Tag Archive | Training

2014 Cycling Goals: MTB, CX, Dirt Road Races

OK, OK.  It’s goal setting time. It’s not that I haven’t been thinking about it, but over the years I’ve learned to become more flexible in goal setting (it’s true!  I’ve lightened up a bit!).  That said, I have so much I want to accomplish.  I think it’s reasonable to break out the year into chunks to better manage all the things I want to do.

Chunk #1- Januaryish to Marchish
Ride 3x a week
Run 2x a week
A good portion of my riding will have to be on the trainer. We have about a foot of cold white snow out there right now and a new weather term to discuss at the water cooler, Polar Vortex.
Events planned: None.

Chunk #2 Aprilish to Juneish
Ride 4+x a week
Run 1-2 a week
As much mountain biking as I can do (depending upon trail conditions)
Ramping up road mileage.
At least 1 CX ride (dirt roads, light trails) per week.
Events planned: Fat Tire Classic in Farmington, CT April 20, 2014 (tentative) MTB Race, Cat 3 40+ Masters
Kingdom CX in Victory, VT May 3, 2014 MTB/CX Race, 25 miles
Root 66 Domnarski Farm MTB Race in Ware, MA June 1, 2014 MTB Race, Cat 3 40+ Masters

Chunk #3 July to August
Ride 5+x a week–Base miles, big miles.
Cross skills practice 1x a week.
Intervals 1-2x a week.
Events planned: VT Overland Gran Prix in Woodstock, VT August 24, 2014 CX/Dirt Road Race, 53 miles
Monson Cyclocross Race in Monson, MA (alternative event to VT Overland) CX Race
Blunt Park Cyclocross Race in Springfield, MA (alternative event to VT Overland) CX Race

Chunk #4 September-December
Ride 4x week–cyclocross season. Hard weekends–racing or training. Hard Wednesdays.
Cross skills 2-3x week.
Intervals 1x week (Wednesdays)
Running if I feel ambitious.
Events planned:  Ooff. 10+ Cyclocross Races! Which ones? Nothing is officially scheduled yet, but here’s a partial list of races I’d like to compete in 2014.

Quad CX in Maynard, MA
The Night Weasels Cometh in Shrewsbury, MA
Gloucester Gran Prix in Gloucester, MA
Providence Cyclocross Festival in Providence, RI
Cycle-Smart International Cyclocross in Northampton, MA
Orchard CX in Hampton, NH
Sterling CX in Sterling, MA
Cheshire CX in Cheshire, CT
DAS Beaver CX in Dayville, CT

I’d like to compete in some smaller CX races, if possible. I do love the bigger races, the Gloucesters the Northamptons, the Providences….but they kill my points and I need some smaller races to even me out. Plus I feel like it’s easier to meet people at the smaller grassroots races.

My biggest goal for my 2014 Cyclocross Season is a top 50% finish. I know I’m capable of this and I need to set my sights on being fast and strong. I have a healthy season of larger race-oriented events (although I see these less as races than as events to build my strength and experience).

I have been told that the sophomore season of any sport is the hardest.  Hardest, with the most growth.  The 3rd year is supposed, supposed to be the year where that growth is realized.  Time will tell, but I’m looking forward to a terrific 2014.

-Karen

New toy: Garmin heart rate monitor

Like most cyclists, I am a self-confessed data junkie.  Because I love data, analysis, and retooling performance to achieve better numbers, I had resisted plunging all the way down the rabbit hole by getting a heart rate monitor.  But after last season’s cross racing experiment, I decided–I’m in.  Let’s do this, the right way.  With data and stats and some real training.  So I asked Santa, and Santa delivered.

My new HR Monitor is a Garmin and works with my Garmin Edge 500.  I tested it out on my “high intensity day” yesterday and here was the result, as provided by my Garmin data and Strava:

Strava Heart Rate & Watts

I’ve started playing with the Miller Formula to learn where I should be. I am quickly learning that a lot of this is subjective, and not everyone is the same. According to the formula, my maximum heart rate is 181. But clearly my numbers are actually higher.    These numbers are appropriate because it was a high intensity training ride, and designed to make my performance faster. But I should be hanging out in 130-150 zone to build endurance.

Heart Rate Zones for Exercising Chart:

* Healthy Heart Zone (Warm up) = 50 – 60% of maximum heart rate:
* Fitness Zone (Fat Burning) = 60 – 70% of maximum heart rate
* Aerobic Zone (Endurance Training) = 70 – 80% of maximum heart rate
* Anaerobic Zone (Performance Training) = 80 – 90% of maximum heart rate
* Red Line (Maximum Effort) = 90 – 100% of maximum heart rate

More to come on this as I learn more about training within heart rate zones.  The reading I’ve done so far indicate that mixing things up will make me strong, fast and with enough endurance to last.

-Karen

Is that a wrap? Not quite yet.

I’ve been absent a bit.  Sorry about that, I was off trying to get my groove back.

I didn’t do that last race of the season and I struggled with the decision right up until a a day after it was over.  I wasn’t going to be happy either way.  I probably should have done it, but meh–I didn’t.  My year’s recap is still pretty freaking good.

I had been needing a break and resisting taking one.  That said I managed to back off on my rides, started playing hoop again Saturday mornings, and started running a bit and hiking.  When I cycle, 90% of my rides have been on the mountain bike.  Low mileage, high fun riding.  Making the transition to less riding and more resting, peppered with alternative exercise has been a bit uncomfortable.  However, my legs finally feel fully recovered.  I’m having a lot of fun exploring a network of mountain bike trails that is close by and I haven’t fully explored due to my focus on mileage and CX training.

I plan to approach 2013 with some seriousness in training.  I plan to race again next fall, and I’m looking at building a credible base and at last some speed.  I plan to upgrade my Strava membership, purchase a US Cycling License, and dive headfirst into heart rate, suffer scores, and watt analysis. I have about 5-7 pounds to lose, but I’m giving myself until September to do that :)

I’ll chronicle more tangible goals and events after Christmas.  But for the last few days of 2012, I’m going to keep riding the mountain bike, increase my running distance and frequency, and enjoying my women’s pickup games, which have really taken off this year (I’m actually playing guard for the first time in my life, since 50% of the women showing up are 5’11″ – 6’1″  -I am 5’8″ in shoes).

-Karen

Road to Improvement

The Finish Line at Gloucester’s Gran Prix 2012.

I took 2 whole days off the bike after Northampton’s CSIcx race weekend.  It’s amazing how 45 minutes of racing can leave you destroyed.  Two days in a row, I tapped out, needing the break.

When I entered that race weekend, I thought that this might be how I end the chapter of this freshmen effort in the sport of cyclocross.  But I was selling my new addiction short.

I registered for a small race in Connecticut for next weekend. Last year only 10 women raced in total.  They have a breakout category for just Cat 4 women this year, which may mean they are expecting a larger turnout.  At any rate, I’ll be racing with the Cat 1-4, but scored as a Cat 4.  I’m interested to see how that looks.  I was really pleased with my results at Northampton.  I felt I made very solid efforts and my placement–while nothing to write home about–had improved from a similar race (Providence).  In Providence, I was 63rd, in Northampton, 52 and 55th.  And while I realize it’s not an identical crowd, identical course, identical conditions or identical size field.  It is similar enough in all those regards that I feel a 11 placement improvement is well, an improvement.

Other things I have noticed in this pursuit:  I started playing women’s pickup hoops again this year.  Last year, my lungs burned and I poured sweat, red in the face and gasping trying to run a full court game for 90 minutes.  This year, I was up and down that court faster than ever, and I didn’t feel fatigued at all.  I was also sinking a few baskets this time, which was a nice switch.

To top it off, yesterday I went back to the ‘cross practice course that I am so lucky to have access to.  There is one other woman on Strava who has indexed this course in her workouts.  I’ve never met her but she is a friend of Heather’s and she races ‘cross and mountain bikes and does pretty well–considerably better than me.  When I first started doing laps at Ed’s farm I was a good 2 minutes off her time.  After yesterday, I have reduced it to 30 seconds.  And I know she has been going back there and improved upon her personal best as well.  It’s a stretch to think I could close down that gap entirely, but I wasn’t going full throttle yesterday, just keeping it a consistent effort and working on being efficient–so I know there is still time to carve off.

Not making mistakes on the course carves time.  Getting faster and stronger carves time.  Building endurance carves time.  Knowing your bicycle well enough that it is starts to become an extension of you carves time.  Skills work carves time.  Staying healthy carves time.  Staying lean and light carves time.  I am starting to see the moving parts, the art of improvement, the finer points of chance and luck and very hard work.

Cheshire CX (that small race in CT) is next weekend and I will finish toward the end of the pack.  I will score higher points because it’s a smaller race. That will help me get a better starting position for another race. Which will also carve time.

Negotiating these tight turns is another skill to practice to carve time. Gloucester Gran Prix, 2012. Women’s Elite.

Cyclocross races might only be 40 or 45 minutes long, but the game is a long one.  The effort that you put in day after day, each race is another stepping stone, each barrier, each muddy turn–each of these things are small factors that go into the larger result.  But what supersedes all of these things is the biggest, most important point of cyclocross.  It’s just really, really fun.  It’s really hard, really intense and incredibly fun.  It does not matter where you place, it matters that you are out there, shivering in the cold and mud and under modified sunlight pushing yourself and your bike as hard as possible.  This is an optimal medium for self discovery, and the person you race hardest against is yourself.

-Karen

The hardest, funnest 1.5 miles: Cyclocross practice

For many years I have been a Cyclocross fan–attending races in the rain, snow and cold.  I love watching the sport and snapping action photos of the athletes performing in some ridiculous conditions.  It’s great fun.  And in the back of my mind, I confess I’ve always sort of wondered about doing a ‘cross event.

Then last year I bought a cyclocross bike.  I told everybody, including myself, that it would be used for the winter–lousy conditions.  For gravel roads which can be found here in western Massachusetts.  And to round out my bike collection.  Am I going to race?  No, don’t be silly.  I’m in my 40′s now.  Those days are over.

Over the last 3 weeks, I started catching the fever.  I found myself watching this video.

So yesterday, after I completely my weekly goal of 100+ miles I decided to give the dismount a try.  It’s a complicated move and I learned how heavy the Tricross is when I tried to incorporate an imaginary barrier (a line in the dirt and a few straight sticks across the road).  I’ll let it be seen to the world so anyone out there in the know can either give me pointers or advise me to stay under the beer tent at races.

At any rate, it seems clear this will take practice to become second nature.  I let go of the bike a couple of times and when remounting I came down hard enough to be grateful yet again for my female gender.  Having some “game tape” is helpful and seeing how I look when trying to execute the move.  As I practice I’ll incorporate more and more “real life” conditions like actual barriers, hills, run-ups, sand, etc.  The dirt road I found in Nonotuck Park in Easthampton was a great start.

I have plans to attend a female ‘cross clinic on Labor Day and hope to drag Heather along.  I need a partner in crime.  I’m not sure I’ll feel ready to actually do one of these cyclocross events but do you ever feel ready?  Might be one of those things you just jump in with both feet and see how it turns out.

-Karen

Rockbuster Duathlon: 1 week & counting

Yup, just a week away is the first event of the year–for me anyway.  I am woefully unprepared for it.  But this hasn’t been from lack of trying.  I had a strong off season of running, with a bit of biking for good measure.  Then things went awry.  Ironically, I think it was just as I was about to break through to that elusive “next level” when my body just started to unravel.

I’ve had a solid break from running and a lot of PT, I’m starting to run again–a couple of times a week, and I’m riding more.  But I’m not running as fast and I have this sense that things are a click or two shy from really coming together.

I am not worried about being able to to do Rockbuster, I am completely capable.  But I’m not going to be breaking any records next weekend. After such a mild winter and a strong off-season, I can’t say I’m not disappointed in this.  But hey, this a fun thing.  I’m keeping some perspective on these things finally.

My little brother has signed on for the event again.  I’m about 85% sure he’ll show for it.  I hope he does because it will make getting up that early in the morning and driving 90 minutes a little more worth it.  Ironically, the drive–(one way)–will be longer than the event itself.  C’est la vie.  I’m looking forward to my first event of the year.

-Karen

On Track

I have been riding more than I have been blogging, which is how it should be. The weather has been freakishly warm, with temps soaring into the 80′s. As a result, I’ve been riding 3-4 times a week. I’ve been riding exclusively on the cross bike. I’m doing this to 1) finally start riding the thing 2) to put a little more resistance between the bike and the road, making me work harder.

In just 2 weeks my MPH has jumped back to where it should be. And it’s only March. This is encouraging because I’m starting to think I might be able to achieve the kind of fitness that I last achieved 4 years ago.

I can tell my overall fitness and endurance is quite good, perhaps better than ever–but the real issue is I’m carrying more weight, and I don’t like it. I blame my recent desk job for some of this, but to be fair, I was eating pretty badly for a while.

I’m feeling strong and fit, and the weight is starting to come off. But–slowly. Slow and steady wins the race, and I’d be satisfied with another 7lb loss to add to the 3 I’ve already parted with. This would put me back in top form, aesthetically speaking, not to mention performance and fitness.

But let’s face it, I really just want those jeans to fit again.

-Karen

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A few setbacks, and then another setback

After all these years I had finally done it–I had achieved the workout schedule I always wanted to achieve but life commitments would not allow me to have.

5 Days a week.

Yup, a girl can dream.  And I did.  And finally, yes finally–I was working out 5 days week.  3 days running, and 1-2 spinning on the trainer (it is winter after all), and 1 day of pickup basketball.  And then, to get a little crazy, I was even doing some cross training with weights, cardio and pilates.  This was the off-season, and I wanted to switch a few things up so I could got into the spring, summer and fall cycling stronger than ever.

So what’s the problem?

Setback #1:

Nerve Pain. Beginning in the shoulder, shooting over my arm, missing it completely, before electrifying my hand and in particular, my thumb. What caused this?  In short, a desk job.  So now I’m working on a more ergonomic workstation and with a physical therapist, who has determined my spine is cranked at where my neck spine meets my back spine (highly technical jargon, I know).  3 days a week my PT, a very nice woman, tries to pull my head off my body. It’s helping.

Setback #2

Runner’s knee.  Or so I’m told.  Sharp bright pain at the tip of my knee cap and behind the knee.  I have flat feet so this isn’t a surprise, and it really started becoming a problem when I was edging closer to 4 mile runs.  I have an appointment with a podiatrist and will have orthotics made to correct my alignment, which should help.  In the meantime I’ve rested from running, and have replaced some of those workouts with more trainer work (which I’m actually enjoying).

Setback #3

Torn Shoulder Muscles in right shoulder.  I did this during a weights/cardio workout.  I made it worse by thinking it was just a pulled muscle and played hoops for 90 minutes the next morning.  It’s been a month, and it’s still healing.

These setbacks have been really limiting me from the roll I was on.  I’m trying not to feel frustrated with this, rather calling it a “recovery week” or assigning it some holistically beneficial name to make me feel better about not being as active.  So, just as I’m feeling a bit better–enough to ride anyway, then comes…..

Yet Another Setback

That would be food poisoning.  And it was a doozy.  I was the cook, and it was a bad avocado.  I think this permanently puts me off Mexican food.  I really thought I was ER bound, and although others say they have experienced sweating, fainting, and tingling numbness in the face, hands, arms and legs in addition to not being able to walk or really move under your own power, and with the cursory involuntary reactions of all kinds that take place during an episode of food poisoning.  This happened 2 days ago and I’m still getting my strength back.

So, to all my setbacks, I say–uncle.  You win.  Now let me up off the floor.  I need to get back to training.

-Karen

2011 Wrap Up

It’s hard to believe we’re almost to the end of another year.  This has truly been a transformative year for me personally.  I have changed careers leaving behind a job I had for 14 years.  This change has allowed for other areas of my life to finally balance out.

Last year I rode my mountain bike–a lot.  I started running more than ever, and participated in two 5Ks for charity, plus participated in the off-road duathlon Mud, Sweat and Gears.  I skipped LIVESTRONG this year, and while I didn’t miss the trip down and back to Philadelphia, part of me missed the sheer difficulty of that event.

I bought a cyclocross bike.  This should be a highlight, but I’ve barely touched it, and am thinking I could have taken a second vacation with the money I spent.  But I have many more seasons in me yet–and while I do not plan to race the ‘cross bike, I’d like to finally do some of the gravel roads north of here in Franklin county and southern Vermont.

Things I missed about this last year were long road rides–I think my longest was 30 miles, which is really not long at all.  I’d like to get back to doing 40-60 mile rides with more regularity.

So in the spirit of the coming 2012 (you’ve surely heard this is happening), I think a bucket list is in order.

  1. Rockbuster Duathlon April 22, 2012
  2. Derrill’s Race Early May 2012
  3. Warrior Dash June 9, 2012
  4. D2R2 Randonnee End of August, 2012
  5. Mud, Sweat, and Gears September 29, 2012

As always, this list is subject to change.  But if you know me, I’m a girl who likes to have a plan.  But one of my guiding mantras is best stated by General Eisenhower, who said “Plans mean nothing, planning is everything.”  That said I reserve the right to change my mind, add events, subtract events, or dabble in extra curricular sports.  If this is to be the last year on earth, let’s spin our way through it legs screaming, a little muddy, wearing a big grin.

Happy Christmas and Cheers to the New Year!

–Karen

Riding for the Right Reasons

I’m wrestling a bit with this post.  Let me explain why.  My cycling efforts have been, for some time–completely unfocused.  It’s really been this way for about a year now.  When I look back at August and remember my ride for LIVESTRONG in Philly, I’m stunned I made the 70 mile ride with the lack of miles I put into training.  And as usual, it’s not from a lack of desire, but time.  Major time sucks for me include:

  • Beefing up my education at the University of Massachusetts/Amherst
  • Working that full-time job I’ve had for the past 14 years
  • Motherhood
  • Homeownership
  • Maintaining important relationships with loved ones
  • Major, life threatening illnesses with both parents in the last 12 months (this one mostly applies to my Dad, who is alive and fine now, but we almost lost him on 3 occasions last fall)
  • Professional development

The ridiculous amount of snow this winter, followed by a wet and windy spring isn’t helping matters.  Earlier in the year, I decided to set small goals each season to motivate me into working myself into a regular fitness routine.   This is a sad, yet effective way for me to maintain fitness.  Sad in that I need to make it a work oriented priority to do it.  Effective because this strategy works.  Ultimately working out makes me happy–I like it.  I enjoy the strain on my body (despite my bitching) and the post workout glow lasts for hours.  I really truly enjoy exercise and exertion.  Though I find my life so wildly out-of-balance with all the “stuff” that take my time up,  mostly work oriented. 

Last weekend I missed my first goal:  the Rockbuster Duathlon.  It was raining cats and dogs, and the event is a 90 minute drive from my house.  I wasn’t really in shape, but I could have handled the event.  I just couldn’t justify 5 hours of the day to suffer public humiliation in the rain in 50 degree weather.  Am I losing my edge?  Is this what 40 is like? 

Sigh.

But, last Thursday I went mountain biking with Heather.  We rode the ridgeline in Highland Park, Greenfield, then on to Poet’s Seat, further up the ridge.  It was a seriously windy day, winds gusting to 50 mph.  When I shouted to Heather 20 feet in front of me, the wind carried my voice away and I went unheard.  The winds were so powerful, they lifted my front wheel during one strong burst.  We finally found some singletrack on the protected side of the ridge which was a pleasant descent.  Then we did a little hike-a-bike action blazing a trail down a hill of loose rock covered in last fall’s oak leaves.

This, I found fun.  I want to do more of that, and less scheduling my training.  Less training entirely.  More fun.  More adventure.  More riding.  Missing goals makes me sad.  I find myself trying to make myself feel better for missing something that should be fun, but here I’ve gone and made it work.  What’s wrong with me?  Haven’t I learned anything?  And seriously, riding my bike is NOT my job.  Why am I treating it like that?

I am knocking on wood as I write this, because I’m at last hopeful that this spring, and summer, might be different.  I might soon have a work schedule that is regular, yet flexible.  That I might just ride my bike because I love it.  Not because I am squeezed out of the sport because of a hectic work/life schedule.

–Karen

PS–An hour after mountain biking with Heather, I did a two-hour hike in the Holyoke Range with my friend Gail.  More adventure, this time on foot.  I think training less isn’t necessarily going to mean less exercise.  Instead, I’m hoping it means just the opposite.

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