It’s (not) Not About the Bike (AKA the sound of money)

My brother visited me in New Zealand a year and a half ago and brought his fancy bike with him to do GodZone, one of the world’s most competitive adventure races. I wasn’t jealous until I lifted the bike.  It weighed half what mine did.

It’s my bike now, although I’ve hardly ridden it since.  But I got it out today for a spin. Is it a coincidence that it’s also the day I signed up for my own chance to tackle GodZone?  Probably not.

Me, an $8000 bike, and a shipping container.

Me, an $8000 bike, and a shipping container.

As I was pulling it out of the shipping container/garage I remembered something Jason had said to my son, Keegan  (who was also enamored with the bike) way back during his visit.  He’d been revolving the pedals backwards when Keegan asked him what the sound coming from the rear cassette was.

“That, nephew, is the sound of money.” Jason said.

(Rumors are that the bike is valued at nearly $8000, though I’m sure I got it for less)

So, anyway, after adjusting the bike to my body’s geometry (I share the bike with my wife…only way she’d approve the purchase!), I took it for a quick spin around my old ‘in town’ time trial loop ride.  The loop is only 2.68 miles long with no traffic and a gradual quarter mile climb about a third of the way through.  I used to do it once every couple of weeks but it has been nearly four months since I’d been on the bike, so I wasn’t expecting big things.

But…I used to do it on a hand me down mountain bike–an old Avanti Hammer aluminum frame beast. My best ever effort was around 8:40.

Today I manged 8:05.

Sorry, Lance.

Sorry, Lance.

I want to be clear here–I’m not doing a flip-flop all of a sudden and arguing that you need to sell your kidney ($15000 if you do it in India–you’d have change to spare!) for a bike to train on. I still standby the words of wisdom I so eloquently penned for Breathe Magazine back in 2015  that espoused the superfluousness of high dollar gear for training purposes.

But I am saying that this out of shape biker just beat his former PR, off the couch, by 7%, thanks to a little bit (or in this case a lot) of carbon fiber.

I’m also saying, that, at least this time, Lance got it wrong.

Happy Training.

Back to Basics

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There have been a few things in my life recently that have made me spend some time evaluating what I really think is important.  And while most of the resulting thought has little to do with the subjects of this blog, at least a bit of it does.

Because fitness–in as much as it gives me the ability to wholly participate in and interact with this fabulous physical world of ours–is important.  And for me, because I’ve enjoyed so much personal growth at the hand of what I’ve termed ‘success enabled by suffering’, the level of fitness I seek is, at least by many people’s standards, relatively high.

The route--3 km lake, 22+ km river, 9 km lake

The route–3 km lake, 22+ km river, 9 km lake

But how high?  When it comes down to it, what level of fitness am I going to need to keep finding that optimum balance of having time and energy to focus on other aspects of my life while maintaining the physical and mental platform from which to keep chasing the benefits of epic challenges (like my latest effort, a swim between cities), and able to keep up with my two boys so that I can share in some of whatever (fingers crossed here) wild missions they come up with as they get older.

I wonder this because in the face of my recent evaluation, many of the motivations that have ordinarily sustained my drive to maintain a high level of fitness have all but disappeared.  I no longer feel very competitive.  The lure of forging this new and novel path–using HIIT to approach ultra endurance, has faded.

If my happiness depends somewhat on a minimum level of fitness, then by defining that minimum level I can simply use the minimum effective dose (MED) to get there and think less of training, and more of just living. And if/when my ambition returns, even if it does so spontaneously as it did last weekend with the swim, I’m well positioned to suffer my way through an epic adventure or two.

Basic Fitness Goals–to always be able:

  • Run a sub 6:00 mile
  • Swiw a sub 6:00 400 meter (open water)
  • Strength: Perform 90 seconds each for continuous tension (CTL) chins and push-ups.

Simple and easy as.

A simple plan (MBF revisited)

house planI’ve got two blog posts waiting to be written, but have put them on the back-burner in favor of trying to plan a house build that needs to happen ASAP, unless we want to start paying rent.  I’ve discovered planning for a house build isn’t my favorite activity, nor is it one that I expect I’m particularly good at.  It’s been a stressful month even though we’ve not even begun the actual process yet (beyond sketching on graph paper and researching stuff online).  When I’m stressed, it’s even more important for me to maintain some consistency in a workout program, which is one of the primary ways I cope with stress.

The upshot of all of this is that the program I’ve been using pretty consistently for the past couple months has been really enjoyable and easy (stress wise) and flexible too and so I thought I’d share.  To begin with, I’ll lay out the aims I had back when I was heading what I knew was going to be a stressful period–winter coming on, no big missions on the horizon, occasional but inconsistent big, physical, days at work, and all the mental stress of the home building project outside of work.  For me, fitness is a double edged sword–if my pursuit of it demands too much time/energy and adds stress to my life, this is a problem.  But if the program I’m using isn’t effective then I suffer because I am grumpy and unhappy in my priorities.  It’s a challenge to find this balance, but this program has found it, remarkably well too.  Specifically, my aim is to keep up my fitness in terms of endurance and speed in cycling, running, swimming, and paddling, as well as strength (bodyweight specific), and my climbing ability.  I’m not in a phase of life where increasing ability is a priority.  But I am (and expect I always will be) in a phase where maintaining ability, is.  I call this principle Maintainable Base Fitness, or MBF.

Some of the ideas presented in the free training guides and UltraMental always seem to apply to my workouts, even when I experiment (as I have been recently) with much less structured programs.  Higher intensity work of course is important, as is the use of Baseline workouts–repeated efforts that allow for good honest data to track progress/maintenance and encourage proper effort.  Both of these elements are part of this current program I’m using.  Days off between workouts, and a ‘regimented consistency’ are not.  Without further ado…

The Plan:  It’s a loose plan really, in which I cycle through the following disciplines–running, biking, swimming (or SUPing), hanging (hangboard workout), and upper body strength.  I will hit each of these disciplines once to complete a cycle.  Within a cycle I don’t have consistency of order, meaning on one cycle the swim day might come at the beginning, and on the next it might come near the end (some days are just better for swimming!). Once in a while, one of  the workouts will be longer efforts, when this fits in my schedule and I’m properly motivated, but often (the last two weeks for example) each effort has been pretty minimal.  I have a pool of workouts for each discipline that I choose from and at least two thirds of the workouts I do will be from this pool. This means 2/3 of the time I’ll have data, and all the benefits it brings with it, heading in to the workout–i.e. a target pace, confidence of hitting that target pace, numbers for comparison after the fact.  Here is a list, by discipline, of the workouts in my pool–

Running:  1 mile time trial (on a consistent course), 2 x hill repeat (about .3 mile) intervals, 4 x 400 intervals leaving every 2:00, pylon run (~1.75 miles, hilly course).

Cycling:  Short loop time trial, MTB (2.5 miles), 3 x hill repeat, MTB (same course as run), Pylon TT, MTB (same course as run), Road Bike time trial, rolling hills course (~4 miles).

13043690_860682407391334_7744007119342576783_nSwim/SUP: Buoy time trial (for either)–out n back (~400 meters),  Buoy loop time trial (for either, ~1 km), 4 x 100 meter intervals (swim) leaving on 2:30, 6 x 100 meter intervals (SUP) leaving on 1:30.

Strength: CTLs (continuous tension lifting) for chins/pulls and pushups.  I’ll always do one set of each (per workout) but will change rep length for variety.  Currently I’ll choose between 20 second reps (10 sec each for positive and negative phases), 8 second reps, and have now added 30/30/30’s to the mix where I’ll start each movement with a controlled 30 second negative followed by a 30 second positive (concentric) and then a 30 second negative, finishing with as many full reps in good form has possible.  Ouch.

Hanging:  Done on a hangboard.  I’ll alternate between 1) a tabata inspired effort where I hang for 8 rounds of 20 seconds separated by 10 seconds rest, measuring intensity/progression by the number of rounds I manage on a smaller edge before going to the large edge, and 2) a 10 minute ‘intermediate’ hang program from the Metolius website.

Plenty of variety. Plenty of flexibility. And a total training time ‘requirement’, depending on my exercise choices, of somewhere between 20 and 45 minutes a week.  Results so far have been awesome…my mile time trial has remained consistent as have my interval paces.  Same for my biking. Swimming has gotten a bit faster, although there is far more variability there in terms of conditions, as has my finger strength (I managed 5 rounds of the tabata on the medium edge last time…three months ago all rounds were on the large edge and it was brutal!).  Strength is staying put, which, after all, is really the point.  So all up I’m pretty happy.

Interestingly enough it has taken me longer to write this than it would have taken to do a weeks worth of training.  Go figure.  Better get back to researching flooring options.

Happy training.

 

ONE (really) good session

One good session blog picI’m fascinated really.  I went out for a run today, a short one. After a very stressfull couple weeks where my training seemed to be my last priority.  Where I was on the tails of a botched taper for GodZone, a race that I didn’t end up going to because of some terrible life circumstances. I hadn’t run in any serious capacity for at least two weeks, and before that only a handful of short efforts over the last month or so.  I’d been staying active–three minutes of CTL (continuous training load) strength work once a week, an intermediate hang-workout at the same frequency, and some swimming once in a while.  A solid bike effort in the lead up to GodZone (happening now! Check it out!) with superstar Cheley Magness two weeks ago or so.  A long slow burn day in the hills stoat trapping.  But hardly a proper training schedule.

And I was pretty bummed. Bummed about the circumstances.  Bummed about GodZone. Bummed that I was struggling with letting go of GodZone in the midst of the circumstances. Things were challenging.  But I was trying to find some normalcy in it, to grab back a bit of control over things that just seemed to be spinning every which way. And one way I do that is with training.

So anyway, I’d put together a ‘start again’ schedule last night.  Today was a run. A short one.  My first in two weeks like I said.  I waited until the last minute, procrastinating till the end, because well, HIIT is hard. And besides, I’m really good at procrastinating. But then it was time, no more delays.  The curry was simmering in the pot–dinner time t-minus 30 minutes.  Now or never.  

And so I went.  Outside and down the driveway.  The Pylon run, just under 2 K out n back–down then up to the pylon, then back down and up again to the finish line at my cottage. Either up or down–all steep enough to hurt but not so steep to give you an excuse not to work your ass off. Brutal stuff for a time trial, and as my friend and fellow Kiwi transplant (you’re welcome!) Caleb K. says–it’s the gold standard as far as Te Anau time trials are concern.  Adrian Braaksma has gone 10:45. UltraMental Apprentice Vaughn Filmer has gone 10:50 something. I’ve never, even when I was hitting it regularly during regular training cycles, gone sub 11. My PR sat somewhere around 11:04.

Until today.  I told myself I’d be happy with a sub 11:30.  Just a good effort, as long as I pushed hard enough to feel some pain by the end.  Just needed to help with my funk a bit.  I didn’t expect much–couldn’t expect much with the month I’d had.  Yet somehow when I crossed the finish line–the imaginary threshold between the corner post of the paddock fence and the corner of the cottage–and looked at my watch it read…10:57.

Yeah, it hurt.  The crisp evening air burned my lungs coming up the final hill.  They still burned during deep breaths half an hour later. I had the tinny taste in the back of my throat.  I’d wanted to hurt a bit.  But I never expected to be faster.  I just can’t figure it out honestly, but i’m not going to try too much, because, just like that, one good workout, and I feel a bit more in control.  Sure it doesn’t really mean anything (other than that I’ve got a new benchmark… ouch), but I certainly love the way that one good session can seem to turn things around.  And somehow, i always seem to be able to have one when i need it.  Maybe it’s a self fullfilling prophecy because after all i’d already lifted the expectations–I’d have been stoked with a 11:15.  So I couldn’t really fail.  And although i felt a bit out of shape, maybe that’s just my mind.  Maybe i’d been doing just enough to keep reved up but nothing extra that, when combined with all my other stress, would have led to decreased performance.  Maybe, at least considering my circumstances, less really was more.

I’m on a high right now which feels nice because it’s been a while.  It won’t last forever, but rest assured, it’ll come again, probably just when I need it, with or without another PR.

The upside of injury

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My lovely elliptical trainer. She’s meaner than she looks.

I like to think there is always an upside.  In this case, the limitation of my back have led me to explore other training options and I’ve found a good one in the last place I thought i would: the elliptical machine.

I have always thought that elliptical machines were incapable of generating enough intensity for the likes of my workouts.  Yeah, you could set the resistance really hard but the nature of having your feet just resting on the platforms limited the amount of work you could really do, and I imagined the amount of work I was looking to do vastly outstripped this potential. Turns out I was wrong (my wife won’t be surprised!).

I finished last week out with two elliptical workouts (after realizing I couldn’t row or run) on two different machines–for some reason my YMCA has three different brands of ellipticals!  Both were awesome.  The second one was a bit too awesome and I failed miserably on the fourth of five intervals.  The program was a 30:30 interval (30 seconds hard, 30 seconds easy) and I’d set the level to 20 (out of 30 possible).  After a 3 minute progressive warm-up, the intervals started–30 seconds at level 20 where you’re instructed to keep the cadence above 60, followed by 30 seconds at some lower level (11?) where you’re told to ‘walk’ at a cadence under 45.

For the first interval i was jazzed and 45 felt ridiculously slow and easy and so i kept the cadence above 60 on the rest portion.  By the last interval i was struggling to keep the pace above 40 and had lowered the work interval portion down to level 16.  Ouch.

I was pleasantly surprised by these workouts.  They were HARD.  yeah, maybe i’m still not quite back to where i was before Belize, and sure, they are ‘new’ which might make them seem harder, but i’m not even coming close to tapping the potential of these machines.  Cardiovascularly I felt like i was doing a tabata–my heart rate was through the roof on the work intervals and I was desperate for the rest intervals to last longer. I also felt like both my legs and arms were getting pushed hard–there was definitely a full body feel to the session, similar to what I feel when doing intervals on the rowing machine but with activation of some of my ‘pushing’ muscles as well.

So needless to say, I’m psyched.  I’ll probably alternate cycling workout and elliptical workouts until I can run again, and then maybe alternate all four (biking, rowing, running, elliptical) once I’m back to full health.

But for now, well the Chiropractor is waiting.