0 The Inconsiderate Cyclist. Breaking The Rules And Getting Caught

I am an inconsiderate cyclist.  As a matter of fact, according to a fellow cyclist, I'm a" f#@king idiot!"

I am a vocal critic of drivers in Melbourne who disregard the safety of cyclists with their dangerous driving and thoughtless actions.  I can't count the number of times I've been in danger of being run over, clipped by an opened car door, or abused by  irate drivers for no reason.  I have blogged about how much it annoys me, and have bored many a person with my rants about the aggressive attitude that Australian drivers have towards cyclists.

So it is with great shame that I admit that on Monday I did the wrong thing whilst riding to work on Collins Street and almost ran over a pedestrian.  I had just swerved around a double parked taxi and then evaded an opened SUV drivers door, when I came to a pedestrian crossing at on of the new tram stops near Exhibition street.  For whatever reason, I didn't stop at the crossing, despite the fact that a lady had stepped out onto the marked crossing and was beginning to cross.  It wasn't a conscious decision to go through, more a combination of too much speed and not enough attention to what was happening around me.  Realistically, I was nowhere near hitting her, but that was more luck than anything else.  As soon as I was through the crossing, I instantly felt guilty, and was not surprised to have another cyclist pull up next to me and begin to berate me for my dangerous riding. 

At the time, I wasn't very receptive to this guy's delivery, as he opened with the line "you're a f#$king idiot!" and then proceeded to follow this up with quite a few other choice thoughts on how dangerous it was to ride through a pedestrian crossing.  In hindsight though, he was spot on.

We cyclists can't complain about the poor driving of car owners, and then continue to flout the road rules, and even endanger pedestrians through our behaviour.  It not only makes the roads more hazardous for all of us, but gives motorists a "reason" to hate us even more than they seem to.

So I've learnt my lesson.  From now on, I'll slow down in the city, ensure I'm paying attention, and follow all of the road rules.  It'd be great if all of the other cyclists making the perilous commute would do the same.  Ride safe and look after yourselves!

2 Ironman?? Why everyday people put themselves through hell.

I didn't just wake up one day and decide to do an Ironman.  My journey to that decision was a more subtle and slow evolution that began in my late twenties.  I was your stereotypical office worker.  A few kilos overweight, mainly sedentary, drinking a lot and smoking too.  I felt heavy, slow and uncomfortable.  One day I realised that I had man boobs and my disgust at the state of my body was the initial spark that led to the burning passion that I now have for endurance sports.  I began to focus on getting myself healthy, losing weight, getting active, and starting to participate in a more active lifestyle. I initially focused on getting fitter, but as I got faster and stronger, I began to set more lofty goals for myself.  It was hard work, I lost my way several times, but I feel that I'm on the right track to achieve my eventual goal of becoming an Ironman.

The 2013 Melbourne Ironman event recently sold out completely in five minutes.  This is a striking demonstration of the growing popularity of endurance sports, all the more surprising because the bulk of the entrants are "middle-aged" people in their thirties and forties.  A very high percentage of these entrants are drawn from the ranks of the professional world.  Accountants, lawyers, doctors and other corporate high flyers are flocking to endurance events in unprecedented numbers.

But why are we seeing so many professionals, long regarded as desk bound softies, putting themselves through the intense preparation required to race these extreme events?  I have a theory that it comes down to our basic, primal need to compete.  To test ones strength and endurance against that of others, or in most cases in Triathlon and other endurance events, against oneself.  I think that most of the people that I race against probably have that same voice in their head asking "Are you tough enough?".  The ability to answer that most basic of internal questions is what drives me to train hard, put myself through pain, early mornings and long hours on the road.  When people ask me why, I usually just answer "because I want to know if I can".

I'm often accused of being overly competitive, and truth be told, it's probably true.  I like winning, and I can't stand not being good at something.  When it comes to Triathlon however, or even long distance running, I don't really care where I place, as long as I know that I gave 100% the entire race.  I'm usually more concerned with beating a previous best time, than with trying to get on the podium (which realistically is never going to happen).

When I speak with other people that race endurance events, the themes are fairly constant.  They want to challenge themselves, to "push their limits", to be the best that they can possibly be.  The office environment is so structured, safe and free of physical challenge, that there seems to be a swing back towards a lifestyle where people are more in touch with their physicality.  It's OK to sweat, to hurt and to push yourself.  I think that's one of the main attractions for me, and for many others.  When you train hard, and compete, you feel electrified, alive and energised.  You're in the outdoors, surrounded by other similarily masochistic people, finding out exactly what "you're made of".  I know that when I am running into the finishing line of a race, where I've given my all, there's almost no other place I'd rather be.

0 Injury! What Now?

I'm injured. I pushed too hard, and ignored a couple of small niggles (against my own advice).  A couple of weeks ago I had reached that magical level of fitness where you feel invincible.  You are energised, strong, fast and feel as if you can run all day.  I smashed a half-marathon PR on Saturday and then my 10km PR on the Monday.  A week later, and I couldn't run at all.  Shin splints, and a disturbingly painful left ankle had brought my quest for world domination to a screaming halt.

Faced with my own physical frailty, and robbed of my regular fix of exercise induced euphoria, I've found myself struggling to stay positive, healthy and motivated.  Here are some of the key things that I've been forcefully reminded about managing your fitness whilst injured:

• Nobody is bulletproof - You will be injured at some point in your life.  Accept it now and it will save you a lot of time, pain and frustration when it happens.
• You don't need that chocolate - Initially I struggled to adapt my eating to my new, more sedentary, lifestyle.  I was still wanting to eat lots of carbs and had to be very careful of my weight now that I wasn't burning heaps of calories every day.  Be conscious of your food intake if you activity levels change.
• It's not the end of the world - When I realised I wasn't going to be able to run for a while, I almost immediately found myself feeling a bit depressed.  Without my daily sweatfest, I was really struggling to find motivation to get up and about.  I wasn't depressed in the clinical sense, or in need of medication, but I definitely felt down.  It's really critical that you maintain your positivity.  You will get better.
• Stay active - In 99.9% of cases, there will be plenty of exercises and activities that you'll be able to substitute into your exercise regime.  For me, it was more swimming, pilates and gym weights.  Whilst I couldn't run, or even ride hard, I was able to get plenty of quality fitness work done in place of those more high impact sports.
• See a professional - If you think you've injured yourself, go to a Sports Physio asap.  A good physio, in conjunction with a tailored rehab plan, will get you up to speed again a lot faster than doing it yourself.

Remember, you don't need to go to pieces just because your body does.  Stay positive, see a physio and adapt your training to suit your needs.

0 Look After Yourself. Knowing When You've Had Enough Exercise

Pushing yourself hard is the best way to see improvement in your mental and physical conditioning.  Nothing beats the satisfied, warm feeling you get after a strong week of hard training.  Whilst you need to keep challenging yourself, it's very important that you know when it's time to take a break.  Pushing your body to far will almost always result in an injury or illness that will set your training back further than you might think.


As I've mentioned before, rest and recovery are the most important part of any training regime.  Your body needs time to repair damaged muscles and overcome built up fatigue.  Without adequate sleep (at least 7 or 8 hours a night), and regular rest days (where you do nothing), you will find yourself feeling worn out and your body will begin to let you down.  Injuries are all to often brought on, or exacerbated, by a lack of sufficient recovery time.


In order to provide the power you need for training and racing, your body needs the right kinds of fuel.  Make sure you are eating regular healthy meals.  Fuels that release energy over an extended period are better suited to your needs, and will prevent you from feeling hungry between meals.  Your body will be burning through it's stored energy at a much faster rate, so make sure you are getting enough, healthy, low fat food to sustain you.  There are a million different diets out there, but the bottom line is be sensible.  You know which foods are good for you and which aren't.  Indulge in the unhealthy ones every now and then if you want to, but try to be consistent with the healthy foods.


The most important thing to remember is to listen to your body.  If you feel too tired to work out, take a rest day.  A niggle can turn into a much more serious injury if you try to ignore it and "push through the pain".  I am currently recovering from an annoyingly persistent bout of shin splints that would no doubt be more prolonged if I had kept running as frequently as I have been. 

If you are feeling worn down after a period of sustained training, give yourself a couple of days off, or re-energise yourself by mixing up your training.  If you are swimming and riding on a regular basis, add a trail run, weights session or a spin class to your training.  You'll not only get the benefits of cross-training, but you will find you remain motivated to train longer and find it easier to get out of bed in the morning.  Your brain is just as important in the training process as your muscles, so keep it interested with variety.  Just as we get bored of the same diet or repetitive task, we need to continually vary our training.

2 Too Busy To Exercise? Get fit and lose weight in no time!

How many times have you heard (or said) "I don't have time to workout".  As our work lives become busier and more stressful, it becomes easier to convince ourselves that we are too busy to dedicate long hours to sweating in a gym.  It's an easy trap to fall into, and unfortunately it has some serious consequences for our health.  The sedentary, desk-bound lifestyle that has become the norm, has been proven to shorten our lives significantly and has direct links to the increase in heart disease and diabetes in the Western world.

The good news is that you can take some easy steps to not only re-incorporate exercise into your life, but to improve your productivity and satisfaction at work.  Here are some simple ideas for fitting exercise into a busy professional life.  

Walk, run or ride to work

Sitting in a car in rush hour traffic is tedious, stressful, polluting and costly.  Public transport can be equally toxic, with chronic overcrowding, delays and high fares.  More and more commuters are finding real benefits in riding, walking and running to and from work, either daily or a couple of times a week.  In my case, it's actually quicker to run the 8kms to my office than to take the slow, expensive and crowded tram.  You will burn fat, tone muscles and reduce stress in a short amount of time, and save money at the same time.

Take the stairs
Nothing new here folks.  This idea is as old as the hills, but nevertheless, is still one of the smartest and simplest ways to shape up whilst at work.  Most of us work in multi-storey buildings and ride the elevator at least three or four times a day.  Instead of taking the lift, you can walk up or down the stairwell whenever you need to come or go.  You will improve your fitness, tone your butt and strengthen your legs in one simple exercise.  After a few days, it will become second nature.  You will probably start to notice the stairs everywhere you go.  Why not use the stairs instead of the escalator at the train station or the mall as well.

Use your lunch break

Whilst we all technically have a "lunch break", more and more professionals are choosing to work the lunch hour at their desks, in the belief that the extra hour of work will improve their overall productivity.  When you think about it though, trying to power through a 10 hour day without a real break, is not only bad for your body, it's not the best way to ensure that you are operating at your highest level all day.  Take your lunch break.  Head out for a run, swim or take an express gym class like Spin or Pilates.  You'll be amazed at how switched on you feel mentally after your workout, and you will begin to see real physical improvements in your posture, fitness and strength after a short period of time.

It is easy to dismiss these tips as unworkable due to your super-busy workload, but just think about the very real benefits to your life, now and in the future, that these small changes will provide.

 

0 Lycra And Lattes: Cycling Is The New Golf

We've all seen them.  Groups of weekend warriors, wrapped in brightly coloured (often overstretched) Lycra, sipping lattes in a cafe packed with what looks like a slightly overweight version of a pro cycling Peloton.  The familiar "click-clack" of cleats on polished concrete is all too familiar in most inner-city cafes on weekends.  Mixed with the usual brunch conversations, you'll hear earnest debates on topics like average watts, the aerodynamic benefits of shoe covers and the best leg hair removal techniques.

Whilst MAMILs (Middle Age Men In Lycra) have long been a widely mocked, and dismissed as try-hards suffering some sort of identity crisis, many are now cottoning on to the very real business benefits of the weekend group ride.

Over the last three decades, golf has reigned supreme as the business networking activity for the discerning Executive.  Many a high profile corporate deal was sealed on the fairways of the world's golf courses, or over a post game drink in the country club.  These days cycling has firmly entrenched itself as the preferred networking event of the modern business person.

Golf and cycling share many a similarity, and it's easy to see why increasing numbers of corporate players are hitting the roads every weekend.  The fashion choices are notoriously dodgy, with plaid pants or overtight pink Lycra a common sight.  The obsession with having, and showing off, the best and most expensive gear is also prevalent in both sports.  It's not uncommon to see a $20,000 bike in a suburban group ride around Melbourne.  Carbon wheels, power meters or carbon shafted clubs.  It's all the same really.

It's the social aspects of a shared, physical activity that hold the key to cycling's popularity amongst our business leaders though.  Rather than the staid, formal and structured interactions that prevail in our boardrooms, cycling offers a relaxed, fluid environment along with a very real sense of shared achievement and camaraderie.  The group ride also allows participants to assess their comrades at a pure, primal level without the masks and personas of the normal business meetings.  Not only fitness, but a willingness to work for a team goal, self-sacrifice, aggression and resilience are all on display and impossible to fake when you are riding into a screaming headwind with 40kms still to ride.  Sometimes it's the communal suffering of a tough ride that bonds participants.  The shared water bottle, the warm pouch of "fruit" flavoured energy gel passed to a flagging companion.

The post-ride ritual of cake and coffee (or a full fatty fry up) is where the magic really happens.  Sharing stories of real (or slightly exaggerated) ride highlights, power outputs, average speeds and Euro-Pro fashion tips.  The bond that develops on a group ride makes for the perfect environment for business deals to be made.  Information is shared, opinions are asked for and given, and contacts are made.  It makes sense. Of course you would do business with someone you ride with over a stranger. 

As someone who works in a sales based role, I've found cycling to be invaluable in building and cementing not only real social friendships, but also mutually beneficial working relationships.  I not only enjoy the fitness and social elements of the ride, but find that my work benefits just as much from the open networking of social cycling.

The great thing about cycling over golf is that it takes next to no time to get to a level of competency that will allow you to participate.  You don't have to hit endless practice shots for years on end in order to not humiliate yourself, you just need a bike, some Lycra and a vague level of fitness.

If you're starting up a business, looking to broaden your network, or just want to make some new friends, cycling is a great way to meet people.  See you on the road.  I'll bring my business cards.

0 Shin Splints. What Causes Them and How To Get Rid of Them

Shin splints.  If you run on the road regularly or play high intensity sport, you'll more than likely experience this annoying, pain in the front of your lower leg.  More formally known as Medial tibial stress syndrome (MTSS), is a common, and potentially debilitating injury that plagues many runners. 

Symptoms vary in intensity, from a vague discomfort or tightness in your shin area, up to sharp, recurring stabbing pains that hit every time you take a step.  Bad cases can even lead to stress fractures that will keep you off your feet completely if not treated properly.

Last week I noticed that I was sore in my right shin after running, and have decided that a few weeks off the unforgiving concrete might be a good idea.  I don't want to spend the next three months trying to overcome a chronic injury, so I've backed off my running and increased my cycling and swimming volume to compensate.

Without going into excessive detail, I'll outline some of the causes and a couple of suggested treatments to get you back on your feet again.

In simple terms, "shin splints" is a bucket term for damage to the connective muscle and tissues surrounding the tibia.  More severe cases are sometimes referred to as "compartments syndrome".  

The main causes of Shin Splints are:

• Overuse: Running a lot on hard surfaces (concrete), or ramping up your volume quickly is a frequent cause.  Your legs just get pounded and due to the short recovery times, they become damaged.
• Shoes: Running with old shoes, or shoes that are not suited to your gait, are a potential trigger for shin splints.  You should be changing your shoes every 500 - 600kms or so, and having them professionally fitted by a reputable running shoe specialist.
• Poor biomechanics: Inefficient running technique, overpronation, or poor core strength can all lead to a higher than normal strain on your lower leg muscles that can cause shin splints.

Some advice on curing Shin Splints:

• Cross-train: Mix up your weekly routine and include more cycling, swimming or even Pilates.  The strengthening of your core, and legs, without the heavy impact of running will make your body more resilient.
• Hit The Track: If you need to keep running, try to find a more forgiving surface like a trail or rubberised track for your workouts.  Running on a track will reduce the amount of shock transmitted to your legs.
• Shoes: Get good quality shoes, fitted by a professional.  It will make the world of difference.  A properly fitted shoe will not only provide you the necessary cushioning, but also help to correct any overpronation that may be causing your muscles to overstretch in the front of your legs.
• Stretch, Stretch, Stretch: You should be warming up properly and making sure you stretch your calves, ankles thoroughly before AND after every run.  Tight calves are a well known cause of shin splints.  Taking the time to stretch will save you a lot of pain in the long run.
• Ice: Icing your shins after every run, or better yet taking an ice bath, will reduce any inflammation and aid your recovery.
• Rest: If you're in pain, your body is telling you that something is wrong.  Give it some time to recover with a well earned rest day every now and then.

Shin splints are a painful, annoying condition that can seriously derail your training.  The good news  is that you can do a lot to prevent the onset of shin splints, and if you're unlucky enough to suffer from them, to get rid of them as quickly as possible!

0 St Croix Triathlon: Beauty and THE BEAST

Lance Armstrong continues his incredible return to professional triathlon tomorrow in St Croix.  He last raced this event 22 years ago, and comes back with a very real chance of finishing at the front of the pack in what is considered the most brutal Ironman 70.3 race in the world.

Good luck Lance, and all the other competitors.  Have a great race.

St Croix Triathlon

0 Climbing Hills. Build Strength AND Speed!

It's very easy to get into a routine in your cycling that includes lots of long, flat rides that build fitness and endurance, but can lead to your fitness plateauing and boredom setting in.  Hill climbs are a great way to build leg strength, cardio-vascular fitness, and just as importantly, mental toughness that can help you push yourself harder and faster on race day.

True climbers are a strange breed.  Small framed, lean and weighing about 60kgs dripping wet.  You see them every year in the Giro and Tour de France, dancing on their pedals as the rest of the Peloton dies a slow, painful death on the slopes of Alpe d'Huez.  They have the innate ability to continue to accelerate regardless of the gradient, and seem almost superhuman in their ability to ride through pain. 

You don't have to be Marco Pantani or Alberto Contador to climb well.  The good news is that you can train to be a better climber, and the benefits to your flat, fast rides, and even your running will be noticeable.  

You should try to include a hill session into your weekly routine.  You don't need to train in the Alps, just find some nearby hilly terrain and get into it!

Here are some tips to improving your climbing:

• Keep your cadence high.  You'll use a lot less energy, and be able to climb a lot longer if you spin a smaller gear at a higher cadence.  If you load up a big gear and mash your pedals, you'll quickly burn up your legs.
• Stay in your saddle. You will be able to climb more efficiently if you stay on the back of your saddle.  Standing up and dancing on your pedals, whilst good for short bursts and attacks, will quickly lead to that all too familiar lactic burn and you'll fade out a lot quicker.
• Ride smooth.  Keep your pace steady and ride smooth.  Constant accelerations and decelerations are a great way to break up a pack, but it will obviously sap your energy as well.  
• Relax. Keep your hands light on the tops of your bars.  You'll tire yourself out if you are hanging on with an unnecessary death grip, and riding on the hoods or down on your drops will make it harder to breath. 
• Go hard.  As with any exercise, if you train with intensity, your fitness will improve faster.  Try to incorporate some high-intensity intervals into your climbing sessions.  Your leg strength will greatly benefit from the repeated uphill attacks.  This strength will directly translate to speed when you come to riding on the flat again.

You'll find that as you become more used to climbing, and the pain that comes with it, you will be not only stronger, but more mentally adept at handling the pain that comes on race day. Varying your cycle training is a great way to add variety, and improve your allround performance. 

0 Pacing Your First Triathlon. Make Sure You Finish Strong!

"Will I be able to finish it?  What if I can't complete the swim?  Will I be too tired to run?"

Competing in your first triathlon can be a pretty intimidating thing.  The fear of not finishing is enough to stop some people from even competing.  The combination of self doubt, race day nerves and inexperience can lead to first time triathletes going out too hard, too early, or worse, not racing as hard as possible and finishing with the thought that they could have done more. 

The simple trick is this: play to your strength.  If you are a good swimmer, you can use this  to place yourself towards the front of the pack in the first leg, and then pace your ride and run to maintain your position.  Conversely, if you are a good runner, you can try to save some energy in the swim and cycle legs and bring it home strong, reeling in as many places as possible in the last couple of kilometres.

Strong cyclists can also use their talent to break up a race and give themselves a great chance of winning.  If you've ever seen Chris Lieto, or more recently Lance Armstrong, race a long course triathlon, you will know what I mean.  Lieto is renowned for going out super hard on the bike leg, building a huge lead over the chasing pack (upwards of 12 minutes), and then trying to hold off the wolf pack on the run.  Armstrong has shown his ability to destroy  the field on the bike but has been run down in the final miles by more talented runners in both of his races.

For your first race it's really important that you don't get overwhelmed by the moment and go out too hard in the swim leg.  It's all to common to see inexperienced triathletes coming out of the water exhausted because they've just swum the fastest 1500 metres of their life.  This obviously makes it very difficult later in the race.  The best advice I ever got was to find a swimmer in the pack who is going just a little bit faster than you, and try to swim right on their feet.  The slipstream effect will allow you to stay with them at a much lower effort level than if you were swimming on your own.  Just as if you were drafting on a bike.  Remember, it's a long race, so you don't need to go faster than everyone.  Just focus on swimming a strong, steady pace and don't burn your legs out.

When you leave the water, take a moment to catch your breath as you make your way to transition.  Again, you don't need to sprint.  Just move quickly and try to focus on being smooth and getting your heart rate under control.

On the bike, I always try to break up my cycle leg into three stages.  The first stage is about getting comfortable on your bike, up to speed and in a good aerodynamic position.  It's important to get up to racing speed quickly, and get your rhythm set.  The second stage is where you will start to pass people.  Find the maximum level you can sustain without feeling that your legs are about to give out.  Go hard, but remember you have to run later on.  If you have done the necessary training, you will be able to hold on to a good fast pace for a long time without pushing yourself over the edge.  The last stage is the final couple of kilometres before transition.  Try to ease off ever so slightly to give your legs a chance to recover and get your breathing under control.

On the run, it's time to put it all on the line.  "You ride for show and run for dough" is a famous saying in the Triathlon world.  As you leave T2, your legs will feel like they have lead weights on the end of them instead of feet.  Just focus on keeping a fast cadence until they start to respond.  It's important to really force your legs to run at a race pace, even though it feels impossible to go as quick as you want.  Try to push yourself by identifying people ahead that you want to pass, and then slowly reeling them in.  When you get down to the last kilometre, go all out.  It will pass faster than you know it, and you will pick up a lot of places as tired competitors start to fade.  Sprint for the line and you're done!!

If you pace yourself properly, you'll not only be more likely to finish, but you'll enjoy the race a lot more, and finish faster.

Good luck!!