By guest KIT blogger, Dave Andersen

Here we are in mid-August and I can feel a “peak” coming on! Many of us that race (tri’s, marathons, or cycling) have big races coming up. I’ve been racing for 35 years and many of those years have culminated in a big season-ending goal race. This year, for me, it’s the 4-stage, 4-day Green Mountain Stage Race and I gotta tell you, I’m ready to PTHD. The cycling season in New England started in April and it’s been a long and steady progression of fitness for me. Amazingly, at my age, I’m still setting personal records in my interval sessions and hill repeats. This is not only a result of this year’s training plan but from an accumulation of a lifetime of endurance training. You might say, I possess Old Guy Power. I’ve competed in 25 marathons, 6 Ironman triathlons, many multi-day bike races, and about 500 races in all. I’ve done about all I can do to devote time evenly to my fitness, family and work. Bottom line is: It’s an exciting time when the big end of season races roll around so enjoy it to the max!

Unfortunately, all good things, including peak fitness, must come to an end. It can be tough after the end of season goal race is over. We focus for months on intervals, hill repeats, racing, and watching our diet and then the big race is over. For a while we can bask in the glow (hopefully). But then what? There is no need to hammer out the training sessions. But it is so ingrained in our routine that we may feel inclined to keep at it. But then you ask yourself why. It can be a confusing time of the year. You are super fit but the racing is basically over. I know many folks get kind of blue after the racing season is over. I’ve found it’s best to be prepared for this feeling and perhaps bypass it with some “tricks”:

• Group rides: For us cyclists, group rides with friends over new courses (get lost!) are extremely satisfying.
• Cyclocross: X-cross is an amazing way to get the endorphins going in a relaxed, grass-roots atmosphere.
• Running Races: Get out there and do a fall 5K or 10K.
• Hiking: Put those strong quads to good use and bag a few peaks.

But let’s not get too far ahead of ourselves. It’s only August and it’s still hammer-time. I’ve been doing double workouts several times per week and the intensity has been high. I can almost bounce a quarter off my abs. The big race is just around the corner for me..maybe for you too. If you aren’t racing maybe it’s time to throw in an attack on your weekend group training ride (no guts no glory!). Show your training partners on “the big hill” or town line sprint that you’ve just been toying with them all year. Be safe, PTHD and KIT.

See you on the road soon!

Dave
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*Dave Andersen lives in Boston and works in the educational publishing business. He shares his passion for cycling and sport with a wide range of friends and competitors.

By guest KIT blogger, Dave Andersen

I was going to post a simple twitter note about being grateful and taking stock as I reached the halfway point of my racing (cycling) season. Then I got to thinking that this thought deserved more than 40 characters. Truth is, so far so good for me in 2012. In the first 6 months of the year I’ve cycled 9,000 kilometers, raced 19 times, worked countless hours at the office, and even met a nice lady. Over those six months I’ve been jostled with “close-calls” a few times while on the bike and even crashed once in a criterium. I always walked away physically unscathed, but knowing that others haven’t been as fortunate (my thoughts are with you) has given me an appreciation for my season and life thus far.

Further reflection has me reminding myself to keep endurance sports in perspective. I love to go out and hammer and feel the endorphin rush. Feels…So…Good. But I have to remember that I need to do so safely. After all, A) I have loved ones who want me in one piece, B) people are counting on me at work, and C) I’m an amateur (no ones paying me if I get injured!) So I I try to be mindful of my surroundings (traffic, weather, etc)and vigilant with my fellow riders to keep it tight at all times. I make it a point to follow the “rules of the road” and to wear something bright, use a light, and go slow and easy when in congested areas.

I want the second half of my year to go as well as the first, and I wish the same for you. If you haven’t already done so, take a moment to reflect, be grateful, hug your loved ones, and be safe. And above all, keep it tight.

Dave
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*Dave Andersen lives in Boston and works in the educational publishing business. He shares his passion for cycling and sport with a wide range of friends and competitors.

By guest KIT blogger, Dave Andersen

Training is like homework in that you gradually accumulate fitness and technique (knowledge) that builds towards an event or race (exam). That’s an over simplification but I’ve often thought there are many similarities. We toil away daily, weekly, monthly, and yearly on the pieces to the fitness puzzle. Maybe you have some pop quizzes (training races or group hammer-fest rides) that lead to some big tests (races). Marathoners and Ironman Triathletes are training for big one-day tests. Their races are so long and grueling that you should probably only do a few each year, so you can’t really re-take the test anytime soon. You get one shot—kind of like the bar exam.

Bike racers have different stresses because they don’t have the pounding of running. Bike racers can and probably should race often to sharpen their skills and get into the rhythm of racing. This gradual accumulation of stresses (physically and mentally) can wear you down. Just try a multi-day stage race in the mountains.

Follow the Curriculum & Set A Goal

Like a successful school curriculum, training must follow some tried and true recipes for success. Tackle the fundamentals first:

• general conditioning
• strength training
• base miles
• FTP training

Build upon these fundamentals by sharpening them with intensity, all the while allowing for appropriate recovery periods. Each component of the curriculum has its own distinct feel and stress (or lack of stress). Maybe your “test” is the weekend group ride or run, or maybe it’s the State Championship race.

Not everyone needs a goal but I’ve found it gives a little more purpose to training.”I must train today because I’ve got a big test coming up and I want to do better than average”. That’s a little trick I’ve used for years to not skip training. On the other hand, listen to the little voice in your head that says you need to rest (and cuddle with that someone special) to absorb that training. I will close with this: Perhaps the key to happiness and the Fountain of Youth is to always keep learning, keep moving (training), and to always strive for a well-balanced lifestyle. This, of course, is KIT!

Dave
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*Dave Andersen lives in Boston and works in the educational publishing business. He shares his passion for cycling and sport with a wide range of friends and competitors.