I train using a power meter which measures the amount of wattage (energy) I generate when I ride. What's great about riding with a power meter is that power doesn't lie. When I look down at my little yellow "dashboard", it's like riding with Goldilocks - it tells me if I'm not pushing hard enough, pushing way too hard, or if the effort is just right. The other great thing is that power is really independent of any external variables such as wind or hills. If my goal is to work at a certain level of effort, I can correlate that effort to a watt number and try to hold that number regardless of riding in 30mph head winds or sitting on my bike in the comfort of my living room while doing a spin workout on my trainer and watching the movie "The Notebook" (just an example ;-)
My watt numbers fluctuate depending on what cycling shape I'm in. When I'm in decent shape and I head out to do hill repeats or solid efforts, I know that if I keep my wattage at 225 or under (270 for climbing long hills), then I won't burn out and will have energy reserves to keep going. But if I see the number "300", I immediately back off. So 300 watts has become my benchmark, eliciting a, "holy crap I'm going to blow an artery and my quads will separate from my thigh bones!!!!" type of mental response. But in reality, it had become a roadblock. Until two weeks ago.
Two weeks ago I decided to take my own advice (what I tell my athletes) and I went out on a two hour interval/tempo/hills ride and just "left it all out there" - everything I had. I was blasting up long grinding hills, short steep hills, and keeping the tempo and effort high. The first time I saw 320 watts I immediately looked away from my dashboard, pushed the "holy crap" thoughts from creeping into my brain, and just kept hammering. 360 watts on the next hill? Who cares! Let 'er rip!
After that workout I dragged myself home and felt totally wiped and really great! When I downloaded my power data I was amazed to discover that my average watts for the entire ride (including warmup, cooldown, and recovery) was 209 and my 30 minute sustained effort was 246. I also discovered that my 1 minute efforts were 313 and above. And while one minute might not seem that long, it's long enough to get up a hill quickly or blast through a straightaway at pretty decent speed. And it's enough to reassure me that I won't blow an artery.
Sometimes we just have to get out of our own way to make progress. Fear 300? Not anymore!