Tripleshot Cycling

There were a fair number of TSers out there. I leave it to the individuals to comment on there rides. Kudos to those who posted some pretty darn fast times! And kudos to those who just plain raced. It is not an easy climb. Certainly not easy to figure out how to go 'fast' without 'popping'

Well it was not to be for me.

Here is some background in my disappointment. This weeks VCL had me eagerly hooked long ago. Months ago I was checking the calendar for hill climbs in schedule. Red circling the calendar for the two days of hill climbs. I placed 3rd in the first event this year. Personally I didn't feel great on that ride. I was late arriving, as well as both physically and mentally unprepared. I was pleased that Stephane had done well. I swore this time would be different.

Oh it was different. I posted a better time. ...2 seconds better for 4th place. Yuck! You see, I like to think of myself as a climber. I actually enjoy it. I love the challenge and the nowhere to hide clocking of the event. But my time is not a climbers time. 4th is not where I want to be. I can create some excuses like the cold I am suffering from right now (at home sick today ) was in full flight. But, I have a sad feeling even without that last weeks race would not seen me in first.

So much to learn in this bike racing. Each race is so different for me. Ups, downs, good days, great days and then disappointing days. I have come to the realization; I do well when I control what is going on during MY ride and I do poorly when I let the race (others) dictate what I do. By this, I mean that I decide to close a gap when I want. Not because I have to. If I do it because I have to my rhythm seems upset. I decide to push hard when I feel strong. Sometimes, my timing and my team mates timing all comes together and we win! Sometimes, I go hard when I am weak and I am disappointed. We all bring a different condition to each race. Each of us are never exactly the same mentally, physically, or nutritionally as a group for every race. This variety makes it pretty random. Of course there are themes, the best racers win the most often for all the right reasons. Kelly is slipping out of my grasp for my quest to lead the B's for 2011. That said, I learn every race and will continue to fight the TS fight for the B title.

I am trying to get smarter in racing but I think I have over cooked myself in riding too hard too often. I'm like a dog chasing every car that goes by thinking I can catch it. Only, to turn around and walk back to the house with my tail between my legs and lie down.

Bring on Newton Heights !!!!

You're experiencing burn out. A few days off the bike, chilling and hanging. Riders that go full-gas all the time eventually empty the tank. Lots more racing ahead.

Remember, there are many professional cyclists that spend their entire career chasing victory, but never win a race.

It's the unpredictability of racing that I enjoy, well with exception of the grand tours, that is.

Great report Kevin. Chasing a 'title' can be draining.

JT

Kevin F wrote: So much to learn in this bike racing.

I am trying to get smarter in racing but I think I have over cooked myself in riding too hard too often. I'm like a dog chasing every car that goes by thinking I can catch it. Only, to turn around and walk back to the house with my tail between my legs and lie down.

Bring on Newton Heights !!!!

haha I'm totally there too

4827north wrote:You're experiencing burn out. A few days off the bike, chilling and hanging. Riders that go full-gas all the time eventually empty the tank. Lots more racing ahead.

+1 This is really common. Roland commented that the A ride has slowed noticeably since March. Maybe a few others are cooked too?

Things that help are a more methodical progression of training volume over 3-4 week cycles, followed by recovery weeks. And more consideration to training intensity (IE if it's a distance day, maybe skip the jams on the hills, then be ready to do properly structured intervals the next. Too bad it's so fun to just go jam with a group.

As Brian S pointed out, some triathletes and runners notice significant improvements in their race performance when they stop training outside, and train only on wind trainers and treadmills. That's because they control the intensity and duration better there, rather than any magic to the workout.

One thing we could do is make the pace of Tripleshot shot rides more intentional. We could discuss at the start what kind of ride it's going to be. If it's supposed to ~200 watts x 3 hrs, then a group can declare that and send the itchy legs with another group.

Alison Sydor told me once what she really liked about the training centre, when it was here, is that there were enough serious athletes to go slow enough on distance rides, and she didn't have to worry about the weekend warriors 'racing' her. Errinne Willock also commented that even the juniors jam the hills too hard on the hills during what is supposed to be a steady state ride.

My sense is we go a bit hard on TS A rides. Unless those are your intensity sessions for the week and you have lots of other zone 2 riding in between. But that's tough with a job and a family.

Something I remind myself of (and maybe use as a poor excuse occassionally), is that sometimes I am just beaten by people who are faster/stronger/smarter than me. I try not to get too upset about that, at least not on a race by race basis. Now, if we're talking Alan Cassels, Vancouver too Whistler - that's a different story.

JT

For me it was not so bad...my expectations may also be a little lower but then again it was only my second timed hill climb or tt of any kind for that matter.

My plan was to avoid blowing up in the first 60 seconds and to have enough left at the top to race to the finish. I did not set a time goal but if I had I would have been very close.

I took over a minute off last years time which was satisfying but it would have been nice to be 4 seconds faster or to have caught my minute man. I could see you Brian but I could not catch you...nice work.

It is an interesting test because it is steeper than most of the hills I usually do and requires a certain amount of patience but the effort is maximal. I was able to sustain a max heart rate for 5 minutes. I can normally only do this for 2 or less..my heart rate monitor was beeping for the whole second half.

It is always great to see all the kids out there hammering like mad whenever they hear go!

Congratulations all and thanks to all the volunteers for putting on a fine time trial.

Hugh

Kevin F wrote:I am trying to get smarter in racing but I think I have over cooked myself in riding too hard too often. I'm like a dog chasing every car that goes by thinking I can catch it. Only, to turn around and walk back to the house with my tail between my legs and lie down.

Something I eventually realized (in large part thanks to Peter) is that any kind of exercise breaks your body down. Pretty basic stuff I know, but I had this idea that I would only get stronger (whether it was lifting weights, running, biking, etc) by constantly exercising.

That is a recipe for plateauing, frustration and burnout. I've noticed much bigger gains by appreciating the role that recovery plays. Work hard, but then give your body enough time to rebuild itself. You'll enjoy your workouts more, and you'll have more time to do other things you like!

"Roland commented that the A ride has slowed noticeably since March. Maybe a few others are cooked too?"

We averaged 39kmh according to my Garmin from Caddy Bay to the start of Beacon Hill Park... There must be an infusion of new blood ramping up the pace.

With respect to rest and recovery, it is unbelievably important, especially with us older guys! I think not only the physical component but the mental component of riding hard can also be exhausting.

Steve

Just like Kevin, I also circle the hill climbs on the VCL calendar. Unfortunately, my son has been sick this week and I had to miss Neild Rd. Thanks Kevin, I enjoyed reading your honest race report.

As someone who's out for almost all the tuesday/friday A rides, I don't think the pace has changed much at all since March. If anything there are more prople who are riding well now as their summer fitness comes around. There are a lot more races (tuesday night TT, weekend Vancouver races, etc) that people are considering into their training weeks. Lots of "A" riders who decide to not go 100% on a given day.
The rides will vary dramatically with who shows up, and the mood of those people who do, but we always seem to end up with the group whittled down to 4 or 5 guys by the end of the beacon laps. Some days are more steady, other days are constant attacks. In the summer, it's a bit more random.

Roland, on the other hand, is riding much stronger than he was in March.

As these are only 1 hour rides, I personally wouldn't want to use them for anything other than a chance to go 100%. I always try to work TS morning rides into my training schedule for the week, with the assumption that I'm going get at least a 20 minute hard interval session outside in the fresh air in the morning with other people around to help keep motivated. Beats doing all the interval training alone or on a trainer all the time.

It is important to get the low intensity miles in between the high intensity training. I've found it helps dramatically with your ability to recover. If found you can put in a LOT more high intensity sessions and recover if you do the low intensity active recovery hours in between than if you do just high intensity stuff, and nothing else in between. High intensity workouts are about QUALITY. If you are not recovering enough in between that you are able to mentally and physically push 100% during those workouts, you're not pushing yourself into the realm of body adaptation and you're not doing yourself any good; you should take more recovery time in between.
It is also very important to rest for a week or more at the end of 4-8 week training blocks to give your body time to recover and rebuild. You can't go hard all the time.
Listen to your body, how it feels, and to your motivation level. I think the biggest problem with "training plans" is that people get so hung up on workout schedules that they forget to check in with the feedback they are getting from their body. There's so many factors. Nutrition, sickness, sleep, too much caffeine, to much alcohol all can dramatically affect your recovery. If you really don't feel like riding, or just can't get yourself to go 100%, there's probably a reason. Always give yourself the option to bail on a ride and make it a rest day.

Thanks everyone for the input...

Josh, I'm confused...you said;

"I think the biggest problem with "training plans" is that people get so hung up on workout schedules that they forget to check in with the feedback they are getting from their body"

Kevin says with a French accent;

What are these words, "training plans" .... I chase, you drop me....I say "see you next Tuesday or Friday."

I think a training plan is now in order.

K

Let me start by saying I agree with periodizing it is the most popular system so far and it takes maturity and self awareness to say no to training due to injury, illness, fatigue.

I think recovery of the mind is most important. Take time and reassess what your goals are. Breaking those goals down into smaller doable chunks, building confidence. I recently took a month off of riding and when I rejoined the group I was dying to hang on, every week was a different goal, this week it's to make it to King George , this week clover point...this kept my interest and having a great group of people to have coffee with after riding really helped keep my spirits up.

Racing is racing. You prepare mentally, physically and sometimes it doesn't go to plan. None of this is bad as long as it's still fun. When I need inspiration I like rocky III, but these videos get me going too. I'm a big fan of Thor Hushvod his views on cycling, life and he's fast. I think season 3 is appropriate for so many reasons but mostly cause Kevin rides a Cervelo too.

http://garmin.cervelo.com/en_us/team-ga ... o_headline