I took Amelia out for her first long ride on Saturday. I had ridden a few miles around the neighborhood the night I brought her home, but this weekend was her first real test. Total ride time was 2 hours and 46 minutes, average speed was 15 mph. Total time with 2 stops (one for breakfast) was around 3:30-3:45. :)
The ride went pretty smoothly, and I really liked being able to adjust hand positions, and to drink while on the bike (though I need more practice--I weave). I only had one near-fall...I was pulling up to the curb at a gas station, forgot that my left foot was still in the toe-clip. I'm not overly fond of the toe-clips, as I've mentioned before. Even though I'm a little afraid of going to clipless pedals, I'll be glad when I'm comfortable enough with the handling of the bike to give them a try.
I got the hang of the shifting really quickly, though I still haven't shifted the front ring. Honestly? I'm a little afraid of this, too. I don't know which way is which, so I'm afraid that if I'm going to switch to a higher set of gears when I mean to go to the lower range, or that I'll hold the shifter too long or not long enough. Since I don't normally encounter anything but the slightest inclines on my weekend routes, there isn't any call to get out of the middle ring for now anyway.
I also really like the bike computer I had them put on for me (Cateye Astrale 8). The computer on my hybrid was a super-cheapo model that I installed myself, and it may never have worked quite right. It was also a front wheel mount, so it would put on mileage anytime the front wheel spun....like when it was strapped to the car. This one still isn't anything fancy, but it is rear-mount, the interface is much simpler to figure out (one button for everything, second button to reset the counter), and the cadence feature is nice. While I tried to keep my cadence somewhere around 80 rpm on the old bike, I really didn't have any way to tell other than just by feel.
The bike does have some problems, though. Even after trading out the standard saddle for a women's model, it is going to take some getting used to. Even though the seat was not especially comfy on the hybrid, I didn't have any kind of chafing problem. On this one, the...um...girly bits are having some issues. It may just be a matter of adjustment, or I may need to try a few different saddles until I find one that works for me. I'm going to stick with the one I have for a few weeks, see if it improves.
The other problem is not one with the bike, per se, but with my overall conditioning. My average HR on this ride was 167. This is way, way too high for a long ride. What's most frustrating is that I didn't feel like I was working that hard. I also didn't feel like I was working any harder than I do on the hybrid--if anything, it felt easier. But then I'd check the HR monitor, expecting to see mid-150s, and it would be 175. I'd back off, but as soon as I stopped paying attention again it'd sail right back up into the 170s. On the last mild uphill stretch, I hit 183. Part of this can be blamed on the heat (low 90s by the last hour, humid), but not all of it. Even though I'm getting in better shape all the time, my cardio conditioning is not where it should be. Even after months of daily exercise, my legs continue to write checks my heart can't cash.
I know why this is, though I hate to admit it. I haven't really been doing any cardio work...not really. Every one of my workouts except weights and walks are done in the borderline-to-anaerobic HR range, usually in the neighborhood of 75-85% max HR. Since weights are anaerobic by nature, that leaves walks as my only true aerobic activity. You know how often I go for a walk? Not often.
The problem is that I like to go fast, even on the cardio machines where I'm not technically going anywhere. I like the feeling of pushing myself, and if I don't feel like I'm working hard, I don't feel like I'm working out. I have no patience, and I can't stand going slow. Or slower than the last time. Or slower than that girl on the next treadmill/elliptical/spinning bike. However emotionally satisfying, my need for speed doesn't do much to improve my aerobic base.
If I'm going to continue to increase my distances on the bike, I have to improve my aerobic conditioning. I've just about reached the limit of what I can do safely in the higher ranges--a three-hour ride in the high 160s is not ideal...a century in the high 160s is crazy. I'm not sure when it would happen, but I would crack. Severely.
So anyway, it's time for some heart rate training. I've read several theories on it, and I bought a couple books yesterday that I plan to read this week. The hardest part of it is going to be accepting that I'm going to have to go backward to go forward. Slow down to speed up. I'm going to have to be content with 11-12 mph for a while. Let people pass me. Let people snicker as they pass me, if that's what they are wont to do. God, even typing that makes me pout a little.
Posted by Joy at July 25, 2005 09:58 AMI did 2 months of low heart rate trainig earlier this year. I am convinced that is why I am able to ride so much faster now. This fall/spring, I would spend 3 months entirely doing low heart rate training. Then when March rolls around, start adding in some speedier sessions. That is my exact plan.
Posted by: Jarrod on July 25, 2005 10:39 AM
This is so interesting, because I'm in exactly the same position. How can it be a workout if you don't push it to the max right? I know that's not always true, but it's just part of my all or nothing mentality I guess. I'd love hear whatever heart rate training schedule you decide on, and how it works out. Will you post it here?
Posted by: Jeni on July 25, 2005 11:49 AM
I'll definitely keep you posted. I'm sure there'll be plenty here about it...as much as I blather, you'd think I was getting paid by the word. Or, um, paid at all. :)
Posted by: joy on July 25, 2005 12:32 PM