In conversation, the idea to book end a fairly substantial training week with two races sounded beneficial and somewhat do-able. As I attempt to increase my speed and power in all three disciplines of a triathlon, races are opportunities worth my effort and there were two on the cycling and triathlon local schedules at opposite ends of a training camp – dEVa Warp Speed Time Trial (May 9th) and Oliver Triathlon (May 16th).
On May 9th, Britni Bakk and myself signed on for the 20km Individual Time Trial race held in Abbotsford, BC. The roadie scene is very different than the triathlon scene. Road cycling race organizers and riders as far more casual and somewhat unorganized when it comes to coordinating registration, start times and send offs. It became very clear to us that we had ample time (hours!) to warm up and prepare our bodies and our minds for our 20 km time trial.
With a new Playlist downloaded onto my iPod and a structured 45-minute warm up specific to the effort to come, I arrived at the start line more than ready to execute 20 kilometers of effort. It was an assuring feeling that I was not anticipating to experience. After crossing the finish line and allowing my heart rate and breathing to return to a normal state, I realized how grateful I was for the effective warm up and how much it must have helped me execute a near flawless 20km time trial despite my recent training load and complete lack of taper for this race.
My average heart rate for the race was 172, my time was 29:46 and my average speed was approximately 39kph. I placed 2nd in the Cat 1 Elite Female riders division. Y warm up consisted of: 20 minutes endurance easy spinning @ 85-95 rpm – 10 minutes tempo effort progressing from easy to steady state – 2 minutes easy recovery – 6 minutes ramping up steady state effort to just below lactate threshold – 2 minutes recovery – 2 minutes of 105 rpm above lactate threshold to produce, buffer and clear lactate – 2 minuets recovery – 2 minutes of 105 rpm above lactate threshold to produce, buffer and clear lactate and 2 minutes easy. What was interesting was the process of feeling heavy legged at the outset to open and supple at the completion of the warm up. Note to self.
It can feel disconcerting sometimes when an athlete begins a warm up and feels lethargic and fatigued. I am guilty of always wanting to feel great before a training session or race. Rarely do I feel spunky, light and fresh before an event if scheduled as a “training opportunity” instead of an A race. It takes mental focus and calming thoughts to remind myself that my fitness is within and race pace effort is available if properly prepared before the start line. Such was the case at the dEVa Time Trial.
The very next day, Britni and I loaded my car and drive south to Coeur D’Alene, Idaho for 5 days of training on the Ironman Coeur D’Alene course. While her focus is the Ironman distance and mine is the half-ironman distance, we coordinated our schedules to train together 90% of the time. We compounded four big rides with short runs, pool swims, early nights and movie watching. Coach Paul was checking daily to keep me focused on the bigger plan as well as sending reminders about where I needed to be mentally – focused, calm and uncluttered. He and I had some of the best coach-athlete correspondence during my week away.
Two great quotes he sent me will surely resonate with more than a few people out there (if not, I envy you):
"The sum of a man's problems come from his inability to be alone in a silent room."
Blaise Pascal
"Doing nothing is better than being busy doing nothing."
Lao Tzu
Just as Britni and I were finding out groove and seeking out all the great spots to train, it was time to pack the car and head north-east to Oliver, BC for another speed and power seeking opportunity – The Oliver Triathlon, Sunday, May 16th (Olympic & Sprint distances). This is where things got interesting…
We were both feeling energized and confident from the past few days of quality training. Sunday’s race seemed ages away. Waking on Saturday was a different story altogether. This was our supposedly “taper” day - the day we cocoon, rest, eat, nap and recover from the training. No such luck. We were facing a four-hour drive, registration, race preparation and new hotel. Our bodies were rejecting these demands and craving a deep tissue massage and protein shake. The only salvation was that we were in it together and could encourage one another along the way.
Once back in Canada and within cell phone range, we called Coach Paul on the in-car Stereo System Bluetooth to discuss a pre-race plan. We really wanted him to know just how lethargic we were feeling and how this idea to book-end a training camp with two races may not have been the best idea after all. Paul would have none of such chatter and forcefully encouraged us to get out for a ride and wake up our bodies before they went into hibernation mode. We needed to keep the blood flowing to our muscles and get our heads prepared to endure the discomfort coming our way in 24 hours. I can say for certainty that there was no way I was planning to ride had we not spoken to Paul. Movement of any sort was not a welcomed concept. We did as we were told and both felt better after a spin and conceded that it was the best thing we could have done.
The second major coaching guidance Paul gave us (me especially) was to get in a solid 45 minute warm up before the race. My internal voice said, “ 45 minutes? Are you kidding me? That’s almost a workout?!” Paul could hear the lethargy in my voice and needed me to understand the importance of revving my engine before the race. It was the only way to get the body and mind where they needed to be after such a big training week and long drive. He said it was essential that all the muscles were firing and blood was flowing before the gun went off.
So there I went, an hour before the start, rolling along the racecourse on my Specialized Transition bundled in my warm up clothes attempting to find the Zone during a 25 minutes spin. As racers were filing into transition and the energy was mounting, I had enough time for a jaunt and really get that warm and fuzzy feeling. I sprinkled in a few striders and drills but nothing felt remotely pleasing or reassuring. I found myself asking, “What else do I have in my mental tool kit to muster up a fiery aura?” The answer: Autopilot Mode.
Once suited up in my wetsuit and seeded amongst an aggressive group of male triathletes, I flicked the “Autopilot” switched and let any thoughts or judgments fall by the wayside. Anything other than purity was worthless to me. Yes, it would hurt. Yes, it would be uncomfortable. Yes, the “fun” part comes after the finish line. Now was not the time to think. Now was the time to GO HARD and focus on the present moment. Now was the time to go Autopilot. Seems to work every time.
All 300+ athletes swam 1.5 k, biked 40k and ran 10k with best efforts and gratitude for being able to test our fitness and challenge ourselves. Crossing the finish line in two hours and fifteen minutes, I knew gave my best effort and found a rhythm, a flow and the fiery pulse I was after that morning. The bonus of the day was finishing a first female in the Olympic Distance and Britni finishing 2nd in the Sprint Distance race. She and I bonded instantly over our mutual satisfaction that we can now really call it a wrap and focus on recovering from the last 7 days…right after our 5-hour drive home.
Coming back to the beginning of this tale, it turns out it was a good idea to book end our training camp with races and the results were a bonus. But the real lesson was realizing that preparation for both races and the training session were my salvation. Firstly, Paul had my training very well laid out prior to my travelling dates so I was mentally prepared for the hours and efforts ahead. Secondly, my warm ups before the races and each session made a tremendous difference to every performance.
My understanding of an effective warm up (with or without lingering fatigue) has shifted significantly. I now understand the importance of truly preparing for the main event. No one is excluded from the benefits of a proper warm up. If slowly increasing blood flow to muscles, opening capillaries and increased body temperature means more oxygen is being delivered to the muscles and better performance while exercising, lets all sign up for this protocol. Studies also show that a proper warm also prepares our minds for the upcoming work and in turn improves technique, skill and coordination. We ready ourselves for discomfort and offer up the willingness to endure the energy expenditure. If the mind is willing the body will follow.
The whole idea is to get an edge. Sometimes it takes just a little extra something to get that edge, but you have to have it. If it means adding a proper warm up to your protocol, it’s a small sacrifice for a significant edge.
Christine
On May 9th, Britni Bakk and myself signed on for the 20km Individual Time Trial race held in Abbotsford, BC. The roadie scene is very different than the triathlon scene. Road cycling race organizers and riders as far more casual and somewhat unorganized when it comes to coordinating registration, start times and send offs. It became very clear to us that we had ample time (hours!) to warm up and prepare our bodies and our minds for our 20 km time trial.
With a new Playlist downloaded onto my iPod and a structured 45-minute warm up specific to the effort to come, I arrived at the start line more than ready to execute 20 kilometers of effort. It was an assuring feeling that I was not anticipating to experience. After crossing the finish line and allowing my heart rate and breathing to return to a normal state, I realized how grateful I was for the effective warm up and how much it must have helped me execute a near flawless 20km time trial despite my recent training load and complete lack of taper for this race.
My average heart rate for the race was 172, my time was 29:46 and my average speed was approximately 39kph. I placed 2nd in the Cat 1 Elite Female riders division. Y warm up consisted of: 20 minutes endurance easy spinning @ 85-95 rpm – 10 minutes tempo effort progressing from easy to steady state – 2 minutes easy recovery – 6 minutes ramping up steady state effort to just below lactate threshold – 2 minutes recovery – 2 minutes of 105 rpm above lactate threshold to produce, buffer and clear lactate – 2 minuets recovery – 2 minutes of 105 rpm above lactate threshold to produce, buffer and clear lactate and 2 minutes easy. What was interesting was the process of feeling heavy legged at the outset to open and supple at the completion of the warm up. Note to self.
It can feel disconcerting sometimes when an athlete begins a warm up and feels lethargic and fatigued. I am guilty of always wanting to feel great before a training session or race. Rarely do I feel spunky, light and fresh before an event if scheduled as a “training opportunity” instead of an A race. It takes mental focus and calming thoughts to remind myself that my fitness is within and race pace effort is available if properly prepared before the start line. Such was the case at the dEVa Time Trial.
The very next day, Britni and I loaded my car and drive south to Coeur D’Alene, Idaho for 5 days of training on the Ironman Coeur D’Alene course. While her focus is the Ironman distance and mine is the half-ironman distance, we coordinated our schedules to train together 90% of the time. We compounded four big rides with short runs, pool swims, early nights and movie watching. Coach Paul was checking daily to keep me focused on the bigger plan as well as sending reminders about where I needed to be mentally – focused, calm and uncluttered. He and I had some of the best coach-athlete correspondence during my week away.
Two great quotes he sent me will surely resonate with more than a few people out there (if not, I envy you):
"The sum of a man's problems come from his inability to be alone in a silent room."
Blaise Pascal
"Doing nothing is better than being busy doing nothing."
Lao Tzu
Just as Britni and I were finding out groove and seeking out all the great spots to train, it was time to pack the car and head north-east to Oliver, BC for another speed and power seeking opportunity – The Oliver Triathlon, Sunday, May 16th (Olympic & Sprint distances). This is where things got interesting…
We were both feeling energized and confident from the past few days of quality training. Sunday’s race seemed ages away. Waking on Saturday was a different story altogether. This was our supposedly “taper” day - the day we cocoon, rest, eat, nap and recover from the training. No such luck. We were facing a four-hour drive, registration, race preparation and new hotel. Our bodies were rejecting these demands and craving a deep tissue massage and protein shake. The only salvation was that we were in it together and could encourage one another along the way.
Once back in Canada and within cell phone range, we called Coach Paul on the in-car Stereo System Bluetooth to discuss a pre-race plan. We really wanted him to know just how lethargic we were feeling and how this idea to book-end a training camp with two races may not have been the best idea after all. Paul would have none of such chatter and forcefully encouraged us to get out for a ride and wake up our bodies before they went into hibernation mode. We needed to keep the blood flowing to our muscles and get our heads prepared to endure the discomfort coming our way in 24 hours. I can say for certainty that there was no way I was planning to ride had we not spoken to Paul. Movement of any sort was not a welcomed concept. We did as we were told and both felt better after a spin and conceded that it was the best thing we could have done.
The second major coaching guidance Paul gave us (me especially) was to get in a solid 45 minute warm up before the race. My internal voice said, “ 45 minutes? Are you kidding me? That’s almost a workout?!” Paul could hear the lethargy in my voice and needed me to understand the importance of revving my engine before the race. It was the only way to get the body and mind where they needed to be after such a big training week and long drive. He said it was essential that all the muscles were firing and blood was flowing before the gun went off.
So there I went, an hour before the start, rolling along the racecourse on my Specialized Transition bundled in my warm up clothes attempting to find the Zone during a 25 minutes spin. As racers were filing into transition and the energy was mounting, I had enough time for a jaunt and really get that warm and fuzzy feeling. I sprinkled in a few striders and drills but nothing felt remotely pleasing or reassuring. I found myself asking, “What else do I have in my mental tool kit to muster up a fiery aura?” The answer: Autopilot Mode.
Once suited up in my wetsuit and seeded amongst an aggressive group of male triathletes, I flicked the “Autopilot” switched and let any thoughts or judgments fall by the wayside. Anything other than purity was worthless to me. Yes, it would hurt. Yes, it would be uncomfortable. Yes, the “fun” part comes after the finish line. Now was not the time to think. Now was the time to GO HARD and focus on the present moment. Now was the time to go Autopilot. Seems to work every time.
All 300+ athletes swam 1.5 k, biked 40k and ran 10k with best efforts and gratitude for being able to test our fitness and challenge ourselves. Crossing the finish line in two hours and fifteen minutes, I knew gave my best effort and found a rhythm, a flow and the fiery pulse I was after that morning. The bonus of the day was finishing a first female in the Olympic Distance and Britni finishing 2nd in the Sprint Distance race. She and I bonded instantly over our mutual satisfaction that we can now really call it a wrap and focus on recovering from the last 7 days…right after our 5-hour drive home.
Coming back to the beginning of this tale, it turns out it was a good idea to book end our training camp with races and the results were a bonus. But the real lesson was realizing that preparation for both races and the training session were my salvation. Firstly, Paul had my training very well laid out prior to my travelling dates so I was mentally prepared for the hours and efforts ahead. Secondly, my warm ups before the races and each session made a tremendous difference to every performance.
My understanding of an effective warm up (with or without lingering fatigue) has shifted significantly. I now understand the importance of truly preparing for the main event. No one is excluded from the benefits of a proper warm up. If slowly increasing blood flow to muscles, opening capillaries and increased body temperature means more oxygen is being delivered to the muscles and better performance while exercising, lets all sign up for this protocol. Studies also show that a proper warm also prepares our minds for the upcoming work and in turn improves technique, skill and coordination. We ready ourselves for discomfort and offer up the willingness to endure the energy expenditure. If the mind is willing the body will follow.
The whole idea is to get an edge. Sometimes it takes just a little extra something to get that edge, but you have to have it. If it means adding a proper warm up to your protocol, it’s a small sacrifice for a significant edge.
Christine
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