Wednesday, June 30, 2010
I don't normally do two strenuous training rides in a row but rather I most often take recovery day(s) in between--either I stay completely off the bike or I take a mellow ride and just enjoy myself. This allows my muscles and joints and even bones to recover and grow stronger.
But every once in a while it's better to stack them back to back and this week I thought it better. Reason being, I'm taking a fast group ride on Friday evening and I want my body to be healed up and ready so that I can stay with the "big boys and girls" for a little longer than I did last year. Last year they dropped me 10 miles into a 25 mile ride but I didn't feel too bad about that because we were averaging 22 mph at the time! I still finished that ride at 18.5 so I was happy, but again I really want to reach the point where I can ride with that crowd at will.
So, here's what I did today, basically the same as last Thursday:
Form Sprints: within an aerobic ride include 6-10 sprints which last only 15 seconds, 10 out of the saddle and 5 in the saddle. The focus of this workout is form rather than power so pay more attention position and technique than intensity.
I rode for 22 miles today and sprinted at every second mile: 2, 4, 6, etc all the way home. If I was in an awkward place for sprinting at the moment I just waited until the conditions were right but I really liked having this pre-conceived plan because it forced my body to perform on the basis of things external to me which is the way it actually happens during group rides. Since I'm never the leader of the pack I never decide when to push the pace and thus I have to be ready, even when I'm not ready, to surge and hold on.
I once again did five sprints with my hands on the top of the bars and five with my hands in the drops and I really like that rhythm. I must admit that when I'm going 20+ mph and my hands are in the drops I find sprinting a bit scary but I'm getting used to it and improving my technique and so I hope that in fairly short order that fear will give way to confidence. I'm not the kind of guy who lets my fears stop me but I've always found it best to acknowledge them and then devise a way through them.
Tomorrow I'm going to take it easy. I will ride a little over 20 miles, Lord willing, and will keep the average closer to 17.0 than 18.0 as it has been lately. Further, I will keep the chain in the small ring for the duration of the ride and "spin" up hills rather than "mash." This will allow my knees and thighs and hamstrings to heal from the "trauma" of the last couple of days.
Hope you have a great day!