Keep Moving Forward

A few years ago a friend of mine completed her first Iron Man competition. When I called to congratulate her I asked, "What on earth was going through your mind as you spent hour after grueling hour out there?" Her answer was simple, "Keep moving forward." She went on to explain that she almost turned back because she felt overwhelmed at the start line but saw her family cheering for her and she knew that she could not let them down. As long as she was going in the right direction, the finish line was getting closer. "Keep moving forward" became her mantra that day.

Credit: http://www.colorado.edu/

What finish line awaits you? Is it a century ride? Perhaps it is a cross country riding goal or a particular event you wish to complete. A triathlon? State Championship Road Race? Whatever your finish line happens to be KEEP MOVING FORWARD until you attain it. Here's how:

Determine Your Strengths. Your first strength is your commitment to the cause. Is quitting really a viable option? No way. Not now!  Not after you have put hours of your emotional energy into this. Not after you have paid the price through sweat, pain and sacrifice. Other helpful strengths are mental fortitude, physical strength, family support and specific skill sets for your particular goal.

Identify Your Limitations. What is it that could possibly get in the way of your completing the goal? Perhaps you did not train as you desired - but you did train. Capture that truth and move forward. Could it be that you do not believe in yourself? Then start believing now: list all of the reasons why you CAN get to your finish line. Ignore the voices that say you can not. Is your limitation physical? Then make the best of it, train that particular inadequacy and get on with the task at hand. Be honest but be positive. Is there a nay-sayer in your midst? Then determine to prove that you CAN.

Design a Plan. Now that you have put aside the notion that you might not succeed at this, recommit yourself to the fact that you will see the finish line. Either go online and find a training program or hire a trainer / coach to aid you in this endeavor. If your #1 goal is to complete the job then set up a training program that will gently lead you to the end. Incorporate mental training through positive self talk, visualization and pushing through the difficult portions of your training sessions. If your #1 goal is to compete, then you have to ante up your game. You should know yourself and know your competition. Study times on the course from past events. Come up with a strategy using your strengths that will assist you when the trying times come - and they will. Include the finish line in your plans: what will you do when you cross it? How do you think you might feel physically? Once you see your loved ones on the other side of the barrier how do you think you might feel emotionally? When you get that medal around your neck or see your time on the finish clock, what might be going through your head? Where will you go for a post-race meal?  These are all good questions to include in your pre-race planning to help give you that edge to press on when your body is screaming out for you to quit.

One important lesson that I have learned in all of my hours and miles of training is this: the time to make decisions is NOT when you are in pain or distress. When your legs are screaming so loudly your cycling partners can hear them, do not say to yourself, "I'm not going to do one more interval" or "I can not keep this up" or "Never again will I climb this hill". No - your thought energies can best be utilized in another way. It is reminiscent of asking a Mother who just delivered a baby if she wants more kids. That is not the time to ask! When you feel as if you are dying that is not the time to make any sort of decision as to how hard to push, the next training session or if you're going to do another race. Instead focus on what you can do and do it until you have set out to finish what you started.

Keep it simple: determine your strengths, identify your limitations and design a plan for success. Put it into motion and above all else - keep moving forward. Your finish line is in sight. Now go cross it!

Credit: http://fineartamerica.com

Where Does Your Strength Come From?

German cyclist Robert Forstemann, http://www.mentalfloss.com
34" waist and thighs

Fill in the blank:
_____ meter
higher _____ 
_____ point
_____ hungry
_____ nap

What is the missing word? Something that all need to some extent: power. Given the current political season, it is apparent that there are many who want a title, position and adoration that comes with holding an elected office. But let's not camp out on that topic. What if we look inward and define what kind of power we have - or lack - in our lives?

Some athletes are naturally gifted with larger muscles for explosive movements. Others are are born with a genetic disposition to have muscle mass or quick muscle twitch. Still more have a huge amount of power derived from their faith. Top racers have developed mental fortitude to drive the body to go longer, push harder and endure pain better than the average cyclist. Power foods are the secret weapon for some as well. Power is the desired source and outcome, isn't it?

Three Powers that you Can Not Ignore 

From Within
Whatever drives you and gives you courage and determination to handle the task at hand is a power at work in your life. Perhaps it is what gets you through a grueling work out. Maybe it is a religious belief. It could be something that a parent or grandparent instilled in you when you were younger. It could be a goal that is evading you. What motivates you to do what you do? Listen to the drive from within and learn from it. Follow it. Set a goal and strive to attain it - no matter what.

From Without
In the racing world it is said that "there will always be someone faster than you." How true! In the sport of racing of any kind that is a pretty big driving force, isn't it? Why compete if not to see who is the best? This is a huge external motivator for many. There could be a nay-sayer in your midst and you wish to prove them wrong. Quite possibly there is a record that you want to break, a specific race that you want the top trophy in or even a coach that you are trying to impress. No matter what the exact motivation is, it becomes a power in your life prompting a desire for action on your part. The external factor is what gives you internal motivation. Cash in on it!

From Hard Work
There is no denying that good old fashioned hard work pays off. If you put the time into plyometrics, sprint drills, interval training, squats, walking lunges and the like, you will most certainly gain more power in your legs. If you push yourself beyond your limits while on a training ride you will improve your mental and physical edge. Once you begin to practice the art of telling your legs to just shut up, you will develop a mental fortitude that can get you past a barrier in your performance.

Isn't this the kind of power we desire? We all possess a certain level of each of these three examples. However, let us not get comfortable with it unless backwards is where you wish to go. When the going gets tough - and it will if your goals are to keep improving self on and off the bike - you will do well to derive power intrinsically, extrinsically or from putting in the sweat. Look on the inside and outside, determine what it is you really want to do then put the hard work into it and watch your dreams become a reality!

Nike / Google images

Ride for a Reason

In this day and age of "my rights" and "I deserve it" ideology, it is easy to focus on our own desires. That upgrade in the crank set, the latest Garmin, the next hammer fest are all fine and good things to have or do. But stop for a minute and think:  When is the last time you rode with purpose and for a reason other than your own desires?  Century season is almost upon us and that means charity rides are as well.

The MS 150 and the Tour de Cure are wonderful rides that come around each year with huge crowds and with big fundraising appeals. They each do a great work in their perspective areas of research on a national level. But have you stopped to consider doing a charity ride for a local cause? Perhaps there isn't one in your area: what's stopping you from gathering a group, finding a worthy charity and putting one on yourself? 

For a few years I worked for an internationally known charity. It was one of the most fulfilling experiences in my life - knowing that I was making a difference on a daily basis that would help people (especially children) all over the world with a disorder that has no known cure. Although we have parted ways, my heart is still touched by seeing sick children. The other weekend a few cycling pals and I rode to a local camp for terminally and chronically ill children. I wanted to learn more about this camp and see first-hand what it was doing in my own back yard. 

Paul Newman and General  Norman Schwarzkopf founded CampBoggy Creek in Florida and since it opened in the middle 1990's over 55,000 children and family members have spent time during the summer at this fantastic facility. To learn more about the camp, click here. While it's great to know the background of a charity and how they use the money they raise, it's even better to have an inside view from one who has benefited from the work of the charity. Below is a snippet of a conversation I was fortunate enough to have with one of the campers.

During our amazing tour of Camp Boggy Creek last weekend, we were taken to see a cabin that was occupied by ‘tween-aged girls with various illnesses. Donned in our cycling gear, the kids thought we were Olympians since the theme of camp that week was Olympics. Too funny!  I stopped on the front porch of the cabin to talk with two young campers who were drawing. One girl was bald and a bit timid; the other had huge braided pigtails and was very outgoing. My heart was pulled to the quiet girl. This is my recollection of a short, 2 minute conversation that will stay in my heart for eternity:

The shy girl was about 11 years old with had no hair due to chemotherapy. She asked me if I knew Lance Armstrong. I said, "Not very well!" Unphased by my reply she went on to tell me how "...In his biography, he says that he had cancer..."  I could see fear in her eyes. She asked me if I knew if he could still ride his bike after cancer. I replied, "Oh girl, did he ever?!" then I proceeded to tell her about the Tour de France and how he WON it, how long it was and how incredibly difficult a race it was. Her eyes lit up and she said, "He DID?" and I said "YES! AFTER cancer!!!" I wish I had longer to spend with her that day but my heart will forever be touched by her search for peace and hope in that 2 minute conversation.

It's so easy to make a difference. You and I are going to ride. We are more than likely going to ride a good bit. Why not ride for a reason? Why not make an impact on someone else's life while you do what you so love to do? I challenge you to find a local charity from your town and get involved - on or off the bike. 

What are you waiting for?

Camp Boggy Creek Information

http://www.kintera.org/faf/home/default.asp?ievent=1020983  (a stirring video)
Tracy's Team Fundraising Page  for Camp Boggy Creek, September 8, 2012

photos from Google images

How to Recognize Heat Illnesses

Now that the dog days of summer are fully upon us we should take a close look at a major threat that could possibly ruin a ride for any of us: heat exhaustion.  There are varying degrees to this potentially life-threatening illness and several methods to employ to prevent it.  Riding for miles and miles in the hot and humid summer weather can make us more delirious than we care to be if we do not recognize the signs and symptoms of this unfortunate sickness.

Definitions to know (in order of severity)
Heat cramps -  muscle cramping and spasm during heavy exercise

Heat exhaustion - rapid heart rate, lightheartedness, nausea, chills, not sweating, very red face, irritability

Heat stroke -  symptoms include dry skin, rapid, strong pulse and dizziness. Other symptoms may include nausea, vomiting, fatigue, headache, difficulty breathing, cramps, back pain, disorientation, flush or red skin, loss of consciousness. Unable to cool off, the victim requires medical attention. This is a life-threatening illness in which body temperature may rise above 

105° F in minutes.  Heat stroke may come on suddenly without warning and can be fatal.

WHAT TO DO ABOUT IT
Prevention is always best. Be sure to hydrate well prior to heavy exertion, including the addition of salt or electrolytes hours before exercise.   It is even recommended to begin the day before with a slight increase in salt intake (a few extra sprinkles here and there), especially during the summertime.  How to know you are adequately hydrated:  your urine volume is high and clear.

While the popular black cycle shorts make our butts look smaller they also absorb heat, denying your lower body the ability of cooling properly.  If you are brave and wish to look like Team HTC Highroad from 2011, go buy a pair or two of white shorts for summer to help keep those large muscle groups cooler.  Arm coolers are also good for keeping moisture on the arms as well as blocking damaging sun rays, however in areas with high humidity they are less effective as the heat transfer is diminished.

HOW TO DEAL WITH THESE CONDITIONS WHILE ON A RIDE
Heat cramps:  Cease exercise until cramps subside. This may involve light stretching and supplementation with electrolytes.  

Heal exhaustion:  Remove excess clothing, seek shade, and take in electrolytes (water is secondary). Do not resume activity until symptoms pass, heart rate is lowered, and dizziness is gone.  If this does not occur within 30 minutes arrange for a ride home.  Cold towels and ice packs (if available) are very helpful to reduce the core temperature.

Heat stroke:  Cool the body as quickly as possible, have rider lie down on his / her back and elevate feet 6” above the heart, monitor for delirium, and loss of consciousness.  Call for emergency medical help immediately.   Cool the body with ice packs if possible. 

No doubt that the summer heat is here to stay for a couple of more months. Beat the heat by carefully planning what you eat, drink and wear. Be on the lookout for symptoms that others may be having by being observant and listening to each other for legitimate complaints (we know whining when we hear it). By listening to our own bodies and looking out for our friends,  together we can avoid being a victim of heat-related illnesses!

Sources
Google images

http://www.medicinenet.com/heat_stroke/article.htm

http://www.mayoclinic.com/health/heat-stroke/ds01025/dsection=symptoms

http://www.emedicinehealth.com/heat_exhaustion_and_heat_stroke/article_em.htm

Keep Your Water to Yourself

Google images

The hottest summer in recent years is upon us in the contiguous United States in 2012. It could be due to the actual temperatures or to those skimpy Olympic swim trunks diving trunks donned in London; it isn't quite clear yet. Whether it's attributed to the weather or scraps of lycra material, the heat is on! Just for our own application purposes, we are going to believe it is due to Mother Nature and not to buff bodies and glute cleavage (that really is inappropriate for viewers, young and old alike.)

Undoubtedly the best time to ride during the summer is in the morning or evening - avoiding the 90+ degree temperatures that suck the energy right out of us. Even then, however, humidity can be high and temps are still in the upper 80s. Have you ever thought about what is in your sweat? Have you felt the effects of mild to severe dehydration?

How to Spot Mild Dehydration

Tiredness, cramping, headache, goose bumps, loose skin on hand are symptomatic for mild dehydration.

One easy to do test can be done at any time your hand is available. Perhaps check before you ride and several times during your ride when you stop for a break.

http://health.allrefer.com

If your skin maintains its 'tent' shape, you are dehydrated. Be sure to get some electrolytes in your system quickly; at this point, water is not enough. Pace yourself and do not over do the rest of your ride. Cool off by finding some shade for a few minutes if possible.

What's in the Sweat?

Water, salt, potassium and magnesium."Where salt goes, water follows" is something I was taught in nursing school. So guess what happens in sweat? The salt leaves the body and water follows right along. Potassium is vital for electrical conduction and nerve function in the body. We pretty much enjoy how it tells our heart to beat, when pain arises and causes our muscles to contract, so we should really work on keeping our potassium levels on the happy side. Magnesium levels keep minerals in balance; such minerals play a role in heart function, calcium absorption (bone strength) and more.

Natural Diuretics

Caffeine, watermelon, asparagus, cantaloupe, pineapple, black beans, broccoli and many other food that are natural diuretics are good for a healthy diet. However, in these dog days of summer be sure to keep the water intake on a high level (at least 2 quarts a day) to keep enough water in your system. For each cup of coffee you consume, my doctor told me to be sure to add back at least one cup of water above and beyond the 2 quart daily consumption. Typically, these foods will not cause dehydration on their own, but will help with water retention in the body. Alcohol is also a known diuretic; be sure that if you're riding on "the day after" you have replaced the water that you voided the night before.

Before you head out on your rides, be sure that you are prepared to stave off dehydration by being properly hydrated to begin with (do a skin turgor test), take plenty of liquids with you on your ride (one bottle per hour, starting with water then going to electrolytes thereafter) and that you have planned stops to refill your bottles if going on a long ride. Dehydration is a serious issue and must be staved off at all costs. 

Next week's tip will be a review of heat-related illnesses: how to spot and treat them.

Sources:

http://www.cbsnews.com/8301-201_162-57436557/u.s-forecasters-bracing-for-hot-summer/

http://www.livestrong.com/article/492481-diuretics-in-food-beverages/

http://www.livestrong.com/article/243589-electrolyte-imbalance-potassium/

http://www.ehow.com/info_8029279_alcohol-its-effects-dehydration.html

http://www.webmd.com/balance/features/how-to-hold-your-liquor