Nancy

SUMMER TIME

Ok, I know all about Southeastern Nebraska summers.  I have lived here over 30 years. I am also familiar with this verse:

“While the earth remains,

                                                Seedtime and harvest,

                                                And cold and heat,

                                                And summer and winter,

                                                And day and night

                                                Shall not cease.”

                                    Genesis 8:22

It’s just that it has been so cool this spring. My peas are in wonderful shape.  I wore a long sleeved jersey to church last Wednesday when I rode in for Praise Team practice ( 26miles round trip).  We have been sleeping with our windows open.  However, Summer showed up yesterday and I ignorantly dismissed it.

 

My trainer’s email talked about intervals for yesterday’s workout. 2-20minute intervals, 165-175 watts each with 10 minute rest between.  This is after a warm up of course. So yesterday in the middle of the afternoon, the hottest part, I rode to Hwy 2, a 3 mile ride with ¾ mile nasty gravel and started in. After warming up – it did not take long in the 91 degree heat with 85+% humidity- I eased into the first 20 minute interval.  It went pretty well and I was looking for a place to turn around on the 4 “laner” and head back. That is when my ignorance really hit me.  I wanted a drink.  I wanted to put some water on my head and arms to cool down and I in my “wisdom” had brought only one bottle of water and it was about gone.

 

I drank the bottle empty and headed back to do the second interval.  13 minutes into the exercise I wussed out.  I was distracted by 1)the heat  2) my thirst  3)a side ache  4)my right foot was asleep  5) the sun burning my arms and face.

I did make it back home. I had lost 5.5 lbs. of liquid. Drank 6 glasses of grape Koolade (did you know that Koolade was invented in Nebraska?) and felt pretty recovered after a cold shower and dinner.

 

NOTE TO SELF:

1. Take 2 bottles of water on my bike and a bottle of sport drink in my jersey pocket next time.
2. Go a little easier on the first interval.  Build on the second and finish strong.
3. Sun Screen
4. Move around; relax on my bike to prevent limbs from going to sleep. 
5. Oh, yes, maybe I should start taking that baby aspirin my doctor recommends.

Hang in there.  Keep peddling.  There are better work outs ahead.

Here are my numbers from yesterday.

 

1^st Interval  26 min                               2^nd Interval   13 min.

170 Watts av.                                       171 Watts av.

147 HR av.                                          154 HR av.

82 rpm av.                                            82rpm. Av.

Wind

Here where I live in southeastern Nebraska, we do not have any mountains.  Some pretty good hills, but no mountains.  We do not have any oceans with beautiful soft sandy beaches. We have a few pretty good sized "ponds" made by dams, but no huge lakes, even.  BUT, what we DO have is Nebraska Cornhusker Football and WIND. 
Last Saturday I was to do three, 5 minute intervals at 190-203 watts (115-120%) of my threshold which is 173.  I started from the new bike shop, Joy Ride, and headed south on hwy 77.  I did notice a slight breeze, but did not give it much thought. After my 15 minute warm up, two 5 minute intervals and two 5 minute recovers, I crossed the 4 lane road and headed north.  Whoa!!!!!  What a head wind!  No wonder I was having such a good time going south. UGH!!! Did the 3rd interval and then tried to get back to town.  I truly thought I would never make it.  Finally, I just told myself to settle in, hit a stride and stay with it.  If I just keep peddling I will get back to my car.  I suppose this is a situation where a riding partner would have been some company and an encourager.  It just happens that I do not know of anyone that rides my speed.  The 20-50 year old are so much faster.  I do not know of any other female my age riding my speed here in Nebraska. Soooooooooooooo I just head out on my own.
By the way, intervals going with the wind, 26mph average. Interval into the wind, 14mph. Rest of the ride back to town, 10mph. But with the power tap, I just concentrate on the watts produced. Ah yes, Nebraska has wind.  It makes us strong!!!

Hang in there and keep pedaling.