The Element of Focus

So you train for bike racing as most of us do. By this time of year you have your Friel inspired periodized plan mapped out up to your first fitness peak or beyond. But in the coming months simply checking off the boxes each day as you complete your multi hour endurance ride will transition to hitting targeted interval lengths or power records.

Hypothetical: you look at your training plan for the upcoming week. a 40′ SST interval is planned for the day following a long endurance ride. “No problem” you say, “two weeks ago I did 30 minutes at sweet spot intensity and I nailed it”. Maybe so, but at some point reaching a new critical power record or increasing volume of a particular workout by increasing duration or intensity will prove very difficult. In order to stay on your plan you may need to employ focus, determination or visualization, or all three. (Too many of these tough workout experiences should warrant a review of the plan or a rest week).

A sweet spot interval is a great example of where focus and determination may be required to successfully complete a workout. Lets suppose at minute 20 your legs start to get tired or your heart rate jumps a few beats or you perspire more despite the two fans on high. You say “there is no way I can make it another 20′…that’s another 100% of my workout remaining”. Relax and focus. Focus on your pedal stroke. I bet you can get another 5 watts just by putting your mind to the fluid circle of your feet without raising perceived effort. Concentrate on breathing…stare down that crack in the wall and breath deep and steady and watch your heart rate settle back into the appropriate zone. Hey, now you are 30′. But again it’s getting tough. You may need some determination to get to minute 40. Visualization!

Last year I had a bad trainer room, no tv, just me and my mp3 player repeating 90′s rock and gangster rap. But one day I turned off the lights and blindfolded myself so that I could visualize racing and other fun activities that amp me up. Technical crits with sprints get me going. mandatory drops over cornices onto 50 degree slopes also buys me a few minutes during a grueling interval.

These are just some things to think about the next time you are suffering in the basement and are no where near the end of your prescribed interval or set.