Why New Year Resolutions Fail and How to Make SMART Goals

The ball dropped, a new calendar was purchased and it's the time of year that everyone asks "where did the year go?".  It can only mean one thing, if the year changed, so must you.  Time to make those New Year Resolutions.  What is your resolution that is going to make 2013 a stellar year?  Last year a poll was conducted on the most common resolutions, here are the results:

37% stated they intend to lose weight

18% stated they don't make resolutions

12% stated they wanted to spend more time with friends and family

12% stated they were going to get out of debt

7% were going to quit drinking or smoking

 Missing off this list but related to losing weight would be going to the gym more or simply getting more fit.  The bottom line is resolutions fail because they can never really succeed.  If you resolve in 2013 to quit smoking or drinking, and on 12/31/13 you have not been sober or tobacco free for at least several weeks, then you can say your resolution was a success.  If however, you resolve to lose weight in 2013, then you must be more specific in order to measure success.

Resolutions are nothing more than goals.  Most people think setting goals are easy, but in fact they can be quite challenging.  In order to set goals you must be SMART.  This goes for professional, personal and athletic/competition goals.

• S- Specific.  Goals must be specific.  Getting in better shape is non-specific.  Running a mile in under 6 minutes is an example of a specific goal.
• M- Measurable.  In order for a goal to be successful you must know when you have reached the benchmarks or the goal itself.  Instead of having a goal to lose weight you must set a number to reach.  This number could be pounds lost or inches around the waist.  Regardless you must know when you have reached your goal.
• A- Attainable.  Think of this as being capable of achieving your goals regardless of outside influences.  Those individuals who say they have a goal, or resolution, to spend more time with friends and family might do everything in their power to achieve that goal, but friends and family might be too busy.  Athletes should choose goals that can be obtained regardless of the competition.  I know it sounds strange, but if your season goal is to win Nationals and you train hard, show up on race day, and end up getting out sprinted or team tactics played into a different outcome, then you have set yourself up for failure.  You did everything possible but the day did not go your way because of influences beyond your control.  Instead set a goal for a sub 1hour 40k TT, or a PR on a 10k run.  You can still strive to win Nationals, but it shouldn't be your season goal.
• R- Realistic.  I am 36 years old.  I should probably start thinking that my goal of an Olympic gold medal is not very realistic.  For weight loss goals, regardless what you see on the Biggest Loser, long term weight loss of more than 3 pounds a week is not realistic.  You want your goals to challenge you, but not make them impossible.  Shoot too low and you will reach them too fast.  Shoot too high and you will get discouraged and give up.
• T- Timely.  Your goals need to be time sensitive.  Set smaller goals leading up to the big goal.  For weight loss you might have an overall goal of 25 pounds to lose.  Set a date to lose this weight.  It would be realistic for you to lose this weight in 8 weeks.  If you have a spring break trip planned, use that date as benchmark date for your goal weight.  

Whatever resolutions were made while raising a toast with friends and family, look at it closely and use this system to refine them and make them SMART goals.  Good luck in the new year.

Return to the bike after back injury....slowly

The problems with my back forced me to take some time off.  After the Franklin race in July I hung up the bike.  I tried for a while to get things back to normal with very little success.  I finally went to get an MRI.  It revealed bulging/herniated discs, spinal stenosis and arthritis.  That explains my problems.

Physical Therapy was not really an option for me.  In all reality they could not do anything that I wasn't already doing by myself.  However, with a confirmed diagnosis, I could target my problems with more confidence that I was doing the right thing.

Since the MRI I have had some really good progress.  I'm by no means healed, but I'm getting there.  I have targeted the bulging/herniated discs with extensions exercises and inversion therapy.  Day to day activity does not bother me.  Running is good, rowing is good, but I still get pain in the back and numbness down my leg when I ride, Versa Climber and Jacob's Ladder workouts.  Much of that is due to changing my posture and my muscles becoming tired quickly because they are being used differently.

While on the bike, my piriformis and QL on my left side get tight, tired and that is what causes the pain.  I have decided for the time being to limit my rides to trainer rides.  This allows me to ride, focus on posture and when I get tight, sore or numb, I can get off the bike to fix the problem.  I get back on feeling fresh again.  I will continue this format until I can ride with out pain for at least an hour.  This same protocol will be used for cross training activities like the Versa Climber and Jacob's ladder.

I am optimistic that I will be back to my old self soon.  Maybe not for a early season start, but by May I feel I can be competitive again.

I know many cyclist suffer from back issues so I will continue to post here to give information about what works and what does not.

Wandering Wheelmen

I cam across this video today on twitter.  I thought it was very cool.  Really made we want to get back on the bike, especially with a group of friends on back country roads.  All of these racers are inspiring and motivating.  American cycling hope is alive and well.

Training Levels and Training Zones for Cycling and Running

Cyclist tend to train in two different methods.  First would be Zone training.  These are focused zones which are defined by heart rate and/or power levels.  Every day is a focused day working on a specific zone.  Secondly would be those racers who use group rides as mock races.  There is no focus on zones the ride dictates what is being trained.  Then compare that to runners who often train within the same zone consistently.
Training Zones
Training zones, as mentioned are often defined by heart rate, power or pace.  Typically there are enough zones to cover most of the energy systems used by your body.  Keep in mind that you can never isolate an energy system, but you can focus on its development.  For me and my clients I use the 7 zone method.

1. Recovery
2. Endurance
3. Tempo
4. Threshold
5. VO2max
6. Anaerobic Capacity
7. Neuromuscular Power

Heart rates and power levels are defined within these zones.  Also defined within these zones are time limits for the intervals.  For example Zone 5-VO2max:  it takes your body about 2 minutes to reach this level.  Therefore in order to train that level, each interval should be longer than 2 minutes.  If you go too long you won't be able to maintain this level and you will drop down.  The time limits than would be set at 3-8 minutes.  Does the rest period matter much when doing these intervals?  Obviously a shorter rest would mean a harder workout.  Is there a method to determine rest intervals?  For many people the answer is no.  Do you rest until your HR comes down?  Or until your legs feel better? Or is it just a number of minute/seconds that you have used before?

The question to ask is what exactly are you training?  For cyclist do you go exclusively on power numbers?  Runners, do you go exclusively on heart rate numbers?  The reason I ask is because those are two different measurements that though they are related could mean very different things.  Have you ever wondered what your limiting factors are?  Legs or lungs?  That statement really asks the question where is your weakness?

Legs or Lungs?
During a given workout, do you want to train your leg strength/endurance or are you looking to improve on your heart and lungs ability to work within the zone prescribed.  If you are going on exclusively power numbers, then you really are more concerned with muscular strength and endurance.  Let me pose another training scenario.  You want to train Zone 5 but are looking to do intervals that last only 30 seconds with a rest interval of 30 seconds.  Since it takes about 2 minutes to reach Zone 5 (which is the absolute top of your aerobic capacity), the first few to several intervals are not training this system properly.  However, once you reach that zone, the short rest interval will not allow your body to recover.  Eventually you will spend the entire 30 seconds of an interval in Zone 5.  If using power exclusively, the first several intervals might be in or above zone 5 power, but you are not training zone 5 at this point.  Near the end of the series you may not be able to maintain zone 5 power, but your body is still working in that training zone, your legs just don't have enough endurance to keep up.  I have come up with a method to better define the goals of your workouts.  I call these training levels.  Combine them with the training zones to better focus the outcome.

Training Levels
I have defined training levels into 4 different areas:

1. Steady state
2. Impulse
3. Intervals
4. Repetitions

Example:  Level 4 Repetitions in Zone 5 VO2max.  This workout could be defined as 5-minute repetitions with 5-8 minutes rest or full recovery.  The goal of this workout would be to see if you can give 100% effort during each of the repetitions.  This will primarily work the muscle endurance at that level as well as the energy system.  For cyclists this could be a prologue practice.  Each effort would be the equivalent of a short prologue.  For runners it could be mile pace practice.  In this type of workout you would want to stop the repetitions at the point that you could no longer maintain the proper power output or pace, because that is the goal.

I define steady state as any training done in any zone that is just a constant effort.  Impulse training usually has a foundation zone and you would perform short bursts out of that zone and then return to that zone after the burst.  Think about it as covering an attack.  You are at tempo, burst to Zone 6 then have to settle back into tempo.  Intervals usually will have a rest period no more than the work period.  These typically will work Zone 5 regardless of the length of the interval.  Repetitions are defined by having the rest period equal to or greater than the work period.

By combining Zones and Levels together, you can get much more out of your workout and better attack your weakness and strengthen your strengths. 

Lose fat, lose muscle, recover from injury and get ready for next season

I chose to end my season early this year because my back issue really becomes an issue on my bike.  I had still been getting the numbness down my left leg while riding.  I was evaluated by a physical therapist and given a number of exercises to do to recover and fix my problem.  The issue stems from currently having a muscle imbalance in which I have weak glutes and weak obliques.  My sacrum is stuck in a flexed position.  The bent over riding position would require the sacrum to extend.  Since it does not, it pinches my sciatic nerve.  Riding is hindering my recovery. 

For the past few weeks I have done the exercises and worked on strengthening and cross training to keep at least somewhat in shape.  I am not yet fixed, but I do have more good days than bad days.  Most everyday activities do not effect my back now.  Sitting for long periods, or being in a car for a long time will irritate it a little.

Right now posture is key.  I really need to focus on posture for everything I do.  If during a workout I let my posture suffer and pinch the nerve, then I probably push back my recovery a little.  It has been difficult to find good alternatives.

Versa Climber:

I use the Versa Climber as an off season conditioning tool.  It really works well to do short high intensity interval training (HIIT).  However, currently it has been hurting my back.  You can see here that you do have to hold your posture and currently it is still pinching my nerve.

Jacob's Ladder:

Another great cross training machine that we use during the off season for conditioning.  Talk about tough work.  Once again though, its tough for me to maintain posture and it pinches my nerve.

Running:

I would not have thought that running would have helped me but I gave it a shot since I was training someone who was getting into running.  I have been using my five finger shoes which force a mid foot strike and improved posture.  Guess what?  No back pain.  It actually relieves any aches that I have before the run.  This has been my primary source of exercise except for the strength training I have been doing to fix the imbalance.

Because of the lack, or change in time I have spent working out, I have gained some extra weight.  Therefore I am struggling to get my weight down to were I want it and not overdo the training which would slow my healing process or create new injuries.

Here is a picture of me from this morning:

Usually I have been racing at a weight of 183 lbs.  Currently I am above 195.  My goal will actually be to get down to 175 for next racing season.  Follow this blog as I will report the workouts, diet and challenges that I am facing while trying to work through this challenge.  I know many athletes push through nagging chronic injuries and are challenged in finding the right amount of training and diet that works for them.

Team Success Starts with Registration

I just recently noticed something concerning the results posted on USA Cycling.  Take a look at the results here from this weekend criterium at Todd Stadium in Newport News, VA.  These are the Cat 3 results:

Men - Cat 3
	Place	Points	Name	City, State	Time	USAC #	Bib	Team
	1	243.99	Nicholas Tempest	Virginia Beach, VA		328886		Tri Power
	2	259.51	John Gray	Chesapeake, VA		256083		Virginia Beach Wheelmen
	3	275.04	S Curtis Smith	Henrico, VA		236138		Team 3Sports
	4	290.56	Josh Moore	Virginia Beach, VA		212047		Atlantic Velo-Virginia p/b Walt's Racing
	5	306.08	Jake King	North Garden, VA		231130		Hot Tubes Development Cycling Team, Inc.
	6	321.61	Timothy Pope	Chesapeake, VA		230804		Fat Frogs Elite
	7	337.13	jeffrey hellner	Hampton, VA		296544		JRVS/American Pride
	8	352.66	Luis Guillen	Youngsville, NC		281805		Constellation Cycling
	9	368.18	Owen Hassig	Arlington, VA		186551		Squadra Coppi / Vapiano USA
	10	383.70	Tyler Cloutier	Charlottesville, VA		360809
	11	399.23	Joe Altomare	Hampton, VA		290623		Celerity Cycling p/b Brooks Systems
	12	414.75	Kenneth Sumrell	Poquoson, VA		304878		Fat Frogs Elite
	13	430.28	jimmy deaton	Virginia Beach, VA		8975		Team Tripower
	14	445.80	Joshua Goyet	Virginia Beach, VA		58274		Virginia Beach Wheelmen
	15	461.32	Tim Shockley	Virginia Beach, VA		60982		Virginia Beach Wheelmen
	16	476.85	Christian Sheridan	Crozet, VA		167388		Charlottesville Racing Club
	17	492.37	Mark LaDow	Camden, NC		344832

The thing I want to point out are the symbols all the way to the left side.  The top three medals are obvious but lower down under myself and teammate Tim Shockley you will see silver ribbons.  These are because we were on the same team as the second place finisher, therefore we got Team 2nd Place.

The Virginia Beach Wheelmen have always been team centered.  We were started with friends who enjoyed racing together and hopefully winning together.  Our non cycling friends would ask many times "how did you do this weekend?"  Our answers reflected the top finisher of our team.  This last weekend, when asked, we answered "2nd place".  Usually the top finisher on a team doesn't get there alone.  Even if he raced alone that day, the support of his team during training had a play in how well he raced.  Therefore my team always takes an individual victory as a team victory, we don't see the difference.

I really don't know how long USA Cycling has been placing these ribbons to support the fact that cycling is a team sport, but I do like the idea.  Now to real point of my post.  Notice the winner was Nick Tempest of Team Tripower.  Nick was led out on the final lap by his teammate who sacrificed himself for Nick's victory.  That teammate was Jimmy Deaton.  Jimmy should have received a gold ribbon by his name but he did not.  The reason is because Nick signed up under Tripower and Jimmy signed up under Team Tripower.  In order to support USAC's attempt to really highlight cycling as a team sport, do your part by discussing with your club the team name that all racers should use when registering for the events.  Its the least you can do to support those who sacrifice their personal glory for the team.  Now, for all to see, there is no question when we answer "we got 2nd place."

On a side note, this race was tough.  We went into it with a team plan to win the race via a breakaway.  If we could not establish a winning break, we had a plan for a good leadout.  For those their I think you can agree our 2nd place was an easy 2nd and we did give it everything we had to come up with the victory.  The winner, Nick, also raced well.  He did not sit in and wait for the sprint.  Actually at one point I bridged up to him to form a two man break and he was riding so strong that I could assist at all.  I had to signal to my team to start chasing.  It was a good race, as always.  Thanks again to the promoters. 

Nutrition for Better Performance: The Pre-Workout Meal

I am going to start this post with a couple of questions:

• Do you have a pre-race meal that you eat?
• Do you have a pre-workout meal that you eat?
• Are they the same?

A couple of weeks ago I had a client who decided to go on his endurance ride in the evening and the last time he ate was breakfast in the morning.  When he reported his ride back to me he stated he felt a little tired.  He then explained the didn't eat because he wanted to burn more fat during his endurance ride in order to lose a little weight.  Does that sound like anything you have every done?  I would have to say that most endurance athletes have thought along those lines before.

Back to my originally three questions on this post, do you have a standard meal for training and racing?  Again I would probably say that most racers do have a standard for pre-race but not for pre-ride.  Why?  I would guess it is for the same reason we swap wheels to race, it makes us faster.  We want to be as prepared as we can for the race and that usually means not playing around with our diets and eating something that we know will work for us.  Then why not do the same thing for training.  The point you really need to focus on here is what is the goal of your training session.  It should never be the goal of training to go out and bonk.  Therefore your pre-ride diet should be as important if not more important than your pre-race diet.

Let's say your coach has given you a ride for the day that included some sprints in the early part of the ride and then a tempo and endurance segment at the end for a total of 2 1/2 hours.  If you chose not to properly eat and during the form sprints you completely exhausted your glycogen stores and had nothing left for the remainder of the ride, did you get the most out of the workout.  Come race day, will you be the best prepared.  The answer of course is no.  If you don't properly prepare and take every training session seriously you won't get the most out of your training.

What I attempt to do is to fuel myself about 2 hours prior to the start of my training session.  This then requires planning of my day.  This meal or snack that I will eat prior to my ride will be about 200-400 calories depending on my ride I have planned.  Now I am not much of a calorie counter so I may be slightly off when it comes to this.  The goal though is to eat enough to fuel me for at least and hour ride.  Anything more than an hour and I am eating while riding as well.  Don't think that if you are training for 3 hours that you need to eat 3x the food.  You want most of the food out of you stomach prior to riding.  Otherwise it will just sit in there as blood is diverted to the working muscles.

A typically pre-ride meal will consist of food from the moderate glycemic index.  This could be fruits, oatmeal or my favorite Shredded Mini Wheats.  The idea is to create insulin release to store the sugars as glycogen but you don't want to create a spike that would occur with high glycemic index foods.  I will also usually add a little protein in for good measure.

A typical breakfast for a morning ride (410 calories):

• bowl of Shredded Mini Wheats with Skim milk ( 340 calories)
• Beet Juice (70 calories)

This is usually eaten 2 hours prior to riding.  If I am feeling a little hungry before leaving I will eat a banana.  The cereal gives me a lot of good carbs that are moderate on the glycemic index.  The milk will give me some protein.  I use skim milk to keep the calories down.  The beet juice, well the reason for that may be for another post.  Now I am good to go and will be ready to accomplish the goals of my workout.

What is your pre-ride meal?