Thank you to everyone who participated by riding, donating, or volunteering your time in the Triple Crown for Heart ride this year. Everyone has a role to play and each is essential to the success of this fabulous event. A huge congratulations to everyone who participated.
This year the charity raised $44,877, out of which the Kits Energy Riders raised $16.804!
At 8am, when the gun went off and the riders started their first climb up Mt. Seymour, the temperature was already in the mid 20’s and climbing steadily. By the time they reached Cypress mountain, it was scorching hot. This made the event, but especially the final climb, extremely challenging for everyone. And yet, despite the heat and the intensity of the ride, everyone was all smiles. Even if they were disappointed with their finishing time or frustrated with mechanical issues that happened along the course, everyone knew that they had accomplished something significant.
Personally, this event is an anniversary of sorts of my second life, which began after being diagnosed with heart disease in 2016. Since my particular disease gets progressively worse with time and specifically with intense exercise, I feel fortunate that I can still climb one mountain. Passing the location where I fainted while racing in the Cypress Challenge (back in 2015) is a yearly reminder of all that I have to be grateful for.
However, this year in the Triple Crown, I didn’t do my annual return to Cypress. Instead I climbed the first mountain, Mt Seymour, which marked my first time back (on an un-assisted bike) in 9 years! Even though I knew I wasn’t completing the full event, I still had butterflies in my stomach. I love that feeling of anticipation. For a few delicious moments, I was a rider again, standing at the starting line, anxiously waiting for the gun to go off – just like everyone else.
If you missed the ride this year, please add it to your calendar for next year!
Let’s first clarify that yes – every sport SHOULD have an off-season. If you aren’t training for anything specific but train for life, you should still have a few months where you slow down and focus on things that you may have neglected due to lack of time, interest, or just because it isn’t a part of your daily routine.
In Vancouver where we can ride almost year round, the off-season can be short – only a few months sometimes. Some cyclists are more fair weather riders and take a full 5 months before getting back on the road. But, either way, relying on spin classes alone should not be your only off-season training. If you hope to continue moving well for the remainder of your life, your training program needs to support this.
The number one thing that everyone should be incorporating in their off-season is weight training.
Starting from the age of 30, we lose 3-8% of muscle mass per decade. This number increases dramatically after the age of 65. Cycling is great to build muscles for the legs, but does nothing for the upper body. In addition, cycling is a non-impact sport, so it won’t help build strong bones. If you don’t want to become frail as you age, you MUST maintain a weight training program year round. The off-season is a good time to start. Everyone should aim for three 45min strength workouts per week, unless you have an active job that requires a lot of lifting. Throughout the cycling season, you can drop back to once a week to maintain the fitness you have gained.
But not everyone is ready to jump into the gym to start picking up weights. Some may need to take a step back and deal with prior injuries or poor mobility before undertaking a weight training program.
Injury Rehab
Before you can start to weight train, you first need to be injury free. Trying to build muscle on a torn tendon or tissue will create a larger problem. Find a physio. Do your exercises, and don’t start to add weights until you are pain free. If you have a chronic problem that won’t get better with physio (torn knees or blown out hips), make sure that you are doing exercises that support your injury and aren’t making it worse.
Mobility Training
Having poor mobility is a precursor to injury. If a joint can’t move like it should, your body will compensate. This works for awhile, but the added and repeated stress will eventually take a toll on your body and you will be back to the physio again. Having adequate mobility in every joint should be the FIRST goal for every lifelong athlete.
If you want to cycle when you are 80, now is the time to prepare your body, slowing down the natural decline that happens with age.
Starting a workout without adequate recovery, could be doing more damage than good.
Do this too many times in a row, and performance will quickly decline.
For many of us, when we see ourselves getting slower, we think we need to train more. This is the last thing we should do!!!!! In many cases, more training will cause an injury or result in some sort of illness as the immune system can’t keep up. If you find yourself chronically fatigued, the fastest way to get back on track, is to first let your body heal.
One way to avoid over-training is to follow a pre-planned program which includes both recovery days and a full week of recovery once a month. Even if you are feeling strong, DON’T SKIP THE RECOVERY WEEK(S).
But recovery isn’t about doing nothing. It can include easy workouts, stretching, yoga, and “fun days”. These are added to the training program for a reason; they all help your muscles recover faster and mentally reduce stress.
So how do you make the most of your recovery time?
RULE #1
The more intense the workout, the more recovery time you need.
48hrs should be enough rest, but you may need to extend this time if you made a big jump in your training volume/intensity or after a hard race or event. If you still don’t feel rested before your next strenuous workout, it is best to skip it and take more time to recover.
When you first start any sport there is going to a period of adaptation. For cycling, this feeling lasts a bit longer as you are building an endurance base. Once you have established a solid base (of 2-3 hours comfortably), you should no longer be bagged and need a nap after your long rides.
OTHER TIPS (specifically to cycling but can be adapted to other sports)
1. Add in a short (30-60min) recovery ride the day after an intense workout. Keep your recovery rides light and easy, spinning the legs quickly (over 85 RPM) with very little to no intensity.
2. Stretch hip flexors (top of legs into the abs), glutes (buttocks), quads (front of legs), low back, and hamstrings (back of legs) religiously. Ideally, do a movement stretching program instead of static holds.
3. Enjoy time off the bike to cross-train. Doing something new is a great stress reliever but will also help strengthen muscles you are not using on the bike. The most complimentary sports are swimming, yoga, tai chi, or weight training (Your focus should be on core and upper body during the summer. Hard leg and weight training are best done in the off-season during the fall and winter).
4. Your body is trying to heal from the moment you get off the bike until you get back on again. Plan meals ahead of time to ensure you are well-fuelled (both food and water) before and after each workout.
5. Muscles repair during sleep, so don’t skimp on your zzz’s.
6. If you are suffering from fatigue, frequent colds/flu, injuries, general fatigue, depression, or more frequent irritation, it may mean that you are overtraining. Take a few days off until you feel better. When you come back to training, ease back into it slowly. Training when you are sick will likely only prolong your illness.
7. If you follow the Kits Energy Training Program, you will see a recovery week every 4th week. During a recovery week, your volume/distance is reduced, BUT your intensity is NOT. By maintaining intensity, you will not lose any fitness. After the week is over, your body should have adapted to the previous month’s stress, and you will be ready to add more stress/training again.
SIDE NOTE: If you are new to cycling or a more “seasoned” rider, you may need a recovery week every 3rd week instead of four. Listen to your body as it always knows best.
“I’m hate … (fill in the blank) exercise or drill.”
And sure enough, you have proven yourself correct. You suck at climbing, your weak leg can’t do as many reps as your “good” side, and the exercise you hate is as terrible as always.
What if you changed how you spoke to yourself? Why not try boosting yourself up with a positive thought or encouragement instead of negative? How do you think that would change the outcome?
By choosing to look at a situation (that you usually dislike) with positivity and a sense of play, you not only improve your experience, but your thoughts can and will change your reality. Look at every mountain as an opportunity to grow stronger and soon you will become a monster on hills. Imagine your “weak side” as being made of steel, impossible to break, and soon it will become just as strong as the other side. Use those “awful” exercises as a way to build mental strength and resilience so nothing can break you.
Deena Kastor, Olympic medalist in the marathon and an elite runner in almost every distance wrote an excellent memoir titled, Let Your Mind Run, which I highly recommend for any and every athlete. Deena believes that changing her mindset to become more encouraging, kind, and resilient was the key to her success. I have read many self help books on positive thinking, and I will tell you – this one is unique and interesting to read about the path of an olympian. Her journey is not only inspiring, it is full of ups and downs that, at many times, threatened her career as a runner. In many ways, each of us can relate to her experiences as they include depression, insecurity, losing focus, broken bones, and having children. Even if you do not consider yourself to be competitive, Deena’s practice of having a positive mindset works for all aspects of life.
If you want to learn more about how to change your mindset, specifically for sports and performance, the next book I recommend reading is, In Pursuit of Excellence, by Terry Orlick. The first time I read this book was in 2009 when I was training for Ironman Canada, but I believe it is timeless. This book has practical tips and tools to help you stay focused during training and performance.
Next time you catch yourself thinking, I don’t like …, see if you can reframe it into an opportunity, challenge, or even a game.
Before you start worrying about being a fast(er) climber, you first need to develop a solid aerobic foundation or base.
This is the key to any and all endurance sports.
The time it takes to build your personal aerobic base will be different from other riders and will depend on: 1. the distance you are training for 2. how many years you have been riding 3. how much time you have to train 4. age
But generally speaking, if you are training for an event, you should be comfortable riding a minimum of 2 to 3 hours at a steady state, before you start worrying about being fast(er).
You develop this base by riding slow (HR or Power zone 1 and zone 2) steady rides, and increasing the distance by no more than 10% each week, until you get to or close to your goal distance. Through proper and adequate recovery, your body will adapt and grow stronger. The process, repeated over and over again will result in increased strength and endurance OVER TIME.
Building a base takes time and can’t be rushed so it is vital that you start at least 3-6 months before your event. Sorry, but any last minute “cram training” for endurance sports doesn’t work. Once you have developed a comfortable and solid base, continue maintaining and/or increasing your distance throughout your season.
The workouts that we do in Kits Energy are designed to specifically build strength and power, not endurance. If you are willing to go there – these workouts will push you into new power/heart rate/ pain zones that you aren’t willing to do when you ride alone.
Every time you push yourself to new levels, your body recognizes that it needs to adjust and adapt. As your body gets stronger, your ability to do more work also increases. So if you are waiting for a time for when the workouts will feel easy – that’s not going to happen, because as you get stronger you continue to push yourself harder (hopefully). But, you will notice, that throughout the season your regular riding friends will be having a harder time keeping up with you! Trust the process.
