We had more snow here a couple of days ago. Big fat flakes, about 1-2 inches accumulation and it should all be gone by tonight when the freezing rain comes. Just the perfect storm to keep me off the bike and move me indoors (again).
I have been pretty consistent about my training. I have scheduled my off days around my time with my daughters and spent quite a bit of time on the trainer. The intervals are hard but rewarding. Really what keeps me focused is my yoga practice. By taking the time for the mental rejuvenation that yoga provides I have found my motivation is not wavering as it has done in the past.
My recovery is also faster, or at least it feels faster. My waking pulse rate is lower after I finish my workouts with a 30-45 minute yin practice. My muscles seem less sore than they should. I can't really quantify the feeling, but I have pushed myself pretty hard and I don't find my muscles feeling it so much the next day.
Speaking of Yin Yoga (all respect and honor to Paul Grilley and his partners for bringing Yin Yoga to the people), I do not think there is a better way to actively recover from strenuous exercise. Holding an asana with good form for 3-5 minutes (each side if it is an asymmetrical asana) seems to open the nadis and release the lactic acid buildup much more effectively than any other technique I have used. After a really long ride of, say 240 miles, a simple asana such as "legs up the wall" seems to clean out the muscles and allow you to finish the 600 KM brevet the next day with pretty fresh legs. It also really help me to sleep. Supine twists and legs up the wall do not elevate heart rate, an important consideration before bed. The release I get in my back after doing these asanas is astounding and sleeping with an open spine is wonderful.
For the record, tonight I did 1:50 on the trainer, holding my heart rate between 145 and 151 (1:36 in zone, according to my HRM), with seven reps of what Chris Carmichael calls "Power Starts" or something like that. I feel great, but I always seem to after any form of riding, even inside. Two hours is a long time to spend on a trainer, but Bob Dylan and Jimi Hendrix help the time go.
Namaste.
Thursday, January 29, 2009
Friday, January 23, 2009
Training notes...
My cardio foundation is still pretty good from the fall. Here in Portland I am able to ride year round so the base cardio fitness level doesn't drop as much as it did when I lived back east and had to contend with an actual winter. We had a little snow storm here and the whole city shut down. Where I grew up it wouldn't warrant anything more than a mention during the weather on the ten o'clock news. Here in Portland it was the only subject on TV for a week. Regular programming was stopped because there was snow. It was kind of funny. I rode my bicycle almost every day of the "Blizzard of 08".
Anyway, I have now started interval training at the Multnomah Athletic Club, where I work as a Chef. The club has a pretty good spinning and cycling program and I have unobtrusively weaseled my way into it. I also teach Yoga for Cyclists at the club, so it wasn't too hard to do.
The intervals have so far kicked my ass. I am just starting and it is always like this when you jump into a new, more demanding phase of your training. One really good thing that happened concerned the saddle on the stationary bike I use for intervals. The original saddle completely sucked. It was too soft, too wide in the wrong place and made my ass hurt more from a 45 minute interval session than a 375 mile ride on my randonneuring bike's saddle. Because I work there (and because I am a Chef and can bribe people with food) I acquired a spare seat post for the stationary bike that I can keep, so I am now using my own saddle. It is an old Brooks Team Pro, perfectly broken in. The members that have noticed all ask how a seat that looks so uncomfortable can be more comfortable than a three inch thick gel seat. I just tell them that it is about support, not padding. I know they don't believe me, but I still try.
My heart rate monitor picks up interference from my MP3 player. My peak heart rate makes sense, but I doubt my minimum heart rate is really 35 bpm. I am searching for a different heart rate monitor because of that. Oh, and the strap continuously searches for the receiver and runs the battery down very quickly. Maybe I will get a new heart rate monitor when my REI dividend comes in in March. Decisions, decisions...
The recovery aspects of yoga have really helped with the increased intensity of the interval workouts. I focus on Yin Yoga on the days I do intervals and a smooth, two breath Hatha Flow on the other days. I also commute by bicycle every day, so I get a good mix with enough recovery to maximize the interval benefits. Soon I will start thrice-monthly centuries and add an additional recovery day into the mix.
So far I have brought my weight down to 180 lbs. I will try to keep it right there for training and drop five to six lbs. for the race. Being 6'2" I like to keep a little more weight during training. Then I try to drop a couple pounds right before an event. I will start the drop around the end of May and do it slowly. 174 is the target.
More updates later. Namaste
Anyway, I have now started interval training at the Multnomah Athletic Club, where I work as a Chef. The club has a pretty good spinning and cycling program and I have unobtrusively weaseled my way into it. I also teach Yoga for Cyclists at the club, so it wasn't too hard to do.
The intervals have so far kicked my ass. I am just starting and it is always like this when you jump into a new, more demanding phase of your training. One really good thing that happened concerned the saddle on the stationary bike I use for intervals. The original saddle completely sucked. It was too soft, too wide in the wrong place and made my ass hurt more from a 45 minute interval session than a 375 mile ride on my randonneuring bike's saddle. Because I work there (and because I am a Chef and can bribe people with food) I acquired a spare seat post for the stationary bike that I can keep, so I am now using my own saddle. It is an old Brooks Team Pro, perfectly broken in. The members that have noticed all ask how a seat that looks so uncomfortable can be more comfortable than a three inch thick gel seat. I just tell them that it is about support, not padding. I know they don't believe me, but I still try.
My heart rate monitor picks up interference from my MP3 player. My peak heart rate makes sense, but I doubt my minimum heart rate is really 35 bpm. I am searching for a different heart rate monitor because of that. Oh, and the strap continuously searches for the receiver and runs the battery down very quickly. Maybe I will get a new heart rate monitor when my REI dividend comes in in March. Decisions, decisions...
The recovery aspects of yoga have really helped with the increased intensity of the interval workouts. I focus on Yin Yoga on the days I do intervals and a smooth, two breath Hatha Flow on the other days. I also commute by bicycle every day, so I get a good mix with enough recovery to maximize the interval benefits. Soon I will start thrice-monthly centuries and add an additional recovery day into the mix.
So far I have brought my weight down to 180 lbs. I will try to keep it right there for training and drop five to six lbs. for the race. Being 6'2" I like to keep a little more weight during training. Then I try to drop a couple pounds right before an event. I will start the drop around the end of May and do it slowly. 174 is the target.
More updates later. Namaste
Wednesday, January 21, 2009
Tonight I officially registered for the Race Across Oregon. It is a 525 mile race with approximately 40000 feet of climbing. This is what I have been training for for over one year. I hope to do well enough to qualify for the Race Across America. I actually just want to finish. I would also like to finish under the cutoff time. Then I will shoot for the RAAM qualification. Still, the real goal is to qualify for RAAM, so here goes.
My training will be tough. While the weather is less conducive for outdoor cycling, I will do interval training at the MAC (where I work). I am trying to get an extra seat post for a stationary bike so that I can use my own saddle. Once a week I want to do a long ride, probably 75-100 miles. Three of those a month would be good. I am also using my brevets as training.
But most importantly is yoga. My training is all centered around my yoga practice. This is the off season, so my yoga is much more vigorous than it will be right before the event. As I progress I will deepen the mental practice and as I get much more intense on the bike, I will focus on release through asana and really focus on pranayama.
525 miles in around 35 hours is pretty rough, but I am determined to do it.
Wishing everyone all the best, Namaste.
Jim
My training will be tough. While the weather is less conducive for outdoor cycling, I will do interval training at the MAC (where I work). I am trying to get an extra seat post for a stationary bike so that I can use my own saddle. Once a week I want to do a long ride, probably 75-100 miles. Three of those a month would be good. I am also using my brevets as training.
But most importantly is yoga. My training is all centered around my yoga practice. This is the off season, so my yoga is much more vigorous than it will be right before the event. As I progress I will deepen the mental practice and as I get much more intense on the bike, I will focus on release through asana and really focus on pranayama.
525 miles in around 35 hours is pretty rough, but I am determined to do it.
Wishing everyone all the best, Namaste.
Jim
Sunday, January 18, 2009
The Randonneuring Season Approaches
During my second Portland winter I have retreated toward a smooth, heatbuilding sequence to maintain strength in my quads and glutes and help fight the rain-induced lethargy that always lurks about during those chilly, dark days off from working and riding. I am a chef in my rent-paying job and winter means more parties and more business in general. So the less than ideal weather (bike-wise) coupled with the increase in work responsibilities leads to a desire to sit around the house on my (few) days off, sipping tea and reading books by the wood fired stove.
When I feel tempted by this slothful siren I unroll my mat and do the following sequence.
Seated breath awareness - A few moments of conscious breathing, sitting cross-legged on the floor.
Neck circles - Imagine a paintbrush attached to the end of your nose and your job is to paint a circle on a canvas directly in front of you. Start with a very small circle that gradually gets bigger and bigger, until you are painting across your lap, but do not paint the ceiling. Painting the ceiling creates compression in your neck that should be there. Start in one direction (say clockwise) and then paint in the other direstion.
Cat/Cow tilts - Transition to hands and knees, gaze is between your hands. On an inhale, drop you hips and sway your back (looking like a cow in a field), bringing your head up last and only to look straight ahead. Do not try to look to the ceiling (this creates the same neck compression as described in the previous exercise). On the exhale, slowly arch your back (like a scared cat on Halloween) bringing your gaze towards your navel. Repeat this for several breaths.
Downward Facing Dog - Tuck your toes under and press back into downward facing dog (Ado Muhka Svanasana). "Walk" you dog by rising up on both tippy-toes, bending first one knee and then the other. Come back to the toes and bend both knees and then slowly lower the heels toward the floor. Take special care to keep the upper arm bones rooted into the shoulder sockets. Keep a slight "inward rotation" to the arms (counterclockwise with the right arm and clockwise with the left arm). Look between the hands and step or jump your feet between your hands. Raise your torso to be at 90 degrees to your thighs on an inhale and as you exhale...
Utanasana - keep a slight bend to the knees (a micro-bend, just off of locked) and fold over forward, allowing gravity to pull your upper body toward the floor. Inhale and come up halfway with a flat back and as you exhale, fold over again. Hold this for several breaths. This stretches the hamstrings and is a great way to start the day. After holding for several breaths, on an inhale, bend the knees and come up to standing. Bending the knees here helps protect the lower back from strain.
Putting it all together...
From standing, inhale and raise your arms over head. As you exhale, do a swan dive, with a flat back, over into utanasana (previous asana). Inhale and come up halfway with a flat back. As you exhale, place your hands to either side of your forward foot and step or jump your feet back into plank position (just like the top of a push up). On an inhale, take a giant step forward with your right foot, keeping your left foot back, heel lifted. Make sure your second toe is pointed straight ahead and (this is important) your knee is directly above or (better yet) slightly behind your ankle. Come up into a high runners lunge. Keep your back (left) heel lifted, but moving toward the wall behind you (not up on your toes). Hold for five breaths. On an exhale lower your hands to either side of the forward foot and return to plank. Hold for a breath or two then take a giant step forward with the left foot and repeat the runners lunge on the left side. Cycle back through plank, lower all the way to the floor for a cobra. While bringing the shoulder blades back and down, as if you were holding a pencil between them in the center of your back, extend your spine on the inhale to raise your torso, only slightly using your hands. On the exhale, raise your hips up back into adho muhka svanasana (downward facing dog). On the next inhale, look between your hands and step or jump your feet between your hands. Come up halfway with a flat back and then exhale and fold forward (utanasana). Take a big dip with your knees and extend your arms out to the side, leading with the thumbs as you come back up to tadasana (mountain pose). Repeat this sequence three to five times.
This is based on a classic asana sequence known as a sun salutation. It builds tapas (heat) and engages your major cycling muscles in a natural way. I feel it is much better than leg presses for keeping those glutes and hamstrings strong and loose.
Thanks for visiting and namaste!
When I feel tempted by this slothful siren I unroll my mat and do the following sequence.
Seated breath awareness - A few moments of conscious breathing, sitting cross-legged on the floor.
Neck circles - Imagine a paintbrush attached to the end of your nose and your job is to paint a circle on a canvas directly in front of you. Start with a very small circle that gradually gets bigger and bigger, until you are painting across your lap, but do not paint the ceiling. Painting the ceiling creates compression in your neck that should be there. Start in one direction (say clockwise) and then paint in the other direstion.
Cat/Cow tilts - Transition to hands and knees, gaze is between your hands. On an inhale, drop you hips and sway your back (looking like a cow in a field), bringing your head up last and only to look straight ahead. Do not try to look to the ceiling (this creates the same neck compression as described in the previous exercise). On the exhale, slowly arch your back (like a scared cat on Halloween) bringing your gaze towards your navel. Repeat this for several breaths.
Downward Facing Dog - Tuck your toes under and press back into downward facing dog (Ado Muhka Svanasana). "Walk" you dog by rising up on both tippy-toes, bending first one knee and then the other. Come back to the toes and bend both knees and then slowly lower the heels toward the floor. Take special care to keep the upper arm bones rooted into the shoulder sockets. Keep a slight "inward rotation" to the arms (counterclockwise with the right arm and clockwise with the left arm). Look between the hands and step or jump your feet between your hands. Raise your torso to be at 90 degrees to your thighs on an inhale and as you exhale...
Utanasana - keep a slight bend to the knees (a micro-bend, just off of locked) and fold over forward, allowing gravity to pull your upper body toward the floor. Inhale and come up halfway with a flat back and as you exhale, fold over again. Hold this for several breaths. This stretches the hamstrings and is a great way to start the day. After holding for several breaths, on an inhale, bend the knees and come up to standing. Bending the knees here helps protect the lower back from strain.
Putting it all together...
From standing, inhale and raise your arms over head. As you exhale, do a swan dive, with a flat back, over into utanasana (previous asana). Inhale and come up halfway with a flat back. As you exhale, place your hands to either side of your forward foot and step or jump your feet back into plank position (just like the top of a push up). On an inhale, take a giant step forward with your right foot, keeping your left foot back, heel lifted. Make sure your second toe is pointed straight ahead and (this is important) your knee is directly above or (better yet) slightly behind your ankle. Come up into a high runners lunge. Keep your back (left) heel lifted, but moving toward the wall behind you (not up on your toes). Hold for five breaths. On an exhale lower your hands to either side of the forward foot and return to plank. Hold for a breath or two then take a giant step forward with the left foot and repeat the runners lunge on the left side. Cycle back through plank, lower all the way to the floor for a cobra. While bringing the shoulder blades back and down, as if you were holding a pencil between them in the center of your back, extend your spine on the inhale to raise your torso, only slightly using your hands. On the exhale, raise your hips up back into adho muhka svanasana (downward facing dog). On the next inhale, look between your hands and step or jump your feet between your hands. Come up halfway with a flat back and then exhale and fold forward (utanasana). Take a big dip with your knees and extend your arms out to the side, leading with the thumbs as you come back up to tadasana (mountain pose). Repeat this sequence three to five times.
This is based on a classic asana sequence known as a sun salutation. It builds tapas (heat) and engages your major cycling muscles in a natural way. I feel it is much better than leg presses for keeping those glutes and hamstrings strong and loose.
Thanks for visiting and namaste!
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