A couple months back I underwent a surgical procedure to install several stents into a clogged right side Illiac artery and a partially blocked left side one. This blockage restricted the blood flow to my right leg and hip area so much, it resulted in a great deal of discomfort when I stressed the leg. The surgery appears to have been a resounding success as the discomfort is virtually gone now. Riding a bike during the past 3 or 4 years became an exercise in pain where I simply could not ride effectively because of that discomfort. But, now I can ride virtually pain free...with the caveat that I am really out of shape. My intended goal of being able to make a 100 kilometer ride this season is still in play, but I have a long ways to go to regain lost time and conditioning. In this, Part 4 of The Challenge, I'll explore the reality of trying to climb back into shape as someone who is approaching his mid-70's.
I've remained at least somewhat active in spite of the rebellious leg and hip and that activity helped me retain at least a measure of physical condition. I've kept my weight in check for the most part but still carried 10 or 12 pounds more than I needed to. As of this morning I weighed in at 171 pounds. That is down about 10 pounds from just a few months ago. I want to drop down to about 168 or so with 165 being a good target weight to shoot for. Losing a few pounds from around my midsection will undoubtedly improve my ability to climb those steep, longer hills.
As far as riding goes, my intent for now is to simply rebuild my base mileage to a level where I can begin to train at a higher level of intensity. I'm up to almost 200 actual road miles now with still a ways to go before I will feel confident I have rebuilt that base. Even so, I tend to ride too fast out of the blocks which causes me to lose too much energy the deeper I get into a ride. Refueling is also a key factor I still need to refine. At this stage of my fitness rebuilding, I just need to slow down and put the miles in and not worry so much about how fast I am going. Taking a break every so often hurts nothing and allows my legs to recover somewhat, and also allows time to ingest a few grams of carbohydrates to keep me going. Speed will come later once endurance has improved.
On those days when the weather prevents me from getting out, I'll use the Cyclops trainer and do a 30 minute session with a few intervals thrown in just to push my legs beyond what a normal easy ride might employ. Been monitoring my resting heart rate as well, to determine how well I am recovering from each ride. So far so good on that. My resting heart rate hovers down around 52 bpm or so when I am fully recovered and there are times it actually drops into the upper 40's. Oddly enough, it seems I sometimes have a difficult time getting my heart rate high enough to generate that training effect. My highest rate so far has been around 120 bpm when it should be climbing upwards into the 140's for that Zone 2 type of endurance riding. I guess it is all relative and depends on many different factors. At my age, 120 is probably fast enough to provide a solid level toward that training effect.
I have been tinkering with my bike trying to optimize its performance. Seat height and forward position, handlebar position, body position on the bike, plus checking and rechecking the mechanics of the bike to ensure it is optimally performing as it should is a constant, almost daily routine. Was out riding yesterday in fact when my chain came off...twice. A simple adjustment on the derailleur solved the problem. One pedal seems to gradually loosen just enough to induce a very slight amount of movement around the bearings. A slight turn with a socket and its back in good form...at least for now.
With each ride, I grow stronger. With each extended mile, my endurance improves. So far, 20 miles is my limit. Respectable, but still well short of my desired intent. Weather, wind, and staying motivated are all factors affecting my reaching that goal. I expect I will eventually make it, but for now progressing toward it is the key.
