Pandemic Racing...on Strava

In the spring, every 5 days or so, the listserv would light up with “What is going to happen with racing this summer?”  People bare their souls about the disappointment of missing a spring race they were so pumped for. Others weigh in with not so expert opinions on how the world for us will change to hill climbs and ITTs. Rather than wait for the race, practice bringing it to you...with Strava. 

I did this last fall, and it is totally applicable now.  I picked a Strava segment I was close to getting, or where I was close to a breakthrough. I adjusted training on a micro cycle level, and picked a day to go after it. Normally, I would be out on a ride and go after the segment. But in this case, I drove to the spot like I was driving to Look Park in Northampton. I picked a start time to mimic the time discipline of a real race.  I fueled and hydrated. I parked and setup my Feedback Sports Omnium trainer. I got the race wheels out and pumped them up to the right pressure. I got the race kit on, and began the warmup. I have a pretty basic warmup that is 15-20 min long. I spin, I ride a little tempo, I do some 30 second efforts at VO2, a 5 minute near threshold piece, and then a short spin. 

Up until this point, this exercise is a great way to test out your warmup without having to pin on a number and wait in line to get it. You can refine and double check your packing list. If you miss your self designated start time, ask why, and evaluate. Because Look Park is going to open at some point, and you need to be ready. 

So right now in the process, you are in race mode. You have been missing this, and here is a barometer. Hit the race line with focus. Know the pace and power you need to hold.      Get after it, just like it is race day...but you are alone. 

Now at this point some reading this are rolling their eyes. “Strava KOMs...ugh.”  But while it is easy to wave a dismissive hand in Strava’s direction, it is a solid measure of performance that can’t be duplicated.  Concrete barriers and goals are what most effectively drives us.  Push yourself to the finish and then evaluate the result. Did you get a PR?  Did you sustain power/pace/HR? Determine either yourself or with your coach where there were gains and where there were gaps. 

There is no doubt that we all like racing. While it is currently in a different form, Strava allows us a good benchmark to apply some structure. And have some fun. Challenge friends, pick a few long segments and make a stage race on total time. Or even, some of these variations:

The road race: pick two segments on a 2 hour ride, one in the middle and one at the end. Simulate getting into the break and going hard for the finish 

The repeat: do a segment that is in a short loop multiple times and see how you gain or fade 

The Cat 5: start your ride with little or no warmup and go for a segment out of the gate. Then ride a loop and do it again.

The practice TT: don’t be shy, put on all the TT gear (wheels, skinsuit, helmet etc) and do the local Thursday Night TT course. Who cares if someone is like “What??” when they see you. It’s the pandemic. How else are you going to ride that Shiv with a solid disc?

Again, these efforts will give you a goal and a benchmark.  They will add some spice and fun to your training, and even if for a brief few hours, your body may feel like it’s Labor Day in the BTV and the crit is coming up. 

Adjusted Expectations

Every vacation, a part of me sets up this plan, to attack a weakness. Because of logistics, it’s usually a run camp. Our family regularly heads south for Feb and April vacation and I develop this elaborate run surge in the warm weather. I won’t be working, I tell myself, I can get the miles in. Sound familiar?  You think that you can just show up in a new place, and disappear for long runs. But inevitably, it’s vacation and the will of the people, and the purpose of the vacation in the first place—to relax—throw a wrench in the plan. Such is life. 

Now taking a break on vacation and actually relaxing, is a really good thing. It’s something we as Americans don’t do enough of some say. There are a myriad of reasons for that. But, it always seems like “run camp” fits with relaxation. I have tried this many times over the past 10 years, with  less than 50% total success rate. And when it isn’t successful, you can come home feeling guilty and sensing you squandered something. 

But, let’s put this in perspective.  One of the good things about some vacations is the unstructured time. A little extra rest, and a chance for the body to absorb training and adapt. Running, biking, and swimming are in your blood though, and not doing anything is usually not your favorite. 

After years of trying to surge on vacation, this year I tried to set the time up as an active recovery week with shorter runs to feel like I did some work, but a lot of flexibility to actually relax. Instead of using the week to build to a long run for the season, I ran short, 2 miles, and did more strides and a short core set. Done in a half an hour before the family even knew if it was sunny or cloudy.  Since I normally run 4 days a week, running 7 days in a row was a mini surge in itself. Expectations were lower, and the stress of fitting it all in were also lower.  

I ran in the morning some days, and in the afternoon on others. It all depended on how it fit. One or two days, I went a little longer. Another bonus, when you only need to go a mile or two down the road, you can easily find a route. In this particular vacation, I found I could run well over two miles either way...on the beach!!!  Bonus: I found a washed up 80s Russian rocket piece!

So, when planning a vacation, set the expectations right: relaxation, family, training. Realize it’s a new place as finding elaborate routes may be hard. Reduce distance, and absorb training. Relax and explore the new place with your family. After all, it’s a vacation. 

Postscript:

I wrote this in late February after a trip to Belize. Then, COVID-19 hit the US and things changed. However, I feel that this perspective applies now, and in the future as things open up. Maybe as restrictions lift, you feel more comfortable getting out and can adjust expectations. Don’t try to ramp up immediately or feel the need to catch up on missed training. Just get out and do something that feels good. During these past few months, one of my most pleasant surprises was the “one minute of core” idea. After each ride, I did one minute of either crunches, planks, inverted leg lifts, anything. A week in, things got into a rhythm and it was evident it was working. I followed Leah Kirchmann on IG and she had daily stories of what she was doing for one minute of core.  So, in the past few months, I’ve had pleasant surprises in the time of overall darkness that I will carry with me...forever. #danforthfamilyfitness