By any other name

Every once in a while one needs to slow down and smell the roses. This, instead of our normal 'run or ride past as fast as you can'. The slower you travel the more you can see. A lot of time we are so focused on the outcome that we fail to witness the beauty of the here. We miss the moment. It all becomes a blur with the sole clarity on the finish. 

As you know I am a big believer in the power of the path. The process. The Holy Road. By default that means every foot strike, every pedal rotation and every high-elbow torso twist in the pool. It also means that with each of these repeated movements something else (everything else?) changes, namely, our location. We move. We pass through time and space where other things are present. We get to momentarily share that space. If there are flowers there we should appreciate their beauty. If there are big dogs sleeping on front porches we should let them lie. Because, as I used to joke, if you wake them they'll be mad and hence, won't tell you the truth. If there are hamburger stands, it might be a good time for some fartlecks. If there is violence, oppression, injustice or anger, put it in gear. Or, stop and do what you can to add some kindness, compassion or calm. UNDER NO CIRCUMSTANCE ADD KEROSENE TO THE FIRE. 

It's a big challenge, I know, today's world is complex and filled with paradox, irony and hypocrisy. Toss in fresh greed and a kilo of tyrannical power to control and you have a salad that even Caesar would appreciate. 

Did we wander off the path for a moment there? That is another skill we can develop. The ability to stay with a focus. The flow of a series of seven minute miles. Keeping a steady state wattage number. To stay clear when myopia narrows our higher vision. Or when we notice that our thoughts have made yet another jailbreak and are now vacationing in Cabo when our bodies are cranking out hill repeats in Seattle. Notice the duality, appreciate your mind's sense of adventure and wanderlust, and then politely ask your thoughts to return to the task at hand. Sync up. Combine the power of the mental with the power of the physical. Feel what is taking place. The present is where it is at. It is a gift. Everything is right now. THIS moment. There is only one moment in time where you can affect both your peak and your average. 

Now. 

The choices we make now create our then. The fuel we take on now powers the quality of the journey. The work we produce and sustain in training provides the rewards and success' of our lives. If you want to win, you have to do everything right in preparation. If you want optimal fitness, wholeness and good health, it all starts with your next selection. Your next choice. 

A burger or beans?

A pizza or peas?

Meat or no-meat?

Cola or water?

Drive or walk?

Cruel or kind?

Expand or constrict?

Laugh or frown?

Fatigued or confident?

Loving or not?

Doing or not?

TV or PR?

Yes or No?

All found along the way. Sometimes we need to refresh. Sometimes we need to ease it off, lighten the pressure to pedal, de-accelerate. Stop and smell the roses. 

Here are two outstanding articles on fueling the fun, or effective eating strategies for athletes. First is from the No-Meat Athlete and the second from my pal The Triathlon Coach, Simon Ward. Both are excellent reads full of great ideas. 

Take the time. 

Pic is from this morning after class, after a squall and after the work had been done. By any other name, fragrance as pink.

The Skinny

The latest update skinny:

Skinny update one:

We have booked camping space in beautiful Penticton, British Columbia, Canada (home of Ironman Canada) for Thursday, June 14 (Flag Day) thru Sunday, June 17 (Father's Day). It is approximately 330 Northeast miles from Seattle and normally takes about 6.5 hours to drive without breaking too many rules of the road. Our goal is to ride the IM course, run a portion of the marathon leg, get in a recovery swim or two and relax by the lake in all other hours. If any of this sounds like your kinda fun, please let me know asap. Here is a link to the campsite.

Skinny update two:

As you know we will be departing for the Tour of California at first light this Sunday, May 13 (Mother's Day). I am a touch concerned about the availability of internet services in some of the remote areas we will be riding, filming and camping. I don't know why I am concerned because it's not like I get paid for this, it is more that it has, over the almost five years (and 1,475 posts) since launch, become a regular part of the routine. Somewhat like training. I don't get paid (much) for that either but I do it every day. Point being that posts next week may be sporadic. Please rest assured that this is because we have a ton on tap, and not because I have suddenly decided to become a wandering zen monk (again). 

Skinny update three:

Under the change is good heading, circumstances have provided a perfect opportunity to tweak the training block. This, to ramp for the summer events that surely include swimming as well as biking and running. If you would like to join our triathlon training group, be your distance of choice sprints or the IM, here is the next schedule which we will launch on Tuesday, May 22:

Mondays: 0530 Spin

Tuesdays: 1400 Swim

Wednesdays: 0530 Spin ---Bricks in the Park 1830

Thursdays: 1400 Swim

Fridays: Easy run in Park 1830

Saturdays:  0730 spin ---Trail run

Sundays: LSD ride/run

Details to be added later. If ya wanna play, just say. 

Skinny update four:

The much anticipated May CompuTrainer Multi-Rider Indoor Cycling Tournament will kick-off on May 29. We'll race on Tuesdays, Thursdays at 1800 and Saturdays at 1700. The single elimination format should allow us to get this one in the books pretty quickly. 

So there ya are folks. The skinny. A biking fondo camping vacation in Canada, news, video, photos and commentary from the Tour of California, some structure and training camaraderie for Chelanman, IMC, Lake Stevens, Danskin, Elma or other, and another exciting indoor cycling tournament. 

Here is why all this is important: 

Persistence Hunters

I hunt persistence. For breakfast. Every day I get up and execute the routine:

I say thanks. Because sometime over the next 24 hours I will place myself in harms way looking for an accurate accounting of who I have become. This is a proving ground. If there is to be value to my hunt, there must also be danger. Today could be the day that my rifle jams as the rhino charges, turning the hunter into the hunted. I vow readiness. 

I drink water. I eat some fat and carbohydrate, usually peanut butter and honey on whole wheat. I have a cuppa joe. 

In my backpack I stuff a clean cycle jersey, socks and a headband. 

I check e-mails, and surf three news sites for the headlines. 

I head out the door and start the hunt. I hunt persistence and today I will track, relentlessly following my game, until one of two things happen:

I quit.

It quits.

In persistence hunting, when the game quits, you have won the battle. You (and your family and tribe) can eat now. You have gathered nutrition to sustain life. It simply doesn't get any more basic than that. 

The same basic principle applies to the way I look at training and racing. I am the hunter. I hunt consistency, power, speed, endurance and the confidence that provides successful race day strategies. To me, the metaphorical value of a successful training plan lies in the kill. A medal, a PR, qualification or by simply reaching another rung on the fitness ladder, are my big game trophies or the delivery of life sustaining meat to those depending on my successful hunting acumen. 

As discussed this morning, we can practice this. Putting off fatigue. Making it quit first. Hunting persistence. We must first get to that point where it is found. With the paradox being that the better we get at it the harder arriving at that point becomes. So we add the intangibles: Intensity, duration, wind, distance, distraction. We become masters at the art of the chase. We invoke the circumstance that allows rapid acceleration of growth. That that challenges us. That pushes us. We team up with guides, Sherpas and like-minded others seeking similar goals. We fight. We endure. We share. We find things along the way that all seem to fit. We get what we need. We find compassion. We share suffering. We laugh together and together sometimes we cry. We grow. We see the light and move towards it with courage and focus. 

We become persistence hunters. 

It will quit before I do. 

Well, there is the morning. Keep going. Persist. Happy hunting. 

5.5.12

Today Cinco de Mayo meant work. Five minutes at a time.  

Seated fast

Seated slow

Standing fast

Standing slow

Five second power blasts

5x5x5x5x5x5x5

For 90 minutes.

Los Lobos

Santana  

Herb Alpert  

Robert Rodriquez

Warren Zevon (Veracruz)  

C,S&N (Suite: Judy Blue Ojos)

Eagles (Hotel California and the smell of colitas)

War

Rodrigo & Gabriella  

Gilberto Gil

Alejandro Escovedo

Los Mocosos

Little Feat (Spanish Moon)  

Phish (Mexican Cousin)

Bob Weir (Mexicali Blues)  

Charlie Daniels Band (Caballo Diablo)

It was a workout mucho gusto. We touched upon several important topics on the road to freedom (pictured below), amongst them:

The importance of play

The mind, body, spirit wholeness

Being a role model

Helping yourself first

Leading by example

Saying no to fatigue

Saying hello to fear

Staying present

Keeping focused

Moving forward

Being your best

And the ninety minutes passed as if they were nine. We are growing stronger by the day, getting fitter, moving up. Perhaps one day, and one day soon, we will be ready to accept the responsibility of our independence. 

Feliz Cinco de Mayo muchachos e muchachas. 

Aquel dia yo jure (On that day I swore)
Hacia el puerto volvere (To the port I will return)
Aunque el destino cambio mi vida (Even though destiny changed my life)
En Veracruz morire (In Veracruz I shall die)
Aquel dia yo jure (On that day I swore)

ToC logistics

Logistics for the big Tour of California trip are coming together rather nicely. As we knew they would. Here this day, miles between, cherry-pick the primo parts, find alternate routes to by-pass peloton, get in some saddle time, film a scenic section, grab some hi-rez stills, ride some more, film some more, beat the pack to the finish, shoot, visit the expo, conduct an interview or two, background establishing city scapes, shop, head to campground. Once there, make camp, build fire, start media download, charge batteries, clean gear, file story. Clean bikes, start dinner, laundry. Logistics for next day, prepare. If time allows, run in park. Review day, outline next. Relax, roll out bag. Repeat in:

San Francisco

San Jose

Livermore

Sonora

Clovis

Bakersfield

Santa Barbara

We are out at first light Sunday, May 13 (Happy Mother's Day) and share driving to Del Valle SP near San Jose. 850 miles. From there the ToC unwinds:

Monday, Stage 2, SF to Aptos, MAP, and driving directions

Tuesday, Stage 3, San Jose to Livermore, MAP, and driving directions

Wednesday, Stage 4, Sornoa to Clovis, MAP, and driving directions

Thursday, Stage 5, Bakersfield, MAP, and driving directions

After Thursday's Individual TT in Bakersfield, we'll drive to El Capitan State Park 15 miles North of Santa Barbara, where I will be until Monday morning. We'll head North Monday, stopping to ride the 33 mile perimeter of Crater Lake on the way home. 

Estimated time of return is late (very) Monday, May, 21. 

I will be updating periodic posts of all the fun while on tour. As we are camping, internet connections and access to DSL might be sparse, weak or nonexistent. I will do my best toy keep you in the loop. Once home, I should be able to slap together a pretty decent highlight video that we can all enjoy as we spin. That is the goal. There are some logistic concerns, but they are the kind that make it fun, exciting and challenging. The way it is supposed to be. 

Eight Days in May. Coming together.

Vid is highlight from the 2007 ToC, which I covered from start (San Francisco) to finish (Long Beach). Seems like another lifetime ago. 

Ps

We pulled off the protocol with panache and presence.

The infamous Peak Performance Power Pairs Protocol, to be exact. Here's how:

Five minute warm up and stretch

Two minutes seated at gear 15, RPE 5, or 150 CT watts

Two minutes standing at same

Return to saddle and peak for 10 seconds (note wattage)

Finish with a 1:50 low resistance (default) spin at 120 rpm.

Next set (pair) is at 16, 6 or 170.

Next set (pair) is at 17, 7 or 190.

Repeat in paired ascending sequence until maxed or 60 minutes, whichever comes first. 

We took full liberty to add our favorite Ps to the list, amongst them:

Persistence

Patience

Perfect Practice

Peace

Seems, however, that we are not alone when it comes to the use of alliteration in practice, here are the Ps for:

Presentations

Parents

Promotions, Sales & Marketing

Police (Military)

Power in your Career

Performance Running

Pressure

That's all the time we have for today. I am off for another Training by Power session and then a trip to town to visit CT HQ. Lastly tonight is our logistics meeting for the big Tour of California trip now departure minus ten days.

Perfect!

Some Reason Too

Hugo review from IMDB. 

Hugo review from Rotten Tomatoes