Month: October 2017

Cyclocross Burnout

 

How has your season Gone? feel free to book a phone consult to tell me about it!) 

Canadian Cx Nationals have happened and the weather has turned towards fall/winter/cyclocross weather in most places. Cyclocross season is here, but where is your motivation? And who stole those fresh September legs!

Regardless of where you live and how you built or failed to build your fitness for cyclocross season, it is a bold goal to take on 1, or 2  (or more!) races for 1, or 2 (or more!) months. Most of us come out of a mountain or road season and neglect to take a mid-season break or rebuild our endurance. We jump into one or two (or more) cross practices (which are races) a week plus the early season races to test our legs, get the intensity and those coveted early points.

The problem is we get tired from the repeated back to back weekends of racing.  We miss our weekend fun rides, our endurance decreases, and the weather starts requiring more work to get motivated and prepared for. 1 or 2 (or more!) bikes need to be prepped before each race and repaired after each race. Then work comes Monday. This is tiring even typing and remembering trying to race cyclocross as an unsupported pro!

So what should you do?

If your goal was to race until a certain race then that may still be possible. Take a week off the cross practices, go to bed early and do only easy workouts all week. You will feel better next weekend. If you can take the full week easy and get some longer endurance rides in on the weekend. This should make next week and next races go much better. If there is no obvious reason to race twice weekly (including weekly races) than stop doing that and focus on the key races remaining on your calendar.

Getting your indoor training environment setup to make workouts quick and get to sleep earlier will help with short days. Keep focused and don’t forget endurance and lower intensity workouts. Skill workouts in the mud and wet, along with practicing your clothing choice will pay dividends in the late season mud races.

For the remainder of the season ride your favorite discipline most of the time for outdoor training and spend time working on your cyclocross skills. Most people need to work more on cornering, dismounts/carry/mounts much more than they think. If you seat is inside your armpit or you are not grabbing your top tube before most barriers then there are 2 pretty easy ways to boost your efficiency.

Are you racing without a goal?

If you did not have a big goal race or end date then I would end the season now. Why race yourself into deep fatigue and low motivation for no reason? Take a week, or two (or more!) off and try to grab a few more road or mountain bike rides while you can. Start looking towards 2018 and planning training gradually towards that goal after the important break. SmartAthlete.ca for thoughts on ‘when to start training for your big goal’ 

 

Thanksgiving Survival

With the upcoming Canadian Thanksgiving and the American Thanksgiving not too far off (not to mention Pumpkin Latte Season …) it is a great time to share ideas for keeping your nutrition and fitness goals on track this fall.  Feel free to put yours in the comments below.

  1. Focus on the social side of events. Whether that is a coffee date with a friend or family Thanksgiving, you are there for the people.
  2. Don’t drink your calories – Cliche advice, I know, but it is unlikely your Thanksgiving memories revolve around alcohol or a glass of sweetened-milk disguised as coffee.
  3. Exercise that day – You will feel healthier if you move that day. Try the new Anywhere Core Video if you are unsure of what to do.
  4. Bring a dessert that fits in your goals – fresh fruit, paleo styled recipes like Apple Crumble (with nuts, not grain) and my favorite the Paleo Pumpkin Pie made with nuts, dates, and pumpkin. You could also bring main dishes or variations on parts of the meal you like. Molly at theoutdooredit.com has a few of our favorite dishes including Pico-de-Gallo, Guac, and Kale Chips
  5. Skip the white buttered-bun and any foods you don’t like that are not great choices anyhow (ie. don’t add gravy if that isn’t your big holiday treat)

Paleo Pumpkin Pie Season (this is my very rough directions – a full on recipe is linked below) 


a) in bowl slice/mash dates (with a bit of water if not fresh Medjool dates) then add 2 cups pecan (or choice nut flour) … pecan seemed to work better and not burn vs. almond/walnut mix of past
b) put in the oven for 5-10 min to ‘dehydrate’ or if you are kooky and have a dehydrator … do your thing
c) while dehydrating make the filling by combining about 2 cups pure pumpkin puree, 3 eggs, a lot of cinnamon unless you don’t like cinnamon, a pinch of cloves and nutmeg if you have it (i didn’t!) . Some maple syrup sweetens further to your taste, The dates and pecans add a fair bit of sweetness. 
    = For true chefs = a recipe that is close  https://blog.paleohacks.com/pumpkinpie-recipe/