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Starting the Anaerobic Climbing Training: 3 Ascents of Old La Honda (negative intervals)
With three double centuries showing a strong aerobic base, I deemed the time ripe to begin anaerobic and power training on Old La Honda.
These ascents were intended to be just at or above lactate threshold, a goal the quadriceps confirmed grumpily.
My max HR is 172, so 150 bpm (first ascent) is 86% of max, and 155 bpm (3rd ascent) is 90% of max HR. But as I get in peak shape, HR does not like to go above 92% of max unless it’s quite hot, or the effort is extreme.
Observe how ascent (gray triangle) is all but a dead-straight line: since the grade varies, a straight-line rate of ascent indicates a disciplined effort to maintain a consistent power output even as the grade varies significantly (no backing off as the grade mellows), which thus results in a near constant rate of ascent.
Frictional forces are low at low speeds (8.98, 9.26, 9.48 mph here), so a consistent power output regardless of changes in grade relates directly to a consistent rate of ascent.
Mouse over to see ascents #1, #2, #3. These are “negative intervals” meaning that each successive effort is at a lower time. Weight vs watts vs time analysis.
