Oct 5th rides

[Fredwina]

I rode up the hill. Almost became the hood oranment for an Esclade Gettig a little better at climbing

[Kano]

No bugs today! When DH got home from work, we toured the neighborhood as a warm up for a "new" hill climb. He's grumbly about riding this week, but it was an EXCELLENT ride! (good thing we're babysitting on Saturday and can't go on the SPIN ride, he'd never make 50+ miles!) Only 11 miles, but the hill, and head-winds all the way back, wow!

Little rollers and invisible inclines on the way to the hill, with a half mile 100-ft climb just before THE hill. (we didn't know that until I did the toporoute.com thing to that stretch just now!) I stopped at the top of this one for a bit, cuz I had a screw needed tightening. Nothing critical, but I didn't want to forget to deal with it, so I stopped. The hill itself is a mile long, and about 250 feet of elevation gain. Perhaps that's not much in the scheme of things, but considering I stopped three times on the way up, it's a good hill for us! (he didn't stop for my loose screw, but stopped once, claimed he had been about to explode when he did once I finally caught up with him) What excited me was that it was my legs decided I needed to stop pedaling, rather than my head and lungs. I've struggled with hills all summer, and have gotten to the point where I'm pretty sure that much of my problem with them, oh yes, they're hard to climb all right, but a huge issue for me is my head! So, I didn't get all the way to the top in one shot (I'll keep working on this), and yes, I was breathing hard, and working hard, but I didn't get to the point of feeling like things are all crazy, like usually happens when I'm riding up a hill. Now THAT's progress!

Anyway, after seeing something else on the board today, and deciding I'm going to master this hill this fall, I'm heading back over to new riders to ask a question about this hill stuff...

Karen in Boise

[BleeckerSt_Girl]

DH and I did a really enjoyable 13.6 miler this afternoon- absolutely perfect weather! Sunny, cool and breezy. I LOVE it the rare times when I miraculously pick just the right clothing layers for the ride and don't have to change much as I ride. We stopped at our fave cafe in town on the way home to reward ourselves with a choc.chip cookie and an espresso in the golden sunset. So nice!!
My thigh muscles are now telling me it was a good workout.

[Cassandra_Cain]

Not being the brightest lamp on the tree, it took me a bit, but I learned my lesson from this past tuesday. Left work a good 45 minutes earlier, beating most of traffic and with plenty of daylight.

Warmed up for 20 minutes, with a few spirited bouts to get the legs ready. Then did 3 x 20 L4 intervals on Tramway Hill. These were so much more productive than just 2 days ago. I paced myself smartly and just seemed to do better riding for a prolonged period at LT.

On the 2nd interval I caught a lovely rainbow spreading the breadth of the horizon against the backdrop of the sandias. Open space to the left, to the right, and a clean, 10 foot shoulder to ride on. hmmmm. Yes

[light_sabe_r]

25km

Attacked by sandflies then dinner with BF's parents. ^_^

EGAD i'm so itchy!!!! Summer's here already and It's only Septemeber!!

[Kano]

Warmed up for 20 minutes, with a few spirited bouts to get the legs ready. Then did 3 x 20 L4 intervals on Tramway Hill. These were so much more productive than just 2 days ago. I paced myself smartly and just seemed to do better riding for a prolonged period at LT.

Cassandra, I saw your similar post yesterday, or maybe the day before? And I'm wondering -- I'm pretty sure I get the 3 part of your 3 x 20 L4 intervals on the hill. That means you did it three times, yes? The rest, though? Please explain what you mean, and how this works to help you with climbing and being at LT -- lactate threshold, right?

Karen in Boise

[Cassandra_Cain]

Cassandra, I saw your similar post yesterday, or maybe the day before? And I'm wondering -- I'm pretty sure I get the 3 part of your 3 x 20 L4 intervals on the hill. That means you did it three times, yes? The rest, though? Please explain what you mean, and how this works to help you with climbing and being at LT -- lactate threshold, right?

Karen in Boise

Hi Karen - hope I can clairfy

It was the day before, believe you me, I would not forget

3 x 20 L4....means this...

3 times obviously
20 minutes each effort (with 5 minutes of easy spinning, ie....going down the hill, between each 'rep')
L4 is a power zone which ranges from 91-105% of the power I can produce for one hour. Doing intervals @ L4 is a great way to increase your sustainable power. In simple terms, it means you go faster, for longer. As an aside it also raises your Lactate Threshold, letting you work at a higher percentage of your aerobic capacity.

LT, is as you guessed heart rate, but I no longer train by heart rate - I observe it more for cross reference and analysis.

If you have any more questions about power training, just ask and I'll try to provide a semi-intelligent answer - not easy, but I'll do my best

[Kano]

L4 is a power zone which ranges from 91-105% of the power I can produce for one hour. Doing intervals @ L4 is a great way to increase your sustainable power. In simple terms, it means you go faster, for longer. As an aside it also raises your Lactate Threshold, letting you work at a higher percentage of your aerobic capacity.

Oh MY! you can ride up hill for 20 minutes at a crack? I'm impressed! OR maybe I'm just doing it all wrong yet, and will get the hang of it.... So, this L4 power level -- it sounds pretty challenging, like, if I can ride at say 15mph for an hour on the flats, to ride close to that on a hill for 20 -- that ain't happening, maybe until I'm 80. I guess one starts small with this, but the concept is intriguing! (or I'm slightly nuts)

Karen in Boise