Ask for What You Want

I learned many years ago, to ask for what I want.   So, I am asking you, as a reader, to help me expand the readership of this BLOG.  The growth in readership, over the last months, has been significant.   I would like to reach more people with messages for our lives, on and off the bike.   I hope to continue to write about competition, goal setting, accountability, failure, achievement other pertinent topics.

Hopefully you will feel there is value to what you read here and you can pass it on:

*  Share the link to my post with your FB friends
*  Forward links to BLOG via email
*  Refer others to the BLOG via conversation

If you have had a post that meant something to you, scroll down, find it and 'share' it right now if you have time!

Also, many of you are reaching me by private email, FB comments, or text with your comments and that is great…..continue.  Please also use the comment feature on the BLOG.  I get a message immediately and make sure the comments are appropriate.  I then 'publish' them.  Not a single comment has been withheld in 4 years.

Thanks for your help.   I will not impose upon you again on this subject……..back to writing my next post………or maybe riding my bike.

See ya out there.  

What it takes to be a Champion

A recent post, brought a lot of feedback about what it takes to excel in cycling.   The overall responses were shocking to me.

Many people, some who's opinions I greatly respect, responded.  It seems that most feel champions are 'born'.  It is a case of genetics….you have it or do not.   You have the VO2 Max or you don't.  I even got some feedback that 'luck' was a key determinate.

I have spent a lifetime reading, studying, observing, and coaching for performance.   I have strived for personal high performance in several arenas over the last 50 years.   One of my recommended reads is the TALENT CODE.   This is one, of many books, exploring this very interesting subject.

Since we know that 'beliefs' drive action which creates results, one's belief, on an all important subject like this, can largely determine life outcomes.

NOTHING in my experience leads me to believe that champions are born.  

When I was playing football at Texas A&M in the late 60's, we had a pretty poor team and I was about the 30th best overall athlete in the group……….project that to a national scale including all the athletes for just the football teams.   Maybe there were a few thousand guys in the sport, at that level, with greater general athletic ability??   Add basketball, baseball………..you get the idea.  You might say, I was one of the 'many others'.

Academically, I achieved the Dean's List most semesters…….but then so did about 500 other people at Texas A&M alone.  I routinely found myself in upper level classes with folks that could learn and grasp things over my head.  Calculus was like the Chinese Language to me.

When I started cycling, Joe Friel did testing on me.   My VO2 Max was so low, I would not listen to what he even said about it.  I figured all it could do was limit what I believed I could accomplish.

I have one friend and cycling comrade that was a surgeon, is a scratch golfer, went to Hawaii to the World Ironman Championships, plays music and sings, is a woodworker.   I am sure I left something out.  I could not be a doctor if tried, once had a 9 handicap, can't hardly swim two laps in a 25 meter pool, can't sing, play an instrument or dance.   Do you get the picture?

Don't get me wrong, I came into this world with some gifts.   I am damn glad for the hand I was dealt genetically but it is hardly extraordinary.

I have been fortunate enough to accomplish a few things in life and most recently on the bike.  I was never an olympian or world famous business person but I have reached a few 'podiums' along the way.   Maybe I am kidding myself, but if I had relied on IQ or VO2 max tests to tell what I could accomplish, things would have been much different.  I always set bold goals I had no idea how to achieve.  I committed myself to them.  I prepared through study and training.  I learned to suffer…….setbacks, defeat, pain and agony.  I rarely feared failure, injury or much of anything else.   One book I read, used the term 'GRIT'.  There is no test for 'GRIT'.  I am not sure I have all I could use, but I think I have a little.

I am pretty sure that every time I have reached the 'podium' in life, there have literally been thousands (maybe millions?) of people with better genetics who could have beat me but they didn't.  

Genetics and luck (if it even exists) are completely out of our control.  The truth is, we don't know what our potential is in anything.  The truth is most of us never come close to reaching our genetic potential so it is not really a limiter.  So, I am going to keep stumbling through life oblivious to genetics and luck.

I am going to train, rest, suffer, study Spanish and love my family.   I am going to strive to be a better and better bike racer, Spanish speaker, husband/father/grandfather.

I am going to pull up to the start line at the next race knowing my competition because I have studied their experiences and results.  I am going look around and calmly to see who might be second.

All of this will result in tons of failure but you know what?  Sometimes I WILL achieve success………

See ya out there.

 

Predictors of Success

I have only been racing bikes for about 7-8 years so I consider myself still a newbie.   When I began, I wanted to understand what things I had to achieve for success.   This had worked in the business world, why not in cycling?

As a life learner, I focused on the sport that was becoming my passion.   I read many books and employed Joe Friel as a coach.  During the 2-3 years Joe coached me, I learned a lot.

It seemed to me that there were a couple of things on which success hinged:

*  60 Minute Functional Power
*  Power to Weight Ratio

The obvious implications were to get more powerful and weigh less.  I set about to do this with some success.  Over several years my 60 Minute Functional Power went from 270 to 315.   This was not without tremendous focus and intense training.   My weight dropped from 220 to about 187.   These changes created huge gains in my results but at a point, I could not lose more weight and more power gains were allusive.

However, I continued to train and gains continued.   I began to think that while important, the 'Holy Grail Indicators' that I was using, were not the whole story.   In 2013 and early 2014, I  realized that it was not how hard you could go for 60 minutes that mattered, but how hard you could go for the whole race.  I found myself overcoming the competition late in the events…..I hung on the first climb but hurt people the 10th.  I also realized that these measures I had been using, did not predict anaerobic fitness……..how hard can you go for 30 seconds to 2 minutes???…..how fast can you recover from these short efforts? How many can you do before you crack?  My capability in this short effort/recovery was increasing rapidly.   I believe this area is neglected in the training of most cyclist…….why?  It hurts like heck!

Early this year, my weight seemed stuck at 195 and I was very stressed.   I am a big cyclist and 5-8 lb. would negatively effect my power to weight ratio.   How was it that I was having my best year ever?   Answer:  This power to weight thing really comes into effect on long steep climbs…….how many races have these?  Answer:  Not all of them.  Why was I now weighing 195?  Answer:  More muscle?

So what does predict success at this higher level of competition?   I looked at my pals, 6-7, who are 60+ and ride like the wind.    Hum, weight was all over the place.   We varied from 140 lb. to 195 (me).  Wow, that is huge.   The power output varied from what seemed to be about 240 - 315 watts?   Interesting, because we were cycling and racing at similar levels?

Was there any common denominator?  What could predict success?   My answer is leanness…….yes, waist size.   If a rider/racer is super lean, the weight is not a huge factor.   If there is no fat, all that is left is bone and muscle.   The lean heavier cyclist can be on par with the lean lighter cyclist.

Sure, the lightest guys can climb Mt Lemmon faster but it is not all that big of a difference.   The most powerful (heaviest) guys are better on the flats and short climbs but it is not that big of difference either.

Taking a poll of my pals, I found our jean sizes varied from 30-34 inches in the waist……..mostly we are 32's.   Interestingly, the 140 lb cyclist and I both use 32 inch jeans……..body makeup and shape are obviously much different.   While our weights vary, all of us are really lean.   Compared to the general population, our single digit body fat, makes us, maybe, 1 in 1000 among 60+ year old men.

So the bottom line is:  Forget your age, sex or size…..you can't
do a darn thing about these.  You must however, be extremely lean to excel in cycling.   This, you can manage and determine.   That's right.  Don't work on being lighter, think leaner.  They can be the same but not necessarily.

If you think you can do it with training alone, you are dead wrong.   You MUST control your diet……this is another subject for a future BLOG.

See ya out there.

PS>  Also note that most people highly underestimate the skill needed in bike racing.   Riding a bike takes moderate skill.  Racing with results requires tremendous skills.  You can't acquire and maintain these skills riding, you must race.   If you race once or twice a year, how can you get there?  Answer:  You can't.

La vuelta pequeña de España sur (The Little Tour of Southern Spain)

Some people go on vacation to escape.......from a boring place, bad weather or work.   I am pretty fortunate in that I don’t work, I live in two wonderful places and rarely experience anything other than great weather.   I  have found through the years, that I see things from a very different perspective when I am removed from normal surroundings and ‘on vacation’.  At times, I have done my best thinking while ‘away’, particularly since I started cycling.  Cycling for me is also a time for reflection so a cycling vacation can bring epiphanies or just subtle changes in thinking.  And, of course, sometimes neither....just some fun and exercise.

Years ago, our teacher, Lou Tice, conveyed to me that people do not really respond to things but experiences.  Even the things we acquire bring experiences.  He professed nobody really ever wanted a sports car.   They wanted the feeling/feelings the sports car gave them.

For me, Spain was all about feelings.

My very first day there, I was reminded of my beginnings in cycle: Some years ago, struggling up Caesar’s Head, I heard a gear shift behind me.  Much to my surprise, George Hincapie pulled along side me.   I was breathing hard but George easily spoke, “Hey Randall, how’s it going?”  I tried to get something out as he stood and disappeared in what seemed like only seconds.   In that brief moment, I could not help but notice his jersey, unzipped, was flapping in the wind.  This resulted from his 16-18 mph speed.  It looked like a cape and to me, he could have been Superman.   I wondered if I would ever know how it would feel to climb so effortlessly and powerfully?

Sure, the climbs in southern Spain are mostly Category 2 or 3.  As such, the grade is rarely over 5% and they are usually 20-30 minutes max.  So, it ain’t Caesar’s Head but we had warm days and I rode many with my jersey unzipped.  I was likely only going 10-12 mph.  Sometimes strong winds probably helped........MY jersey flapped and flapped.  I felt the power!  For those moments, I was Superman.

Discovery was up for me this trip also.   We were in a completely new place.  On day 6, I did 130K by myself and with little planning. I left thinking I would ride about 50K.  Slogging into the wind about 30K out, I was picked up by 7 sturdy Norwegians.   When we established that I spoke Spanish/English and at least 4 of them spoke Norwegian/English, we had a basis to communicate.  One wanted to know where I was going.  I proudly said, I was just out exploring and would ride with them, if OK.   Although, I never pulled while in the group, I earned my place when we stopped for lunch in small village and I managed ordering and paying with my language skills.   After about 50K with them, they took a turn to NE and home was SW so I waved and said good luck.  I wasn’t sure how far I was from home or how many mountains I needed to climb.  I knew I could climb whatever was in my path and every sight, sound, noise and smell would be a new experience.  Toward the end, I ran into Chris and Mike, a new arrival.  Chris helped me finish off 130K for my Strava Challenge.  I was on an adventure.  I WAS Ferris Buhler.

Day 7 was our crowning day.   We rode to Valencia and back, because we could.  Most bike riders can remember their first bike, and the freedom it represented.  The world got bigger immediately.  You could walk a few blocks, you could cycle much further.........going to places your parents did not even know about.   Even today, I have small child in me and he loves freedom.   Valencia was 210K round trip.   Prior to the trip,  I had only heard of it.  I had no idea I would ever go there as it was not on the trip agenda. It was a place that was ‘off my map’.  Chris and Helen know me though, and I think they threw this one in for me?  

Freedom: expanding your boundaries....going where you have never been......seeing things you have never seen......and yes even suffering in some ways you have never suffered.  That day, it was about doing all this with Andrew, Chris, Helen and Christina.  When we unclipped at our temporary home, Casa Maurana, Parcent, Helen was tearful.   She only displayed the emotions were all feeling.  We were all moved.  We hugged.  

I did not really go to Spain these last days.   I went to a place of power, discovery and freedom.   A person can probably find this anywhere if they are willing to look.  I am headed to Greenville right now in search of more wonderful experiences.

See ya out there.

Wearing the Yellow Jersey

This last weekend at The Tucson Bicycle Classic (TBC),  I found myself in an unfamiliar situation.   The race is a classic stage race format and my TT win on Friday, put me in the Yellow Jersey on Saturday.   Fortunately, my results on Saturday allowed me to continue to wear it on Sunday.

Let me be clear.   This was a really big a deal to me, but I realize it was the 65+ AG.   The TBC 65+ AG is not the Tour de France.  It is not a Cat 1 field.  There are a lot of things it is not.   However, I found something interestingly similar to these more 'important' levels of competition.

For years, I have listened to Phil Liggett and Paul Sherman do their commentary of the Tour.  Many times they have said that the Yellow Jersey changes a man.   I listened but could not really get my mind around what they were talking about until this weekend.  I really did not think much on the subject.

On Saturday morning at about 6:00 AM, I signed in at the race tent and signed for my Yellow Jersey.   After Christina pinned my number on (I was first off so she was helping me), I slid it on.   To be honest it was a very cheap garment and not nearly as nice as my Hincapie 'glow in the dark' Velocity Plus jersey.   It really did not fit very well and against my orange kit, the color looked hideous.  

As I warmed up, the sun was yet up.  I was carefully riding down the road, lined with cars on both sides, and it seemed people were looking more than usual??   There were several of these jerseys around because of all the categories, but it still seemed folks were taking note.   I heard my name accompanied by the words 'hey' or 'good luck'.

When I got to the line, there was easily a place for me…..no pushing or scrambling.  It was like the waters parted.   As the race progressed, I noticed people moved over for me…..let me in…..gave me 'right of way'.

Maybe all this was happening and maybe it was just in my head because I feeling like a different man.   I my mind, I had responsibilities and personal power.   I felt physically stronger and faster.  I was more sure of myself, but not cocky.  I have always ridden in the front third of the peleton but I spent 2 days, never less that 2nd wheel.  I felt comfortable and deserving of the jersey.  I felt I would ride in a manner that would assure that my competitors understood why I was in it.   I would, in a sense, bring honor to the jersey.   The depth of these feelings are complicated and confusing.  I am totally unable to articulate all of them.   I can just say, now, that I believe Phil and Paul…..the jersey does change the man, even a man in TBC 65+ category.

Who knows….maybe I am a legend in my own mind?  Maybe this is all a figment of my imagination??  Delusions of grandeur?

I wonder though, if this feeling has a shelf life……will it last?  Who knows?  What long term effects are there, if any?  Time will tell.

See ya out there.

Winning the GC at the Tucson Bicycle Classic

It was a big weekend for the TEAM as Christina came away with 3rd as a General Contender (GC) in a stellar women's masters field.   I won the GC in Men's Masters 65+.

The truth is that you can put a domestique in a yellow jersey (as I was this weekend) but you've still got a domestique.

Sure, I spent a few kilometers 'off the front' in the Sunday's only serious break.  After taking the lead with a win in the Friday time trial, mostly I rode 2 days at the very tip of the spear, closing down attacks and breaks….sometimes before they even got going.   The stuff domestiques love to do!

The Saturday road race was really fun.  Franz Hammer (great name for a cyclist, huh?) went off the front at the start of lap 2.  Even though Franz has about 30 national titles, I didn't take it seriously.  He is 77 years old!  However, he is Franz Hammer.  Two minutes after I let him go, the attacks started.   I quickly realized my problem……if someone bridged to Franz, it might be game over!   After about 3 attacks, Roy Quade (BC, Canada), launched a hard effort to bridge and I could not/did not respond.  As soon as Roy reached Franz, Doug Perry (at the time in second place) and I started talking about the risk as we stepped up the pace.  Soon, I calculated they had a 25 second time gap so Doug (pictured here with me) and I started to get very serious.  This was happening while pretty much everybody else set in.  I was really in my element……during chases like this, I visualize myself as the world's greatest domestique.

I have known Doug for about 4 years.  I like him and respect him as a person/racer.  Soon, except for a couple of 30 second pulls from others, it was Doug and I, together in a fox hole.  We chased, chased and chased.  I think after about 12k, we finally caught the break.   It was not without pain and suffering.  It was really only two against two……the 8 guys still hanging on behind us had no value in this proposition.

We ended the day in a sprint finish…me third and Doug off the podium……one guy, who we never saw until about 300 meters from the finish, got 1st and Roy Quade was 2nd.  The winner moved within 4 seconds of Doug!  This did not set well with me.   A guy sucks wheel with his podium spot at risk…..and then wins the sprint….hum???

Sunday in the Circuit Race, Doug needed help…..the threat was real as the dude in third could sprint.   We contrived a plan to get Doug top intermediate sprint bonus seconds, only to fail.   Doug's lead eroded to 2 seconds.   I took the opportunity to ride off the front for about 4k after the bonus preme.  After I was reeled in, I talked with Doug about the ending plan.   Doug agreed.

We rounded the final turn about 1.1k from the finish.   I had already been on the front for 1k.  Doug was glued to my wheel.  We didn't care who was where……..we just had to stay in front.  I hit the hill between us and 200 meter marker, out of the saddle in the drops.   As I crested, I sat down and drilled it.  Headed slightly down hill another 400 meters, nobody came around at a pace nearing 46kph.   At just over 200 meters, I was again out of the saddle in the biggest gear, when Doug came around me in an explosion!  He rocketed past me uphill to the finish.

Doug won the Circuit Race handily and secured 2nd in the GC!   The 'threat' got second in the Circuit Race but remained in 3rd for the GC.  I was 5th in the  sprint with 'same time' and I won the GC!  Mission accomplished.  Doug was thrilled and extremely appreciative.  I was thrilled and extremely appreciated.

After the race, I am pretty sure the rest of field never understood what happened?   I think they thought it was my strategy to ride at the front for last 2K and then get swarmed?  I don't think they ever understood I was leading Doug out…….not sure?

What I learned or re-learned by all this:

*   I am team player.  I have always been a team player.  I get as much fun out of helping someone else succeed as in my own success.   That is continually true with Christina, Bird and my family.  It was the case with Doug this weekend.

*   If you are a lead out guy, like me, you must have faith.  I have done this many times only to find out my sprinter fell in a hole.  Today, I never thought of that one second.   There is no place for doubt when you need to put it all out there.  You need FAITH……belief without evidence.   Yes, I just believed Doug was there and would perform, although I had no evidence.

*   I could wear the Yellow Jersey and still be a lead out man (I could have my cake and eat it, too).  I love this one!

*  When you get in a fox hole with a guy, you learn lot about him.  I like what I found out about Doug.  I suspect we will do this 'team work' thing again, if I have anything to say about it.  I think this changed our relationship.

*  When you are a 64 (65 race age) year old athlete and you win the biggest competitive event of your life, you are a very fortunate person.   When you are a 64 year old guy, and you believe your best days are ahead of you, you are a very fortunate person.

See ya out there.

Feedback

Lou Tice, our mentor, taught us that humans are teleological in nature.   Now what the heck does that mean?  It means we are like guided missiles.  When we set a goal (a target) and launch, we need continuous feedback to keep us on a course to our target.   That feedback can come from a lot of sources.   The important thing is that we have awareness of this feedback, we accept it, and most of all, that we act on it.

Right now, the Maddog 83 missile is targeting the Tucson Bicycle Classic and one of the mid step goals, I have set, is to go to the line at race weight.  

I respect the folks on the Biggest Loser!  I watch it and really like it, but I have a different issue.  Three weeks ago, feedback indicated I needed to peel off about 5 pounds.   No problem, except for the fact that even before the loss, I am carrying single digit body fat.  This is not the first 5 pounds I want to lose, it is the LAST 5 pounds.  I can't weigh once a week like they do on TV.  I need massive feedback and I need it often.

So here is what is guiding me and helping watch every tidbit that is going in my mouth:

1.  Wedding ring fit…….when I am at race weight it slips on/off easily.  No need to lick the ring finger.

2.  Fave jeans -  Express, torn, ragged 12 year old faves…….they need to be pretty baggy…..maybe an inch too big at the waist when I get there.

3.  Abs - Look in that mirror.   The 4 pack becomes a 6 pack.

4.  Skin suit - no visible lumps or bumps.

5.  Love handles -  Can't pinch an inch…..only skin.

6.  The new Withings scale, attached to my iPhone…..measure weight at least once a day along with body fat.  Track trends against goals.   You can not ignore the data!

Ok, understand, about 20 guys will come to line next Friday for the ITT (Stage #1)
……one, maybe one, will weigh more than me.  I am really an old broken down linebacker in spandex.  I can't be small, but I can be as small as I can be.  And, always remember when you are climbing, 1 pound = 2 watts.

You have goals and I don't mean cycling goals…….. I mean life goals, career goals, relationship goals…….the stuff that REALLY matters.  Are you aware of the feedback that is available to you?   Are ready to accept it even when it is not what you want to hear or see?  Are you gathering the feedback often?  Are you taking action quickly?

You are a missile, find your power.

See ya out there.