Tuesday, December 30, 2008
My purpose for racing: I’m a Christian I race as an analogy to my Christian walk.
1 Corinthians 9:24-27 “Do you not know that in a race all the cyclist ride, but only one gets the prize? Ride in such a way as to get the prize. Everyone who competes in the games goes into strict training. They do it to get a prize that will not last; but we do it to get a prize (crown) that will last forever. Therefore I do not ride like a man (or woman) riding “junk miles;” I do not ride like a man beating the air. No, I beat my body and make it my Slave so that after I have preached to others, I myself will not be disqualified for the prize.”
(Tuttle Paraphrased Version)
Hebrews 12:1-3 “Therefore, since we are surrounded by such a great cloud of witnesses, let us throw off everything that hinders and the sin that so easily entangles, and let us run with perseverance the race marked before us. Let us fix our eyes on Jesus, the author and perfecter of our faith, who for the joy set before him endured the Cross, scorning its shame, and sat down at the right hand of the throne of God. Consider him who endured such opposition from sinful men, so that you will not grow weary and lose heart”
Following this principal in my Christian life I take statements like this from my pastor when I was talking about the endurance of Christ and the similarities of cycling, my pastor sent me this statement:
“Luke 10:42 but only one thing is needed. Mary has chosen what is better, and it will not be taken away from her."
In any moment of uncertainty or anxiety when one is unclear as to the best use of time in any given moment, you can never do better than to endure sitting at his feet. I say endure because it will require the discipline of listing all the distracting do-lists that pop into our head and fighting off the impulse to do them now. Sitting at his feet is always better.”
How do you apply such a statement? It is easiest for me to visualize the putting distractions out of my mind by thinking upon a ITT when you force all the crap out of your mind that tells you your body hurts, and focus upon giving 100% over that time span. If I can do this for a Tuesday night personal best or a 40 km TT which is temporal, how much more do I need to take that discipline into my Christian Life.
I race for a prize but I live my life for Christ for the greatest prize.
Friday, December 26, 2008
I got on to Cyclo-SPIN #3 re air on Tuesday and I felt great I threw in a couple of IN-5' cool down, and recovery, it was fantastic! Then to recover I did Cyclo-ZEN Power Yoga on Wednesday, and yesterday (Christmas Day) after all the un-wrapping, and before I started dinner I went down and did the Cyclo-SPIN #2 which is Reairig, and threw in IN-5' recovery and loose (I was going to do the Myofacial release but... I had not used the IN-5' yet). DON'T (LOL, wink, wink) buy these DVD's, because I have to wait till I get bank account back into shape and I don't want them to run out.
Those IN-5' moduals are becoming more useful as I go through them. When I was doing Cross the Power up and down the hill was fantastic, 'cause your off the bike and running and I noticed the difference. Now I'm using them after being in the basement on the trainer for 45 - 60 minutes and at least I'm getting myself loose.
Today at sometime I'm going to do Power Yoga, or one of the SPEED stretches.
This off-Season's not quite following Coach Al's plan, but after two or three years, I've got a good grasp what is intended and it certainly makes it more interesting to change things up a bit. I hope to throw in some Velodrome but if the weather is a crappy as it has been the rest of the winter who wants to drive an hour in questionable weather?
Tomorrow I'm going to climb some European mountain (even with my sore hip flexors, thanks a lot Graeme, I beat you up the climb, but may pay for it tomorrow!).
I am still planing to write a "why I ride" more for me than anyone who reads this.
Take care all and enjoy the holidays and the celebration of Christmas.
Friday, December 19, 2008
This does not effect my Christmas Spirit, and more on this on my next post which will be a long planed "Why I ride", don't miss it!
But in the mean time, this kind of stress takes a lot out of one and just has put a wrench in my training program, both with energy and motivation.
Got to get with my friend and just hit his basement trainer to get the motivation up and burn off some of the Christmas treats which have shown up at our house and have provided a few Serotonins (SP???) I've been craving (Read calories and junk food).
Monday, December 8, 2008
I'm no salesman (nor getting paid to write this), but if you look at the cost of a spin class or the Spin DVD's (enough to keep them fresh), the Club would pay for itself with 12 spin classes! The off season training system is flexible and with Coach Al's plan it has changed my cycling to the point that I do ride stronger faster and more sustainable. Well, worth it (I only wish I was able to get my DVD's on the "cheep" by joining the club 4 years ago!).
On to my Clavicle, it is healing well, I've been doing most exercises with out any pain or problem (Kate's push up in Cyclo-ZEN-Recovery Yoga is dropped till I'm healed). I found out this morning that the one exercise which took me two years to "master" hurts and I can't do it yet, and that is the Crow Pose. I mention that for a few reason, one it's part of my healing process. Second, we live in an instant gratification society and cycling has the aspects of providing some of that, but it's not a sport which you can master in weeks, months or a year. At least for "every-day cyclist" there are some gifted people out there. It took my body and mind two years to get strong enough and "balanced" enough to do the crow pose. It took me 10 years of racing cross to have a great cross season ('cept the broken collar bone). Keep working at whatever level you are and improve each week, month and year!
Wednesday, December 3, 2008
The other advantage of getting home on time is I was able to make good "FUEL" meals, last night was Pad-Thai Tofu (one of my favorites) and I will have it for lunch, the other is the Southwestern Meatloaf w/ ground turkey (one of my daughters favorites). Much better than just apples or worse grabbing something like a peanut butter and jelly wrap or two "after hours."
Sunday, November 30, 2008
It seems with this fall after I crashed it has been a battle finding time with work, church, recovery, family, morning quite time (which I had more time for while the workouts were being drooped). My riding buddy is having the same issues. December is here and Off Season has to start to be ready for the early races! I have Coach Al's Off Season Plan, I know it works, and I have the Cyclo-FUEL and know it works, it is now time to once again fit these into my life and get back in to the swing of things.
Wednesday, November 26, 2008
Friday, November 21, 2008
1. What do you consider your greatest success/highlight this season? Why?
Getting 3rd in the “We need more cowbells cross race,” it proved to me I’ve learned how to race cross and that I was in good shape. It made me keep track of my potion and laps in the next races.
2. What do you consider your greatest disappointment? Why? What things (e.g. skills/technique/strength/endurance in any area) do you think you should change/improve upon in preparation for next season and beyond? Be specific.
First would be breaking my clavicle; that just makes me mad. Second, would be my self doubt. Both could be improved by technique off road. Practice corners and off camber, riding in ridges on descents. Take up J’s offer to ride through the woods with him on a cross bike.
3. How could you have better prepared mentally?
Believe my friends, they are not wimps that I’m thrashing in sprints and on hills… it took them two weeks to convince me to race M2, one still thinks I should have raced M1
4. How could you have better prepared with regard to race nutrition? Day in/day out eating habits/nutrition?
Less Beer, I know but I do construction and nothing tastes better than cold beer after a hard day at work.
5. How would you have changed race tactics and strategy to improve race performance?
For Cross: Work on Starts, I’m slow off the gun, Down hills and corners. This all means that I need to get off the road during the summer and ride on some dirt.
6. List at least (3) three specific goals you would like to accomplish for next year? Again, be specific.
1st: Break 22 minutes for the 15 km Tuesday night time trial.
3rd: Kick some major but in next years M2 Cross season (maybe even get booted up to M1).
4th: Time and money permitting Upgrade to M2 in Road.
5th: Don’t break anything! 2007 I broke both bikes and this year my clavicle!
7. In your opinion, what do you consider to be your biggest weakness as an athlete?
I don’t realize how strong I am and my ability to push myself. So I need to work on my self-esteem.
8. What do you feel is the single most important thing you should do next season to increase your chances of going to “the next level”?
1st: get into this off-season, I’m not really into this year…
2nd: My purpose for racing: I’m a Christian I race as an analogy to my Christian walk (1 Corinthians 9:24-27; Hebrews 12:1). I race for a prize but I live my life for Christ for the greatest prize.
9. List the races you would like to train for. List them in the order of their priority (A, B, & C). Of course, this is only tentative and obviously can be changed if you desire.
to Ancaster http://www.parisancaster.com/P2A/HOME.html “A” Race (top 75, there are 1200 entrants. I have my friend Greg getting a cross bike to ride with me) Paris Provincial Cross. “A” Race Ontario
- Kelso Halloween Cross Stage Race. “A” Race
- Hamilton CC race. “B” race
Westover Roadrace (first road race of the season). “C” Race.
Sunday, November 16, 2008
Now if I can only figure out how to get the Cyclo-CORE logo on. it just made a mess of my layout. But I did add a lot of other stuff.
Next Posting (I hope) is going to be Coach Al's year end check list.
I have to say it sucks getting older as I know one part of this week is I was tired from last week and it's taken this week to catch up. So next week if the joints don't hurt too bad back to Off season in full (unless it hurts my shoulder) otherwise just modify it for my knee too.
Tuesday, November 11, 2008
I got on the trainer yesterday and this mornings floor workout had to be cut short, Hindu squats out my knee hurts (cold and damp out), and I'm not doing push-ups till the doc says I'm healed, and man I still hurt from working too hard last week, I sure hope I did not knock the thing loose.
I'm going to have to sit down and do some work on my page as Josh has given EDC some homework to fix up their page. I do have a Facebook but to me it's just a way to waste time, of which I have so little of. Maybe I'll just add something as a few school mates are there, and I'm hoping to find others.
Sunday, November 9, 2008
My buddy and I went riding yesterday "easy" to the Bike shop to look a cross bike for him and I was just going to gawk at a new road bike (mine is 18 years old steel/8 speed). I rode a Tarmac w/ 105 and I took off on a sprint with my cross shoes on flat pedals, not clicked in.... WOW, my friend says he's not going to ride with me if I get the bike... One kitchen company has not paid me for 3 kitchens and 4 bathrooms. And I owe a couple of my sub trades on another job, so if everyone gets paid... The ride home there was a 35 km/hr head wind and rain, and we worked back it was a good ride home, its November in Canada, and we were out riding, makes getting home to a cup of hot coffee and a hot shower all the better.
After all this week I did my Zen 30' recovery Yoga... and realized next time I work a week that hard, I need to at least get some of the stretching programs done in the a.m. If I treat a hard week as workouts, I should recover from them the same way.
Wednesday, November 5, 2008
Yea, as I've got a Commercial Tenant turn over. Drywall and Sheetrock 45 and move move move! Whew.
Well, Monday I did start off with OTG #2 Never used the workouts Just the Abs, Breath and Al's Knee fixer. Interesting workout, but I then added the Back in 5' and Cyclo-Breath w/o the video... Graeme says do it on your own, plus it on DVD and I'd have to get the power supply for my note book to run it and too lazy at 6:oo a.m.
Tuesday I was up and going to do the Climb Tuscany, I love that video/workout, but the Dogs (3 year old lab, 10 month old border colie, & a 11 week old Lab) were in need of a dog sitter before I went to work so I worked on a Bible study instead. The trainer workout are down stars and I'm a little bit too involved with them... The Core workouts I can do w/ my laptop in the living room and the dogs just lay around me. When I'm down stairs the destroy the house.
Thursday night's work out (According to Fat loss) is going to Cyclo-CLIMB unless I'm wasted from work, which is a good posiblity!
Sunday, November 2, 2008
On yesterday's post I do have to be fair to the guys and one gal I was also tired yesterday and the smooth tires on the trail were a little "loose" which with a repairing clavicle made me a little nervous and in a grumpy mood. So yes they were slow, but it is off season.
Saturday, November 1, 2008
I mean really; I trimmed a living room and dinning room Monday, installed a kitchen Tuesday, Waited on Dumpsters, electricians, HVAC guys, and the fire alarm guys on Wednesday, then went and did a small project and then on Thursday and Friday I had a crew of four and tore out one 20 yard dumpster of drywall etc, and a 16 yard of metal studs. So I was a little tired today (and BTW I did not get a ride in this week, did abs on Monday).
All that to say is how slow can you ride in the "off-season," when its still nice and enjoy it? My regular buddy is running around his son and the others are still racing cross (bastards). I don't want to begin my off season training yet because it won't work with a Canadian winter for another couple of weeks and the Transision Plan Coach Al made just does not really float my boat. I can just ride but that plan does not "click" with me. The off season plan does, but now my worry is I'm getting so busy with my work (which is good), but not busy enough to hire a "lackie". And then did I mention the Beer... I like my beer but I liked it too much this week working so hard, excpt Friday, I only had one... much better.
Well, this one turned into more of a rant, but I think it's allowed in Blogs. Now off to try and get my daughter to do her homework...
Monday, October 27, 2008
Had my coffee, sat with the dogs then fed them. Then to my workout.
Core In 5'
Back In 5'
Lungs In 5'
I find the Lungs in 5' hard to follow, both in Graeme's direction and the fact I don't look a the screen. I know the Cyclo-BREATH workout and should just do it... Tomorrow I'm thinking that it might be a good thing to get one last Cyclo-CLIMB in before the "official" Off Season.
Sunday, October 26, 2008
So I'm healing and getting myself in shape to start my Off Season, so I think that this blog should have been changed the road from Cross "break" to the off season. Not being a blogger I would not mind some input on ins and outs.
On Power reading. I went over to my friends house to try and get a power "base-line" but my polar heart rate monitor was not recommended for use with his fancy Trax? unit. We did not know why so we proceeded... I got to 46o and the heartrate was all over the map while my polar watch read that I was doing just fine and even, well then it jumped to 218 and the Trax locked up a fail safe shutdown divice. Both Bad and Good... My friend had not made it to 400 yet so he is going to re program the unit for 3 minute intervals, set the machine to 560 and wash his chest strap.
Friday, October 24, 2008
Any how. I knew I needed to get back to my core, back and stretching, so I reviewed all of the workouts in my library and it seemed that the Zen fix the back set was the best. I watched and in my mind I said oh that might hurt so if it does I'll sit it out. The actual work out, I started and the crunches hurt the ribs the first couple then it was fine, nothing hurt... TILL the stretching, my neck is so stiff, I did not realize how stiff it has gotten. And what really hurt, was the Ball slump... my broken ribs get compressed, and the clavicle gets bent forward. OUCH! I stayed in the position though because I could feel my upper back stretching, and that has been so sore over the last month.
Now that I know what I can do, tonight is a sleep over for my daughters birthday and then all the girls plus others are going to see HSM3 at 9:00am (my ride time). So I'm getting up early and I'm going to see if Kate and her recovery Yoga hurts. I hope not as I need to get my flexibility better after a month away from floor workouts. Then in the afternoon my ride buddy and I are going out for a short ride.
Now that I have and idea of what I can do, I'm going to make a training plan for next week. I learned a long time ago, even before Graeme's first DVD in 2004, that if I don't have a training plan I don't do much of any ting.
Sunday, October 19, 2008
Last weekend I rode 80 kms with my friends on Saturday and felt well. Back hurt but each ride I've learned how to relax a little bit more. The sad part was a few of us are still in great shape and the crew is not in very good shape and there was an explosion of cursing. I get exempt because I have spend a lot of time pulling the people who pop off the back back on.
My friend who got the brunt of it (I was beside him and nothing was said to me), he's not been the most popular because he showed up in great shape. Something that's not popular in the group.
Any how He and I went out on Monday (Canadian Thanksgiving) and I still notice a lack of power from my shoulder and we went up the escarpment and I was way back, I'm usually infront, beside or just behind...
This weekend was the Ride for Refugees, and I was the "pro" of the group, I rode 100kms, left 1/2 hr after most started and passed them all and my average for the ride was z2 @ 30km/hr for 100.2 Kms. It was a great ride but I was tired afterward, and it dawned on me why...
In August I begin cutting back millage and increase intensity for CycloCross. This means a good effort on a 100kms ride with broken clavical, and two broken ribs is a fair bit of work.
Thursday, October 9, 2008
Tuesday, October 7, 2008
EDIT NOTE: I went to answer the phone and my pectoral spazzed out. I don't know if it was a result of the ride or not but 12 hours later and it still hurts. My back was very sore after the ride, which I expected, but after resting overnight it's fine. I sure would like to get some stretching done, some of the positions are a little awkward, and I'm not sure what's good and not good, I'm getting frustrated that I can't get into see the doctor two weeks down the road.
I'll be doing more this weekend, but I notice my back is sore from I believe compensation for the broken clavicle.
Saturday, October 4, 2008
I did find out my road bike tires were worn out, and it was creaking so the Bike shop is going to give it a good once over as I've been slamming it hard this summer.
With days being short and my current kitchen 45 minutes away, I'm going to do indoor this week and go riding with the "crew" on Saturday on my repaired road bike.
Tuesday, September 30, 2008
I have yet to look at a plan, I'm just trying to get through this week of work, get in and see the doctor (if I can get an appointment), and plan for my October 18th Ride for Refugees.
Sunday, September 28, 2008
Friday, September 26, 2008
Thursday, September 25, 2008
On line registration is pretty cool. I'm now signed up for all three races sponsored by this club. We just found out they are running timing chips on us. Strapped to the seat post. Two seat posts have broken this year so far (both carbon). Carbon posts and bars DO NOT belong in cross! Crying and weeping over expensive parts. Its cross, its hard, and its hard on the bike. Easton EA-70 Rules!
Wednesday, September 24, 2008
2. Sprints/and Starts (longer sprints are good, If I could start well I would be sent straight to M1)
3. Time (my business is beginning to grow quickly, which is good.) PLUS the days are getting short fast!
4. Technical riding (though I did OK in the mud on Sunday, but some of the corners in the grass are ??)
ONE real cool bit is I've been invited to pre ride Sunday's course and give my feedback (I'm one of the cool kids!!)
My original goals were to race M3 and earn my way to M2. My riding buddies talked me into upgrading to M2 before the season started. I got third in my first race. So I had hit my summer goals a month early. I then re-evaluated my goals and have set new goals for this season.
Goal 1: Remain Constant in my placings (i.e., with-in three or four places)
Goal 2: Time and Money permitting placing in the over all points category for M2
Goal 3: Win the M2 proventials. On this I'm not sure. If one and two hold out, I think I may get bumped up into M1 (I think I'm old enough I don't have to go M1, but not sure), which then I will have to rewrite my goals.
Second race, was at Hamilton, again I did not start well, but powered through he crowd. There were a few more technical bits and I had to keep beating back the MTB'ers. I was with the "main group of 2-8th, and hit and apple with three laps to go. I then picked off two of the riders and finished 6th