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Training Camp Dos & Don’ts 01

Published by Q Field-Boden

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With Majorca just around the corner there were some timely tips in the February 26th edition of "Cycling Weekly" - here is some of the advice:

Do:
Have a rest day. When you only have a limited time to train but the sun is shining and the mountains beckon, it’s tempting to smash out the miles every day that you can, but a midweek rest day will allow you to continue to train hard in the latter part of the camp rather than accumulating increasing amounts of fatigue.

Don’t:
Put your shoes in with your bike. If your bike goes missing you lose your shoes too. It’s a good idea to pack shoes, pedals and helmet in your hand luggage so if your bike is delayed you can still hire one and not miss a valuable day’s training.
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How Recovered Are You?

Published by Q Field-Boden

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As we all know in order to get the best out of our training it is important to not only train at the correct intensities and durations but also to ensure that we recover properly between training sessions. Another factor in all this is how do we gauge our training efforts, do we use power meters if we have them, do we use heart rate monitors if we have them or do we just ride on feel as they did in the good old days?

I do not pretend to have the answers to all these questions but I thought a little bit of data might just be of interest to illustrate just how easy it is to get tripped up in the recovery - heart rate - intensity melting pot. To illustrate my point I conducted a small experiment which was designed to guarantee that I completed a training session when I knew I was not recovered and to gather some heart rate data to illustrate my point whilst keeping other factors constant.

What I did was complete two IDENTICAL workouts, each lasting 65 minutes. My power outputs were absolutely identical during both sessions. Identical power outputs for both sessions were ensured by using a VELOtron (RacerMate) running in ergo trainer mode, the trainer controlled the wattages precisely throughout and the wattages during both sessions were identical, both sessions being controlled by the same control file. The session consisted of a lengthy period riding at a steady intensity and every four minutes there was a one minute effort at a substantially higher intensity before the load returned to the steady state, there were ten such efforts during the sessions. Heart rate was recorded throughout both sessions so that comparisons could be made and the data plotted and compared using Golden Cheetah v3.1.

The two sessions were performed on the same day and there was a period of approximately five hours between the two sessions.

Below is the chart showing the cadence, speed and heart rate traces for the two sessions. The pale blue heart rate trace shows the heart rate trace for the second session performed, as you can clearly see the heart rate during the second session was consistently, and unsurprisingly, higher.


The average heart rate for the first session was 136BPM, the average heart rate for the second session was 145BPM. Bear in mind that the power outputs for these two sessions were IDENTICAL, the only variable was my state of recovery. The percentage increase in average heart rate for the two sessions was 6.6%, that doesn’t sound too much, does it really matter?

It does matter if you are using heart rate to set the intensity of your workouts. To illustrate I plotted my heart rate distribution by training zone for these two sessions, the results are shown below:

Session 1

Session 2

As you can see the fact that I was less recovered for session two than for session one five hours earlier has changed the apparent training intensity of the workouts in terms of time spent in HR training zones completely. What was, in HR terms, a predominantly endurance (L2) session the first time it was done has become a predominantly tempo (L3) session when performed five hours later, remember THE POWER OUTPUTS WERE IDENTICAL.

The message is, do consider your state of recovery or fatigue when attempting to reach specific workout intensities if those intensities are set by heart rate data, if you do not you could easily end up doing a session which is, in power terms, a lot harder or easier than it was intended to be!




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The RacerMate Forum - VELOtron - RacerMate One

Published by Q Field-Boden

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There is an ongoing discussion on the RacerMate forum about the lack of software development to support users of the VELOtron cycle trainer, these were my thoughts, posted today.

KEYWORDS: RacerMate, CompuTrainer, VELOtron, PerfPRO, Golden Cheetah, TrainerRoad

-> CharleyR

I applaud your efforts to bring some clarity to things. One of the major issues is the apparently never-ending "under discussion" "being worked through" "under consideration" responses we always seem to be stuck with. I would certainly feel very differently if we knew what was and was not going to be available to users and users could then make their own informed decisions. If for example I KNEW that RacerMate were going to "allow" the likes of PerfPRO, TrainerRoad etc. to work with the VELOtron I would stick with it. The problem I, and I suspect you also, face is the constant unknown. If I KNEW that my VELOtron was NOT going to be able to be used with PerfPRO I would put in place arrangement to sell it immediately because I feel I am really being left behind in terms of the training packages available to me when we know, from the ErgVideo experience, that there is no technical reason why this can't happen.

What I find so amazing is that the ability to use alternative packages with a core unit (in this case the CompuTrainer or VELOtron) is an extremely powerful incentive to buyers to buy the core product and the inability to so so is an equally powerful disincentive. Fewer and fewer people, it seems to me, are willing to pay top $ for something that is apparently stagnant and it showing no real signs of inter-operability. Sadly I have been a long time user and supporter of the CompuTrainer and VELOtron but that support is rapidly waning as I fall victim to a lack of development and an adherence to a largely closed systems approach. There are just too many options becoming available to buyers these days and one of the key selling points is having plenty of options.


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Cycling Rush Hour in Utrecht - The Netherlands

Published by Q Field-Boden

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Absolutely brilliant video showing just how popular cycling can be if the required infrastructure is in place. This is the result of years of investment, it’s worth noting how very slim all the cyclists are and one can only begin to imagine the health benefits enjoyed by all these people, and the nation. Inspirational.


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The Training Intensity Handbook

Published by Q Field-Boden

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During the course of a Skype conversation with a cycling coach in Texas this evening I had cause to refer to a little book I bought and read some time ago called the Training Intensity Handbook. I was reminded just what a simple to follow little guide to training intensities this little book is and how useful it can be to people who are interested in endurance training, particularly if they have an interest in training using blood lactate measurements.

I thought it might be useful just to make some details of the book public so that if anyone has an interest in this sort of material they might happen upon this posting and make further enquiries about it’s availability, if it was of interest. Below is an image of the cover of the book and the text below the image is from the rear of the book and provides a little more detail.

The Training Intensity Handbook
by
Dr. John Hellemans

The Training Intensity Handbook is a classification of training intensity based on lactate, heart rate and perceived exertion. Suitable for all endurance sports and written for sport scientists, coaches, athletes and students.

"John Hellemans brings unique insight as a sports physician, coach, and champion triathlete to provide the most straightforward approach to training that I have seen. This little book gives you the tools to more effectively guide your own training or plan training for others."

Pete Pfitlnger MSc - Olympic Marathoner

ISBN: 0-9582287-1-x
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Time to give Lance a break?

Published by Q Field-Boden

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Reading Brian Cookson's thoughts on potential redemption for Lance Armstrong I was struck by what a sensible and human approach he seems to be taking. It is hard in life not to draw comparisons between the treatment of high profile athletes when things go wrong. Lance Armstrong cheated in a big way and ended up losing all his titles, his sponsorships and was banned for life from competition. Oscar Pistorious killed his girlfriend, he was found guilty of culpable homicide and sentenced to five years in prison, they expect him to be out in ten months. Once he is released he would in theory be able to compete in 5 years time and could potentially be at the Tokyo Olympics. Lance didn't kill anyone, surely he deserves a break?
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Cycling in Majorca in October

Published by Q Field-Boden

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Well we have just returned from our latest trip to Majorca which was planned as a cycling and walking holiday to try to delay the onset of the Winter blues for as long as possible.

Unfortunately, right at the start of our holiday, Lorena badly injured her foot and ended up in a below knee backslab which was a huge shame. This development severely restricted what we could do on our holiday but nonetheless we made every effort to make the best of things, fortunately we had a hire car which as least kept us mobile up to a point. The Aparthotel Duva loaned us a wheelchair so this and the crutches from the hospital at least helped us maintain a degree of mobility.

This development obviously restricted the length of time that I could reasonably spend out cycling but at least some cycling was done and I think I’ve made a few early steps along the road to a return to something resembling fitness but I have an awful long way to go.

One of the most important things that we learned on this holiday, assuming that things were reasonably representative, was that October is actually an excellent time to visit Majorca. The weather was lovely and warm, in fact it was too hot on a couple of occasions, and during our stay, which was well over two weeks, it only rained once and that was only for a very short period.

At this time of year there are excellent deals to be found in terms of accommodation and we were amazed how cheaply we managed to hire a car at this time of year, we paid approximately 25% of the usual Summer rate when we booked. I think having a hire car available, ideally sharing the cost between a small group, is a big advantage especially if you are self catering which we were for this trip.

I do have to mention my cycling experience which was once again excellent. The motorists were considerate and patient which I have always found to be the case. Not once during our stay was I subjected to the blast of a horn, a yell of abuse, or any vehicle coming even close to me. Apart from the weather and the countryside it is worth going to Majorca for a cycling holiday just to experience what a pleasure it can be and I thank the Majorcan motorists for their good nature and consideration, maybe many of them are cyclists themselves, or know someone who is.

In contrast with my experiences of cycling in Majorca I come home to read this and this, what a disgrace the UK is in terms of the way it treats vulnerable road users.

I would definitely return to Majorca at this time of year again for a cycling holiday and I would highly recommend it. It is not generally too hot, the roads are generally quieter, all the facilities of the island are still open and there are excellent deals to be had in terms of accommodation and flights. The clips below will give you an idea just how lovely it is out there at this time of year.





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Biochemical Adaptations in Muscle - John Holloszy

Published by Q Field-Boden

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I’ve had the opportunity recently to do quite a bit of reading and having read about the Moxy Monitor for measuring the oxygen saturation levels in working muscles I started to read some of the research papers related to this development, some of which are very interesting.

The Moxy Monitor



Some of the very early work that was done by John Holloszy which demonstrated the trainability of skeletal muscle in rats showed that the training stimulus had to be high enough to bring about adaptations and indeed the rats involved had a pretty rotten deal. They were forced to run uphill on a treadmill for hours each day for 12 weeks, you can download the original research paper below.


If the rats slacked and didn’t maintain the required pace they got an electric shock from a metal grid. At the end of the 12 week training period the rats were fasted overnight and then killed by decapitation, they were exsanguinated and then the parts required for analysis were removed. The only good news for the rats seems to have been limited to the fact that they didn’t train for 24 hours prior to being decapitated.

There is no doubt that huge training gains were made by the rats and can also be made in humans. I am confident that if I were subjected to the same sort of training regime as the rats I would make staggering improvements in my performance over the twelve week period, the shocks and the looming decapitation would I am sure act as powerful stimuli.

The really important factors in training success are without doubt getting the duration of the training and it’s intensity right and I just wonder whether the Moxy Monitor might be a useful tool in gauging exercise intensity in order to try to maximise the adaptation to a training programme. I guess it will be a little while before we have the answer to this question because the general availability of these units is in it’s early days and for many people the price tag is a very significant barrier.
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Pro Cycle Hire - Majorca - A Customer's Experience

Published by Q Field-Boden

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Today I had one of the most disappointing experiences as a customer that I have had for many years.

Pro Cycle Hire is a business based in Puerto de Pollensa on the island of Majorca, the shop is close to the Pollensa Park Hotel.

Earlier this year, on the 6th of May, when out cycling on Majorca I visited the shop, I was looking for somewhere that would be willing and able to fit some parts to a bike I have out in Majorca which I was planning to ship out from the UK. I was assured that there would be no problem at all in getting the parts fitted and the agreement was that when the time came to do the work and with the parts available I should revisit the shop and arrange a suitable time, the work would take about half an hour with the appropriate tools.

This all seemed very satisfactory so when back in the UK I duly ordered the parts I required and had them shipped to my accommodation so that they would be readily to hand when the time came. The parts were delivered and held in store for me and as far as I was concerned things were going according to plan and as agreed.

The next stage, when back out in Majorca, was to visit the shop, confirm that I had the parts and arrange a suitable date and time for the job to be done. So far so good, I duly visited the shop and it was agreed that I would take the bike and the parts in today after 16:00 and the work would be done. I have to confess that I was slightly concerned that nothing was written down but it was not for me ask questions about that.

The next and what should have been the final stage was for me to turn up at the appointed hour with the parts in hand which is exactly what I did. My expectation was that the work would be done and that I would either be asked to wait or to pick up my bike the following day, I had scheduled things so that I would not need the bike the following day to account for this.

What I was not expecting was to be told that the job couldn’t be done and that "circumstances had changed", in spite of the fact that it had been agreed, confirmed, and arranged that the work could and would be done.

I was absolutely astounded that a company would let someone down in this way having agreed to do the work not once but twice, agreed a time and a date for the work to be done and for a customer to have gone to the effort and expense of having all the required parts shipped out from the UK. All this suddenly counted for nothing. To finally be asked when I was going back to the UK, presumably in case the job might be fitted in before I went home, was just the icing on the cake.

This was by far the worst customer experience I have experienced for many years, in fact probably ever.

Contrast this with the experience I then had at 2GoCycling, also in Puerto de Pollensa, where the staff could not have been more helpful. Without an appointment the work was completed in approximately half an hour at a most reasonable price and I highly recommend this establishment if you find yourself in need of help or bike hire. The staff here even cleaned up the parts that had been removed from my bike before I took them away, this was really excellent service.

This will be where I will head in the future:


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Newcastle Cycle Hub

Published by Q Field-Boden

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This place is well worth a visit, lovely atmosphere about it. The other nice thing is that if you buy nine cups of coffee you get your tenth cup free, so all you need to do is spend a morning there! Mind you, doing that may not be the best plan if you are thinking of sleeping at some point during the next week or so!


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Q Field-Boden

Q Field-Boden

Random musings of a UK based cycling coach. In July 2010 rode the entire Tour de France route starting and finishing 3 days before the pros came through, particularly interested in power based training. Other interests include technology, video recording and editing, photography, sailing, the outdoor life and pretty much anything else!

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