GVL WBL #7 - Performing under pressure

 

Instead of riding our bikes to Trailblazer Park (the start of the group ride), we decided to drive the two miles so that we could run right after we biked. Every Saturday, I find myself in a mental match of whether or not I can muster the energy to run off the bike. The change of scenery was just what I needed as I found it much "easier" to commit to the run after another challenging group ride. Plus, we were joined by our triathlon buddies so the accountable was nice from the extra company. 

I was really looking forward to this ride as it was "only" 63 miles but it was a route that we had never done before. So much of the ride was new to us and we were really looking forward to seeing new roads and sights. It's incredible that after six years of living in Greenville, we are still discovering new bike-friendly roads! 

After the first few miles, it was evident that this would be a hard ride as the wind was strong. Even with the group, it was hard to tuck-in and conserve energy. The weather was a bit on the cool side (in the upper 30's) but thankfully it was sunny. 

The KOM/QOM climb happened early in this ride. We only had about 42 minutes of riding (and 12 miles) before we our hearts jumped into our throats as we muscled our way up the pitchy 1.42 mile climb. It was steep and kept going, until we had a slight descend and then another steep pitch. It was a new climb for us and the scenery around us was beautiful but wow, that was a kicker! 

After the climb we had a fast descend before regrouping at the bottom of the climb. 
The next 15 miles were beautiful as we took a few new roads that we had never been on before so I was really enjoying the new scenery. Albeit, I was still trying to stay on a wheel and tuck myself in from the wind. 

Our refuel break came around 30 miles at a CVS. I swapped by sport nutrition bottle out from the SAG car and snacked on some fig newtons. Throughout the ride I consumed 2.5 bottles of INFINIT (~250 calories per bottle) and had a few Skratch Cherry chews. 

Karel was on the struggle bus. Even though he was mentally in it to ride, his legs were empty. This picture pretty much sums up how Karel felt for the entire ride. Riding the struggle bus is never fun, especially when you are with a group. Karel debated just doing his own thing but he stuck it out and finished the ride with the group. 

The next 30 miles were on mostly new roads to us and they were beautiful. We were spoiled by smooth roads, rolling hills and a bit of wind at our back. 

With only 4 miles to go, it was time for the ~2.5 mile "sprint" on Little Texas Road - a rollercoaster type road with a pitchy two step climb at the end. I wasn't planning on participating in the final sprint but I was feeling strong so I decided to go for it. Karel even attempted it and gave what he could, with whatever energy he had in his tank. 

Although it was a shorter ride at just under 64 miles and 3:25 riding time, we felt the 4,700+ feet of elevation gain, alongside the wind, hills and dry chilly air. Thankfully, our legs showed up for the run off the bike. Karel, Yannick and Kenny ran together and I started off by myself but finished with Al. Al and I finished with 27 minutes and Karel and the guys finished with 30 minutes. It was nice to change up the running route but still had plenty of hills to manage (~400 feet for the 3.36 run). 

After the ride, we recovered with a recovery drink and then it was time for semi-homemade pizza. We purchase the dough from Publix, leave it out for 1/2 day so that it can rise and then bake it in the oven at 350 degrees (flipping each side after around 10 minutes and then putting on the toppings). I kept the base of the pizza really simple with marinara, mozzarella and basil and then cooked a mix of veggies on the stove top for additional toppings. I also made a salad. It was a great meal for our hungry bellies. After another snack shortly after our post ride meal, I was ready for bed! 

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After each ride, I find myself learning lessons. Not just about sport but about myself. I have so much gratitude for the ability to safely participate in these group rides and train with others. I'm finding so much joy out of our master swim group and this Saturday group ride. 
One lesson that I've learned over the past seven weeks of doing this group ride (minus one week), is the idea of performing under pressure. 

Pressure keeps you sharp and paying attention. Too little pressure can make you lose focus (or not care) whereas too much pressure can make you feel anxious and can affect your ability to make smart decisions. 

When performing under pressure, many athletes perform below their capabilities. But then there are athletes are rise to the occasion. Why is it that some athletes can perform under pressure whereas others struggle to perform to their full capabilities? 

Perhaps you want to avoid failure, you feel you are being judged on the outcome or you don't want to look bad in front of your fans/friends/family. You may feel panic and anxiety under stress. These are valid reasons why you may make silly mistakes or throw good decision making out the window on event day.

But if you rarely (or never) feel pressure to perform in training, you can't expect to suddenly know how to perform under pressure on event day. Putting yourself into pressure-cooker situations - scenarios that are different, experiences that are uncomfortable and situations that bring a fear of failure, you gain experience. Simply hoping to perform at your best when it matters can work sometimes, but most often it doesn't. 

Pressure is your body telling you to pay attention. It's your body's way of getting you ready to perform. You need to feel pressure to take advantage of it. Don't be afraid to put yourself into uncomfortable and different situations to experience the thrill and exhilaration of performing under pressure. Learn to see a situation as a challenge, not a threat. A challenge is to be embraced, not dreaded. 

Worrying takes a lot of energy. It messes with your mind, steals your confidence and paralyzes your abilities. Let go of the added weight of trying to meet or exceed your expectations. Train and race like you have nothing to lose. Focus on the process, don't chase an outcome. Avoid paralysis by analysis. Don't overthink, just do. 

Most of all, remind yourself that performing under pressure is an opportunity to have fun. 
When the spotlight shines on you to perform, enjoy yourself and don't forget to thank your body. 

Tips for safe and fun cycling

The current pandemic has led to drastic changes in the bike industry. Bike sales are booming. Suddenly, riding a bike has become a fun way to phsyically distance while enjoying the great outdoors. More so, for many people around the world, the bike is a convenient (and necessary), sustainable, cost-effective and reliable mode of transportation.

While accidents on the bike do happen and some roads are just not safe for biking, your safety and enjoyment on the road can be improved with a few tips:

1. Master your cycling skills - While you can improve your fitness on the trainer, a stationary bike trainer does not allow you to identify and master your cycling skills like you can when you are riding in the elements and on all types of terrain. Learn how to change your gears, sit on the bike properly, stand up and adjust your position, grab your bottle (for hydration), break quickly, maneuver your bike in tight spaces, react smartly, descend, corner, stop/start on any terrain and ride confidently on your bike.
2. Invest in the right gear - This goes beyond the obvious of getting a professional bike fit from a very experienced fitter if you are riding your bike for more than leisure. Your helmet, sunglasses, shoes and clothing should be very comfortable. If you don't feel comfortable in your gear, you are not going to be comfortable riding your bike for many miles. Visit your local bike store for bike-friendly gear and clothing.
3. Obey the rules of the road - While we all want drivers to obey the rules of the road, cyclists should do the same. Learn the rules of the road in your community.
4. Be remembered - If you are riding on the open road (not on a bike path/trail), you want every car to remember you as the "nice" cyclist - not the one who stuck out your middle finger, yelled at the car or disobeyed the rules of the road. Create a good image for the entire cycling community.
5. Don't be a hypocrite - It's easy for a cyclist to complain about distracted drivers. But sadly, people who bike are also guilty of being distracted while riding. Whenever you are behind two wheels (not on two wheels), take the same actions as you'd like others to do while in the car.
6. Be alert - It's important to be alert to your surroundings. Always look what's slightly in front of you, paying attention to cars, dogs, squirrels, branches, potholes and any other distractions. Plan your routes accordingly to minimize riding in unsafe areas. If you like to listen to music, do so on a safe trail (free of cars) and keep the volume low so you can hear people around you.
7. Keep your bike tuned-up - A clean and well-tuned bike is a happy bike. A proper tune-up doesn't mean simply cleaning the chain and wiping off the grease, dirt and sweat. To ensure safety while riding, make sure the bike is fully rideable at all times (bolts, bearings, wheels, brakes, tires, cleats, pedals, cables, etc.). Your bike should always be in proper riding condition and if not, don't ride outside. Your local bike shop can teach you how to best maintain your bike.
8. Have fun! - It would be a shame if the only time you are allowed to ride a bike outside is when you are a kid and only in the neighborhood with your parents watching. While a stationary bike trainer is an effective tool for specific bike training and for riding your bike at any time of the day, no matter the outside weather conditions, riding a bike outside is fun. Let's keep riding fun. It's easy on the body as it is non-weight bearing and it allows you to be impressed in nature. Riding a bike is freedom in the great outdoors.
9. Be the change you want to see - If you aren't happy with your current cycling community, safety or riding conditions, get involved with your community.

“Ride as much or as little, as long or as short as you feel. But ride.”

– Eddy Merckx

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Bike-friendly Greenville, SC

            

About a week ago, a teenager in Traveler's Rest, SC (less than 10 miles from downtown Greenville) was arrested and is now facing multiple charges, including six counts of attempted murder, after he repeatedly targeted bicyclists as revenge for the deaths of two friends, even though cyclists had no role in the accident.  

When I heard this story from a friend (who is a pro cyclist living in the area), he told me that the two kids that died were speeding over 100 mph on Roe Ford Road and lost control of the car and crashed. Around the time of the crash, a cyclist passed the scene. Wrongfully, the teenager charged, which appears to be a neighbor friend of the two teenagers that passed away, is blaming all cyclists for being the cause of this accident.

Karel and I have had no issues with cars since moving to Greenville. Sure there is the very occasional honk of a bad mood driver but rarely does this happen. Most of the time, drivers will wait behind us and wait until a stop sign to pass. We many times have to signal them that it is ok to pass us as the are just way too nice.

After living in FL for 10 years and Jacksonville, FL for the past 6, we consider Greenville, SC an incredibly safe place to ride our bikes outside. While living in Jacksonville, Karel and I did not like riding there and considered it to be a very unsafe and scary place to ride bikes. The available riding options are limited and drivers are extremely distracted while driving.

There is so much freedom when riding a bike and with endless country roads and attentive drivers (not on their cell phones) who do not hate cyclists in Greenville, I always ride safe but never fear my life when riding my bike here in Greenville. 

Karel and I covered 78 miles in a little less than 4.5 hours yesterday. 5000 feet of climbing and complete joy on two wheels. Sure, there was a lot of suffering (for me trying to stay on Karel's wheel) but it was a beautiful day to ride and we were not the only cyclists out in nature, enjoying our awesome bike-friendly roads. 

Like every ride, we leave from our house in downtown Greenville and head toward the mountains. With so many bike friendly roads, we never have to drive our bikes anywhere to ride. Rarely do we have a plan as to where we will ride as there are so many options. I sometimes ride alone but when I am feeling strong, I will try to hang on Karel's wheel and join him for his ride. For our ride yesterday, Karel took me on some new routes and the views were breathtaking. After climbing the Greenville Watershed road into North Carolina, I couldn't help but stop to really soak-up the view. 

Our long ride put us back to our home around 2pm and although I was exhausted, I just can't get enough of riding in Greenville.....I can't wait until the next ride! 

Because we just can't get enough of cycling in general, Karel, Campy, my mom and I walked downtown (about a mile from where we live) to watch the 2015 USA Crit National Championship. We caught the end of the 90-minute pro women race (and a bad crash at the last turn before the finish) and watched the entire 2-hour men pro race. Back when Karel was racing, he was Cat 1/2 so this pro race is a few steps-up from what Karel was eligible to race when he was racing bikes. 

Karel still keeps up with cycling (probably more so than triathlon racing) and with over a decade of bike racing here in the states (previous racing in Europe), he still has a lot of bike-racing friends in which he could say hi to and cheer for during this race.

Campy was cheering very loudly and was full of energy for the race. 

It was a warmer day for us, yet overcast, so Campy had too cool off from all his cheering. 

The pro race started a little after 4pm (after call-ups) and it was so great to see so many people in downtown Greenville to watch the event. 

Going back to the arrest I mentioned above, it really shows that our city not only supports the sport of cycling (with all our biking events) but encourages people to ride bikes. The fact that an arrest was actually made to protect cyclists shows how much our city supports bike safety. In Jacksonville, a cyclist would get hit and die and the driver would have to only pay a fine.

We have so many routes, trails, rental bike kiosks and bike shops that it's hard to not want to ride a bike here in Greenville. 

It was fun to walk all over the course and on this less than 1-mile loop, there was a lot of difficulty with turns and a punchy climb and gradual descend....all in downtown Greenville! 

There was a lot of action in the race and it was super exciting to watch it all unfold for 2 hours. 

Congrats to Eric Marcotte with Team SmartStop for winning the National Crit Championship title - this win (and his new jersey) will go very well with his recent win at the National Road Race Championship! 

If you are ever in Greenville, SC, let us know. 

We would love to show you around (on two wheels) our beautiful, active, 

bike-friendly city.