In this blog-entry I recall my experiences since I started self-coaching after the 2016 Leadville Trail 100 (13 August). Details include post-race season tours through Europe and a successful 10,000 mile (16,000 km) distance goal, the second year in a row that I rode over 10,000 miles on a bike. By December 2016, I was adapting to a gym plan that would, in hindsight, lead to significant power improvement on the bike when I re-saddled-up on 4 February, 2017, the day after I arrived to Mallorca for a European-style month of "spring" training. This entry wraps-up with a summary of training from February through April. In my next blog, I'll talk about changes I made to my primary race bike just before the season began in 2017 and begin what I'll complete in a subsequent blog, to lay-out the details of nutritional mistakes and the effects that those had on my performances at the FoCo 102 (6 June) and 12-hrs of Mesa Verde (13 June).
For the first time since I called pro-roadie Alex Hagman in March 2013 and asked him if he'd coach me through my goals to qualify-for and subsequently compete in the Leadville Trail 100 mountain bike race, the beginning of my non-recreational (training and racing) cycling history, I set-out in the fall and winter of 2016-17 to self-coach in the gym and on the bike, Backing-up from present to that first call to Alex, Alex coached me in 2013, 2014, and 2016. In between, 2015, I was coached by a Northern Colorado Grassroots teammate, Pat Nash. This season I've received valuable advice from Clint Knapp, a former top national and world pro mountain and trials bike athlete.
Following the 2016 Leadville Trail 100, I let me my race fitness decline, as I have in the past about this time, and instead focused on riding with friends before I made the "cat jump" back to Hamburg on 13 September. Upon arriving in Hamburg, I settled-in and enjoyed some local, chill, rides. Nearly three weeks slipped passed and then I was departing (5 October) for a journey that unfolded one day at a time until day 16 when I returned to Hamburg on my Niner Bikes RLT 9 Steel gravel grinder. It took me weeks to transfer that story from images and my mind to the digital interface of my blog. However, that effort behind me now, visitors can explore each day of my trip by clicking on links to each day on my home page. But note, in the future I'll remove those links (replace them with others) and users will instead need to click on October 2016 under Archives (top-right on this page) and then scroll through each daily blog entry, look for Europe Tour | Autumn 2016, each day includes many photographs.
Upon arriving back to the Bismarckstrassa in Hamburg on 20 October, I took some time to recover from 1600 miles (2575 km) of cycling in 16 days through seven countries. But then I was back on the bikes that I'd flown over with from the US, Giant TCR Composite 1.0 and the RLT, to conclude the last few hundred miles of my 10,000 mile (16,000 km) cycling goal. Unfortunately for my fingers in particular, I delayed my decision to complete the 10,000 mile goal for a couple of weeks. Then finally, on 22 November, well into the onset of winter in Hamburg, I awoke from my slumber and attacked the remaining 622 miles (1001 km). On a very cold day, 29 November, with snow on both road shoulders and often ice between mixed with wet leaves, I completed my fourth and final hundo distance ride (160+ km) in seven days to complete my goal and just in time given weather predictions at that time.
It's always a relief, and deeply satisfying of course, to complete a difficult goal, such as cycling 10,000 miles (16,000 km) in a year (second year running), and my experience as the sun set on November 29th was no different. Nonetheless, I can't imagine what the same conclusion would have felt like when British cyclist Tommy Godwin completed his epic cycling year in 1940 in the midst of WWII. Tommy cycled over 75,000 miles from January 1939 to January 1940 and then went on, without a break, to set another World record, 100,000 miles on a bike in 500 days. After completing the latter record, which he still holds, Tommy "... dismounted [his bike] and spent weeks learning how to walk [again] before going to war in the RAF". You can read more about Tommy's accomplishments here and at Wikipedia.
Returning to what can only be regarded as a relatively modest accomplishment (10,000 miles in a year) compared to Tommy and other cycling legends, after I completed my last hundo I initiated the first phase of my self-coaching experiment: (1) I hung up my bikes (for two months); and (2), initiated a structured, four times per week, weight training regimen in Kaifu Lodge, a well-equipped, diverse, training and recreational sport facility about five minutes walk from my home in Hamburg. I allowed myself a period of burn-in, a concept that I'm borrowing from another period in my life when I found myself deep down the rabbit hole of Statistics, whereby I allowed my body to undergo the physiological and structural changes that would be beneficial when I upped the weight and intensity for four weeks in January. I also traveled during the first two weeks of December, nonetheless I managed to lay the foundation of what would be my weight training work-out plan for the next eight weeks. By January, I was routinely making my way to the gym, often seven days a week. On the off-weight days I stretched and relaxed in the various saunas offered at Kaifu.
During this time, I also returned to running, mostly on the treadmill. As part of this component of my athletic training, I set a goal to run a 5k in under 19 minutes 30 seconds. I accomplished that goal on 22 January and subsequently, on January 26th, set a personal record for a 5k distance on the treadmill of 19 minutes 4 seconds. The day before I ran the same distance on the treadmill in 19 minutes 6 seconds. My ambition was to repeat the sub-19:30 goal outside but weather and other factors derailed my good intentions. No doubt I'll suffer again into the sub-20 realm in the winter of 2017-18 and perhaps find the window that I need to repeat the sub-19:30 goal outside. Or perhaps I'll up-the-prize and embark on a plan that will bring me to sub-19. Stay tuned!
Back to the gym and January, to the right is a seven-day block of training to give readers an idea of what my 'structured' training looked like as far as daily and weekly doses. Within those doses, I was increasing weight frequently, and gradually. My foci were legs, upper body, and core, enough to keep me in the gym, with running, each day for about 2-3 hours. And as a rule, in addition to weights and running, I typically finished with stretching followed by relaxation in one or more saunas after each workout. I'll highlight just one of those stretches, captured in an image below (scroll down). That stretch demonstrates my commitment to stretching my quads, in part to reduce the tendency for my back to sway with uncomfortable implications (low back pain). It took me weeks of gradual stretching to go as deep as the position I'm holding (all the way to the floor) in that image. Prior to going deep into this particular stretch, all of the cycling hours and miles I was inflicting on my body were resulting in reliable back pain even after short walks. Now that I'm stretching my quads regularly, during the cycling season as well, back pain almost never arises and when it does it's far less uncomfortable than it had been in the past.
My two month block of weight lifting, intensive stretching, and incrementally increasing my 5k pace were all very successful as far as contributions that each made to my physical and mental strength, health, and wellness. Inspired by those successes, I'm now looking and thinking about an even better plan, especially the weight lifting component, to implement during the 2017-18 winter break from cycling. At the moment, 28 June 2017, I'm in discussion with Clint Knapp, my primary adviser in 2017, and I anticipate that I'll fully-integrate his 18 week gym plan starting in October. Given my success after just two months, I'm guessing, anticipating, that Clint's plan will deliver very exciting results when I return to racing in 2018.
At the conclusion of January, 2017, as I was wrapping-up training in the gym, I was already preparing my Giant TCR Comp 1 road bike for a short flight to Mallorca, Spain, an island east of mainland Spain about 320 kilometers as the hoopee fly's. For all of the details from February, a month of cycle training in Mallorca, head-over to this blog entry or scroll down this page. For what remains of this entry, I want to briefly describe my self-coaching dosages and structure during the months of March and April.
My objectives in Mallorca were to reboot my cycling body, with the new strength I'd added to my legs over December and January, and quickly build-up my endurance engine. Both objectives went well, I often felt good on the bike and my power had clearly improved following my commitment to the weight room. By the way, I feel fortunate to have a Quarq Riken R Power Meter bolted to my Giant road bike, and I'm grateful to a friend, Bill Lutes, for gifting me this unit a few years ago. Since then Quarq has warrantied the device twice, so I presently have the state-of-the-art Riken because of Quarq's exceptional customer service policies and Bill's initial generosity. If you're considering a power meter then I'd look no farther than Quarq. In my view, customer service and quality offered by Quarq is the very best in the industry.
I continued to build my endurance base through March and April. After riding 1187 miles (1910 km) with 65,726 feet (20,033 meters) of climbing in February (all in Mallorca), I added 1232 + 1113 miles and 56,053 + 64,824 feet in March and April, respectively. By late March, I was also integrating threshold efforts and shorter efforts intended to exercise and develop my anaerobic zone. My strategy for these efforts was then and continues to be, basically, to ride hard, as if racing, for 2-3 hours and during those efforts to push into my anaerobic zone on short climbs sporadically over the course of the whole ride. As this implies, March and February (and up to present) contained very few structured intervals, so few that they are not worth mentioning here. Yet despite a lack of structure, I came into May, my first month of racing, feeling strong with the numbers to back that up on the Performance Management Chart (PMC) provided with a subscription to Training Peaks.
Similar to how I've been researching better ways to weight train in the 2017-18 winter period, I'm also asking questions and narrowing down a better way to interval train in 2018. Although I made obvious gains in performance with my unstructured method and certainly had some fun keeping it unstructured, there is no doubt that what I've struggled with the most this season was the cost of (unintentionally) dropping structured intervals. I'll pick-up with those details, and many more from my experience racing and training in May and June, in my next blog entry. In the meantime, ride on ... and perhaps I'll see you at Wednesday Night World Championships this evening?
A Cycling Tour Through Seven European Countries ...
On 5 October 2016, with a notable reluctance relative to my previous adventures into the unknown, I departed my winter home in Hamburg, Germany, first south to the Elbe Tunnel and then, from the south bank of the Elbe River, west towards the Netherlands. I was anticipating about 10-16 days of light touring on my Niner Bikes RLT 9 Steel gravel bike. Along the way, I planned, using GPS maps and other digital tools, to explore six (not seven) countries. Four would be firsts for my modest country life-list: Netherlands; Belgium; Luxembourg; and the Czech Republic. And many of the regions in formerly experienced countries, France and Germany, would also be new, such as the département de moselle in northeast France. Sixteen days later, with 1534 miles (2454 km) in my legs and 122 bicycle touring hours in my body, I returned to Hamburg via the celebrated Elbe River Bike Path with a life's worth of experiences from a cycle tour of seven countries including Switzerland. In a suite of day-by-day blog entries, 16 in total, including maps for visualizing the routes I took through the various countries, I will soon publish totally revised, expanded and revisited text previously posted to Facebook as the trip was unfolding. The upcoming blog version of my experiences on a tour of seven countries will offer a more detailed recollection whilst taking care not to depreciate the moment-by-moment expression of my original Facebook posts. Here's a sneak preview, the first day of the tour, Europe Tour | Autumn 2016 | Day 1. Days 2-16 will be published and made available soon at Andre Breton Racing Dot Com ...
Update: As of late December 2016 all 16 days have been updated and posted to my blog page, scroll down this page to view each entry.
A cycling tour of seven countries in sixteen days (5-20 Oct 2016) riding counterclockwise from Hamburg, Germany. Over the sixteen days I rode 1534 miles (2454 km), 96 miles (153 km) per day on average. The shortest day was the day I set-off by train for Dresden and, last train, the Czech Republic, two short rides totaling just 16.22 miles (26 km). Total time cycle touring, including grocery stops, 122 hours. My longest day was 9 hrs 57 minutes, I pedaled 128 miles (205 km) that day, it was the tenth day of my trip. With one exception, colored lines on the map represent a day of riding. Day 1, for example, is the brown line extending west out of Hamburg. The exception is Day 12, when I completed two short rides to (pink line) / from (line not visible in this image) train stations in Sinsheim, Germany, and Ústí nad Labum, Czech Republic, respectively.
One More Race Across the Sky ...
On 4 and 9 July 2016, I competed in back-to-back fifty mile (80 km), high elevation, endurance mountain bike races, the Firecracker and Silver Rush 50s. I was disappointed by my result at the first event but despite only four days to recover, I was excited about my finish at the Silver Rush. On 24 July, I completed my July racing calendar with an exciting second place overall finish on my Niner Bikes Jet 9 RDO at 40 in The Fort, a difficult 40-mile endurance race hosted by the Overland Mountain Bike Club in Fort Collins, Colorado. You can read more about these events, and my thoughts leading-up to them, here at Andre Breton Racing Dot Com. In a soon-to-be-released blog entry, One More Race Across the Sky, I'll be writing about the last race on my 2016 calendar, the Leadville Trail 100. Writing retrospectively, many weeks after the event from my winter base-camp in Hamburg, Germany, in this forthcoming post I'll be reflecting on my thoughts and experiences preparing for, and then racing in, one more, perhaps my last, Race Across The Sky. On 13 August 2016, after 7 hrs, 58 minutes, and 59 seconds of racing, I crossed the finish line on Harrison Avenue in Leadville, Colorado, on my Niner Bikes Air 9 RDO for the fourth time in four years. The sub-eight hour finish, something I attempted but failed to achieve in 2015, was my best finish to date in the Leadville 100: 68th/1800 overall, 18th/523 among age 40-49 men. I finished just 15 minutes off the age 40-49 male podium. But palmarès reveal only a small part of a much bigger story. When, just before I crossed the finish line, I raised my arms and formed a deep, penetrating, mind and body smile across my face I was reflecting on a monumental journey ... a treasure trove of highs, lows, and lessons learned ... and expressing my gratitude for all of the events and relationships that made that journey possible. I attempt to share some of my thoughts about this bigger journey in One More Race Across the Sky ... coming soon.
Europe Tour | Autumn 2016 | Day 16
Today's Route: https://www.strava.com/activities/750525683
At about 10 am, following a few last minute work commitments, I departed my German winter residence at 77 Bismarckstraße in Eimsbüttel Quarter, Hamburg, on a journey that concluded today, at the same location, 16 days later. A journey indeed, an adventure for my mind, body, and soul, nourishment that I anticipate will have many beneficial effects including a slowing of time.
I hardly know where to begin now that I'm on a familiar couch, in a familiar living room, the sounds outside of children playing at a local school and the many birds above the canal, all familiar too. But I am here, now, so begin I must, and in a moment, anew. Sometimes it helps to start with the simplest tasks, so I've taken a hot shower, clipped my nails, and eaten, somewhat ravenously, locally made falafel. But not too much because Clarissa and I will have a nice dinner together this evening! At home, with tea and laughter for desert. I think our coming back together will be the best so far, and we've already had some wonderful reunions.
After uploading all of my rides to Training Peaks, I can provide an accurate recount of average distances, etc, from the tour of seven countries: In 16 days, I covered 1,534 miles (2454 km), 96 miles (153 km) per day on average. The shortest day was the day I set-off by train for Dresden and, last train, the Czech Republic, two short rides totaling just 16.22 miles (26 km). Total time cycle touring, including grocery stops, 122 hours. My longest day was 9 hrs 57 minutes, I pedaled 128 miles (205 km) that day, it was the tenth day of my tour. My weight before and after the trip: 71.2 kilos (157 lbs) and 69.2 kilos (152.5), respectively. Svelt.
In a moment, I anticipate a reunion with my roommate and girlfriend and, sensibly, I want to start without an iPhone attached to my hand! But before I go, I want to thank ALL of my friends, sincerely, a big cyber hug and a kiss on both cheeks, for following my most recent adventure. Looking ahead, I have ideas for the future, something very big perhaps, much bigger than my 16 day tour, so be sure to check back with Andre Breton Racing Dot Com from time-to-time. Meanwhile, I send you best wishes, including tours of your own, and good health from Hamburg, where "Emperor Charlemagne ordered [a castle] constructed in CE 808."
Adventure Guide, Mentor, Lifestyle Coach, Consultant, Endurance Athlete