Tuesday, October 5, 2010

Recovery Training

28th, 29th September
1st, 4th October

The first training session after two days after the Dromoise race demonstrated to me the meaning of "recovery" workout. You are supposed to keep a relatively low heart rate - Basic Endurance or Tempo zone. The reality is that if your body really needs to recover then you don't actually have a choice - you will find yourself exclusively in those zones as the following chart shows...

The next day another training ride certainly feels better but once again nothing above Tempo Zone - the spikes near the start are the heart rate monitor playing up.

After a couple of days rest the next workout shows a proper recovery with anaerobic climbing back again. Once again the spikes are a malfunction of the equipment.

On Monday 4th of October I try a time trial up to Granier due to feeling well rested and strong. This means attacking with full power from the start. I had no trouble staying in Maximum Anaerobic zone and reaching max heart rate right at the start - (10 minute warm up first) - but had to bail out at the half way stage due to extremely high wind stopping me in my tracks. Disappointing. The big dips in heart rate are also due to equipment malfunction. Changed the battery recently!

Had to attack the time trial with mouth breathing and found that at the top my lungs were in pain and I was coughing shortly afterwards. It felt the same as when exercising when very unfit. It's clear that I haven't done enough of this real maxing out type of workout this summer - real power intervals. Kept an eye on my heart rate (though the monitor wasn't working too well) and it never went over the 173 max so I wasn't worried. I'm associating 185 with a "hyperventilation" max which is probably not safe. As long as I see 173 or below then I'm happy. I suspect that 173 is a max that happens as long as there is no real hyperventilation. Although I breathed through the mouth I was never gasping. I think that higher fitness level confers benefits similar to direct "reduced" breathing techniques.

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