If you want to eat more chocolate then act a little more European

Chocolate Traffic LightWe like to think our cravings can all be broken down into statistics and neat graphs to help us explain the near addiction to foods such as chocolate. Consider this attempt by The American Journal of Clinical Nutrition to sum up American chocolate consumption (bold and italic highlights by the author): 

“Although consumed in some form since at least 460 AD, cacao (Theobroma cacao) was not used in confectionery until the 19th century when the cocoa press was invented. Per capita consumption of chocolate confectionery in the United States is moderate (approximately 4.6-4.8 kg/y) compared with that of many northern European countries (approximately 7-10 kg/y). Eleven percent of the US population reported consuming chocolate candy on > or = 1 of the 3 days of recorded food intake in the US Department of Agriculture Nationwide Food Consumption Survey 1987-1988; < 1.0% consumed chocolate every day. The Western region of the United States contained the highest proportion of chocolate consumers. More whites than other racial groups were consumers. Chocolate was consumed by more people in the winter than in other seasons and more was consumed at snacks than at meals. The mean amount of chocolate consumed was approximately 30-90 g/d, depending on sex and age group. Chocolate candy was only a minor contributor (0.7-3.4%) to the overall dietary intake of total energy, fat, saturated fatty acids, and stearic acid.”

Well, is that all very interesting. Despite the fact that Americans are supposedly one of the fattest nations of people on earth (1 in 3 Americans are obese) we eat about 3kg less chocolate per year than most northern European countries on average.

But here’s the rub as to why Europeans are thinner and can afford to eat more chocolate without getting fat. They exercise more by walking. They eat smaller food portions. They also have fewer elevators. In other words, even in apparently passive modes, Europeans are more active. Which justifies an additional 3kg of chocolate per day.

You could be positively European in your dietary habits and enjoy the amount of chocolate you really love to consume if you do more than walk, climb steps and eat smaller food portions. Why, if you train hours and hours to run marathons or half marathons or do triathlons, you must consume calories in order to keep up with your nutritional needs. And chocolate won’t hurt you. Some even say dark chocolate helps clear your arteries like red wine. And those two do go together.

IMG_3074So buy yourself a workout kit from Italia or Germania or Great Britain kit and have at it people. Bring out your inner European and turn that chocolate STOP sign into a green light for some really fine chocolate.

Just steer clear of that grainy American chocolate junk that comes in bars or wrappers. Find yourself some handmade chocolate by a local confectioner. You’ll find that the quality gap is equivalent to the difference between wax and honey. Enjoy yourself.

And remember, Valentine’s Day is coming.

Faire fondre du chocolat et de l’étaler sur le corps de la personne que vous aimez, puis le manger off. Il vous rendra heureux. Non?

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A little bit crazy and somewhat hobbled, but much the better for it

Gathering all my bright green stuff for the Sno Fun Run. To be seen.

Gathering all my bright green stuff for the Sno Fun Run. To be seen.

Friday night we gathered at a friend’s house after dinner out with margaritas and food slathered in mole sauce. It turned out that both sets of friends were headed up to Lake Geneva, Wisconsin for a crazy little event called the Sno Fun Run.

Neither one of us was super convinced we should go. But when Saturday morning rolled around we had a good discussion about the need to Get Out of Dodge and it resulted in a few more phone calls to find out if the dog could be watched and one of the kids, too, and off we went.

The road to Lake Geneva is paved with memories for me. There have been many such trips to ski, run and ride up there over the years. One of our favorite summer jaunts is to ride from St. Charles up to Fontana for a 70-miler followed by some swimming in the lake and some excellent chow at Chucks, an open-faced bar right next to the water in Fontana.

The start of the Sno Fun Run

The start of the Sno Fun Run

This time we were headed to the Grand Geneva resort. The property once served as the domain of the Playboy Club in southeastern Wisconsin. There are even provocative sculptures out on the golf course that make some suggestion of wanton sex and yet, you can’t quite tell what they are.

That’s the general feeling of southern Wisconsin, where engaging in sex indoors and out and getting a little crazy is actually an official state sport. In fact if there weren’t laws against public nudity, it is a fairly sure bet there would be Wisconsinites and Flatlanders humping like badgers on every level piece of land and farm fence from Beloit to Eagle River. It’s just what they do up there.

So that means the rules shift slightly when you cross the border from Illinois to the Badger State. The supposedly staid state of Wisconsin is actually rife with swingers if you make a study of it. Take the Don Q Inn in Dodgeville, for example. Every room is a different “theme” in that extremely cheesy Wisconsin way in which veneer serves as a public art form. That’s the entire premise of the House On the Rock, which is basically a gigantic Love Shack for the crazy “architect” of it all. That place has carpeted walls and secret grottos where one of the state’s original swingers go laid by showing off his weird collections of artifacts. The women who fell for that must have had insane experiences and really bad dreams later on.

Our posse dressed for action in 16 degree weather with a wind chill below zero.

Our posse dressed for action in 16 degree weather with a wind chill below zero.

So you have to be ready for anything when you see the sign that says Welcome to Wisconsin. And sure enough, the Sno Fun race was a mix of odd costumes and pink bunny ears and Hugh Hefner shiny bedroom jackets. When it was all said and done and everyone had traipsed five miles on extremely snow roads the massive entourage of 1000 people wolfed down shots of this and that and convened in a big ballroom for an afternoon and evening of happy debauchery.

Of course this idiot was a bit slowed by the fact that during the run it was my very poor decision to pretend I was a steeplechaser again. I hurdled a tall orange traffic cone and wound up with an acute knee sprain. It didn’t stop me during the run, but I knew something stupid had just happened. It would hurt later.

It's as important to keep pace with the party as it is when you're racing on the road.

It’s as important to keep pace with the party as it is when you’re racing on the road.

Which is precisely why I downed four shots immediately after the race. Then it was time for some dark beer in multiple phases. We danced and dressed up and generally enjoyed being free of life’s routine.

In our midst roamed some women in black bikinis and tall Fuck Me shoes. Both girls were so comfortable in their skin they became part of the scenery. Of course runners rather admire such nakedness, especially for the sake of nakedness. Most of us willingly change clothes in front of others or drop our drawers to take action when nature calls. Even our daily clothing choices while on the run are basically skin over skin. There are no secrets out there. Your butt is your butt and everything after just goes with the flow. Tight is right because it is aerodynamic. That holds true whether you’re on the road or in the bedroom.

My iPhone captured the glory of this pic lying on the photo table.

My iPhone captured the glory of this pic lying on the photo table.

But the dude who stripped to his Speedos or black shorts for a photo with the “bunnies” did seem to breach some sort of social etiquette. Not sure what that means other than it looked like he was trying a little too hard. That’s the strange thing with an atmosphere of public drunkenness and happy celebrations of sex. You want to enjoy it with some form of discretion. That’s the American way, you see. It’s why sex is all over the airwaves and is used to sell products. We’re all voyeurs but it is still considered important not to be a wanton consumer. It’s one of the tarsnakes of partying. Have fun but not too much fun lest you crash into your own crazed self image. This is especially true in the age of social media.

Still the dance contest was an interesting little tour de force in twerking and jerking bodies. The women’s contest featured a graduated prize system in which larger and larger sausages were handed out to the women who were judged to have been the best dancers each round. Frankly the best dancer got eliminated because costumes also seemed to have played a role in the dance contest. The irresistibly coy girl in a black flouncy tutu, pink hair and a glimpse of ass in tights seemed to get a pass despite the fact that she could not dance for shit. One trick pony. But her trick worked fine. She made it to the final round.

The guy’s contest came down to a guy with a bald head and a fit stud that everyone in the room agreed was gay because he was TOO buff and TOO together in his black outfit with LED blinking lights and not a trace of fat on his body. The women screamed for him each time but the judges awarded the price to the slightly better dancer. Mr. LED won the Most Attractive consolation prize. He likely could have had his choice of spectators by the time it was all said and done. And that was all good.

My babe in her party getup.

My babe in her party getup.

As a former winner of many dance contests over the years it was tough to stand aside and watch all this. As with my running, it is now my contentment to mix with the crowd and be a happy observer. Still, the hilarity of life catches up with you somehow. Late in the evening my girlfriend checked the race results and discovered I’d gotten second place in my age group. Of course that is a very specific demarcation. Awards are given out for Every Single Age, not just in groups.

Still it was nice to string some bling over my neck and continue drinking. We moved to the bar and mixed drinks to whet our whistles. Somewhere along the line the Bunny Ears made it onto my head and some bar food made it into our stomachs. The poor girl waiting tables was in way over her head in only her second week of employment. The entire wait staff looked shocked and a bit overwhelmed by the partying crowd of runners.

Some poor fellow wound up down on his knees in the men’s bathroom. Too much drinking and a slip of the shoes caused injury of some sort. His wife hung around with a phalanx of cops keeping an eye on him until the medical team could arrive. It’s sad when life goes from frivolity to fear in such a quick moment.

That dude on the left is an Olympic Trials Marathoner with a PR of 2:18 and a 1:06 Half Marathon.

That dude on the left is an Olympic Trials Marathoner with a PR of 2:18 and a 1:06 Half Marathon.

But those are the lessons in having fun. We shared many stories about past running adventures. One of our party had once competed in the Olympic Trials Marathon. His PR of 2:18 seemed like a strange aberration in a world where most runners are simply happy to run and then get drunk and dance.

Yet very late in the evening we stumbled on the actual winner of the race with his girlfriend, who got second. They stood out like two jewels in a bucket of acorns. All fit and young and shiny-faced. He ran 27:30 on roads where going that fast should not have been possible. Probably equivalent to 24:50 on a normal day. The lead pack came flying back past the mulling masses on the out and back course and it made me nostalgic for being in the thick of the lead race. It just doesn’t happen once you age.

Which is why it pays to get a little bit crazy rather than sweat lost speed. It’s the speed of life that counts at some point. Even if you sprain your knee doing something stupid out there, you’re much the better for it. Bunny ears and all.

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The man in the mirror

IMG_8448Some of us who run, ride and swim are a bit narcissistic. We look at ourselves in every reflection we can find. I know I do.

But sometimes the things we see don’t entirely please us. This is especially true in the chill of a long winter, following the holidays, when fat rules the middle and our profiles aren’t everything we’d like them to be.

I was running on the treadmill at XSport yesterday and realized there was a clear view of my form in the mirror on the other side of the gym. I looked at my running form and it was not bad. 40 years in the saddle have taught me how to run pretty efficiently.

But I looked, thick. And slow. Of course some of that is intentional. I’ve done the whole sprint on the treadmill thing and there aren’t really many benefits to that if you’re simply trying to burn calories and work up a sweat. Or the other way around.

Still, my inner critical side took a look at the guy in the orange shirt, gray Under Armor shorts and flashy Saucony Triumph shoes and said, “You’re too fat and slow.”

You might want to throw “looking old” in there too. If you’re particularly cruel. We’re all rather cruel to ourselves in the near term.

1978to2013The trick is in having the vision to be kind to ourselves in the long term. Don’t lose faith in the fitness process. Sure, there are a few extra pounds hanging around in spots where clothes get tight and middles look thick. But take the long view. It’s going to go away.

It has before, and it will again.

As for me, I want to dig up that blank journal I found while cleaning up the house. It’s begging for notes about workouts and progress. That’s the way that I find motivation. Words and charts and personal exhortations.

It’s not about resolutions. It’s about being resolute. And happy for it.

The man in the mirror is me. But not me in any sort of final form. We’re always a work in progress, with emphasis on the word “work.” There’s no way around it. You have to work on yourself every day. In every day. In fitness. In personal endeavors. In your occupation. It also helps to work for others. Take you out of yourself. You’ll be surprised how much that helps your vision in life.

Then you’ll like whatever it is that you see in the mirror. Because you’ll with the right kind of pride, you’re working on it.

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A trip to the gym turns into something more, or less

By Christopher Cudworth

I’ve run in some cold weather. 12 below. Things like that.

But I wasn’t in the mood to do that early this morning. So I went to the gym.

After a few miles on the treadmill and some lifting, I changed back into warm sweats and headed to the grocery store.

There I tried like heck to shop Lite but still spent $96. I think $25 of that was garbage stickers.

You can’t eat those. But at least they’re light on calories.

Then while loading groceries into the cart I must have dropped my wallet on the ground. Perhaps it fell out of my thick down jacket. The cold wind was blowing and I was hurrying just to get back in the car.

Stopping at the bank on the way home, the wallet turned up missing.

So it was back to the store and the parking lot. No wallet. I ran back and forth trying to figure out where it had been left. Checked the big stack of shopping carts. Asked the warmly dressed parking lot cart fetcher gal whether a wallet had been turned in.

No luck. But one more stop at the service counter discovered the fact that someone had called in about a wallet. They left a number. Which was written down incorrectly.

So I went home to check the voice mail and there was a new number resembling the one at the grocery store so I called it. Sure enough, a guy had found the wallet on the ground. It probably wasn’t there more than three minutes after it dropped out of my jacket.

As a person with a preoccupied mind, I try to be a creature of habit. Carry my wallet the same way. Phone too. Any exceptions pose a risk.

So I drove down to pick up my wallet and took a couple art posters with me to thank the guy. After all, I couldn’t stop at the bank and get him a $20 as a show of thanks…he had my wallet!

He was a very nice person. Seemed to appreciate the gesture with the posters. Turns out he works out at the same gym. “See you there,” he smiled.

And that was that. Thank goodness some identity thief didn’t find my wallet, or someone who ran out and charged the world. It’s a lot of hassle to replace all those cards and protect your credit.

I’d like to say I’ll be more careful next time. But I’m already really careful. Except when the routine gets mixed up.

So I’ll just say that a trip to the gym turned into something more this morning. A lesson that you can never be too careful in anything you do.

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A personal testimonial for FitnessSingles.com

Readers of this blog know a bit about my personal history. More than they’d sometimes like to know perhaps. That’s a blog for you.

But I just finished writing a testimonial to FitnessSingles.com where I met my girlfriend Sue. I tried to be honest as I could in the testimonial. There’s nothing phony about wanting companionship. There’s nothing phony about dating this woman either. She’s a person of good conscience, humor and compassion. She’s also tough, funny and sings to herself to create happy thoughts.

It was hard at first figuring out what it meant to be dating someone consistently after the eight years of challenges with my late wife’s ovarian cancer. Fortunately my amazing children and family have been there through everything. They support me now in this new phase of life. It’s been hard for all of us in different ways. Hard even for Sue to date a man whose friends all knew my late wife. But it’s all working for good. This is not about replacing someone. It’s about living life to the fullest. It’s something in which I believe quite strongly and relate this journey in my book, The Right Kind of Pride. I hope you’ll pick up a copy on Amazon.com and give it a read. It contains my heart and soul.

So here’s the testimonial for the dating site where Sue and I met.

Hello folks: It’s been a while but I promised a testimonial for FitnessSingles.com. Here it is:

As an athlete for more than 40 years, it has always been my fitness networks that brought close friends. Through high school and college running and beyond, my best buddies and women friends came about through sports…

Sue and Chris on golf courseWhich is why I checked into FitnessSingles.com. When I saw the prompt online somewhere, I recall clicking on it and filling out a profile. I’d been doing some dating through eHarmony and had met some nice people. But nobody really clicked.
At first while looking through the matches in the fitnesssingles.com queue, I was like “Whoa, these women are from all over the place.”
But then I noticed there was one gal right in my home town.
She looked fun. Her profile photo showed her standing over her tri-bike. I thought to myself, “Hmmm, it might be nice to have someone to ride with.”
See, it had been a long journey for me the last 8 years. My late wife had gone through multiple treatments for ovarian cancer. She was an active person who ate well and did everything you’d think was possible to avoid something like cancer. So it obviously hurt to lose her.
But as an individual with a strong personal faith, I also recognized that all of us face challenges like this in life. I even wrote a book about the process we went through during all those years in cancer treatment. It’s called The Right Kind of Pride and is available on Amazon.com. It talks about living positively through challenges and also coming to grips with grief and life after the loss of someone you love.
1895_10151795057614313_1156699803_nThat journey taught me much about companionship, and I felt strongly that the better aspects of my nature are found in sharing time with someone else. That is why I started dating a few months after my wife passed away.
And when I met with Sue the first time after corresponding through FitnessSingles, something seemed right about it. Interestingly, she had come through her own challenges in life with a divorce and recent job changes. So we felt like we were on a similar plane.
Our first date was sharing appetizers and wine at a riverside restaurant. We never touched much of the appetizers we were so busy talking and getting to know each other. That led to a second date in which she rode over to my home on her bike. It turned out she lived a mere six blocks away.
She was a good rider. I still tease her that she dropped me on our first ride. We were hammering along at 26 mph and I was not warmed up and not yet in great cycling shape that season. But she waited and we rode the rest of the 30 miles together that first outing.
Funny thing was, she liked to stop for a short food break at a high school 15 miles out of town. It was the same rural high school I had attended my freshman and sophomore year. It was a strange sensation sitting on that lawn with our bikes leaning against a tree as we talked and got to know each other. Life creates some odd circles at times. Again we felt quite a connection. I will also admit to admiring her in a cycling kit. Some sparks started to fly.
919463_10152283914983332_1254601472_oIt has been 18 months since we started dating. We’ve ridden hundreds of miles together. We run quite a bit too. She’s also an excellent swimmer and I’m slowly picking up that sport as well.
Last fall we traveled to Madison, Wisconsin to work as volunteers at the Ironman Wisconsin. That gave her early access to enter the 2015 race and that’s her plan, to do her first Ironman the year she turns 50. She’s already done several Half Ironmans.
We’re both members of Experience Triathlon and the Fox River Trail Runners. These shared experiences form a nice foundation for our relationship.
But there’s much more. We both have kids in their 20s. We both love art and architecture, music, dining out with friends and the occasional movie.
2014-06-27 002 007Fortunately we’re both early risers too. I never mind if she zonks out on my shoulder after a hard day’s training. That’s part of the gig when you’re athletes. Propping each other up when you’re tired or down.
Because it’s never perfect you know. Both of us have problems like everyone else. We talk those out on our runs and rides. She even had a bike accident last year and I accompanied her through surgery and at the hospital. She did the same for me when I picked up a finger infection from a stupid sliver. Life is full of ;unexpected events and changes. It’s a marathon, not a sprint!
But like any endurance event it helps to have someone cheering you on. We’re glad we met through FitnessSingles.com and hope our relationship continues to flourish in the coming years.
Christopher Cudworth
3C Creative Marketing
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Let’s all get Goofy on our bikes this year

Such form! Such style! And what quads! Goofy looks like he's ready for the Tour this year!

Such form! Such style! And what quads! Goofy looks like he’s ready for the Tour this year!

When my daughter Emily was very young, she developed an affinity for the Disney character Goofy. Of course this infatuation required purchase of many Disney items featuring the image of Goofy. She had a purple sweatshirt with Goofy on the front. Yet when she pulled it out of the drawer it was too much for her to put it on. She’d kneel on the front of the Goofy sweatshirt too embarrassed by the presence of her hero to actually wear the things.

I did not recall that we actually purchased bedspreads featuring Goofy as well. Yet while cleaning out the basement during the holiday break, I pulled a giant bedspread out and was struck by the image that lay there before me. It was a big picture of Goofy on a bike!

The bedspread also featured Donald Duck and Mickey Mouse riding bikes along with a few other characters. In all those years of tucking her when she was little, it never really occurred to me that her hero would grow up to be me.

DisneyBikeScene2That’s right, I’m Goofy on my bike. What else can explain the bike accident I had last summer in which I ran smack into a downed tree on a straight, clear trail. I easily should have seen that coming. And yet? Too Goofy to notice I guess.

Or that other cycling accident a couple years back in which my bike started to shake and wobble at top speed. That was a real Disney moment. It threw me into a ditch where I lay looking up at the sky in stupified wonder. “Well, that was goofy,” I told myself.

It’s not that I wish similar goofy experiences on my fellow cyclists. It’s that I want you to realize that goofy things really can and do happen.  And when they do, it’s best not to beat yourself up over it. If you can help it, that is.

All it takes is a momentary lack of concentration and you find yourself flying off your bike like a Disney character. Plop. Right in the ditch.

Bono exhibits all the enthusiasm of a Disney character. We wish him a full recovery from injuries suffered in a biking accident.

Bono exhibits all the enthusiasm of a Disney character. We wish him a full recovery from injuries suffered in a biking accident.

Just ask that rock star Bono, whose bicycling accident in New York City is causing him all sorts of physical problems. Apparently Bono (who sounds and looks a bit like a Disney character when you think about it) was traveling pretty fast when he crashed his bike. Recovery from bike accidents can take weeks, months, even years. There’s a chance Bono may never play guitar again.

I know from experience that a moment’s goofiness can cause great pain. But let’s not get too deep into the seriousness before we consider the absolute fun of being goofy. The cartoon embedded below is titled The Big Wash. It features Goofy setting up to wash Delorius the Elephant. This cartoon is one of my all-time favorite Goofy Disney cartoons. There’s a song in here that will leave you singing it 24/7.

The point here is that despite some of life’s more awkward moments, like the incident last night when I tripped in the garage and nearly knocked out a front tooth. Despite such naturally occurring foolishness, it is still worth it to indulge in fun activities like cycling even if they add to the risks we face in life.

Is Minnie wearing Lycra? Does Donald need a bike fit? Can Mickey hold the draft? And why is Goofy riding with one hand?

Is Minnie wearing Lycra? Does Donald need a bike fit? Can Mickey hold the draft? And why is Goofy riding with one hand?

Just take it from Goofy. And me. Life’s serious enough without turning your cycling into a chore or a depressing obligation. Ride hard, but don’t forget to get goofy with it once in a while. It’s worth it.

Choose some new routes before the season gets started. We’re only 60 days away from outdoor riding here in Illinois. Or so we hope. You really do have to be Goofy to go out in 40 mph winds. No doubt about that

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The 11 things that give you confidence are…

By Christopher Cudworth

Starting lineFitness and confidence go hand in hand. When you’re fit and prepared for a race or event, you are naturally more confident. But what does it mean to be confident? How do you get there? What do you do with confidence once you have it?

To understand confidence it is first important to understand that it is not a permanent state of mind. Confidence must be earned in yourself and in the eyes of others. Often those two principles go together.

We earn confidence through several factors.

1. Consistency. Learning to perform with consistency is key to developing and keeping confidence. If you learn through practice to maintain a pace or good form through repetition, it gives you confidence that you can replicate that level of performance in competition.

2. Rehearsal. Getting ready for competition is much like preparing for the lead role in a play. You must learn your “lines” in order to give it your all in terms of performance. That means it is important to “rehearse” everything in your preparation from running, riding and swimming form to how you organize your equipment for daily workouts and races. For cyclists, rehearsing high cadence leads to efficiency. For runners, rehearsing good form leads to better pacing. For swimmers, rehearsing proper stroke eliminates resistance. Then comes applications such as transition zones in triathlons where rehearsal leads to confidence when changing equipment.

3. Measurement. As mentioned, keeping track of your efforts in training and races, even to the point of making graphs of your achievements or mileage totals along the way is an effective confidence-builder. Nothing builds confidence like seeing your progress. Whatever methods you use from Strava or other digital measurement tools to handwritten journals, be sure to be consistent and thorough. It is often the small details that really stand out in building your confidence.

4. Mental notes. Recording your thoughts about your training is an important aspect of building your confidence. But be advised: there is nothing wrong with writing down negative experiences such as bonking on the bike or hitting the wall during a run. Just be sure to place these events in context with your greater efforts to improve. Even the worst negative can be a positive if you learn from it. In fact we need to push ourselves to the limit in some ways to improve. That won’t always breed happy results in the short term, but it can build confidence over the long term if you see improvement in your ability to deal with stress or challenging circumstances.

5. Improvement. Practicing or training your way to improvement is a prime confidence builder. If your fitness shows measurable progress from week to week and month to month, you naturally gain confidence. Look at your improvement from all angles to be sure you are giving yourself credit where credit is due.

6. Overcoming setbacks. Even if a workout does not go as planned, or you come down with a cold or flu from overtraining, you must learn to calculate the effects of a setback and what you need to do to get back on the track to improvement. All athletes face these challenges. Maintaining improvement is a question of not letting minor setbacks turn into major problems. For example, it is better to have the confidence to miss a day or two of training rather than blow through and wind up even sicker. Be wise enough to recognize as well that big jumps in improvement can lend you a false sense of confidence. Always give your body time to recover after hard training or a race. Having confidence to rest during a racing or training season is the athlete’s best tool for long term success.

7. Set Interim goals. It’s great to have a big goal or two to achieve each year in training. But in order to achieve that big goal you need steps along the way to help you build and maintain confidence for the ultimate event. Setting a 10K personal record during a year in which you hope to set a new half-marathon or marathon PR can be a great way to focus your training on increased speed. That confidence can help you to run a faster pace at your target distance.

8. Vary your routine. Yes, it’s nice to have your training program all mapped out for you. That gives you confidence that you are on the right path to success. Many people hire coaches to map out their training in hopes of achieving a goal. Yet too much routine can result in stagnancy and a resultant loss of interest and confidence. There’s nothing that undercuts confidence more than the feeling that you can’t complete your training because it’s simply too boring and unimaginable to go out for another 80-mile ride on the same repetitive course. You’re human. Change it up. Take a small risk and change your routine now and then. It will help your confidence.

9. Kick your own ass. There will be times when you lose interest and lose confidence. No one can make the difference in you better than you. If you’ve been lacking confidence or focus there is nothing better than choosing a training day to go out and kick your own ass during a workout. Set the bar a little higher and run that 10 X 400 workout two seconds faster per workout than you’ve been doing. Hold yourself accountable. Set up the conditions the best way you know how and then go do it. Make no excuses. Kick your own ass.

10. Kick someone else’s ass. Listen, this thing you do? Running? Cycling? Swimming? These are competitive sports. So quit lying to yourself. It feels good to kick someone else’s ass. That doesn’t mean you have to be an asshole about it. But if you’re fit and you take off with the A Group on the weekend ride or the faster group on the run, make no apologies for your fitness and performance. You’ve earned the right to test yourself. Feel no need to brag about it however. Accept with thanks any encouragement or congratulations you receive. Take note of its context. Then record it all for your betterment in the method you choose. Hold that confidence inside you instead of spending or wasting it on others.

11. Don’t jinx it. Let’s face it we’re all a little superstitious when it comes to confidence. We have our rituals and routines when it comes to confidence about our performance in endurance sports. These may involve pre-race meals that are tested for gastric success. We might do a set amount of mileage the night before or during a warmup. All these “inputs” give us confidence that the legs and body are feeling good and ready to go. So don’t mess around with strange diets because you’re out of town and out of context. Don’t let pre-race frivolity crash months of training and preparation. Have courage to say “no” to these things and gather your confidence in all the right ways. You’ll be grateful you didn’t jinx it by going out of your well-trained head.

Just the same, we gain confidence in strange ways sometimes. We enjoy a late night burrito at some small race on our schedule and go faster than we ever imagined the next day. We learn from these small experiences that our confidence sometimes exceeds even our failings. That’s a great place to be, and a great way to live.

In other words, have confidence but not so much that you become an arrogant or uptight athlete who refuse to experience anything interesting in life. Because nothing breeds confidence like having fun now and then.

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A shared run for the ages

By Christopher Cudworth

Window Snowblock 3I know I write facetiously now and then. I do that because it’s fun to make observations about how weird the world can be.

But right now I feel serious and happy all at once.

This morning was wet and snowy and soggy out on the roads. All the same we drove to Naperville for Saturday Morning Run Club with Experience Triathlon for the simple reason that we both felt like running.

It’s been a good two weeks with the holidays. Despite the business of family and party celebrations there has been time to work out and recharge.

So we laced on our shoes and joined a very few others headed out for runs on a morning where it would have been much easier to stay indoors. The snow was not quite snow and the rain was not quite rain. It struck us on the neck and nose. It spilled over the tops of our shoes. That was part of the fun.

Sue wore her Yak Trax for footing and I used all 40 years of my running experience to wend our way down the riverwalk toward the streets. We climbed that silly hill at the start and found a rhythm despite the inconsistent footing.

I love the feel of snow underfoot actually. It cushions each step. There is a sort of kung fu you must do to keep your feet under you in such conditions. Don’t fight the feel or it gives way and you slip. Just run across the ground and let your feet work their way underneath. There’s enough traction to be had if you don’t overanalyze it.

We rolled onto the river trail and began our journey south toward the Mobil station four miles hence. It was just us and the noise of our shoes. Which was loud. Yet it became standard to the morning and along with our breathing, that was all we needed. We didn’t talk much. Didn’t have to. This was running. Shared.

Window 1For miles we trekked and scooted. My legs felt great from all the weight work we’ve done this week. There was also a set of indoor 400s run at 80 second pace earlier in the week. That kind of running smooths you out. Sue’s stride was better for sure. I could feel her rhythm next to me. Her blue-gray eyes were set ahead somewhere on the trail. Taking in the tracks to and fro. We were busy making our own.

Geese flew overhead and called from the banks of the river as we passed. Their heads went up and the conversation in goose language must be quite the exclamation. It made us laugh for a moment.

At the Mobil station the bathroom was a welcome stop after the previous night out with margaritas and salsa at El Mocajete in Geneva. Great little restaurant. 14 people from our Friday Night Dinner group. We took over the place to some degree. Chatting and dining and welcoming the New Year with fresh conversation. But not too much fun. We were getting up to run the next morning…

After our bathroom break we headed back the way we came and the weather was changing. The raindrops got fatter and the footing got looser. Sue got hit square on the nose and we both laughed about it. She loves and abhors such shocks. Makes life interesting.

I learned the night before that she does not really like me to brush back the hair from her face when she’s talking to someone. I did it as a gesture of affection but in conversation she is focused upon the words being exchanged. No distractions. Same with our running. We share thoughts but don’t drown the runs and rides we share in words. We share the experience instead.

That makes each of our outings a run one for the ages. We give it time so that time gives something back to us. We amuse ourselves watching the high school kids and other running groups share the trail with us. We marvel at how these endurance sports have grown into something men and women share together. It’s all good.

Window 2It is true with our rides as well. There were several summer evenings when the end of our rides coincided with pastel sunsets and a cooling breeze off the fields west of town. “It’s pretty,” she’d say softly as we shared the lane with little traffic to impede us. Amazing the conversations you can have at 20 mph.

It’s not always the conditions or speed that matters when you run or ride. It’s the condition of your mind and the conditioning that comes from running and riding through adversity. It’s the gift of experience and a run or a ride for the ages. No matter what age or gender you are. It’s share and share alike.

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Greetings and Happy New Year from the gym, where only insane people and those who look like them go nuts working out

Well, it’s 2015 and you’ve probably been to the gym or fitness club already to kick off the New Year. That means you’re basically insane like the rest of us.

Because we all know the definition of insanity, do we not?

insanityInsanity: doing the same thing over and over again and expecting different results. 

That pretty much describes gym workouts. In fact during research for this article (which involved the intense effort of Googling the work Insanity) we learned there is now officially a brand of workout called INSANITY that offers to give you the results of a year’s worth of workouts in just 60 days. That sounds pretty insane.

Insane routines

It’s funny how we go about it. We all have our “routines” at the gym. We do them with dedication to the manner in which we’ve been taught or learned by watching other people.

Some of us even hire trainers to put us through the paces. Think about it: trainers are people who go to school to learn how to instruct people on how to do insanely difficult things. Over and over.

Of course most of us need this type of instruction because if left to our own devices, we would do insanely stupid stuff rather than insanely smart stuff. Trainers are there to keep us on the smart side of insane. Or possibly they stand just far enough on the smart side of stupid to charge you insane fees. It’s quite difficult to discern the difference on these issues.

Evolution

FLW 1983Growing up as an athlete during a period when it was not really fashionable to use the gym for strength work, learning to be productive in the gym has been a long evolutionary process. These included many adopted exercises that become part of a routine. Some are taught to us by trainers. Others are learned by copying gym rats. Or were they lab rats? No, gym rats. Ah, what’s the difference.

My problem with the gym as a distance runner was always simple. For most of my career I was so frighteningly lean (re: skinny) from running 80-100 miles a week there was no purpose in going to the gym. You cannot build muscle on your body while doing that level of mileage. It bleeds off your frame like vapor from a jet engine.

Now that I’m older and slower, I actually add a little muscle now and then. But a tricky layer of subcutaneous fat hides any hint of a six pack on my belly.

In season

But when I ride and run enough to make that fat go away, my arms and torso naturally thin out and I look like a man out of place at the gym. My Under Armor shirt does not stretch around my biceps like those other insanely beefed up and ripped out guys at the gym curling 70 lbs. per arm. I’m happy to curl 25 lbs and not rip my biceps out of their lean sockets.

So it seems as if my life will always be a perpetual cycle of these insane back and forth swings from lean and fit to slightly fat and stronger-looking.

See, if I’m thin enough to climb hills well on the bike, I look like a tire pump with pipe  cleaners sticking out the sides when I’m at the gym. And if I’m strong enough to add bars on the bench press machine, then I’m heavier overall and can’t run as fast in a 5K or 10k.

UPR TeamGods and goddesses

Sure, there are triathletes who swim and bike and run and have these amazingly balanced bodies that look like Greek gods or goddesses. But here’s the thing: it’s a well-documented fact that triathletes really are insane. This is especially true at the Ironman level, where 2.4 miles of swimming, 112 miles of biking and 26.2 miles of running requires even the super elite more than 8 hours of continuous travel to complete.

Basic triathletes require double that amount of time. They start and finish in the dark. In between they typically cook like eggs on a skittle and thank God when the sun goes down. And having attended several triathlons now I can tell you that not all the bodies out there are sculpted and fit. There are fat and thin and awkwardly lopsided people completing these races. They squeeze into their wetsuits for the water and bulge in their trisuits during the bike. Then they do everything they can to move their feet across the finish line that is typically, teasingly, flirted with during the first loop of the triathlon run.

My neighbor does triathlons and he once lost track of where he was in the race and finished one whole running lap early. His time was 30 minutes faster than anyone else in his age group and he was disqualified. But he did not seem to care. “I was happy to be done,” he laughed as he told me the story.

Looking good

insanity-workout-before-and-after-40It seems as if we’re all doomed in this tarsnake battle of performance versus appearance. Athletes training for peak performance must make sacrifices in order to be best prepared for their endurance events.

People more concerned with appearance can build and sculpt and feed their body with proteins that build muscle. But how useful are those muscles for real athletic performance?

It strikes me that women in particular must deal with this insane engagement of performance versus appearance. A female cross country athlete in high school will often train 50- 60 miles a week. That level of training leads to a very lean physique and can often result in loss of some treasured boobage in order to achieve racing weight. It’s true for women athletes in all sports and at all levels it seems.

Buffed and beefed

Ironman-4309Fortunately the world of sports seems to gaining a measure of sanity about meeting these odd criteria for what constitutes beauty and healthy. But you might not know that from the insane hours (and money!) some people spend at the gym.

It’s all so obvious and yet unspoken. The men want pumped up chests and arms, six-pack abs and a half stubble. Women want a tight ass, cellulite free legs and nicely toned arms. The rest is pretty much the result of genetics and a decent diet. And perhaps a few enhancements. God Bless Us All. Every one of us.

But let’s be real: Going to the gym is all about looking good while doing endurance sports is about doing your best. Getting a body you can be proud of is a happy byproduct of all that work.

Side benefits? 

insanity-fitness-programThe health benefits of strength and cardio work are the quiet benefit of all this insanity. Older folks working out at the gym quickly learn that lifting weights is a literal lifesaver. It helps posture and breathing and weight control. That helps you remain vital and strong and even bolsters your immune system.

While this whole gym fetish is an insane proposition of sorts, you’d almost need to be crazy not to go work out. There’s so much good in this insanity.

So Greetings and Happy New Year from the gym, where only insane people and those who look like them go nuts working out.

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Why endurance athletes should be the greatest salespeople in the world.

By Christopher Cudworth

If you track the world of business news and thought leadership, you’ve likely heard about the “pain hypothesis” of selling. That is, find your customer’s pain and a way to relieve it, and you’ve got the sale.

By that measure, endurance athletes should know how to be great salespeople, right? We flirt with pain all the time. Sometimes we immerse ourselves into worlds of pain few others can imagine.

shut_up_legs_t_shirts-ra1ce73b7afab478d84dd9af236deda10_va6l9_512There’s just one problem. We also learn to live with pain. A great distance runner once said, and I paraphrase: “You must learn to accept the pain because you can never run through it.” World class cyclist and noted pain freak Jens Voigt famously posted this phrase on his bike frame where he could see it. “SHUT UP LEGS.” That is Jens selling himself on the notion that you should never give in to pain. You can even buy a tee shirt with that phrase. It’s legendary.

Pain freaks

So we’re all pain freaks out there. We ride until we pop. We run until we drop. We swim until our shoulders ache and our legs feel like bands of soggy rubber hanging behind our pathetic torsos. And then we keep going.

Our empathy takes on strange forms. We really respect other people who tolerate pain well. We also might not be afraid of pain as others.

Straight into the pain

Bruises t00

The pain of our endeavors can leave a mark both physical and mental.

For example, when I lost my wife to cancer last year at the end of March, it seemed like a good idea to attend church for Easter Services that next week. I went to Good Friday services, the height of sorrow in the Christian year. My brother asked me why I chose to attend that service. I told him, “I wanted to wade straight into the pain.”

Those of us who run and ride know there are no shortcuts through the pain. You can try to run or ride around it. You can avoid the hills or stick with the B group on the Saturday morning group ride. But where’s the merit or gain in that? It doesn’t make you a better athlete. Only pain gets you there.

The pain of selling

So imagine yourself sitting in front of a client on a Wednesday morning with a project or product to sell them. You ask all the right questions and discover the source of their “pain.” It turns out their current supplier is slow. They get the billing all wrong and their product quality sucks. Those are pretty clear pain points! So how do you respond?Obviously you solve their problems with better service, cleaner billing and making sure your products meet their needs and specifications.

Then you have to make it happen. A salesperson’s job is never really done with just making the sale. Keeping the client satisfied is also part of the job. Of course we know that can be a real pain at times.

Dichotomies

IMG_8609Our empathy for the pain of others is often dichotomous. That is, by learning to deal with our own pain, we can head down two quite distinct paths when encountering the pain of others.

The first is empathy. That is the ability to identify with the pain of others.

The other is apathy or indifference toward the pain of others. In its extreme expression, these tendencies produce psychopathy or sociopathy. That is, complete disregard or concern for the pain of others. In fact, inflicting pain on others can be a real pleasure for the psychopath or sociopath.

The creatures around and within us

The challenge in endurance sports is that we must cope with our own pain and often disregard the pain of others. Real competitors actually do apply pain to others in an effort to win.

IMG_8607So you can see, this dichotomy presents a real ethical challenge to those employed in sales. It is not uncommon for salespeople to embrace a moral philosophy where the ends justifies the means. We all know “sandbaggers” who hold their sales cards to the very end of a contest and turn them in to win the prize. We all know salespeople who commit ‘territory creep’ in order to win clients that rightly should not be their own. The list goes on and on.

We see it all the time in politics as well, and in religion. Both of those cultural memes are basically large scale attempts at selling a party or a belief system. The stakes are so high that almost anything goes. The result is that we often get a sociopathic brand of leadership because it took so much to win that the ethical candidates and leaders can be forced out in the process.

That’s not good, but it happens all the time. Then the processes that lead to those problems can become institutionalized and fixing the broken systems takes a whole different level of sales based on criticism and if that doesn’t work, revolution.

Grace, race and keeping the faith

So let’s take a look at great leaders who through pain and sacrifice change the world.

Martin Luther was a great salesperson for the biblical principle of grace.

Martin Luther King, Jr. was a great salesperson for equality in race.

20130911cnsbr1564-1024x730-1Now Pope Francis is a great salesperson for rationality in faith.

Who saw these people coming? We depend on great salespeople to change the world.

One of John Lennon’s most interesting statements was that he loved advertising. He was an adept salesperson as well as an inspired thinker. He arrived at that position in life through a great deal of personal pain. There’s a lesson in that.

The balance of pain

Fortunately most of us are capable of managing our empathies in a professional and social manner. We apply them professionally because we care about the excellence of our working lives. We apply them socially because our value systems help us use good judgment and show compassion to others.  This occurs because most of us learn to compartmentalize our competitive natures and our application of pain. It’s one of the tarsnakes of existence that we must learn from our pain. It teaches us by correcting our wrongs. But it also teaches us that by working through the pain we can achieve great things.

The art of selling

Day Game

One of two baseball posters sold as a promotional set to sponsors.

However it does pay to be tough sometimes in sales. In my art business I once pitched an auto dealership on sponsoring a poster project. The poster featured a view of a minor league baseball field in which the sign of the auto dealership was prominently featured in left field. I showed the original painting and made my pitch. Then I sat silent while the prospective client considered the opportunity.

I had been told in a sales training course that the first person who utters a word in such situations is the “loser” in negotiations. So I kept quiet for four whole minutes. Not a word. Finally the client looked up and asked, “So where would my logo go, on the bottom of the poster?”

And the deal was done. I’d suffered through the seal of silence to get the sale. It helped that I’d already pre-sold the companion poster that featured a view from the right field bleachers looking in toward home plate. We build our success on confidences.

Painful lessons

And in that respect being a salesperson is much like being an endurance athlete. It takes training and discipline. And sometimes it means keeping your mouth shut. No complaints.

That lesson was taught to me in college during a long winter of base training. Every day we went out for 6-10 miles on snowy, dark roads on cold Iowa afternoons. It was a grind in many ways, and I began to complain about it to my teammates. Finally my roommate pulled me aside and said, “Cud, you just need to shut up and run.”

I took that advice to heart. No one likes a complainer. Truth be told, it’s usually a sign that the complainers do not like themselves.

Hidden truths

So the formula for success is often hidden in our experiences. We just need to choose the right methods for survival and then focus on that. Relentlessly.

Author John Irving once wrote a book called The Hotel New Hampshire. One of the main characters was a wrestler whose coach had a cogent piece of advice on how to thrive. “You’ve got to get obsessed and stay obsessed.”

Obsession has its merits in many respects. But so does balance and perspective and drawing from painful lessons learned. It all comes down to understanding pain and how to deal with it. For that reason endurance athletes have a leg up on just about everyone else in the world.

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