Ridefulness Journal — Threshold run.
I know, I know, it’s a cycling blog not a running blog… My cycling friends already condone me of self-inflicting such punishment for running. And they don’t even give me kudos for my running activities. I was reluctant to run at the beginning yet was curious because I am aiming to do a triathlon sometime down the track (I have yet to do any sort of swimming training…).
A Saturday afternoon session with a chilly breeze and greyish clouds filling the sky. It’s been raining all morning and finally a gap has opened up. A few puddles on the trail and loads of branches from the strong winds. I had to pay close attention to my steps to avoid the obstacles instead of usually dodging people and pets. The session today is to target my lactate removal rate and sustain a high pace with threshold efforts.
4 x 1km at threshold (4:30/km) with 1km tempo (5:00/km) inbetween each interval.
I started with the tempo pace to get comfortable, prepare for the effort and warm up the body. My legs were all good, technique was fine and breathing was in control. When the threshold pace came, I was able to feel the threshold pace very well by recognising the level of effort, breathing rate and running technique. It was my first time doing this workout so I wasn’t too sure on how I would last or how hard it was going to be.
The first two threshold intervals were near perfect — 4:31/km and 4:30/km! Nailed it! My awareness of intensity and understanding my body allowed me to find my zone and stay in my zone. I was impressed to hit the mark! It’s so important to establish your pacing zone and recognise the intensity of each zone. These zones guide you to improve your running speed and provide valuable markers to reduce injury and train smarter.
My pacing started to drift as I hit the third and fourth interval — 4:39/km and 4:35/km. Either I was losing focus on the effort or fatigue was creeping in. It was the former.
I needed more mental focus at the end by reminding myself it’s a threshold pace and the session is certain to be uncomfortable. I managed to bring it all together at the end, staying on top of my breathing and technique. But my flow and rhythm were disjointed and choppy at the end with many fluctuations of intensity. It was interesting to see how my body coped with the hard effects and learning my fatigue capacity.
However, I finished with no injuries or soreness and committed to the discomfort till the end. Overall, I enjoyed this interval as it mixed up my running session, gave more intention for running and the workout went by quicker than normal.
Cycling Performance Tips — Body
Humans are simple in that we eat food to live and complex in how we use food as energy and fuel. When consuming food, the body breaks down the food and converts into something called adenosine triphosphate (ATP), and then breaks ATP into adenosine diphosphate (ADP) and phosphate (P). As you exert energy, ATP is used and to continue your efforts, stores of ATP need to be replaced. Your body has 3 interesting ways, called energy systems to do so. These are that Aerobic System, Anaerobic System and Phosphagen energy system. Today, I’ll just focus on the Phosphagen system.
Phosphagen system
- To create ATP in this system, the body breaks adenosine diphosphate (ADP) into adenosine monophosphate (AMP) and inorganic phosphate (Pi), and also combines with the amino acid creatine to from creatine phosphate (CP), which can then be combine with ADP to form more ATP.
- The total amount of CP and ATP stored in muscles is small, so there is limited energy available for muscular contraction. It is, however, instantaneously available and is essential at the onset of activity, as well as during short-term high-intensity activities lasting about 1 to 30 seconds in duration, such as sprinting, weight-lifting or plyometric exercises.
- The phosphagen system is so important among these three systems because it is the initial means of energy production that comes before anaerobic glycolysis. It is reserved for high-intensity activities because the ATP it produces is readily available and quickly produced by the body.
It’s interesting and fascinating what the body can do and how it makes energy. For more information about the energy system, click here.
Thank you for taking the time to read my blog. I love sharing my experiences of cycling and hope you enjoy my life experiences.
