Ruminations on sports, training, health, and wellness

Posts tagged “training

Relentless Curiousity

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It’s autumn in North Carolina, which can only mean three things: spectacular sunlit leaf color, a distinct uptick in latte consumption, and NCAA college sports in full swing.

I get the privilege of working with several Division I college sports programs, most notably my graduate school alma mater: the University of North Carolina at Greensboro. I’ve been feeling the Spartan love this week with lots of outcall sports massages in the athletic training room, and working with these talented young people never fails to keep me on my toes.

The Internet Age has given athletic people vast resources to learn more about sports, nutrition, physiology, training, and therapies. On the whole, I am impressed that the availability of knowledge seems to help my massage clients to be well-informed and discriminating consumers of information. People who participate in sports at a high level view their bodies as tools — their vehicles for recreation and competition. This insight frequently leads them to constantly seek and evaluate information that will improve their performance, health, and experience. It also means they ask practitioners a lot of questions.

It’s easy to view “why?” as a challenge: a threat to authority and credibility. But forcing myself to dig deep into the body of knowledge through the incredibly effective (and sometimes incredibly annoying) Socratic method makes me a better practitioner and helps me build a reputation among my clients that I am a trustworthy source of information. The college students I work with ask questions that often catch me off guard, and the exercise of thinking analytically and critically to construct a thoughtful answer is often a missing ingredient in massage education.

Let’s apply it to a common instruction massage therapists give to clients following a bodywork session: “Be sure to drink plenty of water after your massage.”

But why?

The pat answer many of us learn in massage school is “to help flush out metabolic waste.” But what does that mean, and most importantly, is it a rigorous and factual response to the physiologic processes at work?

To be thorough and deductive in crafting an answer, consider all the pertinent facts. Massage therapy has a demonstrable effect on blood and lymphatic circulation, because the mechanical manipulation of soft tissues introduces heat and pressure, which creates a mild inflammatory response. The body’s response to topical heat is rapid dispersal by dilating capillaries in the tissue, which decreases blood pressure because of decreased vascular resistance. To maintain homeostasis, the body responds to the drop in blood pressure by adjusting fluid uptake in the blood stream and changing heart rate to stabilize blood pressure. One important role the circulatory system performs is transportation of the surplus substances of metabolism and energy production and expenditure to the kidneys to be excreted from the body. An example is the process of converting protein into energy: the leftover substances include ammonia, urea, and uric acid, which are toxic if they remain in the body. Massage is not directly shown to release metabolic waste from soft tissues under study conditions, but in consideration of the peripheral responses to massage, appropriate hydration supports homeostatic processes to promote optimal muscle function and recovery. Most importantly: with the exception of a few conditions such as hyponatremia (abnormally low electrolyte dilution), drinking water is an appropriate recommendation for overall health an wellness; the risks are vanishingly small, and the potential benefits are great.

For many clients, this explanation goes in to way too much physiology detail. However, I think as a therapist, it is important to understand the complete picture and to be able to articulate it accessibly and intelligently. It establishes credibility and develops the ability to think critically and scientifically about the therapeutic intention of our work. It also helps me to be better able to talk about the effects and benefits of massage to other medical providers, which has made a huge impact on building my client base and becoming regarded as a skilled practitioner, able to get into a variety of unique opportunities as a massage therapist. For me, it’s simply not enough to regurgitate pat answers; I am voraciously curious and keeping current on research helps me to continuously refine my methods and understanding.

If you are a consumer of massage therapy, I encourage you to ask your therapist questions about what he or she is doing and effects on the body. I think most therapists are like me — we get really excited when clients show an interest in our specialty and we want to share with you information that can positively impact your health, wellness, and understanding of your body. Learning about physiology and anatomy in school was like getting an owner’s manual to my body and I love sharing that feeling of empowerment through knowledge with my clients. I don’t think it’s appropriate to try to test therapists’ knowledge with “trap” questions, but to approach your therapist as a resource to broaden your understanding of health, wellness, and activity. Additionally, most massage therapists maintain an extensive referral network of other allied healthcare professionals, so even if we can’t directly answer your questions, we can almost certainly direct you to another expert who can.

Do you have a burning question about massage therapy, or are you a practitioner who has encountered great questions from your clients? Shout out below!


In Praise of Cheap Bicycles

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Sara with her first, much-loved, really nice bike.

I went mountain biking with my boyfriend today. We deeply enjoy riding trails together — our first date was a mountain bike ride and it’s something we’ve built vacations, recreation, and exercise around throughout the time we’ve been together.

I pulled a switcheroo on him; instead of his trusty steel Tourney-equipped battle steed, I traded it out for a demo bike we had in the shop: a glossy white carbon hardtail Felt Nine 3. It’s a sweet bike, in his size, and I was thinking about getting it for him for Christmas if he liked it.

As soon as he met me at the shop to go riding, a curtain of suspicion fell across his face. “Where’s my bike?” he hazarded. “It’s here, I just thought you might like to give this one a shot. It has your pedals and I matched all the sizing to yours. You’ll like it.” He conceded and we were off to the trail.

“How does this thing shift? I don’t like it, it’s a dumb design,” he proclaimed, puzzling with the X9 thumb lever shifters in place of his familiar motorcycle throttle-style Gripshift. “I don’t feel like I can get any power.”

We hit the trail despite his grumblings, him taking the lead while I followed. His lines flowed smoothly, he was carrying more speed into turns and keeping his weight centered while digging into the berms. His technique was effortless, and better than I had ever seen him ride.

“How was it?” I asked expectantly. “It was ok. Different than my bike. I like mine better, we just have a lot of history.”

I felt an instant pang of guilt. By thinking I was doing something nice that I would appreciate if someone did it for me, I implied that my boyfriend’s bike wasn’t good enough to be enjoyable and that he should value and want the same things that I do. My nice gesture turned out to be a pretty hurtful, offensive action — and I was completely oblivious.

We bike people get really excited about nice bikes — owning them, riding them, reading about them in glossy magazines, drooling over them and coveting them. We enjoy our sport a little bit more when we have really nice stuff. It’s normal and it’s not a negative thing; we appreciate the subtle differences of a stiffer frame, supple suspension, responsive drivetrain components, and fast rolling wheels.

But when we impose these values on other people assuming they want the same things we do, we stumble into dangerous territory. It’s like a wine snob going up to another table at a restaurant to inform the couple that the wine they are deeply enjoying is a poor vintage. By criticizing something that others enjoy, we are extending our judgment of their values to a judgment of their character. It’s one of the reasons we get a bad reputation for snobbery and ultimately drive people away from a sport they otherwise enjoy.

The fact that my boyfriend gets just as much enjoyment, if not more, out of a $200 steel mountain bike with bald tires is an act of pure enthusiasm for the sport that many of us have forgotten. We spend thousands of dollars and hours of training to coax performance out of our bikes and bodies, and to what end? We ride faster with our wallets lighter, evaluating our self worth by the thickness of the stack of race numbers in our desk drawers. The simplicity of rolling through the woods with a focus on perceiving, not judging, is something many of us forget in our quest to possess the newest and finest.

There is a place for ultra-light spaceship bikes. The gossamer precision machines piloted by the pros allow engineers and manufacturers to push the boundaries of cycling technology, which will trickle down to inform bicycle construction at every level of performance for years to come. The bike my boyfriend rides is nicer than anything Gary Fisher charged down the hills of California at the birth of the mountain biking era. It’s hard to remind ourselves of that fact when $4,000 mountain bikes have become the norm, not the exception.

It’s easy to judge a cheap bike (and, by extension, its rider) as being less serious or committed to the sport. To be fair, it is true that the bike is probably not up to the same rigors as abuse as a purpose-built trail bike. But we need to remember how we got into the sport ourselves; we probably had a bike just like that, and we got a lighter, more expensive bike because we were convinced we needed it to progress and prove our commitment. Part of that is legitimate; once one reaches a high level of skill and performance, equipment holding us back does become a concern. But having the best just for its own sake doesn’t elevate us above those riders on much-loved cheap bikes; in fact, it probably indicates that we are less committed, and less willing to stick it out despite a little bit of discomfort or higher difficulty because of the bike.

I’m not in a position to tell anyone they should change their bike, with the exception of bicycles whose fit or safety presents a risk of physical harm to the rider. I am the owner of a super-bike that I will never reach a level of skill to truly earn its superiority. I am not trying to make anyone feel bad or guilty about appreciating wonderful, expensive things, just as I recognize that telling someone their bike isn’t good enough is an unwarranted personal affront. In wanting the best for others, it is vital to remember to take into account whether we are really acting in their best interest, or imposing our own values and desires.

Take time to appreciate your bike today. Whether it is a five-figure feat of aerospace engineering or a trusty rusty steed, bicycles are imbued with the experiences shared with their rider; they are a little closer to a living thing than most inanimate objects. Love your bike for what it is, not what it isn’t. Treat your bike with love, and it will love you back in the only way it knows how: with miles of happiness and smiles.


Another Year of Abitibi

photo by Kathleen Dreier

photo by Kathleen Dreier

For a second year in a row, I woke up the morning after arriving home from the Tour de l’Abitibi nursing a raging head cold and a spinning mind. These are pretty much the only two similarities between my 2013 and 2014 Abitibi experiences — it was an entirely difference race, both for me and for my team.

I am confining my reflections on the 2014 Tour de l’Abitibi to solely detail my involvement in the tour as a soigneur for the USA Cycling National Team and how it differed from my first year at Abitibi with the Selection A & B teams, with recollections of the race stages themselves as they directly pertain to the role I played at the Tour. As this story unfolds, you will understand why I feel that it is important to provide as impartial an account as possible. I view it as my responsibility to document the events of Abitibi 2014, but also to present a sensitive account that respects the ongoing privacy of everyone who was involved in the race, and to avoid projecting my own impressions or repeating unsubstantiated hearsay. Race reports have already been written and published as a part of the public record, widely available through the official race results and blog.

I was blissfully unaware that I would ever be composing any such disclaimer as I set out in my sardine can-esque packed car headed north for Quebec. I made the drive up in 3 days and met up with my friend and former director sportif, Mark Fasczewski, and his mechanic Mark Bush in North Bay, Ontario. We formed a two-car caravan and made the rest of the journey to Amos, Quebec, the oldest town (celebrating its centennial this year) in the Abitibi-Témiscamingue region. I hit the ground running, as most of the team had already arrived and needed some food to tide them over until dinner after their early afternoon training ride. After a trip to explore the local Canadian Tire (the world’s most claustrophobic store) and a grocery, I set to preparing sandwiches and some of the equipment and items I had brought, such as a spare bike, trainers, bottles and my world-famous Sarabars. I arrived on Sunday afternoon and the first stage of the race wasn’t until Tuesday, so I had a little bit of spare time I spent on a bike ride with Mark Fasczewski. It was spectacular to enjoy the open road and fresh air, but three days in the car had wreaked havoc on my legs and I developed painful calf cramps that would plague me all week.

People don’t believe me when I talk about the Tour de l’Abitibi rider and staff accommodations. I didn’t believe Mark Fasczewski when he originally told me what to expect, and his account absolutely could not have been more factual. The Abitibi-Témiscamingue region is relatively recently-settled by French Canadians, with a population of First Nation natives who have been there much longer, and comprised of a handful of small towns spread across a vast expanse of remote Canadian taiga hills and forest, 11 hours of driving north of the Canadian-US border at Niagara. The Tour moves around to different host towns but is always housed in a school — this year, the École Polyvalente de la Forêt secondary school on the edge of the town. I have good reason to believe that the same foam sleeping mats provided for staff and riders have been used since the first edition of the Tour de l’Abitibi 46 years ago. The school classrooms are converted into dormitories with mats on the floor, a fitted sheet, and a pillow (there was a mix-up at the hospital providing the sheets this year, so no top sheets materialized). A bit of plastic sheeting is duct taped to the floor to prevent dirty bikes from soiling the classrooms, and desks and chairs are piled high and shoved to one wall. The Tour mercifully provides a separate room for female staff members, but the sleeping situation is the same (minus the herd of juniors, director, and mechanic). Meals are served in the school cafeteria and consist of nutritionally satisfactory but culinarily dubious fare. My director famously described it as “an epicurean journey through purgatory.” Mechanic and soigneur stations are set up outside in the school parking lot, with a spiderweb of hoses linked together resembling a Griswold family electrical network. Having worked at a healthy amount of UCI juniors races now, I can safely say there was a not inconsequential degree of roughing it.

The team was comprised of six riders. Three were second-year Abitibi veterans, all of whom I had been working with this spring in Europe: Will Barta, Diego Binatena, and Austin Vincent. The other three were juniors doing Abitibi for the first time: first-year juniors Adrien Costa (who was coming off a stunning tour in Europe with a big win at Tour du Pays de Vaud) and Gavin Hoover, and second-year junior and 2013 World Championship time trial bronze medalist Zeke Mostov. On paper, this team had one of the best racing pedigrees in USA National Team Abitibi history and I was eager to see how they would perform on the chip-sealed roads of northeastern Quebec. Our director, Barney King, is the winningest team director in Abitibi history, and mechanic Jost Zevnik has been working bike races since he was younger than the juniors we were supporting. Our staff was reuniting from European racing earlier this spring, including the Course de la Paix in the Czech Republic, another prestigious Nations Cup race.

We spent all of Monday morning doing time trial course previews and I began massages for all six riders after lunch. Monday afternoon held a reception for the team staff, team presentation and photographs, and a challenge sprint prologue in which heats of four riders compete on an 800-meter out and back drag race to award the fastest sprinter. Austin Vincent was selected to represent the USA National Team, and he made it out of the first heat with a blaze of power. In the next heat, he got bumped by another rider who clipped him out of his pedal, and he made the tactical decision to sit up to save his energy for racing later on.

 

Tuesday brought the first stage of the Tour, a 118-km race from Rouyn-Noranda (last year’s race headquarters) back to Amos.  Because the stages this year were especially long and had limited possibilities for feeding from the team car, our director asked me to establish feed zones on the road as soon as possible after the 50-km mark using my personal car. We arrived well before the riders, who take shuttles provided by the race to the start, and I realized I was low on gas. I went to the gas station down the street, hopped out of the car, puzzled momentarily at the process required to get gas (my gas-station-French is particularly useless), and accidentally bumped the door closed with my hip — with the keys locked inside. Crap! I looked for the magnetic key hider under the wheel well, but it too was gone; probably jostled loose on the drive to Canada. I ran back up the street to get help and a cell phone so I could call AAA, and our team sponsor and great friend Nathalie Bélanger helped me translate and get a tow driver out to pop open the lock. The efficient and friendly driver saved the day, and just in time to get all the necessary nutrition locked inside to the riders before they started the stage.  I then picked up my feed zone buddy, Thomas Kristiansen from the Denmark National Team, who was also a first-year rookie soigneur and had worked the Course de la Paix, although we never really crossed paths in the Czech Republic this spring. Without further ado we were off to the hills.

Despite the steep grade, the feeding zone was fast and difficult. I managed to feed 3 riders, but they were spaced out through the front third of the pack and not in ideal position to accept bottles or to control the race. The rest of the stage was a sustained exercise in frustration from the swanny side of things — we were denied entry into the caravan because my car lacked team stickers (which was proper procedure but the way they did it was pretty confusing) and we were not permitted to follow the diversion that would have taken us to the race finish, so no soigneurs who were on the road were able to make it to the finish. Even the soigneurs who backtracked on the race route to take a different road into Amos were stopped at the barricades and didn’t make it through — the only soigneur who made it was Sebastian from the Quebec Regional Team, and that was out of luck; the volunteer at the barricade happened to be the father of one of the riders on his team.

I was in constant text message contact with Nathalie while I was stuck in race traffic and asked her how the finish had played out. She said simply, “very badly.” It wasn’t until later that night I found out what she meant: we didn’t even have a rider on the first page of results, and our team rank had fallen to 13th. Barring a crash, it was the worst possible outcome for the stage. Still, my job remains the same whether we’re winning or losing: I got to work administering massages to our six riders, washing bottles, and preparing laundry for the morning.

Wednesday morning I got to enjoy all that the Amos laundromat had to offer: namely, plenty of washing machines and a dearth of working dryers (that would gladly steal all your coins nonetheless). I returned with mostly-dry laundry for the team and staff and dived head-first into bottle duty.

Soigneurs in their natural habitat

Soigneurs in their natural habitat

Preparing bottles for a cycling team is a unique paradox: no matter how many I prepare, they will invariably use them all. If I make 6 per rider (which is pretty standard: 2 to start on the bikes, 2 for each rider in the team car, 1 for each for the feed zone, and 1 for the finish), I’ll be left with a cooler of empty bottles at the end of the day. Filling both team car and soigneur car coolers to the brim (7-9 per rider) yields incomprehensibly similar results. It doesn’t even seem to matter the distance they are racing — a 112 km stage with open feeding from the team car and a stationary feed zone on the road uses up just as many bottles as a 55 km stage with no open feeding. Perhaps this is one of the great mysteries of the universe, along with socks disappearing from the dryer and how many licks it really takes to get to the center of a Tootsie Roll Pop.

Wednesday afternoon featured one of my favorite stage starts in the small town of La Sarre. The mood was good as we assembled for the start, and Canadian National Team director Pat Gauthier joked Barney that he had some binoculars we could borrow to see the race from our position midway back in the caravan. The course featured two large sections of pavement construction with dirt surface, which thankfully caused no problems during the race. Despite the pancake-flat elevation profile, Thomas and I situated ourselves on a small rise around 62 km into the route and waited for the bunch. Their arrival brought great news: both of our teams had a rider in the breakaway, over two minutes ahead of the field. Team USA were redeeming themselves from their Stage 1 performance, and in dramatic fashion. This time we were permitted to pass the police vans and enter the very end of the caravan, just behind the ambulance and neutral support vehicle, which allowed us easy and expedient entry into the finishing circuits. The break stayed away, with Will Barta taking 2nd in the sprint and 2nd overall in the general classification.

The Stage 2 results put us in excellent position going into Stage 3, the individual time trial. Of the six riders on our team, five of them finished in the top 10 spots in the time trial national championship earlier in the month, and we knew a good race would help propel everyone back into GC contention. The race was divided into six waves for the six riders on each team going from lowest in GC to highest, which permitted the team car to follow every rider’s time trial. The course was a straightforward out-and-back 10 km course with a headwind on the way back in and a small hill up to the finish. Time trial national champion Adrien Costa was first off and set what would become an unbeatable time of 12:14 — just shy of 50 kph average. As each rider crossed the finish, it became clear that our team was delivering an unprecedented dominant performance. By the time Will Barta went off for his race, we held the top three spots; Will’s ride came in just ahead of Zeke Mostov for 2nd place and a secure spot in the leader’s jersey. Diego Binatena rounded out the top 4 for an Abitibi first — not only did the USA National Team sweep the podium, but took all 4 of the top spots in the race. This is the first time a team went 1-4 in the 46-year history of the Tour de l’Abitibi in any stage. It was also the second time this season that Barney, Jost, and I had witnessed an all-USA podium, which to my knowledge is a USA Cycling juniors first.

As with many juniors races, the time trial was succeeded by a brief evening road race stage. Our director sent me on a mission to procure binoculars to remind Pat Gauthier of his little jibe, which went over with uproarious laughter. One of the things I enjoy most about Canadians is their great capacity for humor. Since the 55 km race was too short to permit feeding, I got to enjoy the race from the team car. I have ridden in a team car many times during races but never in the #1 position and it made for a tremendously exciting front row seat to a stage that was both scenic and full of nail-biting excitement. About 10k into the race, a massive crash swept through the tightly-bunched peloton like cascading dominoes. Over 50 riders were caught up in the crash, and it took some expert driving on Barney’s behalf to get us through the carnage of broken bikes and downed riders. The pack swept through the plain country of Malartic with astonishing speed and negotiated the hairpin turns like a vast, undulating multicolored snake. The unbridled beauty of a peloton streaking through the sunlit countryside will never grow old for me. Around 10k from the finish another crash occurred — this one smaller than the first, but much more energetic with bikes ejected high overhead at great velocity. This crash did unfortunately result in several race-ending injuries, but our six riders kept out of the fray in the safety of the front of the pack. The run-in to the finish was fast and technical, and the USA National Team riders wisely conceded to contesting the sprint, keeping out of harm’s way and staying in control of the leader’s jersey and best young rider, worn by 2nd in GC Adrien Costa.

After the stage, we had to wait a particularly long time for anti-doping protocol for Will Barta (overall race leader) and Adrien Costa (stage winner from the morning time trial). Mark Bush, the Flagstaff Selection Team’s mechanic, pulled me aside to ask a special favor for a rider. Tommy Lucas got caught up in the first crash and although he only had a couple bumps and scrapes, his derailleur hanger had snapped off, rendering his bike unrideable. Tommy thought his race was over, but Mark pulled off a MacGyveresque feat of roadside mechanic work, removing the derailleur, breaking the chain, resizing it with a new link, and forcing it onto the 52×15 gearing (which I don’t know how he did without losing a finger) thus rendering Tommy’s bike into a singlespeed — on the second to hardest possible gear. Team director Mark Fasczewski told Tommy they would accept any penalties they might incur for sheltering a rider in the slipstream (normally a 100 Swiss Franc fine) and they were off — six minutes behind the peloton. Tommy gave it his all, delivering a stunning ride; the team car’s white bumper had the tire marks to prove it. Tommy made it all the way back to the caravan, at points exceeding 70 kph on a singlespeed, and was a hair’s breadth away from making it back into the bunch when the second crash happened, causing the team cars ahead of him in the caravan to brake. Tommy had to hit his brakes and didn’t have the power to get back up to speed in his huge gear. Mark Fasczewski and Mark Bush found Tommy after the race finish collapsed in the grass in tears — lamenting that he had let the team down. This was the part of the story that made me tear up too; after giving the most amazing, dedicated ride of the Tour, Tommy was worried that he had let the team down with the few seconds he lost behind the main field. I said that of course I would do anything I could to help him recover from the effort. Tommy’s recovery had to wait, as the team staff of several American teams’ staff kept up with tradition by going out to dinner after the double day. By the time I made it back to the school it was 11 at night and I thought they might be asleep, but when I checked in the Flagstaff Selection team room, they had already made a makeshift massage table out of teacher’s desks and a foam pad. I pulled out all the stops with elbows, thumbs, and stretches that would make most people beg for mercy, but Tommy was grateful for the relief. I knew he responded well to deep tissue massage from the spring racing block I worked with him in Europe. When I asked him why he didn’t throw in the towel during the stage, he said that he couldn’t stop thinking about a conversation that he and I had in the Czech Republic. Tommy had been dropped from the main group on the first stage of the Peace Race and didn’t make the time cut, so he spent the remainder of the week as a soigneur-in-training helping me with bottles, feed zones, and all of the behind-the-scenes minutiae of stage racing. After a particularly long day, I told him that if he took anything away from the experience, it would be to never give up in a race because he now had firsthand experience of how awful it was to have to sit on the sidelines. It was extremely gratifying to know that I made even a little bit of impact that helped him suffer through 40 km of motorpacing torture — and an important reminder that everything I say to juniors might come back around, for better or for worse!

After another morning of laundry and shopping runs, we assembled to make our way to the next stage. Team morale was high going into Stage 5, a windy run-in from Val d’Or to Amos. At the feed zone, the team looked excellent, decisively controlling the peloton with a quick pace to discourage breakaways. I proceeded back to the finish, got on the course for the circuits, and saw the pack come through the first two passes under the finish banner. Things were still looking good. Then the words that made my heart stop: “The brown jersey is down.” The announcer gave no further information and I scrambled for my phone to see if I had any messages. Nathalie wrote: “Will crashed. Getting back. Try to take time.” I got ready for the finish and hit the plunger on my stopwatch; I didn’t see Will for nearly 40 seconds until he finally rolled across, scraped and bleeding.

In the minutes, hours, and days that followed, a lot of accounts emerged of the crash and the circumstances surrounding it. All that I can really say is that crashes happen in bike racing, particularly at big races like Nations Cup events where many teams have a lot at stake and everyone is a little more on edge than usual. This year’s Tour de l’Abitibi had already been heavily marked by crashes (Tour commentator Olivier Grondin called pavement “the most visited tourist attraction in Abitibi”) and with so many riders on rough roads, crashes are hardly surprising, if not inevitable, and it’s nearly impossible to assign blame to any one specific precipitating factor. The crash involved riders from the lead GC group, who were lining up to maintain their position and contend for the time bonuses that come with a stage win. One of the highly-ranked Danish riders broke his nose, and a Canadian rider severely fractured his clavicle. Will Barta and Adrien Costa both went down, with Adrien getting the worse end with road rash on his arm and hip and hyperextended knees from being stuck in the pedals as he was launched forward. Will, for his part, had seen the lead group beginning to get twitchy and unpredictable and sat up to stay out of the fray; he very nearly avoided the crash and got through unscathed until someone fell across his back wheel and pulled him down. The toughest part was that the crash occurred with just 4.6 km to go — the UCI rule dictates that crashed riders in the final 3 km receive the same finish time as the lead group, but crashes outside of 3 km must chase to catch up and do not get the luxury of any extra time.

The team meeting that night was an intense experience, with a sense of determination slowly but surely supplanting the attitude of frustration and despair. Being a fly on the wall when great coaches discuss tactics is one of the benefits to my job, and I find it as deeply fascinating as a beginner coach and student of sport psychology myself. Being a part of the team staff makes these meetings even more engrossing and inspiring, and I noticed a palpable change in attitude. Riders who are on top of the world with positive race results makes for a great, energetic atmosphere, but it is often when teams encounter adversity that a real sense of community begins to develop.

The mood was grim going into Stage 6, which featured 10 circuits in the city of Amos. The USA National Team, Canadian National Team, and Danish National Team all had profound reason to blow apart the race and launch attack after attack, which very nearly materialized. Unfortunately Mother Nature had other plans; just as a break was starting to get away, the first few fat drops of rain fell and unleashed a torrential downpour, rendering the course into a veritable skating rink and demolishing any chances of a fast-paced getaway. The pace slowed as the riders negotiated the course’s many turns. The circuit stage at Abitibi always establishes a feed zone on a hill, and the feed zone in this year’s edition was so short, crowded, and populated with novices who fanned way too far out into the road that I only managed to get one bottle to one rider in 4 laps of open feeding, which happened to coincide with the heaviest part of the rain storm. With feeding over, I headed for the finish, hoping for a breakaway that never came. We finished the stage with Zeke Mostov holding onto 2nd in GC, but unable to gain the time needed to reclaim the leader’s jersey.

That evening at dinner I got a serious life lesson in international relations. The French soigneur, Denis Villemagne, was heading to the cafeteria at the same time as me, and smiled and exclaimed, “Our race, now it is won!” I was abashed and thought it was a strange comment to make, particularly considering the well-documented controversy surrounding the French taking control of the leader’s jersey. I kept thinking about it and how out of place it seemed, until I finally asked the Canadian soigneur, Delphine Leray, if I had misheard or misinterpreted what he said. She quickly cleared it up — Denis’ English skills were limited and he had meant to say, or had said and I misheard, “Our race, now it is run,” referring to the fact that although the stage was over, the soigneurs’ day was just beginning. I immediately felt terrible and asked for Delphine’s help as a go-between to smooth over my misunderstanding. It was an important and much-needed reminder to approach every situation with an open mind and without preconceptions, especially when tensions are running high.

It was about time for a serious staff kick-back. Tour de l’Abitibi is a bit of a unique race on the UCI calendar for many reasons, not the least of which is its feature of an official “VIP Room” in the school where race lodging and permanence is housed. This is generally a teacher’s lounge transformed into an ’80s dance club using a combination of dim lighting, decorations purloined from the art teacher’s private stash, and generous libations priced to sell. The VIP Room is open to all staff over the age of 21 and provides a unique opportunity to mingle and get to know other teams’ staff in a relaxed and fun atmosphere. The old Las Vegas ad campaign proclaiming “What Happens in Vegas Stays in Vegas” can be equally applied to the VIP Room, so I will leave readers only with this: you can sure bet the promoter and chief commisaire of the Peace Race would not be found in white hazmat suits and aluminum foil covered motorcycle helmets dancing by the light of many disco balls singing karaoke to Daft Punk. Many a happy (wee) hour has been spent in the comfort of the VIP Room. Of course, I wouldn’t know anything about that.

Stage 7 dawned cloudy and cool, and after an early-morning run I prepped the last round of bottles and race food for the afternoon. I made another store run to pick up ice for our team and several others, and to gas up cars. I did as much packing as possible to streamline the process for the next morning, as time would be at a premium after the end of the stage. Adrien Costa was still experiencing knee pain from his crash, and I applied kinesio tape to give him some joint support and pain mitigation; as is usually the case when I break out the tape, I ended up taping various body parts for most of the team and for a couple riders on other teams too. I picked up boxed lunches for the riders and staff, and we headed out to the stage start under ominous clouds and gusty crosswinds. I puzzled over the course profile; the only hill on the course after 50 km was the King of the Mountains points competition, and usually race organizers don’t permit feeding on KOM slopes. We decided to chance it since it was the only show in town, and it turned out that so many other teams made the same decision that the point was moot. On this stage I had a second guest passenger: Kathleen Dreier, professional photographer and mother of El Grupo Selection team rider Logan Boyd, who had gained press credentials to document the Tour through her many exquisite lenses. The extra company made the drive and the wait at the feed zone go by quickly and happily. The KOM was situated on a long straightaway, and flashing blue police lights were visible several minutes before the caravan passed. Those are some of my favorite kinds of feed zones — when the peloton is visible miles away in a valley or plain; they offer lots of visibility and preparation from a logistical standpoint, as well as an arresting and dramatic visual effect.

Kathleen’s images are an extraordinary photojournal of the Tour de l’Abitibi and I encourage everyone to look through them all here! (While you’re at it, follow her on Facebook at Kathleen Dreier Photography too, because awesome people deserve awesome support.) Cycling race photography can easily turn into monotonous montages of the peloton sweeping by, filling the entire frame; Kathleen did an excellent job capturing the spirit of the race in a unique and engaging way, showing a lot of behind-the-scenes aspects that spectators rarely get to witness. The album is a real treat and helps bring the race reports to life.

With riders fed, we entered the very end of the caravan and proceeded back into Amos for the finishing circuits. Zeke managed to take a few seconds’ worth of time bonuses, but not enough to overtake the GC lead, ending the Tour with Zeke Mostov in 2nd, Will Barta in 4th, Adrien Costa in 7th, and Austin Vincent, Diego Binatena, and Gavin Hoover rounding it out in 21st, 43rd, and 63rd. The French maintained control of the leader’s and sprinter’s jerseys, the Danes took Best Young Rider, and the Moroccans gave an untouchable performance in the King of the Mountains competition. Most gratifying, the USA National Team won the Team General Classification competition for having the most riders at the top of individual GC — a sometimes overlooked award that shows tremendous commitment to teamwork and all around excellent riding.

It was time for the awards ceremony, which was significantly longer and less comfortable seating than last year, but nevertheless a worthwhile event to honor achievements of the week. Particular highlights were the awards for best director, bestowed upon the Danish National Team’s Henrik Simper, and the most courageous rider award. We thought Tommy Lucas would be a shoe-in until Arizona Selection Team’s Daniel Yakushevich had an unfortunate high-speed encounter with the back of the ambulance, but soldiered on to finish the Tour despite the considerable pain he must have been in. When Daniel went on stage to accept his award, he turned around to shake the promoter’s hand and back the other direction to accept the award, giving the audience a 360-degree view, and I realized there was literally no angle from which several bandages were not visible. I would have felt really bad for him, except his great attitude and sense of humor lightened the mood, not to mention the cacophony of his teammates cheering him on — it was quite possibly the biggest response for anyone recognized at the ceremony.

I scrambled to clean as many bottles as I could to be left at our Canadian “service course” (in Nathalie’s garage) for next year, and packed up most of my gear to begin the drive home early the next morning. Now it was time to hit the VIP one last time, saying goodbye until we meet again to friends new and old. A few hours later, I was back on the road, and in 21 hours of driving over 2 days flopped into the comfort of my own bed.

My first few days of working with the USA National Team riders, I found myself missing the attitude of novelty that the Selection Team riders had last year, most of whom had never had a soigneur or a massage before, whereas the National Team were veteran European racers for whom cycling is beginning to come less avocation and more vocation. I also found myself second-guessing their requests, unsure of whether I was failing to do things that are expected of soigneurs, or if they felt a degree of entitlement that wasn’t realistic given the length of my work days, the dearth of facilities in the small town (laundry, for example), and the potential benefit to their racing experience. Pro riders expect to be waited on hand and foot by their soigneurs, but I don’t think that level of attention is necessarily beneficial to the development of juniors racers or to their efforts. As I become more experienced as a soigneur, I hope to have a better sense of my role as well as authority in my assertions of what is and is not necessary. I also found it a little tougher and that it took a little longer this year to form a rapport with the riders, but that was probably partly from being used to spending a very long period of time with the group I had been working with in the spring, and a week seemed incredibly brief by comparison. The dynamic of working for a team that was contending for the GC win created a very different environment than the teams last year who were racing largely for the experience of doing the race and to get a smattering of good results in stages — it created much greater intensity and focus among the staff. I found that I worked much harder this year and was given a huge amount of responsibility, especially since I had my own car instead of relying on rides from everyone else. That said, I really enjoyed the greater degree of involvement (pretty much identical to my soigneur work in Europe, minus the rider transfer in a van), and I actually found that even though I had more work, I was less busy this year because I am starting to amass the experience necessary to be efficient at many aspects of the soigneur’s job. I hope that Abitibi is a Nation’s Cup for many years to come and that I get to go back with the USA National Team; if not, I will certainly find work with someone else, as this is a can’t-miss event on my swanny calendar.

How can you possibly top a crew like this?

How can you possibly top a crew like this?

Cheers to everyone for another Tour de l’Abitibi on the books and all your hard work — riders, staff, volunteers, parents, and everyone involved. After a couple days at home, I’m back in Sittard, Netherlands at the USA house until September working with yet another crop of juniors; look for more dispatches to follow.


USAC Redux, part 2

A month ago, I was engrossed in packing all the supplies for a stage race that usually fit into a truck in the hatchback of a Volkswagen Passat — no easy feat! We were preparing to head out to Zeeland, the coastal westernmost province of the Netherlands made up of several islands and a narrow strip of land bordering Belgium for the Junioren Driedaagse Axel: Three Days of Axel. Axel is the kind of race that riders treat with equal parts love and hate: the road conditions are narrow and uncompromisingly rough, the wind is constant and punishing, and the huge field of riders makes the competition fierce and dangerous. We started 5 riders who would take on a 100 km road race the first day, a technical time trial the next morning followed by another 100 km road race in the afternoon, and another 100 km road race the following morning with 3 circuits featuring 6 major climbs. Axel is like hitting your toe with a hammer to quell a hurt thumb; it will make any other race seem mild in comparison.

As soon as we arrived at the race lodging in Sas van Gent, I went to work finishing up bottle prep, making some race food, and dishing up the enormous pot of pasta salad I had made the night before. Having a captive audience of perpetually starving young elite athletes is a really great way to boost one’s self-esteem as a cook — there isn’t much that they won’t inhale with considerable gusto, especially when it features a high percentage of carbohydrates. The first stage was a late start in the nearby town of Sluiskil. The mechanic and I drove together while the riders made the short 7 km trip to the start by bike. I had been studying the technical guide for days and had a rough idea of where the race route would progress, although it was by far the most incomprehensible race bible I have yet to encounter (in Dutch and Flemish, with some sections helpfully translated into French…provided that one actually speaks French). I had a suitable feed zone picked out that would permit me to feed the riders twice, after the 50 km point and again when they looped back around 68 km — well within the UCI permissible range for feeding. I found my way with the Hot Tubes Development Team race support vehicle in tow, which was wonderful to have a feed zone buddy (and she gave me the best almond cookie I have ever tasted!). We fiddled with the race radio on my car and tuned in, which was really neat to get an idea of where they were on the course in real time and every move afoot in the peloton.

I headed out on the course with a musette full of bottles ready for the first time riders would come through, and was stopped by a race official on a moto who emphatically told me that I was outside the feed zone and that our team would be disqualified if the jury or commissaire caught me feeding my riders. It was a confusing claim, because no allotted feed zone was marked anywhere on the course map in the race bible and not wanting to be the reason our team encountered a problem with the race organizers, I withheld bottles from my riders as they passed (who gave me some very confused and abashed looks).

I headed back to the car so I could find this mythical feed zone for their next pass through, and was shocked to discover that running the race radio, even for a relatively short time, had sapped the battery and I couldn’t start my car. I quickly improvised by throwing all the riders’ gear, chairs, and nutrition in the Hot Tubes team van and getting a ride to the feed zone (which was in a terrible spot, just terrible!), and then back to the race finish.

For a less than smooth race on my part, we got it done — all 5 riders finished with one contesting the sprint for top 10, found their way back to their chairs and their bags, and the mechanic and I got back to my car while a really nice Dutch family came out with jumper cables to help us out (I gave them as many bike bottles as I could spare!). With relatively minimal chaos, we made it back to the race dinner location — another “epicurean journey through purgatory,” as our director so eloquently described it — and I told the director about the feed zone confusion. He informed me that it was a totally bogus threat the official had made and that teams were feeding all over the course, even before it was officially open for feeding, with no repercussions from the jury or commissaire. It’s hard to say whether the official was just being overzealous, or if I was possibly targeted for being a non-European; it does happen, although less often now than in the early days of US racing in Europe. Whatever the cause, I vowed to be exceedingly diligent with feeding in race-approved areas for the remainder of the race.

The next day was another double stage, with a short but highly technical time trial in the morning and a long road race stage in the afternoon. Our best-laid plans to arrive in ample time before the first rider’s start time were somewhat foiled by a bridge closing; the only other possible detour route crossed a drawbridge, which had just gone up to allow a ship to pass when we got to it. We still arrived at the start in enough time for the first rider to warm up, and he posted the fasted time on our team of the day: 7 km in 10:04.

Double stages usually don’t feature a road race long enough for a feed zone, but Axel was an exception; at barely under 100 km, I would have 2 opportunities to feed the riders before the finish. The course looped down the same road several times, so I got a chance to take a few pictures before feeding was open (and inadvertently caught a crash on film).

After the second feed zone, one of my riders rolled up bleeding and shaking his head — he’d had a crash on the cobbles and hit his knee and shin hard, unable to finish the race. I patched up his cuts and we loaded up his bike to head back to the finish. When we arrived at the van, another rider was already there — huddled up against the side of the wheel well against the cold damp wind. He didn’t have any visible injuries but reported that he had crashed out on a cobbled section and bagged it after the first lap through the finishing circuit. I’ve started to learn that a crashed rider doesn’t need sympathy; he needs care necessary for cuts and bruises but painful emotions are often better when given some space and interaction with the rest of the team.

That evening held massages and recovery for the three remaining riders who would be starting the race tomorrow, and a bit of personal good news. I had been doing everything I could to stay focused on the job at hand and not become discouraged that this would be my last race day working with USA Cycling in Europe. That night I got an email from the director with an official invitation to work the Tour de l’Abitibi in Quebec in July, and to come straight back to Sittard for the kermesse racing block and stay through Grand Prix Rubiliand in September. I was ecstatic, with the only caveat of having to break the news to my boyfriend and my mom/dogsitter (they took it really well though!)

The last stage of Axel was a three-lap course with three major climbs and four sets of cobblestone stretches. With only three riders starting, I had two helpers to hand off bottles and a lot of down time for more pictures on the first non-feeding lap.

The remaining three riders fought it out and finished strong, with our top placed rider coming in at 14th in overall GC. One rider crashed on the cobbles in the last 3k and rode in with no broken skin but with bruises starting to blossom; he lamented, “I don’t even get a cool scar!” After much scrambling around exchanging riders and equipment with the Hot Tubes team, we were on the road back to Sittard.

This was a moment I had been dreading for weeks, because it marked the end of my last race with USAC in Europe and I was sad to see this amazing chapter of my life come to a close. Instead of melancholy, it was relief and joy that I would get a bit of a respite and time with my loved ones before heading back for another round of racing in July. I have found a career that feels more meaningful than anything I have ever done in my life; this is a feeling that can’t be replaced, and I am committed to chasing it to becoming the best soigneur I can possibly be.

I am so excited about this amazing opportunity to continue doing this crazy job. I could never have dreamed that I would become so taken with a career that could take me from washing a truck to 50 kph feed zones to emergency first aid and cooking dinner all in one day. As I write, my living room is full of boxes of bottles and nutrition products to transport to Canada in my little Honda Fit mobile service course, as we embark on the next great race adventure.

I owe a huge debt of gratitude to my family and my friends, whose tremendous support has made this journey possible for me. My mother and my wonderful boyfriend held down the fort at our house, kept my dog entertained, watered my garden, and sent their love over Facetime (when the wifi was good enough). My friends checked in and kept in touch, lifted my spirits and gave me confidence on the rough days, celebrated with me, and laughed along with me at my stories of surreal experiences. My employers at E3: Elite Human Performance have been incredibly supportive of my pursuits, and I have enjoyed sharing my insights into elite sports with my coworkers and clients.

Next stop: Amos, Quebec! Watch this space for more reports of the outrageousness of the Tour de l’Abitibi, coming up July 21-26.


USAC Redux, part 1

It’s a pleasantly steamy early summer evening in North Carolina and I’m enjoying a glass of wine on my porch and watching the fireflies dance in my yard. The relaxation and leisure of my life in this moment makes my life in Europe the last couple months seem like a dream. But I loved the thinly veiled chaos of my work in Europe as much or more than the luxurious Sunday afternoon nap earlier today.

To bring this blog back up to speed, we have to go all the way back to the Koga Ronde Zuid-Oost Friesland in the middle of May, a one-day interclub road race in the beautiful verdant farmland and pristinely groomed villages near Appelscha, Netherlands. We had all gotten a few days to recover from the Peace Race and legs were primed, injuries nearly healed. This was a new race on the calendar, and a dream-race for staff — spectacularly comfortable nearby accommodations (with an equally spectacular breakfast buffet), a non-UCI race with no caravan and no designated feed zones on the course, minimal gear, food, and prep necessary. Our seven-man team lined up with the directive of racing forward, getting at least one rider in every breakaway move, communicating with one another, and staying out of trouble. Easy enough.

Once the riders were off, the director, mechanic, and I made our way back to the team car and proceeded to the first point in the race for open feeding, a picturesque tree-lined lane just after a section of pavé. These were not the helter-skelter cobblestones of Paris-Roubaix, but had enough of a crest in the middle to scrape against the undercarriage plate on the team car (which had been installed before Paris-Roubaix for that very reason). Coming off the first stretch of pavé, our smallest, lightest rider who was crushing cobbles for his first time ever streaked off the front of the peloton like a rocket. We knew already that we were in for a show.

We wended our way through the course circuitously and managed to feed the riders at 4 different places before feeding was closed. By the 3rd time we passed out bottles, a dozen or so riders had broken off the front, including 4 of our team. They were doing exactly as their director had instructed: racing forward, being conservative but appropriately aggressive, taking the race in exactly the direction they desired. After the last open feeding, we proceeded back to the finish line. Our director reported that the Dutch race organizer had actually expressed that he wanted the Americans to win, that it would be good for the sport. This attitude is wholly unprecedented in European racing; American riders have almost always been viewed as relatively unwelcome outsiders.

We waited at the finish line, getting bits and pieces of race reporting in Dutch that bode well for our team. I left my cooler bag of water and soda at the end of the barricades, strapped a podium bag with a fresh kit, wet wipes, and recovery mix to my back, and staked out a good position to get some photo ops. Soon we heard that a single rider had broken away off the front, and it was indeed our incredible time trial master who performed so spectacularly at the Peace Race. Minutes later, the race radio reported that two more riders had broken away while the fourth remaining USA rider blocked to let them ride. We realized we were about to see something incredibly special: a 1-2-3 podium sweep team victory.

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It was breathtaking to see, made even more special from the Dutch race organizers and fans who said things like “magnificent!” The riders had truly raced forward, communicated with one another, and put on one heck of a race. Even at relatively small races like this, outstanding performances are widely recognized and not quickly forgotten — every other race I attended with the juniors team, someone mentioned the 1-2-3 podium sweep in Friesland.

After that, the team was on cloud nine. I had made a nice selection of sandwiches and race food goodies the night before, and had stopped at a roadside stand in Germany to buy several cartons of field-fresh strawberries as a special treat. Their excitement and satisfaction was as palpable as it was infectious; being part of the staff behind a big team win is almost as exciting as being out there on the road.

The next day we headed back out to the small Dutch village Lieshout, home to the Bavaria brewery, for an inter-club circuit race — something of a cross between a Belgian-style kermesse and an American-style criterium. The course was surprisingly challenging: hot and sunny with paver brick road surface, lots of turns and chicanes, and several raised roundabouts in corners. The juniors completed 65 kilometers, which is too short to permit or necessitate feeding, giving the staff a break and me a chance to indulge one of my other passions: race photography.

It was a heated race with an early two-man break by one of our riders and his trade team teammate from Hot Tubes Development, which the pack brought back until a bigger bunch got away and stayed away. It ended with a bunch sprint in which another of our riders gave it his all for a hard-fought 2nd, and our 4th podium in 2 days!

The team had such an outstanding, intense weekend that I got permission from their director to take them on a field trip to the nearby city of Maastricht, capital of Limburg with ancient roots dating back to Roman times. Today Maastricht is known for its vibrant city center shopping and dining district, with several beautiful churches and medieval structures still intact. Most of the riders had already visited on other trips, but it was the first trip for several of them, as it was for me. It was a great opportunity to have a nice lunch away from home base or racing with the guys, and to turn them loose while I did a little shopping and sightseeing.

The next day I had to fetch two more riders from the airport in Brussels, one of whom would join us for the upcoming Three Days of Axel race and the other who would ride Axel for his trade team, Hot Tubes Development, and join the USA team later in the season. After a nasty taste of Brussels traffic (some of the worst in the world; I got charlie horses in my legs in my sleep for days after riding the clutch for so long!) we packed up a truck and took the group to Zeeland, on the Dutch coast, to get a first taste of cobblestones and to deliver a couple riders to Hot Tubes.

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It was really neat to see such a large group of the best juniors in the United States in the same place at once. (If the one in the middle looks a little old to be a junior, that’s because he is our intrepid program director, William Innes). Cobblestones, sometimes called pavé, are a classic hallmark of northern European racing and riders who handle them with speed and agility forever have their careers defined by their excellence in “cobble crushing.” Nearly all of the famous spring classics feature sections of cobblestones, which range in difficulty from patio pavers to mud and moss-slick rock gardens more appropriate for mountain biking than road biking. Axel is known for its rough field cobbles with soft, grassy, muddy shoulders; they are as difficult to ride at high speed as they are dangerous, especially for riders without experience or proper equipment.

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With the team prepped and ready, it was up to me and our mechanic to get the bikes and remaining equipment shipshape. The courses of Axel are notoriously hard on wheels, so all the bikes were equipped with our special “Roubaix” wheels: aluminum Easton tubulars with heavy-duty puncture-resistant, wider tires. The wheels were an abnormally heavy setup for racing, but would give our riders the best possible chance at avoiding flat tires or crashes due to poor traction.

Unlike the Peace Race, the race organizers at Axel provide somewhat more edible food options, so I didn’t need to cook. From that standpoint it made the race logistics a bit easier on me, although I packed double of everything in the medical kit in hopes that it would be like carrying an umbrella when rain is in the forecast: preparedness would stave off necessity.

Prepping for Axel also gave me time to reflect on the weeks I had spent traveling to races in Europe, and I was truly sad that this would be my last race with the team. I knew they would get excellent care from other soigneurs as they continued their racing season, but the infectious excitement of racing had done its work and I was hooked. Had it been any other kind of hard work, I would have been looking forward to a respite, but I found soigneur work inspired an ethic and passion in me that I had never experienced to that extent.

The hour has grown late, my candle has begun to flicker, my laptop battery is waning and (most upsetting of all) my glass of wine is empty; we’ll pick this up next week with the pavé pandemonium of Three Days of Axel!


Adventure awaits!

abitibi

The French word “soigneur” literally translates to “one who cares for the troubles of others.” On a bicycle racing team, a soigneur performs a multifaceted job of keeping the cyclists’ bodies and minds optimally primed for competition, doing everything from sports massage and minor first aid to food and bottle prep to tasks like laundry and chauffering riders.

When I was first getting into cycling as a teenager, I read a USA Today article about soigneurs that described it as one of the “10 Worst Jobs in Sports.” The article is a fun read (and to my experience thus far, quite accurate), making the soigneur’s job sound like a lot of hard, thankless work. It sounded exactly like the kind of job I wanted to make my career.

I worked at a bike shop through college and spent a month the summer after I graduated at the Barnett Bicycle Institute in Colorado Springs learning the ins and outs of bicycle mechanics. I gained a great foundation in the fundamentals of bicycle repair, but the greater interest it sparked for me was an appreciation for bicycle fitting and the nuances of changing the equipment itself to optimize the rider’s performance. I attended massage school at the Body Therapy Institute the next year and focused my studies and practicum hours on learning sports massage and the specific needs of athletes. I enjoyed working with an athletic population and approaching massage therapy as a performance and recovery tool.

After being in private practice for a few years, I pursued a master’s degree in sports medicine at the University of North Carolina at Greensboro, a school renowned for its top-tier kinesiology research as well as its commitment to excellence in education and exceptional classroom experience. I was delighted to find that several of my professors were also cyclists themselves and my adviser took particular interest in the biomechanics of chronic cycling injuries. He and I developed a testing and rehab protocol that became my master’s practicum to use bike fitting and motion capture as a diagnostic tool to recommend rehabilitative exercise and modifications to equipment to improve the biomechanical sustainability of cycling. It was a pretty cool project, and got some attention from the National Athletic Trainer’s Association. I still use the principles of our protocol extensively in my work with cyclists and triathletes.

Last year, one of my friends from graduate school presented me with an outstanding opportunity: her husband coaches an elite junior cycling team and invited me to accompany the team to the Tour de l’Abitibi, a prestigious international race for 17- and 18-year-old riders, in northern Quebec. I took a gamble on the hardest volunteer work of my life and it paid off — not only did I have an outstanding first experience as a soigneur at a major race, but I made some very good contacts with whom I would keep in touch. I enjoyed my experience so much that I applied to a training program at the Union Cycliste Internationale, the governing body of cycling, in Switzerland to be trained as a professional soigneur. After months of preparation and submitting a veritable tome of credential documents, I got a 2-line email a month before the start date saying that the program had been cancelled due to lack of sufficient applicants. I was crushed, and I felt like I was back at square one on my mission to become a soigneur.

After a volley of last-ditch-effort emails to some other contacts in the cycling world, another opportunity arose just a week later: I was offered a soigneur position at the USA Cycling international training center in Sittard, Holland for a few weeks of the spring racing season. So with only a few emails’ worth of information, I stepped on a plane last Monday afternoon bound for Europe to try my hand at being an elite road racing soigneur.

I have a palpable sense that I’m embarking on something very special — few people get to actually follow through on a decade’s worth of dreaming. While I hope for this to be the experience of a lifetime, I also hope for it to be a powerful springboard into the next great thing in my career; I want this to be just the beginning of the story. Above all, it has been an extraordinary lesson in the power of persistence and simply asking for what I want instead of expecting things to fall in line. I’m excited to share my experiences over the next few weeks! Watch this space for an inside look at what being a soigneur on the European cycling scene entails!


A Resolute Resolution

Gran Fondo With FriendsIt’s quickly approaching that time of year again — the 2 weeks or so where gyms are inundated, diet books fly off the shelves, and Americans once again resolve to better ourselves in the New Year. According to a Time Magazine article this week, the most common resolution will be weight loss and improved fitness. Year after year we fall into the same pattern; some of us succeed in lasting lifestyle changes, but the vast majority will quickly fall back into old habits. What can we do to break the cycle?

Last year at this time, I was still in graduate school and despite the fact that I was devoting myself to the scientific study of sports medicine, I was not practicing healthy lifestyle habits. I wasn’t making time for exercise and my eating was frankly atrocious. I had gained some weight and lost a tremendous amount of fitness, and I felt terrible. I had to change.

Today, I’ve lost 45 pounds and 6 inches off my waist from one year ago. I’m keeping up on very fast group bike rides and I’m running better than I ever have in my life. These changes haven’t happened overnight, but they have been consistent and lasting; I’d like to share some of my success with you in hopes that you can find it helpful in your lifestyle as well.

  1. Accountability. I’ve always done better when I had to be accountable to someone other than myself, whether it’s a dietitian looking at my food intake logs, a personal trainer giving me instructions on exactly what exercise to do, or a coach’s training plan. I knew that while I was taking an overload of graduate classes and working 2 jobs, the most important factor was going to be adherence to a healthy, calorie-negative diet. I used an app called My Fitness Pal to keep careful records of overall caloric intake as well as the breakdown in macronutrient percentages (carbs, fat, protein). The app certainly has its limitations, but it’s free, the mobile interface is user-friendly, and the food library is very complete. Having a bold number on a page really helped me to focus and think about selecting foods that would meet my nutrition goals, instead of eating without thought of effect.
  2. Food as Fuel; Exercise as a Privilege. This one was all about mindset for me. I had often fallen into the trap of punishing myself for eating badly with a really hard workout; completely unconsciously, I had begun to regard exercise as a one more onerous responsibility instead of a stress-busting, fun, healthy activity. I started planning my food intake around the workout I wanted to do that day, and I tried to make them as fun as possible. Going to the gym with my significant other was great incentive, with the added bonus that we tend to push one another to work harder. Mountain biking with my dog is one of my favorite things — I get a really fun ride with my best friend, and I got the dog good and tired so she wouldn’t bug me (as much) when I really needed to buckle down to work and study. I always felt better after a workout, and thinking of it in terms of an enjoyable activity instead of a means to offset other unhealthy choices removed a huge mental obstacle.
  3. Flatten the Playing Field. One of the classes I took last spring was a Health Policy class in the Department of Public Health. The professor explained public health initiatives through the metaphor of the myth of Sisyphus, the ancient Greek king who was condemned to roll a boulder up a steep hill only to watch it roll back down for eternity. With any health challenge we face, the steepness of the hill is determined by the factors that make success more difficult. As an example, consider quitting smoking. The factors that make it more difficult might include pressure from peers who are also smokers, life stress that is alleviated by smoking, fear of weight gain after quitting, physiological addiction to cigarettes, and even lack of insurance coverage for cessation treatments. Removing or reducing those factors makes the slope less steep — getting on a new insurance plan, joining a group to provide social support for quitting, taking up leisure activities that promote health and reduce stress. Furthermore, one can factor in advantages to quitting — reduced cost of insurance, improved health, eliminating potential harm to friends and family, and so on — that raise the bottom of the slope, leveling it out even more. Suddenly, pushing the boulder uphill isn’t daunting. The same was true for me with weight management — I needed to make good choices easier, and unhealthy choices less desirable. I committed to not buying any food that was inconsistent with my health goals to remove the temptation of having it in the house, and I cleaned out my cupboards and donated the offending food products I already had to a food bank. I started trading out sports massage services for personal training with a gym and scheduled my workouts during gaps between classes to make it as easy as possible to stick to my schedule. I even bought some particularly cool-looking running shoes; don’t underestimate the power of adding some fun to a workout! Making the right choices easier helped that boulder keep on rolling without much added effort on my part.
  4. Make SMART goals. SMART is an acronym used in athletic training and physical therapy rehabilitation; it stands for Specific, Measure, Assignable, Realistic, and Time-Oriented. I found these criteria really helpful in goal-setting for healthy lifestyle choices too. Vague goals (“I want to lose weight”) are hard to conceptualize and rarely succeed. Instead, I reviewed a lot of health literature and talked to experts to determine an appropriate and attainable specific weight goal for myself. I keep track of a lot of measurements to track my progress, including weight, hip, waist, and neck circumference, resting heart rate, and sleep patterns. My gym also has a station that takes more medically-oriented measurements, so I track blood pressure and body fat percentage using that equipment. Those measurements help me assess progress and adjust my practices to keep on track; I don’t think that keeping track of measurements to that degree of detail is right for everyone, but I’m a numbers-oriented person and it’s been really helpful for me. “Assignable” refers more to a rehab setting where a patient works with a variety of people, but I use that criteria to assign myself fitness tasks each week (for instance, this week’s job is a long bike ride on Tuesday). Realistic goals are crucial to success, so I shoot for a pound of weight loss per week. This makes it much easier to stay on track and such gradual progress is much more likely to be lasting progress. I make my goals time-oriented by setting fitness benchmarks, such as entering races or events and just having dates where I want to have achieved specific aims (usually these are regular doctor check-ups; I like showing off how to my doc how well I’m doing!).
  5. Be Realistic about Setbacks and Successes. I would be a big liar if I didn’t admit to falling off the wagon now and then. Sometimes it has been out of my control — I recently had to take a 10-day hiatus from exercise after a medical procedure — but most of the time I can point the finger to none other than yours truly. Too often, setbacks have snowball effects that result in a catastrophic tumble; we see this all the time with crash dieters whose resolve wavers and they end up gaining back even more weight than they lost. Willpower is not an inexhaustible commodity, so it’s important to identify potential pitfalls and offset their impact. For most people, getting it right 90% of the time is enough to see progress. For me, that means about 1 meal per week that’s less than stellar. I don’t go overboard, but I also try not to have such hard and fast food rules that a taste of forbidden cookie will send me spiraling in an out-of-control tailspin. Take it one day at at time; one bad meal isn’t going to demolish all your results, but neither is one good one sufficient for success — it’s all about consistency. Instead of totally cutting out an unhealthy habit, reduce it a little with an alternative; I can’t live without chocolate, so I started buying small quantities of extremely high quality dark chocolate and keeping it in the freezer, so it required a lot of work to break a little piece off, let it thaw, and savor it, instead of demolishing a whole candy bar. Little steps in the right direction are more powerful than trying to make giant leaps that may backfire into setbacks.
  6. Surround Yourself With Experts. Every big organization, school, or corporate entity has a board of directors to provide the best decision-making insight to the leadership. Establish your own personal board of directors to inform your lifestyle decision-making; I got this advice from a very wise high school principal, and it has proved to be an extraordinary tool for all kinds of big choices. In my journey to better health and fitness, I have sought out the company of experts with specific knowledge to fill in the gaps of the big picture. I had a bit of trial and error in assembling my board of directors — one mistake I made was wanting to get better at running, so I asked a well-meaning runner friend where I should start. “It’s easy!” she exclaimed. “Come out on a run with me and I’ll show you!” And thus ensued a horrible experience of being dragged around a totally inappropriate course at way too fast of a pace until I felt like I would never be able to take a full breath or keep food down again; it was really defeating and would have been very easy to give up right then and there. But instead I consulted a running coach who helped me to streamline my form for greater stride efficiency and ease. Similarly, I asked my friend Tommy Rodgers, a dietitian and local cycling legend, for some nutrition tips that helped me come away with a much better understanding of fueling my body. I also started getting regular massage therapy, which proved to be a huge boon — it helps me recover from hard activity much faster to optimize my training, and it’s a wonderful calorie-free reward for good lifestyle choices.  Here’s a plug for my employer: at E3: Elite Human Performance, we have all of these services under one roof; it’s a superb resource no matter where you are in your fitness journey.
  7. Budget for Expenses. Healthy eating habits and exercise do incur some unique financial expenses, but look at it this way — have you priced type 2 diabetes recently? How about treatment for the dozens of cancers that have been directly linked to excessive body fat, or cardiopulmonary diseases? A little extra expense and careful spending now can add years to your life; it’s impossible to put a price on that. Fitness and healthy lifestyle don’t have to be all Whole Foods and exorbitant gym memberships; you can accomplish strength training at home with equipment you already have, join a free running club where all you need is a decent pair of shoes, and buying fresh produce instead of pre-packaged options can actually save a lot while optimizing nutrition. Investing in a training plan from a coach and other fitness-related services in the short term can help you build lasting habits, and you will reap benefits in physical health, self-confidence, and healthy habits for life. You don’t have to think of these commitments as long-term and continuous, but it’s great to try a variety of things and see what works best. I have been most successful with picking competitive events in which I want to participate and getting training plans built around the event schedule to keep myself on track. It incurs financial burdens, but the benefits of deeply enjoyable activities, friendships I have built through sports participation, and how great I feel when I’m eating and training well is more than worth the expense.

I want to wish you the best of luck on your New Year’s resolutions, whatever they may be. Remember too that any type of change is about the process, not the end point of the journey. Making that process deliberate, minimizing the obstacles in your way, and enjoying the voyage of reaching toward your goals will help you succeed. I’m well on my way to health for life, and I keep being surprised by unforeseen benefits I encounter. Keep your mind open to new possibilities along the journey; a year ago, I never could have guessed there was a runner inside me waiting to be let out!

What are you resolving to do this year? Tell me about it in the comments!