The Nature of Disappointment

Over the past few days Canadian triathletes experienced profound disappointment at the London Olympics.  Paula Findlay finished in last place, and Simon Whitfield did not even get the opportunity to complete his race after crashing only 30 seconds into the bike leg of the race.

What makes it difficult for Simon is that this is most likely his last Olympic event, and maybe even his last triathlon.   It is not certain that he would have won, or even made the podium, but what he wanted most was to show his stuff to the world.  And to see how all the training, sacrifice, and effort would have been measured against the rest of the field.

Paula entered the race with no race situations for the past 12-months. Maybe she was simply fooling herself.  Maybe she should not have even stepped up to the start line?  But true competitors will never back away from a challenge.  Regardless it was crystal clear that she felt the pressure of  disappointing others - family, coaches, teammates, and Canada.   That certainly is a great deal of pressure for a 20-something.


I'm in no way comparing myself to these two world class athletes in terms of ability, but I understand what they may be feeling.

Like Simon, I also have a DNF.  It was at an Olympic Distance race in Corner Brook, NL in 2005 and my body would not co-operate, and after a tough bike lap I pulled the chute and handed my bib to an official.  As soon as I handed it in I wished I did not.  It felt awful being in transition packing up my things as others were still on course.  And it was even worse at the athletes dinner having to tell people I DNF'ed.  I vowed then that I would never again DNF.

And a little later that year I experienced what Paula did at Ironman Canada.  Even going in to the event prepared my body shut down - dehydration - during the race and I had to struggle across the finish line in over 16 hours.    It was a dreadful run leg - cramping, stumbling.  But I heard my name called, got a medal, and finisher t-shirt.  And a few hours in the medical tent.  But I finished.  And even though my time goal was not achieved I averted a major disappointment.
 
So the question I asked myself is how should we view disappointment? 

First, I think it is naive to think that we will go through our lives without disappointment. 

Second there are will be major and minor disappointments.  Don't make a minor disappointment into a major one.

Third, it's how you deal with the disappointment that you'll be measured by.  We are allowed some time mourn if you will but do you  let the bitterness consume you?  NO!  Disappointment is simply a new motivator.

And finally, let's reshape our view of disappointment by reassessing how we measure ourselves.  Perhaps we are not managing our expectations, investing too much in the wrong things, acting in unhealthy ways. Instead of using finishing times as a measure perhaps we should measure if we really gave our all, or if we finishing in a healthy and uninjured state.  Or instead of a placement perhaps we should measure ourselves against how we executed our race plan. 

So if you've had some disappointment with your recent training, races etc. take a step back and determine how you are looking at / dealing with the disappointment.   You may just surprise your self and get back on the positive track.

Until next time, keep tri'n.

#TDF Challenge - Final Report and Thoughts for Next Year

The end of the Tour de France always saddens me somewhat.  I always am thrilled by watching super humans push and pedal themselves across / around a country by traveling through towns, country side, and over mountains for the greater part of a month.

And this is part of the reason I decided to take on a riding challenge - in some way I wanted to participate beyond simply watching.

But this year I am a tiny bit glad the tour is over as it also marks the end of my #TDF Challenge where I attempted to ride each day the Tour rode - 22 day of riding with two rest days.  

At the end of 22 days of the Tour (one prologue and 21 stages) I rode for 21 of those days.

In those 21 days I accumulated 474km of riding - an average of 22.5 km/day.  My longest ride was 40km, and my shortest was 2km.  The 2km shortest ride was on the final Sunday and I fully admit that I limped over the finish line.

I will not lie - at times it was a bit of a struggle, even though overall it was something I was pleased to have attempted.



Physically I suffer from mild cumulative fatigue, and the two rest days were very welcome indeed.  The first rest day came after 10 days of riding and I now know why the Tour riders are so grateful for this before they get into the grueling mountain stages.

I was also fortunate that I did not suffer any injuries over this period that would have kept me off the bike.

Luckily the weather also cooperated as no ride ever needed to be started in wet or inclement conditions, or taken indoors to the trainer.  Around here is it was hot and muggy, but for the most part I could ride in the morning when the conditions were cooler.

The dramatic increase in cycling volume really benefited my cycling ability, especially sustained effort up hills and technique.  This also translated well into improved speed and power on flatter terrain. 

I measured many of my rides with Strava, and was able to see these results over the same the routes through out the 22 days.

The cycling also helped my running even though I did not do as much running during this time.  However the higher cadence required in cycling translated well to running.  The proof was running a 52 min 10km on a very challenging and hilly run course, after the swim and bike legs of an Olympic triathlon.  

As I was coming to the end of the challenge I began to think of next year and how I might revise the challenge.

Here are some early thoughts:

• include a minimum mileage requirement
• ride to a given percentage of each stage.
• ride similar conditions e.g. when the Tours is in the mountains do hills, and in ITT do sprints or speed, and on the flats do steady tempo

These changes would increase the challenge and would likely require more preparation.   But given this years
Challenge results these type of modifications should be manageable. 

So to end I hope that next year I can encourage / entice people to join me in the the challenge - either local riders or with you - virtually.

But for now I will enjoy a few days off, then get back into more triathlon specific training for my upcoming race in about four weeks.

So don't be afraid to challenge yourself, and until next time.....keep tri'n.

Becoming a rider for a month: TDF Challenge Update

As I wrote last week, I've undertaken a challenge to ride each day the Tour de France rides.  This would be 21 days of riding over a span of 23 days.

The purpose was to build some volume, add some spice to training, help improve my riding, and strengthen my mental game.

So after the first 10 days of the Tour de France (1 Prologue and 9 stages) I can say that I am right on track.  
Over that time I've covered 275 km and climbed over 1000 m.     This represents an increase of over 200% to my current cycling volume.

It's been interesting to see the changes over the first half of the challenge.  

But before we get into that let me state that I am really enjoying this challenge.  I think that it has opened my eyes and mind to different ways of training and  I will be more willing to try different methods to achieve results.

I have an Oly Tri this weekend and I'll be interested to see how things unfold in the bike and run segments giving this challenge.  I'll write a review on that next week.

So let's review the past 10 days:

Days 1 - 4
I was fresh and really charged up.   Ready to roll, and push the effort whenever possible.

Days 5 - 8
Over time cumulative fatigue and mental strain began to build. 

The negative thoughts of skipping a day begin to creep in, especially if you need to get up early to get the ride in because of commitments later in the day.  

While I have experienced those thoughts I'm lucky that I ride with a group a few mornings a week and I've told enough people about the challenge that it keeps me committed to achieving my challenge.

I also became more selective on work load during a ride, and focused on technique.

Days 9 - 10
With a rest day on the horizon the efforts picked up, and mentally I was fresher.

So here are some parting thoughts:

1) A challenge should be hard but still achievable.  If it is too easy it is not a challenge.
2) Do not be afraid to challenge yourself.    You are stronger than you may think.  Only when pushed will you see this.
3) I am lucky to have a support network to help me achieve my goal.
4) I appreciate even more the stress and rigours of professional bike riders.  The mental sharpness that must be maintained.  The fatigue of pushing oneself to the brink each day, and having to do it over and over.  And the need to recover well.

So wish me luck on the next number of days, and good luck on what ever challenge you choose.  Maybe you want to complete the remainder of the TDF challenge with me.  Give it some thought.

Until next time, keep tri'n.

It's a stretch.

This is a topic that much has been written about, and debated - stretching.
Stretching is like flossing.  You know you should do it, but somehow it never gets into the routine.

And to be 100% transparent with you for most of my athletic career I've fallen into the "less" category.  But as I get older, and the aches, pains. and injuries take longer to subside, I appreciate more the need to stretch.

The first area of debate is when to stretch - before? after? both?.   This is a difficult question to answer generally because each of us is different.  Personally I like to do some before activity, and then afterwards.

Before activity dynamic stretching is effective in getting one ready to perform.

What is a dynamic stretch?  As the name implies it is an active use of the muscle(s) as they go through a range of motion.  For example, walking lunges are an excellent example, as you are engaging multiple muscle groups that will be used during running and cycling - the core, hip-flexors, and glutes.

These are great to do as part of a warm-up so that you are ready for the main section of your workout.   It also helps get you ready to work hard.  And being warmed up will help minimize injuries.

After a session I switch to static stretches.

Static stretches isolate a muscle and focus on lengthening the muscle.  These type of stretches are held for a longer period of time, :20 - :30-seconds, and should not be painful.  It's also important to breathe as you enter the stretch.

These are good for after your workout to help alleviate soreness and tight muscles, and help speed up the recovery process,  in addition to nutrition, hydration, and rest.

For both styles of stretching a quick Google search will locate hundreds of articles, images, and videos about stretching.  So warm up those fingers, and get going.

Until next time, keep tri'n

Challenge time...become a rider for a month

One thing that always keeps you sharp is a challenge. 

Since the Tour de France is now underway, challenge yourself to become a rider for a month and ride everyday the Tour does.  This would be 21 days of riding in 23 days. 

This challenge is about consistency, endurance, and volume.   By no means do you have to complete a century every day, and nor do you have to ride hard all the time.  All you need to do is ride consistently.

Get on your bike and ride.  One day you may want to ride hard and long, the next easy, and the next a short, but intense hill workout.  All are good.  Just make sure to pace yourself to make it to the end.  And if you miss a day or two...don't worry because you'll still be benefiting from a significant volume.

So far I've ridden the day of the prologue, and the first three stages.  Tonight's ride will be another to match  stage four.

At the end of each week, I'll post my stats and throughout I'll bring you up to speed on my progress. 

If you decide to take on the challenge, I'd love to know how you are doing.

Until next time, keep tri'n.

Don't go overboard.

It's January, actually one-half of the way through the month, the start of a new calendar year, and likely the beginning of a new season, so you've probably made a few resolutions and set some goals.

Add in the fact that you may have over eaten, been over served, not rested as much as hoped, this sounds like a recipe for potential injury.

Why you ask?  It's quite simple....you will try to make up ground by working too hard, too often, or worse both.

As you look at the calendar and see that you now have 5 months to your first race you say to yourself, "Time to get to work.  Time to put in the time and effort."

But before you get to work let's take some time to take stock.

Most of us think that we are always in mid season form.  Unfortunately that is not the case.  Your body knows it is still early season, maybe even still off-season for some of you.

So take things slowly at first and build into your training program. 

The first thing is to get back into the routine of a training program.  Let your family know about the program.  Get used to working out for 5 - 6 days in a row.  Layout out the equipment you need for the next day.  Have healthy snacks at the office to fuel your workouts or help your recover.

Don't do speed work.  Rather think about form and technique.  This is a safer, healthier way to train, it develops new and proper muscle memory, and will still work your cardio and muscular systems.

If you have not run in a while, take it easy.  Try to run on softer ground if you can.  It will take some time to toughen up the tendons and ligaments.

Don't jump into two-a-days to quickly.  And if you do ensure that you do not do two harder workouts in one day. You'll only be sore, and you risk injuries.

So there you have it.  A better recipe to ensure this is your best season yet.  

Until next time keep tri'n.

It's time to say "Thank You".

The holiday season is typically a time where we verbalize our gratefulness and thanks for our fortunes and blessings.  I too will take this time to share with you what I am thankful for, as it relates to triathlon and endurance sports.

1) I am thankful for my wife [A.K.A my better half] for her support as I participate in triathlon by giving me the time me to train, to race, and traveling to races with me.  In the last 11 years my wife has only missed one race.  Now that's support!  This of course means time away from home, early bed times, early wake-ups, and missing social functions.  [Now let's be honest, missing some of these functions can often be a blessing, but you only know that after you have arrived to see the Jello mold on the table.] 

2) I am thankful for the Race and Series Directors for putting on excellent events.   As participants we do not see or even realize the amount of time and effort that goes into putting on a race that is exciting, challenging and safe.    

3) I am thankful for the volunteers at all events.  Without them we would not be able to race.  This is especially true of long distance events (70.3 and IM) where there are thousands of participants over a huge distance.  So instead of getting grumpy if an aid station volunteer gives you water instead of Gatorade, thank them for standing in the sun/rain/wind/night to ensure you finish the race.  The volunteers invest as much emotionally into these races and they get as much satisfaction from volunteering as you do from racing. 

4) I am thankful for my health.  No further explanation needed.  

5) I am thankful for all the great people I've met at races.  From the IM world champion [at different races] to ITU pros to first timers.  We are all part of a special tribe and it's great that we can celebrate our enthusiasm for the sport together.  Many of the people I've met I'm still in contact with.....so say hello to the person next to you in transition...they may become a special person in your life.

6) I am thankful for those who have read this blog.  I appreciate the time you take, and I hope in some way it is entertaining, informative, and helpful.  Feel free to share with others, and if there is a topic you are interested in, let me know.

I wish all of you a fantastic holiday season, and the very best for the 2012 season.  This will be my last post for 2012 so until next year, keep tri'n.