Alinda's Heart Rate Monitor is Packed and She's Off to South Africa

Posted 24 February 2009

by Alinda Perrine , O.D., M.P.H.
Coach, Trainer and Developer, ZoneX™ Sensible Heart Rate Training

Cyclists who ride together, talk together. One sunny day on a bicycle ride with a few friends, the conversation turned to John’s native country, South Africa. I said “John, if you ever go back to South Africa for the Cape Argus Ride, I want to go.” “Me too, Me too, Me too” chimed in. A year later in May 2008, the decision was made- let’s go to South Africa and ride Cape Argus. While summer gas prices soared, the group stayed committed and planned the trip. March 8,2009, the event date for Cape Argus Pick n’ Pay Cycle Tour, became a focal point for the group of eight riders from Lewisburg, West Virginia.

The Cape Argus Cycle Tour includes a 109 Kilometer trek with 35,000 riders, possibly the world’s largest bicycle ride. Prior to the event, the bicyclists will cycle 500 miles enjoying incredible landscape and versatile regions of South Africa. Mark and Alyson Leibendorfer, owners of The Country Vintner, a wine distributorship, are part of the cycle group. Mark explains that South African wines are becoming very popular and hold a high standard. Wineries and a photography safari are definitely on the agenda.
For a trip of this magnitude, a good training plan is necessary. The cyclists’ backgrounds and levels of cycling experience vary. Two of the cyclists are new to the sport. In fact, they purchased their first modern road bike in summer 2008 and had never “officially” trained. The other riders’ backgrounds range from completion of a century to multi-day endurance events. In order to standardize training and provide a minimal level of preparedness, my husband, Bobby Guet (also bike mechanic for the group) and I designed a ZoneX™ heart rate based training program. The training plan included:

Heart rate, as the training method, is a valuable training tool. Heart rate provides structure for workouts. To build endurance, the indoor cycle classes were key. Most of the indoor workouts were centered between 70%-85% of maximum heart rate. Each week, indoor cycle time increased with a maximum of 7 hours total indoor riding time for the final week. Each class was instructed using specific heart rates for specific amounts of time. Heart rate benchmarks included recovery rates, anaerobic threshold assessments, and sustainable measurements.

One of the beauties of heart rate based training is the ability to train indoors and outdoors and gather the same type of training feedback from both environments. Regardless of weather, the group met for the outdoor 17 mile mountain ride over Kate’s Mountain. Neither mud, snow, ice, nor rain deterred the group from pedaling the graveled road, often snow covered. Mud seemed to provide the greatest workout for the first 4 miles which is an upward climb. Learning to control heart rate effectively was a focus for each rider. Each week, riders noted changes in heart rate and their ability to climb more efficiently. Due to the weather and personal schedules, each cyclist independently cycled the road rides. Journaling became routine for each workout and each outdoor ride. Heart rate data was universal and kept each person on task.

A couple weeks ago, one of the cyclists said to me “Alinda, the heart rate training is the best training I have ever done. I am observing the changes in physiological data while I am feeling an improvement in my fitness. I have never cycled a multi day event. When we first planned the trip, I was intimidated and had little confidence that I could ride with the group. Now, I am very motivated and have a sense of confidence. I love training with heart rate!”

As we pack our pedals, bicycle seats, (we are renting bicycles), bike shorts, and favorite jerseys, we pack our heart rate monitors. The heart rate information will give us good feedback about the changes in our bodies as we change climates, terrains, and add exercise load. As we anticipate a wonderful life experience, we appreciate the words that reflect our training experience -“The joy is in the journey.”

Off to South Africa.
Coach Alinda & Cycle Friends from Lewisburg, WV

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