First bike climb

14 yrs ago this week, I ran my first 400m race in a D1 college track meet at Vanderbilt.  56.71. 

Got my bike back Wed and it is sweet.  An expanded crank ratio 52-34, 160mm crank arms, big flat spiky pedals and a complete tuneup and lube.

After Sewanee's SAS conference track meet, I was inspired to attempt my first post op climb of Roark's Cove Rd.  I did it.  It was hard.  I think it was beneficial.  Today, the day after, my knee feels better than before I did it, and I cranked my HR to max and burned some calories.  

I really took my time on this climb, very slow but due to my present shape, very hard.  The 34/34 gearing and shorter cranks make the low gear quite doable.  I was climbing the steeps at just 3.5 mph.   My HR was really high.  On a course where I could routinely do in 23 min (PR 18:40), it took me 29 min.   I'm glad I did it, here's the data:

Max HR - 188

Avg HR (including a 6 min recovery) - 167

HR over 164 - 23:54 

HR over 170 - 17:00 min

HR over 180 - 6:15 min

Avg Speed - 4.6 mph

Total climb time 29 min 

This is pretty extreme due to my low V02 max.  I think this was a new max reading of HR over 170 and 180.  It may be unhealthy.   However, it is interesting that I never felt super winded til. near the end.  As I was hitting max HR, I was not using anywhere near full lung capacity as I do when long sprinting.   It's really a weird dichotomy. 

Have pretty much maxed out on body weight.  was 148.5 lbs at the time of the workout.  Just a lb lighter this morning.   

Soon, Roya will be leaving and after Friday, I will officially be on summer vacation and alone for probably a while.  I plan on visiting parents.  

My dad turns 85 on Tues.  I was trying to get him to compete as a shot putter in his new age group but he won't commit to anything in the future.  Just an 8 meter throw of a 6.6 lb shot is world class for M85 and I think he could that with very little training.  I even bought him a shot last fall.  O well.  

I'm still concerned with the medial knee pain but after yesterday's climb, it feels better.  The only thing hat hurts is my ass, even with the padded seat cover.  Think I may double up and try another.  

Probably should start with no more than 2x week of these climbs.  Will be 11 weeks post op Mon.