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Motivation Monday: Monkey Knife Fight 9 Recap

If you read my previous “Motivation Monday” posts, you'll know I was somehow suckered into riding the Monkey Knife Fight on April 14th.  I'd suggest you read those posts to get an idea of what I've spent the winter and early spring training for.  I described it as “a spring classic, Pennsylvania style.  That means dirt roads, gravel, steep climbs, shitty weather and lots and lots of fun.  And beer.  There's a beer sponsor.  I think it's Funk Brewing, actually.”

Well, the beer sponsor was indeed Funk Brewing (who makes a wicked IPA I might add.)  I'll also add that I was completely correct about the description with one notable, important exception, which I'll get to.

To get an idea of how I proceeded to tackle a beast like this, check out my previous posts about the training theory behind a ride like this.  Yeah, it was lots of muscular endurance and plenty of VO2 max work.  No, it wasn't glamorous at all, but it (sort of) got the job done.

In this edition of “Motivation Monday” I'll recap Monkey Knife Fight 9, tell you what went wrong and what went right.

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Motivation Monday: Pacing For Preservation

If you read my previous “Motivation Monday” posts, you'll know I was somehow suckered into riding the Monkey Knife Fight on April 14th.  I'd suggest you read those posts to get an idea of what I've gotten myself into and where I've been so far in terms of training.  The short, short version of it is this: it's a spring classic, PA style.  That means dirt roads, gravel, steep climbs, shitty weather and lots and lots of fun.  And beer.  There's a beer sponsor.  I think it's Funk Brewing, actually.

In past columns, I've detailed some of my training theory behind a ride like this.  Yeah, it's lots of muscular endurance and plenty of VO2 max work.  No, it's not glamorous at all, but it gets the job done.  In all honesty, training never is glamorous, is it?

I've also gone on to explain how you can tell when your fitness has climbed enough for an “out of order” fitness test.  Since then, it's been pretty quiet.  Why?  Well, there are a couple factors I'll detail today.  But in reality, it's just been grinding out intervals and hoping to get fit enough to not die.

And what's my plan for not dying on this thing?  Click through the jump to find out!

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Motivation Monday: Testing Time

If you read my first “Motivation Monday” you'll know I was somehow suckered into riding the Monkey Knife Fight in April.  I'd suggest you read that post to get an idea of what I've gotten myself into.  The short, short version of it is this: it's a spring classic, PA style.  That means dirt roads, gravel, steep climbs, shitty weather and lots and lots of fun.  And beer.  There's a beer sponsor.

In past columns, I've detailed some of my training theory behind a ride like this.  Yeah, it's lots of muscular endurance and plenty of VO2 max work.  No, it's not glamorous at all, but it gets the job done.  In all honesty, training never is glamorous, is it?

Today, I'm going to chat about how you know it's time to test (even if it's outside your scheduled testing time) and modify your program a bit.

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How To Use Endurance Training Effectively

When you hear the phrase endurance training you probably think of the pros going out on 6-hour long rides with their teammates.  To you, instead of 6 hours in the saddle, it might be 2 hours in the cold and wind of the late winter.  You're probably plodding along at zone 2.  The goal is just “putting in miles” and preparing for your interval work that's scheduled a month from now.

I'm here to tell you there's a better way.  There's a way that will net you bigger gains in the same amount of time.  You don't need traditional base training.  All you need to do is a little extra planning.

In this episode of the Tailwind Coaching Podcast, I'll show you how to use endurance training effectively.  When you implement these five tips, your base training will never be easier or more effective.

Click through the jump to listen and learn how to turn your base training into an endurance masterpiece.

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Motivation Monday: What’s London Got To Do With It?

If you read my last “Motivation Monday” you'll know I was somehow suckered into riding the Monkey Knife Fight in April.  I'd suggest you read the previous column to learn a little more about the race itself.  The short, short version of it is this: it's a spring classic, PA style.  That means dirt roads, gravel, steep climbs, shitty weather and lots and lots of fun.

Since I've been suckered into this via a good buddy of mine (thanks again Nate…) I can't let him take me out to the middle of nowhere and leave me for dead.  No sir.  That's not an option.

This week, I'll explore a little of my training theory and what I'm going to do to get my butt in shape to actually finish this ride without breaking down and crying.

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