The Atheist Training Bible for Old Bicycle Racers, Chapter 3: How to Spin (not “Spoon”)
January 13, 2014 § 3 Comments
Aside from age, inability, laziness, drunkenness, and absence of desire — all key qualities for any racer seriously embarking on the Wanky Training Plan ™ — it is important to realize that the main thing holding you back from the fifth or even the fourth step of the ugly wooden podium that someone hammered together with cheap plywood so you could totter on it, arms waving wildly as you try to keep from plunging off the back and onto the concrete in the typical arms-raised-cyclist-in-slippery-cleats-on-painted-wood-pose, is fatigue.
The fact is that aside from the creaky joints, achey back, loose bowels, urinary incontinence, and general systemic collapse that generates discomfort and pain as you rush maddeningly faster down the death spiral of human longevity, your main problem is that you’re bone tired. And please don’t give me that “But I take off Mondays and Fridays,” or “Last week was a rest week” crap.
At your age it has to be a rest month, and you’d better be ready to make virtually every week a rest week if you’re going to succeed on the Wanky Training Plan ™.
The difference between fatigue and being tired is simple. Tired is what happens when you stay up late eating potato chips. Fatigued is what happens when you ride your bike for hundreds of miles every week. But in case you’re unsure, or more likely, in total denial, take the quiz:
- After riding, I sit at my desk and stare vacantly at the screen. Yes/No
- I do “training blocks.” Yes/No
- I do “base miles.” Yes/No
- If I miss three consecutive riding days I tell myself (and every wanker who will listen) that I’m “out of shape.” Yes/No
- I’ve never missed three consecutive riding days. Yes/No
- More is better. Yes/No
- I’m a gronker. Yes/No [Refer to Wanky's Circular on Gronking, #45, in a previous blog post.]
- When I’m off my bike, motion is my enemy. Yes/No
- No injury or illness is so severe that some type of cycling (trainer, rollers, spin class) can’t be sneaked in. Yes/No
- I would ride less if … well, no, I wouldn’t. Yes/No
If you answered “Yes” to any of these, you are fatigued. Fatigue won’t go away with a day off, or a week off, or beer, and it’s different from overtraining. Whereas overtraining simply means you are stupid and cannot be helped, ever, because your newt-sized brain is permanently stuck on No. 6 in the quiz above, fatigue can be overcome. But like the lightbulb, you must want to change.
The Yin to the hammer’s Yang
Hammering is the Yang of cycling. You do it because you can, because you get sucked in, because you’re a chronic gronker, and because no one has ever shown you how to spin. Spinning, of course, is the Yin of cycling. We’ve all heard the same stupid advice for decades. “Spin to win.” “The pros all know how to spin.” “Practice with a fixie.” “Race the track, that’ll get your cadence up.” Blah, blah, blah.
Before you can spin, however, you must truly understand the Yin and why it is so important. It is important because, properly done, spinning will rest your legs, actively recover your legs, and build your cardiovascular fitness. What’s most extraordinary is that you can achieve all these things without ever doing an interval, with the exception of perhaps a Belgian Tripel followed by a stout and finished off with an IPA.
In order to spin, you must first relearn some basic stuff, and the most basic one is this: You gotta go slow. Right. I’m talking to you, Mr./Ms. Hammerallthetimebecauseitsfun. Because you have a hard time with new ideas, this one is going to be very simply stated.
- Put your bike in your easiest gear, no matter what the terrain.
- Start pedaling.
- Do not change the gear.
Okay. That’s it for today. Now go have a beer. See? I told you the Wanky Training Plan ™ was fun!
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