Body/Mind Conditioning from Performance Conditioning Cycling Newsletter
PAGE 10 PERFORMANCE CONDITIONING CYCLING — Vol. 8, No. 6
BODY/MIND CONDITIONING—DEALING WITH
THE GOOD, THE BAD, THE UGLY RIDES
BODY/MIND CONDITIONING—DEALING WITH
THE GOOD, THE BAD, THE UGLY RIDES
Kristen Dieffenbach, M.S., President, Mountains, Marathons and More
The good days are amazing.
No matter what the weather
or type of workout, you feel
smooth, strong, and invincible
on two wheels. Nothing slows
you down or breaks your pace.
Climbs and efforts seem to fuel you. You finish your ride with a sense of great accomplishment, already looking forward to your next ride.
The bad days, are not quite so fun. Cars forget to see you, you find every speck of glass on the road and get enough flats to prove it, and the weather just doesn't seem to cooper- ate. You finish tired, feeling a little defeated by the world of non-cyclists and you just look forward lying down on the couch.
Then there are the ugly days. These are the days when efforts don't just feel hard, they feel impossible. You pedal squares. Every climb feels mountainous and every puff of wind has you cursing Mother Nature for get- ting in your way. And while you are at it you curse anyone else you can think of who might be to blame for you being on the bike at this particular time. Before the ride is even over you are wondering what ever made you
Climbs and efforts seem to fuel you. You finish your ride with a sense of great accomplishment, already looking forward to your next ride.
The bad days, are not quite so fun. Cars forget to see you, you find every speck of glass on the road and get enough flats to prove it, and the weather just doesn't seem to cooper- ate. You finish tired, feeling a little defeated by the world of non-cyclists and you just look forward lying down on the couch.
Then there are the ugly days. These are the days when efforts don't just feel hard, they feel impossible. You pedal squares. Every climb feels mountainous and every puff of wind has you cursing Mother Nature for get- ting in your way. And while you are at it you curse anyone else you can think of who might be to blame for you being on the bike at this particular time. Before the ride is even over you are wondering what ever made you
think you were actually a
cyclist or why you even
wanted to be one in
the first place, and
you are deciding what dark corner of the basement is the best storage spot for the bike.
While the majority
of your training rides
probably fall somewhere
on the continuum between
the "good" and the "ugly," all riders from novices to the pros, occasionally experience the extremes of training. The "good" rides are a source of tremendous motivation and provide a great confidence boost. They remind you of all the great things about cycling and renew your faith in your abilities. The “really good" days are those amazing rides you never forget and often it is the memory of these rides that can keep you going on the "ugliest" of days.
"Bad" rides really aren't that terri- ble—they are often bad mostly because you chose a route with too much traffic or you have some bad bike mechanical karma you need to
the first place, and
you are deciding what dark corner of the basement is the best storage spot for the bike.
While the majority
of your training rides
probably fall somewhere
on the continuum between
the "good" and the "ugly," all riders from novices to the pros, occasionally experience the extremes of training. The "good" rides are a source of tremendous motivation and provide a great confidence boost. They remind you of all the great things about cycling and renew your faith in your abilities. The “really good" days are those amazing rides you never forget and often it is the memory of these rides that can keep you going on the "ugliest" of days.
"Bad" rides really aren't that terri- ble—they are often bad mostly because you chose a route with too much traffic or you have some bad bike mechanical karma you need to
work off. While frustrating,
"bad" rides don't linger or
leave a sour taste in
your mouth for riding.
You may avoid a cer-
tain route or become
a little paranoid and
carry every tool
known to mechanics
for awhile but it is the
environment that frustrat-
ed you, not the riding.
The "ugly" rides, on the other hand, are demoralizing. These rides have a negative impact on motiva- tion and can shake even the strongest rider's confidence. Nothing on the bike feels good or right and you are left questioning your training, your abilities, and possibly even your future in the sport. Sometimes an "ugly" ride is just an "ugly" ride, while other times it may indicate potential problems in a training plan that need to be corrected. Understanding the nature of training, the potential reasons behind "ugly" days, and how to cope with these train- ing obstacles can help you through the occasional routine "ugly" days of train- ing, enhance training gains and enjoy-
See RIDES, Page 11
ed you, not the riding.
The "ugly" rides, on the other hand, are demoralizing. These rides have a negative impact on motiva- tion and can shake even the strongest rider's confidence. Nothing on the bike feels good or right and you are left questioning your training, your abilities, and possibly even your future in the sport. Sometimes an "ugly" ride is just an "ugly" ride, while other times it may indicate potential problems in a training plan that need to be corrected. Understanding the nature of training, the potential reasons behind "ugly" days, and how to cope with these train- ing obstacles can help you through the occasional routine "ugly" days of train- ing, enhance training gains and enjoy-
See RIDES, Page 11
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PERFORMANCE CONDITIONING CYCLING — Vol. 8, No. 6
PAGE 11
RIDES
Continued From Page 10
ment, help divert serious problems such as burnout, and can help increase the number of "good" days you experience.
Ugly Days and The Training Cycle
The very nature of training for improved performance necessitates training cycles designed to stress the body's limits and bring about changes. Even though intentional, training stressors such as hill repeats and anaerobic threshold efforts are diffi- cult, tiring, and painful. The systemati- cal overloading of different physiolog- ical systems during different phases of training means you will not always be fresh for every workout. Being tired and worn down from training will occasionally set you up for a poten- tially "ugly" ride. However, when an "ugly" ride turns into multiple "ugly" rides or when the ugliness of the ride is out of proportion with your current training phase, it is important to take a closer look at what you are doing and how you have been doing it.
Recognizing Truly "Ugly" Rides
Keeping a training log is one of the best ways to identify when an "ugly" day is more than just a tempo- rary response to being worn down. After experiencing an "ugly" ride care- fully review your log. What phase of training are you in—high volume? high intensity? recovery? How has your sleep been? Was this "ugly" ride a surprise or in hindsight can you see it coming in the workout details in your log? Poor sleep, high levels of life stress, crampy legs, increased irritabil- ity or moodiness, lack of appetite, and an increased morning heart rate can all indicate that something is amiss in your training. Often one or more of these symptoms may appear in the days before an "ugly" ride. Being aware of these potential symptoms, understanding your typical responses to training (both positive and nega- tive), and by regularly reviewing your training plan you can help prevent future "ugly" rides before they happen.
If a review of your training log uncovers a negative recovery trend, it is important to immediately address these issues in order to prevent further damage and ensure that you get back on track as soon as possible. Often, an outside viewpoint from a coach or trusted teammate can help you deter- mine which factors led you to a dimin- ished recovery state and ultimately to your "ugly" ride or rides.
Before making major changes to your training plan make sure you review your recovery activities. Training athletes may need 1 or 2 extra hours of
Continued From Page 10
ment, help divert serious problems such as burnout, and can help increase the number of "good" days you experience.
Ugly Days and The Training Cycle
The very nature of training for improved performance necessitates training cycles designed to stress the body's limits and bring about changes. Even though intentional, training stressors such as hill repeats and anaerobic threshold efforts are diffi- cult, tiring, and painful. The systemati- cal overloading of different physiolog- ical systems during different phases of training means you will not always be fresh for every workout. Being tired and worn down from training will occasionally set you up for a poten- tially "ugly" ride. However, when an "ugly" ride turns into multiple "ugly" rides or when the ugliness of the ride is out of proportion with your current training phase, it is important to take a closer look at what you are doing and how you have been doing it.
Recognizing Truly "Ugly" Rides
Keeping a training log is one of the best ways to identify when an "ugly" day is more than just a tempo- rary response to being worn down. After experiencing an "ugly" ride care- fully review your log. What phase of training are you in—high volume? high intensity? recovery? How has your sleep been? Was this "ugly" ride a surprise or in hindsight can you see it coming in the workout details in your log? Poor sleep, high levels of life stress, crampy legs, increased irritabil- ity or moodiness, lack of appetite, and an increased morning heart rate can all indicate that something is amiss in your training. Often one or more of these symptoms may appear in the days before an "ugly" ride. Being aware of these potential symptoms, understanding your typical responses to training (both positive and nega- tive), and by regularly reviewing your training plan you can help prevent future "ugly" rides before they happen.
If a review of your training log uncovers a negative recovery trend, it is important to immediately address these issues in order to prevent further damage and ensure that you get back on track as soon as possible. Often, an outside viewpoint from a coach or trusted teammate can help you deter- mine which factors led you to a dimin- ished recovery state and ultimately to your "ugly" ride or rides.
Before making major changes to your training plan make sure you review your recovery activities. Training athletes may need 1 or 2 extra hours of
sleep as the volume and intensity of
their rides increase. When deciding on
what level of training you can handle,
be sure to include the increased need
for recovery and sleep. Just because you
can fit a 12-14 hour week of riding into
your schedule, does not mean you can
handle that level of training. In addition
to allowing for ride time, you must also
be able incorporate extra stretching,
sleep, and other recovery activities nec-
essary to ensure you remain healthy.
cal indicators such as heart rate are
indicating that you may not be prop-
erly recovered. The better you under-
stand your own body and the physio-
logical parameters to training, the bet-
ter equipped you will be to make
these decisions. Keeping a detailed log
over time and consulting with a coach
can help you be better prepared to
make these kinds of decisions.
It is important that once you make the decision not to continue a workout that you stand by your decision. Don't let the post ride doubts make you feel guilty for not doing what was original- ly written in your plan. If you made an informed decision, you can feel confi- dent that you did the right thing to ensure positive training results in the long term. If in hindsight you feel that you didn't make the right choice, focus your energies on finding ways to make a better decision next time rather than dwell on something that you can't change. Either way, you will enhance your confidence by knowing that you are in control of your training and are being proactive rather than just reac- tive to the needs of your body.
On the other hand, sometimes accepting an "ugly" day for what it is and gutting it out is the appropriate action. Sticking with an "ugly" workout till the end can be a tremendous boost to your sense of determination and your confidence. When all physiological indi- cators seem fine and your "ugly" day just seems "ugly," then sticking with it can help prepare you mentally for deal- ing with the tough moments in racing. Knowing that you have ridden on guts alone in training and survived will give you confidence in ability to ride that way in competition.
Whatever the cause of your "ugly" day, the key to diminishing the poten- tially negative impact it can have on your physical gains, motivation and confidence is to remain proactive with your training. Training is an evolving process that blends what is known about the science of training with ongo- ing research of how your body reacts to training. You and your environment are constantly changing, so your training plan needs to be a work in progress. Take the time to understand enough about the training process so you can understand how your body is respond- ing. Don't just write each workout in your log and forget it, review it on a weekly basis to look for trends. Striving to maintain a balance between the dif- ferent stressors you experience and your recovery will help decrease the occurrence of those "ugly" rides and will also increase the frequency of the "good" ones.
More Information Please!
Contact the author via e-mail at performexcel@hotmail.com
It is important that once you make the decision not to continue a workout that you stand by your decision. Don't let the post ride doubts make you feel guilty for not doing what was original- ly written in your plan. If you made an informed decision, you can feel confi- dent that you did the right thing to ensure positive training results in the long term. If in hindsight you feel that you didn't make the right choice, focus your energies on finding ways to make a better decision next time rather than dwell on something that you can't change. Either way, you will enhance your confidence by knowing that you are in control of your training and are being proactive rather than just reac- tive to the needs of your body.
On the other hand, sometimes accepting an "ugly" day for what it is and gutting it out is the appropriate action. Sticking with an "ugly" workout till the end can be a tremendous boost to your sense of determination and your confidence. When all physiological indi- cators seem fine and your "ugly" day just seems "ugly," then sticking with it can help prepare you mentally for deal- ing with the tough moments in racing. Knowing that you have ridden on guts alone in training and survived will give you confidence in ability to ride that way in competition.
Whatever the cause of your "ugly" day, the key to diminishing the poten- tially negative impact it can have on your physical gains, motivation and confidence is to remain proactive with your training. Training is an evolving process that blends what is known about the science of training with ongo- ing research of how your body reacts to training. You and your environment are constantly changing, so your training plan needs to be a work in progress. Take the time to understand enough about the training process so you can understand how your body is respond- ing. Don't just write each workout in your log and forget it, review it on a weekly basis to look for trends. Striving to maintain a balance between the dif- ferent stressors you experience and your recovery will help decrease the occurrence of those "ugly" rides and will also increase the frequency of the "good" ones.
More Information Please!
Contact the author via e-mail at performexcel@hotmail.com
T
demoralizing. These
demoralizing. These
he "ugly" rides, on
the other hand, are
rides have a negative impact
on motivation and can shake
even the strongest rider's
confidence.
One of the most overlooked causes of becoming under recovered and sub- sequently experiencing an "ugly" ride is the influence of outside life stressors such as work, relationships, etc. All stressors, even those that do not tax you physically, drain your energies and impact how you recover. Make sure you consider all the sources of stress in your life and training and consider the impact they have on your training when looking for factors that contributed to the "ugly" ride. Once you have identi- fied the sources of stress, look for ways to reduce them or to reduce the impact they have on you, particularly during high volume and high intensity weeks in your training cycles. Enlist the help of those around you in finding ways to reduce or buffer stress when possible and to add the extra recovery you may need to ensure that the stressors don't overwhelm you.
Salvaging the "Ugly" Ride
Even when you have a good understanding of your training plan, and regularly review your log, pay attention to your recovery levels, and periodically modify your training, you will still occasionally be faced with the dreaded "ugly" ride. No matter how well prepared you think you are, "ugly" days still happen to everyone.
Once the ride is over you will have the opportunity to figure out what went wrong. But first you have to get yourself through the rest of the ride. Be honest with yourself about how you are feeling. Is it just a tough day or does it really feel "ugly"? Sometimes there are days when bag- ging a workout may be the best thing you can do, particularly if psychologi-
One of the most overlooked causes of becoming under recovered and sub- sequently experiencing an "ugly" ride is the influence of outside life stressors such as work, relationships, etc. All stressors, even those that do not tax you physically, drain your energies and impact how you recover. Make sure you consider all the sources of stress in your life and training and consider the impact they have on your training when looking for factors that contributed to the "ugly" ride. Once you have identi- fied the sources of stress, look for ways to reduce them or to reduce the impact they have on you, particularly during high volume and high intensity weeks in your training cycles. Enlist the help of those around you in finding ways to reduce or buffer stress when possible and to add the extra recovery you may need to ensure that the stressors don't overwhelm you.
Salvaging the "Ugly" Ride
Even when you have a good understanding of your training plan, and regularly review your log, pay attention to your recovery levels, and periodically modify your training, you will still occasionally be faced with the dreaded "ugly" ride. No matter how well prepared you think you are, "ugly" days still happen to everyone.
Once the ride is over you will have the opportunity to figure out what went wrong. But first you have to get yourself through the rest of the ride. Be honest with yourself about how you are feeling. Is it just a tough day or does it really feel "ugly"? Sometimes there are days when bag- ging a workout may be the best thing you can do, particularly if psychologi-
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