Eight of Ten

We are at about an eight. Eight on the Borg Scale of perceived exertion. Meaning that if one is comatose and ten is one heart beat from myocardialifarction, the snooze to the max, we are doing significantly above average work. The sixty-minute workout is not designed to kick ones arse but more as a reminder that the arse is a primary part of the muscle groups responsible for propelling us through time, space and lethargy. So riding indoors on a Thursday evening at this rate is an outstanding achievement, considering the many less beneficial alternatives available to us. To be clear, we are also using the metrics of power in this session. The protocol is a percentage of FTP set, functional threshold power being the contemporary cutting edge of indoor ergometer training metrics. With the rider's current number as the base all hills, climbs, recoveries and durations are governed by the precise intensity of the individuals current place on the cycling specific physical fitness timeline, as measured by the FTP setting. Meaning that the integrity of the percentage is always appropriate for whomever has attached their aforementioned arse to the saddle. Last night I was one of the them.

For many years I have advised that the sole responsibility of a rider using FTP as primary controllable variable is to effectively respond to the power requirement in the most efficient manner possible. During the two twenty minute intervals, separated by a five minute break, one’s power is established at eighty-five percent of their current FTP. The CompuTrainer handles this simple chore with ease. Not so much for the rider who must instantly find some type of kinesiological stasis for the effort. Or else succumb to the dreaded physics reality of what we call negative inertia, that painful place where one is developing the power with each pedal rotation instead of powering into a groove zone where the power is maintained over time. Maintenance is much, much easier to endure than re-creation. So we search for the zone.

In another juicy example of this training paradox, the less one forces it into play, the more one is able to find a state of flow and relax into the delightful hum of a continuous power rhythm, the easier the job and the quicker time will seemingly pass. Anyone who has climbed a fifteen percent hill for ten miles or so knows exactly how this translates into real-time suffering during the climb.

The difference between our bread and butter 2x20 sets and last nights hill interval set is in the varying of intensities versus the steady state, fixed protocol. For the sake of a cheesy keyboard illustration, a steady state 2x2- set looks like this: ________X________ where last nights hill ints look something like: _______/——————\_________/——————\  Make sense? Can you feel the differentiation in your core as you see this? Does it raise your heart rate? Do you instantly feel like going for a ride or heading to the club? Well, wait a minute we’re not quite done today.

There are three takeaways one should not overlook when decoding this intricate message. Everyone agrees that the difference between simply sitting, spinning and responding to the precision of the steady state protocol is of high value BUT the percent of power hill intervals require additional focus on and attention to three items.

One: As is mandated by the workout (and shown via a colored bar graph on screen) one is required to keep her power in a rage close to the exact FTP percentage. Meaning that if I have a 200 FTP and the protocol calls for 85% of that for one minute an icon appears on the screen showing me exactly where that point is and I must pedal to keep it there. If I ride with too little power the color bar changes to yellow, should I overcook it, the bar shows red. This forces a BALANCED AND FLOWING rhythmic groove because mashing or any other inefficient response will cause the bar to jump all over the place like Mexican jumping beans at happy hour.

Two: The above efficiency requirement not only forces attention to the flowing dynamic needed to control one's balance of power output but also in the left to right relationship of the pedal stroke. Every one of them. Up, down and around. Smooth. Harmonious. Like a piano concerto on the bike. The myriad benefits of this should be obvious to anyone who as executed a fixed-gear ride on a hilly course. One must find harmonic balance and flow with the groove. Or one will crash.

Three: The combination of the above will created the need for focus. While in the midst of a 2x20 set, with variables controlled, one can allow the luxury of media distraction. This is one of the main reasons why our video series is now in its sixth year. Not only can we ride and converse, we can train and watch video. If they are somehow related or connected, even better. The focus factor is largely due to that pesky icon relentlessly reminding us where our current real time power is. Last night I found myself defaulting to a greater-than-required wattage number when the goal was recovery. Several times I was called back into the present pedal rotation moment by the color coding cops. Once I thought I heard one growl “Where’s the fire buddy?”.

Any drill that asks the participant to stay within a BALANCED AND FLOWING rage of power, coupled with the need for RELAXED FOCUS to effectively execute, will get a critical look in our facility.

Where an eight of ten is gold.