Training Advice: Just Push Harder!

On March 23, I participated in the Final Race of the Fraser Bicycle Indoor TT Series.  The TT was held on the same course as last year:  a 10 km rolling course with a few short climbs.  Compared to the 54-minute effort from Race #4 the previous week, this one seemed to fly by.  However, with the shorter duration comes increased intensity….i.e. it hurts more, just not as long.  With my first place finish in Race #4, I already clinched the series victory, however as with any race, there were bragging rights at stake.  Given my strength at the longer events, the short 15-minute race was not necessarily my strength compared to the other riders.  Both short TTs in the series I finished second and third, so I knew I had to really push if I wanted the stage win.  After a thorough 25-minute warm-up, it was go time.  Once the race started it was typical of my riding style: consistent power output and a low VI.  After negative splitting my power, I finished with a good kick at the end with 30 seconds over 500w, and achieved my goal of sub-15 minutes for the course.  Last year, my time was 15:17 on 345w, and this year I finished in 14:54 with 348w (as measured by my Quarq).  This was good enough for first in my heat, but there were a couple of other fast guys to follow, including Chris Lutz (ITU Pan-Am Pro) and Dan Stubilski (1st Overall Amateur at 2012 70.3 World Championships in Las Vegas).  Unfortunately, those guys blew apart my time, both under 14:30, and pushing me down to third for the day.  Great effort by those guys, they absolutely crushed it!

Riders in the Lab laying down the Power!

Later in the day I learned a great lesson from my 4-year old son, Nolan.  He asked how I did in the race that morning.  The conversation went something like this:

Nolan:  Dad, how did you do in your race this morning?  Did you win?

Me:  No, I finished third.

Nolan:  Oh.  Well that’s okay.  Next time, just push the pedals harder and then you can win.

Me:  Yes….you are right.  Thanks for the feedback…I just have to push the pedals harder….

As simple as it sounds, he is right and that is great advice.  At the end of the day, we are swimming, biking and running.  With all the fancy gadgets and training feedback tools, it can be easy to lose perspective on training and over-complicate things.  Sometimes it’s good to get back to basics and forget about all the technology, equipment and tools, and just do it.  Push harder and you will be faster.  When you are faster, you can place better.  Simple and effective advice.  Easy enough, right?