One month of training is now complete in preparation for the 2016 Allianz Cycling Tour scheduled for June 24 – July 1, 2016.
Week #4 Highlights
- Created a page to list my yearly cycling goals.
- To prepare for the European tour I have enlisted the help of Dane King from Endorphin Fitness.
- Performed a cycling VO2 peak test.
- Compared to last week, I biked more miles in less hours; that’s progress my friend.
Searching for a Personal Trainer
A couple of weeks ago I began my search for a personal trainer that specializes in cycling. I contacted Endorphin Fitness, Wenzel Coaching and Central Virginia Endurance.
Of the three, Endorphin was the first to reply in a timely manner. Central Virginia Endurance never contacted me. Way to go CVE, your customer service rocks! By the time Wenzel contacted me I had already corresponded and met Dane in person and was immediately sold on his and Endorphin’s services.
After a couple of emails back and forth with Endorphin and meeting Dane King in person I knew I found the right training coach for me. Dane is very knowledgeable in all things cycling and having someone local is a huge benefit. Not only from a training coach perspective, but also because Dane is the bicycle service manager and expert bike fitter. All of which will benefit me when it comes time to get fitted on my Cervelo S2 and purchasing a new Cervelo S3.
My Heart Rate Zones
On Friday, Feb 26, 2016 I performed a VO2 peak test at Endorphin Fitness. The test took about 30 minutes and was intense. My hope is to perform another test just before leaving for Europe to see if I was able to increase my VO2 max.
|Zone #||Zone Name||Heart Rate|
All three rides during the week were performed on the LifeStyle fitness bike at work. This will most likely be the last time I ride the exercise bikes while I prepare for my big ride. Why? Because my training coach believes it’s important for me to train on the bike in which I will be riding in the European tour. The exercise bikes are working muscles at different angles than my road bike. The seat is way different and none of the measurements match my Cervelo S2. So, goodbye exercise bikes, hello Elite Qubo Fluid Trainer.
Tuesday, Feb 23
|Avg Speed||18.5 mi/h|
Wednesday, Feb 24
|Avg Speed||15.0 mi/h|
Thursday, Feb 25
|Avg Speed||15.3 mi/h|
I rode solo for my long ride on Saturday. This might become the new norm/trend as not too many people I ride with are into riding 50+ miles. Luckily, I have plenty of friends willing to ride with me on my Sunday recovery rides.
Saturday, Feb 27
My Saturday ride began in downtown Richmond at Shiplock Park. My new training plan from Endorphin Fitness doesn’t go by mileage, instead it’s a time based system. My plan for Saturday is to ride for 3 hours in zones 1 and 2. It was difficult for me to stay in the proper training zones during the ride.
Leaving downtown Richmond is a long climb. Needles to say I went way past my “occasional” zone 3 and hit zone 4. The first 1.5 hours on the bike I had a slight tailwind which helped me stay in the proper zones. However, once I turned around to come home I hit a headwind of about 7mph which had me pedaling into zones 3 and 4.
Heart Rates Zones
As you can see in the chart below, I spent 33% of my time in zone 3 yet was instructed to only occasionally be in that zone. Zone 4 was hit when leaving Richmond and a couple of times heading against the wind. It’s obvious that I have some work to do to stay in the right zone.
|Avg Speed||16.2 mi/h|
|Avg Watts||123 W|
|Elev Gain||1,234 ft|
Sunday, Feb 28
Today was a group ride with Scott and Chris. Chris recently purchased a Cervelo S2 identical to mine and it was my first time seeing it. I must say, it’s one nice looking bike!
The three of us started from Shiplock Park in downtown Richmond and rode east for 45 minutes. Again, my training program is based upon time and not miles.I estimated that we would reach Four Mile Creek Trailhead plus another mile or two and I was close. We rode past FMCT where we saw Jason Plank getting in a run. We only went about a 1/4 mile further and then turned around to head back into Richmond.
We kept a nice cadence until we got just outside of Richmond. At that point Scott became very aggressive and competitive. He dropped the hammer on Chris and I. At that moment I forgot about my training plan and took off after Scott. When I passed him I was doing 38 miles per hour. I love going fast!
It was a great feeling knowing that I could pass him like that. I also reflected on last Sunday’s ride where we rode Poor Farm Park and I dropped him at the end of the ride when I had to show off in front of Gonyo.
If you ask Scott I’m sure he will make a million excuses as to why I dropped and passed him, but it’s all lies. Because… he and I are competitive like that. We never admit when the other is in better shape, we just make excuses.
|Avg Speed||15.5 mi/h|
|Avg Watts||115 W|
|Elev Gain||597 ft|