Race Week: Let Go or Be Dragged

Race week is here.  A time to hydrate, eat well, and rest.  An act known as the taper.  Part science, part art.  A time to recover from training and make sure my body is rested and ready to perform at it's best on event day. Sounds great, right?  Only one problem.  When I decrease the amount of physical work and stress there is a proportional increase in mental work and stress.

Have I done enough?  Wouldn't "one more" long swim/spin/run help?  Especially trying to prepare for a race on Sunday when snow is in the forecast today! This is not the first time I've trained for an event in March, but this is the first time I've tried to prepare for a race in early March while living through a Wisconsin winter!  Ever tried an open water swim in Madison in February?  Ask my patron saint how well that works... Saint Happenin!  Almost every bike ride has been in a spin class or on my trainer (with the exception of commuting to work, and if you remember from a previous post, black ice causes crashes!) The only thing I've been able to do consistently outside is run, and while snow can be a reasonable substitute for the sand I'll experience in Escape from Alcatraz, ice often makes the run much more a core workout than one for the legs.

So, all of these doubts start to creep in. I haven't done a true open water swim in months.  Can I even swim farther than 25 yards without pushing off the wall?  Am I ready to fight the cold water temp, currents, and marine life (read SHARKS)?? How about the bike?  I hear the hills are brutal in San Francisco, am I prepared for this after a winter of biking indoors? I'll be on a rental bike, not even my own trusted steed.  What if it doesn't fit right? Or has a mechanical issue? And the run...oh the 8 mile Escape from Alcatraz run... including massive hills, sandy beach and the dreaded sand ladder?  I've been running this winter, but am I really ready for this?  Can I do it??

I begin to feel scared, nervous, and completely under prepared.  Let's face it, this is one of the most challenging open water swims there is, and then I have to bike and run? But then, I take a moment and go back to the three fundamentals of alignment yoga: grounding, full commitment exhale, and relaxing the roof of my mouth.  I then realize these feelings are exactly the reason I attempt these events.  I love the challenge of conquering these fears. I know that once I get in the water for the swim, I'll have a moment of panic.  It happens every time.  A "what am I doing here? why am I doing this?" moment.  But then, I relax, focusing on my swim strokes, feeling the water glide past me as I feel strong in the water.  Exiting the swim and heading for transition trying to remember that smooth is fast.  Getting on the bike and trying to find the perfect combination of pushing myself and staying comfortable so I have something left for the run.  Completing the bike and starting out on the run trying to stay strong until my day takes me to the finish line. The challenges are what makes it fun and worth doing.

This time seems to be different, though.  Maybe its because I've had to train through the winter in Wisconsin.  Maybe it's because it is such an iconic race that (unless you're either a professional, or crazy fast) you have to win a lottery slot to even get in.  Or, maybe it's because I know I'll have so many people cheering for me from so many places around the country.  Friends, family, coworkers, Team in Training athletes and a host of others hoping I complete something that some of them want to do themselves, and others admire me for the effort.

It would be so easy to get caught up in the fear, worries, and anxiety.  Instead, this week I have a new manta (mantra:  a sound, syllable, word, or group of words that is considered capable of "creating transformation").

I am using this phrase to help me remember, this is not a race, it's an event.   I don't want to feel fast, I'd rather feel strong. No matter what happens, I know I have trained enough to complete this event.  It may not be my fastest time ever, but that's OK.  I will take whatever the day gives me, and I will take it with gratitude.  I will be grateful that I am healthy enough to compete.  I will be grateful for an amazing venue and a beautiful course.  I will be grateful for a course that tests me physically and mentally.  Most of all, I will be grateful for all the people supporting me, cheering for me, and wishing me well.  And, if the universe allows me to get to the finish at Marina Green, and successfully Escape from Alcatraz, I promise to cross that line with gratitude...and a burpee!

The Importance of a Proper Bike Fit

Well, here we are in late February and personally, I'm hoping spring is right around the corner! With spring will come longer rides on the bike.  I know I have some friends who are newer to cycling, and some friends who are looking at buying a new bike.  I can not stress the importance of a professional bike fit enough.  It will help you get the most out of your riding time, with the least amount of discomfort and pain. Those small nagging aches and pains can truly suck the joy out of those long rides.

It is important to remember that bikes come in a limited number of sizes.  Riders do not.  But there are dozens of small adjustments that a professional bike fitter can make to get your bike to fit you perfectly.  A good bike fit will accomplish several things.  These include

• Improve overall rider comfort
• Help prevent cycling-induced repetitive stress injuries
• Reduce or eliminate back, knee, neck and wrist pain
• Reduce or eliminate “hot foot”
• Reduce or eliminate saddle discomfort and genital numbness
• Reduce or eliminate numbness in the hands and fingers
• Reduce rider fatigue

All of these can be extremely important.  Especially if you're planning on riding 100 miles around Lake Tahoe during America's Most Beautiful Bike Ride!

During a bike fit, a professional fitter will look at many different things.  The first thing they should do is just talk to you.  Find out about your cycling history, your goals, how much you plan to ride, what type of riding, and if you have had or currently have any injuries.  Then, if you haven't bought a bike yet, the fitter may have you sit on and try many different bikes to see how they feel, or they may use what is known as a "fit bike"  This is a stationary bike that allows numerous adjustments to be made to the frame, pedals, handle bars, etc.  In this way you may be able to find what measurements feel good to you, then you can look for a specific bike that fits you.  If you already have a bike, or once you have chosen one, the fitter can put that bike on a trainer and then make the necessary adjustments to make it fit you.  Depending on your goal, a proper fit might be the one that generates the most power, or it might be the one that is the most comfortable.  Most people like to find a good compromise between the two.

A typical fitting can include setting clipless pedal cleats in the correct orientation and position if you are using clipless pedals, setting your seat height and position, evaluating shoes and insoles and determining correct stem length, handlebar height and handlebar width.  It is important that you take your riding gear with you to a fit.  Whatever you are going to wear while riding should be worn during a bike fit.

Schedule your fit as early in the season as possible.  This will allow your training rides to feel better and be more productive, and it will allow your body to become used to the position and get stronger.  It is also a good idea to go back to the fitter once or twice as your body adapts to the position.  You may be able to find adjustments to add to your comfort or power.  Both of which can greatly add to your enjoyment.  Check around with different shops and see what they offer, how much they charge, and what is included if you buy a bike.  Remember, professional bike racers can get incredibly faster by making adjustments involving millimeters.  A professional fit is a cost that will pay for itself with increased comfort and fun!

Escape Attempt

Two weeks from today, I'll be preparing to Escape from Alcatraz.  If you've never heard of it, it is an iconic triathlon in San Francisco.  It begins with a 1.5 mile swim from Alcatraz into San Francisco.  55 degree water, marine life (Sharks, seals, sea lions, etc.) and a strong current.  If I survive the swim, them I have a half mile run to transition where I'll start an 18 mile bike through San Fran hills.  Finally, I'll tackle an 8 mile run over hills, on the beach, and up the dreaded "sand ladder".  If you want more info, you can go here...

http://www.escapefromalcatraztriathlon.com/

About the only way to get into this race is by lottery.  It seemed like such a good idea last summer when I entered the lottery.  It even seemed like a good idea in October when I won the lottery slot.  I obviously did not take into account the fact that it's difficult to train during a Wisconsin winter.  After lots of laps in the pool, hours on the trainer and in spin classes, and many miles of cold runs through snow and ice, I have to admit it still seems like a good idea! The only time I questioned it was a few weeks ago when I was riding my bike to work and crashed after hitting a patch of ice.  Huge bruises were painful, but not the main problem.  I hurt my shoulder when I went down and spent a couple of weeks out of the pool and trying to heal.  Finally I went to my doctor, who is a cyclist and athlete and understands the importance of events like this.  The first half of the appointment was spent discussing the race and looking at the course online.  I love my doctor!  When we finally got back to diagnosing my injury, after much manipulation, and range of motion tests, he determined that I had a minor rotator cuff strain and could get back to training.  So, I've been back to 2600 yard swims preparing for San Francisco Bay.

 It's hard to believe I'm racing in two weeks when my 8 mile run today was in 14 degree temps with a wind chill of 2.  But, at least, snow is a reasonable substitute for sand!  And there will be lots of sand... the sand ladder is basically 400 steps consisting of landscape timbers connected together and covered with sand leading from the beach, back up to the road. I'm told even the pros walk it. Must be brutal.  Sure looks like it!

All indications are it's a incredible race in an amazing location.  And with a swim from Alcatraz to San Francisco, what's not to love?

As I'm running today, I was thinking about all the things that I am currently doing, or attempting that I would never have dreamed of.  Some things as large as Ironman Wisconsin, or a swim from Alcatraz and others as simple as commuting to work year round by bike in all weather.  It's not that long ago that I never would have willingly gone outside with a wind chill of 2 degrees, much less run 8 miles it.  Hell, it wasn't that long ago that I thought that running 8 miles at all would have been an impossible task.  It's funny how perspective changes and makes things that seem impossible, attainable. 

I wonder what I'll do tomorrow that seems impossible today?  What will you you do?

Winter Riding

"There is no such thing as bad weather, only soft people." - Bill Bowerman (co-founder of Nike)

While this line may be true for die hard winter athletes, another way to say this is "There is no such thing as bad weather, only unsuitable clothing."  For those of us that choose to ride year round, I think both quotes are true.  The proper clothing can make the difference between a frozen sufferfest, and a comfortable ride.
Coming from the Alabama Gulf Coast where lows in the 30's are considered frigid, I would never have believed that I would become a year round bike commuter. Now, temperatures in the single digits are commonplace on my rides and temperatures and wind chills well below zero are not that rare.  I'll share some tips for cooler weather cycling.  With the right gear and mindset, cycling can be pleasurable year round.

First things first.  You usually don't need nearly as much clothing as you think you do.  The body naturally produces a great amount of heat.  You should feel slightly cold when you start your ride.  On average, dress for your ride as if it is 15 degrees warmer that it actually is.  If you dress too heavily, you will begin to sweat and when you stop, that sweat will make you feel much colder.  If you dress too lightly, you will never get warm and it will be a cold miserable ride with blocks of ice for fingers and toes accompanied by the feeling you will never get warm again for the remainder of your life.  It is a balancing act that comes with practice and experience. It has taken a while, but I now know exactly what to wear at any given temperature with any given weather conditions.

So, let's look at some general tips for cycling in the cold.  Layer. That is without a doubt the most important tip. The overall purpose of layering is to trap insulating air between layers of clothing and subsequently hold heat in. A good base layer should fit close to the body and be of a material that wicks moisture away from the body.  Wool, polyester, or nylon/spandex are all good choices.  NO COTTON.  When you sweat, cotton will just act like a sponge and leave you feeling wet, heavy and cold! Depending on how cool or cold it is, you may just want to use arm warmers in addition to a cycling jersey.  This way, as you warm up, they can be taken off and stuffed in a pocket. (Keep in mind, we are a long way from that option in February in Wisconsin!)

The next layer should have thermal capabilities.  Polyester and fleece are good choices.  Something that will trap the heat, and also allow "breathing". Most modern synthetics are excellent choices.

The outer layer should serve two purposes: keep warmth in and block the cold air and wind. There are many companies that produce great garments for this purpose. I wear a Gore Windstopper jacket.  Lightweight, but blocks the wind amazingly and has zip off sleeves if the weather makes just a vest more practicable.  Great tip...if while on a ride you feel you need better wind protection, use newspaper under your jersey.  You will see pros and amateurs alike use newspapers for long, cold descents. Newspaper blocks the wind in the front and keeps heat from escaping in the back.

Now let's move up to the head.  You lose a tremendous amount of body heat through your head.  If you keep your head warm, your body will stay warm as well. Depending on how cold it is you have many options.  Do not however count on your helmet to keep your head warm.  Helmets are vented to allow air flow which will keep you cool in warmer weather, not designed to keep warmth in.  You can use a synthetic cap, or ear warmers to begin with.  If more is needed, a warmer wool cap can be used, or even a full hood (called a balaclava) can be used.  This covers the face, head and neck with only a small opening for the eyes.  Speaking of the eyes...don't forget to protect them! Good cycling glasses that curve around the face are essential to keeping wind, snow, and other elements out of the eyes.  For extreme cold, you can even use goggles specifically designed for cycling or skiing.  Keep in mind though, that anything you wear on your head has to fit under your helmet, so make sure it is either lightweight, or that the helmet is adjustable enough to accommodate these things.

The Last Starfighter

Now to the hands.  Keeping the hands warm is extremely important, because we use our hands to control the bike, shift gears, apply the brakes, and generally just stay safe! It can be hard to keep extremities warm. because when our bodies get cold, blood flow is directed to our core in order to keep vital organs functioning.  Unfortunately, this often means cold hands and feet.  Gloves are extremely important!  There are many kinds available, but it is important to get ones that block the wind as well as providing warmth.  Sometimes two pair of gloves are a good idea.  Mittens keep hands warmer by having all fingers together, but these are not a good idea for cyclists because of the dexterity needed to shift and brake.  "Lobster Claw" gloves are a good compromise because they keep at least two fingers together for added warmth, but allow the necessary dexterity.

The feet, like the hands are susceptible to the cold.  Warm socks like wool are helpful, as are "booties" or toe covers to cover the cycling shoes and block the wind while still allowing you to clip in to the pedals.  For both hands and feet, chemical hand/foot warmers are an option.  I can promise you, once your hands or feet turn into blocks of ice, it is almost impossible to get them warmed up again during the ride

For the legs, you can get long cycling pants, with a cycling pad built in, or you can use running tights over a par of cycling shorts.  Again the thickness and warmth of the tights can be determined by trial and error.  Keep in mind when you ride with long pants or tights, any loose material can get caught up in the chain and cause all sorts of problems!

For the Tahoe Team, since we will be getting out and riding in late winter, early spring conditions, layering is extremely important.  As training progresses and long rides get longer, we will be on the road for hours at a time.  It’s great to be able to shed layers as you warm up, and air temperatures rise.  We’ll also have SAG support so a vehicle will be available to help with dropping layers, or adding them as the conditions change.
Remember, there are no hard and fast rules for how to dress.  We are all different and have different comfort levels and temperature tolerances.  I have some friends who can't stand to ride under 60 degrees, and others who bike in sub-zero temps.

Find what works for you, and use it.  Don't let the weather keep you from cycling.  Whether for exercise, commuting, saving the environment, or just making your friends and co workers think you are a cycling bad-ass... dress for the weather and you'll have no problems!

Laying the Foundation and Building the Base

Becoming a coach for Team in Training is such an incredible honor and responsibility.  The Team has been so good to me.  Without it, I would never have pushed myself to accomplish the things I have.  It's interesting here in Wisconsin starting the season with snow on the ground.  But this is where the journey begins.  We had a great first team spin last Saturday, and I am so looking forward to the next one this Saturday.   This is where it all starts.  As a Team, we will explore a lot of topics over the next few months, but today I want to talk about the foundation.  That starts now.  Remember the way a pyramid is built, the bigger the base, the higher the pinnacle.

We are beginning the physical part of the training, getting our bodies used to the exercise, preparing it for all the work to come.  Just as we are building the physical base, we also need to start building the mental base.  Endurance events are not only physical challenges, but mental ones as well.  You must be mentally prepared for the difficulties you will experience.  There will be days where you have doubt.  These are the days that the mental preparation is paramount.  You must get into the mindset that you will not quit, even when your body wants to and your mind wants to let you.  Start that preparation now.  The mental mindset needs to be brought along slowly just like the physical.

It's the same with nutrition.  As we are preparing mentally and physically, we also have to know what works for us to fuel our bodies.  Hydration is incredibly important. Make sure you are drinking plenty of water.  Also start to think about what you are going to eat pre ride to fuel up, and post ride, to maximize recovery.  Make sure you are taking in some calories within 30-45 minutes after your workouts.  That is when the body is primed and ready to absorb nutrients.  Now is the time to start trying different things to see what makes your body perform and recover at its peak.  Nutrition for endurance events can be a trial and error process.  Now is the time to make the errors.  We don't want to leave anything to chance on event day.

Coming from the Gulf Coast I am learning how hard it can be to start preparing our bodies and minds during the winter.  It's tough to get up before daylight with snow and ice and freezing temperatures to train.  Remember, if it were easy, everyone would do it.  We have all decided to take on this task.  To train our bodies and our minds to accomplish great things.  If that were our only goal, it would be enough.  But we also have our mission.  Taking the time and effort to fund raise, and train to find a cure for blood cancers.   You are all very special people to take on this task.


As we start our season, remember that success at Lake Tahoe is the icing.  We start baking the cake now. Train Hard. Train Smart.

Go Team!

Good day everyone!  This is my first attempt at a blog, so bear with me as I figure the blogging world out.  If you don't know me, I will give a brief bio.  I was born and raised on the Gulf Coast in Mobile, Alabama.  I am a veteran of the United States Navy, a former Deputy Sheriff and Detective Sergeant, and currently a Securities Examiner for the State of Wisconsin living and loving Madison.  I discovered my inner athlete late in life, finishing my first sprint distance triathlon in 2003 at the age of 33. After 6 years of sprint distance tri's, I decided I wanted more.  I have since finished numerous shorter triathlons, bike rides and races, Tough Mudder, two half iron distance races, Ironman Wisconsin, and have started my first season as a cycling coach for the Leukemia & Lymphoma Society's Team in Training, currently starting the season for America's Most Beautiful Bike Ride around Lake Tahoe.

I'm hoping to use this as a way of sharing my thoughts and experiences from participating in endurance events, as well as helping to keep people motivated to make positive and lasting changes in their own lives. Feel free to comment, give me your thoughts, feedback, if you recognize any old, obscure 80's references, comment on those too. Let's see if we can almost make this "audience participation".  I can;t promise any swag or prizes, but I can always give you a shout out! You can also follow me on twitter @MotivationNinja  Now, sit right down, relax, open your ears real wide and say "Give it to me straight doctor, I can take it!"