Beat the Winter Blues: How to Stay Motivated to Train during the Dark, Cold Months

So it’s that time of year again; the holidays have come and gone and all we are left with is short days, very cold weather, and a lack of motivation to do just about anything. If all you want to do is just stay at home in cozy warmth and eat, I feel your pain. I suffer from occasional depression, and the short days normally trigger it. So when I speak to this subject, understand that I am not someone who is particularly joyful at this time of year. I struggle. It is psychological work for me to get through each winter. For the tips I’m offering, I’ve tried most and many have worked. For those that didn’t work for me, I know they have worked for others. So just choose a few that speak to you and give it a try.

Know that there are no miracles. Motivation is a complicated concept. We all know what it means, but what motivates each of us as individuals to reach the exact same goal can be vastly different. And in my opinion, we use the word too much and too loosely. I bet if I asked, “Who is motivated to become a millionaire by 2022?” I’m guessing I would get a lot of highly motivated people. But if I were to lay out what it would take to become a millionaire by next year it may be a different story… Who is prepared to put in the hard work, take the risks involved and make the real sacrifices to get it done? Now, I’m betting the list of motivated people has reduced.

Motivation is not equal to results. So once you’ve found that little spark of motivation again, it needs to be nurtured. You have to feed it and you do so through discipline and inspiration. Embrace the rigor in doing the same things that need to happen regularly in order to reach your goals.

Top Tips to Fuel Your Motivation

Strategies to Nudge You out the Door

Appropriate Clothing

“There is no such thing as bad weather; it’s about bad clothing choices.” It’s mostly true that with the right clothing to keep you dry and warm – but not too warm – can allow you to enjoy your outdoor sessions. So as it pertains to cycling; cover your head with a thin cap to keep your head warm under your helmet. While it makes me look like an old granny, I make sure the cap covers most of my ears. Obviously, a good pair of gloves is worth the investment but if you find that your hands just don’t get warm enough, put on a pair of thin rubber gloves, like the ones the hairdresser uses, underneath you cycling pair. It would be the same for your toes. You can use toe covers or wear plastic baggies over your socks inside of your shoes. Again, it’s well worth the money to invest in a windproof jacket. The word “windproof” is key. If it’s too heavy, it may feel great starting out but you’ll be too warm after 30 minutes, and that is no fun. It’s the cold wind you want to block while wicking away moisture.

Have Everything Laid out and Set up

I saw a quote that said, “I try to work out early in the morning before my brain figures out what I’m doing.” While that’s not exactly where I’m going, in this case, try to have absolutely everything ready for your next session so that you don’t even have to think or make a decision. The biggest obstacle is always your brain telling you all the reasons why you don’t need to do something or can’t get something done. So when getting ready to either go out the door or get on the treadmill or trainer, don’t think too much just get started. Having everything ready the night before helps because then there are no choices to be made, and no excuses.

Goals, Plans, and Follow Through

Set Winter Goals

Impactful goals are essential in all areas of life if you want to enhance performance, fuel motivation and reach success. I’ve found that big goals that get you excited (and a little scared) are the most effective for stoking motivation. If you already have a giant goal like racing an Ironman this summer; great! Work towards that goal. But if that still isn’t lighting a fire under your buns to get out of bed, go smaller. For now, think of little goals to get you through the winter. Why not just work on improving your 5 km run time? Or on the bike, focus on lengthening the amount of time that you can stay in your sweet spot zone. How about honing in on developing a stronger back? Or work on your bike handling skills if you’re able to ride outside.

Make a Plan

Once you’ve got your goals set, draw up a plan. The internet is loaded with training plans and ideas to help you reach your goal. Be mindful however that you should have a goal for each training session as well. I’m assuming that if one lacks motivation, shorter sessions are the most desirable. If that’s the case then be sure to have a plan. Spinning aimlessly on the trainer isn’t going to get you much for performance results. Have a plan for every session in order to use your time efficiently and maximize results.

Join or Create a Challenge

Social media is now bombarded with challenges. They are definitely fun to do but it’s easy to do too much. Look for something that is in line with either your winter goals or longer term goals such as a summer race. So for example, if you were to go for the “Improve my 5 km time”, you will probably find training plans and challenges that already exist. Maybe you use a plan that will help you meet a given challenge. Whatever the case, don’t choose a challenge just for the sake of doing a challenge. There should be a desired outcome and it should be congruent with your objectives. What do you want to accomplish? For example, I’ve seen a 30 day run challenge where you run every day for 30 days. Don’t do that, well, unless you’ll be doing a multi-day ultra-running event of some sort and it’s something you do. Whatever the case, find a challenge that will help you build on what you’ve done to reach a particular goal.

Get into a Routine

Now that you have goals and a plan, perhaps a challenge, it’s time to plan your week. I know that if you need motivation, maybe a strict regimen is not going to help you get out of bed. Fine, what will get you out of bed and on the bike or get moving? For me, it’s looking forward to a delicious cup of hot coffee first thing in the morning. And well okay, I keep the TRX straps up near the kitchen so that as I’m preparing the coffee, I’m doing squats in between. You can’t really go back to bed after doing 75 to 100 squats. So a routine doesn’t have to be strict. It just has to have some little rituals that you either love or that you know will work for you. It could be a treat you always give yourself after a session is done or even a little treat during your session that you look forward to. For an example, it could be a coffee stop at a café along your training route, or music that gets you stoked on the trainer.

And of course, a routine isn’t a routine without time. Getting up at the same time every day and doing similar things daily within a time slot is setting you up for a habit. I stumbled upon the 21/90 rule which is to commit to a goal for 21 days and it becomes a habit. Once the habit is established continue on for 90 days. I think the days could be debatable, but just a month of consistent commitment can create a habit.

Train With A Friend

Having an accountability partner (or partners) can help. This works especially if you’re around the same training level. Having a buddy with similar goals as you can help foster motivation. Most of us don’t like to let people down, knowing that someone is waiting for you at a specific time and place will help get you out the door. Plus, the time passes quickly with healthy social interaction.

Strength Training

One of the best ways to avoid summer injury is to build more muscle. Now is an excellent time to get back to strength training. If gyms are closed you don’t need much equipment to get strong at home. I would say three different size kettlebells are enough and you can find loads of videos on YouTube to get you started. Developing more muscle and feeling stronger may also motivate you to get back outside sooner as well. Try to change your perspective; don’t see winter as a depressing time when you can’t get out to do the things you love. See it as a time to focus like a laser on your weaknesses.

Cross Training

One of the reasons I love triathlon is that you can always alternate activities. But if pools are closed and you have the same lack of motivation for running as you do for cycling then do a different sport or an exercise class for 4 to 6 weeks that you enjoy. Crossfit, aerobic classes, kickboxing, dance, etc. can be done online now and for free or mostly free. Consider this; you might actually be having difficulty finding motivation because you are physically and/or mentally tired of the swim, bike, run, routine. Yeah, I know, some of you will just think this is crazy talk but maybe you really just need a break from that to change your ideas, perspective and get some rest. Doing a fun exercise class may be just what you need to redevelop your love for training again.

Try Something New

Try a New Sport

Actually, a rule you should follow regularly is to try something new. In this case though, sure, try a new sport. Or dare I even say, try a winter sport; something you’ve always been curious to try. I’ve mostly always hated winter until I was living in New Mexico and discovered cross country skiing. Fine, winter is still my least favorite season but shaking hands with the “devil” helped me appreciate it much more and now I am more open to winter sports. Trying new things can help us to develop new ideas.

Get a Shiny New Gadget

Some people tend to get motivated once they have fun new gear to use. If you are one of those people then try out some of the latest high tech winter gear. But notice I said “winter gear”. If you buy gear that you can use year round then there’s no reason not to put off training until spring, right? The idea is to create a little urgency.

Try a Training App

The list of options is growing but joining platforms such as Zwift can help the time fly while you’re on the trainer. It’s a useful tool and can make your evening rides enjoyable but remember it’s just one tool. Sooner or later we have to climb out of our caves and get back outside.

Join a Club

Yes, I know it’s COVID time but a lot of groups still get together virtually, and there are also group rides on platforms just like Zwift. This is the time when people can feel isolated so something as simple as a short training session with people can help. Also, it’s great to surround yourself with like-minded people and possibly make new friends!

Get a Coach

Hiring a coach is a big financial commitment, but it is absolutely worth it if you are psychologically committed to your goals and you are prepared to follow your coach’s instructions. It’s at moments like these when a coach can help you through. A good coach can provide you with well targeted training plans and sessions, educate you on training methods, nutrition and gear available. Personalized training plans can help you maximize the time you have available and, if followed correctly, can help you avoid injury as well as burn-out. A good coach will hold you accountable and do her best to motivate you. She is your “go-to” expert when you have questions or concerns, and she’ll help you build a plan to focus on races and events.

All that said, as the old saying goes, “You can lead a horse to water but you can’t make it drink.” You could have the best coach ever but if you don’t do the work, or if you modify the plan to your liking and pretty much do whatever you want, you will not see the results. So ask yourself, “Are you prepared to take instructions, follow the plan and trust the coach?” before you put down the money. If yes, then go for it. Like all things, you get out of it what you put into it.

All of these ideas can help get you started, but the journey is long and relentless. A pro triathlete once said, “If I only trained when I felt like it I’d probably only train once a week.” We will all struggle with motivation but in the end it is about doing what needs to be done whether we feel like it or not. Come up with huge goals that get you excited and that can quite possibly lead you to a driven focused winter.

Five Home trainer Sessions to get you Stronger on the Bike

So, it’s a complicated time for us cyclists right now. Whether you are a newbie or a cycling warrior, in most parts of the world, winter is upon us and the holidays are just around the corner. We can now add having to adapt and adjust to living with Covid-19 and most likely being confined to our homes. So I’m getting to the point that during this hectic, sometimes stressful, time it may be more difficult to train outdoors, stay motivated to train at all, and stay fit this winter. The internet is saturated with information on workout plans, challenges, cycling, strength training, and the list goes on. But what are the basic things we need to know to maintain fitness and perhaps even get stronger on the bike?

When I started training for my first full Ironman, I did all of my rides outdoors. They were mostly long endurance rides with some interval work, but overwhelmingly long and slow. While I had a coach, I didn’t really listen to him. By the way, friends, if you are going to bother to invest in a coach, just follow the plan! Trust your coach and do what she tells you to do. At any rate, I didn’t listen much to my coach because I was new to cycling and I wanted to be sure I could actually do the distance. I also wanted to feel more comfortable and confident on the bike. With the training I did, I finished the race but I was pretty slow; just like my training. Just a side note, don’t expect miracles on race day. Your body is going to perform exactly how you trained it with mostly no surprises.

A few years later, my life got a little more complicated and I had a lot less time so I trained for an Ironman mostly on the home trainer with highly targeted sessions and maybe every other Sunday I did a long ride. That bike split was my best ever. Yes, I had more experience, but the shorter sessions were a real benefit. I just told you to listen to your coach but it’s true that sometimes we have to discover some lessons on our own the long, hard way.

I’ve learned and would like to share some types of sessions that will help you increase strength and speed on the bike. All can be done on the trainer but of course, if you can do endurance rides outdoors, you do it!

The sessions I’ll discuss are:

Endurance Rides

Sub-Threshold or what I’d like to call Sweet Spot Sessions V02 Max Sessions

Hill training

Cycling Drills

While I’m sharing five types of sessions, I’m not implying that you fit all of these in every week. I also want to add that for those of you, who are mostly stuck at home, like me, don’t go crazy and overdo it. I know there is the fear of losing fitness and gaining weight this time of year but it’s also at this time when it’s easy to injure yourself doing too much. There are so many virtual races and challenges available these days that it’s just too easy to get caught up in the madness. During “normal times” would you really race every weekend? Or would you really try to do 500 kettlebell swings at one time? Probably not so proceed with prudence this winter.

For home trainer sessions, if you want to see gains on the bike, it’s important to have a plan. And to get the maximum benefits it’s a good idea to work in zones where you are either targeting a heart rate zone or power zone.

Except for the cycling drills, these sessions are most efficient when you are working in specific training zones. And all involve some interval work. When I say training zones, I’m referring to the given intensity where you should be working. Below is a guide. Depending on the coach, there may be some variation but this will give you an idea.

Training Zones

Zone 1- Recovery

Heart rate: Below 65% of maximum heart rate. Power: Below 55% of threshold power.

This is the easiest training intensity and should reflect that you want to train without conflicting with the recovery process from previous intensive training sessions. Correctly made recovery rides may actually provide a small boost to your overall recovery.

Zone 2- Endurance

Heart rate: 65–80% of maximum heart rate. Power: 55-80% of threshold power.

This is your main training intensity. Sometimes you are able to push it a little harder but you should always be able to maintain this intensity throughout the training session.

Zone 3- Sub-Threshold

Heart rate: 80–87% of maximum heart rate. Power: 80-90% of threshold power.

This training intensity is just slightly below your threshold power and gives a boost to your aerobic engine.

Zone 4- Threshold

Heart rate: 87-92% of maximum heart rate.

Power: 90-105% of threshold power.

This training intensity is close to your threshold power and gives a boost to your aerobic engine.

Zone 5- VO2 Max

Heart rate: 92-100% of maximum heart rate.

Power: 90-105% of VO2 max power (five-minute maximum test).

This training intensity is close to your VO2 max power and is the most time-effective training for VO2 max gains.

I already know what you’re thinking, “So how do I know when I’m working at 80% of my maximum heart rate or threshold power?” Have a look at the two links below which help you calculate your numbers.

Now that you are familiar with the zones and your percentages for each zone, let’s get started!

Endurance

An endurance ride is a ride where you can hold the pace comfortably, have a conversation, and you are working at about 70% of your maximum heart rate which is solidly in your zone 2. In any given ride you can add in a set or two of sub-threshold work. So if you will be riding for 2 hours, somewhere within that time do one set of 15 minutes at your subthreshold pace but afterward, don’t drop down to your recovery zone. Try to stay within your endurance zone. Later on, try doing two sets. For winter training, I’d say perhaps once a week if you can or every two weeks. Endurance training benefits the athlete by shifting the body to burn more fat instead of glucose. But don’t get overly excited because I said “burn more fat”. Training your body to use its fat stores does not mean direct weight loss, but rather it means your body is operating more efficiently without seeking added glucose.

Sweet Spot or Sub- Threshold

Working in upper end of zone 3 to lower end zone 4 is your sweet spot and is the key to highly efficient training for those who are short on time. Sweet spot training allows you to work under sustained stress but at the same time you can hold the pace for a longer duration. The sweet spot is the cross between intensity and volume. (the length of time you can hold that pace) These are interval sessions where you are working at sub-threshold. So these interval are challenging to maintain but not incredibly difficult. The rest interval would be at zone 1 which is active recovery.

So to start out for beginners, you could begin with doing 5 x 5 min sub- threshold followed by 4 min active recovery. Another could be 5 or 6 x 5 min sub- threshold followed by 3 min recovery. Then you could advance to 3 or 4x 10 sub-threshold followed by 5-minute recovery. The goal is to gradually work up to 20 minutes at your sweet spot. Start with just one per week and as you progress, perhaps do these twice a week. And again, as I’ve implied that you would gradually increase the time for the work interval and decrease the time for the recovery interval.

V02 Max

V02 Max is the maximum amount of oxygen that your body can take in at a given time. As a general rule, the higher your V02 max, the faster you are on the bike. V02 Max sessions are when you are going all out for very short intervals. But there is a range within the heading “short intervals”. For example, doing 10x 30 seconds all out in zone 5 followed by 15 seconds active recovery is a standard short interval V02 max session. But they can be a bit longer such as 3 min all out followed by 3 min recovery. Recent studies suggest, however, that sticking to very short intervals such as 30 sec on 15 sec rest may be the most effective at improving your V02max. Other variations could be 20 sec. all out followed by 10 sec easy. Or you could do a ladder of 15 sec hard/45 sec. easy, 30 sec. hard/ 30 sec. easy, 45 sec hard/15 sec easy, 60 sec. hard/ 60 sec. easy, 45 sec. hard/ 15 sec easy, 30 sec hard/ 30 sec easy and back to 15 sec. hard 45 sec easy.

If you push yourself at each “all out” interval, then you really only need to do V02 max intervals once a week or every other week to start out.

Hill Training

Hill repeats are the simplest most straightforward way to not only get stronger on the hills but also to get stronger on the bike. Note that I didn’t say the easiest. Try working on a variety of climbs if you have a choice. Hill repeats mean just that; you climb up to the top and then turn back around and the descent is the recovery so when back at the base turn around and climb back up and repeat.

For any climbing session doing repeats, plan to play with your gears a bit. Perhaps the first time is smooth and steady as a warm-up. The second time around, at certain points alternate with a comfortable gear and then shift down a couple of gears to make the climb more challenging. Perhaps the third time is as fast as you can go. Or do any combination of the above. Try to find climbs at a variety of lengths such as a long climb of about 15 minutes or longer where you work on pacing yourself. Tackle short climbs (less than 10 minutes) as well where you might go as fast as you can while attempting to get faster each climb and doing more repetitions.

Lastly, if you can’t get out or you’re not near any real climbs you can use the home trainer. Sure, doing intervals in a heavier gear is part of the process but consider that when you’re climbing, the position of the bike changes and you are pushing against gravity. So, not only should you be using a harder gear but you should also raise the front wheel of your bike with a stable object. That’s when you can feel a more realistic simulation of hill climbing.

Cycling Drills

Single Leg Drills

Single leg drills are one legged drills focused on all around pedal stroke and evenness on the pedals. Typically, we all have one leg that is stronger than the other and it dominates. By doing single leg drills, we can strengthen the weaker leg. The other advantage is improving overall pedal stroke making it more efficient. Often, we have the tendency to push down on the pedal while ignoring the power of pulling up. Single leg drills force us to work the entire stroke.

This exercise is best done on the home trainer. To start out, unclip one leg and either let it hang or rest it on a chair and spin for 30 sec. then pedal both legs for 60 sec. followed by unclipping the other leg and spinning it for 30 sec. Try to do about 5 sets. Obviously, as that gets easier, gradually increase to one minute and do a couple of added sets. 1 min in a big gear should be a lower heart rate but allow you to feel strength in the legs. Try to keep your cadence around 60 rpm, as long as you have no knee or ITB issues etc.1 min tempo with both legs is a change in pace, where you still have enough time to recover before changing legs.

So almost everything I’ve mentioned involves interval training of some sort. It is the cornerstone for every triathlete training plan. However, it’s possible to just do too much interval work to the point where it’s counterproductive. I’m returning to my little speech about not overdoing things.

If you are just starting out go with just 3 sessions per week of what’s been suggested above. Then the following week do the two sessions you didn’t do the prior week plus one other such as a sweet spot session. Alternate between the five and then as you become stronger do 4 sessions per week. Remember it doesn’t take hours and hours each day to see improvement. It takes consistency and consciousness. Focus on completing the 3 weekly sessions and doing them well. Quality beats quantity every time.

Road Bike Maintenance for Beginners

It’s that time of year again… as we head into the fall and winter in the northern hemisphere it’s time to give our trusty steeds some bike maintenance love before we are relegated to indoor trainers and group Zwift rides.

I remember buying my first road bike and knowing absolutely nothing about the subject. I had decided that I wanted to start training for triathlons so I had no choice but to buy a bike. Of the three disciplines, the bike part scared me the most. This was a new adventure for me and there was actually too much information on the internet, so I chose to go to a Specialized mega store near me. Obviously, I had heard of the brand, but also since I would most likely have questions it would be a convenient place to go and bug the staff if I had doubts or concerns. And oh how I had questions! Let’s just say, even now, the entire staff knows me by name.

During that first visit, I told the salesman, Bruno, what my objectives were and he sold me a good bike at a very good price. I took it and off I went… except I really wasn’t aware that real maintenance would be involved once you start riding. My main concerns were riding the bike, not falling, and how to clip in and out, again, without falling. That was more than enough to think about.

It wasn’t until I had trouble changing gears that I was informed that I needed to oil my chain. I took that to heart and oiled it regularly only to find out that too much oil is also bad and really one must clean the chain first then, oil it. “Oh, okay…” It was at that point that I started asking myself, “What else do I need to know? This bike thing is getting more complicated than I thought.”

The good news is if you’ve purchased a good quality bike, it only requires a small amount of regular maintenance and some care when riding to ensure that it lasts a long time. You’ve spent real money on your sexy new bike so take the time to protect your investment. Follow these tips and your bike will give you years of riding joy.

General Bike Maintenance

Regular Maintenance Checks

A yearly routine maintenance check and tune-up at your local bike shop (LBS) is essential to the long life of your bike. If you ride a lot, you may need to increase these visits, and also, if you follow my checklist below that will help you determine when you may need to see your friends at the LBS outside of the annual visits.

Regularly Cleaning Your Bike

While it’s not my saying, it’s definitely true, “A clean bike is a fast bike.” The second defense but just as important is you must clean your bike regularly. Yes, there are people who clean their bikes after every ride. Don’t worry I am not one of those people. However, plan to clean your bike after every few rides. And definitely clean it immediately after you’ve ridden in the rain. With the rain, too much road salt, dirt, and debris can get trapped in the small crevices of your bike and eat away at it.

If you are like I was, you may be asking yourself, “What exactly is entailed when cleaning my bike? Should I just wipe off the dust and be done?” The answer is no, that is not enough. You should lightly hose down the bike and, with a bike cleaning solution, clean off all the dirt and grime. However, do not turbo spray the bike with a high-pressure hose. Just fill a bucket with cleanser and water and start from there. Water is the bike’s number one enemy so after cleaning and rinsing, you must dry it thoroughly. Pay special attention to the chain and the cassette by cleaning off all of the grease with a good degreaser.

Lubricating Your Bike

Once clean, then you can lightly lubricate. In general, you lubricate wherever metal parts move against each other. Too much oil, as I mentioned above, can damage the moving components by attracting dirt, and other particles and making the surfaces sticky thereby slowing them down.

The chain is the primary moving part of the bike and needs the most attention. If you don’t have a bike stand, lift the bike up a little by the seat post (just under the saddle) and while backpedaling add a few drops of oil. Next lube the front and rear derailleur assemblies including their pivot points. Again, you’d have to lift the rear wheel off the ground in order to backpedal the bike and add oil while the chain is moving. These are the components that you should check regularly. Some other parts that will need occasional lubrication include the brake and shifter levers, brake assemblies, and pedals.For details on the bike parts mentioned and how to lubricate them, have a look at Intown Bikes “How to Lube a Bicycle”

Keep Your Bike Inside

So this is one of the things the bike shop folks will tell you. If you are not riding it, keep your bike inside always. No exceptions. You want to keep your two-wheeled friend safe, dry, and away from the elements when you are not using it. And keep it somewhere where it is completely out of the way from being run into, banged, or just overall jostled and manhandled.

Handle with Care When Traveling

While in 2020 this may not be the most pressing issue, we are all dreaming of the day when we can pack up our bikes and head somewhere foreign and beautiful for a long cycling trip with friends. Hopefully somewhere with delicious coffee pastries. 

If you must take apart your bike in order to put it into a bike bag, take care when disassembling and assembling. If someone else will be doing it for you, I say be present and learn how to do it yourself. It’s not difficult, seriously, and then you no longer have to rely on someone else (bonus!). A bike bag will come with ties or some sort of structure to fasten in your bike, but don’t assume that is enough. Have plenty of foam to insulate your bike against shock. This is your bike we’re talking about – it needs extra love!

Even if it’s just a journey in the trunk of the car and removing the wheels is all that’s necessary, be careful with the parts. Don’t shove, smash and mash everything in there until everything is in tight. You can’t treat your baby like that. Use care, and have foam or soft material to cover and protect your bike.

While Riding Your Bike

Use Caution When Riding

I know there are those who would absolutely disagree with me on this, but, it’s called a road bike. Keep it on the road where it belongs. Yes, there’s no doubt that a good-quality road bike is durable and can take a little battering. If we watch races like Paris- Roubaix or many others that are similar, we see the pros speed across old rough cobblestones on road bikes and they manage to finish just fine. I’m not saying it’s not possible. I’m saying it’s not a life extender for your bike. Avoid potholes, rough roads, dirt roads, and anything that looks like it requires a dirt bike or a 4×4 vehicle. (This is also all the more reason to invest in that gravel bike you’ve been eyeing up!)

The Checklist

Here is a suggested checklist of things you should do at certain intervals of time. It’s also at these times when you can determine if you need to see your mechanic for repair or more thorough maintenance. For more detail on getting to know your bike parts, check out these helpful videos. GCN’s “Anatomy of a Bicycle” or Bicycle Lab “Basic Road Bike Maintenance”

“So just how long is all of this supposed to take? Don’t you know I’ve got training to do!” Well, that’s what I would ask. Just 10 to 15 minutes, possibly less, before and after a ride and you will keep your machine running smoothly with very little drama. And isn’t that what we really want in the end?

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Bike Maintenance Checklist

Before You Ride

• Correctly inflate tires to the appropriate air pressure before each ride.

• Check brakes and brake levers

• Make sure the chain is clean and lightly oiled

• Check wheels and wheel spokes for tightness

• Check shift- levers and derailleurs Post- Ride

• Clean and inspect tires for any embedded debris or tears

• Check tires for straightness

• Wipe down bike frame

• Clean bike with soap and water

• Wipe down bike chain

Weekly

• Wipe down chain rings, cassette and derailleur pulleys

• Check brake pads

• Check brake and gear cables for rust or fraying

• Check pedals and crank to make sure they are tight

• Listen to your chain turning through the gears when you lube it. It should be
  silent and shift gears easily

Monthly

• Degrease and lube drivetrain

• Check chain wear

• Check that wheels are true and straight

• Lubricate brake levers, derailleurs and cables

• Check and lubricate bike cleats (if needed)

• Check the bolts such as those in the seat post, handlebars, brakes and gears

Annually 

• Take it in for a professional tune up

A Three Week Tour of Self Discovery

I’m in the Pyrenees, four kilometers from the summit of Col de Tourmalet and my head is hanging low. I’m so tired that I feel as if I am engulfed in a haze. Everything hurts and there is still so far to go. My mood is beyond low and it feels like my legs are barely making a dent in this climb. It feels like time is at a standstill. 

“Gauche, droite, droite, gauche reveil! Left, right, right left, wake-up!” 

I am fading fast on this stretch where to the right of me is a steep slope heading upwards and to my left is a steep slope heading downwards with views of a beautiful green valley below. The narrow road feels like it’s barely carved into the mountainside. As I pedal, I suddenly notice little furry ears to the left of me. 

“What the hell? Am I hallucinating?” 

The ears come closer and closer, and I make them out as llama’s ears. There is a little group of llamas climbing up the side of the slope approaching the road. 

“I am not hallucinating!”

I pedal onward, still not completely clear on what’s going on, another group approaches from the right but is moving downhill even faster toward me on the road. I scream out as I speed up to get past them before they come out onto the road in front of me. Phew! I made it. I get past them and look ahead to see what I can only describe as a shit storm of activity going on only a few meters in front of me. There are camping cars along the road, and people gathering to cheer us on, but they were now the least of my concerns. Suddenly other life forms were making an appearance right before me. Cows strolling across the road as well as the odd pack of llamas crossing or even just hanging out in our path. 

“Oh for fuck’s sake! Oh God, I just want to finish these four little kilometers – well by now less than four, it’s probably more like three – in peace without running into livestock and damaging my bike.”

In July of 2018 I cycled the Tour de France route one day before the professionals with a group of amateur French women who call themselves “Donnons les Elles au Vélo.” In English it’s a play on words meaning either, ‘give wings to the bike’ or ‘give “her” to the bike.’ We just refer to them as “Les Elles”. I wasn’t accepted to be on their team, but with their permission,  a small group of us decided to do the whole thing with them anyway.

During those 3 incredible weeks, which were an adventure of a lifetime, I celebrated turning 50. It was one of the hardest physical and mental challenges that I had ever completed and its rewards were unfathomable. In the throes of tackling the challenge of cycling a little more than 3,300 kilometers over the course of a 24- day period with a group of women easily 20 years younger than me, I forgot about who I was supposed to be and was more focused on who I wanted to be.

So just what’s my story anyway? I’ve been an expatriate for close to 20 years and am currently based in France. I am a life abroad coach which means I help people live and work abroad. I am also a triathlon coach and multiple Ironman finisher.

Getting started in triathlon training is how I developed a love for cycling. Deep down I’m a runner and, while I’ve done many marathons, I was apprehensive about riding the bike outdoors as a form of training. It just seemed so complicated and dangerous. Aside from actually knowing how to ride a bike, I had to learn everything; clipping in and out with bike shoes, eating and drinking on the bike and even standing on a climb. But once I got started, I couldn’t stop thinking about it. I wanted to improve, find the best gear and keep discovering beautiful places to ride. Cycling completely transformed my life and allowed me to see the world differently.

The summer prior to my adventure, I was watching the Tour de France and every day they would show a very short segment of “Les Elles” cycling the entire route one day before the pros with brief highlights. Watching these women, I thought to myself, “if they can do it, I can do it… probably.” I entertained the idea often and shifted from thinking how cool the experience would be to thinking of how uncomfortable and brutal it would be. 

In the fall of that year there was a call for applicants, I seemed to fit their requirements so I applied nervously. My application was rejected, but I didn’t let that deter me. It fuelled my fire to find a way to make this journey happen. I wanted to know just what this 50 year old body was capable of. Could I really do this?

Thanks to Facebook, I was able to connect with other women who, like me, hadn’t been accepted to Les Elles. We contacted the team and, with their permission, planned to cycle the entire route with them using our own support and funding. We ended up being a team of 4 and cycled with the group the entire time. 

On the last day of the three we journey we rode into Paris for one lap on the Champs-Elysees. It was a beautiful Saturday afternoon, and the world-famous boulevard was bustling with cars and tourists. We did not have the luxury of the road blocks, fanfare, and police support that is granted to the male Tour de France riders as we headed towards the chaos of the iconic final stretch.  That small stretch of road was one of the most traumatic yet exhilarating experiences of my life. At certain points I was convinced I’d be struck by a car, but in the energy of that moment I felt so fully alive! Every part of my being was vibrating. My brain was flooded with emotions, but what I felt most was an overwhelming sense of gratitude. 

For the past 10 years I have struggled with depression. One of my tools in the battle against this illness is endurance sport. I know that exercise will never make my depression go away completely, but during these three weeks I realized that living in the moment, even the ones where my body was screaming from exhaustion, kept me happy. 

As much joy as it brought me on this journey, I know that living in the moment isn’t easy. When I took on this challenge, I realized it had no apparent relevance to advancing me further along in other areas of my life; I wasn’t going to earn money and finishing wouldn’t solve any of the problems I had. Or so I thought. I couldn’t really explain why I was doing this, I just had to do it.  What I’ve learned from this experience is that adventure helps you reach your goals, even if the adventure has absolutely nothing to do with what you hope to accomplish in the future. A true adventure forces you to live in the moment. It gives you more clarity and vision on your current state than overthinking, analyzing and obsessing ever could.

My message to you is that endurance sport and adventure can transform your life. By pushing yourself past your limits you position yourself to overcome fear, leave your comfort zone and gain confidence.

Bike Packing for Triathletes: A Guide for Triathlon Training in the Wild

This summer I have decided to venture into the world of bike packing. I am not an expert on the subject but I am an exponentially curious newcomer. So why listen to me? I am going to take you along on my adventures and hopefully some misadventures while I wade through all of the information out there on the internet with the hopes of providing you with the most succinct advice possible for combining bike packing and training. I see bike packing as a combination of biking and camping as well as a way to have a real adventure with very few rules. Just hopping on your bike to go wherever you feel, stop wherever and whenever you want and explore independently is a very compelling concept. 

Like anything worth trying, the subject is vast so I plan to break things down as simply as possible. I will also focus mostly on bike packing as it pertains to triathlon training. Therefore, I’ll spend more time discussing bike bags for bike packing as opposed to panniers. As the name implies bike packing bags are usually what comes to mind when we hear bike packing. In this first installment I offer suggestions to getting started.

The Bike

First and foremost is the bike. Before I cover the types of bikes, I should say that really why not just start out with a bike you already own. There’s no need to spend a lot of money at the start. Use the bike you are most comfortable on and make a few adjustments such as getting a more comfortable saddle. Or for example, if it’s a road bike, depending on the terrain, it may just mean buying wider wheels to support a wider tire. 

First think about where you plan to ride the bike, mostly meaning what type of terrain. Then consider some of these options. 

Road bikes are meant for speed so they will be lightweight, stiff and mostly intended for carrying the weight of the cyclist. They are designed to be used on smooth road surfaces. 

Gravel Bikes are versatile and lightweight. If you will be riding on a variety of surfaces such as dirt roads, gravel and paved roads this might be the ideal bike for you. 

Mountain Bikes are designed for going off-road. Almost any mountain bike would make a good bike packing bike. If you will be mostly off road on single track terrain, this is the best choice. Single track is a mountain bike trail that is just the width of the bike as opposed to a road wide enough for a 4×4 vehicle to pass.
Touring Bikes are meant for carrying heavier loads than just the cyclists’ weight so they are stronger and more comfortable with more stability.

The Gear

So the goal is to have fun rolling on the bike not being loaded down with stuff. Therefore it’s needless to say that we are looking to pack as light as possible. First up is what are we going to put our things in, where are we going to put them on the bike and decide which options are best for what adventure we are planning. 

Bags, Packs and Racks 

There are two distinct styles when considering how we are going to carry our gear on the bike. One is panniers and racks and the other is bike packing bags. 

The more traditional method is attaching racks to the bike and then attaching panniers which are bags to the racks. You could potentially have two panniers in the rear and two on the front, but most often it’s two in the rear. Racks and panniers are often associated with bike touring for longer trips with heavier gear and more of it. You’re more likely to be riding on smooth roads. The setbacks are you are less aerodynamic so more challenging to maneuver on trail routes and racks can easily break if you have a fall. 

The other method which as I said I will focus on the most in this article is using bike packing bags. This is when you attach the bags directly onto the bike. The main options for placing packs on the bike are 

1) Under the seat post. In general put softer things in here such as a sleeping bag, extra clothes etc. If you have a heavier item, put it in the bag first closest to the saddle. You want to minimize movement of the bag once you start rolling. Be sure to get a bag that is either waterproof or has an inner bag that is waterproof. Put things in here that you won’t need during the day while you’re riding. 

2) On the handle bars. Again put softer things in here that you won’t need while riding such as a tent or shelter, sleeping extras or clothes. Finding just the right handlebar bag can be tricky because you don’t want it too big or too heavy as it could interfere with the handling of your bike. 

3) On the frame is where you would put your heavier items such as cookware, food items but also things you may need easy access to while riding like a map or rainwear. 

4) Tube top bags for smaller items that you would need while riding such as a phone, fuelling or money.

Find the perfect bag for your next adventure at Kulie Bags

The biggest advantage with bags is the streamline fit. I rode with a rather large bag under my seat and was amazed at how easy it was to handle the bike while both climbing and descending. You don’t have to worry about the breakage if you fall and it sort of forces you to pack light. Which leads to some negatives as you will need to limit what you carry and you will have to have a packing strategy; you can’t just smash it all in. It can be harder to remove the bag from the bike. However now there are newer models that have a bag within the bag so that you can take the inner bag out with your things and leave the outer bag or shell on the bike. 

If you are going to be going on rugged terrain, single track trails, or plan to be doing serious climbing and descending, the bike bags are probably your best option. 

The Check Lists

Now that we’ve discussed bikes and bags, it’s time to talk about what we’ve going to take. I have included checklists as it all depends on where you want to go and for how long. It goes without saying that there’s a lot of stuff we may want to take to provide more comfort but as we must ride with our belongings all day, limits are naturally imposed. So when looking at the lists, remember that the lighter the object gets, the more expensive it will be.

Camping Gear 

• Sleeping mat

• Sleeping bag, Quilt or Hammock

• Shelter- Bivouac (bivy) shelter, Tent or Tarp

Cooking Gear

• Titanium mug

• Stove

• Lighter

On the Road

• First aid kit

• Map- Phones and a GPS can malfunction

• Power bar recharging unit

• Bike hand pump

• Bike multi tool

• Tire levers

• Spare inner tube

• Head lamp (can also be used when camping)

Tri Gear

• Lightweight running shoes

• Tri suit (for the run and swim)

• Swim goggles and a cap

Planning an Itinerary

Here are some lessons learned for planning following my most recent trip. 

This summer I intend to cycle on the roads on my road bike in the region where I live, which is Herault, France. Herault is a department in the region of Occitanie. We are sandwiched between mountains and the sea. My goal is to cycle to some of the most beautiful places in the region, run on the nearby trails and swim either in lakes or the sea. Note that I will be couchsurfing. Yeah, I know, it may seem like cheating but with all the running and swimming, I need a real bed and hot showers. This method suits my goals in training for an Ironman come September. I need to be well rested and not have to worry about transporting food and water in order to follow a real training plan for the swim- bike- run. I’ll be carrying one 10 liter saddle bag. 

My itineraries are based on where I can find steep climbs, trail running and open water for swimming. First up is Lake Salagou and Cirque Navacelles about a 4 hour bike ride away from Montpellier where I live. I’ll be staying about 3 km from the lake with an interesting lady named Isabelle. 

Day 1

I cycle to her place. Even though it’s only a 3-1/2 hour ride, I’ll be taking a detour to Saint Guilhem-le- Desert for a nice little climb making it a 5 hour ride. Climbing and descending with a full saddle bag was no problem at all. It had very little effect on my climbing time and even though there’s a fast descent with switch backs there was no problem hugging those curves. 

Day 2 

I’m up and out early to do the tour of Cirque Navacelles. A cirque is a natural amphitheater-like depression formed by glacial erosion and to do this loop alone will be 2000 meters (6,500 feet) of climbing. Yes, it’s beautiful here but the purpose is to get in some tough climbs. Thunderstorms are predicted for the afternoon so I was sort of in a rush and even still by the time I descended into the cirque, I knew I’d possibly get caught in a storm if I completed the entire loop. I still have training to do so I decided to turn around and climb out of this 3 km long stretch of road at a 12% incline and I did it twice. Hill repeats are your go-to strength training when out on the road. One couple at the bottom and a gentleman at the top asked me if I was sick. Seriously…. I responded yes with a smile and continued on fast to beat the storm. Later in the day I had a 1500 meter swim in Lake Salagou. 

Day 3 

I planned an easy ride around the lake just to spin the legs and find a local bike shop. I wanted to pump the tires well before tomorrow’s long ride back home and indeed it was easy to find. Late afternoon was a trail run amongst the red rock which the entire lake region is composed of. This was followed by a quick swim in the lake and then a short run back to home base. 

Day 4 

I returned home and of course I took the scenic route which took me 4-1/2 hours. In the four days I cycled a little over 360 kilometers, ran 15km and swam 2500 meters.

In planning an itinerary for wild triathlon training here are my tips: 

∙ Choose locations where it’s easy to do all three sports. Finding spots with hard climbs is great because climbing will always make you stronger and when in a pinch do hill repeats. 

∙ However you do it, you will need a good night’s sleep and to take in good quality food in order for your training to be productive. Couchsurfing, home stays, hotels, etc. can be useful in achieving this, as well as lightening your load on the bike.

∙ Ensure there are local bike shops in the region where you’re headed. You never know what could happen. 

∙ Have a rough training plan and stick to it as best you can. If you’ve been in the saddle all day it’s easy to talk yourself out of swimming or running. In that plan, while you will definitely have hard day,s try to include some easy days in which you cycle on flat or flat-ish roads. 

∙ Don’t get too crazy with the cycling distances from one point to the next until you know how much you can handle daily. Have itinerary options in case of storms, road work or detours. ∙ The key to riding every day is to literally ride every day and if you alternate intensity and distance you’ll find after the third day, it becomes easier to get out there even if you’re tired.

Hone Your Bike Handling Skills

Spring is here and you may be ready to go outside and explore. As such, now is an excellent time to work on your bike handling skills. Bike handling skills do not come naturally and have to be practiced over and over. It’s true that if you’re a beginner, there is a lot to work on but I would also say that even intermediate cyclists probably have an area or two that they could improve. I have a list of things that should be tackled mostly for true beginners but this list could be useful for those with some experience as well.

Clipping In and Out on Both Sides

Clipping in and out of pedals is the first thing that many new (and even some not so new) cyclists dread. Acquiring the skill of clipping in and out of clipless pedals can be a real mental obstacle for those starting out. Some even decide to just stick with the sneakers, but I encourage you not to resign yourself to that option. Just so you know, this advice is coming from someone who was absolutely terrified of the first set of brand new bike shoes and clipless pedals I purchased. I understand you; you don’t want to fall. As adults, we’re not used to falling like we did when we were kids on the playground.  It’s only logical that we would want to avoid it at all costs.

With road cycling, there will always be inherent risks and falling is one of them. Sooner or later you will likely make some unintended contact with the ground. Having your feet firmly attached to your pedals may, at first, provoke a fall or two. But practicing clipping in and out of your pedals on both sides will help you master the skill and actually ride more safely in the long run. Below I have a few tips to help you get comfortable with the action.

First, remember the benefits of bike shoes. Being clipped in allows you to pedal more fluidly and efficiently on the bike as you can maximize pulling up on the pedals as well as pushing down. This is as opposed to using flat pedals where you are just pushing down. Along with a proper bike fit, being clipped in will keep your feet and legs in the correct position to prevent injury and pedal efficiently. Also, there is no risk of your feet slipping off the pedals. No matter how much the idea scares you, you should strongly consider cycling shoes. If not, you’re not getting the maximum potential out of your bike or yourself.

So how can we get good at clipping in and out you may ask? Practice, practice and more practice. Really the majority of the problem comes from just remembering to clip out when you stop. First off, just being on the home trainer and regularly clipping in and out will help you remember. Also when I started I put a note on my handlebars saying “Clip out”.

If you keep forgetting and in turn falling, hold on to how you felt the last time you fell simply because you forgot to clip out. You were pretty angry, frustrated, maybe a little embarrassed because you fell in front of others? Hold onto those feelings because that should help you to remember.

If you’re getting used to remembering to clip out when you stop, but occasionally you unintentionally fall to the opposite side (I hate it when that happens!), here are a few tips that I find helpful. If you are going to unclip your right foot first, turn the handle bars a little towards the right to help nudge you over to the right. For the left foot, tilt it to the left. 

If the road is off camber, or sloped to one side, the safest way to unclip and dismount is towards the uphill side. This may seem counterintuitive at first, but this technique puts your centre of balance above the bike and gives you a greater standover height above your top tube so that you can plant your foot firmly without slamming your crotch – which, trust me, is not fun. So if the road is sloping down to the left, turn the handlebars slightly towards the right, unclip your right foot and lean into the hill to step off. 

Everyone will fall from time-to-time, and it’s not the end of the world. The more your ride, the easier this will become.

Eating, Drinking and Riding in a Straight Line

You definitely want to be able to eat and drink on the bike while rolling in a straight line. For a long time I really couldn’t take either hand of the handlebars. Then gradually I could take my left hand off and finally could reach for food, water, etc. But you have to practice each time you ride or else it will take forever to do this. Of course, start gradually; just try to ride with one hand hovering over the handle bar. No tasks yet, just keep working on pedaling with one hand. Work on scratching itches as they come or wiping the sweat off your brow. Once you can do that somewhat confidently, try to eat then try to grab the water bottle.

It’s really putting the water bottle back in correctly that’s the most challenging so before water bottle practice, practice being able to look down for moments at a time without going off the road. At first you’ll need to look down in order to get the bottle in the cage. Then try taking the bottle out and putting it back in correctly. And remember that when doing this it’s most important that you don’t fall or have an accident so if you have to grab both handlebars, forget about the water bottle and grab both handlebars.

The other tip I can offer is more mental. Remember, really it’s not the arms or hands that guide the bike. It’s all in the hips. As soon as you master control of your hips on the bike, you’ll be able to do all sorts of crazy things on the bike – like sit upright and eat with both hands!

Riding in a Group

Riding in a group is a great way to get to know local roads, meet new friends, and learn from other cyclists. You don’t need to be an experienced rider to join your local group ride, but there is some etiquette and a few unspoken courtesies that you should know. Before you go on a group ride, you should be somewhat comfortable riding on the road and in traffic, as well as comfortable eating and taking a drink from your bottles without swerving or slowing down. 

I personally recommend staying towards the back when first starting out. It can be hard to see too far in front of you, and the more experienced cyclists will have the reflex to point out potential hazards to avoid. If you can, it’s proper etiquette to mimic what they do to pass on the message to the people behind you. 

Spacing in a group can be tricky to navigate when first starting out. You want to stay somewhat close to the person’s back wheel in front of you, but also allow yourself enough space to react or slow down to avoid a collision if you need to. This may mean giving yourself slightly more space at first, then as you get more comfortable in group rides you can start to ride a little closer to the person in front of you to reap the benefits of the group draft.

Cornering

Here are some keys when cornering: 

1. Look where you want to go. In general, in life as well as on the bike, if you focus your eyes on the very thing you want to avoid, you’ll hit it. Look where you want to go and if possible look farther ahead to where you’d come out of the curve. You want to 

2. Break before you reach the curve, not while you’re in it. Once in the turn, stop pedaling and lean your bike with your body. Your outside pedal should be straight down at 6 o’clock

Climbing and Descending

Climbing on the bike is pretty straightforward but I have a few tips that could aid your performance. Anticipation is key to climbing, knowing when the hill begins or starts to get steeper will allow you to shift into the appropriate gear as you reach the climb. Your gears are your friend in this effort so we want to be good to them. That means, as best as you can, switch to an easier gear just a little before you need it. You want smooth gradual shifting that allows you to maintain a comfortable cadence. Always think about economizing your energy, work on keeping a cadence between 65 to 80 rpms while climbing.

Also under the heading of anticipation is pacing yourself. Don’t go out too hard and too fast. Pace yourself so that you finish strong. It can help to know the facts on the climb you’re going to do. It’s not always possible to get every bit of information, but some helpful things to know include the length, and if there are any steep pitches or corners along the climb.

Stay in the saddle the majority of the time. For abrupt gradient changes or a brief burst of speed you can stand up out of the saddle to get an extra bit of power. It is true that once you stand you do go faster but it never lasts long, as this also takes a lot more effort. The most efficient position for climbing is seated, with a slight lean forward toward the handlebars. Also, try to keep your upper body quiet and focus on making the legs do the work.

Whenever possible, go wide around the corners which are normally a bit flatter than if you go on the inside. 

Descending a hill can be scary if you are new to cycling. Having a proper body position can help you maintain control of your bike and gain confidence on descents. Shift your hips back slightly on the saddle, keep your elbows slightly bent, and cover the brakes so you can slow down when you need to. If the hill is steep and you are coasting (not pedalling), keep your pedals level with equal pressure on both feet and your heels down slightly. This will help you to maintain balance and absorb any small bumps in the road for a smoother ride.

The more you do something the better you get, the more confidence you have, and the more likely you’ll keep doing it. So first, choose two or three descents that scare you just a little but aren’t too steep and go down them as much as possible. Know every nook, every hole and every section of those descents. Once those are no longer scary, find a few more that are steeper and do the same thing. Then repeat the process until you have a good repertoire of hills to go down where you feel confident. Next, go back to the now easy descents and work on keeping low so that you are more aerodynamic so you will go faster. Keep pedaling the legs. That helps you flush out the lactic acid build up for recovery as well as if there is wind, pedaling keeps you more stable on the bike. And remember to look further ahead to where you want to go. Once you’re speeding down those, move on to the harder ones and try to go down those faster. Aiming to go down the descents you know like the back of your hand as fast as you can gets you comfortable with speed and will help decrease your fear of descending.

I know firsthand how scary getting started on a road bike can be. The road to riding confidently is long but rewarding if you stick with it; that taking up cycling is one of the best things that ever happened to me. It will change your life if you let it.

Create a Productive Mindset: Harness the Power of your Mind to Optimize your Training

When I was training for my very first Ironman in Nice, I signed up for a training camp with a coach who did specialty camps on site so that we could train on the exact swim, bike and run courses of that said race. The Nice bike course is quite demanding with a lot of long climbs and steep switch back descents. During that camp, I was the only everything; the only woman, the only black person, the only American…well I was really the only foreigner. Everyone else was French. In my life however, all of those things were just business as usual – I’ve been living in France for close to 17 years now.

I did notice upon my arrival though that, while the majority of men were friendly and helpful, there were a few who made it clear that I did not have a place in a camp such as this. I found this interesting as later on I learned that except for maybe 3 participants, everyone else would either be doing their first Ironman, just like me, or not even that. Some just wanted to do the camp to see what’s involved. Overall, it was a good experience and I learned a lot but the occasional micro abrasions got me down at times. Isn’t it odd how we can have an overall positive experience but still dwell only on the very few negative inklings? The brain is a complicated organ.

At any rate, fast forward a few weeks when I’m at the peak of training with very long bike rides planned which would include some steep climbing. I was at a point on the route where I was supposed to continue on; I still had 50 kilometers left. But I could have just as easily made the next right hand turn to descend back down to my place and call it a day. I was fantasizing about a hot shower and a huge omelet with potatoes. Oh how I just wanted to stop. “I mean after all, I’m not getting paid to do this. Why the hell am I doing this” I asked myself yet one more time.

And then like magic, the little men (they were all a lot shorter than me) that weren’t so cool to me on the training camp popped into my head. “Yeah, you might as well quit, a race like this is harder for women. That’s why you see so few doing it” One said. Then another said, “Yep, you’ll never finish plus the descents are pretty tricky. You could end up falling in a ravine or something.” And of course you know what happened; I finished the intended training route that was planned for the day. And on race day, it’s in small part thanks to those little men that when I was ready to stop, and there were moments, that I allowed them into my head to push me though. I had to prove those little fuckers wrong after all, right? So I inadvertently took some negative moments, turned them around and used them to push me towards the end goal.

What’s my point? Races are already being postponed or cancelled and while there is a little flicker of light at the end of the tunnel, we are far from back to normal. A lot of plans are still on hold and, well, maybe we’re sick of people telling us to be positive. If you’re tired of trying to stay positive and you’re feeling just as stuck, then stop being positive for a while. We are in the midst of a pandemic and a lot of us are just burned out. It’s okay to say to yourself, “I’m not doing all that okay.” If your heart isn’t into being positive, it won’t work for you anyway. It’s normal to not be positive all the time. And honestly those special people who appear to be positive all the time, well don’t they irritate you? Just a little?

So fine, if we are not going to be positive, what are we going to be instead? No, we are not going to be negative; we are going to be productive. Often, just being active helps alleviate anxiety and keep you focused on the things that matter most. Here are the keys in my humble opinion that would apply to training, racing and life.

Focus On What You Can Control

So what is it we’re told as a race approaches and we’re starting to get nervous? Maybe we are stressed out because heavy rain is predicted on race day or nervous about a hectic swim start. We might hear the phrase, “control the controllables” So basically only focus on the things you can control. And often when we do that, already we feel better because we are taking action. Taking action over our fate will ease some anxiety. Second, it takes your attention away from stressing out. Third, maybe something productive can come out of it.

If COVID-19 has shown us anything, it’s that there really are no guarantees and really, we have no control over anything except for our actions. So yes, my A- race has been postponed. I’m happy that at least it wasn’t cancelled. Plus, I haven’t been swimming due to closed pools, the postponement gives me more time to prepare for the swim leg. If something is cancelled or postponed, think of other things you can do to be productive.

Try Something Different

“If you want something you’ve never had, you must be willing to do something you’ve never done.” – Thomas Jefferson. 

If there are certain things you’ve always done a certain way but they are no longer working, try something different. Examine a different approach or wilder still, do something without much thought. We humans tend to over analyze everything. Why not just try the first solution that comes to mind and see what happens. After all it’s only life; don’t always take things so seriously.

Harness In Your Self-Talk

I know, we hear “self-talk” a lot but it’s true that how you talk to yourself is very important. Yes, the brain is amazing but it is also highly susceptible to suggestion. For a while there was this saying going around that the brain doesn’t notice the difference between reality and imagination. That can be argued, but there are certain areas where your imagination or rather what you tell yourself can become your reality even if it’s not true. If you say the same things to yourself over and over, your brain will find supporting evidence to strengthen that suggestion and you will begin to believe it.

Speak kindly to yourself. If there’s something you’re not good at for example. Don’t say, “I suck on the bike.” I know it’s tempting but that line of thinking will get you nowhere. On the other hand, don’t lie to yourself and say, “I’m great on the bike.” Rather say, “The bike is my weakest discipline but I’m working on getting better by finding a coach, riding with slightly better cyclists and asking for advice. It will come along.”

Or take the mean little men on my training camp; the truth is the bike really wasn’t my strongest discipline and I could have listened to them and reinforced the belief that I am just not a good cyclist. Instead, I unwittingly reframed the situation and used their negative remarks to get me angry and in turn used those feelings to prove them and myself wrong.

Breathe

When you feel like things are out of your control and perhaps they are; breathe. The lungs are probably the only organ that can function without us being conscious of it but at the same time we can take over control of it (breathing) whenever we want. It just takes awareness. Deep breathing helps you relax by slowing down your heart rate, regulating your blood pressure and lowering cortisol, the stress hormone released into your system. All of this allows you to calm down or remain calm so you can focus on the tasks at hand.

Take slow, deep, belly breaths when you feel overwhelmed. Take slow deep breaths anytime; even now while you’re reading this.

Acceptance

Acceptance doesn’t mean to give in but there’s a certain point where we have to face facts in order to move on. Don’t waste time psychologically fighting a losing battle. Often we have to accept a situation as it is. The faster we do this, the faster we can find other solutions or alternatives. And there will always be other solutions. It just takes patience and a calm head.

As I mentioned earlier, it’s okay to not be okay. Acknowledge it, say it out loud or tell someone who cares. Just that admission alone could help put you on the road to asking yourself what you need to happen to be okay. Acceptance can quite simply be, recognizing that your needs are not being met and what must happen to feel better again.

Always Look for Opportunities

When things aren’t going to plan or are even going pretty rotten, try to find the opportunity in the situation. It doesn’t always work but I find comfort in believing that everything happens for a reason. What is this situation telling me? How can I use this situation to make me a better or stronger person? Work on reframing how you see the situation. All obstacles and adversities are meant to challenge you. And let’s face it; they never happen at a convenient time. It’s always going to be a pain. Rise up to the challenge and ask yourself, “How can I turn this situation around in my favor?”

Focus on the Little Things & Celebrate All Successes

This is coming from someone who has been obsessed with chasing after happiness for too long. I can now say that I’m not sure that we’re even supposed to be happy. Forget about a long term uninterrupted sensation of happiness and don’t let a lack of happiness stop you from focusing on what’s important to get done. Rather focus on the little joys during the day. When I’m not particularly interested in getting out of bed, I think about the delicious hot coffee with whole milk that I’m going to have. Yes I said with whole milk. And of course, celebrate the small victories and successes. Search out the small bits of happiness every day. Those little bits add up and in return bring you more happiness.

Establish a Routine

I’ve said this before on other topics but humans need a routine. It’s how we maintain productivity. But it should be a good routine that enhances your performance. If you dread the actual routine then you’ll be less effective. If you are working at home it’s more of a challenge but even more important to maintain a structured day. The routine I’m referring to means making a weekly/ monthly plan and adding start and finish times. To refer back to my suggestion above, fit in the small little things that make you happy, give you something to look forward to and something to celebrate every day.

Be Kind

Lastly, try being nicer and more patient with others, including strangers. The “small random acts of kindness” advice is underrated. If you don’t believe me, test it out for yourself. For one week, every day make an effort to do something nice for someone else. It feels good and it makes you want to contribute more. It restores faith in humankind, it offers the hope that many of us may have lost during this difficult time and it will indeed enforce a productive mindset.

How to Choose the Right Bike for your Training Needs

With so many choices of bikes and so much information out there, the simple project of buying a new bike can often become rather involved. But fear not, I have some straight forward advice about getting started.

First let’s start off with things to consider before you start looking. If you can answer these questions, that will help exponentially in choosing the correct bike for your objectives.

1. How much do you want to spend?

If the sky’s the limit then maybe a lot of what I have to say is irrelevant. However if you want the best value for your money then note the total amount you can spend. Then take into account all of the added equipment/gear you will need. This includes a bike fit, the pedals ( they are not included with the bike), shoes, helmet, clothes, gloves etc. Obviously the more expensive the bike, the lighter and more sophisticated it will be. But if you’re starting out, that’s not the most important thing at the moment. Seriously, don’t think that just because you spent a huge amount of money on a sexy tri bike that you’ll just hop on and go at incredible speeds. As Lance says, “It’s not about the bike.” First and foremost, it’s all about the ability of the cyclist. Which brings us to..

2. What is your current cycling level of ability?

Here, you have to be honest at least with yourself. If you used to cycle but haven’t in 10 years….that’s not exactly the same as someone who is currently cycling outdoors every week; at least not yet. If you are new to road cycling or sort of new, look for a “starter bike” which is a good quality bike that is not too expensive. I’ve got good reasons. First, there are a lot of people who decide that they want to get into triathlon, spend an enormous amount of money on a bike but after a year or so they find that either they’re just not into it (yeah, I know, what odd people) or more often than not they just don’t use the bike as much as they thought they would so they end up selling it. Second, if you’re newish, you’ll probably fall a little more than usual (fine, I’ll speak for myself) so an aluminum alloy bike might be better to start off with than a carbon fiber because it can take more of a beating. But I’ll get into that later. Third, let’s say you are indeed going out regularly and racing a bit, you can always level up your existing bike by buying lighter wheels and a lighter group set before having to buy a new bike. And last but kind of touchy- feely, once you get more experience on your starter bike and finally upgrade to a lighter sexier model, you will appreciate its features so much more than if you just skip to the badass racing bike.

3. What are your riding goals for the future? How do you intend to use the bike?

So why do you want a bike? Is it to get fit again? Participate in regular group rides? Is it to compete in races or do multi-day cycling events? These questions matter. But to start out if it’s to compete in triathlons then you’ve got more questions to ask yourself.

Road Bike vs Triathlon Bike

So first of all what are these magnificent creatures we call triathlon bikes or time trial bikes? Triathlon bikes are designed to put you in a forward position with a steeper seat tube, close to vertical, and when you are in the aero bars you are indeed in a more aerodynamic position to slice through wind. Most triathlon races are non-drafting which means you must ride individually and therefore cannot benefit from the peloton for protection from the wind. As such having a triathlon bike helps your overall time. This can make you faster than on a road bike.

Studies have found that using a tri bike during the cycle portion, “off the bike” run times decrease meaning a tri bike can help you economize for the run. When deciding whether to buy a tri bike or a road bike, it goes to my three basic questions. Again, just because you have a tri bike does not necessarily mean you will be magically faster overnight.

Here are things to consider. Tri bikes are always going to be more expensive than road bikes so it goes to your budget. Next, it definitely goes to your cycling ability. Tri bikes take some getting used to. You should already have good bike handling skills such as descending and overall being comfortable in most outdoor biking situations. You need some flexibility already and both physically and psychologically it will take time to adapt to a tri bike.

How will you be using your new bike? If you like riding with a group, know that most cyclists would rather you not be in aero position when rolling with them and for good reason. It’s potentially dangerous as you can’t see as well what’s coming up ahead if you’re in a pack and your hands aren’t near the brakes. How often will you be riding your tri bike? If you are only going to do a couple of triathlons a year, perhaps it’s best to start out with a road bike. Also what will the race courses you’ll be participating in be like? Will they be most flat, hilly, windy or involve serious climbing? On flat courses you will probably see the best results of what a tri bike can do for you. However, if there are real climbs and descents you might find you are more efficient on a road bike; even on an Ironman race course. The same goes for wind. People can have problems maneuvering on a tri bike in lateral wind on a flat course or steep descents. Now for cyclists with a lot of experience rolling on a tri bike, it probably won’t make that big of a difference. But if you’re new or newish, a road bike is probably your best choice.

The Frame- Aluminum Alloy, Carbon Fiber, Titanium or Steel

Aluminum or an Alloy

It’s probably the most affordable option of the four. It’s somewhat light weight and corrosion resistant. The down sides are it doesn’t absorb shock as well as let’s say carbon and aluminum tends to wear out more quickly over time. An aluminum bike or an alloy of aluminum and carbon is a great option for an entry level bike. Most brands will have a carbon high end model as well as an aluminum option being much less expensive.

Carbon Fiber

Carbon fiber is the lightest of the four and absorbs the shock of road riding. The downsides are it’s more expensive and if you get even the smallest of cracks, it’s no longer safe to ride. It can’t be repaired. In relation to quality with price, if you plan to get serious in the sport carbon is the best option for triathlon racing.

Titanium

Titanium is stiff, corrosion resistant and doesn’t wear out. Often you get lifetime guarantees with this product. It can be light and absorb a lot of shock well. The only downside is, as the material is rare, it is very expensive.

Steel

Steel is heavier and more expensive than aluminum and carbon. It is a durable material that won’t wear out. I would suggest steel more for a touring bike than for a triathlon racing.

Road Bike Groupsets

After the frame, the next thing you should be looking for is the groupset. The groupset is made up of brakes and gears. The three main manufacturers are Shimano, Campagnolo and Sram. Most bikes come with Shimano and that’s just fine. There is an enormous amount of talk and debate about these three products on the internet but forget all of that. The more important information that you need to retain is the gear ratios. So like everything else, they come in tiers; entry level, mid-range and top end. Logically, as you go up in price the equipment gets lighter with smoother shifting.

If you are starting out or not entirely in shape yet and you will be doing a lot of climbing, I would recommend an 11/ 32 cassette. (these are the little rings in the back)You’ve got a few more cogs which makes climbing easier. That said, if you are a beginner but won’t be tackling steep climbs and will stay on flat-ish roads with some hills then I’d say get an 11/28 cassette.

So you might be asking, “why not just stick with an 11/32 all the time? Yeah, I know I pondered this question myself when trying to make a choice. With an 11/32, as you change gears, there will be bigger jumps in speed from cog to cog. If you’re not climbing steep enough, you’ll feel it and things will go from hard to too easy and you will probably miss your sweet spot. Your sweet spot is the gear that corresponds perfectly with your ability and the gradient of the climb so that you can go as fast and as efficiently as you possibly can. A smaller cassette such as an 11/28 moves through the gears more gradually and is more efficient on medium pitched climbs. For the chain set (the big rings in the front) I’d recommend a 50/34. They make climbing a bit easier but they work just fine on the flats.

And remember, as you cycle more and get more experienced you can buy other cassette and chain set sizes to change up depending on what you’ll be doing.

Disk vs Rim Brakes

Rim brakes have been the norm for years, probably over 100 years, and its action is when the braking occurs on the outer edge of the rim of the wheels. While disc brakes are new to the road cycling world, they have been around for a long time on mountain bikes. Now all of a sudden we’re seeing disc brakes everywhere. Here braking force is applied on a rotor in the center of the wheel. In fact, now more than ever it’s difficult to find a new bike with rim brakes. It’s not so much the advantages of rim brakes that are in question but more the advantages and disadvantages of disc brakes and why we should embrace them. Disc brakes have more precise braking ability and they don’t heat up the rim of the wheel which can potentially cause a blowout on long descents. They also operate more effectively in wet weather. On the down side, disc brakes are more expensive and they are currently heavier than rim brakes.

It seems as though rim brakes are being forced out without much choice for the consumer. If you google “disc brakes vs. rim” you will find a lot of contradictory information and a lot of negatives concerning disc brakes. For example, some cyclists have reported that after crashing, their legs have been sliced by a disk brakes rotor. So yes they are labeled as dangerous. The thing is in a sport like cycling, people like tradition and often anything too bold is rejected at first. Tour de France riders refused clipless pedals at first, clinging to their beloved toe straps. There were once professional triathletes who laughed at time trial bikes as a race possibility in the beginning. Yes, there are a couple of downsides to disc brakes but for example, already, technology is advancing to make them lighter. And I’m guessing the little leg slashing thing will get sorted out; at least I hope so.

“So Gyl, which should I choose?” First know that you can’t convert between the two options so once you’ve made the decision, you’re committed. Weigh the three questions you’ve answered to choose your bike. If you are open go with the disc. If you are skeptical, look for shops that sell rim brakes.

Wheels

Any bike you purchase will come with rather basic wheels mostly to keep the price down on the overall purchase of the bike. They are fine to start out with. Most cyclists ultimately buy new wheels later on upgrading to something lighter and stiffer. Often wheels can end up costing more than the bike. When looking at the wheels, make sure there is a high spoke count which will make the wheel stiffer and look for a rim width of ideally 28 mm. The wider the rim, the more grip you’ll have on the road and you’ll potentially go a hair faster.

Women Specific Bikes

I have never ridden a “women’s bike” – just on a side note, anything that is labeled “just for people like you” I find suspicious. But in doing the research, I think I can clear up a few things; At least currently, the idea of a women’s specific bike means addressing the anatomical differences between men and women. So for example, a woman may need narrower handlebars, a smaller bike frame and a different saddle. That’s what a women’s road bike is proposing.

But no matter the gender, you will need to make adjustments to any bike, unless it’s custom, to keep you comfortable and as efficient as possible. So even if you bought a women’s bike, you still may need to buy a new saddle that works for you. I am pretty tall so I have never really had a problem with finding a suitable bike frame which is probably why I’ve never considered a women’s bike. And I think that is key. If you are “petite” you probably would benefit from a women’s bike. I think really instead of calling them women’s bikes, why not just have bikes in smaller sizes. There are shorter men who would probably benefit as well.

Online vs Local Bike Shop

So where are you going to buy this beast? There’s no doubt that if you search online you will find the cheapest deals but you never know exactly what you’ll get. Definitely order direct through the manufacturer if you’ll be taking the online route. Other than a lower price, there are a few downsides. You can’t test it out first and more importantly service after the sale is limited at best. When the bike arrives you will have to assemble it yourself. And you may find it’s not an ideal fit for your body. If you are an experienced cyclist this option will probably be fine for you. Plenty of folks order their bikes online and it turns out just fine.

But again for newer riders or even those who are experienced but don’t know much about bikes meaning, “I just know how to ride it and change a flat”, you should consider a good local bike shop. Once you have the bike, you’ll have questions, there could be small problems to work out with the actual fit of the bike and later on if you need certain parts, ordering directly from the manufacturer could take weeks before you actually receive them. Many top brands often have a back log on just about everything. Establishing a relationship with your LBS has countless benefits, just a little more expensive.

Bike Fit

In your budget, allow for a bike fit. Yeah, I know the added money is a pain and it could go towards an even sexier bike. But why bother to spend a ton of money on a fast bike if you are actually rolling 10% slower than your actual potential. As well as it could either end up agitating an old injury or contributing to a new one. A professional bike fit will maximize your efforts, keep you more comfortable on the bike and help prevent overuse injury to a certain point.

I hope these tips encourage you to take the big leap into the cycling world. As someone once said, “You can’t be depressed while riding a bike.”