Training Tuesday: just call me Sir Paul

A couple of weeks ago, I wrote about my plan to seek Knighthood. That’s how I spent Saturday, March 19th: on a bike, communicating with my fellow CHP athletes (including Rafe, who wrote his own Knighthood recap) via Skype and Facebook, and pedaling. A lot.

(Side note: if you don’t know what I’m even talking about, you might want to poke around the Sufferlandria web site, which explains the culture, customs, and traditions of that mysterious land.)

I set up my bike on the trainer in my living room, using a dog crate to hold my laptop (for communications), my iPad (for streaming video from the Sufferfest app), and snacks. It was cool outside, so I opened several windows and turned on the ceiling fan; one of my gripes about riding indoors is that you don’t get the cooling breeze from forward motion because there isn’t any.

The Sufferfest videos are organized into a few general categories: racing, endurance, climbing, and so on. They feature a mix of sustained riding at a predetermined pace, intervals at specific power levels, and race simulations (which include both). There are attacks, breakaways, climbs, and all sorts of goodies.

Here’s what happened, as best as I remember.

I got up, had a cup of coffee, checked all my equipment, and had a banana and a protein shake. The night before, I’d laid in a huge cache of supplies, including Oreos, beef jerky, M&Ms, and a bunch of other stuff I wouldn’t normally eat. I weighed in at 199.3 pounds, got dressed, and headed towards Sufferlandria.

(n.b. Cyclists take note: each of the video links below includes a description, a short trailer, and a ride profile showing the intervals and intensity levels.)

We started promptly at 0730 my time with The Rookie (55 minutes). This video’s theme is that you are the newest rider on the Giant/Shimano team, so you start riding as a domestique but actually get to lead a breakaway by the end through 3 10-minute race intervals. I rode this scaled to 75% of my FTP, so my threshold was 146W, and the app was smart enough to scale my performance targets accordingly. The ride went well– I felt good when I was done. Refreshed, you might say.

Next up was 48 minutes of The Wretched, the overview of which starts with “Perhaps one of the most difficult Sufferfests, The Wretched is the tale of a Sufferlandrian who has fallen from Local Hero to Zero.” The conceit here is that you’re simulating a stage of the Tour de France, so there are attacks galore. This one went well too; after finishing I had a few handsful of trail mix and a few Oreos, along with another shake (consisting of 1 scoop of Karbolyn and 1 scoop of Optimum Nutrition vanilla protein powder; I nicknamed this a “pain shake” after the famous Sufferlandrian beverage).

Video 3 was A Very Dark Place (51 minutes). I definitely felt this one.  It featured 5 4-minute high-speed intervals, each with a different theme (solo breakaway, holding onto the race leader’s wheel, etc), which provided pleasant variety in the midst of the pain. I hadn’t done this or The Wretched before, so it was fun experiencing them for the first time while watching Rafe, Todd, and Torrey suffering on Skype.

Power Station, video 4, is 50 minutes of climbing– low cadence, high-power climbing that will burn your quads to a crisp. I’d ridden it before so I knew what to expect. It’s a tough workout, especially after the preceding three, but I am lucky in that I have really big quads and hamstrings relative to the rest of my legs (or my entire body for that matter). That makes me a crappy sprinter and a comical rider at 100+ rpm cadences, but I can handle hard low-cadence work.

I had some more snacks. In fact, you should assume that I snacked in between each video because that’s exactly what I did.

Video 5 was Angels, which I hadn’t ridden before: 3 8-minute climbs, which were not fun even a little tiny bit. I had just saddled up when Dana came over with the kids… and more snacks. They kept me company through both Angels and Nine Hammers, the following video. Both were tough but the company made the time pass much faster than I would have expected. Lilly drew me two signs, one for each video, and Dana made me what I must say was the best PB&J I have ever eaten.

Coach Alex prophetically said “this will be the worst part of the day” about video #7, Hell Hath No Fury… 75 minutes in which you race 2 20-minute race intervals against professional female cyclists. a 20-minute race interval is no joke; two of them back to back even less so. I was certainly feeling the burn by the end of this one. By this point, I was starting to have some persistent discomfort in the IT bands of both knees, as well as an occasional twinge in my left ankle. My legs were burning more or less constantly. I’d been taking Sportlegs, in which I am a firm believer, and they helped, but I found myself muttering Jens Voigt’s famous mantra: “shut up, legs.”

Video 8 was Do As You’re Told (47 minutes), which I think was the first Sufferfest video I ever rode. Familiarity didn’t make it any more pleasant; this video is all intervals / sprints, so it was punishing. I hung on, grimly, and used every second of the 10-minute break to refill my bottle, snack up, and stretch out my aching quads.

Video 9 was The Best Thing in the World (48 minutes). This is a flat-out lie, as it contains two 13:30 race simulations, which are not even close to the best thing in the world.

We closed with Blender (1 hour and 40 minutes). That’s right: 100 minutes of various intervals at the end of the quest. Many of the folks in the Knighthood-attempt Facebook group were horrified that we finished with this instead of doing it earlier, but that’s how Alex rolls. I was really dragging during some of these intervals; the recovery intervals weren’t nearly long enough to suit me. However, I managed to struggle through, finally dismounting the bike after successfully completing Blender, to loud cheers from the cat.

I staggered around the living room for a bit, then sat down. This was a bit of a mistake, because it was mighty hard to get up again. Luckily Dana and her kids brought me a pizza, which I gleefully consumed along with a Belgian beer I’d been saving for the occasion. After dinner, I filled out the Knighthood submission form, and earlier today I was rewarded with mail from the Minions containing this beauty:

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I’m eagerly looking forward to the rest of the Knighthood swag I’ve earned, including some custom bike decals. More than that, I’m thankful to have had the opportunity to raise nearly $3,000 for charity along with my CHP posse, and to have completed the single most challenging athletic event I’ve ever attempted. Many thanks to all who donated or who supported us with moral support, snacks, drawings, or PB&J sandwiches.

On to my 70.3!

 

 

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1 Comment

Filed under Fitness, General Stuff

One response to “Training Tuesday: just call me Sir Paul

  1. Pingback: 2016 in review: athletics | Paul's Down-Home Page

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