Today I had one of those training sessions on the ‘cross bike that I crave. Everything just really came together. I was focused on the drills and everything just came together so well.

I rolled over to my neighbourhood park with a bunch of flags and a plan. This park has a steep and kind of wide hill in it. Perfect for setting up flags and working on turning under pressure and with speed. So I set up four flags across the face of the hill. Idea being was to force me to get used to turning with speed. This drill also forced me to focus on looking ahead, pedaling through the corners and completing my turns. If I didn’t continue to turn the wheel, I would not be set up correctly for the next flag.

Last year I had tried to do this same drill with Marc and I really struggled. I was sloppy, slow and all over the brakes. But I told myself today would be different. It is a new year and I’m a new rider.

I stayed in a positive head space. If I made a mistake and overshot a flag or forgot to pedal through the turn, I simply reminded myself of what I had to do and focused on it the next time through. I’ve got to say it is amazing what positive self-talk can do.

I had a blast. I started out conservatively to gain confidence and learn the skills. Then as things got easier, I made the drill more challenging. More speed. Less brake. No brake. Tighter turns. Harder gears. Etc. All in all I’m pretty darn happy with how it went.

The next phase of the session used the same flag set up but this time I was climbing the hill. I have struggled in the past with steep climbs, off-camber climbs, and climbs that involve turning. So this was a perfect drill for me. I was forced to really use my body to get the bike through the corners and I really had to become comfortable with my bike. It worked. I steadily got better at moving my bike through the tight uphill turns – focusing on forward momentum and using my entire body to move the bike along. I concentrated on keeping the feet turning over in the really steep and challenging turns. In the past, I let myself stall out on steep climbs and I’d simply stop pedaling. Not today.

So it was a good time on the ‘cross bike. I learned some new skills. Honed some other skills. Was able to put together lessons from the past. What really impressed me was that there were times when my pedals were digging into the side of the hill or the speed was a bit crazy – I just kept on going. In the past I would have been flustered with myself.

I left my little neighbourhood park feeling really satisfied and empowered. A great session on the bike.

The only sad thing about this ride today was the park itself. It was pretty much empty. There was one dad there with two little guys – playing catch in the ball diamond. Another dad came with a little guy and they kicked around a soccer ball. That’s it. It was a beautiful Sunday afternoon in the suburbs and the park was pretty much empty! I like to think it was because people were out “playing” in the other parks in the area…

Something I’ve been thinking about lately is ego. Ego in sports. Ego in athletes. Not sure why I’ve got this on my brain lately. But it is there. Some parts of me like to believe that an athlete who wants to be her/his best, does not have room for ego in the emotional tickle trunk. But then I think of the 100 meter track and field sprinters and cyclists like Mark Cavendish. When these athletes are out working, they are all ego and bravado. And it works – they are winners – particularly Cavendish. On the other hand there are the quiet, understated athletes who simply toe the line, ride hard, get an excellent result and then go home to get up and do it again the next day. There is no tough talk, chest thumping, etc. Athletes who come to mind are Michael Barry, Svein Tuft, Gina Grain, and Catharine Pendrel. These cyclists do their jobs quietly – getting amazing results but without the “in-your-face” behaviour. So I’m trying to figure out what works? What is the best way to manage ego? Do you need to have some ego to succeed as an elite athlete? Is ego completely individual to the person? I guess part of what I’m grappling with is the difference/similarities between ego and confidence. I need to believe in myself. I need to be confident in my skills and fitness. But how to do this without letting ego take over? What are the boundaries between ego and confidence?

(Yes, your thoughts on this are much appreciated.)

Oh, it is in the air. The air is thick with it. Can you feel it? Geez, I can practically taste it. Yes, I’m talking about the ‘cross season. It is coming. It is creeping up on us faster than we realize. There is talk all over the WWW about new ‘cross teams, ‘cross racing schedules, plans for Europe, new wheelsets – pretty you name it and some in the ‘cross world is talking about it or being talked about. Seems early this year for the hype and excitement to start. I’m cool with this. I say we need this kind of excitement all year round.

Every year we see more and more cyclists who are making ‘cross their focus. No longer an after thought at the end of a road season or mountain biking season. Cyclo-cross is becoming the season, with road and mountain biking as way to keep the ‘cross fitness and skills. Kinda cool. This is just what we need to keep building momentum in this fine sport.

I’m working on a few little projects to help keep the growth going here in my fine city of Ottawa. Yes, when I have more details, you’ll be the first to know all about it. Lets just say, I’ve realized that as an elite racer, I need to do my part to give back to the community. It is all fine and well for me to race all over North American and Europe, but what is key is making sure that the grass roots remain and get stronger year after year. I think some of you know where I’m going with this… Anyway, I’m jazzed about my little project. Just have to get the logistics sorted and we’ll be good to go.

Got out today for a nice play on the ‘cross bike. Had planned to get out yesterday but I was wiped out with this ridiculous stomach bug. Caught this crazy bug on Saturday. Kept on thinking it would go away – chalked it up to eating too much dried fruit or too much flax seed. Nope, turns out I had the flu after all. So I caved – stayed home from work and did nothing. Yep, pretty darn bored by 5:00.

The good news is – I feel stellar today. Amazing what a few bananas and Immodium can do for a body! So I wasted no time and hit up the ‘cross bike for some fun riding in the trails by my house. What a great network of trails. Each time I hit up this “park” I manage to find some new trails and routes. Even better, each time I go out I’m flowing a bit faster and doing a few more things right. Today I reminded myself to keep on pedaling – “keep pedaling” was the mantra in my head. I caught myself a few times easing off on the pedals when I wasn’t sure what was around the bend – then I remembered – pedal, pedal, pedal. Speed and momentum trumps all.

Slowly but surely the lessons from the years gone by are percolating into my brain. Funny how it sometimes just takes time to put two and two together.

Plan is to get the ‘cross bike out both Saturday and Sunday. I’m hoping to hit up the Gatineau Park on Saturday, so if you have any suggestions for some challenging but not ridiculous trails that I can ride on my ‘cross bike – post up in the comments.

Okay, I’m out. Thanks for reading. Hey, check out my sponsors – excellent companies and people who have stepped forward to support me on my quest for the World Championships.

I don’t claim to have a handle on the state of zen. But for my intents and purposes, I had a moment of zen on my ‘cross bike on Saturday afternoon. I made my way to secret park on Saturday afternoon, somewhat reluctantly. I was tired from my morning work-out and really wasn’t too excited about another ride. But the sun was shining and a commitment is a commitment. Rolled over to my training spot and set up a little course with some makeshift flags. First couple sets weren’t too stellar. I was fighting my bike and my brain.

Then it happened. My brain was clear. My legs felt loose and free. It felt as though the bike was doing all the work and I was simply along for the ride. This for me was a moment of zen. I was there in the moment but at the same time I felt like I was floating – watching it all come together.

The ride got progressively better from there. I flowed through my work-out – moving more quickly through the turns and really sprinting up the hill. I tacked on a few extra sets. In the end I realized I was smiling. I found that moment that makes it worth while.

After my work-out I rolled around the park and just soaked up being outside in nature. It is not often that I have time to just roll around on my bike and enjoy what it affords me. People were out walking, jogging and simply enjoying the urban oasis. I hung out and watched the water rush through Hogs Back Falls. Caught a glimpse of a wedding party getting their photos taken. Watched a little kid munch away at a giant ice cream cone.

So for something that I wasn’t that jazzed about initially, it all came together in the end. This is a feeling I’m trying to keep close this week (since the weather is not looking too great). The days when you don’t feel like going out, often can turn out to be the best rides on the bike. I think one of the keys is to not take things too seriously. I know easier said than done. Perspective is a powerful tool.

Phew, what an awesome couple of days. I’m still on a bit of a high from securing a number of sponsors for the upcoming season. Couple this with some awesome rides and work-outs in the weight room – and I’m feeling pretty darn fine. It is amazing what a positive attitude can do. Little niggly problems are overlooked and my eyes are clearly focused on the prize.

I must admit I was less than thrilled about getting out for a ride yesterday afternoon. I was a bit tired from my gym work-out (suppose this happens when I up the weight on every exercise!) and I had a lot of stuff to get done that night. The weather wasn’t that appealing either – a second day in the rain was not that thrilling. But, I pushed these excuses aside and got out on my bike. I’m super happy that I did. Really, there is no way that I would skip a ride or work-out… But sometimes I think about it. I know I’m not alone in this. This is a normal feeling, from recreational athletes to elite athletes. The couch maybe appealing but only for a few moments, until the guilt and remorse sets in (at least for me). So I got out in the rain and grit and had an excellent road ride. 8 x 5 x 1 tempo intervals. Yes, painful as it sounds. But so very rewarding to do this work-out.

So what else is happening? Well, there is a lot of road racing coming up here in Eastern Canada: Montreal World Cup on Saturday, Tour of Grand Montreal and the Tour of PEI. None of which I’m doing. Tough decisions (well not so much for the World Cup – that course is not appealing to me!). But the smart decision since the road season is not my focus. Tough to remember at times. Especially now when I feeling super fit and riding really well. But this restraint will pay off in the fall and winter. This is what I’m focused on.

So Kevin and Sheri just got back from a pretty cool trip to Italy and Spain. They watched some of the Giro, hung out in Girona with the Canadian Garmin Boys and rode their bikes up some massive mountains. Sheri did this in style wearing an Ottawa Cross jersey. So here are some pics to get you motivated to get out on your bike (perhaps even plan a trip to Europe…). Thanks for the pics – much appreciated.

Christian Maier and Sheri Jay

Sheri and Christian re-fuel

Sheri at the Summit of Col de l'Izoard

Well it has been an awesome couple of days here at Ottawa Cross. Where to start?

I’ve been super fortunate over the past few days to secure a number of sponsors for the upcoming 2009 – 2010 cyclo-cross season. My thanks go out to the following companies:

Kingsbridge Disaster Recovery: once again Skip Williams of Kingsbridge has stepped forward to be a big supporter of Ottawa Cross and my racing and training season. Many thanks to Skip and the guys for believing in me and supporting me for the season. I really do appreciate it. Go check out the Kingsbridge web site. You won’t be disappointed. Did I mention that all the guys ride? Yep, not only are they big supporters of mine but they are all pretty good at ripping it up on the road and trails.

Clif Bar: thanks to Clif Bar, my pre-race, race and post-race nutrition needs are completely covered. I was lucky to benefit from a Clif Bar sponsorship last season and I can definitely say the Clif products are the way to go. I’m kind of addicted to the Strawberry Clif Shot Bloks and the Double Expresso Clif Shot Gels give that extra buzz I need on the start line. Hungry? Feeling a bit dehydrated? Go check out Clif Bar.

Outdoor Gear Canada: my head, feet, eyes, and wheels are all taken care of by the support of Outdoor Gear Company. Thanks to Outdoor Gear Company I’ll be ripping it up with a super smooth Giro helmet and glasses. My feet will be super styling and supported in the super fly yellow Mavic Fury mountain bike shoes. To top it off, I can train and race with confidence knowing that I’ve got the best in tubular wheels rolling under me. Thanks OGC!

Bell Lap Coaching: I’ve said it before and I’ll say it again – I would not be where I am today without the fine coaching and training from Steve Weller of Bell Lap Coaching. Steve took me on when I was a “wannabe” and carefully guided me to where I am today – an elite cyclo-cross and road racer. Steve’s knowledge about road and cyclo-cross racing has been instrumental in developing training plans that work for me. Thanks Bell Lap Coaching, you give me the confidence to toe the line.

The Cyclery: none of this would be possible without the continued support of Vince Caceres of The Cyclery. Vince is one of the biggest supporters of cyclists in Ottawa. Thanks to Vince, I’m ripping it up on some fast Stevens bikes. If you need a bike, wheels, clothes, or a tune-up – definitely visit The Cyclery – you won’t be disappointed. Thanks Vince for the support!