Tapering? Countdown to Whistler Gran Fondo

Tapering? Countdown to Whistler Gran Fondo

There is 1.5 weeks until the Whistler Gran Fondo!

Where has time gone? It feels like yesterday when I registered for this event 7 months ago.

I haven’t been on my bike much the last couple of weeks but I’ve been going pretty hard at the gym with the weights and lots of high intensity interval training simply because I felt like I was gaining body fat from doing way too much cardio (ahem, cycling), my body was getting too soft for my liking and I actually lost strength. I missed my muscles! My glutes and IT band also seemed like they were super tight all the time and they were actually affecting my rides earlier this month because they got really uncomfortable and almost painful especially when I climbed hills. Last week, I didn’t ride at all (first time since February!) —even though I had rides planned, unexpected circumstances popped up but I don’t regret it because my legs are feeling great right now… even WITH the heavy leg days. I guess endurance cycling, too many hills mountains and heavy leg days are a no-no for me. I should have also been doing way more stretching and should have not gotten so lazy with going to massage therapy.

Here is my rough plan for the final countdown to the 2013 Whistler Gran Fondo:

  1. Bike ride to work tomorrow (Thursday) + short evening ride after work.
  2. Rest on Friday. I’ll be having a gym date with Mr. Foam-Roller and I know I will probably be tempted to do a 100-workout (100 DU’s, 100 burpees, 100 wall balls) because I’m already thinking of it in my head.
  3. Group ride this Saturday up to Seymour and Grouse.
  4. Rest day or perhaps a leisurely ride on Sunday just for fun.
  5. Usual morning Grind on Monday.
  6. Leisurely bike to work on Tuesday and Thursday.
  7. Full-body circuit once or twice sometime during the week (less intense than usual but will incorporate some HIIT sprints on the spin bike).
  8. Rest day on Friday.
  9. … Whistler Gran Fondo on Saturday!!
  10. Lots and lots and lotssss of stretching, foam-rolling every day.
  11. Physio and RMT visits.

I know I’m not tapering too much but I’m confident I can handle the Gran Fondo, sans injury. I promise my workouts will be less intense than usual! The following tips are from this article (click for more) on tapering for a Gran Fondo ride:

  • Do your last endurance workout 4-8 days before your Gran Fondo.
  • Avoid “big gear” workouts for 1-2 weeks before the event.
  • Avoid exhaustive aerobic workouts for the three days prior to leaving for your Gran Fondo
  • Intervals are OK in the last week, but should be avoided in final 2 or 3 days before you depart for the event
  • Use an active recovery ride (very, very easy) in the days before, or simply rest if riding isn’t an option
  • Treat the first few kilometers of the Gran Fondo as a “warm-up” to get your legs accustomed to the effort

What are your tapering plans for the Whistler Gran Fondo?


    Random Things I Learned While Cycling

    Random Things I Learned While Cycling

    1. Always wear sunscreen on the face.

    I spent my summer walking around with a mustache tan. Being a vain cyclist, of course, I’m more worried about the tan than the UV protection but um, yes, uv protection is important as well.

    2. No matter how much sunscreen you put on your face, you will always sweat it off.

    Cyclists are forever doomed.

    Mandatory Vain Cyclist Image | iFuckingLoveFitness.com

    Mandatory #vaincyclist photo. I am wearing this short-sleeved jersey because it was a cloudy day.

    3. Don’t cry over your tanlines.

    Remember they will fade. Well, I’ve never cried over tanlines before because I always move my shorts around so the line is always faint and I only wear sleeveless jerseys!! I still hate them with a passion though.

    4. Never be lazy and let your partner carry things like eletrolyte tablets and extra fuel for you.

    Especially if there is a mountain involved because you
    will get separated. That 0.00002 grams won’t make you any faster! Just kidding, he was only carrying my stuff because all my pockets were stuffed with things like tissue for the predestined volcanic erruption of Katy’s Nose … so next time I will find more pockets instead.

    5. Cycling and navigating while leading the pack is hard…

    … especially when you are like me with no sense of direction. If you ever see me leading a group, do not follow. I repeat, DO NOT FOLLOW. You will most likely get lost and the length of our ride may be doubled (swear, I didn’t do it on purpose).

    6. Sometimes the hardest hills are the ones you can’t see— the false flats.

    But that’s always the cyclist’s fault because they are probably still trying to hammer it when gravity is totally against them.

    7. When you think you can’t ride any further, take a break or slow down.

    Even a 10 minute break will keep me refreshed for another hour or so.

    8. Eat something quick and carbolicious before any ride longer than 2 hours.

    Or drink a cup of black Vietnamese coffee. Epecially if it’s 6am in the morning. Especially if it’s going to get hot. It makes all the difference in my energy levels.

    9. If you want to become a stronger rider, it will hurt.

    The only way to be faster is to ride with people faster than you. And trust me, I get anxious but I never regret it!

    10. It’s okay to be vain while cycling

    a.k.a. making an effort to look good and keeping your face calm (and maybe even with a hint of a smile) rather than showing your true state a.k.a. on the brink of death. Are you THAT vain, you ask? One, it gives you something to focus on to take your mind off the pain. Two, maintaining a calm expression will relax your muscles and you will feel more relaxed and less tense— and reduced tension means reduced pain. Thus ready to kick ass and take over the world. Or that stretch of road at least. Maybe it’s all psycological but I swear it works for me!


      How to Become A Morning Workout Person

      I am NOT a morning person. I have no problem staying up until 4am and then sleeping until noon but on the days where I plan to workout in the morning, I have no problem going to bed early and waking up bright and early to the annoying sound of my alarm.

      How to Become A Morning Workout Person Honestly, I do it because exercise is my priority and on the days where I know I won’t have time to workout in the afternoon, that is enough motivation for me to get up early in the morning. If you don’t have that mindset, here are some tips on how to become a morning workout person:

      1. Get EVERYTHING ready the night before. Clothing, socks, hair tie, deodorant, sportswatch, heartrate strap, sunscreen, bug spray, waterbottle, mug and coffee supplies, bars/gels/snacks… EVERYTHING.
      2. Remind yourself: I never regret a morning workout. That is the first thing I say to myself once my alarm rings. Works like a charm everytime.
      3. Hydrate yourself well the night before.
      4. Force yourself to sleep early. If you are a nightowl, try sleeping an hour or so earlier everynight until you get to bed at a reasonable time.
      5. Don’t snooze the alarm.
      6. Eat a light snack. Forget about working out on an empty stomach because your body needs carbs to function and if you are going to wake up in that ungodly hour to exercise, you better make it count— which means make it intense. Eat a granola bar, banana, apple or something to give you the energy and trust me, it makes a huge difference on your energy levels. Only Cardio Queens exercise on an empty stomach because you don’t need that much energy doing pointless steady-state cardio. Cardio Queen-ness is out!
      7. Make yourself accountable. Post on social media that you are going for a morning workout. Even if no one reads it or cares, you will most likely keep to your word because you put it out there already.
      8. Find a friend who is willing to suffer with you. If you have a date with someone, you most likely wouldn’t sell them out.
      9. PLAN PLAN PLAN. Write down your workout the night before so you know exactly what you’re doing and not waste any time.
      10. Take it slow. Start with morning workouts once a week and then gradually increase.