When I originally got the idea to ride a hand cycle from Idaho Falls to Huntington Beach, CA. I knew it was going to be EXTREMELY DIFFICULT. I mentally prepared myself for at the very least 20 months of training, filled with a menagerie of different trials, and adversity! However, I did not expect effective and efficient training to be so detailed and methodical.

For the first phase of training I did was what my trainer Stacee Seay, from Chicago, calls “Zone Two” interval training. Interval training is keeping a race cadence while peddling, but shifting up and down to increase and decrease resistance. The points exertion in “Zone Two” were composed in a specific order, length, and difficulty to train my body to burn fat for fuel; Also, to build a base for which to train, and a base for me to be able to effectively exercise in the second phase of training, “Zone/Base Three.”

Here is an example of what one of the training routine looks like with the directions from Coach Stacee.

In order to do these workouts you will need to remember rate of perceived exertion (RPE) use

cadence and gearing to figure this out. Put enough tension on the tire so it doesn’t slip when

pedaling. Use gears to find RPE.

55% RPE = 5 or 6 – easy – breath is mostly through nose

up to 75% = 6 to 7 – feels steady- breath through mouth

76-95% = 7-8 – Moderately Strong – just under time trial effort – almost panting like a puppy

Warm Up:

Easy spin up to race pace cadence after 7 minutes. Hold steady within that race pace cadence

shift till your RPE is 5 or 6.

Main Set:

Pyramid (remember gearing to determine RPE) Shift up one gear for each 2 min effort then

down to RPE 5 for 1 min recovery in between.

30 30’s (shift up to 7 RPE then down to 5)

4 min ILD’s (Individual Leg/Arm Drills) = 45 ILD 15 recovery together, switch.

Repeat 4x.

2x 5 min climbs (low cadence high resistance)

Cool Down:

10 min easy spin

Coach Stacee set me up with a total of four interval training workouts in zone two. All of which are very similar. Originally I thought four different routines would be plenty. However, I barely made it through the first nine weeks of training in “Zone Two.” There are things that I include while riding such as music or little games of trying to increase power/watt output or increase the miles per hour minute after minute to break up the monotony. These techniques help for short periods of time, but it is still hard to stay motivated and continue to give 100% when losing interest in the workout routines. It is particularly hard when there is a minuscule amount of difference between all four routines.

When I started noticing that this was becoming a problem, I immediately began looking for a solution. Here is a method that work well for me. If I start to have a hard time staying motivated throughout a routine, I begin to really focus on the step immediately in front of me. What I mean by this is very similar to the meaning of the saying “one step at a time.” If it starts to get difficult I will focus on riding hard for one minute. When that minute ends, I will focus on riding hard for the next minute, and so on. I continue to do that until the workout is over. Riding hard for one minute is easy, I can do that for 100 to 120 individual minutes. But riding hard for 1 hour and 40 minutes to 2 hours seems much more daunting. Focusing on one step at a time also helps me understand that accomplishing goals takes a process. It helps me understand that the beginning stages of training are necessary if I want to build a strong base for endurance cycling. Riding inside on the stationary trainer while it’s nice out is definitely difficult. However, doing it is a small way to prove to myself that I am dedicated and willing to do anything to accomplish my goal.

Fortunately, just over a week ago I finished the first phase of training, and now I am on to phase two! Wish me luck!

Pictures from the last day of phase one training!