If you use a heart rate monitors, you’ll find this graph of the time trial I did today interesting:
Foothill Heart Rate Graph - Sather
Note how steady the red line is. This is exceptionally consistent compared to most heart rate graphs. For example, if you looked at my training graphs you would see a line that fluctuates 10-30 beats per minute. In fact, most workouts result in cardiac drift even when intensity stays the same. In this phenomenon, the heart rate gradually drifts up on the graph. I was surprised this was not evident on the above graph.
Most importantly, I was able to maintain my speed rather consistently at this steady heart rate. This is an indicator that I was at maximum sustainable power. In other words, I was basically clearing lactic acid as quickly as I was producing it, thus being able to maintain my speed the entire ride.
I did not look at my heart rate monitor the entire race, so I was just going by feel. This is another important point because perceived exertion is the most important feedback to monitor. Heart rate monitors can be valuable for providing objective feedback on effort, but the most important thing is to use that information in conjunction with perceived exertion to learn the exact sensation that allows for maintaining maximum sustainable power.
On the west side of Oregon, they have a “Worst Day of the Year” ride. I think our Eastern Oregon version of that was today. It looked like we might have a good afternoon ride, avoiding any heavy rain. On the way in, I flatted. Bad luck since I only flat about every other year. This puncture was in the exact spot I saw a errant bag of garbage when driving into work last week. I guess that’s payback for not stopping and cleaning it up. Then, I had a blue Chevy truck speed up just to take a right turn literally right beside me. Fortunately, I was heads up and anticipated the move even though he wasn’t signaling. I reflexively signaled to him to compensate his neglect.
Bri-Tel, Mt. Whits, and myself (I’ve decide to start instituting pseudonyms/nicknames, but I’m sure you locals know who I’m talking about) ended up out front of our group, but we couldn’t turn back to help our comrades for fear of lowering core temperature. After all, on airplanes they tell you to first put the oxygen mask on yourself. Good thing we’re not soldiers. Anyway, I’m not sure what was driving harder, us or the rain. By the time I got home, my feet didn’t exist. My toes went through numerous transformations while I was warming up in the shower. I guess that is the chance you take when you live on the edge with clothing decisions.
Days like this make you appreciate the good days. You might tell yourself it doesn’t get any worse, but I know it does. At least is was good rain training for our locals going to the west side for the first race of the year. I’m confident they will do well.
