One thing I’ve learned as an athlete is that plans and schedules are great, but sometimes a bit of flexibility and room go a long way. This time last year, I would have been pretty rigid with regards to my training. If the plan said 90 minutes, I did 90 minutes exactly – not 80, not 100 – 90 minutes. And if it was raining, snowing, sleeting, or all three – it didn’t matter I was out there. But this year, I’ve learned. It took me a while and I’ll be the first to admit that at times I can be a bit steadfast (okay stubborn), but I’ve added in a degree of flexibility to my training.

On Saturday I went out for the planned 3.5 hours in the cold, wind, and pouring rain. I did it because the plan said to. I did it because in some “sick” way I wanted to. I felt a sense of accomplishment with this ride and getting through the rough conditions that just weren’t that friendly. At my yoga class in the morning, one of my friends suggested it was “too cold” to be out there. My response, “well, I have to believe my competitors are out there training in the same weather – so I have to as well.”

But then Sunday came. Sunday was dry. But it was darn cold out there. Really cold. And extra windy. I had planned a 4.5 hour ride. I didn’t want to do it. It was too cold. I thought I could bundle up and get through it, but 4.5 hours in such weather is not fun. When I heard that it would be 12 and sunny on Monday, my mind was made up. I did it – I was flexible and rolled with the conditions. I switched up the training – took Sunday as a rest day and did my long ride today. Turns out it was a smart decision. I was able to make use of having the car and got a bunch of errands done and I was feeling a bit wiped out with some colitis symptoms anyway, so a rest was probably the smartest thing to do.

I had a great ride today. It was windy, but the sun was out in full force. I had initially planned on riding to Merrickville, but this would have meant a tailwind on the way out and a brutal headwind on the way home. Not fun. So I switched things up and ended up riding along Dwyer Hill for a long long time. Had a great time out there. 4.5 hours is a long time to not talk to anyone and to essentially be detached. But I really enjoyed it. I listened to some entertaining podcasts, let my brain wander, munched some tasty homemade oatmeal bars, and took in the bright blue sky. Really can’t ask for much more on Monday.

Looks like an excellent week of training ahead. Some good long rides scheduled as well as mountain bike ride on Wednesday at Kanata Lakes with the KingsBridge boys. Fun times. Next week I’m off to Creative Wheel to get some one-on-one mountain bike coaching – really looking forward to this. A few small things are coming together this week and I’m really just enjoying my bike. Sorry to get all cheesy on you, but I’m just feeling super lucky to be able to do this. And I’m working really hard on not putting pressure on myself. It is a fine balance – I have this gift to focus on my training and racing, but I feel that to “honor” this gift, I need to perform at a a very high level to make the sacrifices that Marc is making worthwhile. Yes, I know…

Today was another recovery day. Not often I get two recovery days in a row. So I decided to escape from the wind and get back to nature. Can’t quite beat riding the trails on a windy not-so-warm day. The trees really shelter you from the wind and the relentless windy noise is not present in your ears like it is out on the road.

Suffice it to say I had a blast ripping around Kanata Lakes this morning. I was careful to not dig too deep and kept things at a recovery pace. This allowed me to practice some descents and climbs that I had struggled with last week. At the slower pace I was able to really focus on riding my mountain bike technically well – my brain, body and eyes were better able to take in the trail and I was really able to focus on moving with the bike and the conditions.

It is amazing what can be done in 90 minutes of focused riding. And through it all, I was smiling and just really enjoyed being out there. It was a bit muddy in some spots but I’ll take mud over hail and rain anyday! So all in all, a great day of training.

Quick shower and then I hooked up with Marc for a relaxing lunch. Afternoon has been spent in a local Barrhaven coffee shop called Two Monkeys. Uber-focused on my writing project today. Got lots of words down on the page and just like the progress on the bike I’m seeing, I’m seeing progress with my secret project. Can’t beat these feelings.

The weekend is shaping up with some solid rides. Three hours on Saturday and close to five on Sunday. Sweet! Whatever the weather brings, I’ll simply roll with it.

Today’s ride was definitely a mixed bag and I have a feeling today’s post will also go down the mixed bag road… (So consider yourself warned!) Anyway, down to business with today’s ride. The schedule called for a recovery ride. Initially I wondered why I needed a recovery ride after only doing two days of intensity… But when I got on my bike and started pedaling, I learned why. The legs – they were tired. Another reminder of why my coach is such a darn smart cookie.

It would have been really awesome if the weather had co-operated with the recovery focus of this ride. Lets just say when I’m pushing 200 watts and only moving at a speed of 15 kilometers an hour, recovery is not really happening. Nope. And to drive home the point of how fierce the wind was today – I was in the small ring. Exactly. And then the rain came. Driving pounding rain. Luckily I had my trusty rain cape but no sooner did I put it on (no small feat with the winds whipping that cape around) and it had stopped raining. Fine, stop and take off the rain cape. Then a mere 20 minutes later, it is raining again. I decided to give it a few minutes (subscribing to the motto of “this too will pass”) but the rain turned to hail. Not good. I yanked the rain cape on, looked down at my bare legs and hands, and focused on getting home. Sigh. Definitely a ride of the mixed bag variety. I do have to admit the push home with the tailwind was appreciated but the hail kind of wiped the smile off my face!

I’m sitting here and I can’t remember if I posted to this site yesterday… Pretty scary – must be getting closer to that 40 year old brain. So if I did post yesterday, then I’m guessing I told you about my ride. If I didn’t post yesterday, here is what happened – good solid three hours. Rocked the tempo intervals. Got pushed around by the wind again. Had some excellent company on the ride. Developed a new found appreciation for a the taste sensation of cream soda at the 2.5 hour mark (thanks Shaun!). Got a wicked sunburn. My arms are bright red and stinging. So that was Wednesday. (Apologies all around if I already told you about this!)

Recently I’ve been poking around on the web looking at different cycling sites/blogs and listening to a variety of podcasts. One thing I’ve noticed is an obsession with doping. Now I’m not an advocate of doping in any way/level/terms or practice, but this being said, I’m getting a bit tired of reading and listening about it. Yes, like all professional sports, there are cyclists who dope. And sometimes these people are caught. But what we should really be reading and listening about are the athletes who don’t dope. The athletes who are out there racing, winning, struggling, striving to be better, making a name for themselves, and just plain old pressing down with the right leg followed by the left. This is more interesting to me. I know there are cyclists who dope. Fine. And I know that some of these people will get caught. They’ll serve their suspension and most likely return to bike racing. Fine. So lets get on with it and talk, write, read, and listen to the good stuff. Seems like the dopers get more publicity than those who don’t…

So what else is going on? Well, I’m working on my sponsorship proposal again. I received some excellent feedback so I’m going to make a few changes. If you’ve taken a look at my proposal and have some suggestions/thoughts – definitely fire them off to me. I’m open to any and all suggestions. If you want to sponsor me or know someone who does – well, get on your email and contact me!

In other news, don’t forget to hit up your local M & M Meat Shop on Saturday May 8 for the annual Crohn’s and Colitis Foundation of Canada barbecue. For a mere $2.50 you can snag some lunch and do some good for your community. Here’s what I’m going to do on Saturday: go to yoga, watch the opening prologue of the Giro D’Italia, go for my three hour ride, shower, and then visit my local M & M Meat Dhop for a well-deserved burger or two and then come home for a nap. See how easy it is to get it all in on one day – ride, watch the Giro, help the community, and get in a power nap – doesn’t get much better than that!

Hmm, speaking of nap, I think I might just go take one. Seems like a nap fits with a recovery day….

What a great surprise to find a cheque in my mailbox. A cheque from the Canadian Cycling Association. The money for this cheque came from donations that people like you made to the CCA to support mine and my team member’s race at the 2010 World Cyclo-Cross Championships in Tabor, Czech Republic.

I really appreciate your support! Every little bit makes a difference and allows me to keep pushing on the pedals and focusing on my goals.

Without your support and that of my sponsors like The Cyclery, KingsBridge Disaster Recovery, Stevens Bikes, Clif Bar, and Bell Lap Coaching – I definitely wouldn’t be able to pursue my dreams.

So thanks! I really do appreciate it.

Had a few days of big rides. Epic actually would be appropriate. Lots of kilometers covered. Lots of good sensations in the legs. Big smiles on my face. A little bit of a sunburn. All chased with a sweet Sunday afternoon nap and a solid Monday rest day.

Yep, it was a darn good weekend of riding and training. Saturday was all about tempo. The plan was to ride for two hours and then wind up for a 40 minute tempo effort and then simply roll home. Sounds good right? Amazingly warm day on Saturday. I hit out for my ride after a solid yoga work-out to get my body loose and limber. The ride as a whole went really well. I rocked the tempo block. Felt super strong and really just was grooving on the bike. But I didn’t do a very good job of timing the ride… At the of the tempo block, I was much further from home than I had planned. I thought about calling Marc to let him know I’d be a bit longer than estimated. But I sort of figured it would all work out… Well, after an extra hour of riding (rather than the 20 minute cool-down), I arrived at home.

Guess my brain was a bit scrambled because I really didn’t clue into how late I was and that Marc was getting a bit worried. And to top it off, by this point I was pretty darn hungry. Oh, and somehow I ended up breaking a spoke in my rear wheel. Ya, like I said, it was epic. A great ride.

Sunday started bright and early with a 7 a.m. ride at Kanata Lakes. I had three hours of mountain biking on the schedule. Cool. Very cool. The trails were basically empty at that early Sunday morning hour. Nice. Very peaceful. I had trouble hooking up with the trails initially, but once I got used to the slightly damp rocks and took off my glasses (lenses were too dark), I was good. I had a blast. I discovered some new trails. Conquered some obstacles I had previously struggled with. As usual, the ride was over all too quickly.

Bit of a quick sit-down at home, time to eat some food and then I was out again. This time on the road bike for an easy two hours. What a warm day! I had a great ride. I was a bit tired but I relished simply being out in the fresh air and sun. Explored some of my favorite road routes and took a detour through the nearby town of Manotick. Nice to see that the road construction is complete and that there is a smooth new shoulder along the main road running through town (sorry, don’t know the name of this road).

I crashed out for the rest of the afternoon. Napped. Read the newspaper. Sat with Murphy the grey cat. And just generally lounged. Great way to wrap up a solid weekend of riding. Monday was a well-deserved rest day. I was feeling a bit run-down from the sunburn (guess it was very sunny on Sunday…) so I just did an hour of hot power yoga – great way to sweat out the toxins and clear my head.

As for today? Well just finished an excellent road ride. Some tempo intervals chased with a bunch of sprints. One of those rides that taps a couple of energy systems, gets a bit of a burn in the legs and lungs, and just long enough to savor riding the bike. Re-fueled with a super tasty smoothie made in my trusty Magic Bullet. Today’s mix had dates, carrots, an entire orange, yogurt, chocolate protein powder and puffed kamut. It was sooo good. I know the carrots sound strange but they really add to the flavor.

By the sounds of the thunder out there, I’m pretty darn relieved I got my ride in this morning. This afternoon is all about writing, researching, emailing, and an important airport pick-up. Hoping to make it out to the crit tonight as well.

Good times indeed. Now it is time for some chai tea.