I have just my swapped beloved SRM power-meter for a powertap and converted my bike to a triple in preparation for the ETape. (This means that the power measuring function of the bike has gone from the crank to the hub of my rear wheel.) The triple will give me more lower gears than the standard front chain rings or a compact crank. I need the lower gearing so I can keep my cadence up on the climbs during the grueling mountain stage of the Tour de France which I will be riding. Cadence is important because cadence works the aerobic system not the muscular system and it is easier to recover from an aerobic workout then a hard muscular effort.
My choice to go with lower gearing was reinforced on my threshold workout last Friday. The exercise was to ride 2x20s at 95% of lactate threshold and then 10mn at LT with 7mn between each interval. I struggled on the 1st interval. I never got into any rhythm and I felt I was constantly fighting the bike, the slight terrain and myself; however the results were good and i rode at 97% of threshold. After the brief recovery I started my second interval. My struggle continued but this time it was harder to get the watts up because I was starting to fatigue.
About half way through the exercise I remembered that I was using a triple and I had other gearing options. (One of my training gurus, Harry B, says make sure to use the smaller front cog; it gets lonely and misses you.) I immediately shifted to the middle cog. Once I shifted to a lower gear my cadence increased easily, my watts increased and the ride became a ton more enjoyable: which does not really mean easier. On the 3rd interval I used the same gearing and I was able to ride 10mn at LT. The interval was not easy but cadence helped me accomplish my goal. The power of my higher cadence was reinforced when I looked at the numbers from the powertap. While I had higher watts my first interval I also had a higher heart rate as well as more fatigue. Once I increased my cadence my heart rate decreased by a few beats and my watts increased by 10%, and I did not fade at the end of the ride. These were the results I was trying to accomplish.
There is one more piece of the puzzle that helps me ride stronger. As I work hard during the intervals my mind begins to drift. I always find it hard to stay focused on pedal stroke, watts, breathing, traffic, etc for the entire exercise. As my mind wanders my power usually decreases or I loose form or I loose whatever. This past week I took a class on positive imaging and playing a movie in my mind that will help me concentrate and ride better. During the last interval I tried my movie. I imagined I was chasing a very fast member on my team and I was gaining on her. The imaging really helped my have a better ride. I would suggest anyone try this method of race preparation. It is always better to have a positive attitude because being positive makes your goal so much closer and easier to accomplish.
So positively, I will see you on the road.
