Polarized vs. sweet spot
There are several ways to plan/periodize training depending on the athlete and their experience/limiters/goals:
Cycle for Sight is a great event I have taken part in the last 3 years and have enjoyed the big day on the bike around my home in Collingwood with some good people, for a great cause.
It is now based in Creemore entirely and tours great roads around Creemore, Collingwood, and Stayner.
Enjoy a great finish line spread on the main street of Creemore, right in front of the Creemore Brewery!
It is a reasonable question … Why start training now for something so far away, like Ironman, Leadville, Breck Epic, Road Stage? You have lots of time to get fit and to prepare for this goal. Or, at least, it seems like that now.
If you had to be somewhere in an hour for something really important, wouldn’t you leave with a little extra time? You could always grab a coffee, or go for a walk if you get there early. Now If you are like me, the ‘being early’ thing is tough. It rarely happens, even though I leave earlier then I think I need to. Detours, traffic, and gas-station lines seem to always conspire to make time tighter than I thought. So… it is nice to have that time in order to deal with those delays and detours.
In athletic training, it is the same: if we know we are going to have to complete a task, a goal, a race, a tour, a challenge of some type, then why not start preparing now for success? It would be very rare for training to go exactly as laid out. There are little injuries, illnesses, work trips, bad weather, winter and other little ‘stops’ that we will have to add into that perfect event preparation we envision.
I consider all of the clients that I work with as athletes. That means that there should be a year-round focus on improving some aspect of our game. In September and October, that may be improving our ability to have fun on the bike, starting to cross-train slowly and work on any mobility/injury aspects we have. Heck, we might even try some meditation or yoga to work on the recovery or mental side of sport and performance. Working on nutrition (Great book = Fuel Your Ride) or dealing with those pesky saddle sores are other areas that work well during this ‘off-season’.
I like the idea of ‘big scary goals‘. Sometimes we need to do something beyond what we think we can or different than we have in the past. I signed up for an Ironman last year, having never done a triathlon or really swam. I committed to it about 12 months out. I started researching and going to swim lessons and getting the gear I would need that month (goggles, road running shoes, etc). Even though I started early, there was still a crunch on time given the usual work and life responsibilities that popped up during the year! I definitely enjoyed having some extra time to let my feet adapt to running on pavement, train my brain to learn how to swim and not panic in open water, and to deal with a couple of small injuries along the way. The event went really well!
If you are doing a big race like Leadville and Dirty Kanza, and even stage races on the road and MTB, you may not do 6-hour rides in October, but you certainly could do a couple hours on the bike that you think you will race, with the gear you currently have, in order to see where the weak points are. There are lots of areas in our race day performance we can work on year-round:
When considering when you should start to prepare for your event remember that it is nice to take your time and not be rushed in many aspects of life. Training is no different.
( I like examples! )
Rather than cramming in training, enjoy the never-ending process of improving your fitness and bike skills. Indeed, the preparation is often the most fun and remembered part of big events!
This post has been updated in November 2017 as I undertake another break from Coffee. I hope you find it useful in motivating a small tweak of your own — PG
Small changes can sometimes have large, domino effects that we can’t anticipate or foresee. Given enough time, these changes can be meaningful and paradigm-shifting. I am not suggesting you stop drinking coffee, but rather, I am sharing this story of my last month in hopes that you will tinker with small changes in your life to see if something better is possible.
Coffee had become central to my daily routine, many friendships and to my identity as a coffee lover (my twitter profile pic has coffee in it). As May came to an end, the time seemed right to tinker with this apparent touchstone in my daily life and central tenant of my identity. Between two of my biggest coffee-loving friends moving away, the 3-day stomach virus that had me off food/drink for 3 days, and no major events ‘requiring’ caffeine for a month, the time was right to take this out and see what changed. Despite being a coffee lover, I had generally rotated my stimulants and dosages daily (green tea one day, coffee the next, nothing another day). I was able to avoid caffeine and vary dosage with stress (e.g. travel, high training load). I have periodically stopped for days and weeks to ‘come down,’ for convenience or to try for a performance bump. With all that said, these periods without coffee were rarely more than a couple of weeks and seldom without decaf coffee.
Changing habits is tough. Getting started and interrupting the routine is a big part of that. I have had good success changing habits personally by using sickness as the jump-off point. Basically, whenever I get sick, I try to change something (e.g. bedtime, cutting out a certain food etc.). This past month, I turned a stomach virus and 3 days without food/drink into the first 3 days of my coffee abstinence. Like any addict, I insist that coffee doesn’t affect me and that I don’t need it, but if I am honest there was a low-grade energy dip for the first 1-2 weeks followed by the expected, and clichéd, sensations of steady energy, focus and clearing fog (that, or I was recovering from a 7 day stage race and 3 day flu). What I did not expect was how other habits and routines would change with the exclusion of my coffee habit.
I used to think that my coffee habits were part of my routine and that they helped me get my daily work/train/recover routines rolling. I thought that they helped me get out the door and enjoy long drives. I now believe that my coffee prep was actually delaying all these things and taking time from working, training, recovering and fun. I remember when I started drinking coffee, I never prepared it at home. I would have a cup with friends at a coffee shop, on a long ride or at a friend’s house if they had a superb method of preparation and good beans. This slowly transpired into me owning a large percentage of the methods for coffee preparation and making coffee (several times) daily just for myself at home often, when I could have been recovering, relaxing, napping, working, socializing or riding. Somewhere along the line, the original purpose of the coffee, klatching, was lost. Having coffee at home was not accomplishing what I originally started using coffee for.
Interestingly, this past month, without a conscious choice, I fell into a routine of going to bed early (9-10 pm) and waking with the sun (6-6:30 am usually) feeling well-rested and motivated to work. I would do my normal morning routine of HRV testing/meditation, bathroom, maybe start some slow-cooking breakfast and then with a big glass of citrus water with sea salt. I would sit down to my biggest, most daunting task of that day, which I chose the day prior. I would spend 30-75 min on that task (pre-determined time/deadline) and bust it out. Then around 7-7:30 am, I would have a relaxing breakfast before resuming work on the other tasks, which were so much easier. It seemed that coffee was like the first hard-to-move domino that started a chain reaction of positive choices. Being up and getting the big task done, no distraction from emails, coffee prep/cleaning seemed to set the rest of the day into motion. All of the other daily tasks (email, work, train, eat, nap, work, train, eat, house stuff) seemed to fall into place much smoother.
Stopping this month, locking up the coffee-making tools, made me realize that the time spent making/prepping coffee and cleaning a white kitchen could be spent on way more productive things that then domino into bigger and better output and better life experiences. If nothing else, it is simpler, and this lessening of ‘to dos’ is certainly a nice feeling.
As this month away from coffee ends, I celebrated with a glass of decaf espresso while recovering in the Porter Airport Lounge from a somewhat stressful ‘country boy’ journey to the Toronto Island Airport (too many modes of transit/not enough parking on grass). The machine and beans were ok, the price was right, my first ‘business’ flight experience was worth enjoying and I had some good conversation with some ‘fellow’ businessmen, which made the situation a great time to indulge. This was a good afternoon and didn’t dirty my kitchen or take time away from my day/large tasks. While this coffee experience was good, it pales to how good my days have felt after getting a big task done (e.g. this new website), or getting in a ride with a friend, or having time to relax and go for ‘beers on the beach.’ The domino that is coffee just isn’t the life I want. I will still partake when the company, location, beans, and method align, but I don’t see coffee coming back into my life beyond those good times.
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.
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/
I worked with Canadian Cycling Magazine on 3 videos to help enhance your cross experience. These 3 foundational skills critical to review and practice frequently if you want to have a great cyclocross season. The dismount and mount are also very important for mountain bike bikers and triathletes.
– read the full article – http://cyclingmagazine.ca/sections/news/how-to-dismount-your-bike-for-cyclocross/
– Read the full article – http://cyclingmagazine.ca/sections/news/mount-bike-cyclocross/
– read the full article – http://cyclingmagazine.ca/sections/news/how-to-shoulder-your-bike-for-cyclocross/
One of the trade-offs with power is that we must deal with having electronics strapped to bicycles that undergo tremendous forces and extreme conditions (temperature, precipitation, altitude, dirt, sweat and a few other possible bodily fluids …) You wouldn’t expect your iPhone to survive so be ready to deal with some device troubleshooting and do your best to protect your power devices.