Computrainer - Super 6 - Week 2 - SP33

The first couple weeks of the Spinervals Super 6 program is focused on building your aerobic base with a weekly higher intensity session. Today's workout was the intense session for the week and is based upon Spinervals 33 The Pain Cave.

The Super 6 plan is being offered through Training Peaks so in order to take advantage of their many features, I converted Spinervals 33 into an ERG workout to be used with the Computrainer coaching software. The workout is pretty intense and went really well until I decided to mess with the heart rate sensor and reset the entire workout. Not a good move, especially when you are in the last set.

One feature that I'm using in Training Peaks is the charting function. By exporting my workout from the coaching software, I can upload it to Training Peaks and chart my performance.

The pink color is watts and I am real consistent with the workout. During the long interval set starting about minute 21, the power is steady for the entire ninety seconds.

Harvest Moon - Post Race Report

It's been a month since Harvest Moon and I've had a lot of time to reflect on what when wrong. The first thing that was wrong was the mental game. I don't know exactly what it was but I think all the solo racing just played on my mind too much. Racings a lot of fun but it's always been more fun when it's with friends. The sharing in the struggle and accomplishments make the day much more fun. For 2013, I've got to either talk my friends into more races or make more friends at the races. Either way, I've got to put the fun back into the race.

The second thing that went wrong has to be run training. Prior to Harvest Moon, I spent some time trail running in Durango. While it was fun, it was a lot harder than my normal running with lots of steep ascents and descents. I think this put a lot of stress on my calves and I didn't give them time to adjust and recover.

The last thing that went wrong was the cycling. When I returned from Durango I did back-to-back seventy mile rides. Prior to that my previous long ride was near forty and it wasn't back-to-back. While the long rides were fun, they put too much strain on already tired legs. It was definitely a violation of the ten percent rule.

As a result of the two training errors, what I thought on race day was a cramp was probably a grade two strain of the soleus. It's been four weeks and I'm barely able to run three miles without pain and that's after three weeks of no running. It also cost me two races, Crescent Moon and Panerathon, both of which I really like doing.

Next year, leason learned. Keep the training increases reasonable and stay within the plan. When I have spare time, take a longer nap, not a longer ride.

Computrainer and Spinervals

Last year at this time I decided to change up my training with the Performance Improvement Guarantee (PIG) plan. This year I've decided to change it up using the Spinervals Super 6 plan. To do the plan with the Computrainer is going to require a little prior planning.

For the aerobic base building sessions, I think I can either use a Spinerval DVD and manually set the resistance or I can just pick a Computrainer course and hold the target power for the duration of the workout.

I think the best way to handle the interval workouts will be to build ERG workouts. My reasoning is that interval workouts involve changing resistance quickly and sometimes within short intervals. I don't think that this will work as well with a DVD and manually changing resistance.

The plan starts, like all good plans, with an assessment of your current ability. Like the PIG, the Super 6 starts with a threshold test. I was able to hold 247 watts for the test which was a little lower than the 253 I held for my final PIG test. I'm pretty happy with that since I'm coming off a three week rest period.

Computrainer - Beating the Heat

They say if you can't stand the heat, get out of the kitchen but when it heats up outside, I beat the heat with my Computrainer. We've been over ninety degrees for I don't know how long and with the smoke from the fires, it's easier and safer to train indoors on the Computrainer.

Computrainer - Race Preparation

I'm finding that one big benefit of Computrainer is race preparation and course visualization. Prior to an event, most coaches will stress race visualization as one step in getting ready for a race. With Computrainer and the 3D software, the bike portion of a triathlon is easily visualized. During my taper before a race, I ride the bike course three or four times to learn where the turns and hills are. Which turns lead into hills, which hills have are short and steep or long and gradual. Everything helps prepare me so that when I arrive at the race, I'm already comfortable with the bike and I know where I have to make my move or the best place to react to a move.

It also works for the run but since most triathlon runs are short and flat, the benefit isn't as great.

Computrainer Calorie Calculator

Perhaps one of the most overlooked numbers when training with a Computrainer is the calorie counter. Everyone knows their CP30, watts per zone, heart rates but does anyone pay attention to calories? I think more people should and I'll let you know why.

During a recent tempo ride, I decided to watch my calorie counter and determine how many calories I burned for a period of time. I recorded calories for several one minute intervals and for a couple ten minute intervals. All the intervals averaged out to thirteen calories per minute. Utilizing that information, for a thirty minute tempo ride, I would burn 390 calories and for an hour tempo, 780 calories.

Thirty and sixty minutes are important benchmarks since most triathlons I do are either twenty or forty kilometers which take under thirty or sixty minutes respectively. In a race situation, I can expect to burn at least 390 or 780 calories. Since triathlons start with a swim, by the end of the bike, I've burned at least 500 or 1000 calories.

Armed with this knowledge, at the Pelican Fest triathlon, I decided to have a gel on the bike. Even though a gel doesn't contain 500 calories, by taking on calories during the bike, I started the run with more calories available. I think this had a definite impact on my run which was one of the fastest I've had in a long time.

Without the calorie calculator, I wouldn't have know how many calories I was utililzing and would not have realized how important even during a sprint triathlon a gel was.

Someone once said that Ironman was an eating contest and I think that applies to triathlons of all distance. Consume calories when you can to maintain your speed as long as possible.

Computrainer Taper Control

One of the many advantages of using a Computrainer is the ability to enforce a taper. By setting the power for the pacer or by building an ERG workout, you can control the intensity and make sure you don't go too hard while tapering. Of course you have to do the workout but at least with the Computrainer, you'll see if you're going too hard.

Computrainer vs Rain

This morning was supposed to be a two hour endurance ride outside. I got up, look outside and the weather looked pretty promising. By the time I got dressed and out the door, it had started to rain. Time for plan C, put the bike on the Computrainer and find a nice course.

It's good to have options.

Computrainer - The Exercise Effect

One of the benefits of a Computrainer is the ability to ride and not worry about traffic and road conditions. While cycling, one has to think about cadence, balance, handling, traffic and road conditions. With the Computrainer, balance and handling are pretty much eliminated. For me that allow the chance to just clear my mind and let my mind wander where it will. This morning, I identified two risk to my project at work and a new product idea. Let's see if I can implement the product over the course of the summer.

Computrainer - PIG 2, WK2, S2 Tempo

I've been up and down with motivation for working out and it seems whenever I have trouble getting workouts in, I always try to get the tempo workouts in. Today was no different. I haven't finished week 2 yet and so it when this morning rolled around, it was tempo time. It did give me a good change to capture some biometric feedback which has started some thoughts rolling around in my mind. More on that later for now, it's time for breakfast.

Computrainer - Smoking Workout

Ok, the workout was smoking tough but it wasn't just the workout. I was smoking ribs all day yesterday and when I started to workout, the smoke came off the hair.

Computrainer PIG 2 Wk 2.1 S3 Tempo

It's like deja vu all over again. Since I didn't finish week 2, I'm going to try it again. Once again, I had a long run on Sunday so the legs are still recovering. The legs don't feel as bad this week as last week which is a good sign. The tempo session was easier this week than last so that's a good sign. I plan on trying the interval session before the run intervals which should help.

I think the Computrainer session have helped with my endurance on the run. I don't know about 5k speed but the endurance is definitely better.

Computrainer PIG 2 Wk 2 Endurance Session

How come the endurance session doesn't have a number like session 4 - endurance? How come the title is Road Ride but it says load the course of your choice? If it's a road ride, shouldn't you be riding outside on the road?

See what thoughts float through your mind after two plus hours on the Computrainer? If the weather was good, two hours on the road would be great but it's in the low forties with very gusty wind. Definitely a Computrainer day.

Computrainer PIG 2 Wk 2 S 1 - Not

This morning was supposed to be session 1 intervals for week 2 but a funny thing happened on the way to the workout. I guess running intervals on Wednesday and swimming intervals on Thursday left nothing for the legs on Friday. Funny how that works.

Not one to waste a set of wasted legs, I switched over to spin scan and worked on keeping the bar even and level.

Computrainer PIG 2 Wk 2 S2, 3 Tempo

I know session 1 is supposed to be done first, that's why it's session 1 and not session 4 but when you don't have enough time, you have to juggle the schedule or don't do anything. I was going to do session 1 on Tuesday but when I woke up, my head felt like I had been out drinking so instead of Miller Time, it was tempo time. Wednesday just didn't have enough time. Maybe Thursday or definitely Friday.

Computrainer PIG 2 Wk 1 S2, 3 Tempo

The first time I did the PIG training program, I wondered why each week had two tempo sessions. I still wonder since I never did figure it out. The only reason I could come up with was that they needed another workout and although tempo workouts are hard, they usually don't leave you dead for a few days.

Week 1 has two tempo workouts and they are very close. Both are forty-five minutes in duration with a watt difference of only fifteen watts. What that means is that if you can successfully complete session 2, session 3 will be easy.

Computrainer PIG 2 Wk 1 S1 Interval

Vizzini said if you got lost go back to the beginning so it's back to the PIG. The first triathlon is in about seven weeks so I figured that running the first five weeks of PIG with a couple of strategic recovery weeks would set me up just about right.

Instead of taking the CP30, I decided to use the final CP30 from the first PIG. The interval session was tough but I've been it through before so that helps with the confidence. It's like a race that you've ridden before, it allows you to focus on your effort.

Computrainer Weather

Just when you thought it was warm enough to ride outside, winter makes a return for the week-end. Highs in the 40s and rain mixed with snow. Looks like this will be a Computrainer weekend.

Computrainer and Spring

Spring has arrived early this year and it's tempting to start riding outdoors again. I'm going to keep riding the Computrainer during the week for a couple reasons. It lets me control my workouts and hit specific targets without having to worry about traffic, stop signs and pot holes. It also fits well in my schedule. The road will be used for the endurance rides on the weekends where time is more important than holding specific power outputs.

Computrainer - Mont Tremblant

Started riding the new Mont Tremblant course and it looks to be a fun course. A quick downhill near the start and then a couple steady climbs in the first ten miles.