Train, eat, sleep.

Back in Edinburgh, the first semester was good and best of all – I've managed to hand all my work in. Autumn was enjoyable, but also tough at times with training commitments and uniwork. Too bad, I didn't really have time to explore the beautiful city of Edinburgh.

Early morning on 30^th November it was time to catch a taxi – to airport. Before noon the plane touched down in my beloved Torrevieja area to wrap up my 2013. Here I've got to follow the precious mantra. As it is, life on a training camp is quite very simple: train, eat sleep.

Let the photos do the talking, say no more.

First things first!

Monte Hurchillo

'5 down, 20 repeats to go'

'20 down, 5 repeats to go'

Tourism in Alicante. (I spent that time somewhere in rural and remote)

The way is up there.

A hairpin.

Giddiap!

"Anna juomaa!" - Mum always provides the best of services.

Puerto de La Carrasqueta

Uphill finish at Font Roja.

Cheers!

Empty jar of peanut butter.

Last time I wrote excitedly about how we gonna try out some things, but now, lets say, the excitement has been overrun with sheer frustration. I was feeling good after some test runs and we though: 'OK, lets see what we can do by adding a bit of a power block into mix for the races...' It did start well. Too well maybe? Then, I dunno if it was my mistake or just plain bad luck, I started to feel sore throat and cold. It may be that we took it too deep and I became vulnerable for a cold. It also may be that I simply caught it by a chance. Either way, this sucks. The races are looming and I'm lost in the good old middle ground. You know – you feel okay, but not perfect, but then on the bike you are way out of it. In a way, I would happily (not that happily really, but that's entirely different story) rest it away, but the as said the races are looming and we once made a decision to throw in a bit of specific training and see how it goes.

Then again, if you can't do it. Don't necessarily try. Like in many card games the early wins and gains, may prove to be significant losses at the end. I'm tempted to do some rethinking of the near future, as it may not simply make any sense to keep on digging the power, which currently is not there. It's kind of like empty jar of peanut butter – you just keep scratching the bottom hoping to maybe find some left overs and at the same time realize that there isn't any. Still pretty much similar solution goes for the training and the peanut butter. And there are always new races to look forward to – and it is not likely that Sainsbury's would run out of peanut butter. Also, if necessary you can replace the peanut butter with, for example, rasberry jam. Training wise, do what you can do rather than keep desperately trying hit the powers. In short, we are talking about adaptability and flexibility.

To follow my own guidelines I'm gonna make sure the peanut butter is really empty and replace it with jam. Then, do my mobility exercise plus uni work for the rest of the day or days, which helps with my training in the future. Still, this sucks. It is such a beautiful day and I can't do what I'd like to. But that's thinking in real short term. To keep things realistic, I do like to remind myself of the bigger picture and my long term plan – and dream big.

Ethiopian espresso and daydreams.

Ain't that something? Sitting on a cosy leather sofa in dim light at a back of Starbucks watching people hurrying with cardboard cups. You, yourself, just daydream and sink deeper to the soft sofa with a venti-sized cup of fresh steaming Americano made of Ethiopian espresso. That really is something. However, tomorrow it will be over, no longer time for that. In other words, recovery week is just about to be over, time to get back work.

Although, I'm not saying that this week has all been about such times. Definitely not, I've been following my gym program combined with some class rides and not to mention the uni work. It is a lot of reading, a lot and a bit more. I'm trying to scratch my head around the academic reading all the time I have the concentration. Luckily, so far I've been doing quite well and the first assignment is 99,9% ready to be handed in next Tuesday. Plus, I'm working on another one already. Gotta stay committed.

In training I've had mainly normal if not good days, except last Saturday. That day I found myself just about to cry on the road side by the Haddington hill. I was supposed to do some efforts up, but as it turned out – I didn't manage a single one. The three weeks were heavy in my legs and I was drained from the day before, which was one of the good ones. Hope the good ones keep coming. There is always, of course, the exception of the bit of bench pressing Steve makes me do (for a sound reason, no arguments). It doesn't make me miserable, but I suck at it. Though, I can honestly admit that by no means am I the same guy at the gym anymore that I used to be, when it comes any of the exercises. I guess there is, once again, the undeniable truth to be faced: if you don't do it, you lose it. What is more important to remember, that you deliver on bike counts. On that domain, we are doing okay.

In the next block there will be something bit different going as there are some races coming up in couple weeks time. The initial idea was to keep the training as it is, and compete with the form whatever it might be on the day. We figured out that it might be worth giving something different a go at this time after some test runs. At the time of writing I'm not fully aware of what's to come, but I look forward to it. It might (hopefully) shake things up, we'll see. They are not such high priority races, so now it is a good time for some experimenting. As the races, in near future nor further away, are not quite set yet, I can't give a full heads up on them. Stay tuned!

PS. That was quite some writing about really nothing but an ordinary week. Thanks if you managed this far!

When it gets hectic.

Eventually during a hectic week I did spot the Arthur's seat – please see the photo for that.

View from my lounge.

By hectic I don't mean some stuff to do on the legendary 'To do-list' here and there, but more something like keeping on going from dusk till dawn sort of stuff. On Tuesday I did my training ride from 900-1230hrs was on first lectures at 1400hrs until 1600hrs, then had a snack only to be back at lectures from 1800 to 2000hrs. Then again on Wednesday woke up just after 600hrs and had completed my first training session of the day just before 900hrs. Then one important meeting took place at 1000hrs after which I had lunch and headed to the roads at 1400hrs for some two hours to be back at uni for 1800hrs to assist my friend in his PhD data collection. Now, after all that, I'm pretty tired already. Tomorrow I'll rest or at least active rest. And yeah, I sincerely hope that next week will be more settled and less hectic, and luckily for me, the odds are good for that.

My classes have started well quickly. There was just a quick necessary induction and from there on the real stuff began. In fact, the start was so quick that me and Alex, a colleague of mine from IPP and PP, got a tad bit frightened by the workload and athletics. But at the end of the day, we'll live with it.

Mentioning the IPP. Training has started well smoothly. Riding is on a good state despite the relatively insufficient resting periods. All other things have also caused that it has not been quite as structured as we would have liked it to be. I've also started my new strength and conditioning program (SnC) with my new SnC coach Stephen Bishop. That guy is amazing, he definitely knows his stuff. Already, I feel that I have made progress in terms of technique and maybe I'll squat like Sir Chris Hoy one day (again, in terms of technique – please remember). There is also some new mobility stuff added into my training, run by another SnC coach - Dave. I've now started also working with our physio to open up my back, which will hopefully make me more aero and efficient on my bike. Roads are well good and drivers around here have been very considerate, even though the surface is mega rough in some places.

For next week, or preferably already Saturday, I'm looking to get settled and get back to basics. That would mean creating an overall plan for coming season, and weekly plans from there on. Also in a weird way, it also means the end of last season, and I'm also done with my off-season, without actually noticing them. That is due to some changes in racing plans and as mentioned before, it has been pretty hectic. With all new stuff here, I can't even say how excited I am looking at the coming season.

Some of my first impressions from Edinbarra.

Sitting on the sofa, trying to spot Arthur's Seat through the darkness and just chilling.

Life has been a bit hectic lately with so much going on. I've just tried to balance my days with university inductions, moving in, necessary shopping (ie. the dull stuff – hangers, boxes, cleaning aids...) and then of course getting back to training.

Now though, I've had a bit of time to relax and reflect all that I've seen and heard so far. And maybe, to begin with, I could babble a bit about what am I actually doing here. Last february I applied for a masters degree over here in the University of Edinburgh. The programme I gained admission to officially goes under the name of MSc Performance Psychology. Though, it will be shortened to PP (or maybe peepee) as it is quite a long pair of words and the other reason will be enlightened little bit later in the text. Anyway, my studies are about people who perform, such as athletes, businessmen and -women, military and performing arts to name a few, and to understand the psychological attributes and determinants of such performances. The best thing is – it will all start tomorrow.

When it comes to cycling, I have been accepted to the Individual Performance Programme of the University of Edinburgh. Now this IPP (see the difference to PP) is a programme created to support student-athletes towards their academic and sporting ambitions. In the programme the sports vary from my cycling to archery to kayaking to athletics to pistol shooting – just to name a few. From my part it is all just about to kick off, but only the induction was a sign of something I've never experienced. The system is pure class and I feel extremely honored and proud to be part of it. There are loads of new things coming up for me, but more about that later on once the things are running.

So far Edinburgh has been super (yet sometimes fairly rainy) and I can't wait to get properly started. The people I've met from my school, from the university's cycling club and from the IPP have been amazing. I've also bagged first proper training rides around the area. Hilly, I believe, is the best way to describe my new training ground. A sound example is the Holyrood Park only five minutes from my door, which provides a solid 2km uphill for some hill repeats – I'm sure that the hill will be familiar come spring time.

It is all good!

PS. In case someone wonders the spelling of Edinburgh in the header. A quotation from a well-known travel guide states: 'No matter where you come from, you should not forget that Edinburgh is always pronounced with a Scottish rasp as 'Edinbarra''!

Very first greetings from Scotland.

Here I am now in the beautiful city of Edinburgh. Still in a hotel though as I haven't got keys to my new apartment. Still, from the hotel window I can see the Firth of Forth and it is all pretty damn good. Program at Uni is yet to start, but sportswise it will start on Saturday and my Performance Psychology degree on Monday.

Thinking back and reflecting to the time after the last update. Yep, quite a long period – I know. After track nationals I was supposed to travel to Sweden for Tour of Jamtland, but as many of you well know that never happened. I sprained my back during the training sessions leading to track nationals and it didn't let me go to such demanding stage race at all, let alone in competitive form. Such things happen, it is just part of the sport.

Instead of Tour of Jamtland, I dozed myself with Ibuprofen, beetroot juice and carbs and at the same time had my back covered with Kinetic tape and went for the longest time trial of my life – it goes by the name of Kalevankierros. For my luck and great surprise it was actually easier to tuck into TT-position than on normal roadbike. Anyway, it was 68km long lumpy if not hilly route and I nailed my plan except that I managed juggle other of my gels midway through. Nailing the plan brought a solid result and I won the event. Happy ending for the summer season despite the aching back.

On my holiday I took a big chill and at the end had a family weekend in Budapest with my most important support crew. We wandered around Budapest, visited Sörözös and Borozos (ie. Pubs and winebars) and ate well. I also went, as our big time tradition is, to my godparent's cottage for a weekend visit. After that it was time to go back to basics.

Uphill sprints near Cramond

Now in Edinburgh. First hundred or so miles done. Waiting very much to meet and greet new people. From now on it is pretty much all academic work and training – in that particular order.

On the banks of Firth of Forth

All in all, the summer was very much okay and I feel that I reached some steps and progressed. The summer months also brought some changes to my training and lets say diet, which seems to be working well as well. I have to admit that I maybe didn't get quite all the results I wanted for one or another reason. But then again, I know that I made progress and there were some very strong rides in the mix. This is definitely a solid starting point for the winter season.

From stage racing to track.

Again a relatively long break from blogging, but relatively productive block on bike. After the road nationals it was a week until the U6 Cycle Tour in Tidaholm. That period I spent just getting ready to roll from the first to last stage.

The race itself clearly itself provided me with definite highs and lows as well. The highs included prologue, first road stage and especially last road stage. The criterium and second road stage were the lows and the finishing time trial landed somewhere in between being neither good, nor bad ride. In the prologue I was 10^th with a solid but shy overall performance. The road stage was quite nervy, but I managed to get through with no problems. Second road stage was simply terrible. Cold, wet, and even colder – I ended my race shivering at around 115km. The criterium next day went at the beginning from break to break until I had to gasp some air inside the bunch and during that period I locked my brakes and destroyed my rear tyre and was eventually flagged out.The last road stage was good. I was in the first break and rode actively. Some nervy moments inside last five kilometers, however, cost me a chance for real good stage result. In the time trial I gave my all, but the active road stage made a notable difference and I just wasn't hitting the right watts and ended up being 18^th.

After U6 Cycle Tour it was time for a two-week track cycle to complete the nats. In the mean time, my training had made me slower and slower and actually the only idea of the two-week cycle was to get at least some speed to my legs. It worked okay in the end. On Tuesday before I rode a solid kilo in almost perfect conditions. Come Friday and the national kilo champs my time was enough for fourth, meaning that the sprinters had got the better of me– as I expected, but managed to forget at the time. My sincere congratulations go to Juhani for his first jersey. You really deserve it, wear it well buddy!

On Saturday I had two disciplines in my schedule – individual pursuit and match sprint. Individual pursuit to win and match sprint for fun. I qualified fifth in the match sprint in the morning and first in the individual pursuit with a controlled ride, despite my too quick opening. In match sprint I was dropped by my friend Antti and then solely concentrated on the pursuit final and especially starting calmly. The final was good for me, and I even got to enjoy the last three laps of the race. It was my third, but still felt superb. The day on that was getting only better and better when I watched Antti riding like a boss in his first ever proper sprint competition. At the end of the day, he was crowned the champion. Congrats Antti! On the last day we had the team pursuit in the program. We rode it safe and got gold to wrap up the weekend. Then it was time to enjoy the rest of the competition as a spectator.

Good couple of weeks are now bagged and I'm looking forward to the future.

My Sunday on bike.

Waking up at five o'clock on a Sunday morning is not in everyone's mind, I guess. It was in mine, as it was the national road race.I had to, as I had opted to travel to Pori on the two race days from rather than staying there for the whole weekend. Being smart afterwards, I think it was a good choice for many reasons. Firstly, we had time to solve and manage the technical issues with my TT-bike and secondly, it was very much a stress free day and there was no such boredom nor intentions to go to watch others racing on the day between our races. Besides, there was a lot of food in our fridge.

To the race then. Total of 15 laps and 180 odd kilometres on a relatively easy course in sunny weather was ahead of the peloton. On a personal note: that's the longest race ever for me. I had my own targets set for the race and I took it pretty relaxed as the only message from my support (mum and dad) was to have fun, have a good training and stay safe. Actually, I would have wanted to get into some early break, but as it so often happens – I missed it. I was in the top 15 when it went after some three kilometres, but got stuck in the bunch and the it was too late. Gutted I was. Then it settled down for a while until the strong guys started to make their first moves. I managed to follow one and another, but when those both came down I simply had to the bunch to rest for a while as we had still some 140 to go. Somewhere there those guys went again and then we never saw them again in the bunch. Then again, it settled down for a longer time.

Coming to the last hour some guys from the early break had dropped back and apparently one of the teams, V8, wanted to start moving again in the bunch and the intensity picked up again. I felt okay and found myself in the front several times, but never got away. Then, just before the last lap, there were couple lone guys in between the top six and the bunch. I managed to get there for my surprise with some others coming up there a tad later. I feel that I did a fair share with some guys skipping their turn in the front in the, lets call it, middle group and had no legs going to the final sprint. Had I had some legs, I dare to reckon that the result would still be the same with my sprinting abilities, that are actually non-existent.

I was 14^th in the results and happy with that. It actually was a place better than in the time trial. I didn't expect that. I'm pretty happy with my ride yesterday, and I think it is safe to say it was my best road race this far. All in all, my road nationals were okay if not good, when I consider where I was a week or two ago and yes, leave alone the technical problems on Friday.

Now a week until U6 Cycle Tour. Training, resting and eating until that.

Time trialling with Formula 1 tactics.

It gives some, it takes some. Yesterday, however, it seemed to take little bit more than some. It was the time trial nats over a rolling course of 45kms. I felt pretty ok the whole day and felt that the extreme addition of carbs had changed my legs at least a bit. Despite that, I started cautiously as I wasn't quite sure how it will turn out.

Eventually my slow start was pretty good to the turn around. Then I was kinda counting kilometres to get going on the last ten miles – at least that was my mind set. Then became the problems with my bike. Nothing lifts the spirit like three dropped chains in time trial race. I count it to some extent as bad luck as the bike was perfectly fine in the shakedown and warm-up. Yet I was forced to use the tactics applied by Red Bull and other F1 one teams, except I didn't change any parts. Another difference seems to be that in the F1, three stop tactics seems to work, but in time trialling – it definitely doesn't. Bullshit, some might say and well, so did I. I lost quite some time, but that didn't cost me a medal at the end, but some places it did. I finished 15^th. Still I decided to finish and for a great surprise I happened to fit in to the team winning the team competition, which was a lucky end to a quite dull day.

Despite all the issues my performance was fairly alright. I felt good all the way. However, there is one thing that bogs me. I'm riding my bike with ease at the moment. I just can't get it all out. I somehow can't get a sick feeling of going fast. The efforts are steady, but submaximal at this point. It is a shame, but there are things we can do about it. We are working on that and on the chain problem as well.

Tomorrow is a race day again. Road nationals this time. Having seen the course, I feel the race is gonna fairly nervy until the main contenders start to make moves. We will see about that then! But first things first – I'm feeling well good today, submaximal time trial you know - so I think I just might start waking and working my maximals already today.

Rest and get better?

After the second trip to Sweden I took couple days of recovery to get somehow set for the racing weekend at Kauhajoki consisting of 20km time trial and 142 road race. I had a pretty decent feeling, but it didn't quite transfer to my riding and it was disappointing at first hand.

In the time trial my power was down, or maybe I should say not on the level I expected or presumed. Now the magical word here is 'expected'. What did I actually expect and why? There is absolutely no reason to expect anything before, there should only be a plan to be completed. Learning point number one.

Still, the power was down to normal and there symptoms that I didn't perform at my level. The next day I rode a decent road race being active the whole way and then missing the break. I guess that happens more often than finding the right break. However, this time I had no expectations whatsoever. There might just be something in there. For it being only psychological, I dared to disagree. We (or more my father) did analyse the rides and loads of other data to find out, actually, what is going on. The data told us things that I would count as learning points from number two to number x. There were some things directly related to my riding or how I should ride.

The main point still was in my training regime. We take HRV-samples every morning to follow my recovery and ultimately avoid overtraining. One measure is the relationship of LF and HF and those numbers put on a diagram showed that I'm not really quite sure what I'm talking about now. In a scale from total wilderness to complete understanding, I'm somewhere in the middle, I guess (or hope). Anyway, there was indications that I had not recovered sufficiently from my previous performances and maybe therefore, I lacked in my performances. The conclusion was that before the road nationals next weekend and U6 Cycle Tour a week from that, we put more emphasis on quality training and quality resting to maybe hit some form some time during peak period. As a matter of fact, if this is the case – temporary overload – it should be good. From now on intense workouts with enough rest could really bring some form for the peak period. It still remains to be seen. Thumbs up, that we are right.

Anyway, I'm looking forward to race in the nationals next weekend in Pori and after that I'm eager to find some form for U6 Cycle Tour in Tidaholm, Sweden.

Swedish Tour, Vol. 2

The plan was to start four times in five day – which I did. The plan was to ride my legs off – which I did. The plan was today to get to breakaway – which I did not.

Wednesday was a day for Smack-serien time trial over 23km in such a beautiful but tricky course. I mean up and down all the time. The race was pretty good for me, despite the dropped chain. Composed ride and good feeling. The power was there...ish. You know, you are never quite happy with the power numbers. Anyway, it was good day on bike.

TT at Skokloster.

Thursday was active recovery and some adjusting and tweaking on my aero position, which seemed to improve by photos and later it was kind of proven also in action. However, there is still more tweaking to come as this trip has triggered some more thoughts to be tested.

On Friday morning I went for an hour long easy spin before the night race on Arlanda Test Track. I felt pretty good already in the morning and come evening it was bad either. The track was simply cool: closed traffic, tight turns and so on. I really did like it, eventhough someone maybe is surprised to hear me liking a criterium type race. The race itself was quickly over. Twelve laps on the short course in 36 odd minutes eqaulled average speed somewhere between 45 and 46. I ended 32^nd in the bunch sprint finish and happily checked the data. Not a bad day at all.

Arlanda Test Track

Saturday was just another time trial day, except I had apparently left my legs at Arlanda the evening before. The 25km course was another hillyish one and I had it pretty well until halfway and then started dying, dying dying. Watch power numbers and dying at the same time definitely is not the most effective nor encouraging way to ride against the clock. Lesson learned. At the finish I was certain that I had sucked, but seeing the results and my average speed – it wasn't that bad afterall, if we let alone the power numbers. And it told me something: my position is pretty much working.

Dybeckstempo

Today, I had Falkenloppet on the list. Twelve times 10km lap started practically flat out from the first bend and by the end of the first two kilometres I knew I had no legs whatsoever. The feeling kept going on until eight or ninth lap, after which the breakaway (actually breakaways) was long gone. So I rolled with the main bunch and had a good training session.

Before the start

Tyhjäpuntti.

Now, that I checked the data, I'm sure I got what I wanted. I'm tired. Recovery time. Good night.

Come back and spring business

It's been a while. And in this case using the word 'while' is at least the understatement of the week – anyhow, it has been simply too long. I could provide a list of explanations, but it would be at least half lies. Apologies to my readers.

The main thing is that I'm all good and all alive, with the exception of my legs. Those are semi-dead or so. Since the last update from Spain I've doing the basics: train, eat, sleep. It hasn't changed even if my location has changed. Also I've taken my first competitive starts of the season, which have been ok or good (except in Säkylä). From now on training gets more and more intense – the real business kind of begins to tune up for the bigger events of the summer. Example of raised intensities is my next week: four races in five days in Sweden. For those I'm hoping for semi-alive legs, otherwise it may feel like a complete misery. Even though, the feeling ain't the result always: today in the second training I was at first afraid that I might die during the main set. Then the first minutes in the main set I hoped I died. At the end it all turned to be alright. And that's just the human factor, you never know.

This come back to the blog is to be continued. Following days I'll post a photofilled recap of the last two months. Stay tuned.

An off-day.

After two solid, good days I had, as stated in the header, an off-day on my bike today. Luckily, these are more of rarity than normality. Truthfully, my legs were kind of heavy but alright if not even on the better side considering the earlier days. But it was my mind, for some reason, that was off, sloppy, lazy, unwilling and well – just add your own adjectives.

Anyway, here is how it goes on a sloppy off-day:

I wake up earlier than my morning alarm uncertain whether it was the glorious sunshine or the gusty wind banging the door and windows. Then you decide to get up as it isn't worth trying to sleep for some odd 15 minutes more. Now, it is time to take the morning recovery check, and as a byproduct of which I managed to wake up my father as the HR-belt beeped like hell since it had limited memory left and I hadn't emptied it the night before.

Once I get to downstairs to make some proper strong coffee I managed to spill the coffee beans all over. Then serious coffee loading during and after breakfast. After breakfast a small break and check the weather. I think: 'Ok, I'll go out at eleven”. At eleven I decide to go out at noon. At noon I decide to have lunch instead of training. After lunch I have to take a little break before going out. At 1pm I'm sure that I'm ready now, but still I opt for an early afternoon coffee. Then at 1.30pm it is finally time to get set and go before it will get dark. And it is still windy...

I get out of the house with a planned route in mind, but from the very first pedal pushes I start changing it endlessly with ever improving excuses in mind. If something breaks, if some place hurts and if... I had ridden 20mins before the first route change happened, the next one took 10mins, but the process was efficient to say the least and I never got bored with it. After all, I was wandering all around aimlessly trying to make the GPS-trace look cool – and it eventually does look super cool! Mid-ride I ate a chocolate brownie, just for the sake of eating something good, not for the energy, but today for some reason – it didn't taste that good at all, still I ate it. However, I want to point that the power was kind of there, but I wasn't ready to take it out today. These days just happen once in a while. So there I was just riding sloppily trying to make most of it with not real determination.

The plan was to go for 3.5hrs. But as sloppy as I was, I had to punish my weak mind by topping the ride with a bonus of half an hour. I wanted to just find some determination, which I finally found when I was climbing the last hill home and the reason was apparent – refreshing shower. Training done, all good.

In fact, it wasn't so bad today. I managed to do what was in the plan even if I was really sloppy. So, all good and tomorrow some intervals before rest.

PS. I did use some colour pencils, in case someone left it unnoticed.

The beginnings of real business.

Yes, three days into the more intense stuff now, and already I'm feeling it and at least I'm trying to convince myself that I'm fresh for one more day before day off. Actually, it depends if I recover sufficiently by tomorrow morning – then I'll give it a go. If I'm incompetent, then it is better to swap for a rest day and adapt the program. Either or – this is good. So far I've managed to go through all three days, but sooner or later there will most likely be some desperate DNF's in training as I just can't keep up the power. I just like the interval stuff as the limits are more easily accessible and you pretty well know when you are on limits.

Counting days is another thing I'm doing pretty consistently. It just 10ish days and my stint in Spain is over and we'll start moving towards north slowly spending a week of training in southernmost France and then towards ferry to Finland. Hope it will be spring by then.

And as a last note. It ain't always good to eat proper sports food (energy bars or gels etc.) during rides. Nothing lifts the mood better than chocolate cupcake, Coke and Chupa-Chups (but only if cola flavoured). Tried and tested, I rest my case. Yet I'm open for ideas from Chinese to Haribos. Any suggestions?

Just to finish up the update with some artistic photography by my father and me as an almost perfect subject: 

Up the hill...

 

...almost there.

My secret training method.

Concentration.

And off you go.

Good, better and best news.

TT-training

  

Sometimes things go well, and at that time, one should simply cheer the moment. Last week in all fronts was a week to remember. Hence I'm training here; I'll start with that. Last week was the hardest week I've ever done, and still I'm feeling confident that I can build up on that two more three-day blocks. It comprised 24ish hours of training, and practically none was just recovery, and no session was pure LSD (obviously not the drug, but rather Long Slow Distance). All we have to do here is to foresee that I won't overreach too much and therefore, turn it to overtraining. For now, there are no symptoms of that and my morning tests of HRV are giving green light and reacting well. So training is working and as a bonus, I've lost some weight and yet managed to keep my strength levels relatively well outside just riding my bike.

However, nothing lasts forever and this is my last month in here, in Villamartin. I'm eager to make most of it by finishing the base blocks on a high and then getting a good start with the more intense training. And fairly soon, we are starting the major tour with our Civic across Europe to Finland, although the plan is to stop somewhere for a week not to distract training with too lengthy traveling. Then it is pretty much time to think about some racing to support the training schedule, but again, I've got no precise idea where and when. And if the weather turns out to be severe – I might just have to catch a flight or do something to get back to somewhere in the sun (and to be added – it rains like hell here at the moment). Also before that, my mother is coming here for a holiday during my recovery week, good times.

Rest day

But the biggest news by far all winter I received yesterday - actually Friday, but the system was in maintenance, and I didn't catch it. I received an unconditional offer to study a master's degree in Performance Psychology in the University of Edinburgh. Yesterday, after my training, I wasn't really able to say a word about it, but after a good night's sleep and a day's rest – I'm super stoked! For me, it is a big, big step forwards and to gain an admission to such highly ranked school, as is University of Edinburgh, is amazing. So, if nothing dramatic happens I'll be on my way to Edinburgh come September.

I'm not going to rate the news as which is the good, better or best news. All the three are important to me. Having it good on training, getting to the really intense business in my season and gaining the admission to go further with my studies are all things that give me the widest of smiles.

Plyos on the beach

More plyos on the beach.

Lethargic idling.

Base period number three is now well underway. After a holiday-sort-of-week (very easy recovery week) in Finland I flew back to here, Villamartin. The first week was, ehh, pretty weird and even rough. Afterwards, it wasn't bad or anything and I was doing relatively ok, but going from being highly fatigued to highly fresh was drastic. At the end of last training phase I was actually struggling to get my heart rate up to stay 160, and now I was struggling to say below 160 when I started again. Definitely frustrating. Yet, after the first three-day block things started to get back to normal, if there is such thing as normal in training – I mean that going from freshness to fatigue back and forth, where does the normal fit in that? And I guess that it doesn't matter so much at all.

Otherwise life is pretty easy going. Train-eat-sleep works well for the moment and I'm quite happy with what is going on, or perhaps what all isn't going on.

Now that the spring is coming, and therefore the race season is ahead, I've circled some provisional dates in my race calendar, but nothing conclusive. That doesn't say, that I don't know where my primary goals are in the coming racing season, because those dates have been long circled and many times. Still, I don't feel like fixing any sort of racing calendar just yet. Maybe next time though I'll scribble about races, motivation and targets as I'm moving to the build periods and things are starting to get more specific in my training.

Rest days, as today, are usually cool. This morning was even cooler in terms of room temperature as well as my wake up in the morning. I eventually woke up to a thunderstorm – I would have been seriously irritated, had it been training day coming up. Now that it was rest day's morning, I was just happy to lie down, listen to the rain and think whether I'm gonna have three or four cups of fresh coffee when I finally get up. So far three, but I'm already thinking of a refill.

Who the heck was Gill Bates?

To that question I can only answer from my side. Firstly, maybe it is worth to open up the reason behind this particular topic – so, why I ended up even trying to answer this question was triggered by my very own thoughts today, hence the header. I shall open that incident in detail later on.

Generally, the thoughts vary in between the session depending on factors such as the type of the session and so on. In other words, if it is more about base endurance type of stuff my thoughts at least wonder around more than during intervals and not to even mention gym sessions. However, there are general pathways that the mind goes, which is practically always the same.

Pathway 1 is the neutral one. You feel ok, but not quite sure how it all will turn out, so most of the time you just try feel your legs and how they're working. Then comes the comparison to earlier similar work outs and interpreting the data on the small screen attached to the stem. ”Last time I did this and that and now this and that”. There is also occasional thoughts of something that just has been going on lately or some planning ahead.

Pathway 2 is the invincible one. You feel superb that day and stare at the screen in amazement and don't want that to end. Again, the comparisons come into play in a way that you just think how much you have developed and more importantly how much you will develop. These sessions are often the breakthroughs for motivation and so on. During these rides the occasional thoughts are rare as you just flow through the day and wish the same form to continue and you may even start daydreaming.

Pathway 3 is the miserable day out. The feeling is utter crap. You continuously try your legs out and at first think that ”Ok, it's gonna turn alright after an hour or so.” - yet, it doesn't. You just keep staring at the numbers and curse. The cursing continues as you just keep checking the time and realize that there still three hours left and the feeling ain't getting any better. Now the occasional thoughts are just normality and boy, they definitely are not of the inspiring nature.

Still, each and every workout ends the same: ”What will I eat when I get home?”.

Despite the pathways are quite clear, the occasional thoughts are the ones that actually make all more interesting. The just tend to come out of the blue and be whatever. Now let's go to the incident of the day. I was doing 54^th minute of a 60min base interval and the thought hit my head:

”Was it Gill Bates or Bill Gates to own Microsoft?”

Have a good day!

About backing off and giving it all.

Quit the mumbling and do your efforts. I did say that a dozen times to myself last Tuesday, but in fact, I just couldn't do my efforts. Eventually I backed off from that one training session, which was preceeded and followed by endless debate whether or not to back off, whether it was giving up or not. It was first time for long, when I simply couldn't do what it said in the program.

To me, there are two types of backing off. One acceptable, one not so much. I think it applies as far as those acceptable backing offs ain't becoming a daily routine – I'm sure you know what I mean. If it is one odd day out, it is alright. That day I just couldn't I deliver and it could see it and feel it, but still I started every single effort to see whether I could do it. And then when I couldn't, I did back off but not before I was clearly out of the effort. However, the day I just decide I feel bad and back off, someone is to kick my ass – big time.

The reason behind the odd day, as I later found out, was in my eating, or better, the lack of it. I had eaten too little between the training session, which then lead to empty tanks and at last dropped power output. Hence, the backing off. Problem solved, and today a modification of that very same training session was no problem and after that I had an apple pie to start my recovery. So good.

Otherwise, it has been very windy, but good. Training has been well and no major problems. Just gotta keep on the good path, but today a welcomed day of rest! Coffee, chill and more coffee.

Spain in photos.

Ride.

Ride more.

Get lost in the middle.

Then ride again.

And a bit more of riding.

Road block.

On a family hike.

Checking it out...

...then consult.

Vamos Torre.. and my favourite ever leftie!

Obviously my view of Spain in photos is a little bit biased and twisted, even I admit it.