Dream Chaser On Wheels

Universal

I did not expect to spend so much time indoor on day 3 despite the generally good weather we enjoyed most of the day. Our morning session kicked off with dry mopping and wet mopping the floor of the gymnasium we used to set up our indoor track. I thought mopping duty was over with the conclusion of winter! Good to know some things are universal whether I train in Canada or Denmark, heehee. Once we got the floor clean and grippy, we set up four cones for our indoor paceline warm up. Back at my home club, we switched over from the peanut track to the NIRA track in 2005. That was before I started speed skating. Coach Sooty went over the track pattern on this track and we tried to mimic the pattern with consistency during warm up. The key points that he covered were:

1. Out to wall
2. Feet together
3. Left foot forward (this helps to push the hip into the corner)
4. Weight on left
5. Load
6. Lean in
7. Push under

There is absolutely no straightaway pushes and speed is mostly generated from powering out of every corner. This is a different track pattern than I’m used to. It was a nice experience to skate on floor that holds and I was able to lean a little more than my accustomed position back home. However, I was skating too far out from the cones for my line to be effective.

Gearing Up

After a long winter, the weather is finally looking hospitable enough for skating. The timing is perfect because in just over a week, I'll be kicking off my 2010 race season at Squiggy Inline Marathon in Tampa. This winter I haven't been writing much about my training. Truth be told, I'm just not convinced it's of interest to anyone but myself and my coach. Off-skate training in winter can be boring hardwork but I honestly enjoy the structure it frames into my daily life.

Last Monday I had a fantastic indoor practice, probably my best this winter. I've been away from my skates for three weeks due to various conflicts. Normally indoor skating is not my cup of tea and I've been struggling with cornering technique since day 1. Monday practice was very encouraging in more ways than one and I am at last feeling the excitement for the upcoming season. You read that right, somewhere in those blustery winter months, I lost my motivation to race. Well, now it's back.

I spent the first half of Monday's indoor practice remembering how to skate. Although I've been training hard in the gym, there's really no replacement for actual on-skate training. Staying in skating position reminded me the importance of keeping those stablizing muscles well-trained. My moment to shine came after we completed the 100 laps warm up. Coach LF had us do 10x 500m with approximately 60-90s rolling rest in between efforts. For the first time since I started skating indoor, I dipped into 12s lap category non-drafting. What really made my day was the feedback from my training mates. The timing of my crossover is much improved and I got rid of the dreaded pause in between pushes. Funny thing is, I wasn't even thinking about eliminating the pause. While I was skating, I focused on putting my left foot in the pocket that is created when my right foot crossed over. My mind visualized the smooth skating I watched from hours of shorttrack Olympics broadcast. All I wanted to do was keep my legs moving and avoid gliding the corners. Like MW said, "I think Candy's got it at last."

Another observation that truly boosts my confidence for outdoor racing is my body's recovery speed during this drill. I was able to maintain very consistent speed throughout the entire set of 10 repetitions. In fact, after the set was done, I was so pumped that I could have done more. This observation verifies my winter training is on track. I think Coach SZ would be pleased. I am greatly relieved because I expect outdoor racing to include plenty of intervals similar to this work/rest ratio. Seeing that I can recover quickly on skates, not just on bike, gives me confidence that I'll do alright at the race next weekend.

Now that my spirit is high, my competitive side also returns. Last year I declared to my training mates that I would consistently beat EL in 2009. After group plyos on Tuesday, it occurred to me that I want a similar goal this year but I could not come up with a new target off the top of my head. Well, I've found my target since. On Monday, out of the blue, Mr. P skated up to me and said he would not let me beat him at Cambridge again this year (I had a PB last year and an unexpectedly high placement). Not to be outdone, I immediately replied "Sure, I'll only beat you in all other races". Well well, the (friendly) trash talking is on and I've decided to make him my target for 2010. It will not be easy but what's the fun if it's a sure thing? Mr. P, I have my eyes on you.

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. :)

Finally Some Good News

After weeks of treatment, I'm happy to say that I finally see light at the end of the tunnel. There are hours in the day when my fingers are no longer numb and tingly. The sensation of weakness in my hand is also getting milder when I swing my arms during workouts. All signs are pointing to full recovery in near future. Woohoo!

At any typical indoor practice, my club mates would probably find me exceedingly grumpy. I've been wondering about that too and I finally connected all the dots recently. The truth is, I am actually skating better than all my previous seasons at indoor. However, Monday nights are brutal in my training schedule. It is the tail end of a series of hard sessions starting from Saturday and thus intended as a recovery workout. Often times, my legs are so sore that I am doubtful of my ability to stay on my feet. It is frustrating for me when I do not complete the drill as instructed and appear like I challenge the coach's authority.

Despite fighting my Monday night fatigue, I did break into a smile that I could not suppress at our last practice. For the last set of the 25 lap drill, coach PD asked us to skate in the clockwise direction. If you remember, I rediscovered my right crossover last week when I went ice-skating at a public session. That muscle memory translated beautifully and I finally can crossover in the other direction with proper underpush! I was smiling ear to ear because of this small victory. I can see this being helpful in my road racing since many of the marathon courses involve multiple right hand turns. Last summer my typical approach was to glide my way through and accelerate out of the turn. It was a bit clumsy and definitely drained more energy than necessary. If I do not lose any speed with right cornering by next summer, I'll be one very happy girl. 

Can't Fake It

Last Friday I visited a RMT (registered massage therapist) for my shoulder and numbed fingers. Did I mention that my RMT and coach are actually the same person? The obvious advantage is that she has an in-depth understanding of my training, my conditioning, and my sport. During the session, SZ brought up a few observations of how an athlete's body feels different to a massage therapist. It was certainly interesting information but then today I realized something funny. As my coach, that massage session also revealed information on my conditioning. Weight training is a new addition for me this year and I am already into week 6. The fact that toned muscles feel different in her hands means if I slack off, she can tell. Wow.

Yesterday was my usual long hours of aerobic training. I went to the gym first thing in the morning to spend some time on the bike. I felt good but my day was far from finish. I rushed home for a quick bite before driving to the trail for some outdoor skating. The weather was still remarkably skating-friendly and I met up with a few friends on the trail. Unlike last week, I felt strong and skated quite well for this time of the year. From past experiences, when the mercury dips, my skating would feel sluggish. It was not the case on Sunday and I was definitely surprised. Perhaps getting stronger and developing more power really do help with skating in less ideal weather condition.

Indoor practice is also going well. My third indoor session had me facing my nemesis, echelon drill. Skating in such close proximity and so close to the cones are sure ways to get me tense up. Of course, when I'm tense, there's little hope for me to skate with any decent technique. In previous winters, that has always been the case and I was always frustrated with the drill. Something changed subtly at practice tonight. I was still uncomfortable and not skating as technically proficient as I could be during echelon. However, I had more confidence in leaning on my wheels. That translated to tighter corners and better control of my skates. I really hope that I can continue with this upward trend for my indoor skating for the rest of the season.

Healing, I Hope

I've been a little bummed out about my injured shoulder from the beginning of November that blogging about it is not exactly on top of my priority list. Since the crash, I've regained full range of motion of my neck and shoulder. However, the pain is now replaced by numbness in my fingers. I experienced something similar from a crash at a short-track practice a couple of years ago and it took a long time to recover. I'll visit a registered massage therapist this weekend and take it from there.

On the brighter side of things, the injury does not really affect training. It bothers me most when I skate but it is only a minor annoyance. The feeling is not dissimilar to getting charlie-horsed and my arm has little strength (bye bye armswing). Aside from that, I carry on with plyos, weights, and aerobic sessions as usual. I'm already well into week 5 of my off-season and everything hums along like a well-oiled machine. I have a very good feeling about how my training is progressing. As soon as this injury is sorted out, I think 2010 is shaping up to be a very good season.

Indoor practice started last week. This winter, I am only skating indoor once a week. My first practice was shaky at best and frankly, I was stupidly scared of falling. I suppose it didn't help that I was still fresh from my crash. Things improved dramatically this week and I pick up where I left off last winter. At this point of the season, our coaches place much importance on skating low and full extension. The drills we work on reflect that emphasis. Between technique and lots of aerobic laps, indoor practice fits right in my winter training.

I had my annual physical exam last week on Monday. For anyone keeping track, that was the same day I started using Fitday again. It was no coincidence. After Houston, I was at my fattest since June, urgh. Of course it was recorded for eternity at the doctor's. Double urgh. So a week of hard work later, I dropped much of those excess weight and visibly slimmed down. Back to wearing my favourite clothes from my skinny wardrobe, woohoo! A side effect of devoting so much attention to what I eat is that I think about food all the time. It's been a long time but I'm back in my kitchen again cooking up a storm. Winter is upon us and I crave hearty soup. Last week was a batch of Tomato Lentil Soup fortified with bone from a smoked turkey thigh. On the menu this week: pea soup with ham. Not a bad way to spend Saturday afternoon while I lounge around to recover from rigorous training, no?

2009 Off-Season Round Up

With the early onset of skate-able weather in Toronto this year, my training has shifted to outdoor mode earlier than expected. As I have done in previous year, it is now a good time for a review of my 2009 off-season training.

If I can sum up this off-season in one word, it would be "focus". Since we started working together in 2007-2008, coach SZ has a very good idea of my strengths, my weaknesses, and my goals by now. The goal for off-season training was to prepare me for the transition to pro racing this summer. We addressed this goal by several key training components.

Building My Base: I spent the majority of cardio training hours working under my aerobic threshold. That translated to many hours of steady pace skating, riding, and running. With the change in coaching for our club's indoor practices, coach EG's training philosophy meshed well with my program. Skating steady lap times may not be everyone's idea of fun but it was technically simple enough that I was able to take full advantage of indoor practices. For purpose of future records, I can hold mid 13s lap in draft comfortably with occassional dips into high 12s or low 13s. Riding on a stationary bike was once again an important part of winter training. Suffice to say I watched lots of sitcom/reality show reruns, without sound (by choice)! I feel lucky that the boredom of stationary bike does not bother me. Around December, I felt the need to increase my cardio hours in order to lose some winter weight. After discussing with SZ, we added back-to-back hiking/walking/running to my weekend riding sessions. It was a good arrangement because I could extend my workouts without spending more time on that uncomfortable saddle. More importantly though, it was done outdoor. SZ firmly believes in the benefits of outdoor training, both physically and mentally. I am a believer too because now that I am used to fighting the harsh elements of winter, anything less feels like nice weather.

In February, I returned to Miami's The Great EsSkate for the second time. I logged a surprising amount of mileage without feeling fatigue. The only limiting factor was actually foot pain from spending so much time in my speed skates. Despite feeling sluggish for the most part, it was a glimpse into the result of my base training.

Strength and Stability: Plyometrics is another key component of my winter training. Due to my oversea vacation in October, I started plyos a few weeks later than everyone else. However, by carefully avoiding injury, I completed more sessions this winter than any off-seasons in the past. Last year, I never moved past the General Preparation Phase drills but we introduced the Specific Phase drills in January this year. It was tougher in some ways but easier in others. Interestingly enough, I began to see how the plyos drills relate to skating, highlighted by a few aha moments regarding arm swings and weight transfer. A very unexpected discovery this season was how much I enjoyed group plyos sessions with MW and other skaters at my club. I was not keen on the idea at first because of the inconvenience factor of our training facility. However, I thrived in that kind of positive competitive environment. Shortly after I started the Specific Phase, coach SZ introduced me to some stability drills on Bosu ball. They target to strengthen my glute muscles as well as improving my balance. It did not take long before I started reaping the reward of such drills. My balance on skates improved dramatically, especially when gliding on one foot. Just like in seasons past, I did not do weights as part of my training.

Technique: Because of the lesser importance my program placed on indoor practices, I was able to use the Sunday morning practice to work on technique drills without a specific fitness purpose. Although I made the decision to focus on road racing, I still want to improve my crossover because we run club practices on a track. I know that if I want to take full advantage of both indoor and outdoor club practices, I must be able to do crossovers more effectively. This realization led to a whole winter's worth of circle drills. It was off to a rocky start with problems on alignment, edges, push timing, and an ineffective underpush. However, by the end of the season, it started to look half decent. Due to a different focus on practice program, we did not have many chances to work on starts. From the handfuls that we did, I did alright. My reaction to the start signal seemed to be a little quicker than last year and I learned to run a bit more aggressively. Acceleration remains a big weakness this winter. I still have trouble picking up my tempo, especially with corner accelerations. As for straightaway accels, I cannot put in a consistent recovery, especially with my left leg. I will continue to work on this in the summer.

Weight Control: I gained a visible amount of winter weight very quickly early in the off-season. I was not pleased and struggled to lose them for the majority of the season. In the course of doing so, I made use of FitDay, an online diet journal. It was a little tedious to mark down everything I ate but it was also a very effective tool to learn about my eating habits. As it turns out, I eat a reasonably nutritionally balanced diet, perhaps a little weak on vitamin D and iron intake. The bright side of those long hours of weekend cardio training was how much food I could eat after but otherwise, portion control is something I need to pay attention to. I am now close to my racing weight and aim to maintain it.

Based on some of my training data, my own feedback, feedback from training partners, and her own observation, coach SZ is happy with the ground work we've done during this off-season. I must admit, it was very hard work and staying motivated was a challenge at times. I feel fortunate to have a very strong network of support though. When I am in doubt or when my confidence wavers, it is incredibly helpful to talk it out with someone that I trust, someone who believes in me, someone who understands. 2009 will be a very exciting racing season and I know that I am prepared for the challenges ahead.

Return Of Echelon Tower

With coach AA at the helm, our indoor practice last night kicked off with the familiar Echelon Tower drill which we worked on extensively last winter. Sorry to say this but I have no love for echelon on our indoor track. My skating regressed back to its most inefficient form and it did not take long before fatigue set in my left ankle. I was wobbly and edge control was precarious. As much as I appreciate the benefit of this drill (skating in close proximity), I also understand now how it was not doing my technique any good. In another word, I was not technically proficient enough to benefit from this drill in indoor. Last season, this warm up would take up a majority of our floor time and we did that at every practice. My inability to skate with decent technique during this drill meant I was reinforcing poor habits day in and day out. On a more positive note, I actually completed this drill in the pack which is more than I can say on most days last winter. That is definitely a sign of improvement.

Our next drill was something new to me and one which I enjoyed immensely. In groups of three, skaters of similar ability needed to initiate an attack until they lap the pack. Everyone had a chance to initiate an attack but it was just as important for the other two group members to stay alert. My attack was messy at best as I started it at the very same moment coach AA called out "...and now we skate close to the apex". Without even thinking about it, I said "Sorry! Too late now" and forced my way to the front in the most ungraceful manner. Oops. So why exactly did I get all happy about this drill? Well, while our group lapped the pack, we needed to change leads at high speed. I was able to do that seamlessly, getting back into the draft without missing a beat. This skill was something that eluded me for a very long time. To see that I can finally do it effortlessly is a small victory I cherish.

The last portion of practice was relays, as usual. Despite skating with the B group, I still had my share of collisions and excitements. At one point, DR and I were both entering the corner. I was in front, skating a neutral track pattern when out of nowhere, DR rammed into me from my right, skates and all. It was unexpected but luckily I did not lose my balance. Apparently I skated in my best form of the night during the relays...solo, away from the pressure of a pack. I took my time to fully extend my legs, all the while staying low. When I tried to power out of the corners, I was able to increase my tempo without feeling like I was forcing it. I even managed to put in big recoveries down the straights! I certainly was happy to end practice on a high note.