So… just what appeals to my cycling-exhausted brain during a week of recovery? The first piece was this video that Rick forwarded. It got me out of the ‘fixed on cycling’ mindset, and reminded me how much I love winter and the joys of having distinct seasons. Now, instead of being saddened by the increasing darkness, I can celebrate the approach of this:

Beautiful! As a sidenote: Rick, I think I need some more skate-ski lessons ;)

The second piece of motivation was this article that popped up in my feed reader. It was very timely, and worth a read. The beauty of this article is it applies to many areas of life; you probably have something of your own that this speaks to.

The third inspirational tidbit came from none other than Danny MacAskill. This man defies all description, and you need to watch this video even if you don’t like bikes. For me, a switch from road riding and a reminder of just how fun/beautiful riding a bike can be is just what I needed!

On Monday, I received an email asking if I could redo my VO₂Max test on Tuesday. I immediately confirmed that I could take the afternoon off work, and agreed to be ready for the test at 1:30. Similar to last time (see my posts about the initial test here and here) I headed off to the Thermal Ergonomics Lab at uOttawa. After the last test on a recumbent bike, I was hoping to re-do the test on an upright bike, and with a bit more fitness.  Apparently, test results tend to be ~5% higher on the upright bike.

The test went the same as last time, starting at 100watts, and increasing 20 watts every minute until failure. I was feeling quite strong, and motivated to push through the 400 watt barrier that was my limit last time. When I hit 380watts  (my failure point previously)  I was in a significant amount of pain, but able to continue. 400? Same thing. 420? Whoa.. this is getting hard folks! As soon as the power bumped up to 440, I was done. I made it maybe 15 seconds before collapsing in a sweaty mess. I was pretty happy with this, going from 380 to 420 as a max over the last test.

After a cooldown and some water, I had a look at the results. My max VO₂ L/Min was 4.559, which works out to: 67.2 mL/kg/min. Wait. What? Last time, I came in at 71.7! Well, apparently there were some ‘anomalies’ which may be a result of calibration errors in my last test. Weird, and a bit disappointing. However, these values look a bit more ‘likely’ and are still pretty good! I had hoped to better the previous results, but I guess I can’t complain too much with the new values either!

Some of the numbers:

• max VO₂ L/Min: 4.559, which works out to: 67.2 mL/kg/min
• max wattage (at failure point): 440w
• max volume of CO₂: 4.873 L/min
• max breaths per minute: 63
• max heart rate: 193 bpm

Looking at these numbers, it appears that my lactate threshold is around the 340 or 360 watt mark, which corresponds with a heart rate of about 172-179. Very interesting; it’s quite similar to the last test, and also very similar to my average heart rate in a Time Trial situation (which seems to be very steady at 178, 178, & 179 for the last three TTs I have done.) This makes me quite happy, as it means I’m not slacking off as much as I thought I was in the TTs–I’m holding my average HR right at the upper limit of my lactate threshold. It would be nice to be able to do it a bit ‘steadier’ instead of overshooting and then recovering, so perhaps I should pay more attention to my HR as I’m racing. Food for thought for next time!

That’s all for now! I may play with some graphs and numbers a bit further. If I do, it’ll be a separate post!

I was up early this morning for a quick ski with Steve and Carolin. We went to Murphy’s Point Provincial Park, and the conditions were outstanding. The main park trail system is in great shape, and the trail up to Lally Homestead was also well groomed except for the first little steep section. The “backcountry” loop was partly trackset, then a short portion that was just machine groomed, then unmaintained for the last 3/4 or so of the 7.5km loop.  We were not the first skiers through, so we followed the track broken by the previous skier. It was perfect!

After our ski, we went for breakfast at Peter’s in Perth. I’d never been, despite living here for almost 4 years now! I enjoyed the sausage which was different than a typical ‘breakfast’ sausage, and they had Rye bread, so I was a happy camper :)

When I got home, the warm (2 degree) temperature and sunshine were calling me. Since it was still early (just after 11am) when I got home, I quickly put the fenders on the ‘cross bike, and set out for a ride. Since it was the first one of the year, I didn’t go far; just around the Glen Tay block for a hair under 15km. Feeling pretty good! Spin class must be working as I feel like I still have some ‘kick’ in the legs. I’m sure my ‘kick’ was a massive 30km/hr, but I’m not complaining at this time of year!

Off for a skate ski with Shawn in Gatineau tomorrow… what a great weekend!

I met Steve and Carolin at the Gamelin parking lot (P3), and we had a great ski.  Despite my lack of expert technique, I still really love to ski; it’s an amazing way to experience the beauty of winter, and also a great way to get a good workout in too, if you’re so inclined!  Of course, if you’re not inclined, there’s nothing wrong with going for a ski and not worrying about the workout (although you’ll still get some no matter what!)

Today reminded me once again just how fantastic skiing in Gatineau Park truly is; world-class cross-country skiing, just a few minutes from downtown Ottawa (and only an hour drive for us from Perth!)  Despite some complaints about the grooming again this year (more here; this has been going on since Demsis took over the grooming contract in 2007) we must not forget that the trails are still far and above what other communities have access to.   Even poor conditions in Gatineau are considered great in other parts of the Country!  I certainly don’t think contractors should be low-balling contracts, and all the other funny-business that’s been going on, but at the end of the day, we have to play with the cards we’re dealt.  Luckily, if you take a positive outlook, they’re still pretty damn good cards!

Don’t let the politics get in the way of enjoying a great ski; get out there!

Today after work Matt and I got out for a quick spin on the ‘cross bikes.  We did a quick 30kms down to Burgesswood and back.  Again, roads were mostly dry and I was feeling not too badly.  My back isn’t complaining too much yet, but I suspect it will be in the morning!  No word from the physio in Perth, so I’ll be calling Carleton Place to see if they can take me sooner… fingers crossed!