What the death of Michigan cyclists can teach us

Road bikes crash-800x539I’ve waited a few days to think through the meaning of the death and injuries among a group of cyclists in Michigan. By now social media has essentially had its say and will go back to looking for the next emotive tragedy. That’s generally the way of the world these days.

But let’s pause to think about his. The recent incident can teach us something more about incidents like the driver plowing into a group of cyclists in Michigan.

The problem breaks down into four essential categories among both drivers and cyclists. These four categories of people on the road are:

  1. Erratic: People too ignorant, confused, emotionally disturbed or incompetent to frequent their place on the road.
  2. Unintentional: People either distracted, inattentive, detached, inconsiderate or temporarily incapacitated during their time on the road.
  3. Intentional: People in full control but whose perception of their place on the road has been preoccupied through notions of entitlement, power, competitiveness or ownership to the point where they think they are above the law.
  4. Responsible: People in full consideration of their role on the road, who respect the law and who acknowledge the rights of others to use the road as law and etiquette permits.

And there you have it. A simple categorization of people in cars and on bikes.

Erratic by nature

There is something of an algorithm to all this. Erratic drivers and erratic cyclists are clearly a danger to others and to themselves. Whether you’re on a car of a bike and see someone driving erratically, it almost seems beyond belief. “How did they even get their license?” you want to ask.

Erratic behavior is simply part of the human spectrum. The best thing to do in any circumstance, by bike or by car, is to report erratic behavior for the safety of society. Call the police and give a location. Put them on alert if you see a drunk driver or even a cyclist who seems to be riding in an unconscious way.

Dealing with the erratic side of human nature 

We’ve all seen people riding their bikes on busy highways where there is no significant shoulder and they don’t really belong. The fact of the matter is that the law still protects them. Drivers in most states are still required by law to give cyclists a full three feet of margin when passing, and this may require a separation of hazards. It is also advisable to make a call to the police if you see cyclists who are riding in erratic or dangerous ways. 

By contrast, when someone is driving erratically or aggressively, they should be immediately reported to the police with no exception. 

Unintentional dangers

Whether cycling or driving, all of us eventually make mistakes on the road. Blind spots on vehicles can make it difficult to see around the corner or even directly in front of a car or truck at times. While on a bike, it is difficult to check in all four directions in traffic or even when stopped. Sometimes people become inattentive and make poor choices. Driving requires plenty of attention to rule our risk factors such as these.

There are also factors such as texting and driving that are proven to contribute to dangerous driving situations. These are technically “unintentional” driving mistakes, yet they are some of the most serious risks on the road. And no cyclist should be texting and riding. Ever.

Of course, many cyclists unintentionally impede drivers. But here’s the problem: Even cyclists who are obeying the law, riding single file or even in twos where it is legal to do so are perceived by some drivers to be intentionally blocking traffic. This is a problem of perception, not rights. Yes, there are times when cyclists unintentionally

This is a problem of perception, not rights. Yes, there are times when cyclists unintentionally swerve due to wind or inattention. Drivers do need to be cautious about this when approaching a single or group of cyclists. Even a crack in the road or a tarsnake can cause a cyclist to temporarily lose control of their bike.

But when the driver unintentionally swerves or even stops suddenly in the path of a cyclist, mayhem can ensue. And when a driver either erratically or unintentionally plows into a solo cyclist or a group of cyclists, people can injured badly, and even die. We’re still trying to ascertain the nature of the case in the Michigan accident. Was it erratic, unintentional or intentional? That is perhaps for the courts to decide.

Dealing with the potential for unintentional accidents

 

The most important rule for cyclists on the road is to make sure that motorists see and notice them. If a cyclist is not sure if a driver is aware of their presence, it is wise to wave arms and call out reasonable directions. Even a friendly “HELLO!” with the wave of an arm can avert unintentional accidents. 

Drivers can alert cyclists who seem to be drifting or inattentive by giving a short beep on the horn of the car. It’s not always necessary, but sometimes individuals from small groups of riders will drift too far out in a lane for their own safety. Patience is key because there are a lot of things a cyclist has to abide, such as road conditions, deep cracks, glass or other objects that may make them temporarily, unintentionally become an obstacle. 

Intentional confrontations

Angry drivers

The ugly side of all this is intentional confrontations between drivers and cyclists. This happens when either party is acting dominant on the roads. The danger begins when one party feels inconvenienced or threatened by the presence or actions of the other.

Some drivers intentionally buzz cyclists. Others honk long and noisily when approaching from behind. Some will even swerve in front of a group in an act of aggression. And in the worst case scenario, really angry drivers will intentionally use their vehicles to intimidate or actually strike cyclists.  Still others will stop, get out of their vehicles and attempt to start a fight or accost riders.

This is better known as road rage, and it is the worst degree of intentional confrontation.

Arrogant cyclists

By contrast, bands of cyclists can be intentionally ignorant on the roads as well. This is true among some elite cycling groups whose weekly rides get competitive or build to large numbers. When this happens, cyclists are no longer thinking about the rules or the road in many cases. They roll through stop signs even when other traffic is present, or spread out across the entire length of the lane, thus making it impossible for any vehicles to get by.

Even the presence of multiple cyclists in sponsored or organized rides has been perceived as a threat to the community order and laws of the road. Some popular cycling counties in Southwest Wisconsin have considered banning organized rides for these reasons. The aggrieved residents have been observed stalking riders with video to document abuse of the law.

Dealing with intentional confrontations on the road

 

When it comes to confrontations between drivers and cyclists, the clear advantage in aggression and power goes to the person driving a car. The weight and speed of a 2,000 lb. vehicle can easily smash a 17 lb. bike and it’s 170 lb. rider. That’s no contest. 

But that’s the point as well. It is a pretty pathetic character who feels their rights are threatened by the temporary inconvenience of having to share the road with a cyclist or group of cyclists. 

Largely this is a cultural issue. It is a classic clash between perceptions and rights. Cyclists, whether they are adorned in multicolored kits or pedaling along with baggy shorts and a basket on the front of their bike are doing something far different than any person in a car. 

And if that person in a car, van or truck happens to be in a hurry or has emotional issues going on about respecting others or feeling self-respect, the cultural impasse becomes greater every inch of the road they are asked to share. 

Likewise, we must address the sometimes intentional ways that groups of cyclists can take over a road. When intentionally preoccupied, cyclists can be terrible about obeying stop signs or riding with road etiquette in acceptable sized groups. 

So the mutual burden on society is to promote the idea that roads were built for good intentions, not bad. It’s that simple.

Which brings us to the last group of people, the Responsible members of society. 

Responsible Drivers and Cyclists

Let’s get something clear and out on the table right now. Responsible drivers don’t always drive by the letter of the law. There are almost no drivers on our local interstate corridor who obey the 65mph speed limit. Local and regional etiquette dictates how the law is interpreted, and police patrol the highway knowing they cannot possibly pull everyone over who is breaking the law.

The same goes for responsible cycling. Many riders do not come to a full stop at unoccupied stop signs because it is frankly much safer to stay in your pedals, slow a bit, check for traffic and roll on through. This even saves time for drivers as well, who don’t have to wait for a cyclist at a full stop to accelerate all over again. Responsible people communicate via hand signals and responsible cyclists know that an intersection with four cars is not the place where you should expect to be automatically first in line. That’s where you unclip for sure.

The world works fine, and Libertarians, in particular,will agree that too many laws and too much attention to them can be an infringement on reasonable liberties. At least that’s one thing most of us will abide in the Libertarian philosophy. Responsible people know that interpretation of the law as it pertains to specific situations is always part of the picture. Definition of these norms is why we have courts in the first place.

Encouraging responsible driving and cycling

It should be the goal of society to focus on this collaborative approach to citizenship. Getting people who are unintentionally dangerous to pay better attention is the first goal. Getting people who are intentionally dangerous to moderate their emotions is the second goal. And getting everyone to take responsibility for their own place on the road is the ultimate goal. 

As for the erratic drivers and cyclists in this world, evolution may weed some of them out on its own accord. But in the meantime, let’s all look out for these types and report them when possible. It will make the world a better place. 

And by the way, all these principles of erratic, unintentional, intentional and responsible brands of citizens can be applied to our gun laws in America as well. Think about it. 

SEEK JUSTICE. SHOW RESPECT. LOVE LIFE. 

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5 insightful ways to measure success

IMG_3120Endurance sports are widely measured in empiric ways. You have personal records at a specific distance or type of event. But these numbers by themselves do not measure every type of success you can achieve. In fact, numbers can actually be deceiving.

For example, cyclists fortunate enough to tuck into a quick pack in a criterium can get pulled along to an amazing pace. For the same relative effort one might do in a solo ride where you achieve an average pace of 20-22 mph, a rider might find themselves humming along at 24-26 mph in the draft of 10-15 other cyclists.

And that’s fun, but which is a more honest measurement of success? The answer is: both are legitimate.

In order to quantify success, you need to factor in more issues than the raw numbers of pace or time. Running a 33:00 10k on a hot day can take just as much commitment and courage as a 31:30 10K on a fine autumn weekend.

The notion of success can get even more complex in a sport like triathlon. Factors such as water temperature and wind speed certainly determine the outcomes of an emphatically solo sport.

So in order to gauge your success, use these five factors before you call your last effort a success or failure. Rank each one from 1-5 after each racing effort and you’ll have the valuable comparative baseline to prepare you for each new race.

  1. How did you prepare for conditions? Did you think ahead and prepare in the event of adverse weather, wind or temperatures? If you did, that’s already a factor in how you should measure your effort. Simple acts like bringing a thermal cap for the swim, the bike or the run if water or temps outside are cold can keep you in the game. Rate yourself on a scale of 1 to 5 on how well you prepared your gear and equipment for the day of a race.
  2. How did you respond to conditions? The next factor of success is how well you calculated your effort “in the moment” and during the race. If the day turned out much colder or hotter than predicted, what adjustments in pace or strategy did you employ to get the best result?
  3. How did you adhere to your plan? Most athletes have prepared a plan for a race. That might involve anticipated pace in a swim, bike or run. It might even break down into splits or checkpoints. Going out too fast or too slow puts you in a position where you plan is more difficult to implement. Being disciplined and focused on your race day plan is a sign of commitment and confidence in your training and preparation.
  4. How did you respond to competition? While your strategic plan is the foundation of your race effort, it is also important to be ready to respond if pressed by competition. Recognizing opportunities to compete is important if you want to win your age group of any other competitive goal. Testing yourself is why we enter races, and competition pulls you along to better efforts. Taking those risks off the foundation of your competitive plan is often the toughest choice we make. There are times when it is better to stick by your pace plan than be dragged ahead by someone that might not be able to sustain their pace. However, those moments are what make competition so interesting.
  5. Did you compete to achieve or to avoid failure? This may be the harshest question of all. When measuring success, it is hard to admit that the fear of failure might be greater than the desire to achieve. The differences are subtle but building confidence through your training and taking risks that fail are part of growing as an athlete. See, if isn’t a failure if you try too hard and wind up with a seemingly poor effort or even a DNF. That means you’re measuring yourself by the willingness to try. The real measure of success is what you gain from that supposedly failed experience. What did you learn that can be applied to future efforts? Was it your plan that was flawed, or were elements of your preparation or response to the day somehow at fault? Even grand failures can add up to future success if you are honest with yourself about the source of your challenges.

If you use this Success Factors list and rank each one after your races, you might find yourself more informed and feeling positive about your efforts than you might if you simply look at your effort as a comparative number to your personal record.

Factor in aspects of competition such as transitions in triathlon and your overall sense of how you prepared and competed becomes much clearer. There is always room for improvement. But having a clearer sense of what contributed to your success is the key to understanding how that improvement should take place.

TRAIN HARD. COMPETE WELL.

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Racing the bike in a criterium

Bike RacersThe first year I bought a real racing bike ten years ago, I raced in a series of criteriums from June through September. The lessons learned were many. How to ride in a hurtling pack. How to turn without braking. How to draft within inches of the wheel ahead of you. And how to get dropped.

That last one is the inevitable consequence of bike racing. Sooner or later, every rider on earth gets dropped somehow. It happens in a local criterium and it happens in the Tour de France.

The point here is that getting dropped is the natural state of bike racing for all but the most exceptional riders on earth. There is no shame in it really. It’s not always your fault. It can happen because the riders in front of you fail to hold the wheel of the peloton. A gap develops and suddenly you’re riding a mile or two per hour slower than the main pack and pop! you’re off the back. Bridging that gap takes guts and fury. It can be done, but you have to act fast.

All these lessons were fun to learn. Yet when I go bike racing now, there are still lessons to learn. Every time.

Last night I showed up for the Tuesday night criterium races. The crits are “practice” events hosted each week by a cycling club called Athletes By Design based out of Prairie Path Cycles in Batavia and Winfield. There are crit races from Cat 5 to Cat 1 and all points between.

The second race of the evening is essentially a handicap. The Cat 4 and 5 racers get a head start and try to stay ahead of the Cat 1,2,3 racers on the U-shaped mile-long crit course. At either end are hairpin turns.

That means the Cat 4 and 5s get to see their pursuers along the way. It is a scene much like the movie Apocalypto in which the lead character Jaguar Paw attempts to stay ahead of a band of murderous warriors angry that he was able to get away from their death game back at the Aztec colosseum.

Bike Racers too

The fact of the matter is that it all comes down to miles-per-hour. We Cat 4s and 5s thought we were humming along at our 23 mph on average and stayed away for three whole laps. It’s hard to do the mental calculus and know how far you are ahead of the chasers when you’re concentrating on your own pace.

On the third lap I was on the front doing my pull for close to a mile when the band of elite racers roared up and closed around the front of our group like a school of barracuda. The sound of real bike racers in action is definitive and profound. Noise from skinny bike tires at 26 to 30 mph is threatening and pure. Same goes for the whirr of more expensive bikes and rims.

The effects were so sudden it was hard to react. But I dialed it up to what I estimated to be about 26mph (my cyclometer is not yet installed on the new bike) and stayed with the pack for another quarter mile. Then we angled into a persistent crosswind and I was three feet back, barely hanging on, when the acceleration came leading up to the corner. I couldn’t hold.

If you stick your finger in your cheek and pop it out, that would have been an appropriate sound effect. POP! Off the back you go.

That meant the next 15 minutes were spent pedaling because our original group of Cat 4 and 5 racers was blown apart by the sweep of the faster riders. We were cycling detritus at that point. Because for all the riding I’ve done, the ability to hum along at 26 mph is relatively rare. I’ve actually had more success with it in open rides rather than crits, where the stops and starts of racing make it tough to ramp up every time.

My real goal in the crit this week was getting ready for the solo bike effort in the middle of the duathlon this weekend. So the riding I did alone was good practice for the race. I dialed it in and focused on a full pedal stroke and averaged 20.8 for eight miles of racing. That’s a good sign. My goal is to race at 22 mph.

This bike racing stuff is a fun gig, all things told. I rode pretty smart with the original bunch and would have done well with the 4s and 5s had we not been blown apart by the Apocalpyto gang of Cat 1s, 2s and 3s. But you gotta love it. There’s always someone faster out there, and that’s the point of criterium racing. Sometimes you get away from the murderers. Sometimes you don’t. That’s bike racing.

TRAIN HARD. COMPETE WELL.

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Open water confessions

One of the benefits of training for a triathlon with a club is the motivation of shared experiences. Whether you’re an expert able to give advice to a beginning athlete, or someone starting out who is eager to learn, training with a team or group or club can make the experience that much better.

I’ve been associated with a team called Experience Triathlon for several years now. And when I say “associated,” I mean that in the most casual way. For the last year, I’m not even sure my membership has been paid up, and I intend to fix that. But I did go west with the club to train in Arizona this April. It was a grand way to kick off a year of new

Coach-Joe-Evergreen-Tri-2013

Joe LoPresto is Founder, Coach and Director of Experience Triathlon

experiences in which I’m going diving into triathlon more fully.

 

Joe LoPresto is Coach and Founder of Experience Triathlon. The club boasts dozens of athletes completing Ironman and triathlon races in races across the country and even overseas each year. It also directs races in Batavia, Lake Zurich and Naperville every summer.

Joe and his staff have taken people from zero experience to completing Ironman distances. Some of his star athletes compete in USA triathlon and Duathlon nationals as well. But the heart and soul of the club are the many athletes who accomplish their goals at whatever distances they choose.

Open water season

Last night was the first session of open water swimming at Centennial Beach in Naperville, IL. The facility offers a wide expanse of chlorinated water in which to practice open water swimming. Forty or so Experience Triathlon athletes showed up to get in the pool for the first open water session of the season.

The better swimmers all got going on their warmup laps. That was my first instinct as well. My swimming has come a long way, albeit with a break or two. So I swam 200 meters but found myself breathing with difficulty. That first time in the pool in a wetsuit is a different experience than doing laps in an indoor pool. Sure, the buoyancy of the wetsuit is great, but the constriction of the suit around my chest was an odd sensation. I’ve only swum in the thing a couple times.

Newbie confessions

So I drifted over to the newbie side of the open water swim session for some instruction in a more controlled environment. I was not alone. There were 20 of us bobbing in the water together. Many are shooting for their first Sprint or Olympic events this summer. This weekend is the Batavia Triathlon and Duathlon in my hometown. I’m doing the Duathlon to defend my age group title from last year. But then comes the Pleasant Prairie Sprint Triathlon and later the Lake Zurich race, where I may enter the Olympic if the Sprint goes well enough.

 

suzy-lulu-3-low-res1-200x300

Coach Suzy Cerra of Experience Triathlon

We’ll see. There’s still quite a bit of practice in the pool needed to be comfortable in open water. Yet there could not be a better facility in which to test your guns than the Naperville pool. By way of instruction, Coach Suzy Cerra was floating around giving us all guidance on the skills of open water swimming. We sighted for a few laps. Then we swam around her like a buoy. With each new drill my confidence in the pool grew.

 

Always the fundamentals

It’s so easy to abandon your fundamentals when you start any activity in a new environment. You can ride hills in your hometown with aplomb, yet when you face a long climb in the mountains of Arizona you start mashing and kill your quads in half a mile.

Or you can run on the track at 8:30 pace all day, yet when you come out of transition with a line of other athletes that simple pace seems impossible.

The swim segment can be even more manic given the potential to get kicked, dunked or driven off course in the frenzied start. Learning to maintain or regain your rhythm when you get knocked around in the water also takes practice. No one wants to panic, yet anxiety is a common challenge for many open water swimmers.

Relax

Of all the sports in triathlon, relaxation is most key in swimming. You simply can’t breathe well if you’re taking quick or shallow inhalations or forgetting to exhale fully as well. Many of my fellow newbies were talking about that very sensation. You could see it in them during our practice session too.

But Suzy Cerra (who is a wonderful, patient and experienced coach) reminded us that flipping over on your back when tired or anxious is a great way to recover your confidence. It’s not hard to do in a wet suit with all that buoyancy. Frankly it feels a little like the hand of God has got your back, keeping you afloat. Jesus may have walked on the water, but most of us would happily settle for the ability to float in a wetsuit when needed.

So we practiced that too. One by one smiles emerged as we doubled our laps and got better at our open water skills. Humility is a wonderful partner on the path of progress.

Outtakes

 

IMG_1993

Coach Sue Astra (left) with fellow Ironman Wisconsin finisher Lida Bond Kuehn at the Madison Open Water Swim 2015

When the session was over, an accomplished duathlete friend of mine named Bob Jones came over to talk. He’s coached by my fiance Sue Astra and he has made significant progress in improving his swimming as a result. Bob is a fast athlete, and tends to like to do everything fast. So the incremental fundamentals of swimming have in some ways been hard for him to incorporate. We both laughed about our athletic impatience and he confessed, “The first 50 meters today I was like, ‘Whoa, I’m out of breath.’ But then I got back to fundamentals and remembered to rotate my body and it came together again. I’ve just got to remember what I’ve learned.”

 

That’s the secret to open water confessions. Let it all out when you get in the water. Remember not to force the issue. Don’t go too hard at the start. And focus on the fundamentals.

Race day advice

virgin-mary-0405That’s what my fiance Sue Astra was advising another of her swimming students to do. The gal had recently trouble in the opening yards of the swim segment in her first triathlon of the season. “Next time, go out slower than you normally would to start,” she told her. “And find some space to the side if you can. Get some rhythm going and your breathing will come along better.”

It really is about fundamentals. All of this. That takes practice, and a few open water confessions as well. If all else fails, you’ve always got your wetsuit along with the Hand of God and even the Virgin Mary to help you through. That last one might only work if if you’re Catholic. But open water swimming has been known to drive some strange confessions.

TRAIN HARD. COMPETE WELL. GIVE FULLY.

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The secret to love what you’re doing when you run, ride and swim

Motivation is the power source of all performance.

Without motivation, there is no will to work.

Without the will to work, there is no progress.

Without progress, there is no achievement.

And without the potential for achievement, there is no real reason to begin.

So here’s the secret to all motivation. It is love. All people who love what they are doing and who feel loved have found the secret to success.

So how do you tap into the single most motivating force in all athletics, and for that matter, life itself?

HOW TO LOVE YOUR WORK

Secret #1: Loving the challenges

Zach Plank

North Central College runner Zach Plank recently became a double All-American in the 10K and 5K at the Division III national meet held in Waverly, Iowa. Werunandride.com did a profile of Zach in summer 2015.

All great athletes know the secret to loving your work is to work backward from the goal you hope to achieve. That’s where you find reason to love what you are doing.

On that morning when the rain comes down and you don’t feel like going outside for a ride or a run, motivation must come from the context of your goals.

Often your training time is irreplaceable. You schedule it for a particular reason due to time constraint or the rhythm of your training plan.

That means challenges to your schedule are just that: challenges. Plus overcoming challenges in training involves the same sort of will required to overcome challenges during your race or event.

That means you need to learn to love what you’re doing even when it is not comfortable or easy. The very reason you don’t want to go out in the rain; that you’ll get wet on the bike, or have to dodge puddles, be careful on the corners, or get chilled before getting in the water (so long as there is no lightning during all of this) must become the root source of your motivation.

The rewards of this determination can be fantastic. On a morning when my cycling buddies opted out of a bike ride on a rainy Saturday morning, I was already dressed in a rain jacket and ready to go. After they cancelled by text, I rode out into a driving rain and laughed at the absurdly loud sound of water pelting the streets. For 10 miles the rain kept up. Then it stopped. I’d reached the western edge of the storm and paused to peel off my rain jacket. Underneath I was sweaty but not soaked. My feet were wet and my tights were still wet, but over the next 25 miles the sun came out and I dried off quickly in fresh breeze following the storm. That ride felt extra tremendous for having faced a challenge.

And it made me love what I was doing despite the challenges. That’s how it works.

Secret#2: Loving who you are

The Girls

These three gals who trained together last summer all completed their first Ironman Wisconsin in 2015: Lida Bond Kuehn, Suzanne Astra and Andrea Schaal

The second source of motivation that all athletes need is acceptance of who you are. That does not mean a lack of will to improve. Quite the opposite. We are talking about a core acceptance here, one that includes the willingness to work on your flaws.

Because until you accept your flaws and learn to love and acknowledge their existence, you cannot really identify the areas in which you need to progress.

This is perhaps the most difficult of all concepts to comprehend for many athletes. Because when you look around at your competition and see the people who beat you in races it can seem like those athletes do not suffer the same weaknesses as you. And that’s true. But here’s a fact: they have different weaknesses because they’re different people. They face challenges just like you.

So the trick to improvement and loving who you are is to develop that deep understanding of your weaknesses and to love yourself for the strengths you do have. And then go to work on those weaknesses. Learn persistence and enjoy the love of seeing progress in those areas of weakness.

There is no better feeling in the world than overcoming your own flaws in some way. It’s true on a personal basis and it is also true in your relationships with others. Loving who you are is always a matter of acknowledging your weaknesses so that you know how to work on them. Those who love you will feel even greater love toward you for that honesty and care.

Secret #3: Loving to suffer

The will to win is not always a pretty thing. It can drive athletes to extremes and create an unhealthy obsession with beating others at the sport in which you choose to excel. So let’s face facts: when you love to win or set out to get a personal best or achieve some goal, it’s seldom easy.

Evan Running

My son Evan Cudworth completed his fundraising Half Marathon to raise money for the organization Back On My Feet. The race included snow, sleet, hail and rain in 37-degree temperatures in Cleveland.

Because when you’re in the last mile of a 10k, or finishing the final leg of a triathlon, the desire to quit or slow down can be pretty strong. So you have to want to overcome that pain and fatigue or you don’t get the job done. It’s a harsh reality, but it’s not impossible to surpass.

Our college cross country team had a saying that helped us through those closing miles when it hurt really bad to stick with the pace. “It’s only temporary…” we’d say. And it worked.

Because most pain associated with endurance sports is only temporary. If you’re otherwise healthy and not fighting actual injury or other chronic issues, the discomfort goes away when you complete the race or training you set out to do.

And those two things go together. You must teach yourself to learn to suffer during training so that when you encounter those feelings in a race they do not make you panic or want to give up. We called it “callousing the body.” Just like that callous on your big toe that keeps you from getting blisters from your shoes. You callous yourself from pain and fatigue by training hard enough (and harder than you think sometimes) to make the racing experience seem easier.

#Secret #4: Loving the source of your inspiration

CherylStrayedphoto1

Author Cheryl Strayed documented her personal journey during a very long hike up the Pacific Crest Trail and learned to love herself in the process. She has proven to be an inspiration to many through her honesty and example of confronting her own flaws and fears along the way.

There are many examples in history and religion where people suffered for their cause and achieved great things. One thinks of Nelson Mandela in prison all those years, contemplating the goal of civil rights for all in South Africa. He could have come out of that experience bitter and angry. Instead, he turned his liberation into triumph.

 

The same held true for activists such as Martin Luther King, Jr. and Ghandi, Mother Teresa and yes, even Gloria Steinem. Some aspects of their achievements were controversial to some, yet they stuck by their vision to change the world for better.

It may not feel like you’re changing the world by going out to train each day. And when you finish in the middle of the pack at a major triathlon, it can feel like you’re invisible even after you’ve heard your name called out by the announcer. But guess what? By loving what you’re doing and doing it to the best of your ability, you are changing the world for the better too. By setting an example for yourself. By setting an example for your family or friends. Your work and achievement produce results. You can become healthier and relieve stress from the pressures of the world, which can be so unloving and intense.

But guess what? By loving what you’re doing and doing it to the best of your ability, you are changing the world for the better too. By setting an example for yourself. By setting an example for your family or friends. Your work and achievement produce results. You can become healthier and relieve stress from the pressures of the world, which can be so unloving and intense.

The secret to loving what you’re doing when you run, ride and swim is to let yourself love and be loved in return. You will come to believe in yourself and the force of love in the universe in the process. And that’s the most powerful motivating force of all.

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On Southern climes

Pool tools

We were up today before dawn to get ready for my trip to the airport. That meant the pool equipment that looked so happy under the Florida sun took on a dark and sinister cast. Even the frogs that had been singing the morning before sat silently in the palms. Everything seemed sad that vacation was over. Or so it seemed.

Yet the trip home from Tampa went so smoothly I was tempted to think traveling had actually gotten easier of late. Tales of nightmare lines at the TSA check-ins were everywhere. That was not my experience. On the flight down to Tampa, my digital boarding pass even offered TSAPre status that put me through the process even easier. How that happened I do not know. But it was faster.

Florida joys

Looking UpOur week in Tampa was wonderful, capped by that wonderful run yesterday morning on the Starkey Wilderness Trail. When we got back to the parking lot we heard the chatter and laughter of a running group echoing beneath the steel shelter next to the bathrooms.

That made me think about what it might be like to move down here and actually live in Southern climes. During our run that morning we’d seen so many of these same runners out on their loops. They looked just like our assortment of running, cycling and triathlete friends back home. In other words, they were young and old, fit and fat. Just doing their running thing before gathering back at the picnic tables for camaraderie. Like runners do.

There were also a number of cyclists and triathletes doing their bike mileage out on the trail. This led Sue and I to discuss the merits of living down there in Florida. “You could train all year,” she said. “And acclimate. Then you could go race anywhere in the country.”

Hmmm. Sounds tempting, does it not?

Reverse psychology

Some triathlon friends this year did the reverse. They trained up north all winter for a Half Ironman, then flew down for a triathlon in Florida . They did well, especially given the supposed difficulty of putting in big mileage in colder weather.

But is it really that difficult or any harder to train up north as opposed to down south? Personally, I love running in cold weather. After the first couple miles when your hands warm up, cold temps are hardly noticeable. Some days you wait until the temps warm a bit before going for a longer run. You learn the ropes and make the best of the weather you have. Sure, there’s snow, wind and ice to contend with as well. So let’s not be naive. It’s not always easy to live and train “up north.”

The Southwest

Cold northern weather makes it tempting to consider moving to a place like Tucson, Arizona, where the mountains beckon for long climbs in southern climes. Okay, we all know the desert winds can get fierce. And in summer, the heat in Tucson or in Phoenix (or for that matter in Australia, Africa or any other place known for a hot clime) can kill you at 2:00 in the afternoon. Athletes who live and train in these places learn how to deal with the heat. They typically get their workouts in early.

There are other considerations to moving to new locations as well. Life can interrupt the best of plans.  While in Florida I met a 73-year-young guy named John down who lived in New Port Richey. He moved there a few years back. Four years ago he lost his wife to a sudden onset of brain cancer after she had just been advised by doctors that she had officially survived ovarian cancer. After 19 years they told her she was “cancer free” and no longer needed to come for checkups. Then the brain cancer struck and she was gone in eleven months. Her health had gone suddenly south.

Yet John keeps himself active these days running 3-4 times a week and cycling the other days. He does adventure races as well as triathlons. “I usually win my age group because there aren’t many of us,” he chuckled. “But I had to laugh at the results of one race. They said I was second even when there was only one entry. They said they didn’t know how that even happened.”

Southern states of mind

Florida RoadIt proves that so many of us operate in time-out-of-mind fashion. We place ourselves somewhere and make it work. Yet we still long for other places, better races and friendlier faces.

If that drive is strong enough, many people shake off the snow and cold and head South. Expatriated northerners migrate to Arizona or Florida seeking a whole new life only to arrive and find the new life contains so many of the same elements as the old life, just in a new climate. There are still relationships to consider, bills to pay and loneliness to bear if life’s circumstances have changed for reasons outside your control.

But the allure remains. Florida is indeed a beautiful place if you know where to look, and the warm climate is its principal draw for millions of Snowbirds and Retirees. Yet the state is also the repository (depository?) for millions of people who can’t seem to slide any lower off the map. Homelessness is common, as well as people of a seemingly common gender bearing a peculiar kind of zaftig shape one can only call the Florida Physique. They may not be hardy or healthy, but as long as they can get out of the sun and into the shade, grab a bite to eat now and then and scrounge up a few (or many) drinks, they survive to see another day. At least they know they won’t freeze to death in Florida.

And isn’t it amazing in a state where so many people claim to love Jesus with signs, tee shirts and hats, there are so many poor and homeless characters wandering around?

Chryslers and Lawyers

There is one other thing all Floridians seem to have in common. There are many godawful drivers in every city and on every street you find them. We witnessed people drifting their vehicles across three whole lanes of traffic. And bad driving was not categorized according to  wealth, privilege or poverty either. Bad driving was as true with beater Chryslers as it was with newly shining Chrysler 300s. People in Florida simply suck at driving.

This ugly problem is perhaps reflected in hundreds of billboards advertising lawyers promising “aggressive services” to win that lawsuit and gain those rewards for “personal injury.”

So the innocence of the place and its Sunshine State reputation wears off rather quickly, usually after six or seven hours or so, to be honest. The litigious climate in Florida is enough to make one think that the best way to make a good living down there would be to steer your $5000 tri-bike straight into traffic and hope the physical damage to your person isn’t that severe. Just make sure to do the deed under one of those billboards for the injury lawyers. And when the “offending” driver jumps out of their vehicle to scream at you for getting in their way, simply point up at the sign and say, “My lawyer will be calling you!”

Money for nothing

Injury lawWhen one of those aggressive Sunshine State lawyers gets done with your case you can live high on the hog the rest of your life. Buy yourself that new Specialized Shiv. Invest in several pairs of Saucony ISO Triumphs as a symbol of your newly earned decadence and buy some Speedo swim goggles with miniature windshield wipers on them if you like.

The year in review

We exaggerate of course. Most of us still have to earn a living no matter what Southern clime we choose. But if you figure out the whole money thing and do move South to where you can train year-round, remember that the mind and body do eventually need a rest. I predict you’ll train your butt off for eleven months of the year, then get a longing for cold snow and warm holiday lights in the darkness of night. Then you’ll grab a late flight and show up at the house of friend or family eager to share in turkey, potatoes, stuffing, pie and cognac. You’ll put on seven pounds in three days and feel as bloated as a Florida manatee after it washes up on shore after a power boat strike.

And that means starting all over training with a life buoy around your middle come January. You can take a Northern soul South all you like, but you can’t shirk the fact that a layer of fat will sooner or later come home to roost, usually around the area we call Tampa-St. Petersberg. But watch out for Orlando as well.

 

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The real Florida shines through

Yesterday’s blog was a bit of a complaint about the crazed zoning here in Florida. So we took the antidote today by going for a run in Starkey Wilderness Park east of New Port Richey.

RunSue had a scheduled 1-hour run, but I had run an hour in the heat yesterday and wanted to birdwatch as well. So I packed my binoculars in a backpack and jogged with her for two miles into the woods. While she continued running toward the sun, I slowed to walk and jogged as opportunities to see and hear birds or other creatures came along.

As if on cue, an armadillo popped out of the scrub and sat there looking me in his (or her) armadillo way. But the photo opp was not that inspiring because he was huddled next to a set of gas lines that otherwise would have gone unnoticed.

Sue disappeared up the trail into the rising sun. The woods are beautifully Floridian in Starkey Wilderness, tall pines with low slung palms on the forest floor. The croaking calls of limpkins emerged from the wetlands along the forest floor. Frogs called from the palms Sue Runningand a white-tailed kite flew overhead. The small birds got active too. White-eyed vireos and tufted titmouse.

Meanwhile, the trail got busy with runners and cyclists galore. The trail is flat like most of Florida, but the trail is smooth. Triathletes and road cyclists along hummed along through the woods. I picked up jogging again and reached two miles out. That’s where I decided to wait for Sue to come back.

Exactly why I need these natural connections I have never known. But from the time I was a child the woods and waters of this Sunrise woodsworld have called me, and I come listen. I’m no longer rabid about it like I once was, but I still love seeing and hearing birds in different environments. I take just as much joy observing a white-eyed vireo singing in the Spanish moss as I do when watching the same species, with a slightly different song inflection, singing in the berry bushes of Illinois. It gives me context to feel these subtle differences, to know I’m in a unique and wild place.

The combination run and bird hike was about my speed. My small set of Vortex binoculars was easy enough to carry inside by backpack buffered by a shirt in the event that mosquitoes were a problem. But it shocked me there were no mosquitoes at all. No insects in fact, were a problem. I could walk wetlandsalong listening to the croaking creaking cricketing calls of Virginia rails singing from the black water swamps on both sides of the trail.

Sue arrived back in good stead, accompanied by a pack of chatty runners. We let them pass us by and trotted the last two miles back to the parking lot. But we both really needed a bathroom and I ran ahead because I really, really needed a bathroom.

And once we’d both taken care of that business, we went to find our car on the mile-long loop around the park edge. There we met a woman with her American bulldogs and a pair of Pomeranians. They gave us a nice greeting, and the dogs were so well-behaved I could not resist Dogsbending down into Dogland to get some doghugs.

Often you go for one experience and wind up with a bonus of some sort. That’s what I’ve always loved about running and riding. Getting out into the wilderness for a run is just the best.

And the day was just beginning.

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The long unwinding road

Florida RoadIt’s a 2.5 hour flight from Chicago to Tampa. Far shorter than the drive through Kentucky and all parts in between. My fiance and her family drove the distance. I waited until Wednesday to fly. That’s called the Rosie Ruiz. Look it up.

It rained so hard and the lightning was so perilous the airport closed down the tarmac where incoming were forced to sit lonely and forlorn until our baggage could be rescued from the guts of the aircraft.

Such are the vagaries of the Sunshine State, where promises of eternal sunshine are often met with vicious rains that rise in a constant cycle of humidity and sun. The process will only stop when Atlantic Ocean and the Gulf of Mexico decide the gig’s up and cover the state with rising seawater. Already the Mayor of Miami is in a state of panic about that pending event, and Tampa can’t be too comfortable either.

Until then, Florida seems uncomfortably content to serve as the main haven for millions of retirees and the likes of former pro wrestling star Hulk Hogan, who strolls around Clearwater on hot days hoping no one is looking for a fake fight anymore.

Hulk Hogan CloseupThe Hulkster can relax. He fits right in with Surf Life clutter that includes the worst commercial zoning practices invented by the human race. Drive any main strip in Florida and you’ll find what amounts to a low-slung apocalypse of retail and service businesses. The mind grows easily confused in such circumstances. Drive-through liposuction centers give way to Adult Bookstores selling crab cakes and fireworks. It’s all an ugly mix of human enterprise framed by an angry background of thunderheads in the distance.

With all that crazed commerce going on, you simply don’t go running or riding along the commercial strips. Fortunately, there is a long, straight strip of bike trail east of Tampa-St. Petersberg. Cyclists and runners alike funnel themselves onto this safe passage that runs 50 miles up to some other Florida city along the state highway. It is the long unwinding road of which Paul McCartney never sings because it is not so much romantic as it is practical and safe. And those are its virtues. A straight, long vacation from reality. Sometimes we take our joys where we can find them.

Sure, there are bike lanes along some of the main roads. Most glimmer with broken glass and torn up soda cans. So you ride at your own risk.

Middle of the road

Wanting to avoid such detritus and disturbance during our fartlek run, my fiance Sue and I decided to seek refuge on a middle school track in New Port Richey. We walked in the back gate after her sister dropped us off and found a gym class starting a soccer game. Two teachers gave us the evil eye and we asked politely: “Is it okay if we run?”

“You need to check in at the office,” they both told us.

We walked between the concrete brick wall and found a janitor who ushered us to the office. The woman behind the desk looked at us incredulously. “How did you get on campus?” she demanded to know.

“We walked in by the track,” we admitted.

This fact appeared to astound her. “No one is allowed on campus when school is in session,” she said in a statement of breathless fury. “You need to go out the front door,” she pointed.

So we left as instructed, and jogged a mile over to the rec center where her sister was doing a weight workout. We dumped our stuff inside and did a fartlek workout on the half mile loop around the building. It turned out to be a quite charming way to spend an hour.

Back to the future

Sisters at Sunset.jpgOn the drive back to our rental house I tried to pick our the real Florida peeking out between the retail chaos the state seems to adore. There were lines of palm trees and pine plantations. A Parula warbler sang from the tree next to our pools. Fish crows and boat-tailed grackles argued over palm fruits. And come evening we drove to Green Key Preserve to watch the sun set. Beneath the boardwalk, a herd of crabs was wandering over the mangrove and palm little. A Tricolored heron fished near shore. The sun sank in its westerly way and we all smacked n0-see-ums until it was time to go home.

On the path back along the boardwalk a pair of young women approached. One wore a cat costume and the other, only body paint over her tiny breasts. The girls appeared to be just past legal age for such costumes, whatever that might be. Florida is full of such surprises.

And why not?The female mannequins at the Clearwater surf shop had breasts the size of watermelons. Whether this was an ad for the swimsuit that adorned them or the breast enhancement required to achieve such proportions was never explained. Half the state at any moment in time is basically naked except for strips of thin material covering genitals, nipples and nuts. The human buttock is now legal for full display and really, why not? The ocean is eternally patient and cares not what we wear while wading in its salty murk. The human bloodstream is similar in salt content to that of the Gulf. If you go for a run and work up a salty sweat, the trip into the equally salty water is not even a transition. You trade sweat for saltwater in Florida, and all is good.

Natural states

AnolePerhaps that is why so many people feel at home in Florida. Surrounded by ocean on all side but one, Florida is a geological anomaly, flat and not very high above sea level. The Everglades used to be one wide, shallow river delivering rains froms interior to the sea. Hurricanes occasionally rip across the state leveling trees and houses alike. It seems as if nature is perpetually trying to cleanse the state.

Yet there are those who belong here. Who live here. Who evolved here in concert with wave and wind and weather. Sit still and you’ll be greeted by a species of lizard called the green anole, which are native to the Florida landscape, and give it character. Here’s how Floridiannature.com describes the Green Anole

“The green anole is by far the most common anole in the state of Florida. Sometimes called chameleons, these anoles change from green to brown to blend into the environment. Although the green anole is the only anole species native to the U.S., several other species have been introduced in Florida and are expanding their ranges northward. Green Anoles are generally arboreal (living in trees) but can be found almost anywhere. Anoles are commonly found in suburban or even urban areas and can often be seen perched on fences and rooftops. Green Anoles are active by day in warm weather and often bask in vegetation, occasionally charging away from a basking spot to grab and inset or chase off a rival anole. During cool weather anoles are often found hiding under tree bark, shingles, or in rotten logs. Sometimes many anoles can be found taking refuge in one spot. Green Anoles eat a wide variety of insects, spiders, and other invertebrates. 

Florida SkyThere’s one fact about the anole this description does not address specifically. Anoles are cold-blooded. That means they love hot weather, bask in the sun for energy and thrive on days when people who run and ride are forced inside to avoid sweating to death. It’s fascinating to realize how opposite the anole is from a human being. We assume that we own and rule this place called Florida. Yet we can swim and run and ride and never be as well-adapted, agile and evolved as a simply little green anole.

That should make you think. And if it doesn’t, go out and sit in the Florida sun a little longer. Then consider who really owsn the place. The answer is hot and surreal.

 

 

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This is your moment

Yesterday while having dental work done, it occurred to me how few people in this world actually live and work in the moment.

So let me describe the scene yesterday. The dentist I visit is a wonderful Muslim woman with great taste in music. She has her iPhone playlist going all the time and it might as well be my playlist. Every single song I’ve heard on Sirius XM The Loft, or The Spectrum or some other recent source. She is facile and communicative.

Her dental assistant was standing in for another woman who is pregnant and about to deliver. So the two of them collaborated over me, discussing tools and methods. There was genuine learning and cooperation being exchanged. They were fascinated by a new tool that was used to set the composite in new crown. The light tool had a couple new features on it. It was interesting to hear them work through that process.

It took two hours to complete the work. Some dental work by a prior dentist had broken off down by the gum line. They cleaned all that up and went through the work to create a new bite and fashion a new tooth.

They were working in the moment. And I admired their work.

The world we live in

IMG_0713Most of us in this world do not work like that. The results of our labors are typically deferred somehow. In the field of marketing where I work, you can sometimes wait weeks for your work to appear on a new website, or for results to come in from your A/B email testing.

At other times, the effects are more immediate. Sometimes I get to be on-site in marketing or public relations efforts where you see and meet customers. It’s a valuable experience.

Yet so many of us work in this virtual world where the people with whom we’re trying to connect are remote or distant. Even our social lives are tests of connection. Facebook. Twitter. Instagram. On and on. You see the pain of this disconnect when people post pleading messages on their Facebook pages. You’ve likely seen them…”This is a test to see who reads my posts?” they typically begin…

Living in the moment

LegsYet there’s one place in this world where people really do live in the moment. When we run, ride or swim, there is a direct connection with the world. We can feel our footsteps. Hear our breathing. Witness the roll of tires on road. Feel the water.

Yet there are also times when I’ll be riding along on my bike at 20 mph and look up to watch what feels like a dream. It’s hard to collect even a moment’s tangible connection in those moments. Perhaps that’s a good thing. Or perhaps not.

That is the challenge. The irreversibility of time is a reality. It’s an existential truth. Our minds still float around this world inside our heads. We live and breathe and die this way. So the fact of our activities in endurance sports is an important connection It’s a sign that we are both engaging with the world in real time and at the same time, creating living memories. The verbal exchanges we have with our partners or friends during this process is vital to our sense of meaning. Yet so is not talking. We revel in the rap of footsteps as we run. The whirr of tires on

So the fact of our activities in endurance sports is an important connection. It’s a sign that we are both engaging with the world in real time and at the same time, creating living memories. The verbal exchanges we have with our partners or friends during this process is vital to our sense of meaning. Yet so is not talking. We revel in the rap of footsteps as we run. The whirr of tires on tarmac, and the temporary shiver of fear when crossing tarsnakes on a hot day. The roar of bubbles in our ears and the exhalation of even more bubbles as we breathe. These are your moments.

Higher awareness

And when you compete, these sensations are enhanced and heightened. This is the day for which you’ve trained. The world around you becomes a fauvism of things you’ll pass and people you see. Friends break through with cheering voices. Your Sherpa with your bag of gear meets and cheers you along the way. This is your moment.

CHRIS Running Intervals 1When the event is done and you wind down from the pressing fatigue and breathlessness of hard effort, your mind takes on a different chemical makeup. This is true in both training and racing. Our minds crave this kind of engagement. It strokes away depression and anxiety even while it challenges our ability to tolerate physical and even emotional pain. This is the yin and yang of everyday existence, compressed. This is your moment.

And when you achieve your goal, there is no better satisfaction than finishing. Even when you miss your goal, you have gone out and tried. And that’s a might better than those who never do.

So we seek these experiences because they are real. And despite all the fakery alive in the world today, and false people telling you they have your back over this or that political cause, there is no substitute for going out there and finding out what feels real on your own. This is your moment. Live it well.

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Sometimes it’s as simple as knowing what you want

lauren-jackson-lauren-jackson-spinning-a-basketball-1At the age of ten years old, I was determined to learn the art of spinning a basketball on my finger. My hero was Pistol Pete Maravich and I wanted to do everything he could do. So I spent a few hours experimenting how to get the ball up and spinning. At first, it would teeter and fall off right away. But within a couple hours, there was progress.

My fingertip was sore from all that practice. But the next day I tried again. And the next. On the fourth day the ball was staying up there as long as it was spinning rapidly enough. Then it would slow and fall off.

The next skill to learn was how to keep the ball spinning. That took additional practice. After about a week it was possible to keep the ball spinning for as long as I liked.

People marveled at the trick. Most had only seen it on the Harlem Globetrotters broadcasts on ABC’s Wide World of Sports. Granted, spinning a basketball on your finger isn’t really that useful a trick. It doesn’t help you play better basketball. But it does show a certain familiarity with the feel for the basketball.

That two-week period was a critical learning insight for me. Spinning the basketball on my finger was something I really wanted to do. I’d set my mind to doing it and worked on my own to accomplish it.

That type of persistence is critical in all aspects of life. When running entered my life in seventh grade I was able to run two miles in 12:00 on a cinder track. But that was done on sheer will and basic talent. I wanted to do it, but did not do any preparation other than tying on my Red Ball Jets.

By 8th grade in track, the lessons came harder. Other runners with as much talent could beat me. The improvement from training to keep up did not come easy. I can specifically recall a taut battle with a tough kid from a city school. The harder I ran, the harder he fought back.

Freshman year, I went out for cross country and learned how much I loved to run and compete. Doing well in running was something that I really, really wanted. The guys with whom I ran seemed to feel the same way. We had a coach that encouraged us all, and life in that realm was pretty simple. We set goals and worked to reach them. We won the sophomore conference meet and the future beckoned. We wanted to win the Varsity Conference meet the next year, and we did it.

No matter when your running career starts, in your teens in your 40s or 50s, you’ll encounter moments like these. Sometimes goals fall into your lap and sometimes they seem to just appear from the back of your head. Somehow a thought comes to you and you say to yourself, “I want to do that.”

It might be a 5K or it might be an Ironman. Obviously, those are two very different ventures. But the process of deciding that you want to do something is surprisingly simple. It becomes part of your personality. You want it. You work for it. You get advice on how to do things better. Perhaps you even hire a coach. Because you want this thing. You want to make it happen.

Understand that it’s also easy to overcomplicate the process. It’s possible to get too much advice or get so used to getting advice that you cease thinking for yourself. That idea of “wanting” something suddenly seems far away. Don’t worry. We’ve all been there. It’s inevitable. It’s part of being an athlete.

During my college years, I got confused in the head about running. These days I know the reasons why. We actually were training too fast and hard during the winter months. But peer pressure was such that my complaints (a mistake, grant you) got me nothing but criticism. So my roommate wisely told me, “Cud, you just need to shut up and run.”

And it worked. That advice simplified things enough that my painful autumn turned into a productive spring. I was able to determine what I wanted by eliminating all the complaint about… what I did not want. I found a group within our group with which to train and blocked out the rest. I knew what I wanted then.

For these reasons, we should not be surprised sometimes even top level athletes don’t seem all that literate about their achievements. The focus necessary to achieve success in sports is all-consuming. Putting that process into words is often impossible.

When you see an exhausted rider at the end of a mountain stage at the Tour de France, and a microphone is shoved into their face after 120 miles of all-out riding and climbing that would kill the average person, it should not be a surprise they don’t have much to say.

They’ve already said a ton in what they’ve just done. They wanted it. They wanted to ride the Tour so badly they trained 10,000 miles to prepare for the 2000 miles they’re engaged in riding. They want it despite cold winter rides and crashes in races that don’t seem to matter in the bowels of the Spring Classics. Yet they get up and ride again, often with road rash and blood on their bodies. Because they want it. Like no one else you’ll likely ever meet.

Yes, the same applies to running and swimming and triathlon racing too. All those athletes––and you too, work hard to do what they do. And sometimes success is as simple as knowing what you want. That’s what gets you out the door. And that’s what gets you to the finish line.

Go for it.

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