Speed Pyramid

Focus is on higher cadence/speed intervals above lactic threshold.
Warm-up: 15 minutes
6 min easy spin
5×30 sec ON/30 sec OFF high cadence intervals in small chainring.
Cadence should be above 100 RPM without rocking on the saddle during the
ON segments. Upper body should stay still, while the legs do the work.
This will make the time pass quickly during warm-up and to also quickly
elevate the heart rate. It will also set you up for the fun of the main
set. OFF should be easy spin.
4 min easy spin, prep mind for main set.

Main set: 26 minutes
1 minute ON /1 minute OFF
2/2 minute, 4/4 minute, 3/3 minute, 2/2 minute, 1/1 minute (the same time ON and OFF).
All of the ON intervals are done slightly above the functional threshold (FT, the maximal pace you can sustain for an effort of approximately 60 min in duration). If you have a power meter, it’s recommended to perform a 20-minute (or similar) power test to determine zones and your FT.
On the perceived effort scale (1-10), the ON intervals would be ~9 out of 10. Heart rate should be monitored but it is not a precise tool to use for effort for this specific workout. However, it’s always recommended to analyze all training data after the workout for any pacing/effort modifications that may help with consistent training.
Use your gear of choice to maintain a cadence above 90 RPM for the ON intervals.
Cool-down: 5 minutes
If you have more time, it’s recommend to flush the legs for at least 10–15 minutes.
Additional post-workout exercises: hip flexor stretching and foam roller/trigger point for sore spots.

Tabata Intervals

Named after Japanese exercise physiologist Izumi Tabata, this brutal interval set is the most time-efficient cycling fitness builder ever created. Warm up with at least five minutes of easy spinning. Next, increase the tension or gear ratio and sprint for 20 seconds. Now stop and rest passively for 10 seconds. Complete eight all-out sprints of 20 seconds followed by 10-second passive rests.
If you’ve done the workout right and held nothing back in those short intervals, you will find yourself breathing harder than you ever have in your entire life after the eighth and last sprint. A cool-down of easy spinning is optional.
In one study, a period of Tabata training increased the VO2 max of trained athletes by 14 percent and their anaerobic capacity by a whopping 28 percent.

Power Workout:

15 minute warm up, 8 x 2:00 hard / 2:00 rest, cool down
15 minute warm up, 6 x 3:00 hard / 3:00 rest, cool down

Friday, April 3, 2015

Summer plans and little bit of WS frustration ;)

I learned a lot about myself during last weekend at Gorge Waterfalls. I already knew that I am strong (I've never said that I am humble, just strong ;)) when it gets to long and hard courses, especially if bad conditions are added to equation as a cherry on top. Last weekend I learned that I can be competitive not only in some local events, but with the top level elites like Michele Yates and Joelle Vaught. Many what-ifs passed in my head when I was thinking about my Black Canyon 100K DNS and finishing times there comparing to Gorge, with Black Canyon definitely being much easier course (much hotter too though). It doesn't mean anything today, since I finished 3rd at the Gorge and I did not get in to Western States (only first two did), something I wanted and did not want to at the same time. But depending on how things are going to play out I am probably going to give MUC a shot next year, trying to get that spot through the MUC events - the most prestigious and the right way of doing it for someone who considers herself competitive.

Now let's forget about Black Canyon, Gorge, Western States and MUC, because it's all doesn't matter this year (except for my friend Slava running it, and I will be so cheering for him!), there is a big news that makes this year different and so exciting. This was a very little snow winter, Washington pass has opened today, and we expect the snow to be gone from the high country as early as May or June! I am going to race Cruel Jewel 50M in Georgia in May and then I am free of racing till the end of July, there my 4th run of White River 50M is going to happen. I wanted to make a list of the backcountry stuff that I wanted to do for the last two years since I became a more or less decent trail runner.

  1. PCT section J: Stevens Pass to Snoqualmie Pass - 70-ish miles, probably in two days fastpack. I'd like to do a single push, but unsupported it's going to be painful, and Nikolay won't agree.
  2. Run around Mt St Helens - about 50K (there's official 50K race on that course, but timing is wrong), must be available early this year
  3. Run around Mt Hood - 40-something miles single push, must be available early this year
  4. Run around Mt Rainier - permits pending, one week after White River, 3 days fast pack.
  5. Enchanted Valley in Olympic NP - want to do a two days fastpack, because it's just too stupid to not stay there overnight, considering the out and back course and a long drive.

What else? TBD.