Winners Always Want the Ball

What motivates you?  This past Saturday morning, the Madison, Wisconsin Team in Training Cycling Team was scheduled to have its first outdoor ride of the season.  It was supposed to be 30 miles.  Mother Nature, however, had other ideas.  While we had no new snow, we did have a wind chill of 10 degrees and some ice on the road.  As coaches, we made the decision to do a "hybrid" workout.  An hour spin class followed by a short 8 mile ride outside.  That way, we got a decent workout in and got to spend some time on the road, and for that there is truly no substitute.

Rebecca, another Team in Training Coach, and our spin instructor asked us during the workout "What motivates you?" She was asking for the reason we get up early on a Saturday to come to spin class and ride to nowhere and follow that up with a cold ride in the elements?  That was a good question, and one I thought about for the rest of the ride.

We all have our reasons for doing the things we do.  Figuring out why we do them can be a difficult task.  For me, I think it comes down to the title of this post "Winners always want the ball."  This is a quote from the 2000 movie "The Replacements" starring Keanu Reeves as Shane Falco, a professional football replacement quarterback, and Gene Hackman playing Jimmy McGinty, his coach. In the movie, The coach has called a  pass play, and Falco calls an audible changing the play. He hands the ball off to the running back who fails to score and the game is lost. The coach tells Falco, "If I wanted him to have the ball, I'd have called it that way." McGinty goes on to tell Falco that he got scared.  He finishes by saying "Winners always want the ball...when the game is on the line."

That is true.  Winners do want the ball.  I'm not necessarily talking about sports figures, and the people that score the most points.  I'm talking about successful people.  They always seek out opportunities for growth and success.  They want to have the responsibility for what happens.  No matter the outcome, they own it.

That's what motivates me.  Success.  When I was a Detective with the Mobile County, Alabama Sheriff's Office, and there was a big investigation, I wanted the case.  If there was a bad guy that needed to be interrogated, I wanted to do it.  I had faith in my ability, and my training, and I wanted the responsibility.  I wanted the ball!

In coaching, I want the responsibility of helping athletes cross the finish line.  Again, I have faith in my ability.  I want the weight on my shoulders because I can succeed and I can help others succeed.  I want the ball!

Now for the hard part.  How do you cultivate that faith?  How do you get that confidence to ask for the ball?  I think it's different for everyone.  For me it comes down to two things.  First, hard work.  Doing more than necessary, more than expected.  It's putting forth that little bit of extra effort needed to make you better.  I think this will explain it better than I could...

 

That one extra degree makes all the difference.  A series of small efforts add up to huge successes.

The second thing that helps me have the confidence to step up and be successful is not being afraid to fail. You must embrace the idea of growth and attempting those things you've never tried. To get what we've never had, we must do what we've never done.  Contrary to the famous line in Apollo 13, failure is ALWAYS an option.  The person who never fails, has never tried.  If you knew before you tried something that success was guaranteed, then what's the point?

Thomas Edison said that many of life's failures are people who didn't realize how close to success they were when they gave up. Never give up. You haven't failed, you just eliminated another way that doesn't work.

Start cultivating that winning attitude today!  "Winners always want the ball."  Believe that you can do it.  You won't always win, you can't always win.  But that's ok.  Knowing that you can do it is what puts you ahead of the competition. That's the "extra degree". Great actors want the lead role.  Great speakers want the tough audience.  Great detectives want the bad guy that refuses to confess. And, when the game is on the line, winners always want the ball!

Think Cyclogically

Spring is in the air (at least everywhere but Wisconsin, apparently) and it’s just about time to get on our bikes and head outside!  Here in Madison, the Team in Training America’s Most Beautiful Bike Ride Team is preparing for our first outdoor group ride!  With this being the current weather forecast…

this may or may not happen, but it’s time to be prepared anyway!  It’s time to start thinking cyclogically! The purpose of this post is to throw out some basics of group riding.  Riding in a group can be very fun and social but you have to be safe.  Every regular group I’ve ever ridden with has its own personality, and its own way of doing things.  If you join an existing group, you’ll figure it out pretty quickly.  If you start your own group, it will develop its own personality over time.  These are general tips that should apply in any group at any time!

Be Smooth and Predictable.  Make sure you don’t have sudden accelerations or slowdowns.  If a gap opens up in front of you, close it slowly and gradually. Use sharp braking ONLY in emergencies! Always check your blind spot and know what is going on around you.

Communicate! Learn the hand and voice signals of the group you are riding with. Let everyone know if the group is slowing or stopping.  Signal all turns with hands and voice.  Let other riders know when hazards are approaching by pointing to them and calling out whatever the hazard may be. Let others know where vehicles are (Car back, Car up, Car right).  Communication may be the single most important factor in riding in a group!

Be considerate to others in the group.  If not everyone makes it through a stop light, slow down to wait for those that didn’t make it through.  We should all be following the rules of the road and not violating traffic laws, so this will also encourage safe behavior since people won’t have to worry about losing the group.

Let others know when you are passing them.  Always pass on the left. Never pass on the right.  As you approach a slower rider call out “On your left”, so they know you are there, and they don’t pull out to pass a slower rider and crash into you.   

Watch out for those riders that may be less experienced, or a little squirrely.  Increase your following distance around them.  Find those riders who are comfortable and steady, and try and position yourself around them. 

Never ride in aerobars in a group. You need to be in complete control of your bike, and that’s not possible if you’re in areo position.

If you’re like most people, when you first start riding with a group, you’ll be nervous and a little scared.  Don’t worry. As you spend more time riding with a group, you’ll become more comfortable and really begin to enjoy it.  Before you know it, you’ll be group riding like a pro!

 

Prison Break - Escape from Alcatraz

Alright, Ninja followers!  Here it is…the report you’ve all been waiting for.  How I Escaped from Alcatraz!

Pre Race:

Flew into San Francisco on Friday and made it to the hotel. The Argonaut, close to Fisherman’s Wharf.  It ended up being the perfect place to stay because it was walking distance from where I rented my bike, and about a mile from Marina Green, where transition and the finish line is located.  After checking in, I went and got the bike from San Francisco Bike Rentals (I know…creative, right?) and went for a ride across the Golden Gate Bridge.  It was an awesome and beautiful ride, and definitely recommended for anyone visiting San Fran!  After crossing the bridge, we rolled down to Sausalito for a nice stroll and coffee before taking the Golden Gate Ferry back across the bay to San Francisco.  The ferry was $9.75 and well worth it.  You can find boats offering $20 tours of the bay, but in my mind, the ferry back across is a better deal.  There are amazing views and you pass right by Alcatraz.  That gave me a good look at where I’d be swimming on Sunday.  The first thing you realize is that it’s a LONG way from the prison to the swim exit.  Looking at the wind, waves and current, I realized why this swim is regarded as so tough.

Friday night and a trip to Sports Basement was in order.  As many of you may know, my current favorite pro is Jesse Thomas.  Love reading his race reports, and I'm a big fan of Picky Bars! If you don’t know about either, the appropriate links are here --> http://leapdaysports.com/ and http://pickybars.com/  If you’re an athlete you need to try Picky Bars!  Anyway, I had tweeted Jesse earlier asking for the possibility of a meet and photo…and to my surprise…

So I get to Sports Basement and find Jesse at the Picky Bar table with his better half, Lauren.  We talk for a few minutes, and I give Jesse some pointers for the race and then we have a photo op. 

  Jesse’s trademark are the aviator glasses.  I see them, and the idea strikes.  I tell him “This may be in bad form, but could I get a picture wearing the aviators?”  He takes them off his head and says “This may be a first.”  He hands them over saying “Be careful, I don’t want to have to go back to Walgreens!”  

Classic!  What can I say…he’s a great guy!  And my advice must have helped.  He took third place and was the first American finisher.  This is one of the things I love about this sport, the opportunity to race with and against the professionals and to find out how down to earth, real, and genuine they actually are.  Jesse, if you somehow manage to read this…Thanks (and add a comment to give me some street cred!).  You made my weekend! If you ever come to Madison, I owe you big time.

Saturday dawned and we decided to see some of the city by bike.  Farmers Market, Fisherman’s Wharf, Golden Gate Park, Haight Ashbury,  we saw it all.  A trip to packet pickup to get body marked (they mark your hands? Really?)

and then a short walk to the swim exit.  Now, you’ll recall I thought it was a long swim when I saw it from the ferry at Alcatraz? Well, looking at it from the swim exit, I realized it’s a REALLY LONG way!

It was fun watching others walk up and make the same realization. Since the hotel was so close to Aquatic Park, we saw a lot of people trying out the water and getting in practice swims.  I decided that at this point it wasn’t going to make any difference anyway, so there’s no point in unnecessary pain and discomfort!  So, it was off to bed in preparation for the escape attempt!

Race Day:

Let me begin this by saying it was an amazing day and an awesome experience.  As I try to describe it, I realize that this is a lot like a beautiful view.  You stand in amazement while looking at it, but as soon as you try and take a photo, you realize there is no way you can capture the true beauty and wonder.  I don’t think there are any words to fully describe the experience and on some level, I know this will be wholly inadequate, but here goes!

As I leave the hotel in the darkness of the morning, I know it feels cold.  Air temperature is about 52, but with the wind it feels mid 40’s.  Now that’s not cold at all for Wisconsin, but for race morning it was chilly.  I plan to ride the mile or so to transition, and as I leave the hotel, I fall in with other triathletes also riding there.  It’s dark and quiet as everyone get into their own “race space”.  I make it to transition and get everything set up rather quickly.  Once that’s done, I make my way to the buses.  At this race, since it starts from a boat, organizers bus you from transition to the boat landing.  Getting on the bus, we’re thankful for the warmth, and people start the usual nervous pre race chatter…Where are you from? Are you ready? Why are we doing this?  We get to the landing, and since I’ve heard the boat described as a “ferry” I’m not sure what to expect.  This is what I see

She’s a beautiful boat, and our home for the next hour or so.  Again, thankful for the warmth, athletes make our way onto the boat and volunteers direct us to different decks based on our swim cap color.  I have a yellow swim cap and I’m directed to the second deck.  Once there, there’s a bar at one end, carpeted floors and real bathrooms! (if you’re used to the  pre race port-a-potty you understand the joy).  Athletes are talking, sleeping, doing yoga, eating energy bars and generally trying to contain pre race nerves.  The boat leaves the dock at 6:30 and the race is scheduled to start at 7:30.  That means, we get on site and have a lot of time before the race starts.  Everyone crowds to the side to look at the conditions.  We see white caps in the bay, and a strong current pushing kayaks around. We also start to look at our sighting land marks.  Now, because of the current in SF Bay, you can’t swim directly toward the swim exit.  If you do, you may be pushed so far of course you can’t make it back, and you risk being swept out to sea. (not really, there’s too may safety boats for that, but without the safety boats, kayaks, etc. it’s a real risk).  After looking at the current, the waves, and the distance one woman near me starts to freak out and her friend calms her down telling her “You can do this.  You’ve trained. You’re ready.”  And this has a calming effect on everyone around. We hear a voice reminding us that this is no time to be weak.  The water is cold, there is a current, there are 2,000 athletes that need to be off the boat in 6 minutes.  The tension is getting thicker as race time approaches.  Then we see a cruise ship entering the bay under the Golden Gate Bridge.  As we all watch the ship, we’re wondering what this means…surely we won’t have to dodge a cruise ship too?  Not with the wind,  the cold water (51 degrees), the current, the waves, and the “marine life” (sharks)?  Then we’re told the race will start a few minutes late to let the cruise ship pass.  Finally we hear the national anthem, and from the side of the boat watch as the pros dive in and take off.  Then, about 30 seconds later the age groupers start.  We’re able to watch the first few and we see that nobody seems to be swimming the way they told us to.  Everybody is swimming straight to the swim exit.  Then we realize, no, their bodies are pointed the right way, but the current is pushing them.  It’s that strong!  Oh well…too late to do anything about it now.  I thought that Ironman was the craziest swim start in triathlon.  I was wrong!  This is crazy.  Everyone starts moving towards the stairs and being herded like cattle.  The mass of humanity moves slowly but steadily down the stairs.  As we approach the first deck, I can see the door.  As I make the turn, I realize the jump off point is right there. Nothing else to do, no time to think.  You cross the timing mat and jump…

The Swim:

Two thoughts occur almost simultaneously 1. %#&$ it’s COLD!!!! And b. someone is about to jump on top of me!  Without a doubt the craziest swim start ever.  The jump is only a few feet, but seems much farther.  The water is amazingly, incredibly, unbelievably cold!  At first it hurts to put your face in it.  You take a moment and find your landmarks. Then start swimming.  After about 5 minutes your face and hands go numb, and it’s not so bad.  I was told that there were up to six foot swells reported in the bay that morning, and I’m sure the last minute cruise ship didn’t help. The current was pushing you out towards the Pacific Ocean, and the wind was blowing in from the Pacific, so it gave you what I heard someone very aptly describe as the sensation of swimming in a washing machine.  If you want to know what it was really like, check out the video:

Now here’s the really freaky thing about this swim: Even though there are 2,000 athletes out there and hundreds of boats, kayaks, etc. because of the fact that they are no buoys for navigation (you sight entirely on the shore) and because of the swells, ten minutes into the swim you feel entirely alone.  You don’t see anyone. It’s easy to imagine what it would have felt like to actually attempt to escape from Alcatraz. Every now and then, if you time a breath just right, you can see another swim cap, but there can be someone a few feet from you and you don’t know it.  In a word: scary.  In another: exhilarating!

I’m a relatively strong swimmer, and this was the toughest swim of my life.  I later found out that they pulled and “repositioned” about 150 swimmers or around three times the normal number.  I talked to other athletes that had done this race before and they said it was much harder then usual.  And yes, if you heard the news, there was one death reported during the swim. (not a drowning though, cardiac arrest at the start.  Water safety crews saw him immediately and attempted CPR, but unfortunately, it was not successful.  My heart goes out to his family and friends).   It was tough.  With large swells, and wind, It was hard to time your strokes and your breath to the waves and wind.  It was hard to sight, and hard to judge the current.  I felt strong most of the race, remembering that smooth is fast, and focusing on technique, not strength.  As a result, I almost overshot the swim exit and my last few hundred yards were against a stronger current than I would have liked, but I made it.  I got to where I could stand and realized immediately this had been no ordinary swim. I found it hard to stand as I had “sea legs” and trouble keeping my balance.  As I tried to take off the neoprene cap and unzip my wetsuit, I realized that my fingers were totally numb and I had no manual dexterity whatsoever. But, the swim was complete!  No matter what happened the rest of the day, I would always have a successful Alcatraz swim crossing on my athletic resume!

T.5 :

Escape from Alcatraz is unique in that there is a half mile “warm up run” from the swim exit to transition.  You have the opportunity to have a bag there for a towel, run shoes, water, etc.  Because of the weather, I wasn’t sure if I was going to wear my wetsuit (fully or partially)  on the way to transition for warmth or not.  As I found my bag, I was feeling pretty good and warm, so I opted to strip off the wetsuit and throw on a pair of shoes.  I had also put a wool knit cap in the bag, and decided to wear that on the half mile run to keep any warmth I generated.  One of the smartest decisions all day.  So with the swim behind me, and feeling amazing, my focus changed from survival to having fun.

T1:

I run into transition feeling good and I find my bike fairly easily in a sea of 2,000.  I take my time getting ready and focus on being smooth.  I had arm warmers in transition and compression socks available on the chance I was cold, but decided not to use them. I went with full finger bike gloves and a very light Team in Training windbreaker and headed out for the 18 mile bike.  T1 was slow, including the half mile run from the swim exit, but I wouldn’t have changed a thing.

Bike:

18 miles.  Doesn’t sound like far, but on this course, It’s pretty tough.  Heading out the first couple of miles is flat and into a slight head wind.  It’s not too bad, because you realize that on the way back you get the tail wind.  Then you start climbing.  Up and up to the Golden Gate Bridge.  At this point, I hear sirens and start to see SFPD and CHP motorcycles coming down the hill at an amazing clip.  I see the CHP bikes and get the theme song from the 80’s show CHiPs stuck in my head where it stays for the rest of the bike, but that’s another story. (Hopefully you'll have it stuck in your head now too!)

Seeing the cops I think "no way, not already"…and right then, Javier Gomez flies past me on the down hill like a bullet.  Within a couple of minutes,  Graham O’Grady and Jesse Thomas go by like blurs too.  Man, I want to be like them when I grow up.  Top the first hill and then head downhill again.  Up and down, right and left. Up to the Palace at the Legion of Honor, then downhill.  Crazy fast downhills that seem fun until I realize that I have to come back up these hills. Just past mile 10, I looked to my right and there were buffalo!  Buffalo on the bike course in Golden Gate Park. One more reason this is the coolest race ever. During one of the stretches you pass through a residential are and past the house of Robin Williams.  I had read that if he’s in town, he’d be outside cheering.  Guess he wasn’t in town.  Oh well.   Heading back towards transition I have the wind at my back, the bike behind me, and I’m looking forward to the run.  Here's a video of the bike course in under 4 minutes!

T2:

Pretty uneventful, try to drink some, a change of shoes, talking to fellow competitors, a quick bathroom stop, and I’m off for the 8 mile run.

Run:

The run is 8 miles.  Like the bike, the first part is flat, and again like the bike, then the climb starts.  This is a tough run because once the climb starts, it is virtually impossible to pass. The course is mostly out and back, so you have to deal with runners ahead of you, behind you, and head on. Trail run and stairs, through an old tunnel at the Presidio and up to run under the Golden Gate Bridge.  The run continues to take its toll and you keep climbing on a very slow and technical course.  I have to watch my footing almost every step.  At the top of the hill, then there is a long descent along the road until you turn to a trail that heads down to Baker Beach.  Once you hit the beach you look and almost a half mile away is the turn around.  The signs clearly indicate that you are to stay to the left and run in the heavy sand, but some people aren’t paying attention and head to the water where its harder packed and easier to run.  Me, I don’t do that.  I choose the heavy sand.  I’m pretty sure that there would be no penalty, and no one would know, but I would know that I cheated the course and I cheated myself.  Running in sand like that drains your muscles and your spirit.  I make the turn around and get to run along the water.  It feels much better on my legs, but the sand I pick up on my shoes is wet and heavier.  Then comes the sand ladder.  One of the things that makes this race so tough, so punishing, so challenging, and so fun. About 400 “steps”.  Actually logs or landscape timbers chained together and covered with sand. Here's a video I found of the experience.

People groaning, bitching and moaning.  I, on the other hand am loving every second of it.  To everyone that complains, I say, “Come on, you know this is one of the reasons you signed up for this race!  Let’s get our money’s worth!”  “This is why we’re here!” “Enjoy the moment!”  Halfway up the sand ladder is a race photographer. This should give you an idea of my mental state at this point…

Once you get to the top of the sand ladder, it’s still not over.  You still have about a half mile of climbing before reaching the top.  During this point, you're again on the out and back portion so people are heading downhill to the beach.  You can tell that a lot of them are looking for signs of pain on the athletes coming back up.  I refuse to give it to them.  Instead I start encouraging them, telling them it’s worth every step.  I know from experience how much of a difference it can make hearing things like that.  I also know that you never know who you’re going to inspire!

After cresting the hill and taking a moment at the mile 5 aid station to empty sand from my shoes and thank as many volunteers as possible, (Especially the guy dressed up as cookie monster) I head off for the last three miles.  I come around a bend and see an amazing view.  Up on a bluff, with the Pacific Ocean stretched out forever, and the most beautiful view of the Golden Gate Bridge I’ve ever seen, I slow down and realize how lucky I am to be there at that moment.  Just a few minutes later, I run back under the Bridge and can see Alcatraz Island in the distance and am awestruck for a moment that I actually swam from there to start the day.  The last couple of miles were flat with a tailwind and I try and spend the time reflecting on the day and everything it took to get there since finding out I won a lottery slot.  Approaching the finish at Marina Green, is very cool…more and more people are lining the route cheering you on.  The finishing chute is long and ends with grandstands on both sides.  I crossed the finish line and, being careful to make sure I wasn’t blocking anyone, I dropped to the ground.  I think a few volunteers started heading my way thinking I was in trouble and had collapsed, but then I did my push up and jumped back up to finish my burpee… with a whole lot of gratitude.

Post Race:

I’ll post all my splits, even though they are incredibly unimpressive.  My goal was to have fun, finish, and enjoy every moment. I did that.  Looking back, I could have been faster.  I could have pushed myself harder.  But I honestly don’t think I could have had any more fun!  This is a race that every triathlete should do once.  It’s tough, it’s challenging, and it’s fun.

 

Feel free to leave a comment and if you have any questions, please ask.  All in all, it was a great first race of the season, and I can't wait to see what else the year will bring!

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!