Coaches & Athletes: The leading edge in Sport Science

Since I first began riding back in 2005, I've been told that Strength Training and Cycling don't go together.

"No good will come of it, you'll just put on unnecessary weight, and get slower" (not like I was fast to begin with, riding my Mongoose Hardtail MTB with slick tires to Group Road Rides).

I never liked that answer, and have been spending the better part of the last 10 years gathering information, trying new approaches on my athletes, and working to figure it all out. While I tell others that this is all done for the sake of giving my athletes the biggest competitive edge possible, that is only half true.

Innovators don't wait for the WHY to be proven. They are the ones ASKING WHY, and seeking the answer.
They don't look to the area that is illuminated, they look to where it is not. Where none have searched, or looked thoroughly enough.

From the age of 11, I've been in pursuit of trying to figure out how to "Train smarter, Not Harder" (thus my vision). And while there are a great number of athletes whom afford me the opportunity to help them, and apply my theories and knowledge to help them succeed, my true desire is to "figure it out". To appease my curiosity. To find the overall answer.

Just call me Curious George.

In the last 5 years, the pieces have been coming together exquisitely, and the current working theory has been helping the athletes I coach to a very significant degree.

The market has a smattering of books telling you "How to strength train for cycling", but really all they are doing is recycling old, behind-the-times information. These books tell you squats and lunges- movements that copy the patterns we have on the bike- will make you a better, stronger cyclist.

Unfortunately, they are selling you an outdated "top of the line car" (this car dates back to the 1970's...). While it WAS top of the line, and cutting edge way back when, it's severely outdated, and missing a lot of what we now consider to be standard...like say, air conditioning.

 1965 Mustang Fastback- a dream of mine to own some day.
Even if it is missing Airbags, AC, Automatic windows, power steering.....

Any and every Strength Coach knows that what we REALLY need, is to balance the joints of the body. Using Strength Training to regain a balance at the joints, and allow the athlete to have as few "energy leaks" as possible. AKA Helping the athlete move better, and with less risk of injury. Especially for those who are not professional racers- most of you our there reading this- who have full time jobs, a family, and other parts of their life they would like to enjoy.

However, in no small part due to the lack of updated information out there, many cyclists still cling to their guns stating that "strength training for cycling is a waste of time and energy".

The most common objection that I hear is "Show me the research/ evidence that what you're doing works." To which I point to the athletes whom I've coached...only to be met with "That's not proof enough for me. That is not scientific research!"

In years past I've argued with the individual, only to come away more frustrated, and with fewer words to share with the rest of the world.

What so many people miss, is that scientific research does not lead sports performance. Coaches and athletes in the field do.

To quote Joe Friel (www.JoeFrielsBlog.com) from his book "Faster after 50" (strongly recommend you read it!):

"Sports science has an especially poor record when it comes to paving new pathways in sport. It has nearly always lagged behind most of the important changes that happen."

True. So very true. Yet it seems, especially now days, that EVERYONE wants to see scientific proof FIRST.

I should know- I was one of those people.

Dr. Stuart McGill, Whom I had the pleasure of learning from in person, is one of the great
Sports Performance Innovators and Researchers of our generation.
He seeks out the WHY'S, and challenges what we think we know.

That was why I earned my degree in Exercise Physiology with a Specialization in Coaching: I wanted to know HOW to test what we did, so I could understand WHY we did what we did.

But in my 16 years of coaching, I've wised up to the Diamond that my coach gave me back when I was 16:

"Coaches and athletes will innovate, and do things they find help performance, and only after it's taken off, will someone at a university allow for the research to be done to see WHY it works. Coaches and Athletes are the cutting edge of Sports Science, not the other way around!"

From the Revolution of how High-Jumpers approached the jump, to the Time Trial Bars on the bike, the vast majority of advancements in Sports Science occur because of the Coaches and Athletes.

If you've read this far, it means you too are an innovator. You're looking for the best way possible to advance your performance, and enjoy the journey.

You cringe at the "Well, this is how it's always been done, so that's how we do it" mentality.

You disregard all the "smart athletes" who wait for the WHY to be proven. YOU Try new approaches that make sense to you, and are reasonable. (Within legal means, of course!)

Strength Training for cycling is far behind what the needs and demands for the sport have been, and are, for the athletes. But if you tune in to this blog, and the Human Vortex Training YouTube Channel (@HVTraining), you'll be privy to the cutting edge of Strength Training for Cycling Performance.

You'll be an early adopter. An innovator. Trying new things, and learning what YOU need to perform better.

Don't get stuck waiting for the research to come out and explain why.

You must unlearn what you have learned.
TRY.

1 SIMPLE thing that EVERY cyclist could do to help make themselves very FAST!

As I continue to coach sports, year after year the realization that it is the small and simplest of things that make the biggest differences to boost performance becomes clearer and clearer.

Seriously simple things.

While growing in the realm of Strength & Conditioning coaching, it's been returning to the simple movements that athletes often neglect (because they "don't like that exercise" or "What's the point of that small exercise, when I can move big weight?"), that makes the biggest difference in their ability to either tolerate training, or increase their capabilities.

When it comes to cycling, it's the simple things that no one ever seems to talk about, or teach.

The simplest (and Free) tools, are oft neglected, leaving you to put out way more energy than required
Think about how much EASIER group rides were after you learned how to properly pace line! (unlike this photo)

We all like to think that getting the most cutting edge wheels, or newest, stiffest bike will help us be faster and more efficient.... when really the thing that can make the biggest difference, is as simple as how we pedal the bike.

Yes. It really is that simple.

The next time you are out riding with a pro (or look at their power files), one thing that often slips by most folks, is that they pedal SMOOTH and STEADY. All day, everyday- That is of course except for when they are attacking, or putting the hammer down- and even then it's pretty damn smooth, and/or it hurts like you've never hurt before!

Yes there are natural variations during the ride due to topography, wind, traffic, etc, but for the most part, the pros are smooth and steady.

So why is it that so many cyclists, ESPECIALLY those who consider themselves serious competitive cyclists, continue to miss this FREE and SIMPLE thing that will make them so much better!?!?

Because we get caught up in the WMD-Weapons of Mass DISTRACTION.

We're sold by marketers telling us that this new frame set saves you 15 watts over a 40k TT. Or that by purchasing this new Grouppo that you'll shift smoother and faster, thus making you more agile on the bike.

It's the same problem I, and every other coach, has to battle when we try to tell a prospective athlete that by working with us, they'll get stronger, fitter, and faster- helping them achieve their goals.... but why pay for something you can't show off to your riding buddies, when you can get these SUPER STEALTH LOOKING WHEELS that all your riding buddies will comment on?!?!

And so it goes on.... Every rider I work with, it's an uphill battle to get them to understand the most simple, and basic concept in cycling: stay smooth and steady on the pedals, and you'll progress quicker than you can imagine.

"But the group I ride with hits the gas on every uphill, and coasts down every downhill!"

Do you want to be like everyone else in your group, or do you want to become the strongest one- the rider that people follow YOUR lead?

It's not easy, staying smooth and steady on the pedals- Try to do it for just 10 minutes on your next ride: keep your power +/- 5-10 watts for that time period (on similar terrain), without major surges or changes in pedal cadence.... It's HARD!!!

But it works.

If you live in a super hilly area like Western Pennsylvania, Invest in a triple chainring for your base training. Learn to pedal smooth and steady over each and every climb, keeping your power within the allotted range.

Forget the other riders in your group. If you want to really grow and become a faster rider, smooth and steady is the way to go-- and ESPECIALLY on your recovery ride days!!!

That is one of the many reasons why I absolutely LOVE the rollers for recovery days. not only do they boost bike handling abilities, but they also give phenomenal feedback on your pedaling, and whether you're staying smooth and steady.... or not.

But that's a post for another day.

Should you do Lactate Threshold efforts in your base period?

The Reason for Lactate Threshold Efforts within Base period

aren't exactly clear. Todays post is here to give you a clearer picture.

Picture CO Menachem Brodie

Every cyclist want to be stronger, to have more Watts per Kilogram, and to climb faster. So why do so many think that long hours in the saddle in base period are the key to this achievement?

It seems that even with all the advances that are made in the world of sports performance, that cyclists in particular have a tough time understanding the role of Lactate Threshold /neuromuscular recruitment in training.

What do I mean by this?

Many cyclist STILL believe that just by going out on their bike as many days a week as possible, at a low intensity will allow them to progress and get stronger. Unfortunately, this is a very 1970's way of training, and wastes much of the riders time, and resources ($, time, Energy).

While being out on the road CONSISTENTLY is an absolutely vital piece of becoming a better cyclist, one of the very many things that one must focus on, is increasing the neuromuscular connection. How do we do this?

There are a few ways that one can increase the Lactate Threshold/ neuromuscular connection. But first, let's get into what exactly the neuromuscular connect is.

Malcom Gladwell talks a little bit about the neuromuscular connection in his book "Outliers: The story of Success". In the book he talks about the time practicing a skill, and how the time in focused practice results in a much more thicker insulation of the nerves, by the myelin sheath that surrounds it.

Cycling, and well, any sport or skill, has this effect on the nervous system. It's part of the amazing ways that the body adapts to repetitive tasks that we do, so it can be accomplished with less effort/greater ease. This is why the professional riders- be it Optum Pro Cycling P/b Kelly Benefits Strategy team in the USA, or Team SKY in the ProTour, can put up the power numbers they can- their nervous systems have adapted.

But how do cyclists who are looking to get to the best watts per kg they can take advantage of this?

Recently, we've seen a shaking to the core of the cycling world, with the realization that high intensity work has a significant impact on the abilities of the rider, and really helps them progress forward- QUICKLY.

This is something that Expert coaches, like myself and Triathlon Coach Brett Sutton, have understood for years. Now, I do not want you to think that I know Brett well- I do not. But what I do know, is that his philosophy for training, is strikingly similar to what I've been doing with Human Vortex Training Athletes since I began coaching endurance athletes 8 years ago:

Using higher intensity efforts during the Base period, in order to help the athlete progress their tolerance of hard efforts, and to keep and build their speed.

HVT Athlete Ryan Munko

Tour of The Valley 2013

Photo CO Fred Jordan

High Intensity, when distributed properly across the foundational (base) and build period, lead to significant improvements in performance.

Now, this doesn't mean that my athletes have been doing ONLY high intensity work in the base period- far from it. In fact, we try to take advantage of any and ALL nice days that happen to peak through the often cold and long Northeastern winters. BUT, what we have done, is utilize the focused indoor trainer ride/ indoor training time (endless pool, treadmill, etc), to allow each rider/athlete to hit the specified energy system, AND attain a big Neuromuscular effort (I.e. speed)- via having to push through pain and discomfort, and forcing the body to figure out ways to adapt to the demands we are placing on it.

Does this work for performance? ABSOLUTELY. And with phenomenal results.
Every Year HVT Athletes come into the season  and "surprised" their opposition with how fit they are... but as mentioned before, I am not the only coach out there who utilizes indoor training time. Just read this great blog post by Brett Sutton about Indoor Training.

There is growing evidence suggesting that lactate itself is NOT a limiting factor in performance. In fact, the research suggests that Lactate is, in and of itself, CONTRIBUTING to performance, by being "recycled" and used to combine with Acetyl-CoA in order to provide the starting point for continued energy production!

Studies have been done as far back as 2001, at Wayne State University (Nebraska), and University of Udine (Italy), that have brought to light that what we think we know about Lactate Threshold Training, may not in fact be true at all!

So what does this mean as far as the "lactate threshold" efforts that I, and so many other expert coaches assign to our athletes?

Does it mean we're all blind? Does it mean that we aren't experts? Should everyone stop doing Lactate Threshold efforts?!?!

Not at all. Not even close.

While I cannot speak on behalf of other coaches, I will tell you why I believe 100% in utilizing Lactate Threshold efforts in training:
I believe that it's not the energy system gains that are the most vital part of these efforts, it's the neuromuscular impact that they have on the body.

During LT work, your muscles are being pushed to the absolute MAX they can sustain for a given period of time.

This is just like the doing the 8*3 with heavy weights when I used to prepare for my Powerlifting meets:  Lactate threshold efforts serve as the week-in-week-out "heavy lifting" that the body is able to positively handle, and adapt to- for the energy systems, the connective tissues, and the contractile tissues. The last two serving as stimulus to the Neuromuscular System to adapt, and progress- especially at speed.

This, and the mental toughness one gains from doing these Lactate Threshold efforts, is why they are integral parts of the base period- when done in the right amount, at the right time, for the right athlete.

The mental toughness, and mental training is a whole other post....Check back for more on that topic.

Or, if you want to learn more about the basics of Interval Training, and how to do it right, watch my YouTube Video:

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www.HumanVortexTraining.com

Back to it

It's been a good bit since I have written here. Why? I guess because just like most people, I didn't see much feedback from the beginning.

But then sitting here, sharing one of my previous posts, I remembered: Results take time. You MUST be consistent with it.

So here I am, back at it. This time with a plan.

I'll be posting once every 2 weeks to start, and as the habit sinks in,  a bit more than that.

A schedule always helps. It makes it automatic- or as Malcolm Gladwell says in one of his books- It adds more layers of insulation over the nerves that allow you to execute that task. It becomes second nature. It comes without thinking about it. You slowly become an expert at that task.

But it takes time.
And Consistency.

It's that second part that that gets most people.

Many are surprised when some of the athletes I coach walk into a gym, do a short warm-up, and pick up some heavy, heavy weights. The athlete may only be in the gym for 30 minutes, but they get their work done, and get out. How the hell can they get so damn strong?!?!

Maybe that's the secret?

Do "just enough" of the RIGHT thing, and don't waste your time on the crap that others do- you know, the "busy work"....If you are busy, you can't do REAL work.

And then, get out & do other important things.

Why 99% of us won't accomplish 60%+ of what we could

I am siting here writing this post, listening to  Aesop Rocks' "No Regrets"
Listening to the lyrics and reflecting back, I’ve realized that through my whole career, the short-lived one as an athlete, and my current, much longer career as a coach, that there is a common thread in those who succeed:

They don’t think.

They don’t THINK they can make it.
They don’t THINK they have what it takes.
They don’t THINK about putting in the hours.

They don't THINK about the long hours they've put in so far.
They don’t THINK about what the competition is doing (but they do "keep an ear to the ground")
They don’t THINK why they shouldn’t succeed.

They don’t THINK why they should succeed.
They don’t THINK about whether that other person is "better" than them.

They aren’t THINKING about the obstacles they’ve overcome, or the obstacles that lie ahead.

They know.

They KNOW.

THEY. F-ING. KNOW.

They know that there is someone else out there gunning for the same goal.
They know that there are those who don’t believe in them.

They know their weaknesses.
They know their strengths.

They know to get there it’s going to take hard-ass-work.
They know it’s going to take shoveling the crap.

They know it’s going through repetition. Repetition. Repetition. Repetition. Repetition. Repetition.
They know that when they take a break “just because everyone else is/does it/is doing it, that it’s time lost.

HOWEVER,

They also know that they aren’t a machine, and that in order to get to their goal, they MUST take care of themselves. And that means going hard when it’s time to go hard, and RELAXING and RECOVERING, when it’s time for that.

They know they must work smarter, not harder, than the competition.

What many of you may not realize, is that nearly every Olympic athlete knows that they may not be the most talented. That there are other athetes out there who are better, faster, stronger.
This goes for professional athletes and professionals at work in industry alike.

What drives successful individuals to keep going? To, as Tony Robbins says “Commit to CANEI”? 

CANEI= Constant And Never Ending Improvement.

Darren Hardy stresses the same principle in his book “The Compound Effect”- the key to success isn’t leaps and bounds improvements.

It’s 1%.

READ AGAIN.

1%.

That is NOT a typo.

ONE PERCENT.

I know what many of you may be thinking right now- “1%?!?! This guy is off his rocker!”

How the hell does this work? 1% improvement to be a “success” or “the best”?

1% per day.

Here is the graph that Darren Hardy Uses in his book, to show how it accumulates day-to-day…..notice anything?

Photo From:  https://www.marketingsavant.com/2012/01/what-im-reading-this-week-the-compound-effect/

--You should read the review of the book :-)

I sure as hell did right away!

The first 20 MONTHS it’s TINY improvement, barely noticeable! Who the Hell want’s to improve miniscule amounts that you may not even see day-to-day, or even month-to-month for a considerable amount of time?

Well, myself, for one. And nearly every single SMART competitive athlete, and coach. Ask any Cyclists who trains with Power if they’d be willing to work with a coach who could give them a 1% increase in power PER-DAY for even 90 days.

Perhaps they may need a calculator to do the math, but this would ultimately (to the untrained mind) lead to a 90% improvement in 90 days, WHICH IS HUGE! That’s the difference between a Category 3 average Lactate Threshold power, and a UCI-level PRO Cyclist! (roughly)

But here’s the thing….. your daily improvement of 1%, isn’t linear, it’s compounding!

Meaning:

Day 1, you improve 1% of 100% of your abilities on that day.
Day 2, you improve 1% of 101% of you abilities on day 1.

Day 3, you improve 1% of 102% of your abilities on day 1.
Day 4, you improve 1% of 103% of your abilities on day 1.

Ya dig what I’m saying?

Your improvement over those 90 days is WAY above 90% of your abilities, strike that, well over 150% of your abilities from day 1.

The problem we each face?

We don’t KNOW we can improve, we think.

What happens when you think? You think yourself out of a result. You think yourself out of that raise or promotion. You think you can. Screw that. KNOW IT. OWN IT. BE IT. 

I’ve always felt that we each communicate on subconscious and subliminal levels: be it Einstein's “Spooky action theory” of quantum physics, or the Vibrations or energy we send out to the world (Eastern cultures).

My biggest Role Model in my coaching career, and possibly my life (after my Dad of course) is Charles Shealy, a former NBA player, and current middle & high school basketball coach. He always told me that when you let that bad energy in, it tries to set down roots. But they’re not strong roots, but the negative makes you THINK they are. Ya can’t let that happen. Train yourself to ALWAYS be positive. ALWAYS be happy. ALWAYS let positivity BE you. Don’t try (AKA “think”) to be Positive, let Positivity BE YOU.

(Insert "In Russia, car drive you!" joke- here)

Understanding now, what I do about the world and life, he had a layered message:
1. Always let Positivity BE YOU.

2. Don’t think, KNOW.

Try it yourself:

Close your eyes and THINK you can win your peak race of the year. Feel your heart rate, be aware of your posture, your body language, and your breathing. 

Go ahead, try it. Close your eyes for 60 seconds and THINK you will win your peak race.

Now close your eyes again, being aware of all the same things, but this time, KNOW you will win your peak race.

How HUGE of a difference did you feel?!?! Right?!?

***Note- This exercise, is one of the few times I ever really mention "winning" in terms of a position or result, as Winning really is so much more than a result!---to learn more about that, you'll have to keep reading this blog

Now, what do you KNOW you will accomplish, and what do you KNOW you must do in order to attain it? 

What, or perhaps better yet, Who, MUST you BE?

“If you Believe it, you will achieve it.”

Now go get in the trenches, and shovel that crap, revel in the sunlight, bask in the small victories, get excited for the “failures”- ESPECIALLY the big ones…. Because it mean’s you’ve just gotten a redirection, a big, fat “NO!” telling you where you need to go to get that 1% each day.

It’s been in my experiences, that those big fat “failures” or “NO!” are a 5%+ day.

You just got 5%+ better because of that experience.

What do you KNOW you will accomplish in 2014?

It takes a village...

When meeting with prospective athletes, when asked "What's it like to work with you?" I struggle to answer. Why? Because the relationship I have with each of the athletes I work with, is so unique and different. But now, I have an answer for them, thanks to HVT Athlete and WVU Cycling Team member, Tess Senty.

Tess and I started working together this past November, and we are building up to the Collegiate Road Season, a summer of racing for a spot on an NRC team, and working toward racing in Europe within the next two years. Tess is a phenomenal person to coach, as not only does she enjoy her time on the bike, but she truly loves learning the how's and why's.

She recently was selected to ride as a part of the Vanderkitten VIP Race program and I can totally see why. She truly loves the bike, and, makes for an awesome, friendly ambassador for the sport that is Women's Cycling. Tess understands that training for elite level competition while working on her PhD takes commitment, focus, and the ability to balance things properly.

I'm proud to work with many incredible athletes, from a variety of sports- Cycling, Triathlon, Fitness Modeling, Running, Lacrosse, and more. Every single one of them is in their chosen sport, because they love it. They enjoy putting in the time, doing the work, and seeing the rewards.

Many of the athletes I coach, have the desire (not just a dream!), to go PRO. How do we accomplish this? What is it about the HVT approach that fosters the growth to get to that level?

As Steven Pressfield says, one MUST understand and accept, that in order to go from an amateur to PRO, one must stop squandering their gifts, and put in the hard work necessary to succeed. This means showing up to work EVERYDAY, regardless of how they feel.

I can tell you from experience, that it is a hard thing to do at times, especially when either one is injured, or the weather is absolutely foul. But one MUST do it in order to succeed! And the HVT little secret? HAVE FUN while doing it. It's not about the destination, it's about enjoying the journey! Ya gotta LOVE what you're doing, and occasionally be able to step back and realize how much fun you've had on the path so far!

For each athlete whom I coach, their chosen sport is a large part of who they are, and they LOVE their sport!!...and they love sharing that passion with others. Whether it's Beth Bowman (Running), University of Pittsburgh Cycling Team, Cid Carver (Triathlon), or any of the many other athletes whom I coach, when you talk to them, it's clear how much they love their sport, and passing to each person they interact with, a small piece of that love and enthusiasm.

Speaking of sharing with others, here, in her own words, is Tess' experience thus far. While it's early in our relationship, I thought it would be nice to start from day 1, and have Tess "Check in" every so often.

I want to preface this by saying that for every athlete I work with, it's truly a team effort. We work together, discuss, and make a plan....As we progress we involve other professionals, as needed, along the journey- Dietitians, Physical Therapists, Bike Shops, Mechanics, as well as significant others, and Friends & Family... after all, it takes a village to raise an athlete!

"I have always been an endurance athlete. I have trained myself through a 50 mile trail run, half and full Ironmans and marathons, including qualifying for Boston. Although I was successful, I struggled with nutrition, time management, recovery and I could not push myself to the next level. This year, I took the leap and hired Brodie to help qualify me for Collegiate Cycling Nationals. We first met at his studio in Pittsburgh for my FTP test and his enthusiasm was so great I could not help but be excited for the pain that was to come. After the test, Brodie discussed with me, not only on bike training and form but we spoke about the importance of nutrition, core strength and understanding the dynamics of racing.

Receiving my first block was like Christmas morning, I was so excited to get started on our journey to Nationals. Brodie’s workouts were easy to understand and he was willing to go over all my questions in detail. My blocks were strategically designed, to fit into my busy life of working on a physics PhD, and reach my athletic goals. Brodie believes one should work hard to reach their goals but they should also have fun doing it, and he incorporates that into every workout. At the end of the day, I want to still love my bike even if I spent hours on the trainer. Brodie encourages this by designing workouts that make trainer miles fly by and he encourages fun rides when life gets overwhelming.

I have only been working with Brodie for two months, but I have already improved my strength, speed, handling and knowledge more than I did in the four years of training on my own. He is always checking up on me, making sure I am sleeping well, I have good energy, I am healthy, and I am enjoying life and training. In this short time, I can already feel the improvements Brodie has helped me achieve. I can now ride with the boys who use to blow me out of the water and I even challenge some of them on state line sprints and climbs! I cannot wait to start racing in just a few weeks and see where I place up with the other women so I can truly see how this hard work has paid off."
-Tess Senty

M. Brodie is an International Cycling, Triathlon, and Running coach, currently working out of Pittsburgh, Pa, USA, and Tel Aviv, IL

If you are seeking coaching, you can contact him at HumanVortexTraining@gmail.com

Human Vortex Training LLC.
Train Smarter, Not Harder.

Cereal in a box.

KEY:
Cereal pieces = training
Prize= Goal Event

It'll all make sense  by the end of this post.
(Or just be really confusing. Either way, it'll be a good read...I think.)

Enjoy!

                              Photo from:   http://farm3.staticflickr.com/2280/2806428606_e970014983_m.jpg


When I was growing up, they used to put prizes inside the cereal boxes, and they would always be at the bottom.....

Being the patient 5 year old that I was, I would wait until my mom left the kitchen, and then open the cereal and dig my hand down to the bottom to find that prize! Of course it got messy, and pieces of the cereal got stuck to me. But digging down inside that box, I found that prize.

Having the pieces of the Cocoa Pebbles or Corn Pops or Cocoa Puffs stick to my hand and arm was just a consequence.... A wonderful, tasty, delicious consequence.
My mother coming back into the room to an open box of cereal that had a 5 year olds arm (up to my elbow) in it, with cereal all over the floor, was, however, a not so wonderful consequence. Especially when the consequence was her taking the box of cereal away and "throwing it out"-Never one to waste, my mom gave it to the kid next door. (Come to think of it, the kid next door looked a little TOO well nourished!)

I did, however, get to keep the prize!
That short-lived, awesome prize... that was a constant reminder of all that awesome cereal I never got to eat.


Winter training, is like grabbing that box off the shelf. You see the picture on the cover (your target race's website), you get excited thinking about how delicious they taste (finishing the race), and that prize promised at the bottom (that feeling of accomplishment after you finish, and the pics of you looking super-cool and hardcore during the race).

But we don't want to take the time to savor and enjoy the cereal (training) while we are going through it. We just want to BE THERE ALREADY.

So, some of us take that shortcut: Skip rides until the weather gets nice, or cut training sessions short/skip a ride each week. Maybe we don't follow our nutrition plan, or get enough sleep. Besides, it's only January 29th! The season is still a few months away. We have time!

The next thing we know, just like digging our hand into that cereal box to find the prize (grabbing in the dark, at the bottom of the box) SURPRISE! Your goal event is here, and you're excited and elated!

Then you do the event, and are disappointed with the results (the equivalent to Mom walking in, and you getting only a few pieces of cereal that stuck to your hands and arm). You got SOMETHING out of the training, but only a small sliver of what you could have, had you been patient and committed to your training.

YOU MISSED ALL THAT DELICIOUS CEREAL!

Don't let the Temperature, or weather, or fact that all sane bears are still hibernating, keep you from following through on the work you MUST do to get to your goal event, and enjoy it to the best of your abilities.

You see, as per the ancient proverb "It's not the Destination, it's the journey that matters", You learn so much about yourself during your training:
What motivates you, how to work through difficulties, who's there to give you a good swift kick in the you-know-what to keep you going, and who's right there in the trenches with you, slugging it out, and EARNING the grit that comes with it.

                              Photo From:   http://www.okmilmuseum.ca/okmilmuseumvirtualclassroomWWI.htm
*THANK YOU VETERANS FOR VOLUNTEERING AND THUS ALLOWING US OUR FREEDOM!!*



Buckle down, but enjoy a bowl of that awesome cereal every few weeks (RELAX! RECOVER! DO SOMETHING FUN NON-SPORT RELATED!).

You'll get so much more out of your training by working through it, making adjustments as you go, and reaching your goal event knowing how much you've grown and how far you've come as an athlete- and even more importantly, as a person...


You know, they stopped putting those prizes in the cereal about the time I turned 10, and perhaps not coincidentally, around the time my mom said she was going to call the cereal companies and tell them to stop putting the prizes in the cereal- just because of me and my digging....

Coincidence?

I think not.



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Human Vortex Training:
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