Five Minute Repetitions

1) Throughout March, we will revisit our rides since New Year’s. We’ll exclude the FTP test, but utilize what we’ve learned to inform our effort. Let’s put a greater focus on heart rate. If you want to ride the whole five minutes, go for it!

2) This week’s repetition is from our January 26th ride. You can check out the playlist here. If you use a fitness tracker, I’d love to see a comparison between the two rides. I used the same playlist, different stories though:)
3) We continue to find inspiration in Vincent Van Gogh.  Van Gogh often painted en plain air (outdoors), a defiant act to the art establishment. Advances in paint (you could now transport it) spurred an artistic movement, bringing artists closer to scenes they sought to recreate.  Will you ride en plain air this year???

4) Occasionally, Van Gogh would start his paintings outdoors and complete them in his studio.  In some cases, he would redraw the piece entirely.  When seen side by side, there are subtle differences, often aesthetic.  In fact, “The Bedroom,” one of Van Gogh’s most famous paintings, has three different versions!

5) As we revisit profiles from January and February, how will the new version )the second time around) differ from your first effort? Consider comparing your average, recovery or resting heart rate as they are key indicators of cardiovascular health.    I implore you to save your rides to Strava or Garmin Connect to glean more from your stats.  Both tools summarize your results and provide insights based on your data.

6) Performance is based on quantifiable results (i.e. metrics)—something you can’t see in a mirror. Of the 30,000 people who started the 2018 Marine Core Marathon, 98% finished. Their training is structured to optimize performance. Periodization is the strategic use of training waves (or phases) to prepare the body for rigorous sporting endeavors effectively. Periodization typically involves increasing or decreasing training duration, intensity, and/or frequency in one’s cycling.

7) We employed periodization leading up to our 20-minute FTP tests in class. The five-minute efforts built into our classes, at varied intensities, put us in a prime position for a twenty-minute effort. Progression becomes necessary when an end goal is involved. Perhaps it’s a forty-mile bike ride, a half marathon, or a hike. You must consciously ramp up your training distances to prepare your body for the big day. It’s a conscious effort. It won’t happen because you took a few group fitness classes. This type of passive approach to progression is “somewhat” the topic of a new Progressive Insurance commercial. Don’t be “Passive Progressive.” Take ownership of your fitness!


8) Van Gogh’s repetitions were the focus of an exhibit at the Phillips collection in 2013.  They position the repetitions as an expression of Van Gogh's artistic process. In writings to his brother Theo, Van Gogh viewed the repetitions as an opportunity to improve and clarify his initial composition.  The piece below was likely first drawn outdoors (on the left).  The repetition, done indoors, highlights some of the details of the scene. 

Van Gogh: Repetitions,The Phillips Collection in DC (June 2014) The Postman

Van Gogh: Repetitions,The Phillips Collection in DC (June 2014)

9) We continue our examination of various types of riders. The rouleur is an all-rounder, a jack of all trades. They can climb some, sprint some, do well in time trials, but not great at any one discipline. Much like the swing in theater or the utility player in baseball, the rouleur can do a bit of everything — you just need to ask. The number of riders per team in men’s cycling is now eight, down from nine. This move further solidified the importance of the all-rounder’s ability to perform in different roles — from lead out on a sprint to a helper on the hills.

Coach Dru