Supercompensation

Supercompensation - When the body is subjected to overload, it undergoes physiological changes that improve its ability to perform work. The result of supercompensation is known as Training Effect.

I'm nearing the end of a transition week between SMSP - Supermaxium sustainable power intervals and MSP - maximum sustainable power intervals. 3 weeks ago when I moved into the SMSP phase, I was targeting 385W for 1 minute intervals (2 sets of 5 x 1 on 1 off) and was having difficulty at times holding this wattage or something close to 350W. On Saturday, I busted out 5 x 1 on 2 off on the trainer with an average wattage of 415W and had plenty in the tank for an additional set or another 10W per interval. Was it the extra minute of rest or supercompensation that had me doing these intervals at a much higher intensity?

The MSP intervals will range in duration from 8 to 30 minutes with an intensity in high Zone 4 or 100 to 105% of FTP or as Dave Morris calls it MSPO - Max sustainable power output. Work to rest ratio is about 2:1. According to Morris, these MSP workouts promote many of the same effects as longer endurance rides, only to a much greater degree. In addition, the pathways that produce and consume lactic acid are utilized more extensively. Faster-twitch muscle fibers are more involved during MSP intervals and become more aerobically trained.

In looking at my PMC above, it is obvious that I experienced a one-time event, in this case switching coaches. What's more amazing is the amount of time I've spent with a positive TSB and how my fitness level and strength continue to improve. One side effect that I need to get a handle on is a slight weight gain due to the reduction in miles/time spent on the bike. 2-3lbs in 1.5 months doesn't seem like much but I can't afford for this trend to continue, especially when my goal weight is 150lbs and I'm currently at 156lbs.

First Race of the 2008 Season

My racing season started on 3/1 with a 30 mile road race as week #2 of the Greenville Spring Race Series. The course was the same as the SC State Road Race which meant not long enough or not enough climbs to really separate the field. A friend of mine who races for Red Top Cycling / Team Cycle Therapy out of Georgia joined me in the race and it's always nice to know that you have a familiar wheel even if you're racing alone.

The field started with 50 racers and after the first roller - less than 3 miles in - 6 people got popped off the back and abandoned. Me and my friend were at the front setting the pace on this hill and I can't believe we dropped 6 doing a pace of 17mph. By the time we passed the finish to start the last lap, the pack had split into 2 groups with 20 in the lead pack and 24 in the main. Not sure of the gap but I believe it was several minutes.

The weather turned out great but very windy and by race time it was about 55F. I decided to go with a short sleeve jersey, arm warmers, knee warmers, shoe covers, and regular gloves. Half way through the race, I had to pull down the arm warmers and unzip the jersey as the temperature had risen to about 65F.

As I mentioned, the wind was pretty strong and squelched any solo attempts. In fact, I attempted a solo break about 4 miles from the end of the first lap and got about a 50m separation but shortly realized that I couldn't maintain the pace with the headwind for another 19 miles. I sat up and waited for the group and decided to stay hidden for the rest of the race. My buddy stayed up front for almost the entire race and was spent for the sprint finish.

With about 3 miles to go, the course starts a gradual descent with a small hill at about 1.5 miles from the finish. Once you crest the hill, you make a left hand turn and have about 3/4 of mile to an uphill (gradual incline) finish. I was in about 12th position when we started the descent and when we hit the hill, I attempted a move up the right hand gutter but was blocked shortly after my move and I stayed in this blocked position up until we made the left hand turn to the finish line. A guy from Low Country Volkswagen out of Charleston jumped and I got his wheel only to hear the motorcycle ref yell - "Center Line Rule Is Still In Effect!" at which point I moved right and once again got blocked in. I finally got a hole at about 200M from the finish at which point the sprint had already started. I was able to pick off 5 riders - including my buddy, and finished just out of the top 10 with 11th place. My buddy finished 14th - Congrats Jeff!

All in all, it was a great race and I'm pleased with my results and fitness, especially at this point in the season. Positioning cost me a podium finish or at least a top 5 but to echo the words from my coach - Dave Morris, this race was not about results, but about getting in a decent workout and brushing up on bike handling skills. The podium finishes will come later in the season.

Tough 2nd Set of Intervals

The plan for today was (2) sets of 5 @ 2 on 2 off with 5 min rest between sets. Target wattage for the 2 minutes on was 345W with a range of 325W - 355W. The first 4 intervals were OK with an average wattage of around 340W and the fifth was done at around 335W. The legs and hips were getting tight and I really wasn't looking forward to the second set.

I decided to drop the wattage back to 335W and it must be a mental thing, as once you dial the intensity back, it was hard to even keep the wattage above 300W. I finished the first 3 at around 335W, the fourth I stopped after 90 seconds with a wattage of 315W and the fifth I finished at 320W. Not happy with the second set but I'm glad I completed it.

Tomorrow calls for 1 set of 10 @ 1 min on 1 min off in a range of 366W - 400W. 5 minute rest then lead-out intervals - (4) sets 8 x 15 sec on 15 sec off with 1 min between sets. I really need to focus on starting out at or just below the bottom half of the range or I won't be able to complete the set.

Spending some CTL

Moving into SMSP or V02 work when training in block form causes you to give up some CTL or chronic traning load - what you've done over the previous 42 days. CTL can be viewed as how long you can go hard. Up until February 1, my focus has been building CTL with the idea that as I move into racing season, I would start the backward slide until I started another build to peak later in the season. The plan prior to switching coaches was to build the CTL to over 100 by April as this would bring into racing season with great form and fitness. My goal now is not to focus on CTL but rather raise my MSP - Maximum sustainable power as high as possible as he with the highest power output wins the race. Just ask Fabian Cancellara with his 620+ W average power for the TOC Prologue.

My volume has been cut in half but the intensity has been raised by 30+%. This week, my workouts consist of:

Monday - 2 sets of 4 @ 3 min on 3 min off with 5 min rest between sets. Target power for the 3 minutes should be 315W or higher.

Tuesday - 2 sets of 5 @ 2 min on 2 min off with 5 min rest between sets. Target power for the 2 minutes should be 345W or higher.

Wednesday - 10 @ 1 min on 1 min off at 385W with 5 min rest before starting lead out intervals of 4 sets of 8 @ 15 sec on 15 sec off with 1 min rest between sets.

Off Thursday and Friday with a 1 hour Zone 2 ride on Saturday. The 3 day V02 block starts all over again on Sunday.

First race is March 1st - 30 mile road race that will be won on the last climb prior to heading down the back stretch towards the finish line. All of this V02 work has me thinking about going out on a solo flyer or possibly take the approach of non stop attacks. Not looking for hardware or race results but seeing how I stack up against others and if my form is progressing as planned.

White is the new black

Took delivery of the new Harrell's Bicycle World team bike and it is pretty sweet. The team currently rides Scott CR1 SL's but decided to upgrade to the Scott Addict R4. I chose to stay with the full Campagnolo Record Carbon Group and as well as Zero Gravity Ti brakes but moved away from the anatomic bend handle bars in favor of the traditional bend. I chose the Deda Newton shallow drop bars and stayed with the Ritchey WCS 4Axis aluminum stem. Instead of the Specialized Toupe saddle, I decided to give the Selle Italia SLR Kit Carbon Flow saddle a try and first impressions have me thinking this will be a keeper and will replace the Toupe on my trainer/back-up bike. With the Zipp 404 tubulars, the complete bike weighs 14.4lbs. I just knew the bike was going to come in under 14lbs but oh well.

First ride impressions - WOW!!! I love the look of the bike. The Tarmac SL is half the stiffness and twice as harsh compared to this bike. It is quiet, comfortable, and every bit of power is transferred to the road. Might be the placebo effect but I felt as though I was riding 1 - 1.5mph faster and could ride in the drops for hours at a time. With the shallow drop bars, the reach is shorter and therefore, I had to move to a 120mm stem. I think I need to remove a spacer or two as the bars are definitely higher due to the additional 10mm in length. I'll give it a week or two and see if I'm producing the same or higher power and make a decision at that point.

As far as training goes, I'm almost through with the lead-out intervals and will start the V02 work at the end of the week. My first training race is 3 weeks away so I think I'll be in decent shape. CTL should be in the 70's by the first race. No taper as my focus is to be in form for April and again at the end of August - SC Crit Championship in April and SC RR Championship in August.