Wednesday, September 23, 2009
My 2 week Polar heart rate based training camp called for a 2.5 hour zone 2 high cadence spin. High cadence meaning 90 or above. It's not so easy to keep your heart rate low while spinning that fast, but it does make you aware of what's going on at all times. I can see why the pros can ride all day while turning some serious r's.
I headed down the Munger Trail from Carlton south. After the last 4 sessions, this was an easy day. Sunday was a 20 minute zone 2 warm-up, a 1 hour zone 3 session, low (50-60 rpm) followed by 100 rpm spin, the back to the low, power building grind again. Then a 20 minute zone 2 cool down to end the day. I'm finding that 20 - 30 minute cool down to really be the key to being fresh the next day.
Now that I've figured out the ideal blood sugar readings to start my rides at, and how often to add some fuel, the bonk hasn't reared it's ugly head. My legs just turned the pedals as prescribed and the time flew by. Bucking a head wind on the way back caused me to go out of zone a bit now and then, but the alarm would sound telling me to back off. Also, the new bike rides and handles so well, fatigue doesn't seem to come into play. Tomorrow calls for flat, high speed intervals, then Friday, a long hill zone 2. I can't wait.....
An interesting side note - This month's Road Bike Action magazine reviewed the bike I just acquired, the Motobecane Immortal Force, and gave it a very favorable rating, especially for handling, ride and value. They also reviewed the Ellis custom frames and were very impressed. Doug's custom Ellis looks a lot nicer than the one featured in the article. His has much nicer paint work and a more custom look over all. Cool to see both in the same mag.