VO2 Max Intervals
Today’s session was 32 minutes at VO2 Max. (for you non-cyclists that means mentally extremely difficult and physically these intervals bring you to your knees.)
When you move something heavy - it requires strength.
When you moving something light - it requires speed.
When you move something heavy very quickly - it requires power.
And POWER is what is needed when you train as a cyclist. The reason you need power (especially if you’re 53 - about to turn 54) is on any given group ride strong riders half your age show up and put down the hammer. If you have power you don’t suffer as bad, if you don’t have power… you won’t finish the ride. If you can’t finish the ride… what is the point of going to a group ride or a race???
Today’s session was about developing raw power - you do that by doing intervals that were broken down into eight 4 minute intervals. 2 weeks I stumbled upon a KILLER strategy for VO2 Max intervals. I listen to music but ONLY during the work part, during recovery it’s silence so that I can let my physical system cycle down and let my brain decompress. For today I went thru my spotify and created a list of 4 minute songs. Here are the details of today’s intervals.
During the warm up I botched it up and listened to Coldplay… which almost put me to sleep :(
Interval #1: I listened to https://open.spotify.com/track/1VSvljeCCM5V7msoSEIR2c?si=j_GZeC_jS9W0WDkRVsPNaQ I always start with this song. My legs were super smooth and I could hold the speed with no problems.
Interval #2: I listened to https://open.spotify.com/track/16x9viSmRS3PII71Pdeowc?si=VPkXEgxkQVylfb9wXsKeSA This song has special meaning because Joe Hadachek put it to a sequence to photos as we all started our new venture. Plus it’s REO Speedwagon! My legs felt great again and I realized I was riding a bigger gear.
Interval #3: I listened to https://open.spotify.com/track/42et6fnHCw1HIPSrdPprMl?si=HjDTN6P5RCOtiJ93Y1u0WQ This song is my Tessie Poo song (at OTF a few years ago we would ride the bike next to each other. One day she asked “…why do you sing out loud when I’m on the ropes during that song…”) It’s because the song jams. Legs still felt smooth but the last 60 seconds lactic acid flooded my legs. I find it helps me to yell as the acid ends it’s flood. (I used to yell underwater when I swam and we did the same kind of speed intervals).
Interval #4: I listened to https://open.spotify.com/track/3QDbZBqR93chaaMuNScmrc?si=UrlGm5QCSZWi9F9kekVEyw This song allows me to zone out. I don’t hear this song as much as I feel it in my head. The last 90 seconds I was put on the ropes but maintained my leg speed. But something changed and I knew I wasn’t going to be able to maintain that level of power for the next 4.
Interval #5: This started after an 8 minute recovery. I listened to https://open.spotify.com/track/2l57cfmCnOkwNX1tky02n1?si=Y1kGkNeoQUuy3aTHuUvF-Q This is my BFF Coach Sarah song, it’s about moving forward regardless of the situation. My quads felt heavy and the flood started with 2 minutes to go.
Interval #6: I listened to https://open.spotify.com/track/5bnMKUXkMfYVXW8FjvFTuV?si=OMima-1LTz-rALVkkkv-8g I always play this song in the 3rd quarter. A very important tune which helped me pull out of May 2019. I was coming apart, legs smooth but I couldn’t engage my quick legs.
Interval #7: I listened to https://open.spotify.com/track/40lKptao1hxVqA7fd1OOGp?si=pzF79v2qS7mHQdEkNonyQw This song is my anthem - no other way to describe it. I don’t remember what this one was like other than hard.
Interval #8: I listened to https://open.spotify.com/track/77Ft1RJngppZlq59B6uP0z?si=Zq8K6AenSHeLSFMpyQ9eIQ The last interval in hell is always about the same 2 things: Last one best one and dedicated to my brother Omar Quddus. There’s something about the lyrics “…success is my only m***********g option, failure is not…” that speaks to a very deep part of me. Not just about riding a bike but also about being successful in my life - good husband, good father, good son, good man. I was on the ropes on this one too.
Here’s why I wrote this post: often times we think that a physical experience is only visible with our sense of sight. Kim “hears” my physical experience - especially on hard days. But there’s a whole world inside the head of an athlete who is doing their thing.
I would LOVE to hear Drew Brees give a play by play of what was happening in his mind during a game.
I would LOVE to hear Jim Hyde give a play by play of what was happening in his mind during his Nidan and Sandan tests Randori.
I hope you catch my drift. It’s the mental world I want to know about.
How about you?
PS. Message to cycling and coaching nerds: Here’s the Training Peaks File and the TrainerRoad File
