Josh and I did a pyramid build set this morning. Alternating seated and standing, starting at a RPE of 4 for one minute each. One minute seated followed by one minute standing. After each set we spun out, seated at 125 RPM for one minute and then increased BOTH the RPE value and duration value by one and one, respectively. Here is why it worked: The increasing resistance coupled with the extended durations forced muscular and cardio adaptation as we remained focused and dedicated to the protocol. The centrifugal high cadence spins recycled lactate acid and allowed a break for water and air. It was a nice change of pace and I was surprised at how efficient we were during the drill plus how energized I was on the way home. Here, then, is The Energizer protocol:
Five minute warm up & stretch
1 min @ RPE 4 seated
1 min @ RPE 4 standing
1 min low resistance-high cadence recovery
2 min @ RPE 5 seated
2 min @ RPE 5 standing
1 min low resistance-high cadence recovery
3 min @ RPE 6 seated
3 min @ RPE 6 standing
1 min low resistance-high cadence recovery
4 min @ RPE 7 seated
4 min @ RPE 7 standing
1 min low resistance-high cadence recovery
5 min @ RPE 8 seated
5 min @ RPE 8 standing
1 min low resistance-high cadence recovery
6 min @ RPE 9 seated
6 min @ RPE 9 standing
1 min low resistance-high cadence recovery
3 min @ RPE 10 seated
3 min @ RPE 10 standing
1 min low resistance-high cadence recovery
We did a five minute cool down and stretch and went our post-workout merry ways.
Much the same way we slugged out the Old one-two on Monday, working on dealing with accumulated fatigue, this drill forces adaptation of the total system during execution. There are no breaks. You're out of timeouts and the downhills are all at 125 plus rpm. Think for a minute what this mirrors in real life? A concentrated and focused effort at optimal output terminated only upon successful completion of assignment, perhaps? Whoa! Nice. Real life applications. The interval. By all means, try this at home or in the office!
Work>Rest>Effort>Composure>Expand>Manage>Build>Maintain
As we have discussed many times, there are three ways considered to be your best bet when seeking change. Are we are all seeking change, RIGHT? They are:
CHANGE THE FREQUENCY (number of times per day or week)
CHANGE THE INTENSITY (go harder)
CHANGE THE DURATION (go longer)
To share with you (and that is always my goal) the effects of all this quasi-scientific training and testing mumbo-jumbo, this week represents a first for this lab rat. The big cheese is shooting for 20 hours of training, something never before attempted. The breakdown is a little skewed, but looks like this:
Biking (spinning): 12 - 60 min class sessions, one five hour lsd.
Running: 2 - 5 mile recovery runs, one lsd
Swimming: ZERO
Keys to success: Quality recovery time. 80oz water daily, stretching and, perhaps most important, positive mental execution. As soon as accumulated fatigue, suffering and or pain overwhelm the clarity of visualization of the goal, a decision will be necessary.
Go or no-go? There is no middle ground. Either do or don't. Keep at it or quit. Endure or fail. Grow or shrink. Flourish or perish.
Every day is like this. Climbing the pyramid. It has a pointy top for a reason.
3 comments:
For data geeks, it would be very interesting to see what measurements change before and after that series. Does your wattage increase? Are you able to maintain a higher wattage over a longer period of time? Can the higher wattage be achieved with a lower heart rate? Or to translate to a non-geek view, are you lighter and faster now?
We really can separate the world that way...data geeks and non, can't we? For this drill, in the current schedule, with the parties involved, at the time of day, with available hours to train, this was a change up from the standard HIT set. Your basic calorie burner to prime the pump. As we only used, gear ratio, time and perceived exertion as data points the answer to your last question is:
Yes, and time will tell. My RPE says most definitely yes. Or, I think so, but we will have to wait to prove it.
BTW, I have been reading a lot of late about what Timothy Noakes calls the central governor, a built in, but upgradeable self-limiter or self expander. The basic premise is that we are all capable of going about as fast, or as hard as we want. Interesting stuff (geek or not).
Nice historical summary here: http://en.wikipedia.org/wiki/Central_governor
And for the geek inclined in the VBA, consider this light read:
http://henryortho.com/pdf/VO2max.pdf
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