When I started riding again in 2004 after a long break to play hockey and train in Taekwon-do, I decided the best way to get back on the bike would be through mountain biking. I had been doing a lot of trail running and realized how much I enjoyed being in the nature. So, with this as my main motivator, I bought a mountain bike.

Ottawa has some pretty good mountain biking and thanks to some friends, I was soon out on my mountain bike learning the basics. But I needed more hands-on skills training so I signed up for a mountain biking clinic with Dominique Larocque – the Wild Women on Wheels weekend. Wow – what an experience. This weekend of riding seriously pushed my limits and exposed me to an entirely new set of skills and accomplishments. Needless to say, I was hooked – back on the bike and loving it.

This weekend of riding flashed back to me as I rolled around the woods on my cyclo-cross bike. I was struggling with one section of a trail – a fairly innocent twisty piece of single track that forces you to skim by two trees while cornering – oh and the corners are a bit soft thanks to the sand. I had this section nailed a couple of weeks ago but with the recent rainstorms, the entrance and exits to this section has changed.

Today when I worked on this section I was hesitant, slow and braking. And  yes I was getting frustrated. And this is where that weekend of mountain biking lessons came to me. Back to basics is where I went. I took the trail slowly, and really slowed down the first time through the tricky section – as I rode through I focused on looking ahead and taking pictures.

Yes, taking pictures. This is something Dominique told us to do – as you ride down the trail – look ahead and take pictures of the trail – this helps you react instinctively to the changing terrain. So this is what I did today. I didn’t worry about the dips, the pine cones, the soft sand, the speed – instead I looked ahead and focused on what was coming up. Gradually things become faster and more smooth.

Yes – it worked. After a couple more run throughs like this I was off the rear braked and floating through this section of trail as I had been doing earlier. It might sound corny but even as I sit here now, I can clearly see that section of trail. I know exactly how to approach it and how much speed I can carry into and out of it.

It is interesting to realize how the small tips and lessons received over the years can pop up and really help in making a big step forward. I guess this is why so many Europeans seem to be much further ahead of us in cyclo-cross and road racing – they’ve been doing this longer and have this memory bank of tips, tricks and lessons to keep them moving forward.

The basics: looking ahead, steering with your knees, flowing with the bike, constantly pedaling, relaxing the upper body – really are more than basics. They are the keys – the fundamentals to putting together good rides. Slowly but surely all the pieces come together and the really good rides happen.

The small things really do make the biggest differences.

Well, my first “official” week of back training is in the books. Lets just say it was an excellent week of riding. It was so refreshing to get out on my road bike and pedal. I felt good – really good. Who knows maybe all of the easy riding and rest has actually built some fitness or at least helped me to stay where I was before this latest slow down.

Basically, it is just great to back on a structured plan that has focus. I did enjoy getting out in the woods everyday on my ‘cross bike and working on my technical skills – but I have to admit after close to four weeks of riding alone on the same trails and doing pretty much the same drills, I was getting a bit stale.

Today after a week of riding the road bike, it was back to the woods. I’ll admit I was a bit nervous. I hadn’t ridden my ‘cross bike in over a week so I was concerned that maybe I wouldn’t have actually learned anything the four weeks prior. In other words that I’d be right back where I was in June.. Well, I’m happy to say – this was not the case. In fact I was able to push my limits even further today.

I had an excellent ride and it was a treat to back on those familiar trails working on my technical skills. I hit up my favorite little loop that essentially features a quick downhill, a fast sandy double berm, a quick corner and a steep little climb. This is loop is all about flow and control. It is a really small loop but it does the job. Some days I work on the descent, carrying as much speed through the berms as possible and trying to float up and over the steep climb. Other days I ride the loop in reverse, working on downhill cornering technique, bike control through the sandy berm and then acceleration up the climb. Either way it is a small loop that hits on a lot of the essential cyclo-cross skills.

Today my goal was to see how much speed I could take into the sandy berm. Well I found out! I also learned that nothing crazy happens when I end up riding over the top of the berm! In fact I have to say even the times when I didn’t line things up quite right and the bike ended up sliding out or acting squirrely, I still stayed off the brakes and just focused on looking forward and pedaling.

A sign of good things to come. In past years (heck two months ago), I would have panicked, hit the brakes, pulled a foot out and became frustrated with myself. Not now. Now I seem to have developed some real “bike sense” – and I’m trusting the bike to do its thing. I think along with this comes heaps of confidence and a really strong desire to have the season of my life.

I can’t explain it but I really feel like this is going to be a big year for me. Maybe I’m jinxing myself by writing this. But I’m always honest on this website. When things are going well – you’ll know. When things are going not so well – you’ll know.

I’m looking forward to a couple of good rides this weekend on my road bike and then it is back to the woods on Monday. I have to say that my coach Steve Weller has been amazing through all of this. We are taking the training week-by-week and I know that he has a plan and I’ve got complete faith in his ability to get me where I need to be.

Oh, and the new clothing design? Lets just say – it is awesome. I’ve got a great graphic designer doing a bang up job on the clothing design. I’m pretty stoked about how it looks. Yes, there is purple in the design (sorry Sheri – no pink). I’m excited to pull on the new Ottawa.cx skinsuit and to do some racing.

I don’t have much to tell you about today… I know a bit surprising for me since I seem to be able to write and write some more.

All I really have to tell you is that I’m in a super good groove right now. In fact I might expand this to call it a super solidly good groove.

Three excellent days on the bike. Two of these days with some intervals. Good numbers. Good sensations in my legs. An excellent feeling in my heart and soul. Confidence is sky high.

Super positive about the upcoming season. I actually believe this will be my best year ever. I’m healthy. Really healthy. My technical skills are much further ahead than they were this year. My fitness and strength will come back – difference this year is I’ll actually be getting strong as the season progresses.

Yep, a super solidly smooth good groove.

On the racing/training kit front – I’ve got an excellent graphic designer on the case and she is seriously looking into the color purple. Cool stuff!

Okay, I said I don’t have much so I best stick to it!

I’m so happy that today has arrived! Today is the start of my “real” training again. I’ve got a brand-spanking-new training plan and I’m good to go. Such a great feeling. Now, of course you know I’m not starting from “scratch” here – I’ve been training and riding all summer but things have been more focused on the easy and steady rather than focusing on intensity. But now that all my blood count and iron numbers are happily sitting in the middle of normal – it is time for me to get back to normal.

Today was actually an easy way to start a new training program: hot power yoga and an easy 45 minute ride. Things hot up on Tuesday and Wednesday with some longer rides and a bit of spicy intensity. Nothing too crazy yet since my coach wants to see how my body reacts to the intensity. I’m raring to go, but I’m following the plan and won’t be doing anything “extra” – in fact I’ve promised not to do extra intervals or to add an extra hour or two to my rides…

With this training comes thinking and planning for the cyclo-cross season. As you likely know I’ve been working hard this spring and summer to find a new sponsor or two – well sadly I haven’t had any luck so far. I can’t really wait much longer to hear back from emails and phone calls  – since I need to get a new jersey, short and skinsuit design done and get this off to Champion Systems Canada for production. So this leaves me with some questions – what to do with the clothing design? Here is last year’s design:

So now I need to figure out what to do this year. I’m thinking of doing a complete re-design. But I’m not a graphic designer – so I’m looking for ideas, suggestions, references. Really if you have a suggestion – email me or post up in the comments. My favorite color is purple but not sure how this would work… I’d also like to get rid of the white…

Got even more good news today… My white blood cell count is continuing to improve. And my ferritin level is nice and comfy above 100. This means one thing and thing only: back to training. So very happy. I have been riding these past few weeks, but I haven’t been able to do any of the fun stuff.

You know the fun stuff like tempo, threshold, VO2Max, or long rides. But now I can. I’m super stoked. If it was up to me I’d start tomorrow with a super long and challenging work-out. (Good thing I’m not my coach…) But luckily I have Steve Weller to keep me on track and in check.

Long ride tomorrow and then a couple days of no riding (I’ll be running instead) – since I’ll be off in Burlington to cheer on Marc at Road Nationals. But then on Monday it is “on like Donkey Kong”…

Uhm, yes, I’m excited. I really do have great feelings about this upcoming season. I don’t feel behind. I don’t feel freaked out. I feel super happy that I’m going to be able to race and train at full capacity. There is always a silver lining and I guess this one has finally revealed itself – I really miss it when I can’t do it. I’ve had some valuable weeks riding my Stevens Carbon Team in the woods, working on my skills and boosting my confidence.

Now it is time to get out on my Stevens SLR Aero and put some kilometers and hurt into my legs and lungs. Definitely good times ahead.

I suppose it is true “good things come to those who wait”. Well I’ve waited and I’ve waited. And now the good things are here.