Dream Chaser On Wheels

Pitfalls

Hard to believe that in just over 6 weeks, I'll be racing again. With already 16 weeks behind me, my off-season is almost done. I'm a firm believer in off-season training. I used to think that winter is time to rest, or at most simply maintain what I gain in summer. However, since training with coach SZ, I see it differently. This is the time to forge ahead and lay down a solid foundation for the upcoming race season. This is the time to build strength and get strong. This is the time to put in the volumn training. It is boring hard work but I truly enjoy the monotony of it. I am doing my share of homework now so that I have what it takes to train at higher intensity comes summer.

Of course I look forward to the race in Tampa. But the truth is, I don't expect to have my outdoor legs just yet. What I really look forward to is our team training camp after the race weekend. Coach SZ gave me some pointers on how to make the most of my time there.

The worst that one can do is coming to the camp without enough prior training and totally overdo it in terms of volume and intensity in just a few days. You essentially set yourself up to tank after a few early season races. During the camp, I should pay close attention to do the right amount of work and not too much. I take my waking heartrate every morning so that is one of the few useful measures to gauge how hard I'm working. I expect to train hard but it is equally important that I rest and fuel adequately. If there are two training sessions in a day, taking a nap in between may not be a bad idea. My muscles will likely get sore during this transition to outdoor training. During the evening, ice and elevate the legs is a good strategy to speed up recovery. Last but not least, eat!

6 weeks and the excitement begins.

Oh My Glutes!

There is a similar machine at my gym (silly I know) that I've been using for a while. It is intended to strengthen the glutes. Instead of pushing the lever with the foot, the model I use have the back of my thigh/knee push against a roll to lift the weight. There is even a helpful little diagram on the machine showing how to use it.

I've been struggling with this all winter. I could barely lift 10lb and that was tough! Meanwhile, every women at the gym, fit or not, are pushing at least 50lb with ease. I know my glutes are weak but this is ridiculous!

I talked about this with JaS and coach SZ. Neither of them had a clue either. Today, I had a breakthrough and finally unlocked the secret to use this machine. Apparently, the "helpful little diagram" is not so helpful after all. I bent my knee at 90 angle as directed by the diagram to squeeze the roll between the back of my thigh and calf. That unnecessary muscle contraction essentially locked up so much of the rest of my legs that I could hardly lift anything. As soon as I relax my leg to just slightly bend my knee, I immediately engage my glutes effectively to lift much heavier weight with ease. OMG, I feel like an idiot.

1 Out Of 7200

Indoor practice on Monday was alright for me. We had an extended two hours session filled with accelerations and intervals alternating between technique & intensity. As promised, I kept reminding myself the importance of applying pressure to my pushes, keeping all wheels on the floor, and staying low. The result? Let's observe the most obvious one first. I made a conscious effort to skate lower than usual, especially during the technique-focused laps. Thinking about it is one thing, but actually doing it...I honestly dont' know. I felt the burn in my legs for sure. However, without visual feedback, who's to say there was indeed more knee and ankle bend? A couple of friends mentioned that I stayed low but I'm always a little skeptical. After all, being short can so easily give off a false impression especially to skaters in the pack.

Keeping all wheels on the floor with even pressure was a bit hit-or-miss. At times it felt right and there was more power. However, I was not able to do it consistently. A downside of focusing my attention to applying pressure was that my leg speed fared only marginally better than pouring molasses. This was especially true during accelerations. Even when I was suppose to pick up the pace during the higher intensity laps, my pushes and setdowns felt so deliberate and careful that the speed simply wasn't there. There was one exception though and it was the highlight of my practice. During one of our last sets, coach PD changed things up and we got to accelerate from a standing start. I was tired at this point. Brain apparently decided to take a break. For that one brief second when I accelerated into the second corner, everything felt right. My armswing effectively governed my leg speed and assisted my weight transfer. There was a lightness to my feet that I have not experienced in the last few months. And then this elusive feeling was gone.

Out of the 7200 seconds we spent going in circles, I had one that truly felt good. Strange as it sounds, I am building motivation based on one second.

Look Stupid

I need to look stupid more often.

Looking stupid is part of the learning process. When I try to master a new skill or improve an existing one, I inevitably need to try different things. Some may work, some may not. And while I experiment with this and that, I will probably look like an idiot. Being thin-skinned and afraid to make a fool of myself are in fact going to prevent me from improvements. To learn is to be humbled and being humble is essential to learn (thanks JC).

Based on my last post, you probably can see that there are much that I want to improve. Just thinking about them is not going to get me anywhere though. Focus for tonight's indoor practice: load my push and push with all wheels on the floor.

Although it is still miserably cold outside, I'm starting to fill in my calendar for summer. Squiggy is a sure thing followed by a team training camp in Tampa, FL. I had a great time at Texas Road Rash last year and I realy want to return. There's a chance for a clinic in May as well as a marathon in Montreal. Provincials in June and perhaps Nationals too (in Calgary)? Cambridge and Chicago in July, Montreal 24 in August. September is traditionally a busy month for racing but my plans are really up in the air this year. Can't wait until the season begins!

I had my first Marshmallow Peeps here. Don't ask me why I've been missing out on this weird treat all these years. I'm embarrass to admit that I like it. Don't be mistake. This is not the right kind of looking stupid I had in mind for this post.

Looking Ahead To 2010

I was going to title this post "New Year Resolution" but really my skating year begins in October. I already mapped out my goals for the 2010 race season a few months ago and my training program reflects that. However, it's always nice to remind myself why I do what I do so here are some of my resolutions. Here they are in no particular order:

Develop More Power

Lacking the physiological advantage of long legs or body mass, I look to training and technique to give me more power in my skating. Weight training and plyos take care of the training part of the equation. Over the holidays, I re-watched some skating videos. I was reminded of the importance on pushing with all wheels on the ground and applying pressure on every push. I have a tendency to just float on my wheels when I skate without really loading them with weight. In the video, they discussed the mental image of keeping the third wheel on the ground as an effective way to achieve pushing with all wheels. I made a point of applying that imagery during indoor practice last night as well as loading my leg with my body weight. I saw positive results instantly. I will repeat them like a mantra before every skate practice before my body does them automatically.

Skate More Efficiently

Lately I notice that my push direction is getting worse. It was a strange moment of awareness when I found myself pushing back and something just didn't feel right. Mental note taken. Another obvious shortcoming is I am not skating low enough. However, willing my legs to achieve more knee and ankle bend is not working for me. When the muscles are burning from lactic acid, the motivation is just not there. I'm going to try from another angle instead: I want a longer stride. The feeling of stretching out my leg and seeing how much distance it covers is a more positive one that I hope to reinforce better habit. Besides, I want photogenic skating action shots this summer!

Stop The Yo Yo Weight Change

Despite the fact that my weight fluctuation is typically within a 5lb range, I discovered in 2009 how much it affected my performance. My weight and fat ratio peaked in May and November and I had a significant drop in July. The fluctuation affected my ability to train effectively and it is something that I can do without. I aim to maintain my ideal race weight throughout the race season by continuing with my food journal. Food consumption by approximation is apparently not working well enough.

Stay Healthy

I had a few minor falls in 2009 but what stood out from the rest was an injury in November which left me with pinched nerves in several locations. After weeks of rigorous treatment and a break from my usual routines, I am finally back to 100%. That tingly feeling in my right hand is now completely gone and my arm is no longer weak when I engage in full arm swings. I cannot express how relieve I feel. Obviously things can be out of my control but I will try hard to stay healthy and injury-free in 2010.

Improve Agility

This is an item on my list for the last few years. Last year I made a point to practice agility drills on my rest days. I also did more street skating than ever before including rolling around on the streets of Pune, India. The improvement may be subtle but I definitely benefit from these practices. Weening myself from my dependency on a heel brake is one. Getting enough nerve to train on my neighbourhood streets is another. A few more technical race courses immediately come to mind too. Whereas I consistently got dropped by the pack at every turn and change of terrain in 2008, I somehow hung on in 2009. Not comfortably, but I hung on more often than not. The confidence will come as I devote more effort on improving my agility.

Learn To Be A Team Player

I joined Team Asphalt Beach late in 2009 and had my first taste of skating as part of a team. Team strategy and racing coorperatively with my teammates will play a large part in my 2010 season. I'm especially excited to work with JLW and NCJ.

As for my goals and expectations for 2010? That's discussion for another day. :)

A Road Trip & A Training Break

I spent the holidays in the laziest way possible, relaxing and eating comfort food that I deny myself most of the year. I did some sightseeing, ran a little in warmer weather, some spinning, and ate more fried chicken and biscuits and dessert than I really should. Ah, the holidays.

First let me reminisce a little on my indulgences and what I learned from my road trip between Virginia and South Carolina.

1. I brought the Canadian winter with me. Instead of warm balmy weather, I got to experience one of the coldest winters in the south. I now have a new found appreciation for double glass windows and high efficiency gas furnance.
2. I am allergic to cats.
3. Mac & Cheese is considered as "vegetable". It certainly is yummy though I miss my steamed seasonal produce even more.
4. Fried chicken, biscuits, and gravy are good for breakfast, lunch, snack, and dinner.
5. I miss training but not enough to rouse myself to face the cold temperature everyday especially when I had the option to curl up toasty warm under a blanket with a mug of cocoa and a cat. Exactly how do I motivate myself to train outdoor in Canada is a mystery to me.
6. Training is very time consuming. I didn't realize that until I break out of my daily habit. During vacation when every hour counts, there's always something better to do.

I'm lazy just like everyone!

My road trip diet started innocently enough with a sensible boxed lunch from Sally Bell's Kitchen in Richmond, VA. Although B & I arrived at 10am on Christmas Eve, the line up was already hour-long with eager customers waiting to pick up their famed potato salad and pies for Christmas feast. I love boxed lunches. There's something so cute about multiple food items packaged neatly to fit inside a box. Mine contained Smithfield ham sandwich in house-made roll, potato salad, devil egg, cheese crisp, and an almond cupcake. It was worth the wait.

After cocooning in the house for a couple of days for Christmas celebration, a visit to historic Charleston was a welcomed change. This Canadian girl got her first taste of soul food at Jestine's Kitchen. Both B & I had fried chicken and I finally realize what KFC aspires to be all these years. Sorry Colonel, there's no comparison. I enjoyed mine daintly with knife and fork while B went with the hands-on approach. The waitress promptly asked B to show me the proper way, heh. I also discovered the goodness of banana pudding.

I had my first encounter with PRAH-line in Charleston. It was freshly made (still warm!) and handed to my greedy little hands as a sample at Market Street Sweets. Oh wow. So buttery. The sweetness reminded me of condensed milk. I still have a small stash in my kitchen. Dangerous.

I don't understand the prominence of pineapples in Charleston but they seem up show up everywhere I looked. This is a fountain by the waterfront which is a very pretty area with a nice long path. Not skateable terrain but can be a picturesque location to run. While strolling on the streets of Charleston, we noticed lots of (serious) runners.

After a few days of light activities, I craved for a nice run. It was just a short hour-long session but I felt good. I must admit though, the drivers in Columbia were not particularly friendly to pedestrians. For post-workout fueling, I enjoyed a meal of chicken fried steak with creamy grits and steamed squash. I learned that chicken fried steak is actually not chicken. It is a hamburger steak deepfried in fried chicken batter and smothered with white gravy. Delicious in a very very VERY guilty kind of way.

On our way back to Virginia, we stopped at Sunrise Biscuit Kitchen in Chapel Hill, NC. It is a drive-through joint but I didn't see why I couldn't walk through, so I did. If only I had my skates on so I could do a skate-through! Their fried chicken biscuit was a revelation. Juicy chicken in a tender buttery biscuit. I literally felt my waistline expanding as I ate my sandwich and weeks of dieting effort went to waste. I would still do it all over again.

Once back in Virginia, I had an interesting dilemma. On one hand, I was in such a festive mood that I had to cook and bake. On the other hand, I only had access to a minimalist bachelor kitchen that any real cooking effort would require tremendous amount of creativity and resourcefulness. Yet somehow, I prevailed. I managed to make monkey bread (seen above), quiche, eggnog with farm fresh eggs and cream, bread pudding, and hot cocoa. What was that I hear? Oh, that's the sound of my diet going down the drain.

When I was not hugging a blanket on a couch, I ventured out for a bit of sightseeing. The official Peeps Store in National Harbour, MD was one of the places B & I visited. Of course I had to give a big hug to a big Peeps.

My holiday was not just about food. I kicked off 2010 with an American history lesson in Mount Vernon, home of George Washington. The education centre was most excellent with very interesting presentations on the life of Washington, the Revolutionary War, and the birth of the US capitol.

No trip to Washington DC is complete without a visit to the iconic Ben's Chili Bowl for a chili half smoke. Apparently B & I picked the coldest day for our walking tour of DC. With wind chill, it was something like -10C for our day of out and about. Eventually, we both grew numb of the cold and our footsteps covered Eastern Market, Barracks Row, Dupont Circle, U Street, and Georgetown. The most memorable experience was our vist to Anderson House of The Society of The Cincinnati. We literally got pulled into the building by one of their very enthusiastic volunteers. The guided tour of this very beautiful museum was informative and educational.

Vacation's over. Time to get back to serious training and serious dieting!