You may know from a previous blog that I entered a 6 day cycling race in Sardegna Italy. In fact, I am writing this blog on our way to the race right now. I have run a few marathons, competed in a bunch of triathlons(including the Worlds the past 3 years) but have never ever done a multi stage almost week long race. Needless to say, I have been very nervous about doing this race and as I write this my objective is simply to finish all days of the race and hopefully respectably.
I wanted to share what key steps I have taken over the past few months in order to ensure that I was as prepared as possible for the race:
1. Training
As I was very nervous about the crazy distance of this race, I needed to change my training. I typically workout every single day(take the odd day off), however generally mix it up between running, swimming, cycling, as well as some strength training. Since I had seldom been on the bike since last years ITU Worlds in Chicago(September 2015), I knew that I had to get a bunch of training and hours in on the bike in order to prepare for this race. Therefore, unless skiing, I basically was on the bike every day since mid January. Greg Pace(Pace Performance) helped put together a great training plan for me and I tried to follow it as best as possible with my very busy schedule.
I have also been trying to get to the gym(SST) to continue to try and keep my strength at least once or twice per week. I am so glad it is spring now as my routine was to roll out of bed very early in the morning, get down to the basement and hop on my bike and trainer for an hour(most mornings in the dark). The past month or so I have tried to get some longer rides in on the weekends as there will be stages(days) of my race that will be 6-8 hours long for one stage. I hope I have done adequate training so that I can complete this multi day event.
2.Diet
As much as possible I have been trying to follow a very healthy diet. My goal each day was to ensure I tried to adhere to the following:
- My Morning Shake following my workout(see previous blog entitled “The Morning Shake”)
- Healthy salad/healthy carbs for lunch
- Green protein shake following an afternoon workout or weight session
- Healthy dinner including Healthy Carbs and Protein
- Cut down on Meat and processed food
- Eliminate Dairy
Did I deviate from the above? Of course I did as I try to live by the 80% rule which is try to adhere by my diet guidelines 80% of the time(See 80% Rule blog)
3.HRV Testing
I have been taking my Heart Rate Variability most mornings to see how hard or easy I should be training. HRV measures your Sympathetic(Stress) Nervous System and essentially reads the stress you are putting on your body. The HRV score can be affected by such things as working out too hard, being under too much stress, the amount of deep sleep, whether you are fighting sickness as well as Cortisol levels. The benefit of HRV testing is it provides you with a score that determines how hard you should train that day. The higher the reading(score) the harder you can workout and when a low score(it actually gives you a yellow or red reading) the less you should work out or even take a day off. Prior to HRV testing, if I didn’t feel good, I would still have a hard workout(which is counter productive)as my thinking was that after my workout I would feel better. This clearly is not the case and on days where I am not feeling well, I should take the day off and I have been pretty good at following the readings. The HRV monitor I use simply hooks up to my iPhone and is called Ithlete. I have taken my HRV reading almost every morning since Christmas.
4.Chiropractor
I have had a number of different injuries for a number of years and therefore Chiropractor has been a regular part of my treatment routine. I have also been trying to mend a torn hamstring(10 cm tear) for the past year plus so I have been getting that treated as well. I have been using Dave Schenkel form Pro Active athlete(www.proactiveathlete.com) over the past 3 years and he and his partner Peter Kissel have been great to work with and a key component of keeping me healthy. This is really true in racing season when the injuries seem to happen. Through the treatments I have had the last few months, I feel the best I have in the past year from a muscular/skeletal standpoint thanks to them.
5. Sport Specific Training(SST)
A key component of my training program over the past number of years has been weight training to ensure I keep my strength up. This is important as it prevents injuries from happening during the Triathlon racing season. Since last fall I have worked closely with trainer Dave Mcdowell at SST who has specifically designed a program to try and strengthen my torn hamstring and all the areas around it. I tore my hamstring 2 years ago this August training for the National championships and it has been a real long road to recovery. However through the programs he has designed this year and me actually getting in the gym on a regular basis, it feels the best it has felt in 2 years.
So with 2 days to the tour, I feel the best I have felt physically(other than we will be travelling for 24 hours with no sleep) in a few years. Now it will be the Mental aspect of the race and the “hurt” that will need to be in top form for me to race well.
Yours in Good Health, Kev
3 comments
Hi Kevin.
I certainly enjoy reading your messages.
It is amazing how serious you are about this part of your life.
I had no idea that so much was involved in what you do.
Good luck on your journey. Lots of love Marge
Way to go Kevin, no matter how you finish! You have done an amazing job of the training and must have felt so good starting into this incredible challenge. All the best with the remainder and looking forward to hearing your thoughts after this experience!!!! The HRV training component is very interesting!
Wonderful, Kevin. Thanks for sharing your experience all the way from Italy. I hope you finish strong this week, and return home safely, to share the stories about this amazing experience. 🙂
Bryan