So have been decidedly offline this summer with retirement flux, family matters, run down by a truck, etc. etc. Happy to report I’m alive and well and looking forward to getting back at it.
Pain Cave upgrade in progress with a Zwift Ride attached to a new Kickr v6 (and an actual TV instead of a laptop screen).
(As an aside, if anyone within 2-3 hours of western Massachusetts is looking for a Kickr v5/Climb combo, give me a shout)
Last bit - any interest in starting up the Knight Rides again for this fall and winter? Once I have the new setup dialed in, I’m looking forward to starting up again, and with retirement my schedule is a little more open for coordinating group rides.
Oh, I hadn’t realized IndieVelo had rolled out their iPad app until your post prompted me to check, nice! Will have to start testing it out (especially as my free Zwift subscription from the RGT shutdown is about to end).
I started back on the bike this week. Have been doing some yoga for the past couple weeks. But started being on the bike daily this week. Nothing significant.
Every day I did 15 min Yoga. Tues, Fri I did a few minutes of strength work.
Then I did 30 minutes of Zone 1 every day in erg mode except Wednesday when I did 40 minutes on IndieVelo and threw in some sprints and some hard efforts.
M - 30 minutes 104w erg
T - 30 minutes 107w erg
W - 40 minutes avg 123w terrain mode w/efforts
Th - 30 minutes 112w erg
F - 30 minutes 120w erg
The efforts themselves felt fine. On Monday I could feel how long I had been off the bike when 104w felt a like a lot more pressure and a lot more difficult to spin up than I expected. As the week went along the efforts felt less and less strange.
My HR is definitely 10-20bpm higher than before. Just doing 104w on Monday and my HR averaged 108bpm when it would usually barely hit over 98. I did 120w today and my HR averaged 121bpm and got up consistently around 128-130bpm near the end. Usually I can do a Zone 2 ride of 150-160w and keep my HR around 126-132bpm.
And in the afternoons/evening I will crash or feel slightly feverish (tho thermometer will only show 99.0).
So looks like I will be keeping it easy for a while. I need to do HM soon so I know where my current Z2 is but that may need to wait another week.
You don’t need to do HM to find out where your Z2 is now, use the talk test or HR. Keep taking it easy, sounds like you really suffered with your first COVID infection. The last thing you want to do before you are fully recovered is an all out effort like a ramp test.
The fitness will come back as long as you take it slow and steady, hang on in there.
Again, right there with you, Sir! Two bike commutes to work this week, a 1hr Z2 day in TR yesterday, with a 90 minute over/under on the books for today or tomorrow. Combined with a recommitment to strength and flexilibity/yoga work (heading for shoulder rehab starting next week), DEFinitely feeling the workload today.
Slow and steady. Keep it up! Thinking about kicking off Knight Rides in November…
It really wasn’t a horrible experience. Felt mostly like a bad cold. Helps that I had all my vaccinations. But yeah, there’s definitely more lingering fatigue than I expected.
After two weeks of being sick I felt great and was stir crazy ready to get going again. Afterward I took it easy and took 2 more weeks to get fully caught up on sleep before I did any kind of exercising more than a 30 minute walk.
I’ve only had some minor lingering afternoon fatigue. Breathing has been fine even while I was sick. This week has been worse fatigue than before - probably because I’ve been waking up earlier and exercising.
So, yeah, I think you’re right. I should just keep up with the low intensity Z1 and low Z2 efforts and push off doing HM until that passes. I already know whereabouts my heart rate should be even if I don’t know the exact power.
Great to have you back again Sir Captain!
And those are nice rides you have there.
Yeah, mine is ending next week and I am doing a bit more workouts on Zwift these days than on SYSTM just to get every little bit out of the free Zwift granted by the Government.
