|
The best riding season of the year is almost here. We're all looking forward to those consistent sunny days when you can venture out early in just shorts and short sleeves. These "indian summer" days result in increased riding volume and frequency for many cyclists. If managed right, this extra time on the bike can result in improved fitness and endurance. If managed poorly you can dig a hole deep enough to bury you and your bike. Managing longer weekend rides and eCycling together is easy as long as you understand some basic physiological principles that apply to all living things.
All living multi-cellular organism are conceived with the ability to respond to stress in two basic ways. It will respond positively and grow stronger from it or it will respond negatively and become weaker. Sounds simple, but here's the catch; you probably won't feel or will ignore the subtle symptoms associated with over stressing your body until it's practically too late. Why?
Your body' systems of adaptation are able to manage dangerous amounts of stress in the very short term in order to protect itself. However, these systems of short-term adaptation are unsuited for extended periods of stress that endanger the organism. It then will answer by a loss of adaptability and a variety of symptoms: injuries, major fatigue, immune and hormonal imbalances, mineral and/or vitamin deficiencies, etc.
Two stressfull training sessions a week, is all most of us can withstand. The rest of your time on the bike should be at low intensity. There are exceptions, but I'm talking about you and me. To abide by this rule you have to understand that low intensity is a stress level that doesn't elicit a hormonal (cortisol) reaction and puts very little stress on your central nervous system. Stress can come from a variety of sources on the bike: high cadence, heat and volume for example can create stress even at low workloads (watts).
As much as we advocate the benefits of training with power, HR is the best way to govern stress on low intensity days. Get a HR monitor if you don't already have one and keep the beats per minute in zone 1-2 all day.
What to do if you have a race or a hard group ride planned with your friends this weekend? Let your eCycling coach know, wear a HR monitor in class and keep the intensity down on one of your two weekly sessions.
That's it...told you it was easy. Now let's see you do it consistently! - Charlie
__________________________________________________
Charlie to Take Over Mon/Wed 9am Class
Charlie Livermore will begin teaching the Mon/Wed 9am class, permenently, starting August 31. Andrew has been a great contributor to our effort here in Mill Valley. We're going to miss him dearly. Good luck to him from all of us as he focuses on his coaching business.
__________________________________________________
Instructor Profile - Tim Fleming
Lab director, eCycling coach, milti-sport and running coach, nutrition consultant and lately, IT go to guy. Tim holds a masters degree in exercise physiology and in his previous life was a pro triathlete. Check out his form below... | 
