Update

The riding continues. Last week I put in a good bit of hours on the bike, along with a killer strength workout at the gym with Drew. This week is even more hours on the bike. I believe I am in the thick of base mileage.

I feel pretty good on the bike these days. The new saddle is fantastic. I also think my backside is getting used to being on a bike seat. The combination of these two things is leading to much more comfortable bike rides.

I do think I may be to low, however, the new saddle is a little bit shorter rail to top than my old fizik, so I probably could use a centimeter bump up. I don’t think that I need massive enough adjustments to go get fit. However, with spending this much time on the bike I feel getting the fit right is very important.

I’m also noticing several things that probably need your normal periodic maintenance. The bottom-bracket squeaks something terrible. I need to change my brake pads. I still need to go and get my nicer back wheel fixed. I need new cleats. All the stuff that just needs to be dealt with over time.

On the weight front, I’ve lost a little bit. I do think I’m a little smaller. In the past I’ve always had slow weight loss at first, and then it kicks into gear. I’m hoping that “kick into gear” is coming soon. My two casual sport coats seem to hang better when buttoned now, so I am taking that as a good sign.

With our anniversary this weekend, I am saving my cheat day for Saturday. However, we are going to a CM cooking class tonight and Perla’s for Austin Restaurant Week on Wednesday, so I will need to be careful about my food choices.

That’s about it on the Resolve Your Resolution front. Today is a rest day, so no time on the bike. With the weather outside (nasty and rainy), I am okay with that.

The LT Test

I showed up to Pure Austin Quarry Lake with my bike ready to do this. Drew was there along with the guy who was actually administering the test, and they took my bike upstairs while I got changed into my cycling gear.

The setup is pretty simple. They put my bike on a trainer that can measure power output. It’s pretty cool; you set the power, and it adjusts the tension on the wheel based on your cadence so that you are keeping a consistent power output regardless of gearing. I was glad to find out that I did not have to wear the mask. I was going to get finger pricked, however, but that didn’t really bother me as I don’t have a blood issue or anything.

The format of the test is that they increase the power by 20 watts every minute until you want to die (after warming up, of course). At that point they prick a finger and get a blood sample. They then drop the power output significantly and take samples every three minutes, upping the power at each of these three-minute intervals. The initial point represents you at a Lactate Threshold, then you come back down and reach a steady-state where your body can process what’s being produced. Eventually at one of these three-minute periods they should see a spike in lactic acid, and your heart rate at that point is your Lactate Threshold.

The power output at that final interval is considered to be your 1-hour power output potential. Putting everything into a magical spreadsheet, I was given both my power zones and heart rate zones for training purposes. This is really cool: I’ve always wanted to know this information, so it’s really nice to have.

One of the really cool things is that based on that predicted one-hour effort number, they extrapolate a 20-minute effort power output. Then, using my weight (or mass rather, in kilograms) the spreadsheet tells me my power to mass ratio. There is this big chart based on values from huge samples of cyclists. They call it the performance prediction chart. From untrained non-racers to ProTour level pros. I currently fall in the untrained non-racer category.

This, not really surprising.

The thing that really killed me in the test was not wanting to vomit or anything like that. It was my legs. I just don’t have the leg strength right now. But what’s kind of cool about the prediction chart, is that I drop weight that number goes up. If I were to not get any stronger, but say get down to 185, I would be in the high cat 5 category/low cat 4. Now, hopefully I both get stronger and lose weight, making the number go up from both parts. I am working hard to make that happen.

The whole process was really fascinating. My science-oriented data-loving brain just ate the whole process up. I am really looking forward to repeating the test at the end of the 4 months and seeing a difference.

Other assorted bike notes:

• I really need a new saddle. Well, I had my saddle pushed back, so I moved it up. But I can’t go beyond 1.5 hours outside or 1 hour on the trainer without … well, becoming quite uncomfortable. I have never had issues like this before. I think the saddle may have reached it’s end time. I plan on taking care of that this weekend.
• I have not spent this much time on my bike for this long of a period ever. Hands down.
• I am sleeping like crazy. My body is probably wondering what the heck is happening. I keep telling myself that the sleep is good because it means I’m getting stronger.
• Not specifically bike related, but the strength workout Drew has me doing is killer. It’s fun, but man… it uses me like a ragdoll. I guess that’s the point.

On the food front, Carrie and I gave up cheese for Lent. So I am actually making an effort to eliminate dairy completely. We have been drinking almond milk at home (delicious!) and I got a soy latte today, and well, found it quite enjoyable. I need to eat more raw fruits and veggies each day… this has always been one of my weaknesses. But now’s the time to make it happen.

This post has gone on long enough, take it easy, everybody!

First Strength Workout

Yesterday I met with the trainer at Pure Austin to go over the first strength workout set. Well, he has a name, I guess I should actually use it: Drew. Anyway, Drew and I went through all the different exercises. It’s basically three circuits of three exercises, all designed to keep your heart rate up.

It’s a lot of dynamic strength stuff, which I like. Lots of stabilizer work. It was fun, in that hard kind of way, and should provide many benefits off and on the bike. Looking at 2 to 3 times a week.

I have spent more time on the bike this week than I have in, seriously, I don’t remember when. The sun is supposed to come out this afternoon, so I plan on getting out on the road today and tomorrow. Sunday I’ll do the strength workout and then go to the restorative yoga class. That class is fantastic, by the way. Lots of stretching, very chill. It will be a good end to the fitness week, and get my body in a good place to start week two!