#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.

Break Through - Challenge Your Self with a Big Block of Training

So as you are evaluating your last season, and perhaps even laying out next season, I'll bet that your training log* looks something like this:

Mon            Tues                Wed               Thurs                Fri                     Sat                    Sun

Swim           Bike                 Run                 Swim                  Off                     Bike                   Run
Run                                      Bike               Bike                                              Swim

*Hopefully you keep a training log. If not you should.

A balanced approach with sessions that are broken out as short and intense, medium and moderate, and long and slower.

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So the important question that you need to ask your self is this,  "Is this approach to training helping me achieve my goals, keeping me from goals, or keeping me in a similar spot?"

If the answer is that it is helping, stick with this approach.

My own experience tells me that at some point you may be faced with the final two answers, so I encourage you to keep reading.

If you answered "keeping me from" or "keeping me in the same spot", you may want to begin thinking about where and how this shows up.  And what you can do about it.

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One great way to break through is to complete a Big Block of training.  These can be done at any point in time - from the off-season to mid-season.

The first thing to do is consider what you are trying to improve.  Endurance, technique, strength, volume, distance etc.

Once you have this focused on one [max. two items] you can think about what you would like to do.  Perhaps you want to improve your cycling so you'll focus on by increasing your riding volume, or riding longer distances more often.

Then, you'll need to set the objectives so that you can measure your progress. [*This is where a training log become quite beneficial.]

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As you plan your Big Block keep some things in mind.

- Let your partner know you plan on doing this.  You'll need their support and buy-in.

- Give your self a few gimme days.  Life will get in the way and when it does you'll be able to handle things.

- Even though you'll likely be doing more work, schedule in lower volume, lower intensity days, or even a complete rest day.  This is especially important if you plan on doing something over an extended period of consecutive days.  You will get tired and will require rest. 


- Be prepared for sore muscles, especially if you are training a weakness.  You are asking your body to work more than it typically does in a discipline.  This is especially true of running, so if you choose this, run on soft surfaces as much as you can.  And make sure you take care of your body - stretching, ice baths, and massages

- Listen to your body.  If you are tired, or feeling sick don't force it.

- Get plenty of rest.  Eat well.

- Once you are done, take a day or a few more of rest, then get back into your training plan.

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So now that you are prepared, focused, and aware here are some Big Block thought starters for you:

- Pick one sport and focus on it for an extended period.  Perhaps you'll ride 14 days in a row.

- Select a distance that you'd like to achieve over a certain period of time.  e.g. run 200 km in one month.

- Another way to do this is to swim, bike or run long distances 2-3 days in row.  e.g. 3 consecutive days of 80+km rides.  This is a great way to build volume and endurance in a short amount of time

- Or if you are in-season you may want to do mini camps.   A long weekend focused on training.  Three workouts a day for 3 to 5 days.  This is a great way to focus on training without all the distractions.

- Do a focus on one discipline for 4-6 weeks.  e.g. for the specified amount of time do 4-5 swims, 2 bike, and 2 runs/week.  Then rotate to focus on another discipline, or get back to a more balance approach.

So as you can see there are many ways to do a Big Block of training, and breakthrough.

Using Big Block sessions are also a great way to keep your training plans fresh and motivating.

Consider what works for you and give it a try.

Until then, keep tri'n.