The official training has started! Slow start to the week due to some intense interviews on Monday that seemed to simply exhaust me. Didn’t expect this to happen. Funny how the body reacts to stress.

As you know I’m a big yoga fan. I really believe it is integral to my training and for injury prevention. There are so many benefits to yoga that I could go on and on. So last night I couldn’t get to the yoga studio. But we have a copy of Cyclo-Zen on our Apple TV. Perfect chance to try out this 30 minute yoga work-out. Cyclo-Zen is a yoga work-out that is designed with cyclists in mind. The prime focus is on the hamstrings, some lower back stretching, and some quad strengthening work. I enjoyed the work-out. But it wasn’t really enough for me. I’m assuming this is because I’ve been doing yoga for four years now. This being said, I think it is a great yoga work-out for a cyclist who has no intention of going to a yoga studio and is looking for a routine that will add some strength and flexibility. One thing I would suggest is that before doing the routine you watch the video once so you can get a feel for the language used. Will I do this yoga routine again? Sure – it is good for when I can’t get to the yoga studio or want to add a little extra load to my day. I think this work-out is best used by pure cyclists and not by cyclists who already visit their local yoga studio once or more a week.

That’s my two cents!

Just got back from the gym. First day of my lifting program started today. Wow – it has been so long since I’ve been in a gym. Nice change of pace. I’m training at the Nepean Sportsplex – close to the house, cheap, no initiation fee, and I could sign up for only 6 months. Pretty decent gym – has all the free weights that I need and there is room to use the Swiss balls and therabands. I’ve got to say this lifting program is awesome. John Zahab has put together a two day lifting program for me that I know will produce results. Not to mention the additional stretching and mobility exercises I’m doing now. I’ll be lifting three days a week – upper and lower body exercises and yes, I’m going to do this through-out the summer. Don’t shake your head – trying something new.

Can you tell I’m super stoked to get back to training and building towards the new season? Oh, in my last post I said I had a brand new Stevens SCF1 in my basement. Hmm, I was wrong… I have a brand new Stevens SCF in my basement.

Okay, speaking of the brand new bike, I’ve got a 60 minute date with it. Have a good one. Let me know if you try Cyclo-Zen – curious to know what you think of it.

Well dudes it is still looking a lot like winter out there. The view directly in front of me includes lots of white snow and a big fir tree that is looking a little on the chilly side. It is challenging at times to stay focused on cycling when the weather outside is anything but inviting. Well, I suppose this is why we have a Computrainer in the basement along with a biggish television and a PVR. Time goes by a little more quickly when I’m watching ER or choice films such as Bigger, Stronger, Faster.

I just started watching Bigger, Stronger, Faster the other day. I’m literally only 15 minutes in but from what I’ve heard it is pretty good film/documentary. In case it isn’t obvious from the title, the program is about steroids and sport…

Pretty much quiet around here. I’m getting into a full training program next week. Had two excellent sessions with John Z at the Ottawa High Performance Center. John has set me up with a very challenging strength program. I’ll be in the gym lifting three days a week – goal is to build more functional and explosive strength. I love the way each exercise I’m doing targets more than one muscle group – in my case I need to focus on building glute strength (common problem for a lot of cyclists – hamstrings end up taking the load from the glutes so the glutes in a sense become a dormant muscle). Checked out a couple local gyms last week, settled on the Nepean Sportsplex – good price, no initiation fee, decent size, not super trendy, and close to my house.

Picked up my new road bike yesterday. That Stevens SCF1 is looking pretty darn fast. Thanks Steve for putting the bike together so quickly for me. Much appreciated. Also picked up some new Cyclery team clothing. Lets just say the Cyclery team definitely has the coolest clothes in town – especially the new socks – they are pretty slick. Thanks Vince for the support. Couldn’t do this without you guys watching my back. (Yes, there are baked goods in your future!)

Not to much planned for the weekend. Just about to jump on the trainer for a spin of the legs. This afternoon I’m going to a three-hour core workshop with Mark Laham at Mountaingoat Yoga. Should be interesting and challenging.

Okay, I’m out. Have a solid weekend. Hopefully you’ll have some time to sleep in or even better, take a nap in the afternoon.

I was just browsing around and remembered that Pete Harris shot some pretty good video from the Masters World Cyclo-Cross Champioships in Mol, Belgium.

Here is a video from Marc’s race. Massive thanks to Pete for capturing Marc on video – nice bonus for me since I didn’t get to see much of the race action from the pits.

Pete has a lot of great video on his site. Go check it out.

And so it begins. The rest period is over. The cold and sore throat are long forgotten miseries. The evenings with nothing to do but read a book are soon to be a distant memory. That’s right, I’ve started. Started to get ready for the 2009 – 2010 season. No time like the present.

I’ve been back on the bike for two days now. Felt good. Felt bad. It was super nice to get the legs moving and to feel that body heat that comes from revving up the muscles. But I also felt pretty rotten. Three weeks isn’t long. But just long enough for me to forget what it feels like. I didn’t go hard at all. Just a super low mileage and focused on keeping the legs ticking over with a smooth rhythm. The upside of taking such a break in February is that I really won’t have to spend much time on the trainer. Soon enough it will be the middle of March and then April – with some luck I’ll be able to start riding outside. Have to admit I don’t mind the trainer right now – I can get caught up on Grey’s and ER….

Had an excellent session with John Z at the Ottawa High Performance Centre today. He put me through my paces, testing my flexibility and strength. I worked with John last season but this year will be different. I’ll actually be lifting and hitting the gym three times a week. I know strength training and cycling are very controversial topics. I used to be opposed to strength training, but evidence is pointing to the benefit of hitting the heavy stuff. A lot of endurance athletes stay away from the gym because they don’t want to gain weight. Well, the chances of making significant weight gains are slim to none – a lot of factors have to come into play to really build/gain muscle mass. Anyway, I’m going to give it a go. I’ll be in the gym for a long time as well. The plan is to keep lifting right through the road season. Yep – to the middle of August.

Like I said, we’re taking a totally different approach to the upcoming cyclo-cross season. Trying some different things. Some we’ll keep. Others we’ll change. And I’m sure others we’ll drop.

I’m excited to see how my body and brain respond to the new training. I’ve committed to doing what it takes to get to the next level. I’m feeling pretty darn excited right now.

I can imagine a few of you are shaking your heads. Wondering why I would make so many changes. Why I would spend time in the gym. Why a reduced road racing schedule? Why…? Well, all I can say is every athlete is an individual. A cookie-cutter approach only works for so long. An untrained person will see gains from any form of “training plan”. But once a certain level of fitness is achieved, things need to be changed and mixed up to get to the next level. This is where I’m at. Don’t worry I’ll be out at the local crits. I’ll be sprinting out of corner four with you on Tuesday nights. I just might not be at “every” race this year. I’ve got a goal and darn it, I’m going to get there.

If there is one thing I’ve learned: I can only worry about myself – I don’t have the energy to spend thinking about what others are saying/thinking about me. I can only control my situation – so I better make sure it is the best I can.

Oh, just to get your ‘cross juices flowing, the preliminary UCI cyclo-cross schedule is out….

Don’t have a lot of time this morning. Lots going on. But Marc sent me a link to a very useful/purposeful article. Grab a cup of coffee/tea, your morning snack and take a few minutes to learn about your mental muscle.

More Minds of Mentally Fit Pros

I need to get started on developing my “mental bubble”. No time like the present.