Last night I took part in the inaugural Milton Cycling Academy race at the Milton National Cycling Centre. Fourteen of us lined up in the A group which consisted of senior elite and master racers. I knew prior to the event I was in for a night of hurt but figured no better preparation for this weekend Track Ontario Cup than racing with the fastest.
The evening began with a 60 lap scratch race, first one across the line wins. Well it did not pan out as I had hoped. You come to the conclusion after 10 laps when your legs and lungs are burning that perhaps a 15 minute warm up on the rollers and 10 minutes on the track didn't cut it. I had no illusion of animating the race yet I did expect to finish it. I was dejected and the rest of the night did not look any more promising.
Up next was the kilo sprint, 4 laps of the 250 meter track following a neutral paced lap on the Cote d'Azur. Four to five of us were placed into heats with the first two qualifying for the final. Pretty simplistic event yet can be tactical. In my heat, it was a straight up sprint with us finishing in the same order drawn as we started. Unfortunately I drew last place. 5 more of these efforts and my legs may have begun to open up and feel better!
Following the kilo was the team chase. A single race with us drawn into equal teams of seven. The race is won when 50% of the team catches the other team or the team with 50% intact riders is ahead after 24 laps. Each of us were required to take one pull at the front in the same order we started. It was decided initially we'd take half lap pulls. I had the feeling it was going to blow apart when I overheard others talking about gunning it once everyone took their initial turn. Sure enough our pace yo-yo'd after 4 laps and gaps began to open. A gap I closed zapped my legs and once on the front for my second pull, I did what I could to maintain the pace, pulled off and out. Our team then began to fragment down to four riders and was eventually caught.
The final event for me as I did not qualify for the kilo sprint was the elimination. Every two laps the last rider crossing the finish line is eliminated until two remain at which time, a sprint to the finish determines the winner. I half expected to be eliminated early but finally found my legs and did reasonably well finishing 3rd.
The evening was not all that bad and I had a single takeaway... a proper warm-up.
Results - March 24, 2015
Wednesday, 25 March 2015
Tuesday, 17 February 2015
Track Ontario Cup #1
This past Friday the 13th saw my return from the hiatus of sanctioned cycling racing. The first ever Ontario Cup track event was being held at the new Milton Velodrome – the Mattamy National Cycling Centre (MNCC) that will be the venue for track cycling at this summers Pan American Games. I had taken part in the Points Race.
Although I had raced track before, it has been over 25 years ago as a junior/senior rider and on an outdoor asphalt velodrome in Delhi, ON. However I have been riding quite extensively at Forest City Velodrome (FCV) in London, ON since October 2014 and have become quite comfortable with the flow and speed of track riding logging in over 2,000km or 15000 laps of the 138m velodrome. Although I had no immediate intention of racing track this year, a "fun race night" was held a few weeks ago and I felt I held my own when riding against some seasoned track racers. It was enough to generate the spark and interest to race this year. The only caveat was not having ridden on the new MNCC velodrome and my only riding reference was a previous experience riding on the now defunct Olympic velodrome in Montreal back in 1988.
I booked myself into the first recertification program offered at MNCC only to have to miss the opportunity due to bad weather. I booked again but this time into the “A” and “B” certification programs, costing more but figured it would give me more track time. The experience was surreal and I could only compare the feeling to the first time I walked into the Skydome in Toronto. The velodrome was massive compared to FCV and riding it was like riding on a multi lane express way in overdrive. No longer did you get the sense of speed and feel the g-forces like you get at FCV, the experience was smooth and almost effortless but scary as hell at the same time, and particularly the first time you ride up and along the railing. MNCC do not allow computers on the bike so you better be damn sure you are going fast enough as it is a long slide down.
With the certification behind me and a new sense of dread, I was off to compete two days later in a 30 lap 7.5km Points Race qualifier and should I qualify the 60 lap 15km Points Race final. Ironically I was not at all nervous come the moment they called us up and surprisingly confident even though the likes of Steve Bauer would be competing in the same heat as me. 25 years ago I wanted to compete along side Steve at the Canadian Tire Grand Prix down at Queens Park in Toronto, only to be denied by my team, High Park Cycle. Better late than never I suppose!
The Point Race is one of many different events that occur on the track. Sprints for points occur every 10 laps with points awarded to the top 4 (5 for 1st, 3 for 2nd, 2 for 3rd and 1 for 4th), 20 points if you lap the main field and -20 points if you are lapped. There’s obviously an advantage to lapping the field but at a higher physical cost as it requires a lot of effort or luck if you get in the right move. For myself, I figured I had the best chance of qualifying by going for the sprints. 18 riders would contest this qualification with the top 12 advancing.
For the most part, the race was a blur. There’s so much happening in such a short period of time and I was concerned only to obtain a few points and to stay upright. The first sprint out of three, I found myself out of position and crossed the line 6th in the group yet I believe two were off the front at the time. The second sprint I ensured that was not the case and followed a familiar wheel with two laps to go. I was a little confused as we crossed the line with the two laps to go as the bell was ringing. This generally suggests we are on the last lap before the sprint. As we crossed the line, the bell rang again and it dawned on me that the bell was ringing originally because the two off the front were just behind and about to catch us. I continued to follow the wheel in front and crossed the line safely in what I believed was 4th place. Coming into turn one, we both gradually rose up the banking as those behind is rode underneath. At the moment we were coming down the banking, a rider in front came up and I found myself trapped as we grazed tires and down I go. Sliding down head first on my left side I feel like it is an eternity as I wait for the inevitable rider(s) crashing into me from behind. As the track is self cleaning, you only hope those behind you ride up and above however that is not always the case. I hit the bottom concrete with a thud. I jump up, grab my bike, give the front wheel a spin to check if it is true, hop back on and ride off. Typically in the case of a crash or mechanical, a rider is given 5 laps free. I thought I might have the chance to actually get back on but in hindsight, I should have taken the free laps and contest the final sprint. In the end, I reflect on what transpired and await the results to find out whether I obtained the 1 point and would qualify for the final.
No sooner do I get my wounds attended to and visit my father who came down to watch, I hear over the pa system that I did in fact qualify with the single point obtained. Now, the long wait until the final.
The final itself again is just a blur. The speed was considerably higher as expected and I hear the announcer describe our effort as being “pinned”, a term which I had never heard before. A group get off the front and lap the field and I had little left to make any considerable effort. With 10 laps to go I found myself near the front and thought about doing something in the final sprint but there was just nothing left. I was doing what I could to hang on and figured my injuries were getting the better of me. All in all I was satisfied with the first track race. I’ve come away with a new appreciation for the track and a desire to improve physically and tactically. 6 weeks until the next Ontario Cup and I was back on the boards the next day at FCV to prepare.
Qualification Sprint Results | Overall Results
Final Sprint Results | Overall Results
 |
| Awaiting start on the infield |
I booked myself into the first recertification program offered at MNCC only to have to miss the opportunity due to bad weather. I booked again but this time into the “A” and “B” certification programs, costing more but figured it would give me more track time. The experience was surreal and I could only compare the feeling to the first time I walked into the Skydome in Toronto. The velodrome was massive compared to FCV and riding it was like riding on a multi lane express way in overdrive. No longer did you get the sense of speed and feel the g-forces like you get at FCV, the experience was smooth and almost effortless but scary as hell at the same time, and particularly the first time you ride up and along the railing. MNCC do not allow computers on the bike so you better be damn sure you are going fast enough as it is a long slide down.
 |
| On the rail awaiting the start |
The Point Race is one of many different events that occur on the track. Sprints for points occur every 10 laps with points awarded to the top 4 (5 for 1st, 3 for 2nd, 2 for 3rd and 1 for 4th), 20 points if you lap the main field and -20 points if you are lapped. There’s obviously an advantage to lapping the field but at a higher physical cost as it requires a lot of effort or luck if you get in the right move. For myself, I figured I had the best chance of qualifying by going for the sprints. 18 riders would contest this qualification with the top 12 advancing.
 |
| Steve Bauer leading me out (ya right lol!) |
No sooner do I get my wounds attended to and visit my father who came down to watch, I hear over the pa system that I did in fact qualify with the single point obtained. Now, the long wait until the final.
 |
| Cooling down |
Qualification Sprint Results | Overall Results
Final Sprint Results | Overall Results
Friday, 28 December 2012
Carpe Diem 2012!
December 28 has become my Carpe Diem for it was the day in 2009 that I made the conscience decision to do something about the physical aspect of the person I had become. I tipped the scales at 215lbs, my all time heaviest and have reached 151.6lbs and currently sit at 158lbs. I look upon that day and think of that first 20 minute session I did on the elliptical that almost killed me and think what I have done since then. A return to competitive cycling with some notable results, 100mile bicycle rides, countless 3+ hour training sessions on the bike, 7 to 12hr training hours per week, 10 continuous pull-ups; I wouldn’t have imagined that 3 years ago!
See last year’s comparison photo. This year’s photo is coming soon.
Over the last three years I have adopted different eating styles to test the effectiveness of weight loss/satiety and to fuel my body for the rigors of weight lifting and cycling. Needless to say it’s been challenging; not so much in the way of eating, but balancing the intake of food to accommodate weight loss / maintenance, muscle growth and energy needs. Through this journey I have read and learnt a lot on nutrition (both conventional and unconventional) and have learnt what works best for me. With that knowledge, I have been successful in loosing or maintaining my weight without extreme caloric reductions while building muscle and fuelling my body for cycling.One of the biggest revelations I’ve had is the fluctuations in weight experienced on a daily or weekly basis. These fluctuations are primarily water based and can sway in the range of 3 to 5 pounds. Deplete your glycogen through reduced carbohydrate intake or exercise and you can easily drop 3 to 5 pounds in less than a week and appear and feel thinner. Replenish your glycogen and watch those same pounds return. The reason for this is the glycogen/water relationship. For every gram of glycogen stored in your liver and muscles, your body will store approximately 3 to 4 grams of water. So say for instance your liver stores 100g of glycogen and your muscles store 400g, your body will store approximately 2000g of water resulting in 5.5lbs of weight (1g = 0.00220462lbs ). With this knowledge, I became less concerned with these daily fluctuations and relied more on body fat percentage rather than weight.
As an example of this, last winter in my attempt to shed body fat for the forthcoming cycling season, I changed up my macro nutrient intake consuming approximately 160g of protein (1g per pound of body weight to maintain lean muscle mass), no more than 100g of carbohydrates and the remainder of my caloric requirements (approximately 2400cal) in healthy fats (olive oil, coconut oil, avacados, nuts etc.). Within the week I dropped approximately 4lbs (glycogen depletion + accompanying water) bringing me from 164lb to 160lb. From there until the 1st of April, I lost an additional 8.4lbs for a total of approximately 12.4lbs and 3% body fat according to my scale. Approximately 7lbs were lost in fat and the remainder (5.4lb) in glycogen/water and likely some lean tissue. During this time I had periods (weekends) of carbohydrate loading where I would consume approximately 350 to 400 grams of carbohydrates, 160g of protein and the remainder of my caloric requirements in healthy fats (approximately 40g). After this period, my weight would increase by 3 to 4 pounds but then drop when glycogen was again depleted. It was interesting to observe and gave me a better understanding of the cause/effect of food.So into a new year I will again challenge myself but with a new way of eating. One drawback of my previous way of eating was the financial requirement due to the increase in meat proteins I was consuming. I’m about to try a lacto-ovo-vegetarian/pescatarian approach but model it similarly to the above (primarily health fats, 1g of protein per pound of body weight and minimal carbohydrates to keep my glycogen depleted). I have yet to work out the details but suspect I will rely on eggs, dairy, fish (pescatarian) and powder sources for protein. In time, I may reduce if not eliminate eggs and dairy just because as I have no ethical issues with eating these nor meats. Fish I will continue due to the health benefits. I find it’s good to change your way of eating up as it keeps things fresh and keeps me motivated.
Tuesday, 24 April 2012
Thrills, Spills and Bills
This past Tuesday I took part in the Midweek Cycling Club season opener criterium in Missassagua. My thinking was to use this weekly series to supplement my existing interval workouts I performed while at the same time, curb my appetite for racing and maybe save a few bucks from travelling across Ontario. At this event, typically two races are held. An early race for those wanting a slower pace, new to the sport and mandatory for all first time attendees, and a late race for those who have done well in the early race and have been promoted. Due to the limited day light as I later discovered, a single race was had. Although I had no immediate issues with a single race, the first few laps would be crucial as slower riders are shelled out the back. Positioning towards the front would be important.
The hour + 15 lap race began at a modest pace but soon picked up speed on the back stretch of the 1km circuit. With only two corners to contend with, it was not a technical course but due to the elevation changes and direction of wind, speeds in excess of 60km/h could be reached very quickly yet slow down just as fast. For the most part I felt really good during the race. I maintained my position towards the front, negotiated the corners and held the wheel in front of me well, and at times, put a few efforts off the front for fun. The sensations I felt brought me back to the days I use to ride on the track. I was having a blast! With one lap to go, we approached the first right hand corner at speed. Later I would learn we were travelling through the corner at 40km/h. No sooner did I have a chance to think, I felt tangled and caught with someone to my right. Before I knew it, I was on the ground and the only things I recall clearly was the sensation of being pulled, the thump of the rear left of my head striking the ground followed by the feeling of being run into from behind. As I lay there trying to comprehend what had just happened, I was quickly surrounded by people and being told to lay still. My initial fear was something was terribly wrong and thoughts of a fellow cyclist who years earlier shattered his leg on this same course went through my mind. But as I lay there, able to move my arms, legs, neck and head and without the feeling of blood oozing, I knew nothing was wrong and I began to sit up.
With local volunteers surrounding me, they began asking me a number of questions. Who I was? Where I was from? Was anyone here with me? Where's my car? What's my phone number? Who's my emergency contact? All of which I was able to answer without hesitation. As I think back, I have to laugh. As I was being asked, I was putting a significant amount of effort to answer their questions correctly and with conviction! Not only did I want them to believe me, I wanted to believe myself that nothing was wrong. It was time to call home and tell my wife the bad news. Oh shit!!!!
Because I hit my head, an ambulance had to be dispatched and I had to get checked out at the local hospital. While in the ambulance, they monitored my vitals and continued to ask questions. By this time, the adrenaline had all but dissipated and the pain now became apparent. I had road rash up the left side of my leg from the calf to my left hip, on my left elbow, on my right butt cheek and as I would later learn, a nice tire rub/skin tear on my left shoulder blade. My nice new Erace Cancer team kit was ruined and my helmet was shattered! But more importantly, I was okay. By this time, with the adrenaline gone, I began to feel tired and nauseated, but not because of the blow to the head. Unless I'm driving, I get nauseated in a car. To make matters worse, I was in the back of am ambulance riding backwards. Argh... give me a barf bag! Fortunately, everything stayed down and I was quickly moved through Triage and waiting to see the doctor. Perhaps one of the few benefits of hitting your head, you get to see the doctor before everyone else! Within a matter of moments and after she went through her shpeel of questions, she said I was free to go after my wounds were attended to by the nurse. I had half expected to have a scan to the head done but all she seemed to be concerned with was that there was someone at home to monitor me throughout the night. There was even no concern that I had to drive home alone! Arriving home later that night I spoke with my wife and surveyed the damage to the bike. For the most part it looked all cosmetic yet would require my mechanic to fix as I neither had the time nor tools. A few hundred bucks later, my mechanic made my bike look and feel new and gave me a good deal on a replacement helmet. Thanks Joe @ Impala Richmond Hill!
So where does this leave me? Good question. Two significant crashes in the span of a year leave you considering your options. Fortunately nothing was broken this time; however a blow to the head is not something to dismiss either. As I look back upon this journey it started with the desire to return to some level of fitness. Next it led to a desire to become competitive once again. Having achieved that, my next goal was to reach the highest level in the Master racing category, that being Master 1. Although not officially achieved, when I look back upon the year and in particular this Midweek race, I can say it has been achieved. I raced with the top Master A (30 - 39 year old) athletes in Ontario at the Ontario Road Championships last year and in this Midweek race, competed with a number of top level Master 1 cyclists. I know I can compete with them and know within myself I would be competitive. The question I have to ask myself is whether I need further proof of this and at what cost?
The hour + 15 lap race began at a modest pace but soon picked up speed on the back stretch of the 1km circuit. With only two corners to contend with, it was not a technical course but due to the elevation changes and direction of wind, speeds in excess of 60km/h could be reached very quickly yet slow down just as fast. For the most part I felt really good during the race. I maintained my position towards the front, negotiated the corners and held the wheel in front of me well, and at times, put a few efforts off the front for fun. The sensations I felt brought me back to the days I use to ride on the track. I was having a blast! With one lap to go, we approached the first right hand corner at speed. Later I would learn we were travelling through the corner at 40km/h. No sooner did I have a chance to think, I felt tangled and caught with someone to my right. Before I knew it, I was on the ground and the only things I recall clearly was the sensation of being pulled, the thump of the rear left of my head striking the ground followed by the feeling of being run into from behind. As I lay there trying to comprehend what had just happened, I was quickly surrounded by people and being told to lay still. My initial fear was something was terribly wrong and thoughts of a fellow cyclist who years earlier shattered his leg on this same course went through my mind. But as I lay there, able to move my arms, legs, neck and head and without the feeling of blood oozing, I knew nothing was wrong and I began to sit up.
With local volunteers surrounding me, they began asking me a number of questions. Who I was? Where I was from? Was anyone here with me? Where's my car? What's my phone number? Who's my emergency contact? All of which I was able to answer without hesitation. As I think back, I have to laugh. As I was being asked, I was putting a significant amount of effort to answer their questions correctly and with conviction! Not only did I want them to believe me, I wanted to believe myself that nothing was wrong. It was time to call home and tell my wife the bad news. Oh shit!!!!
Because I hit my head, an ambulance had to be dispatched and I had to get checked out at the local hospital. While in the ambulance, they monitored my vitals and continued to ask questions. By this time, the adrenaline had all but dissipated and the pain now became apparent. I had road rash up the left side of my leg from the calf to my left hip, on my left elbow, on my right butt cheek and as I would later learn, a nice tire rub/skin tear on my left shoulder blade. My nice new Erace Cancer team kit was ruined and my helmet was shattered! But more importantly, I was okay. By this time, with the adrenaline gone, I began to feel tired and nauseated, but not because of the blow to the head. Unless I'm driving, I get nauseated in a car. To make matters worse, I was in the back of am ambulance riding backwards. Argh... give me a barf bag! Fortunately, everything stayed down and I was quickly moved through Triage and waiting to see the doctor. Perhaps one of the few benefits of hitting your head, you get to see the doctor before everyone else! Within a matter of moments and after she went through her shpeel of questions, she said I was free to go after my wounds were attended to by the nurse. I had half expected to have a scan to the head done but all she seemed to be concerned with was that there was someone at home to monitor me throughout the night. There was even no concern that I had to drive home alone! Arriving home later that night I spoke with my wife and surveyed the damage to the bike. For the most part it looked all cosmetic yet would require my mechanic to fix as I neither had the time nor tools. A few hundred bucks later, my mechanic made my bike look and feel new and gave me a good deal on a replacement helmet. Thanks Joe @ Impala Richmond Hill!
So where does this leave me? Good question. Two significant crashes in the span of a year leave you considering your options. Fortunately nothing was broken this time; however a blow to the head is not something to dismiss either. As I look back upon this journey it started with the desire to return to some level of fitness. Next it led to a desire to become competitive once again. Having achieved that, my next goal was to reach the highest level in the Master racing category, that being Master 1. Although not officially achieved, when I look back upon the year and in particular this Midweek race, I can say it has been achieved. I raced with the top Master A (30 - 39 year old) athletes in Ontario at the Ontario Road Championships last year and in this Midweek race, competed with a number of top level Master 1 cyclists. I know I can compete with them and know within myself I would be competitive. The question I have to ask myself is whether I need further proof of this and at what cost?
Saturday, 7 April 2012
Good Friday Road Race 2012
In my second year of competitive cycling since my hiatus, I was anxious to learn how my form has progressed from the previous year. The last 5 weeks have been emotionally draining and my training although not disrupted, was more unstructured than I had originally planned. Throughout the winter all my riding was performed indoors. Only in the last two weekends did I actually get outside and road some challenging routes to test my legs. I felt good.
Although the day would be sunny, it was cold with a brisk north wind. For the most part I felt rather relaxed as compared to last year. This race last year followed two previous early season races with Easter falling later in April, but this year the race was the first of the season and a confirmed 97 participants in this Master 3 category had me a little concerned. Master 3 being the entry level into competitive master cycling, there would be a few first timers which would make for some nervous conditions. It was imperative to stay towards the front!
For this 2012 cycling season I am racing with Erace Cancer Cycling Team, established to bring cancer awareness and raise funds for The Princess Margaret Hospital. I had 3 teammates in the race but for the most part, I had expected us to race independently. Needless to say, it was nice to see familiar jerseys. We set off at approximately 8:30am for our 3 lap 55km race. From the start I ensured I was placed well within the peloton sitting within the first 15 cyclists. The pace was moderate which resulted in the peloton riding shoulder to shoulder and leaving little to no room to advance and requiring more attention to avoid potential hazards. As we approached the first drumlin, you could sense the anxiety settling in as the pace increased. Last year I recall standing up on the pedals, forcing them over and gasping for air on the climbs, however as I crested the first climb, I was sitting comfortably in the saddle, feeling strong and breathing comfortably. An indication my fitness has improved.
For the first lap and a half, we maintained a rather moderate pace such that towards the end of the second lap, we were neutralized to allow the following Senior 4 category to pass. Somewhat embarrassing but hey, as I overheard a spectator on one of the climbs say; these must be the old guys. I had to smile… I was officially an old guy!
For the remaining part of the race, I concentrated more on maintaining my position or moving closer to the front. A few times on the climbs there was some bumping of handlebars which left me a little uneasy. However due to the size of the field, little opportunity presented itself to move up. Along the last 3rd of the race, I tried to position myself towards the front up the left hand side of the road while attempting to observe the yellow line and avoiding being disqualified. It became a little too dodgy for my liking so I proceeded to move through the peloton towards the right and again attempt to move towards the front. I began to make some headway and with approximately 1km remaining, I was positioned nicely for the sprint finish. Sitting within the top 15, suddenly two cyclists crashed directly ahead of me. I saw one fly head over heels and other appearing on all fours on the road. With no where to go, initially I thought that was it, I was going down. At the last moment, I pulled up on my handlebars, clearing the front wheel over the downed cyclists, and thrusting the rear of the bike over him. I made it! OMG!!! In the past I have had some dramatic recoveries, but this one had to be an all time best! Either that or someone was looking out for me. With the crash avoided, I was then confronted by sudden cramps in both calves likely the result of the exertion to avoid the crash. I stood up and pushed both heels towards the ground to stretch them out. It provided some relief. With the last corner in sight, I did what I could to move up further as I had dropped back considerably. Leaning shoulder to shoulder with another cyclist, I almost go down again but manage to stay up. With the corner taken, a long line ahead of me begins to sprint. I do what I can and make up a few positions to take 11th place; a respectable placing for the first race of the season.
For the most part I was satisfied with the race. I felt good and strong on the climbs but admittingly did not feel like I had much energy. Understandably, its difficult to get up and motivated for an early race start when its 1 degree Celsius and the moderate pace may have been an indication of such.
Up next is Calabogie Classic in Calabogie, ON on April 22, 2012. Held at the Calabogie Motorsports Park, 11 laps of a 5.05km asphalt track with 20 turns, 20 meter changes in elevation and up to 6% cambers in turns, it is sure to be a good time. Looking forward to it!
Monday, 30 January 2012
Get Lean and Fast
As the new year approached and the tentative cycling racing schedule was released, I began to think of the next phase in my weight lifting and cycling periodization plan. I came to the conclusion that my strength focused phase was one month too long. Although I would have liked to have continued for an additional month as I am beginning to see noticeable improvements, one early season race I want to perform well and be competitive requires me to lose weight and add some power. I have already begun the journey of shedding pounds through diet and after last weeks recovery period, I'll begin a high intensity interval training (HIIT) program with weights and start more structured and focused cycling workouts.
Leaning Phase - Weight Lifting and High Intensity Interval Training (HIIT)
The goal of the Leaning Phase is to decrease the amount of fat weight, increase muscular power while maintaining muscular strength. This will be done by performing exhaustive workouts where the metabolic cost of each exercises and the workout as a whole is increased. To increase the metabolic cost of each exercise, I'll only perform exercises that recruit the most muscles. Full body exercises such as squats and deadlifts for the lower body, upper body pulls will include chin-ups and bent-over rows, and upper body pushes will include dips, bench press and squat press. To increase the metabolic cost of the workout as a whole, rest between exercises will be reduced considerably. Additionally, two forms of HIIT will be performed before and after the weight lifting exercises. The first form of HIIT will target both the upper and lower body parts through a series of 6 circuits, each circuit lasting 45 seconds with a 30 second rest between each series. Each circuit will be a maximum effort and the short recovery ensures the metabolic cost remains high. The second form of HIIT will be sprint intervals (30 seconds on, 30 seconds off) on a treadmill. I won't be including any HIIT cycling intervals as the equipment at the gym is not optimum for this and my cycling intervals will progressively get harder as I'll explain below.
To retain as much muscular strength during this Leaning Phase, each cycle will be proceeded by a one week Loading Phase. In the previous Hypertrophy and Strength Development phases I completed, each cycle ended with a week of unloading. During this time, low to medium weights were used to allow the muscles time to rest and adapt from the previous weeks efforts. During the Loading Phase, super heavy weights will be lifted to maintain and likely gain muscular strength. The volume during the Loading Phase will be reduced and any strength gains will only assist when I return to the Leaning Phase as I'll be able to lift heavier weights. The Loading Phase will coincide with the recovery period in my cycling Preparation Phase described below.
Preparation Phase - Cycling and Intervals at Lactate Threshold
The goal of this phase is to build upon the aerobic base acquired in the proceeding Foundation Phase by gradually introducing workouts to challenge my lacate threshold. There are many ways to determine ones lactate threshold heart rate; for my purpose, I estimate using field tests due to its convenience as it can be completed anywhere at no cost. One of the more notable field test methods from Joe Friel who suggests using a 30 minute time trial effort and record the average heart rate over the last 20 minutes or the average heart rate in a 1 hour race. I however prefer to use Chris Charmichael's method of two 8 minute time trial efforts and recording the highest average heart rate from the two efforts as described in his books The Time Crunched Cyclist and Ultimate Ride. The reason I prefer the later is that the second effort is generally better, more realistic than the first, can be easily completed on a single flat stretch of road and due to its relative shortness, allows you to give a 100% on both efforts. Too many variables get in the way in the first effort such as nerves and excitement resulting in starting off too fast or too slow. The length of the former field test method allows your mind to drift resulting in either a lack of concentration or the instilment of doubt. Additionally, I believe you will hold back in fear of not having the stamina to complete the test. With experience, this becomes less of an issue.
With my lactate threshold heart rate determined, I am able to set my heart rate training intensity zones and construct my training plan to prepare for key races in the year. My training plan up until the end of spring will consist of four one month mesocycles. Similar to other periodization strategies I have followed to date, each mesocycle will contain four one week microcycles, one of which will be reserved for recovery and adaptation. I find the three weeks on, one week off strategy works for me from a recovery perspective. Mesocycles one and three will include workouts below lactate threshold to lactate threshold where as mesocycles two and four will include workouts at lactate threshold to VO2max.
My challenge is the amount of time I am willing to set aside for cycling training. As I've mentioned in my blog before, all my training is done in the early hours usually before anyone is awake. Until the days the sun rises at 6am, most of my rides will therefore be indoors. Because of this, I found following a structured approach described by Chris Charmichael in his book The Time Crunched Cyclist works for my schedule, therefore I will continue to use and adapt his principals to my training. As there are specific attributes in each race I am targeting, I will be making adjustments in each mesocycle to prepare myself in the best way that I can. In the end, I hope it works out. In the come months, I'll provide some riveting tales on my progress!
Leaning Phase - Weight Lifting and High Intensity Interval Training (HIIT)
The goal of the Leaning Phase is to decrease the amount of fat weight, increase muscular power while maintaining muscular strength. This will be done by performing exhaustive workouts where the metabolic cost of each exercises and the workout as a whole is increased. To increase the metabolic cost of each exercise, I'll only perform exercises that recruit the most muscles. Full body exercises such as squats and deadlifts for the lower body, upper body pulls will include chin-ups and bent-over rows, and upper body pushes will include dips, bench press and squat press. To increase the metabolic cost of the workout as a whole, rest between exercises will be reduced considerably. Additionally, two forms of HIIT will be performed before and after the weight lifting exercises. The first form of HIIT will target both the upper and lower body parts through a series of 6 circuits, each circuit lasting 45 seconds with a 30 second rest between each series. Each circuit will be a maximum effort and the short recovery ensures the metabolic cost remains high. The second form of HIIT will be sprint intervals (30 seconds on, 30 seconds off) on a treadmill. I won't be including any HIIT cycling intervals as the equipment at the gym is not optimum for this and my cycling intervals will progressively get harder as I'll explain below.
To retain as much muscular strength during this Leaning Phase, each cycle will be proceeded by a one week Loading Phase. In the previous Hypertrophy and Strength Development phases I completed, each cycle ended with a week of unloading. During this time, low to medium weights were used to allow the muscles time to rest and adapt from the previous weeks efforts. During the Loading Phase, super heavy weights will be lifted to maintain and likely gain muscular strength. The volume during the Loading Phase will be reduced and any strength gains will only assist when I return to the Leaning Phase as I'll be able to lift heavier weights. The Loading Phase will coincide with the recovery period in my cycling Preparation Phase described below.
Preparation Phase - Cycling and Intervals at Lactate Threshold
The goal of this phase is to build upon the aerobic base acquired in the proceeding Foundation Phase by gradually introducing workouts to challenge my lacate threshold. There are many ways to determine ones lactate threshold heart rate; for my purpose, I estimate using field tests due to its convenience as it can be completed anywhere at no cost. One of the more notable field test methods from Joe Friel who suggests using a 30 minute time trial effort and record the average heart rate over the last 20 minutes or the average heart rate in a 1 hour race. I however prefer to use Chris Charmichael's method of two 8 minute time trial efforts and recording the highest average heart rate from the two efforts as described in his books The Time Crunched Cyclist and Ultimate Ride. The reason I prefer the later is that the second effort is generally better, more realistic than the first, can be easily completed on a single flat stretch of road and due to its relative shortness, allows you to give a 100% on both efforts. Too many variables get in the way in the first effort such as nerves and excitement resulting in starting off too fast or too slow. The length of the former field test method allows your mind to drift resulting in either a lack of concentration or the instilment of doubt. Additionally, I believe you will hold back in fear of not having the stamina to complete the test. With experience, this becomes less of an issue.
With my lactate threshold heart rate determined, I am able to set my heart rate training intensity zones and construct my training plan to prepare for key races in the year. My training plan up until the end of spring will consist of four one month mesocycles. Similar to other periodization strategies I have followed to date, each mesocycle will contain four one week microcycles, one of which will be reserved for recovery and adaptation. I find the three weeks on, one week off strategy works for me from a recovery perspective. Mesocycles one and three will include workouts below lactate threshold to lactate threshold where as mesocycles two and four will include workouts at lactate threshold to VO2max.
My challenge is the amount of time I am willing to set aside for cycling training. As I've mentioned in my blog before, all my training is done in the early hours usually before anyone is awake. Until the days the sun rises at 6am, most of my rides will therefore be indoors. Because of this, I found following a structured approach described by Chris Charmichael in his book The Time Crunched Cyclist works for my schedule, therefore I will continue to use and adapt his principals to my training. As there are specific attributes in each race I am targeting, I will be making adjustments in each mesocycle to prepare myself in the best way that I can. In the end, I hope it works out. In the come months, I'll provide some riveting tales on my progress!
Monday, 23 January 2012
Dietary Concerns and Carbohydrate Refeeding
I am entering my third week on a Paleo / Primal eating plan in an attempt to lean out and lose unwanted fat weight and for the most part, it is easier than I expected. How could it not be when you have eggs and bacon to look forward to for breakfast! I am hovering about 300 kcal below maintenance on average and found the most challenging aspect is learning to eat less. Previously I was eating huge amounts of lean protein, moderate carbohydrates and low fat. Now with high fat, moderate protein and low carbohydrates, gauging fat intake to stay below maintenance levels is critical as it is easy to go over daily caloric requirements if you do not reduce the volume of food consumed. An online food log source such as Calorie Counter is an invaluable tool to track daily caloric intake. Some of those that advocate a Paleo, Primal or a general low carbohydrate eating lifestyle claim that calorie counting is not a requirement as it is not fat that make us fat; it is that “evil” carbohydrate. I am not yet convinced although I see the validity in the statement but in perspective of what is eaten, when and how much. To err on the side of caution, I still weigh and log my food to track daily macro nutrient and caloric intake but analyze over the course of a week due to the daily fluctuations in both caloric input and output. I would encourage tracking calories as a requirement more so on a high fat diet.
During these last two weeks I have been concerned about the loss of both lean muscle mass and strength, decreasing levels of energy and stamina and of course fat gain. My protein intake is approximately 1g per pound of body weight which I understand is necessary to preserve lean muscle mass. My workouts in the gym on Monday and Wednesday were great, no loss of strength on both days and actually lifted heavier. Friday however was another story but it is too early to determine if strength has been affected as my sleep was short and restless. Although my scale tells me my fat % is increasing (by a whopping 4%!), the mirror is telling me otherwise as I can see a difference both in my mid section and legs. Veins are starting to reappear on the surface of my quadriceps which tells me my legs are leaning out. Going forward I'll rely more on the mirror and skin fold pinch tests and less on that “lying” scale!
As for my energy and stamina concerns during cycling workouts, anything you read these days emphasizes the necessity of a full glycogen tank for training. But is that need too broad? After all, these authors are writing for the masses. Can I get away with less in the tank for shorter intense workouts? Logic would suggest glycogen would come in handy when energy demands are needed at an accelerated rate during high intensity workouts. What about longer less intense workouts? Again, logic would suggest that your body could obtain its energy from local fat stores as the energy demands are lower giving you body time to convert fat to glucose. My cycling workouts presently range from an hour to two and a half hours in length. The intensity is currently low to moderate. In the coming weeks my mid week sessions will become more intense while my weekend sessions will remain long in duration and low to moderate in intensity. I have yet to experience any ill effects while cycling however to err on the side of caution, I have decided to include a 48 hour carbohydrate refeed cycle in my week.
The carbohydrate refeed will replenish depleted glycogen stores and provide me with an adequate amount of energy to complete the workouts without concern. Initially I will start the reefed cycle on the Friday morning and end it Saturday night to coincide with my longer, less intense weekend workouts (and meal time with the family) but will continue to evaluate myself during and after the shorter more intense workouts during the week. Should I find the higher intensity workouts are affected, I will adjust the reefed cycle. The reefed will be high in carbohydrates (=> 60%) and low in fat (<= 10%) and I’ll only consume lean proteins such as unprocessed tilapia fillets. I'll continue to maintain a caloric deficit to further encourage fat loss. Having completed my first reefed cycle this past weekend, simply eating natural carbohydrate sources such as potato, sweet potato, vegetables and oats (yes for the reefed I will also break away from the no grains approach of Paleo / Primal), will enable me to consume the required amount of carbohydrates and fat without much effort… excluding the effort of consuming a larger volume of food than I would on a high fat diet.
In the two weeks while being on a Paleo / Primal eating plan and the initial week of intermittent fasting, I have lost the 8lbs of weight gained since September plus an additional 2lbs putting me down to 158lbs; my lowest I achieved last year. I suspect some of this weight loss is due to glycogen depletion and the accompanying hydration loss. The carbohydrate reefed on the weekend added 2lbs so I’ll use that as a measure going forward. Cross my fingers and hope this is all attributed to fat loss and not lean muscle mass!
During these last two weeks I have been concerned about the loss of both lean muscle mass and strength, decreasing levels of energy and stamina and of course fat gain. My protein intake is approximately 1g per pound of body weight which I understand is necessary to preserve lean muscle mass. My workouts in the gym on Monday and Wednesday were great, no loss of strength on both days and actually lifted heavier. Friday however was another story but it is too early to determine if strength has been affected as my sleep was short and restless. Although my scale tells me my fat % is increasing (by a whopping 4%!), the mirror is telling me otherwise as I can see a difference both in my mid section and legs. Veins are starting to reappear on the surface of my quadriceps which tells me my legs are leaning out. Going forward I'll rely more on the mirror and skin fold pinch tests and less on that “lying” scale!
As for my energy and stamina concerns during cycling workouts, anything you read these days emphasizes the necessity of a full glycogen tank for training. But is that need too broad? After all, these authors are writing for the masses. Can I get away with less in the tank for shorter intense workouts? Logic would suggest glycogen would come in handy when energy demands are needed at an accelerated rate during high intensity workouts. What about longer less intense workouts? Again, logic would suggest that your body could obtain its energy from local fat stores as the energy demands are lower giving you body time to convert fat to glucose. My cycling workouts presently range from an hour to two and a half hours in length. The intensity is currently low to moderate. In the coming weeks my mid week sessions will become more intense while my weekend sessions will remain long in duration and low to moderate in intensity. I have yet to experience any ill effects while cycling however to err on the side of caution, I have decided to include a 48 hour carbohydrate refeed cycle in my week.
The carbohydrate refeed will replenish depleted glycogen stores and provide me with an adequate amount of energy to complete the workouts without concern. Initially I will start the reefed cycle on the Friday morning and end it Saturday night to coincide with my longer, less intense weekend workouts (and meal time with the family) but will continue to evaluate myself during and after the shorter more intense workouts during the week. Should I find the higher intensity workouts are affected, I will adjust the reefed cycle. The reefed will be high in carbohydrates (=> 60%) and low in fat (<= 10%) and I’ll only consume lean proteins such as unprocessed tilapia fillets. I'll continue to maintain a caloric deficit to further encourage fat loss. Having completed my first reefed cycle this past weekend, simply eating natural carbohydrate sources such as potato, sweet potato, vegetables and oats (yes for the reefed I will also break away from the no grains approach of Paleo / Primal), will enable me to consume the required amount of carbohydrates and fat without much effort… excluding the effort of consuming a larger volume of food than I would on a high fat diet.
In the two weeks while being on a Paleo / Primal eating plan and the initial week of intermittent fasting, I have lost the 8lbs of weight gained since September plus an additional 2lbs putting me down to 158lbs; my lowest I achieved last year. I suspect some of this weight loss is due to glycogen depletion and the accompanying hydration loss. The carbohydrate reefed on the weekend added 2lbs so I’ll use that as a measure going forward. Cross my fingers and hope this is all attributed to fat loss and not lean muscle mass!
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