Below the Base: foundation training for 2020

by Campfire Head Coach Chris Bagg

Hey! You survived your offseason. Nice work. Haven’t taken your off-season yet? Go back and read the first part of this series: Why you Need an Offseason (Even a Short One!). Once you’ve hit the goals of that slice of your training year (rest, enthusiasm, acute training load almost to zero) it’s time to turn your attention to the first part of the year, which I call Foundation Training. One issue with teaching in general, and endurance training specifically, is that few standards in vocabulary exist throughout the particular subculture. What I call “foundation” someone else might call “base.” What I call “base” someone else may call “early season.” The issue truly gets thorny once we begin discussing training intensity (I’m looking at you “tempo,” you chameleon), but as with any issue of nomenclature, the goal of any piece of writing that aims to educate and edify is to move past the labels and provide understandable frameworks so we all can move forward productively. It matters little that I call something foundation that someone else calls base—we both can probably agree that this type of training returns a resting athlete to motion safely, setting him or her up for a productive remainder of the season.

Campfire athlete Bridget F. rocking her off season in New Hampshire

OK, credibility lift out of the way, what does a season look like, anyway? Well, I like simplicity, and I think a season consists of at most two macrocycles that each include most of the following phases (the second yearly macrocycle most likely omits the phase we’re going to talk about today). Those phases are:

1. foundation—checking and preparing the engine

2. base training—building the engine

3. pre-competition—sharpening the engine

4. competition—maintaining and tuning the engine

5. transition—mid-season break or offseason

Depending on your particular level and your goals, the competition phase may be short or quite long, but I’m getting ahead of myself. Today we’re going to talk about part one, the Foundation Period. Some coaches may include this period in their Base Training. That’s fine, and I can understand why they would do that. I separate them because the Foundation Period carries with it more flexibility than the Base Training, allowing athletes to train as they feel on a given day, provided they hit their weekly targets in terms of number of workouts and volume of training. It is a more unstructured period that allows the athlete to discover his or her ideal, repeatable, and sustainable weekly structure of training, something that will become crucial in the heavier Base Training period.

Campfire athlete Becky B. re-entering with a cold run in Massachusetts

Frequency, Consistency, Fun

When you’re starting back up (or starting out for the first time) your primary goal is frequency—that is, the number of times you can engage each discipline over the course of your training microcycle. For some people this is the seven-day week, but for others it may be as short as four days and as many as ten. Let’s stick with a seven-day week for simplicity, and you can extrapolate in either direction, depending on your needs. I think 11 sessions per week is a good number for the vast majority of athletes, broken down as follows:

• 3 sessions of your strongest discipline

• 3 sessions of your second strongest discipline

• 4 sessions of your weakest discipline (for 90% of triathletes, this is the swim)

• 1 strength and mobility session

OK, now the question that’s already on your mind: how long should each session be? Here’s the trick about the foundation period: as long as its longer than 20 minutes, it doesn’t matter. Remember, the first goal here is frequency, which we’ve already established. The second goal is consistency, and to achieve that goal, the workouts must excite and engage you, rather than daunt you. Since an athlete’s weakest discipline is most likely the swim, here’s how you decide how long those are: as long as you can swim while still enjoying yourself (and making it over the 20-minute time boundary). So if that means four 20-minute swims during this period, I’ll take it, as long as the athlete is enjoying him or herself in the water. If that’s too much time in the pool, it may be time to consider duathlon, or…checkers. For me, the run has always been my weakest sport, so here is what my foundation week looks like:

• bike (or skate ski): three one-and-a-half to two-hour sessions

• swim: three one hour swims, totally around 10k per week

• run: four runs: one 30-minute, one 45-minute, one 25-minute, and one 60-minute

• strength (another weakness): one 45-minute session, outlined at the bottom of this article

 What if your enthusiasm is through the roof, and you want to do four-hour rides and 15-mile runs right off the bat? Remember, again, that our second goal is consistency, both now and later in the year, and starting off aggressively only leads to burnout later. Here are some limits I would impose upon my more gung-ho athletes.

• bike: no longer than 90 minutes on the weekdays, and up to three hours of easy riding on the weekend (but only one of those)

• run: no longer than 45 minutes on the weekdays, and up to 90 minutes on the weekend (but only one of those)

• swim: no longer than 60 minutes, with a possible exception of up to 90 minutes if I’ve got a real swimmer on my hands

Finally, our third goal is fun, and to most athletes this means their weekly dose of intensity. Intensity is enjoyable, because most people are drawn to this sport in order to go fast and to feel fast. Intensity also feels hard (well, it is hard), and many athletes correlate that feeling with improvement and with the endorphins that hard exercise releases into our bodies and brains. The problem with intensity is that it is tiring, and we want to be careful with anything that makes us fast in February but jaded in June. What’s the upper limit on intensity during this period, and just what constitutes intensity? This is a far more nuanced topic than I can get through here, but the whole point of an article such as this one is to avoid complexity, so here goes. First of all, how intense? There are many ways to calculate intensity, but many studies show again and again that an athlete’s own rating of “hard” correlates closes to his or her second lactate threshold. If you’re a numbers person, “hard” usually shows up at seven out of ten on the standard rating of perceived exertion scale (RPE) or 15 and higher on the more useable 6-20 Borg scale of perceived exertion. For each sport, limit yourself to no more than ten minutes per seven-day microcycle at or above 7/10 or 15/20.

Gettin’ re-entry rides done on the Wahoo Fitness® KICKR trainers

How Long and What Order?

I would suggest 30 days of this style of training, which is enough to ease you back into the sport, give you a chance to reconnect with your training partners (which is probably the most important part of this period), and touch some of those higher intensity windows. At the end of those thirty days, you’ll be able to look at your training log, and you’ll be surprised at how much training time you’ve racked up, with ideally little logistical effort or stress. In terms of when the workouts fall during the week? I don’t really care. As long as you’re hitting the number of workouts required, you can put them in whenever they work. At the end of thirty days, look at your log for patterns—this is most likely your regular sustainable training calendar, arrived at organically based off of your schedule—not an arbitrary decision imposed upon you by your coach. For me, here’s what my sustainable foundation week looks like:

• Monday: strength, 30-40’ run (Mondays are usually my second-busiest day of the week, and this is about all I can get in)

• Tuesday: 60’ swim, 90’ ride

• Wednesday: 45-60’ run, 60’ ride

• Thursday: 60 minute swim, 90’ ride

• Friday: 60-90’ swim (Fridays are my busiest day of the week, spent all day on the phone talking with athletes, and all that is possible is an early morning swim)

• Saturday: 90-180’ ride or skate ski, 25’ run

• Sunday: 60-90’ run, 60’ recovery spin

Once you’ve settled into your schedule over the course of a month, you and your coach can simply begin to turn the dials of duration and intensity as the year progresses and your fitness builds, all while sticking to the skeleton you’ve established here in the foundation period. The goal is to make training habitual and easy to begin (if you start a workout, you’re likely to finish it), and routine goes most of the way to achieving that goal.

This dynamic warmup is essential for the following strength training sesh

Keep the Strength Simple

I’m not a strength coach, but I’ve had the privilege of working with many great physical therapists and conditioning coaches over the years. Strength work in the foundation period focuses on improving durability of connective tissue and waking up dormant or unused muscle fibers. Coordination is key, as movement quality in your strength sessions will make for improved movement quality in your swimming, cycling, and running. Every session you do should have a warmup, some lower leg pushing actions, some lower leg and upper body pulling actions, and some work designed to improve your core’s ability to limit rotation during action. Here is a sample session, below, with vid links to demo the more unusual ones:

• 5’ basic dynamic warmup

• 2’ Thoracic John Travoltas on a Peanut

• 20 banded arm pull-aparts

• 20 banded arm circles

• 20 deadbugs with or without ball crunch

• 20 hamstring curls on stability ball

• 2x8 single-leg landmine deadlift (each side)

• 2x8 Bulgarian split squat (each side) 

• 2x8 Romanian dead lift or hex bar deadlifts

• 50-100 med ball rotations

• 2x8 front squat

• 3 sets of pull-ups to failure (you’ll very likely achieve a total number in the single digits, even over three sets)

Campfire athlete Annick A. religiously practices the above routine

So, remember that lethargic feeling you had during your off days, when you panicked you were losing water-feel or speed? Find new, fresh, excited energy for your first workouts of 2022. Envision your first race (do you know the course?), and remember: frequency, consistency, and fun!

Our Front Line Triathletes: heroes above all

by CBCG athlete Amy VT

“I may be late tonight. I am either going to swim or cut off a toe.” Dr. John Seddon kisses his wife Kyla before embarking upon another heroic day full of training, working, changing the world, and almost always: surprises. 

Harbingers of hope, our CBCG Athletes who are front line heroes have all received their second round of Covid-19 vaccinations. We have always marveled at their dedication, dashing from the Operating Room to the pool, or driving home an hour after a race to begin Emergency Room rounds, but this past year places them on a special sort of podium: one that makes a difference. 

Here are a few snapshots of a few of our remarkable CBCG athletes who serve their communities, our country, and the whole world while somehow managing to train as triathletes. Their days-in-the-life will make you grateful for those extra minutes in the shower after a swim sesh, and their dedication will inspire you, fo sho. 

John Seddon, M.D.

Orthopaedic Surgeon, UC Health Orthopedics Clinic

Colorado Springs, Colorado

THE QUOTE

“I’m honored to continue to serve our community the best we know how. Now that we’re vaccinated, I cautiously predict a light at the end of the tunnel.”

THE HERO

John is a fixer of bones and joints. He specializes in foot and ankle surgery, lower extremity trauma, and deformity correction, which is more than most of us can fathom, let alone understand, but it’s clear that he literally gets people back on their feet, and changes patients’ lives for the better. 

At the onset of the pandemic, Dr. Seddon’s elective surgical volume decreased substantially as resources and equipment were reallocated to assist with Covid-19 units. Trauma volume has remained steady, however, which at times meant doing double-duty caring for Covid-positive patients. 

THE TRIATHLETE

John could easily compete as a pro. You wouldn’t necessarily know by hanging out with him (unless you challenge him to a bike ride), since his nature is so kind, humble, and chill. Don’t be fooled. He’s a ferocious competitor, standing on the podium after nearly every race, and handily winning local events. He’s out of the water in a half-iron distance in 25 minutes, and basically presents no weaknesses. 

No slave to his athletic ego, however, Dr. Seddon chooses a lifestyle that prioritizes his medical work and his family. His amazing wife Kyla supports him and their kiddos: their toddler daughter Ellie, baby son Cameron, and chocolate lab Kona. 

DAY IN THE LIFE

• 4:30 - wake up

• 5am - hour trainer ride

• 6:10am - 30’ run off bike

• 6:40am - shower

• 7:00am - breakfast - coffee, protein shake with cereal

• 7:30am - arrive at hospital, see a few patients

• 8am -  headed to clinic, saw around 20 patients

• 11:15am - left for pool

• 11:30pm - lunchtime swim

• 1pm - headed back to the clinic and saw another 20 patients

• 1:30pm - squeezed in lunch between patients - sandwich and fruit

• 3:30pm - second cup of coffee

• 5:45pm - left for home

• 6pm - arrived home, had a quick dinner with the fam, and to put the kids to bed

• 8pm - left for hospital

• 8:15pm - arrived back at the hospital to fix a hip fracture on a Covid-positive patient, then a washout and external fixation of an open tibia fracture

• 1:45am - left for home

• 2am - arrive back home, lights out, then do it again the next day!  

Andrew Langfield, M.D.

Hospitalist, Highland Hospital

Oakland, California 

(Oh, and Professional Triathlete)

THE QUOTE

“I mostly feel extremely fortunate to have a job I love that is useful right now. I don’t consider myself a ‘front line hero,’ though; this is why I became a doc.” 

THE HERO

What’s a “Hospitalist?” Glad you asked. Andrew is an internist, an inpatient physician who coordinates care for admitted patients. That flavor of doctor is certainly an intense and impressive one as it is, but Andrew has the added layer of working in a “Safety Net Hospital” (one that is federally supported to care for uninsured patients), in an infamously underprivileged  county. “Highland has been hit by this pandemic in all the ways you might expect. We’ve been at capacity for weeks on end; we’ve seen patients improve miraculously, and lost them unexpectedly; we’ve sat with families in their grief - virtually, because they rarely are allowed to visit (truly the worst thing about this pandemic). The best moments are those where you get to be a part of or witness genuine human connection.”

THE TRIATHLETE

When the world was normal(er), you likely saw Andrew running through the pro field at a major race. He’s placed in the top ten at full- and half-iron events, and in the top 15 at countless major pro races. Most significantly, he never once whined about balancing it all. In fact, word to the wise, here are few things you should never say to a professional triathlete:

• “Well, it must be easy for you since you don’t have kids.”

• “Well, it must be easy for you since you’re so skinny.”

• "Well, it must be easy for you since you don't have a normal 9-5 job."

Not only are those futile questions in a chicken-and-egg capacity, but many pros hold down “real jobs,” and some, like Andrew, hold down immeasurably taxing and impressive ones. Here is a classic day from the before times. I just love how he puts his meals in all-caps.  

THE DAY IN THE LIFE 

• 5:10am - alarm goes off, snooze too many times

• 5:25am - finally out the door on the commuter bike

• 5:35am - late to the pool for Masters, miss most of warm-up

• 6:20am - out of the pool 10 minutes early (45' is better than nothing!), finish the commute in to work

• 6:40am - hit the door of the hospital, put on scrubs, first cup of coffee

• 6:50am - get sign-out from the night team on my patients (any overnight events, new admissions, etc.)

• 7am - pre-rounding on the computer (vital signs, morning labs, imaging studies, specialist recs, etc.)

• 8am - start seeing patients

• 8:30am - BREAKFAST! best part of the morning, usually an omelette +/- a big ol' pancake, second cup of coffee, banana for later

• 8:50am - finish seeing patients

• 9:30am - formal rounds begin (meet with rest of team, go see the entire census starting with the sickest)

• 12:15pm - LUNCH! and noon conference, chow on a sandwich + yogurt + fruit + cookie + milk while getting some knowledge, third cup of coffee

• 1pm - finish rounds, start working on all the to-do's (phone calls, orders, consult questions, discharges, procedures, etc.)

• 5pm - SNACK! usually bowl of cereal + granola bar

• 6:30pm - ride home, 6:30 is always the goal but of course some days this doesn't happen, other days done earlier but stay to catch up/work ahead

• 6:50pm - home, decompress

• 7:15pm - evening session, usually 45-60' run, or trainer session, or strengthening (kettlebells and plyos)

• 8:30pm - DINNER! I'm lucky that my wife loves to cook, but she's arguably busier than I am, so we usually try to cook a big meal for the week

• 9:30 - DESSERT!, or beer, or both

• 10pm - bedtime

Becky Matro, MD

Gastroenterologist, Scripps Health

San Diego, California 

THE QUOTE

“Basically, I'm proud of being able to provide safe care and reassurance, and to encourage patients to prioritize their health, even during a pandemic.”

THE HERO

Becky does a true hero’s work of specializing in inflammatory bowel disease. Both Ulcerative Colitis and Crohn's Disease fall under this category, proving that the world is a better place because of Dr. Matro’s work. She performs procedures like endoscopies and colonoscopies for outpatients, and every 7-8 weeks, she hits the hospital for rounds, consulting for patients who may’ve been admitted with a primary GI problem, or something else such as a heart attack, or Covid-19. Like Andrew, she humbly doesn’t consider herself a true “front-liner,” but we do, since she’s right there in the hospitals during these dangerous times, doing hero things. 

THE TRIATHLETE

In the past four years, Becky has achieved major PR’s in four disciplines! Through hard work and dedication to her program, she shaved hours off of her iron-distance split, posting an 11:32 at Challenge Roth, and qualified for the Boston Marathon and Ironman 70.3 World Championships. Not enough? She posted a successful Everest attempt on her bike last year, spending over eighteen hours on the bike.

Becky was elected to the Wattie Ink. Elite Team, a few years ago, and has recently been able to race for them despite the pandemic via their weekly online Zwift races including team time trials. Her coach says, “Becky’s determination to improve is remarkable, and she puts her money where her mouth is, steadily improving and setting new personal bests each year. She is a coach’s dream come true.”

THE DAY IN THE LIFE

• 5am - wake up

• 5:15am -  on trainer for 90’ sesh

• 6:45am - shower

• 6am - walk my dog, Koha breakfast/coffee

• 7:10am - breakfast and plenty of coffee

• 7:30am - work

• 5pm - hopefully left by now for my swim reservation!

• 5:15pm -  45’ swim, due to restrictions  

• 6:30pm - take Koha out again

• 7pm - dinner, unwind with some Netflix or a book

• 9pm - bed

Cameron Wynhnof

Volunteer Firefighter, Banks Fire District

Banks, Oregon 

(Oh, and also Engineering Manager at Intel) 

THE QUOTE

“Emergencies always happen, and the community will always need help. I am just thankful I can be there with the time I have.”

THE HERO

“Cam Bam the Tri Dad” manages a team that works on semiconductor equipment that produces CPUs (Computer Processing Units) also called chips. Wait. What’s that got to do with fighting fires? Oh!  That’s his career at Intel. He is also an ERT (Emergency Response Team) leader responding to emergencies at a moment’s notice. 

At Banks Fire, an hour west of Portland, Oregon, he is part of the TOD (Tour of Duty) Firefighter/EMT program, attending weekly training sessions, and serving weekly 12-hour shifts at the station from 7pm-7am, also responding to incidents at a moments notice. The pandemic introduced a boat load of changes at both Intel and at Banks Fire, the most significant of which being the PPE such as respirators and suits required when responding to calls. How he does it all and still spends tons of quality time with his totes adorbs toddler, is a wonder, and he’s often seen dashing out of the pool to pick her up in a matter of minutes. 

THE TRIATHLETE

If you’re spectating a race and swimmers are coming in, watch out for Cam! His high school swimming days have stayed with him, despite a four year diversion playing soccer for Westminster College. He’s nailed both the half- and full-iron distances, as well as XTerra, and is a recent recruit to the CBCG athlete roster This year his eyes are set on at least Ironman 70.3 St. George, Ironman Coeur d'Alene, and Maple Valley 70.3, “at least.”

THE DAY IN THE LIFE

• 6am - wake up

• 6:45am - at Intel...grab a coffee 

• 7am - it all starts

• 11:30am - lunch

• 1pm - meetings including interviews for 2 hours

• 3pm - emergency call (asERT leader) to evacuate an entire factory building

• 3:10pm - run out to rush to the building, assemble teams, and search buildings occupied by people on SCBAs (self-contained breathing apparatus), coordinating with electrical teams and other Life Safety teams

• 4pm - all searches come back with no injuries, 

• 6pm - everything is back to order, and running fine 

• 8pm - back home

• 8:15pm - ZWIFT ride of 4x10" FTP/Z3 

• 9:30pm - hip strengthening, mobility band work, weights for the arms 

• 10pm - shower 

• 10:15pm - bed

U.S. Navy Lieutenant Commander Doctor Alison Siepker, LCSW, BCD

2nd Marine Division

Camp Lejeune, North Carolina

QUOTE

“When the pandemic hit, my OSCAR team and I knew we needed to keep our services obtainable, and managed to launch entirely new procedures really quickly, despite limited resources. In the military we often take pride in doing more with less.”  

THE HERO

Apparently her friends call her Ali. Phew! That moniker is much simpler than the letters, accolades, decorations, and titles that formally accompany her name, all of which are very, very well-deserved. LCDR Siepker is Lieutenant Commander in the U.S. Navy currently assigned to the 2nd Marine Division at Camp Lejeune. She serves as an Operational Stress Control and Resilience (OSCAR) Provider, which is pretty cool, as is her background. Read on, it’s worth it!

Born in Newcastle, England, Ali’s family moved to Dubai when she was eight-years-old (her dad was a chemical engineer), and she graduated from Dubai College. She then began her military career in the U.S. Marine Corps. “After I got out, I used my GI Bill to graduate from the University of Hawaii at Manoa while my husband (also a marine) was stationed there with an infantry battalion. I subsequently pursued my degree as a Licensed Clinical Social Worker, empowering me to serve as a psychotherapist for active duty Marines and Sailors, as well as to advise Commanders on anything mental health related that may impact their Marines, Sailors, or their units, in general.”  

THE TRIATHLETE

Fortunately, the U.S. Navy promotes fitness, so if Ali goes for a run in the afternoon, it’s pretty much considered part of her job. A few years ago she tacked-on the extraneous community of the Wattie Ink. Hit Squad, and recently joined the Gravel Collective. She qualified for Ironman 70.3 World Champions at the Japan 70.3, and began gravel riding in earnest after racing Haute Route Rockies. This year she’s got some serious events on the calendar: Unbound 100, Gravel Worlds, and Leadville. ”I like riding the Tank Trails on Camp Lejeune, which you sometimes have to share with tactical vehicles, but it beats riding in regular traffic.”

Check out her typical day below, “...unless it's a Tuesday when I'll be racing the Zwift WTRL race series, with Wattie Ink., which is a highlight of my week!”

THE DAY IN THE LIFE

• 0630 - wake up

• 0700 - shower, eat breakfast and put my uniform on

• 0800 - arrive in office 

• 0830 - patients until noon

• 1200 - lunch 

• 1300 - work on notes, or meetings with commands 

• 1500 - leave for training 

• 1530 - swim, run, and/or ride!

• 1730 - shower

• 1800 - dinner, then chill watching TV or hanging out with husband Geoff 

• 2130 - bed

Dr. Adam Goulet DC, CSCS, CCSP

Sports Chiropractor, Evolution Healthcare and Fitness

Portland, Oregon 

THE QUOTE

“We are fortunate to have been able to continue providing world class care throughout the pandemic, so hopefully we have made people’s body’s just a little more resilient through the Coronaverse.”

THE HERO

Adam specializes in sports rehabilitation, using soft tissue manipulation, fasciae manipulation, and rehabilitation exercises to treat everything from shin splints, to torn knee meniscus, to spinal disc herniations. Yowza! On a great day he can utilize the crazy, fancy method of Blood Flow Restriction therapy to advance and improve the healing and rehab process. Google it!

Evolution Healthcare & Fitness is where he spends most of his days, bouncing from side to side (healthcare and fitness, get it?), seeing patients on one end, training them on the other, and squeezing in his own workouts with an extraordinary poundage of weights on either end of the bar. 

THE TRIATHLETE

A member of the Wattie Ink. Elite Team, Adam is no slouch at swimming, cycling, or running - especially the Olympic Distance. He began as a collegiate All-American in Track and Field at Eastern Oregon University. He’s an internationally-ranked athlete in triathlon and duathlon, winning his AG at ITU Age Group World Championships: the ultimate podium. His quads are extraordinarily large. 

DAY IN THE LIFE

• 6am - wake up

• 6:10 - breaky

• 7:50am - leave for pool

• 8:30 - jump in for an hour swimmy

• 9:45am - quick rinse

• 9:50am - quick fuel

• 10am - 75’ track sesh 

• 11:30am - drive back to work, snack before first patient

• 12pm - first patient 

• 5:30 - leave for home 

• 6pm - home and snack or early dinner

• 7:30pm - begin paperwork on the computer 

• 9pm - bedtime

• 10pm - lights OUT!

Nathan Killam

(Oh, and Professional Triathlete)

QUOTE

“I've been in structure fires where ceilings are coming down around you, fire is everywhere, and you can't see anything because of the thick smoke, and you're like, ‘Oh, it's getting pretty hot in here, eh?’”

THE HERO

Okay, Killam is not technically a CBCG Athlete, but he’s been part of our family for over a decade. And he is definitely, irrefutably a front line hero. A career firefighter in Vancouver, British Columbia, Killam has seen it all. He quips, “It’s not like Backdraft. We don’t just go running through the wall of an inferno.” Nonetheless, he has countless, harrowing stories of combatting conflagrations. 

Bravery is only a component of what makes Killam’s career astonishing. Juggling life as a husbo, dad, and successful professional triathlete is a circus act to say the least, featuring a four-day-on and four-day-off cycle (is that a week?) including two 14-hour night shifts. His day in the life below will leave you wondering if he is really human, after all. (NB: I’ve often decided that he is not.)

THE ATHLETE

Google him. 

THE DAY IN THE LIFE

• 7am - drove home from 14-hour night shift

• 7:30am - devoured coffee and some fuel

• 8am - rode my bike halfway to Whistler and back

• 3pm - quick run off the bike

• 4pm - quick shower, recovery smoothie, and kiss to the family 

• 4:30pm - jumped in my car to head back to work

• 5pm - family meal at the station, and thus begins my next 14-hour night shift

Incidentally, Nathan’s first born child, Aiden, was born the next day. So next time you’re leaisurely sipping your recovery protein smoothie in your Normatech Recovery Legs, raise your cup to the above heroes, who augmented their contributions to society this past year, and will always serve as paragons of balancing it all.

No Arm Warmers, No Regrets: dress perfectly to train in any weather with your own personal guides

by CBCG athlete, Amy VT

You’ve got to get out the door for a ten mile run, but you have an inner chill. A glance out the window revealing a gray drizzle is uninviting, to say the least. So you bundle up in layers and a shell, a hat and gloves, and thermal tights only to be cooking yourself five minutes into the sesh. You didn’t need the gloves or shell at all, and now you’re stuck carrying them awkwardly. 

Rosanne Kelley knows when it’s time for tights and an earband

It’s the first sunny day in weeks and you’re stoked to get out and ride. You surely only need a basic kit with a simple base layer, right? Rounding the corner from your house, though, you wish you had full-finger gloves. Hitting 20-mph on the open road, you wish you had your arm warmers. Descending a steepie in the shade, you wish you had all the above, and a wind vest. 

Jeff Lam is glad he wore his neck gaiter

Hej! You’re all waxed up and you just got a new Swix® ear band for Christmas. Nordic skiing sounded like a rad idea, but staying in to watch The Godfather trilogy under a blanket sounds much better right now. Yeah, it’s sunny, but it’s negative 13-degrees Celsius out there! You decide to psych yourself up with a few burpees, and sport a full parka, tights, wind pants, your impossibly huge gloves, and a pom-pom beanie. Sho ‘nuff, five minutes into your skate ski (you know, the sport that utilizes every muscle and spikes your heart rate?) you realize you don’t need your hat or jacket. 

CBCG athlete Annick Chalier found the perfect conditions for a Wattie Ink. Thermal Jacket

It’s impossible to judge precisely what to wear to train outside when you’re sitting around inside. An inner chill can be deceptive, as can a glance out to the sunny street glimpsing scantily clad passers-by. 

Thus, I created my own formulae to help me dress for any sport in any weather and avoid regrets. My guides are super-specific to me (I run cold), as well as super-specific to conditions and types of workouts. They can be hard to trust when I'm bracing myself for those first steps in the cold wind, but I’ve continued to refine each guide to precision, and now I simply cross-reference them with my weather app and workout type, and have faith. 

Here’s my running guide. Would you believe it took me over a year to refine? I kept tweaking and adjusting as I observed when I shed my gloves, or stripped down to a sports bra. Note that one key variable is workout intensity, since I dress differently for sprinting on the track versus jogging an easy reco run. 

And, voila, my cycling guide. So many variables here, especially when it comes to whether I’m riding in the sun or not. There’s a ton of wiggle room with cycling, too, as shells are easily stuffed in burrito bags, and arm warmers are designed to come off while you’re in the saddle. I don’t get into the different genres - MTB, gravel, TT, easy group ride, etc. - but I am familiar enough with my own personal guides that I can extrapolate. 

Skiing is my latest addition to my lists, since I believe it can be the hardest apparel to judge. Sun exposure and wind are crucial variables, especially since I often ski high in the sky in Colorado. Last year I spectated my coach, Chris Bagg in the Birkebeiner, the largest and most famous Nordic ski race in the world. I was shivering on the sidelines in a parka as I watched racers skate by in tank tops and no hat! I mostly need my guide to convince me to not add that extra layer since I’ll regret it when I get going, but it’s also useful for the most important wardrobe choice any skier faces: beanie, earband, buff, or no hat at all. 

You should make your own! My personal ones actually reside in the notes app on my phone, so I’ve always got ‘em. I contemplated printing these prettier ones to post on the fridge, but that would be selfish as someone else in my household runs hot, so our layering standards are totally different. I recommend being patient as you create, change, and refine yours for specific conditions, and you should totally extend to other sports. I’d love to see what you draw up for paddling, snowboarding, golfing, or cornhole. Next up for me: rollerblading. 

My coach, Chris Bagg and I love to ski in our neck gaiters and Wattie Ink. Thermal Jackets

You can, too! How to Race Online with Zwift®

by CBCG coach Molly Balfe

 Travel might not be possible right now, but I’m happily rolling through my big gear intervals in the countryside around Yorkshire. A local cyclist is giving everyone cool historical facts about his town, which I’m only slightly distracted from by the exclamations of “ojisjsdjlsdjoijiosdjsdfljlsdjkljsdfjlsfidnzfnssd” from another nearby rider. Thankfully, a third cyclist jumps with a mildly annoyed, “DUDE. You’re sweating on your phone!” Like many of you, my experience with social distancing has been punctuated by a LOT of indoor training. There was a time when my trainer gathered dust for most of the year; now it has a near-permanent setup in my small apartment’s living room.

 Thanks to a fortuitous Christmas present from my little brother, I’ve been lucky enough to explore the virtual worlds of Zwift® while suffering through my indoor workouts.  The platform’s graphics and achievements are pretty motivating, but the real benefit for me was the feeling that I was meeting up with friends for a group ride. It was a lot like my NYC training days of  riding loops of Prospect Park - even the random dudes who hang on your wheel were there! In the early weeks of the pandemic, I signed on to train with thousands of people from all over the world. I started to recognize names, I made virtual friends, and I chatted with my real friends through the Zwift® Companion App.

 Regular training led to some fitness increases right at the same time as races started to get cancelled. I’m not sure what came over me  - perhaps a touch of perceived scarcity syndrome wherein people panic when they fear something might not be available, like toilet paper - but I was suddenly yearning for racing more than ever. I wanted to get out and suffer with friends and strangers and get an idea of where I was after a long winter of indoor rides. I had seen Zwift races through promotional emails, but I wasn’t sure what it entailed or if it was something that was within my reach. Without giving it too much thought, I decided to dive right in and sign up for something. Here is a recap of what I learned after making a whole lot of mistakes:

1) Connect your account

Anyone can sign up for a Zwift race, but if you want your results listed you need to sign up for and verify an account with Zwift Power. You can find good instructions here, make sure to read them carefully to ensure your results get posted.

2) Pick an event

Before you settle on a specific event, select a category in which you want to race:

​A: 4.0 w/kg FTP or higher

​B: 3.2 w/kg to 4.0 w/kg FTP

​C: 2.5 w/kg to 3.2 w/kg FTP

​D: Under 2.5 w/kg FTP

Once you’ve determined your category, head on over to the Zwift Companion App and click on “events” to find a list of upcoming races. Make sure you check out the race descriptions to see what the rules are and learn a bit more about what to expect. For additional information and more filters, check out the event listings on Zwift Power.

3) Know the course

There is a lot of variation in terrain on Zwift. Tempus Fugit is flat and fast, but the climb in Innsbruck features over 1300 feet of vertical gain in less than 5 miles! You don’t want to be surprised by the fact that your 16k race is straight up a hill, so go ahead and check out the course description before your race starts.

4) Set up your gear

Because all of this racing fun is virtual, it relies pretty heavily on technology. I recommend signing in early so you can get a good warm up and make sure everything is working properly. Plug in your laptop, ensure your heart rate monitor and smart trainer are connected, and open up the Companion App so you can chat with your fellow racers. Remember your real-world setup as well! Get a towel (seriously, get a towel), fill your water bottles, and establish and memorize your pacing plan of attack. Just like any race, it is crucial to have some idea of where your effort level and wattage should be.

As for my first Zwift racing experience? I made pretty much every mistake I just outlined. I chose a race by mileage alone, thinking it would last me about an hour (it was much longer). Midway through the race I had to get off my bike to plug in my dying laptop (thereby losing the group I was riding with). I started much too hard and pushed a few tougher sections thinking that the race would end with a downhill (it ended with a 4-mile climb). Luckily, no one can see the result of all this, because I failed to connect my account to Zwift Power. I hope you can benefit from my learning curve and avoid all of the above. My most salient takeaways, however, is that online racing is both an ideal outlet for some of that untapped race energy, and a gateway for a whole lot of sweaty fun. It can also be relatively anonymous fun, so go ahead and make some mistakes in the name of racing!

Coach disclaimer: think very carefully about how this type of racing integrates into your training schedule and your bigger goals. Online racing is very tough and could impact your next few days of training. Check in with your coach about how to structure a plan that includes this type of training stimulus.

Not interested in racing, but miss riding with friends? Think about joining an online group ride! The Endurance School offers a weekly ride on Thursdays at 6:30am PT. Zwift allows us to keep the group together so no one gets left behind. We write a structured workout for each session (more info on the CBCG Facebook page), but you can also do your own workout. Chat with us live on Twitch, just make sure to stash your phone somewhere dry!

VT’s Rainbow Pancakes: a crazy easy way to transform veggies during sheltering

by CBCG Athlete Amy VT

Repeat after me: “two eggs” (repeat out loud) “one cup grain” (repeat out loud) “half cup dairy” (repeat out loud) “one veg” (repeat out loud). Congrats! You just memorized the easiest, healthiest, yummiest, and prettiest recipe of your culinary life. You’ve never met a formula that’s more adaptable to your preferences, as well as sheltering-friendly since I’m pozzy you have all the ingredients in the larder. Bust out your griddle and spatula, and proceed as follows:

INGREDIENTS

• 2 eggs

• 1 C grain  (oats, flour, quinoa)

• 1/2 C dairy  (yogurt, milk, dairy alternative, ricotta)

• 1 fruit/veg  (large banana, sweet potato, 2-3 beets, avocado, 2 handfuls of spinach)

INSTRUCTIONS

Combine the above in a blender or processor. Obvi you should shred a veggie like carrot, or slice a fruit like apple. Add sweetener, salt, and spices to taste. If you’re using a watery ingredient like frozen spinach or citrus, add more grain and one egg yolk. Pulse until totally smooth. Add butter or oil to a griddle on medium-high, and make pancakes like a boss! Tip: flip the nanosecond you see bubbles to retain your pretty color.

EASY!

You’re a magical alchemist! During sheltering, we’ve all made creative strides in the kitchen to avoid going to the store. Chances are you already have the above ingredients, especially since there are countless substitutions. But the hands-down easiest part about this recipe is that you’ve already memorized it. Here’s a variation with high-falutin’ ingredients, as easy as cake:

VT’S PINK PARISIAN PANCAKES

• 2 quail eggs (OK fine, if you’re out, use regular)

• 1 C cooked quinoa

• 1/2 C crème fraîche 

• 1 C shredded beets

• 1 T kosher salt

• 1 t nutmeg

• 1 t clove

• 3 T agave

• Sauce idea: crème fraîche whipped with nutmeg

HEALTHY!

I love tricking children. Specifically, I love tricking children into eating their veggies by hiding them in something that looks cool. I am also vegetable-averse, and can only be coaxed into eating broccoli with accompanying vats of cheese. This recipe craftily engineers every food group in a gestalt that looks and tastes like a carb!

If you have a dietary restriction, making pancakes out of oats, or replacing milk with an alternative is so simple it’s like you’re not even high-maintenance anymore. If you’re vegan, maybe you want to try with a flax egg or whatever you use as an egg sub, and oat milk? Let me know how it goes, you no-longer-high-maintenance vegan, you. 

VT’S GF GREEN DINNER PANCAKES

• 2 eggs

• 1 C oats

• 1/2 C sour cream + handful of shredded cheese or parmigiana

• Several handfuls of spinach + handful of parsley or basil

• 2 T kosher salt

• 1 T pepper

• 1 t nutmeg

• Sauce idea: yoghurt-tahini

YUMMY!

Another clutch benny of this recipe is that you can deftly cater to your taste. For savory recipes, salt and spice will be your tools. For the sweet ones, play around with sugars and sweeteners like maple syrup, honey, and stevia. If there are fussy kids or adults you need to lure to the table, why not add sprinkles? Here’s an old standby that’s gluten-free, sweet, and all-dressed-up:

VT’S GF BANANA DESSERT PANCAKES

1. 2 eggs

2. 1 C oats

3. 1/2 C whole milk

4. 1 large banana

5. 1/4 C nut butter

6. 1 T kosher salt

7. 1 T cinnamon

8. 3 T maple syrup

9. Toppings idea: chocolate chips, coconut flakes, whipped cream, sprinkles

PRETTY!

I’m obsessed with strikingly bright baked goods that are tinctured with natural color. Beets, turmeric, carrots, and greens are as potent as food coloring, impressing food stylists and children at once. Imagine making a rainbow stack of pancakes, pigmenting the spectrum with raspberries, carrots, turmeric, kale, blueberries, and purple potatoes. Here’s a variation with so much natural yellow that it glows, not to mention naturally reducing muscle inflammation:

VT’S SAVORY THAI PANCAKES

• 2 eggs

• 1 C coconut flour

• 1/2 C cashew milk

• 1 cooked sweet potato

• 3 T salt

• 1 T chili or Sriracha®

• 2 T turmeric

• Sauce idea: peanut sauce with crunchy PB, soy sauce, fish oil, and hoisin

Can you recite the ingredients? Repeat “two eggs...one cup grain...half cup dairy...one veg” until you’ve memorized it, and you’re on your way to hiding vegetables into a rainbow of fruit flavors that are super easy, healthy, yummy, and pretty.