Sleep

In reply to yesterday's post I got twittered (Alberto's terminology!):

"Some data missing? What about graphs for words spoken per minute..." was Colin's take on yesterday's ride, which suggests that my perceived physical exertion rating was spot on.

I would like to thank Maryka for her very informative comment. I never thought of normative power and intensity factor being different to average power. Following her suggestion I downloaded the WKO+ software. Then I realised that I had downloaded it already sometime last year when I first got the Powertap but couldn't get it to work back then. It wouldn't download the data from the Powertap into the WKO+ software. I'm now not able to trial it again since the trial version has expired and I don't want to buy it, in case I don't get it to work. I guess I'll give the SportTracks software a trial.

I went to bed at 9:30ish last night. I calculated that I had nine hours of sleep available if I wanted to go for a ride with John at 8 AM (it takes me about 25 minutes to ride over to John's place) and therefore did not set the alarm, assuming that I would be awake before I had to get up. There was this documentary on SBS earlier this week about "Sleep" and the impact of sleep deprivation on your hormonal and cognitive functions. After watching the program I concluded that most cyclists I know would be chronically sleep deprived from getting at 4:30 AM, which robs us of the most important part of sleep: the REM phase. Scary stuff!

To my surprise it was 7:45 AM when I opened my eyes to a most gorgeous blue sky morning and couldn't believe that it had taken my body ten and a quarter hours to recover completely. I take it that it was extremely important to let my body sleep as much as needed and wake up naturally.

The good rest might also explain that today's 50 km ride felt great and the heart rate graph, after downloading the power meter data, showed that I had spent most of the two hours in the recovery and endurance zones.

I was really worried that the lower power output and higher heart rate yesterday could mean that the lurgy is flaring up again. I never before had to return from injury or illness so I'm edgy, especially now that I have set myself a training goal: the Individual Time Trial State Championship on 6th September. Advise from a good friend?

"The Qld ITT champs – it is very important to set a goal to strive for – in saying that, you will need to be prepared as to what the body can give back in the lead up to the race. You could be surprised how slow it takes to get back to form ... trust me on this one! Its a great goal to have, but I wouldn’t pour my heart into jumping on the podium on the 6th Sept.... if you know what I mean? It will be interesting to see how your body reacts."

Naturally, I appreciate the advice. I hear what you're saying, Shane, but I don't like it! Let's see...

Trying to make sense of power data?

First things first: Apologies, where apologies are due. Guys, it wasn't at all your fault! I'm sorry for blaming you.

Have a look at the two screen shots below (click to enlarge): The top one is the graph from last Friday's Riverloop. The red bars on the bottom right represent the heart rate distribution throughout the ride. The first bar represents the time I spent in the recovery zone (equals E1), the second represents the time I spent in the endurance zone (equals E2) and so on.

Now have a look at today's graph. Do you see the difference? Today I spent most of the time on the front setting my own pace! Yes, correct! What a stupid, silly thing to do - not setting my own pace but pushing myself like this - and the worst? I didn't even notice it. If you'd ask me, before I had downloaded the data, whether today's ride was easier or harder than last week's ride, I would have sworn that it was easier - way easier. (Notice my perceived exhaustion rating? Four for last week, two for today!)

I noticed another few interesting things, which lead to the conclusion that riding with the guys might actually be more beneficial. Setting my own pace puts me out in the wind instead of drafting, which would explain the higher heart rate. It is also possible that my heart rate was higher to start with (yes, I have been a little tired this week).

But let's stick with the first assumption that being out in the wind required me to work harder: How can I explain that my average power output last week was higher (118 Watts) than today (112 Watts)? I would have thought that being in the front fighting wind resistance would have shown a higher average power output?

I find also interesting that the power distribution (yellow bars in the bottom left graph) is similar compared to last week. Should I therefore not worry about heart rate at all when I base my training on power? The power bars show that I spent most of my time in the recovery and endurance power zones, which is perfectly fine for base training, isn't it?

Recovery ride or racing the boys (with Debs)

It always drove me mad when they started those “Do you remember …?” conversations, down at the pub or over dinner, you know, those: “… do you remember the old boat shed that burnt down … and Daz dancing on the tables that night … all drunk in the Woolshed ... oh, and what was the name of that TV show …?”

It was painful not be able to share into the laughter, and I hated feeling excluded, not knowing what they were talking about.

Debs called in the other night and the “Do you remember …?” frustrations from nine years ago were fresh in my mind. Just this time I shared the memories, old dive day memories. Debs had witnessed it all … the secret kisses on the bow, the stolen hugs in the lazy jacks. I still don’t believe that she had nothing to do with letting the ropes go on the sailing covers, exposing Alberto and me to a laughing crew, and arranging a single cabin for me while everybody else on the Atlantic Clipper had to share.

She moved to Victoria, we stayed in Cairns for a few more years before moving to Brisbane. A couple of visits initially, later the occasional text message, wetsuits and boats were swapped for lycra and carbon bikes (both of us - completely independently – weird) and brief chats in Bright before or after a stage. Life went on.

Debs had moved to Brisbane in January. Friday morning she joined Shane, Shaun, Scott and me on our Riverloop. It was great having her around and indulging in the, no longer hated, “Do you remember …?” conversations after the ride over coffee. Crazy stuff she told us, about women’s racing down south in Geelong and Melbourne. Mt Baw Baw she mentioned and rough treatment in sprints, pushing and shoving and the occasional punch in the quads.

She observed that the ride that morning, while most likely indeed recovery speeds for the guys, was not slow enough for me. I lost a lot of fitness over the past five months and she was right; I was hanging on, working hard at times to do so, when I’m supposed to build base again. And that requires slow riding.

Alberto, the other night when reading the Bicycling Magazine (It’s great not having TV), made me aware of a Carmichael article talking about recovery rides and how slow you should go. Rule of thumb: it’s better to err on the “too slow” side.

Once I had downloaded the data from my power meter it showed that my heart rate had been only 77% in zone E1 (recovery) and I had spent shocking 16.5% at threshold or race pace! Urgh!

Maybe I shouldn’t ride with my dear male friends until it’s time to hammer again?

Sunday afternoon inspiration

We still haven't got our TV sorted. Yes, it'll be extremely high on our priority list come July but for now I get my daily Giro fix on the intranet. I had to share this as it's an awesome ride by a very likable Australian.

Our very own Tour of California - Chronicle of a perfect holiday

Pour a glass of red and make yourself comfortable ...




Alberto just wrote about his riding and experience in California here!

I want to move to Vauban

A footnote on yesterday's post: I found an interesting post on the 'People Powered' blog of Andy in Germany, relating to an article in the New York Times.
The concept of an (almost) car-free town is inspiring and it is reality in the small suburb of Vauban (Freiburg) because of a green major with a vision and the oomph to just make it happen!
In hundred years this may be reality all over the world but right now it sounds like a weird social and ecological experiment.

Letter from Brisbane City Council (or my first ride back)

Every so often we get this 'Living in Brisbane - Message from the Lord Major’ type thingy in our mailbox. The latest issue sat on my desk all week, with the headline on the front page staring at me. 'Easing Brisbane's traffic congestion' it says. A big article explains all the wonderful things they do to achieve the above, like building new roads, building new four lane toll bridges, building new tunnels, building new bus ways ...

Damn! It bugged me all week. Being a HR Manager, I conducted a little research in the office for a "Bike to Work Wednesday" project. I asked random colleagues, in the tea room, or by the water filter, what it would take to get them out of the car and onto a bike. I expected to hear “Better shower and bike storage facilities” or things like that ... things that I would want, but to my surprise, the single most pressing reason why people don't ride, is fear of riding on Brisbane roads in peak hour traffic.

Now, traffic has to move in order to hit you ... and peak hour traffic hardly ever travels, at least not at great speed ...

... and then yesterday morning I rode into the city to meet with Scott, Shane and Aaron for a Riverloop and it was an hour later than my usual riding time. It was five past six, just before the real rush hour, but already noticeably busier than 5 AM. I rode on a four lane road inbound when I felt the pick up truck touching my arm and the rush of air of a car going pass with 60 km/h, possibly faster, with no room between the curb, me and the car. Scary stuff! I stayed upright - god knows how. I spotted the blue logo on the passenger's door: Brisbane City Council.

My lights had brand new batteries and the sun was up already so I doubt he didn’t see me. The lane next to him was empty. Three more times did I get cut off or pushed into the curb or passed way too closely before I reached the city and our training quartet had another couple of close calls during our ride, involving another Brisbane City Council vehicle.

Maybe Lord Major should invest his money into enducating his staff to respect other road users - ALL other road users. And maybe then people wouldn't be scared to commute to work by bike. And that, maybe, would ease Brisbane's traffic congestion. Maybe.

Oh well, I still had an awesome morning on the bike ... and coffee afterwards with great people.

Shane and Scott right on my wheel - liked them better there than setting the pace

Scott sharing his raisin toast with me - I like him!

Aaron of 'The jaman files" fame with a less healthy breakfast alternative. He didn't share either. LOL

... and moi, looking like I'm enjoying a pre-8 AM beer. It's a double-shot skinny Late - honestly!

bicycle charm

Home … sigh … nah, it’s kinda nice to be back home but I could have easily travelled sunny springtime California for another two weeks. I wasn’t tired of chaos and mile after mile in our rental RV just yet, so it was with some sadness that I boarded that V Australia flight back home.

It's 5:30 AM on Tuesday morning and I'm wide awake - the only notable sign of jetlag. I had great expectations for this holiday. Do you know, what? They got exceeded. We had such an amazing time.

Now I have some problems adjusting to the rut again ... that's why I decided to get up rather than lying in bed stressing about the pile of work on my desk ...

In short:

The editor of the Lonely Planet was right: We had packed way too much into our ten days and had to make some adjustments three days into the holiday in order to enjoy our time rather than chasing our schedule. This meant that we missed out on visiting San Francisco (and bikesgonewild) but - hey - that's a good reason for going back sometime (soon?). The Lonely Planet was wrong, however, in suggesting to pack less clothes: I wore every single piece of clothing I had brought. The weather was beautiful, every single day - no rain, not once - but it was hot in the desert and cold in the mountains. We rode the bike - often. We loved the (sea)food. And I found this cutest of all holiday souvenirs in Solvang.

I'm putting together on a little holiday movie to tell the whole story and hope to have it finished by Friday.