Improvised Workout During the Holidays

Over the Christmas holidays, training and exercising take a back seat to family commitments. Should training or exercise be possible, routines are often disrupted for a variety of reasons. For me, training was possible as I complete my workouts in the early hours of the morning before anyone else is awake. However my typical routines were disrupted as I was away at my in-laws for a few days. Without the bike or the convenience of a gym I had to improvise. Fortunately I was able to plan ahead, rework my training schedule and include a recovery week to break up my initial strength building weight lifting phase. The recovery week was very much needed anyway.

The following workout worked well for me as it required only me, a chair or stairs and a dumbbell. It worked my cardiovascular system, core, stability, strength and power and was not easy by any stretch.

Workout #1

I performed each of the following set of exercises 3 times in the order below for 30 seconds, completing the first set slowly and increasing the speed and intensity in subsequent sets. The total workout time was 10 minutes and 30 seconds.

Jog - jog on the spot
Jumping Jacks
Log Jumps - jump side to side as if jumping over a log.
123 Heisman - stutter step side and then bring your alternate knee up and touch your elbow (if stepping to the right, bring your left knee up to your right elbow)
Butt Kicks - jog on the spot and kick your glutes with your heels
High Knees - jog on the spot and bring your knees as high as possible
Power Jacks - like jumping jacks but dropping into a squat

Stretch

Performed a variety of stretches and yoga poses I would typically do.

Workout #2

I performed each of the following exercises in the order below 3 times. If I couldn't complete all the reps, I stopped, rested and continued until all the reps were complete. The rest period was relative to the number of reps remaining in the set. So for instance if I completed 15 of the 25 reps, I rested for 10 seconds (25 - 15) then continued.

Day 1

Standard Pushup - 25 reps
Bent Over Rows - 25 reps
Step-ups - 15 reps

Day 2

Dumbbell Shoulder Press - 25 reps
Dumbbell Upright Row - 25 reps
Single Leg Squat - 15 reps

Day 3

Decline Pushup - 15 reps
Prone One Arm Bent Over Row - 15 reps
Vertical Jumps - 15 reps

Stretch

Performed a variety of stretches and yoga poses I would typically do.

Winter Cycling - Beating the Indoor Monotony

Here in Southern Ontario, winter riding is for the most part do-able providing the roads are clear of snow and ice. The real issue is temperature as it can drop as low as -15 to -20 degrees Celsius. The coldest temperature I have ridden in while still remaining somewhat comfortable is -2 degrees Celsius without wind-chill. Those were in my younger days… these days my preference is riding inside.

Riding inside isn’t for everyone. It can be boring and monotonous, riding miles nowhere on a stationary trainer reading a book, watching television or day dreaming. To keep myself alert, to challenge my bike handling skills and to perfect my pedaling technique, I prefer to ride inside on rollers rather than a stationary trainer.

Cycling Rollers consist of 3 cylinders affixed to a frame. The bike sits on top of the rollers with the rear wheel sitting on top of two rear cylinders and the front wheel sitting on top of the front cylinder. When the bike is ridden, a cable attached to both the inside rear cylinder and the front cylinder turns turning the front cylinder and as a result turns the front wheel of the bike. This allows the bike to be balanced while ridden resulting in a near road like riding feeling. The only caveat is balancing the bike on the 12” long rollers… a skill in itself which is easily obtained with some practice.

Some dismiss the use of rollers as an effective training device due to their limited resistance capabilities. In my experience, I find the rollers provide an adequate amount of resistance for recovery rides, endurance rides, steady state intervals, lactate threshold intervals and in the saddle sprints. The resistance can be adjusted through the choice gearing and/or tire pressure or alternatively, through the use of a different cylinder circumference. The smaller the cylinder’s circumference, the more resistance will be felt.  It is possible to spin out on rollers and exceed speeds in excess of 100km/h, but I challenge anyone to attempt to do this for any duration longer than a minute!

Riding the rollers and the resulting alertness required to maintain your balance is generally enough to pass the time. However, I find adding a series of intervals passes the time quickly and provides an adequate workout.

In my current base preparation, I am mixing between muscle tension and steady state intervals while also completing muscle and strength development in the gym. For muscle tension intervals, I choose the largest gear and ride at a low cadence such as 50rpm for the desired interval duration. I do not worry about heart rate zone for muscle tension intervals. For steady state intervals, I choose a gearing that I can maintain a cadence of 90 to 95rpm for the desired interval duration and maintain my heart rate in my preferred workout zone.

My preferred workout zone is derived as a percentage of my anaerobic threshold (ATHR). I obtained my anaerobic threshold by completing two 8 minute efforts as hard as possible. For this, again I choose a gear I believe I can maintain a cadence of 90-95rpm for the full 8 minutes. At the end of each 8 minute effort, I recorded my average heart rate. After the second 8 minute effort, I recorded highest average heart rate as my anaerobic threshold heart rate. For me, this is 180bpm.

My Heart Rate Zones:

Z1 ( < 80% ATHR ): < 144bpm
Z2 ( 80% - 89% ATHR ): 144 – 162bpm
Z3 ( 90% - 93% ATHR ): 162 – 169bpm
Z4 ( 94% - 100% ATHR ): 169 – 180bpm
Z5 ( > 100% ATHR ): > 180bpm

The following is a sample of a steady state (SS) workout I performed recently. My HR hovers in the upper bounds of Z2 between 155 and 162bpm:

Warm-up ( 20 minutes )

4 minutes ( Z1 )
2 minutes ( Z2 )
1 minute ( Z1 )
2 minutes ( Z2 )
1 minute ( Z1 )
1 minute ( Z3 )
1 minute ( Z1 )
2 minutes ( Z3 )
6 minutes ( Z1 )

Intervals ( 70 minutes )

5 x 10 min Z2 w/ 5 min rest Z1

Cool-down ( 20 minutes )

20 minutes Z1

Total Workout Time: 110 minutes

Over the course of my base period, I will adjust both the interval duration ( Z2 ) and rest ( Z1 ) to continue to challenge myself. I will not adjust the intensity (increase my heart rate zone target) or cadence. Cadence will always remain within the 90-95rpm so gearing may be adjusted accordingly.

Get Big or Go Home

Over the last three months I have been following my first structured weight lifting program to develop muscle and strength which I hope will yield some benefit on the bike.  Unfortunately I did not think of all the ways to gauge my progress ahead of time such as measurements, maximum rep weight or photos and have only the mirror and my workout log to reflect upon.  I have completed my third and final Hypertrophy mesocycle which accounts for half of my six months Preparatory Phase.  Overall I am satisfied with my progression but have identified a few key elements that I need to improve upon should I hope to obtain maximum results from a weight lifting program.

My Preparatory Phase began in September with three one month mesocycles that consisted of four one week microcycles, three of which build from one week to the next and the forth for recovery and adaptation.  Each microcycle included three days of weight lifting, three days of low intensity / moderate mileage cycling with some muscle tension and/or steady state intervals and one day off.  Each mesocycle also built from one month to another as my schedule shows below.




3 month Hypertrophy Weight Lifting Phase and 3 of 4 month Foundation Cycling Phase


Key Components of My Program

Unlike more traditional forms of weight lifting where specific body parts are targeted such as Chest & Back, Legs & Abs and Arms & Shoulders, my program involved compound exercises that consisted of single push, pull and squat/deadlift exercises.  This allowed me to accomplish more in less time with less fatigue and soreness.  With compound exercises, you recruit more muscles into every exercise.  The squat for example recruits the gluteals, hamstrings, quadriceps, adductors, spinal erectors, calves and every stabilizing muscle from your neck to your feet.  I also attempt to recruit more muscle fibres by lifting heavy, lifting fast or a combination of lifting heavy and fast where possible.

I did not follow traditional sets of reps such as 3 sets of 10 reps.  Rather given the targeted workout load such as super heavy, heavy, medium or light, I completed a targeted number of reps.  How I got there did not matter.  For a heavy day, my target number of reps would be 25, so I might get there by doing 5 sets of 5 reps or 1 set of 6 reps plus 3 sets of 5 reps plus 1 set of 4 reps.  What mattered was ensuring I completed each rep as fast as possible with proper form and with a good range of motion.  If any of those three conditions were not met, I stopped the set, rested and continued until all targeted reps were complete.  Of course, this all did not come without challenges.

The Workouts

Twelve different exercises were completed over three days with varying degrees of load during each mesocycle.  Each workout consisted of one upper body pull exercise, one upper body push exercise, a variation of a squat or deadlift and one accessory type exercise.  For both the upper body push and pull, different angles were incorporated in each workout.  For instance upper body pulls on day one I would do a chin-up (vertical pull down), day two a seated row (horizontal pull) and day three a high pull (vertical pull up).  This ensured more muscles were recruited overall in the course of the week.  Likewise for lower body exercises, each day I would do a variation of a squat or deadlift.  So day one I would do a deadlift, day two a Bugarian split squat and day three a front squat.  Not all exercises were completed with both arms and both legs.  Single arm and single leg exercises were incorporated to facilitate recruitment of stabilizing muscles such as the Bulgarian split squat, one-arm cable pulley row and one-arm dumbbell bench press.  And finally, accessory type exercises were included to isolate a specific muscle group and / or assist in the development of grip strength that would aid in lifting heavier weights as I progressed.  Examples of those exercises included dumbbell standing single leg calf raises, dumbbell standing triceps extensions or hammer curls.

Due to the challenges that I outline below, I did incorporate some additional leg exercises such as box squats, hamstring curls and utilized leg machines such as the leg press and hack squat.  No more that one additional leg exercise was included in any given workout.

The Challenges

Since following this program approach, the two most compelling challenges that I faced have been range of motion and the ability to lift heavy.  A good range of motion allows you to go deeper on your lifts and decreases the chances of injury.  My upper body range of motion is limited by the effects of my separated shoulder.  Although I can go relatively deep on a bench press, there is considerable discomfort if not pain and I have to be very careful and mindful of the weight.  For lower body, the flexibility in my hamstrings and ankles limit my range of motion in the traditional squat and deadlifts.  With the limited range of motion, the effectiveness of the move is limited as to the benefit.

Lifting heavy is relative to the one repetition maximum weight that can be lifted and is obviously different for each person.  Certain exercises limit the weight that can be lifted safely and without a spotter and is likely far less than the maximum you could otherwise lift.  The bench press for instance requires a spotter to assist with heavy and super heavy weight.  To compensate for this, I would use either the Smith Machine or use dumbbells.  For exercises such as deadlifts, grip strength is necessary to lift heavy and super heavy.  Without adequate grip strength (or the use of straps), the maximum weight that can be lifted is limited.  To increase my grip strength, I would do single leg calf rises as I would use extremely heavy dumbbells.  Additionally, I would do single leg Romanian Deadlifts, again with heavy dumbbells.  Still with inadequate grip strength, I was limited to the maximum weight I could lift on the deadlift.  To compensate for this and to ensure I built the most leg strength possible, I would incorporate the machine leg press and hack squat to lift maximal weight while using the deadlift and squat as much as possible but at a much lesser weight.

The Results

As I mentioned above, I neglected to take any before measurements or pictures so there is little I can share to demonstrate the results.  Over the three months, my weight has increased approximately 6lbs while maintaining more or less my hydration and fat levels.  There are definitely noticeable changes in my physique but nothing too startling.

Next Steps

I’m moving on to a three month strength focused period.  This period will consist of similar workouts but the weight will remain medium (8-10 rep max) to super heavy (2-3 rep max) and up to 30 minutes of cardio primarily on the stepmill or elliptical.  Again, each cycle will build from one to the next.  The cycling portion during the first month will remain the same, muscle tension with steady state intervals where possible and where fatigue allows.  The last two months I will start incorporating on the bike resistance training and sprints.  The duration for my cycling workouts will max out at approximately 2hrs to 2.5hrs as my riding at this time is anticipated to be indoors due to snow.



3 month Strength Weight Lifting Phase, 4th month of Foundation Cycling Phase and 2 of 4 month Preparation Cycling Phase



Strawberry Oatmeal Protein Pancakes

1 cup quick cooking oats
1 scoop (30g) strawberry protein powder
1 egg
3 egg white

whisk all ingredients in a bowl. Pour onto a lightly misted (with olive oil) non-stick pan and cook like regular pancakes

Eating for Life

I am often asked by those who have not seen me in a few years what I did to lose all the weight.  Initially I took offense and would often ask them, "Why... did you think I was fat before?"  "No", they would say; "Just… er, bigger!” they would embarrassingly add.  Soon I became to realize just how far I had come with my weight loss and how I might be able to help others that want to lose weight or have struggled with weight loss in the past.  Fortunately I am not one of those people who had tried every conceived weight loss program available, but I did follow a few programs that in the long run, would not allow me to manage my weight effectively.

Initially I was sold on the low carbohydrate approach as advocated by Atkins.  After considerable research, I forged ahead for three months on the program losing 30lbs in the process but the net effect was a lack of sustainable energy once I started exercising.  Additionally, limiting myself to the carbohydrates I could consume; notably vegetables, legumes, nuts and berries; made it very difficult to continue.  I soon lost my motivation and fell back into my previous way of eating.  A little over a year later, all the weight I had lost was back.

With my latest attempt, a little less than two years ago, I was prepared to go the low calorie approach.  As the months went by, I was again shedding the pounds.  However in time, the weight loss stopped likely as a result of inadequate food intake, increase in lean muscle mass and/or my body getting use to the exercise and unable to adapt further.

After months with no significant change, I began to research more into why I had hit a plateau.  What I learned was food intake is a lot like water intake.  Drink an adequate amount of water and your body sheds stored water weight.  Eat an adequate amount of “sensible” food and your body sheds stored fat weight.  If you limit the amount of water consumed, your body will retain water as a precaution.  Likewise if you limit the amount of food consumed, your body will retain its fat stores also as a precaution.  Give your body both water and food and watch the weight melt away!  Now of course this an oversimplified statement as there are a number of variables involved but this is what I observed during the period in which my weight loss had hit a plateau and I began following the approach described below while exercising at a higher intensity.

1. Create an account on Calorie Count and begin logging your food intake without making any significant changes to your diet.  This will give you an idea of the quality of your diet and quantity of your calories.

What was most surprising to me was how off I was with my diet.  For the exercise, duration and intensity I was performing, I should have been eating approximately 2,600 calories per day.  In reality, I was lucky to get 1,400 to 1,600 calories per day.

2. Take your body measurements (neck, chest, waist, biceps, quads) every week or two to gauge your progress.  The scale is fine and convenient but it is not a true representation as your overall weight will fluctuate (water, lean muscle mass, hormones etc.).  If you have a scale that reports on body fat, it is better than a scale alone.

3. Calculate your daily caloric expenditure.  To loose weight and up to 1lb a week, consume 500 less calories a day.  Theoretically, a 500 calorie reduction equates to 3500 calories per week or the equivalent of 1lb of fat.  In reality, you will find your weight loss will fluctuate.  Some weeks you will loose more than 1lb and some weeks you may stop loosing or even gain weight.  Do not be alarmed.  Rely more on how clothes feel and body measurements than to the scale.  If you are doing any strength exercises, remember the volume of lean muscle mass pound for pound is less than fat.

4. If you want to reach a specific goal weight, calculate it here.  Keep in mind to loose weight, you must eat.  Drastic caloric deduction will do you more harm than good as your body will go into starvation mode and store food intake as fat.  YOU MUST EAT TO LOOSE WEIGHT!  Drastic caloric reductions are generally reserved for the obese or those who have a considerable amount of weight to loose.  They are also monitored by doctors.  Typically those that reduce their calories drastically, when returning to normal eating habit, gain all the weight back.

5. Purchase a scale to weigh your food portions.  This keeps things as accurate as possible.  If making a meal which combines ingredients such as a casserole, weigh and track each ingredient added to calculate the total calories.  Then weigh your portion size to get an approximate calorie count.

6. With your daily caloric expenditure calculated, divide the calories consumed into the following 6 meals:

• Breakfast - 25% of total calories
• Mid morning snack - 8.3% of total calories
• Lunch - 25% of total calories
• Mid afternoon snack - 8.3% of total calories
• Dinner - 25% of total calories
• Evening snack - 8.3% of total calories

By eating more frequently, your body will remain fuller and satisfied longer and you are less likely to over eat at one meal.

Some also advocate eating more calories earlier in the day and less in the evening.  There’s some sense to this as your body requires the energy early to fuel your body for the day.  You can change the percentages above but I would still recommend the 6 meals (or 5 at the least).

7. Your macro-nutrient ratio (Fat, Protein, and Carb) should be based on your activity level.  The more active you are, the more carbohydrates you will require.

• If exercising (weights, cardio - treadmill jogging brisk walking cycling etc.) use F-20% P-30% C-50%
• If exercising extreme (running cycling hard intervals etc.) use F-20% P-15% C-65%
• To maintain weight use F-20% P-20% C-60% w/o caloric reduction

Nutrient Sources

• Fat (unsaturated fats in fish, oils, nuts)
• Protein (lean meat, fish, nuts, eggs, quinoa etc.)
• Carbohydrates (100% Whole Wheat breads, 100% Whole Wheat pastas and 100% Whole Grain rice, fruit, vegetables etc.).  Eliminate refined carbohydrates found in white bread, white pastas and white rice.

If your activity level is less than moderate, increase protein and decrease carbohydrate.

8. Try to balance your nutrient intake at each meal or at the very least, consume protein with carbohydrates and when possible, consume vegetables first, protein second and remaining carbohydrates last.

9. Drink fluids!  Eight 8oz of fluid a day should be your target.  Your urine should be a pale yellow and odourless.  If not, you are dehydrated and retaining water.  Fluid intake does not have to be limited to water, 100% fruit and vegetable juices will also work but be mindful of the caloric expense.

10. Follow the Canada Food Guide or your own region's food guide for recommended servings

11. Low to moderate exercise will burn more fat (up to 80% of your energy will come from fat stores) however you will have to exercise longer to loose fat.  Moderate to high intensity (HI) exercise will burn more carbohydrates (up to 80%) but fat is still burned and will continue to burn after exercise (known as the after burn effect).  HI exercises are completed in shorter durations.  Recommend low intensity and gradually increasing the intensity as your body and will allow.

12. Change things up every once in a while as your body will get use to the food and the exercise.  By changing things up, it confuses your body and avoids weight loss and exercise adaptation plateaus.

13. Shop the outer isle at the grocery store.  There you will find vegetables, fruit, dairy, bread and meat.  Limit or eliminate the amount of processed food and refrain from eating refined carbohydrates as these spikes your insulin levels and may contribute to over eating.  This includes any carbohydrates including the words enriched in the ingredients (e.g. enriched white floor, enriched wheat flour etc.).  Stick to wholesome carbohydrates found in breads and vegetables.

Outcome... in the 6 months following this approach, I broke through my plateau and shed an additional 14lbs of fat and dropped from 172lbs to 158lbs.

Protein Muffins

If you are looking for something different to complement or supplement your protein intake, you might consider the following muffin recipe:

1 cup whole wheat flour
2 scoops strawberry whey protein
1 whole egg
3 egg white
2 baby jars apple, strawberry & banana fruit mix
3/4 cup oatmeal
125ml water
1/2 tsp baking soda
1/4 tsp salt

Directions: combine eggs, fruit from baby jars and water with flour, whey protein, oatmeal, baking soda and salt.  Mix well.  Poor into muffin tin.  Preheat oven to 350 degrees and bake for 17 to 20 minutes or until tops are golden and piercing muffin with toothpick or knife is dry.

Makes 12 servings

per serving (1 muffin): 118 Calories : 2g Fat : 16g Carbohydrates : 8g Protein

These work great for breakfast on the go or as part of a mid morning snack.  You can adjust the ratios to suit your needs.

Preparatory Phase

Having taken a short break from structured cycling workouts and slowly re-introducing myself with weights in the gym, I am now beginning a six month Preparatory Phase that initially consists of muscle development and low intensity cycling workouts, will lead into on and off the bike strength development and finally into cycling and racing specific workouts.

The break, or as commonly called the Transition Phase, was much needed.  The eight week cycle I put myself through over the summer after my shoulder separation to prepare for the Niagara Classic Road Race was intensive and as I discovered, more than my body was willing to take.  Cycling during this transition phase was enjoyable as the rides contained no structure; simply just going out and riding.  Gym workouts also began during this phase; starting with two sessions a week and increasing to four sessions over a 4 week period.  An assortment of exercises were completed, again no real structure per se, just reintroducing my body and muscles to the effort they would endure over the next 24 weeks.

The Preparatory Phase is my first structured attempt at muscle development so there will be lots to learn during this process.  As part of an annual plan or as commonly known as Periodization, my Preparatory Phase begins with three one month cycles (mesocycles) where each cycle includes four one week microcycles, three of which build from one week to the next and the forth for recovery and adaptation.  Each microcycle will include a three day split weight lifting program, three days of low intensity / moderate mileage cycling with some muscle tension and/or steady state intervals and one day off.

The weight lifting portion includes three workouts that are completed on Monday, Wednesday and Friday and contain four exercises; one upper body pull, one upper body push, one squat or deadlift and one accessory / isolation exercise.  In the first mesocycle, each week begins with heavy weight, low number of repetitions and high number of sets and ends with a light weight, high number of repetitions and low number of sets.  The logic behind this approach is to lift heavy earlier in the week when your muscles are more rested.  As the week progresses, although the weight decreases, the increased repetitions and fatigue on the muscles ensures the workout remains challenging.  For each exercise, a different angle is used.  Upper body pulls for instance might include a chin-up on day 1, a seated row on day 2 and an upright row on day 3.  Likewise, at least one lower body exercise each week will be completed on one leg such as a Bulgarian Split Squat or One Leg Romanian Deadlift as these recruit a lot of stabilizer muscles. These ensure the body is challenged each day while at the same time preventing stress on the joints.

At the completion of each mesoocycle, the workouts are changed, weight and intensity is increased and new exercises are introduced to continue to challenge your mind and muscles.

In the coming posts, I will write about all that I learn throughout this phase.

Transitioning Time

As I begin transitioning my training I am once again confronted by my diet.  Having increased my carbohydrate intake in the last five months to meet the energy demands of cycling, with fewer hours on the road, less intensity and more time in the gym lifting weights, my macro nutrient intake and percentages must be adjusted accordingly.  The adjustment can be as challenging as giving up a filthy habit which I must admit, I’ve had to do once or twice already.  For me it is not necessarily the love of carbohydrates, rather it’s more a love of breads and cereals!  Reducing if not eliminating them is hard and challenging.

One misconception a lot of people have when exercising is that they can eat whatever and whenever they want as they’ll just burn off the calories or that they deserve a reward for a good workout and either eat more or indulge in a few sugary treats.  I too have fallen victim to this and at times convince myself that my body needs the extra calories for tomorrows ride.  Before I know it, an evening cup of cereal with a splash of milk becomes a whopping 3 cups of cereal with a half pint of milk.  This gradual increase occurs as the net effect on my weight is not initially apparent and I keep pushing or rather gorging ahead.  Two to three weeks later, a pound or two is gained.  No problem I say to myself… must be water retention.  Five to six weeks later… WHAM… I’ve realized not only have I gained 5lbs, but my body fat percentage has increased by 2%!

My goal over the next 6 months is to increase my upper and lower body strength, power and add muscle.  The addition of muscle will of course aid in my appearance, but more importantly, increase my metabolism and assist with the burning of fat.  To add muscle, it is necessary to increase your caloric intake.  However it is not necessary to increase drastically or put on a ton of weight in the process.  An additional 100 calories per day is sufficient.

I like to keep things simple as I am no gourmet chef.  I also like to eat so the approach I take works best for me.  For one, I eat at least 6 meals and snacks a day every three hours from 7am until 10pm.  I include both protein and carbohydrates sources in each meal.  Each meal will consist of a quality protein source, a serving of vegetables and/or a serving of fruit.  Between meals I drink water but will have a coffee or tea in the morning and sometimes in the evening.  I limit my intake of processed foods; refrain from refined carbohydrates such as white breads, white pastas and white rice (or anything in the ingredients that starts with “enriched”), bakery type desserts such as cakes, cookies, donuts etc and sugary beverages other than 100% fruit or vegetable juice.  Yogurt I will eat as a source of protein and calcium and the odd ice cream as a treat. Carbohydrates in the form of whole wheat / whole grain cereals and breads are consumed at breakfast to replace depleted glycogen stores and as the body will utilize these for energy throughout the day.  A typical day for me would look like the following:

7:00AM Breakfast – 1 cup of plain Oatmeal; slice of 100% Whole Wheat Toast w/ tablespoon of Peanut Butter; Whey Protein Smoothie with a cup of frozen berries; coffee with a single milk and sugar.  Multivitamin and Omega 3-6-9 supplements.

10:00AM Snack – 2 to 3 larges eggs scrambled or as an omelette; an ounce of cheese; ¾ cup of chopped peppers (red, orange and green) and onions; a medium apple

1:00PM Lunch – Salmon steak w/ beets; a half cup of whole long grain rice; yogurt and 100% orange juice

4:00PM Snack – Whey Protein Smoothie with a cup of frozen berries and cup of mixed veggies (not included in the smoothie unless it was a sweet vegetable such as carrot or beet)

7:00Pm Dinner – Chicken breast w/ broccoli and yogurt

10:00PM Snack – Turkey breast slices w/ cheese and an apple

NOTE: the WHEY protein at breakfast addresses my post recovery needs as I generally work out prior.  Foods with a high glycemic index and low in fat aid in the rapid delivery of protein to the muscles.  As my workouts occur before breakfast, I find it challenging to balance this requirement while at the same time, feeling full and satisfied until my mid morning snack.

Niagara Classic Road Race 2011 - Ontario Cup Road Race #7

My 2011 competitive cycling campaign has come to an end at the 2011 edition of the Niagara Classic held in Pelham, Ontario.  For this final Ontario Cup cycling race, double points were awarded for the top 15 finishers.  After the second accent up Saylor’s Hill, I accepted the fact that my 3rd place overall in the Master 3 Ontario Cup standing going into this race would not stand.  My legs would not respond to the pace of the others up the 2km accent and I completed the race at my own pace.

Overall I am quite happy about my racing performance this year.  I far exceeded my expectations having been away from cycling or any athletic activity for 19 years.  It’s interesting to see that after so many years away from the sport, there are certain races, terrain and situations that continue to suit you better.  Recognizing weaknesses provides me with the desire to work on these over the next 6 months.

I proved to myself that no one is ever Too Fat to Be Fit.  With a conscience effort to eat healthy and exercise, it is possible to return to some form of fitness.  Add some structure and intensity; it too is possible to become competitive which for years I did not think would be possible.

2011 Ontario Provincial Cycling Championships

Me w/ red helmet behind Matthias Schmidt

The 2011 Ontario Provincial Road Cycling Championships were held on Sunday July 24 in Heidelberg, ON, a small town just north of Waterloo. 8 weeks since separating my shoulder and 5 weeks into riding again, this was my first race back. Realistically I was just hoping to finish today’s Master A race and using it for some decent race miles as it was just over 100km in length. Unlike other races I have participated in which were ability based (Master 1 through to Master 3, where I raced Master 3; the entry level), this race was aged based (Master A – 30 to 39 years old). I would be competing against some of the strongest Master and in some cases Senior level cyclists who elected to race at the Master level in National and Provincial championships. I was looking forward to it as it would be a way to gauge my ability should I obtain the necessary points to upgrade.

Fortunately the heat wave over the last week more or less broke today but there was still considerable humidity. Hydration was going to be a key and I was lucky to have my father on hand to assist in the feed zone. With the race starting at 1:17pm, it was a nice change to leave home at a respectable hour in the morning. However, racing in the heat of the day was going to be a challenge. All my riding and racing to date has been in the early hours of the morning. The race distance was over 40km more than I have raced this year. On the bike food and energy consumption had to be taken into account. I decided to start off with a single bottle of water, a bottle of an electrolyte drink and I would carry a few GU gels. I know they state never to try anything new on race day, but this day would be my first taking gels. It would be more convenient than carrying food.

I arrived just shortly after 11am and had ample time to register and receive my replacement license for today would be the first day I would race under the colours of Impala Bicycles rather than as an Independent. I spoke with a few Master C&D racers who had just finished and got some insight into the race course. The course was described as rolling hills but apparently there were a significant number of false flats. With a high anticipated pace, I suspected these false flats would begin to take their toll on me.

With my preparation complete, I was off to begin my warm-up. With the heat and the hanging humidity, I found it difficult to get an adequate warm-up. The undulating course too did not provide any benefit. While warming up, I discovered my back wheel was a little out of true as it was rubbing the back brake. Fortunately I discovered this before the race and was able to adjust the brake to prevent the rubbing.

We began the race minutes after the Elite 1&2 and Master B’s. 40+ of us set off on a neutral start from the parking “field” and settled in to a steady yet fast pace. I positioned myself nicely within the middle of the field and moved up as opportunities and space allowed. The first lap I tried to take in as much of the course as I could. By the end of that first lap, I found the most challenging section was just beyond the downhill section after the start/finish line as there were a series of little stinging climbs and false flats.

For the duration of the race, there was not much happening from my viewpoint. There were a few breaks off the front, the most significant having a minute lead, but once the field decided to real them in, they did so swiftly. The race ended in a field sprint with Matthias Schmidt taking a commanding win.

For me, my competition was within the feed zone and a battle to ward off impending leg cramps. I would take my first water at the end of lap 3. An attack or acceleration went off the front and I was gapped on the rise to the finish line. Putting the bottle between my teeth, I jumped to catch on to the rear of the field just as the bottle fell to the road. 14.5km without water but I thought I should be fine as I still had an electrolyte drink on hand. Coming up again towards the feed zone, I was looking for my father to receive much needed water and I could not see him through all those standing within the feed zone. Another 14.5km without water! Into lap #5, I took a second gel and had to down in with the last of my electrolyte drink. I began to feel a cramp coming on in my calves and I tried to stretch them out. I needed water this lap and I positioned myself as close to the front as possible. Coming up to the end of lap #5, it was getting rather congested within the feed zone as others were in need of water as well. I was pushed off my line a few times but finally made my way to the right and got it successfully. Again I was gapped in the feed zone but with the bottle secure, I jumped again to make contact with the end of the field. Just as soon as I made contact and on the decent after the start/finish line, both quads began to cramp. On the rise leading up to the first right hand turn, my hamstrings then seized. Cramping in both the quads and hamstrings became more and more severe and I could no longer pedal. The remaining field passed me by and I signalled to the commissarie following our race that I was done. Once the cramps subsided, I rode easy to the end of the 6th lap and watched the sprint final from the side lines.

Overall I was satisfied with the race yet disappointed I did not finish. I felt I had the legs to go the distance at race pace but I suspect the combination of dehydration, over saturation of electrolytes or lack thereof?? and the demands on the course for my current level of fitness did me in.

Hard Knock Life

Well it isn’t that bad but it sure feels that way.  I am into my fourth week of recovery after separating my shoulder in a cycling accident.  The timing you could say couldn’t have been better as I had intended to take a break after my spring racing campaign and focus solely on increasing my training mileage.  However because of the shoulder separation, I have been sidelined and limited to anything that requires physical exertion.  That is… until recently.

A shoulder separation (where the ligament is strained or torn at the Acromioclavicular  joint) generally occurs with blunt force on or around the shoulder area.  In my case, I went heels over head onto the road landing on the rear of my left shoulder resulting in a type 3 separation.  With the separation confirmed, I quickly booked myself into physiotherapy to kick start the recovery process.

The recovery itself and as I am still learning, consists of many stages.

Week 1 through 3 – Self Recovery

Medication for the pain consisted of Extra Strength Motrin/Advil and Tylenol.  Motrin was used in combination with ice to ease the pain and decrease the inflammation.  Tylenol was used to ease the pain.  I took these as directed on the package for the first week.  There after, only as needed.  For ice, I tried to ice three to four times daily for up to 15 minutes.

For the first three weeks, my arm was in a sling to limit movement, ease the weight from my shoulder and position the clavical in line with the acromiom to encourage the ligament to heal.  As my arm would be in a sling, sleeping on my left would be impossible.  For the first two weeks, I slept on a recliner.  After the first week, I began removing the sling at night in favour of elevating and resting my arm on a side pillow.  With my arm in a sling, although driving was technically possible, for safety reasons I choose to take transit to work.

My self recovery also consisted of adequate rest.  For the first week, I did very little and spent a considerable amount of time on the couch.  I had taken a few days off work to get more x-rays taken and attend a few physio sessions.  Brief excursions were taken to the local Dairy Queen for burgers, fries and/or onion rings.  My moral in the first week was pretty low so yes… I did indulge but just a little!

Week1 through 3 – Physiotherapy

The day following the accident, I went to see my GP and asked for a requisition for additional x-rays and physiotherapy.  I wanted the additional x-rays as the originals taken at the hospital did not include any weight bearing pictures.  I wanted to know the severity of the separation and the holding a weight would identify the displacement of the clavical.  I also booked myself in for physio.

Until I saw the orthopaedic doctor and to learn whether surgery was required, physiotherapy involved ultrasound, laser, electrotherapy and taping.  The ultrasound, laser and electrotherapy were done to encourage healing and removing bruising.  The taping was done to push the clavical down, positioning it closer to the acromiom to accelerate the healing of the ligament.  With my arm in a sling, it was important to keep my fingers, wrist and elbow mobile by going through a full range of motion.  I generally did this with my arm supported by a pillow.  By the end of the second week, I began subtle arm pendulum exercises and increasing the range of motion in my shoulder as pain would allow.  I also performed assisted arm raises while lying down to the point where pain was felt.

Week 3 – Physiotherapy

Into week three I began some resistance exercises using a band (green) and a cable machine at my local gym.  Not entirely sure of the effective resistance/weight of the band, but at the gym I am lifting 10lbs without too much pain.  The range of motion is limited and only within the degree pain is not felt.

Week 4 – Physiotherapy

Into week 4, the pain has subsided except when exerting pressure towards the outside of my shoulder.  For instance, if making a fist with your left hand and pushing it into your right hand, pain is felt on the left side of the shoulder.  I completed my last physio session as my physiotherapist considered my range of motion was very good and that I was self motivated to complete the required strengthening exercises.

So the recovery process has been going well.  All in all, 75 percent of the recovery has been completed in 25 percent of the recovery period.  I can expect another 3 to 4 months until I am completely recovered but I expect some lingering side effects.

More updates to come...

Nith River Road Race 2011 - Ontario Cup #4



Nith River Road Race 2011 - 2nd Master 3

 Patience was the order of the day today.  After being a little overzealous last week in the final at Bike the Bruce, today I was going to change my tactic and let the final play out.  The tactic worked out in the end.

The day began very early, woke up at 3am to begin my journey to Wellsley, Ontario and little town east of Kitchener/Waterloo.  Fortunately, the temperature on this May long weekend was on our side with a projected high of 16 degrees.  Rain and thunderstorms were called for later in the afternoon but there was a possibility of rain in the morning.

I arrived at Wellsley ahead of schedule.  The 2 ½ hour drive was just shy of 2 hours and it gave me plenty of time to drive and review the 16.4km course.  I was a little apprehensive of this race was I was told it was a rolling course with little to no flats.  Although my racing and progression have been going well, continuous hill efforts over 64kms left me worried.  Driving the course, I was reassured that my concerns were nothing to worry about.  If anything, the course suited my style.  The final especially was in my favour as it was somewhat technical with a few sweeping turns and undulating terrain with a slight downhill to the finish.  In my mind, I knew this race was for me!

With the registration open at 7am for our 8:30am start, there was ample opportunity to get ready which was a nice change from the previous few races.  My dilemma was the temperature.  It was cool enough to warrant a long sleeve jersey yet warm enough to forgo it all together.  If the humidity increased, I may find myself overheating yet if it rained, I would be cold.  In the end, I decided to wear the long sleeve jersey as it has a full length zipper on the front that could be unzipped to provide some needed circulation.

As I was warming up on the rollers, my legs felt tired and heavy.  It wasn’t a surprise as on Friday I assisted with my son’s Track & Field meet at school and was responsible for raking and measuring at the standing long jump competition.  What you don’t take into account when volunteering for such an event is the exertion required squatting up and down all day to take measurements.  I added some additional higher cadence intervals in an attempt to loosen them up.

By 8:15am, we were summoned to the line by the race commissarie.  The race would start from the parking lot and be neutralized until we reached Gerber Road.  With the race beginning downhill, I had a feeling the race would begin at a considerable pace.  I made sure I was towards the front.


Nith River Road Race - Course Map



Nith River Road Race - Course Profile

Nith River - Main Peloton

With the race now underway, it did not take long for the attacks to begin.  A single cyclist from Vitess went off the front in what I would consider a doomed attempt.  Although the winds were not a strong as last week, a cross wind would be felt on the majority of the course.  The peleton kept him within easy reach.  Into the second lap, a second cyclist launched an attack to bridge up to the lone Vitess cyclist.  Now with two up the road, if they cooperated, there’d be a chance they would make something of their efforts.  Obviously I was not the only one to think that and shortly, the two were soon caught.  All other breakaway attempts throughout the race were quickly neutralized which suited me well.

Mid way through the second lap my legs were again very tired and heavy just as Jeff Murphy (Team Bike-Fit) and Nick Schwertfeger (Newmarket Eagles Cycling Club) began pushing the pace.  Although I was never in any concern during the race, I could just follow.  I spent more time hydrating myself and spinning the pedals uphill to keep the legs loose and roll along in bigger gears when going downhill.  It seemed to help as into the third lap, I was beginning to feel better.

Mid way through the third lap, the anticipated rain really began to fall.  It had been spitting earlier.  Making our way down Regional Road 107 there’s a descent with a right hand turn at the base taking us onto Perth Line.  As the roads were now as slippery as ice, one cyclist slid out on the turn which alerted us all to the likelihood of more crashes.  For the remainder of the race, more caution was taken.

Into the final lap, the pace remained constant and the jostling for position began along Perth Line.  An attack was made up the left of the road and over the yellow line by Edmond Mellina (Lapdogs Cycling Club) resulting in his disqualification by the race commissaire.  A few others drifted across the yellow line but this was more a result of the switching that was taken place as positions in the peleton were being fought for.  At this point I was sitting mid way through the peleton on the left.  I had expected on the hairpin corner leading onto Gerber Road, there’d be some crashes and I wanted to ensure I was well clear of them.  In the final along Gerber Road, the yellow line rule would not apply allowing us the full use of the road.  Riding on the left provided me with ample space to set up for my sprint.  As I mentioned earlier, I was going to let the final play out and not take any risks or initiative.  That tactic worked in my favour as the sprint started well in advance of the finish line.  I was positioned well, again nicely sheltered from the crosswind and while still seated, raised my cadence and speed and quickly made ground within the peleton.  With the finish line in sight in what seemed to be less than a hundred meters, I began my sprint.  I felt as I was able to effortlessly overtake everyone and as I threw my bike at the line, with the front wheel actually coming off the ground, looking to my right I knew it was close.  Jamie Saavedra (Independent) would go on to claim first with me coming in second by less than three inches!

Nith River Road Race - Master 3 Final




Nith River Road Race - Master 3 Final

  Overall I couldn’t have been happier.  With the initial reservations about the race and course, the tiredness and heaviness I was experiencing before and during the race, and the tactic which I followed to the end, it was a great race.  If my calculations are correct, I am leading the standings in the Master 3 – Ontario Cup Standings with my 7^th at Calabogie, 2^nd at Springbank and 2^nd here at Nith River.

Master 3 Men Results - 65.6 km - Average Speed 37.5 km/h

1 SAAVEDRA, Jaime   INDEPENDENT                 01:45:01 
2 CUMMINGS, Killian INDEPENDENT                 st.
3 PITTS, Martin     RACER SPORTIF/MATTAMY HOMES st.

Complete Results click here

Bike the Bruce 2011 - Ontario Cup #3

It was not to be my day today at this annual edition of Bike the Bruce held on the roads between Sauble Beach and Wiarton, Ontario.  Having been raised Owen Sound, a near by town and at the end of my 8 week training build, I wanted to do well at the race.  With a bit of misfortune in the final I would see my hope fade within the last 100 meters.

In what seems to be a recurring event each week, the weather was not on our side again.  Fortunately the forecast for rain was wrong, but the forecasted wind was not.  30 to 40km/h winds were on tap for the race today and a cold 7 degree Celsius temperature.  My drive from Owen Sound to the start in Sauble Beach went via Wiarton as I wanted to see the course as it had been many years since I rode these roads.  The race took us from the north end of Sauble Beach, north to Oliphant and north/east to Wiarton.  A short loop on the west end of Wiarton we travelled back on the same road down to Oliphant and a 5km loop back to the start/finish.  We completed this circuit twice for a total of 64km.  As I drove, I made note the wind was from a North/East direction.  The ride between Oliphant and Wiarton would be tough with a strong cross-wind.  Any team willing to stick their nose and hammer in the wind would make the race hellish!

At the start line, I was surprised to learn they split the S4/M3 race into two distinct groups.  Apparently as I was told after, the year before the S4 hammered so hard, they spit the M3s out the back.  I enjoyed the mix category racing as it included an added element… more speed!  At 8:30am, we set off and quickly formed a group and then strung out almost single file riding into a direct head wind.  I was sitting within the first 10 of the group and noticed one lone cyclist off the front.  Someone road up to me and had said it was almost embarrassing but that we were only doing 26km/h!  Racing on my own and with still the entire race to go, I myself wasn’t about to hammer at the front.  We kept the lone cyclist in front at about 15 to 20 seconds.  He stayed out there until our return on the circuit.

Reaching Wiarton, we negotiated a small gradual climb which allowed me to stretch out the legs.  At the top, the lone cyclist was still ahead and two others surged off the front in an attempt to bridge.  I too jumped as I saw an opportunity with four of us off the front; we’d potentially have the ability to hold off the field.  I bridged to the two in front and as a gesture to show I was willing to work; I surged ahead of them and began closing in on the cyclist ahead.  Having nearly caught him, I looked behind only to see the entire peleton strung out single file about 10 meters behind.

The stretch to Oliphant was fast!  Not quite a tailwind but enough on your backside to get you moving, at times we hit 50–60km/h.  A few failed attempts to get away were made and my fear was that if a gap large enough would open and having enough riders in it, that on the second lap, the gap wouldn’t just stick but grow.  I countered every move not in an attempt to prevent it from succeeding but to catch the tail end and get away.  At one point, three BikeFit team mates were towards the front pushing the pace and I sensed they were going to try to make something happen.  I was sitting in about 5^th place when one of them became verbally upset that I was not participating in the pace making.  Racing on my own without team mates and contributing to pace making at the front of the peleton does not make tactical sense.  While I sat on his wheel, he began to drift allowing a small gap to form between him and the four up front.  Knowing what he was up to, I surged around him and joined the four in front.  Just then, I heard him yell “GO!”, a signal for his team mates to begin hammering.  To my surprise they did nothing but look back and the peleton soon brought us back.

Reaching Oliphant, we began the 5km loop back to the start/finish.  It was a winding circuit with sharp left and right turns keeping us all on alert.  The roads were especially slippery with the sections of gravel and sand likely as a result of the winter road maintenance and/or sand from the near by beach.  It was going to be a dicey finish I thought to myself.  Heading up the final straight to the start/finish line, a rider from Newmarket was hammering at the front.  Shyt he’s strong I thought to myself and I sensed the start of the second lap was going to be significantly faster!  I began moving my way towards the front.

We make the left turn to start the second lap and as in the first lap, the pace again slowed and we crawled along at a slow speed.  Unlike the first lap, there were a few instances were the speed picked up but no one took any initiative to get off the front.  For me, perhaps it’s the lack of confidence in myself or the reality that I do not have the stamina to hammer into the wind at my current state of fitness.  I know I have the acceleration and power to match almost anyone, but I am far away from the ability to go at it on my own.  I wait and stay sheltered to conserve my energy for the attacks that are sure to come in the final 15km.

A few more attacks go off the front as we head into the circuit once we reached Wiarton.  One that seemed serious was on the uphill stretch but it too did not materialize into anything.  The stretch back to Oliphant was again very fast and the only significant move that put me on alert was again that one rider from Newmarket.  He must be a time trialist I thought, very strong but fluid pedal stroke.  Bridging up to him hurt but I could see he too was hurting a little.

We reached the final circuit in Oliphant and as expected, the jousting for position began.  With a tail/crosswind combination because of the changes in direction due to the twisting nature of the circuit, positioning became difficult.  Like at Springbank where I finished second, I wanted to be sheltered for the sprint as it would be along a straight with a cross-wind from the left.  My positioning was great as we approached a sharp bend and two cyclists must have bumped or something as a section of the field had to slow and renegotiate their line.  At this point I was in a pretty significant gear and I had brake hard and then get my speed back up.  Making the last left hand turn into the finishing straight, it must have been another 600-800 meters or so to the finish line.  I was exactly where I wanted to be when I noticed a small gap forming with three riders off the front.  At that moment, there seemed to be a deceleration in the bunch and with my velocity I found myself at the front.  Shyt I thought and with nothing else to do, I jumped and tried to bridge to the three off the front.  I had a great jump and looking down I could tell no one was on my wheel.  I sat about 10 meters behind the three but I couldn’t close the gap.  With the strong crosswind, I sat between them and a charging peleton but I believed I had the speed necessary to carry me to the finish and I began to think of that 4^th place finish.  No sooner do I think that, I can begin to feel the sensation in my legs setting in.  Slowly my legs begin to feel like lead weights.  Shyt I say to myself again and I get up and try to sprint harder as the field first catches me and then begins to pass.  One… two… three… pass and I am done.  My legs give out and I am forced to sit up.  Argh!

So disappointing but at the same time I was pretty satisfied with my race.  Today place is not a reflection of my race.  For the first time this year, I felt like I was able to contribute more to the race, making a few attacks, bridging across to others, my recovery between efforts were much better.  The training I have done to date has allowed me to perform above my expectations.

No Racing This Weekend - Happy Mother's Day!

Racing today was cancelled earlier in the week and just as well for a number of reasons:

1. It provided me some time to recover from this illness;

2. Allows me to get more endurance miles in;

3. Gives me a few more bucks in the wallet as I’m not paying for race registration or gas; and most importantly...

4. I get to spend some quality weekend time with my three children and my wife on this Mother’s Day Weekend!

Training this week was just hard.  The cough as a result of the cold was at its all time worse.  Any effort put out resulted in a hacking fit that made it next to impossible to ride.  Interval workouts on Tuesday were completed but not at the same intensity as weeks prior.  On Thursday, I had to cut them short as I just felt awful.  By Saturday, I was beginning to feel better although still coughing.  I still managed a good workout on Saturday with some Over/Under intervals and a nice three hour ride on Sunday.  Weather was still cold (at 7 in the morning) but the sun was shining.

Looking forward to another block of racing over the next 3 weeks.

Springbank Road Race 2011 - Ontario Cup #2



Springbank Park Road Race 2011 - 2nd Master 3



Waking up at 5:00AM Sunday morning and checking the weather online I was pleasantly surprised that the rain was forecasted to hold off until the afternoon and there was to be a morning high of 13 degrees.  No sooner was I packing up the car did the rain start to fall.  Argh, I was not in the mood for rain today!  The illness that has bestowed me has been getting worse rather than better.  Sore throat, hacking non productive cough; I did not want bronchitis to set it.  It is what it is however and I set off for the annual Springbank Park Road Race in London, Ontario.

Springbank Park Road Race has been one of my all time favourite races in Ontario.  As a junior back in the late ‘80s I finished 2^nd and 5^th and as a first year Senior/Elite in ‘91, I won the Senior 2 category.  I gave up cycling that following year.  The race is held within the park on a rather technical course that can increase the nerves of many as there’s an off camber turn after the start/finish line, the road narrows on the back straight, a 6 inch curve surrounds most of the circuit and we are treated with a chicane within the last 600 meters of the 2.2km circuit.  A circuit you definitely have to be prepared to ride hard and aggressively.  I wanted to do well today but my health may have had the last say.

Again as the last 3 races, there was not a lot of time to prepare.  Registration opened at 7:30am and race was to begin at 8:30am.  By 8:00am I was dressed and jumped on the bike and rollers for a quick 15 minute warm-up.  I got an optimum spot at the front/right on the start line, was calm, relaxed and had good sensations for this mixed Senior 4/Master 3 race.

My start was exceptional as I did not have any difficulty snapping into my pedals.  I am notorious for fumbling with my start but today it went perfectly.  Racing towards the first off camber left turn I position myself behind two Lapdog team mates.  I hear a crash from behind and think to myself this is going to become an interesting race!  All I was initially concerned about was being towards the front to get a good look at the course on this first lap.  After all, it has been 19 years since I raced on the course and there was apparently some changes made with the addition of the chicane.  Approaching the end of the first lap, the one cyclist who had crashed was released from the pit area having served his free lap for his mechanical/mishap.  Turning and descending into the off camber turn again, I gave a little surge to pass the two Lapdog team mates and bridged up to the lone cyclist ahead.  As I passed him I was expecting him to jump onto my wheel and have a go but there was no reaction.  Too early for myself to be out on my own so I rode along and waited for the pack to pull me back.

For the most part, the race unfolded as I had expected.  There were good accelerations here and there, bumps and rubs, some (a lot of) cursing and a decent speed.  There were two primes announced during the race.  A prime is generally a cash prize for the first person across the line of the next lap.  I was prepared to have a go on the first one but was out of position.  On the second… for $30 I decided I would chance it at the end.



With two laps to go I began positioning myself for the sprint.  Knowing with a cross-wind from the right in the finishing stretch, I wanted to be on the inside (left of the pack).  A difficult proposition considering the chicane we had to negotiate in the last 600 meters.  Fortunately on the last lap, there was ample space on the inside and there was little concern and I began my sprint sheltered nicely on my right.  I shake my head when I think what happens next.  As I get my cadence up for the sprint, I go to shift down into a bigger gear to begin the sprint only to mistakenly shift up.  Now spinning out I scramble to correct only to see two others slowly make their way ahead of me.  With the correction now made I get out of the saddle to take 4^th in the bunch sprint.  With the mistake and my current state of health, I am still thrilled with the result!  Following the race I meet up with my father who shows me a video of the final.  Two cyclists crossed the finish 8 and 5 seconds ahead of the bunch!  Honestly I had no idea there were two off the front.  So end result was 6^th place in the combined Senior 4/Master 3 and 2^nd Master 3.  My first podium after 3 races and 19 years away from anything athletic.  Nice!

My progression to date has been going really well, I am very pleased and looking forward to the weeks ahead.

S4/M3 Sprint Finish - I am 4th in the bunch on the right in red

Good Friday Road Race 2011

So let’s look at the positives for the day:

1. I finished again with the main group without any major incidents

2. On the series of climbs, I held my own and felt stronger as the race went on

3. I positioned myself well in the group throughout the entire race

4. For the minor incidents that took place such as the bumping, I held my own and recovered from each without taking myself or others down

With that all said, the day for the most part was very difficult for me.  Thursday night, the night before the race, I could begin to feel illness setting in.  My wife and kids have been on and off sick for the last few weeks and I have to this point avoided it.  The morning of the race I sit down at 4:00am again for my pre race meal and check online the weather.  It’s 1 degree Celsius with a projected high of 7 degrees later in the day.  It’s going to be a cold race today!  I choose this time to dress for the elements and wear long thermal tights and gloves.

The one and a half hour drive was uneventful aside from the blowing snow encountered when driving north on Highway 6 towards Flamborough.  I arrive at the race with a splitting headache and in need of a toilet fast!  Hidden behind an 18 wheel trailer, I find relief.  The morning feels rushed as the registration is at 7:30AM and the race start at 8:30AM.  The registration is a little late to open and we wait in line shivering in the cold.  With the sign-on complete and numbers in hand I return to my car to prepare.  Dressed and bike assembled I mount my bike on the rollers and as I attempt to turn the pedals, the rollers sink into the soft ground.  Unable to ride, I leave to warm-up on the course.

With the warm-up complete, I make my way to the start line.  The commissaries decide to split the combined M3/S4 race.  With 68 M3s, not a bad decision as the inclusion of the S4s would have put us over 100 in the field.  I am not familiar with the course today other than it’s a shy over 18km and is a rectangle shaped travelling along Concession Road 5W, right onto Westover Road, right onto Safari Road and finally right onto Brock Road.  There are apparently a series of drumlins, small but steep climbs but I couldn’t imagine they were that difficult.  I am fortunate enough to get a spot at the front of the start line due to a break in the field to make way for a police cruiser.  Less effort I have to put out to make my way to the front now.

With the race on its way, the pace is moderate over the flat but slightly downhill course with a slight tailwind from the right.  I sit comfortably within the top 10 as we ride 2 to 3 abreast and adhering to the yellow line rule.  With the first right hand corner approaching, you can begin to sense some anxiety amongst some of the cyclist.  We all make the right hand turn without incident and the pace begins to steadily increase.  There is a slight cross-wind from the right and a small echelon begins to form pushing us closer and closer to the yellow line.  I fight to remain in the draft of the rider in front of me as I look up and see a cyclist accelerate off the front.  The pace increases again.  As we approach a small decent, I see the first climb; a stinging climb at that!  Down the decent we hit the bottom of the climb and I stand up to power myself and the bike over.  At the top, exhausted and with my heart racing, I quickly come to the conclusion I was way over geared for my current fitness level.  In the next 3 to 4 kilometres, there would be 4 more similar climbs and I would begin to feel better over each one of them.

Into the second lap I still sit comfortably within the middle of the field.  I am able to move almost effortlessly towards the front with the slight tailwind.  After the first right-hand turn and now into the cross-wind, a cyclist passes me on my left as I ride on the edge of the yellow line.  He is followed by the commissaries’ car honking and calling out his number.  He is disqualified.  The pace remains steady as we approach the series of climbs.  No significant accelerations this time but I find I am losing some ground to the other cyclist when climbing so I make an effort to ensure I am closer to the front for each climb.  This way as I drift back, I am still sitting comfortably within the group and no concern with being popping off the back.  With the series of climbs behind us and approaching the end of the second lap, I begin to experience stomach cramps.  What is this I begin to think to myself?  Couldn’t be anything I ate and I figured I was adequately hydrated, but could it be the electrolyte mixture?  I’ve used it before so it can’t be that.  I am at a bit of a loss but continue on and hope it will pass.  Unknown to me at the time, it is just another symptom of the illness that was bestowing me.

Final lap and other than the stomach ache, I am feeling okay.  The pace continues to be moderate but I notice the aggression mounts a little more on this lap as cyclist attempt to make their way to the front.  More elbows and few bumps but nothing in my opinion serious.  On this third lap I find the climbing very difficult.  I am gasping for air and although I do not feel my legs burning, they are very tired.  I find myself drifting further and further behind and on the final climb I do pop off the back but with one final acceleration and I quickly regain contact.  As I regain contact, I begin to move back through the field towards the front and begin to think of the final as it’s coming down to a sprint.  The nerves begin to mount more now as the brakes are applied more frequently and you see other cyclist veering from the right and left to avoid someone in front of them.  I simply concentrate on my own line.  5 kilometres from the finish my calves begin to cramp.  So much that I have no choice but to coast and attempt to stretch by extending my legs and pointing my toes up.  As I do so, I begin to drift further down the pack.  If I can’t get the cramp out, there is no sprint for me today.  Best I could hope for was a fast finish and attempt to retain my position within the group.  With more and more bumping, we approach the final right hand corner and at that point I sit up.  I anticipate a crash in the corner and decide I want no part of it.  We enter the corner and pass through without incident, the pace increases as those at the front start their sprint and just ahead of me, two or three cyclist go down.  Race for me at that point is over and I sit up and casually ride towards the line.

As the day went on, the illness slowly amounted and by Saturday morning, it was confirmed.  So as I look back, I have to be pleased with the progression to date and look forward to overcoming this illness and getting to 100%.  Some great racing and weather coming ahead!