As I have mentioned below, to get different results to the past, I need to take on different approaches in my preparation and so on. Therefore, visiting Jacky with a new bike and preparing it before the bike has even been started, is a totally new approach, which seems now, completely obvious.
So, as my body takes on physical improvements through adaptation, I feel that, for me, I have taken on mental adaptation.
This means that instead of rushing to meet deadlines and not having enough time for anything (this is how I used to frequently feel), I am now in a position where I spend most my time planning & preparing.
This is really important for me, to keep practicing, if I am to attain my goals.
Tuesday, November 28, 2006
Dutch trip and Mixed emotions
I have just returned home from a great, productive trip to Jacky Boerman's house in Holland. The purpose of the trip was to collect my repaired Yamaha, which broke earlier this season and to prepare my new bike, suspension, carburetter & engine settings. We spent 45 minutes testing the bike at a typical Dutch track, really deep sand.
I felt rusty to start with and was very pleased with how the bike ran and handled.
I experienced some mixed emotions during the trip. Mostly, I was excited, a little sad leaving my family and then, excited about the trip, meeting Jacky and his family, the new bike, riding, travelling, collecting the Yamaha and so on.
The mixed emotions came when I left Jacky's. I felt a little sad when I left because we have a good relationship and I feel comfortable with the whole family.
This made me think about when I meet people. I have a tendency to become very relaxed and comfortable with people who I meet and form great relationships. This is great, as I have a lot of friends who I only see occasionally because they live in different countries or a long distance from my home in the U.K.
The mixed emotions, however, came from when I left and feeling a little sad to be leaving the Boerman family. My next thoughts moved onto getting home and seeing Kate and our kids.
Something didn't quite feel right.
I then noticed, that, I still had the feeling off leaving Jacky's when I started thinking about Kate and the girls and was therefore feeling sad when thinking about them in stead of being excited.
Once I had changed my mental state to being excited about seeing my family, I felt great and really enjoyed the trip home.
I felt rusty to start with and was very pleased with how the bike ran and handled.
I experienced some mixed emotions during the trip. Mostly, I was excited, a little sad leaving my family and then, excited about the trip, meeting Jacky and his family, the new bike, riding, travelling, collecting the Yamaha and so on.
The mixed emotions came when I left Jacky's. I felt a little sad when I left because we have a good relationship and I feel comfortable with the whole family.
This made me think about when I meet people. I have a tendency to become very relaxed and comfortable with people who I meet and form great relationships. This is great, as I have a lot of friends who I only see occasionally because they live in different countries or a long distance from my home in the U.K.
The mixed emotions, however, came from when I left and feeling a little sad to be leaving the Boerman family. My next thoughts moved onto getting home and seeing Kate and our kids.
Something didn't quite feel right.
I then noticed, that, I still had the feeling off leaving Jacky's when I started thinking about Kate and the girls and was therefore feeling sad when thinking about them in stead of being excited.
Once I had changed my mental state to being excited about seeing my family, I felt great and really enjoyed the trip home.
Wednesday, November 22, 2006
Review & Reward
Whilst coaching recentley, with a rider who I have been involved for sometime now, a conversation came up regarding 'review & reward'.
This is an important part of any goal, as I feel it is important to escape from my sport completely, to be able to keep fresh and charged to keep pushing for the best results I can get. As I get closer to finishing my goals at the track and coming to the end of the year, it is time to review where I am now (Am I on track for reaching my future goals?) and I am certainly looking forward to a planned meal out with friends who I have been working with this season.
This is an important part of any goal, as I feel it is important to escape from my sport completely, to be able to keep fresh and charged to keep pushing for the best results I can get. As I get closer to finishing my goals at the track and coming to the end of the year, it is time to review where I am now (Am I on track for reaching my future goals?) and I am certainly looking forward to a planned meal out with friends who I have been working with this season.
Monday, November 20, 2006
Sleep
As my training sessions become more challenging I have been struggling to maintain the balancing of my wheel (see blog below).
For the last 6 weeks (at least) I have been busy giving all areas of my life 100% and this means that I usually get, around, 7 hours sleep a night.
My training programme is set up in a way that I have good recovery training sessions after harder sessions. What I am noticing, now, as my training sessions get harder, I need more sleep for my body to recover and for adaptation to take place.
I feel great for getting 8 to 8.5 hours sleep and will now need to get even more done in the day to enable me to have a good time in the evenings and get to bed early!
For the last 6 weeks (at least) I have been busy giving all areas of my life 100% and this means that I usually get, around, 7 hours sleep a night.
My training programme is set up in a way that I have good recovery training sessions after harder sessions. What I am noticing, now, as my training sessions get harder, I need more sleep for my body to recover and for adaptation to take place.
I feel great for getting 8 to 8.5 hours sleep and will now need to get even more done in the day to enable me to have a good time in the evenings and get to bed early!
Wednesday, November 15, 2006
Actual heart rate vs Adverse weather conditions
As my training sessions start to change, I have become aware of different techniques of riding my bicycle to get the correct results for the sessions.
I know that, riding with a high cadence (the number of times my pedals do a complete cycle in a minute) I save energy, because it is more efficient. I like this because the higher my cadence the faster my body is moving, which I believe will help me on my motocross bike.
However, to keep my HR (heart rate) high, for a longer period of time, I find it easier to use the top ring on my front gears. This increases the wattage (harder to pedal) and bumps up my HR, although my body is moving slower, my legs are getting stronger.
My conclusion is that, so long as my HR is in the correct zone, either way is just as effective!
Something else that I have noticed is that, at this time of year, my cycle route, which heads South,East,North, then West has a head wind all the way around the circuit. This is great, the stronger the head wind, the more effort is required and it becomes easier for me to hit my HR target and the last thing I think about is cadence!
Likewise, if it is cold or raining, my motivation for working well is to keep warm!
I know that, riding with a high cadence (the number of times my pedals do a complete cycle in a minute) I save energy, because it is more efficient. I like this because the higher my cadence the faster my body is moving, which I believe will help me on my motocross bike.
However, to keep my HR (heart rate) high, for a longer period of time, I find it easier to use the top ring on my front gears. This increases the wattage (harder to pedal) and bumps up my HR, although my body is moving slower, my legs are getting stronger.
My conclusion is that, so long as my HR is in the correct zone, either way is just as effective!
Something else that I have noticed is that, at this time of year, my cycle route, which heads South,East,North, then West has a head wind all the way around the circuit. This is great, the stronger the head wind, the more effort is required and it becomes easier for me to hit my HR target and the last thing I think about is cadence!
Likewise, if it is cold or raining, my motivation for working well is to keep warm!
Saturday, November 11, 2006
Posture
In 1989, racing in a schoolboy British championship round, I had a crash and broke the 3rd bone down in my neck and had a compression fracture in my lower back. Of which I have recovered with no physical problems. However, I do feel that there was a turning point for me with my posture.
After having a 'halo' removed from my head (a metal frame work connected to a body piece) I was fitted with a collar which fitted around my chin, back of head and part way down my back and front. This was to be made from a plaster of paris mold first.
Whilst the doctor was making the cast around my shoulders, as I sat on a stool, she told me to relax. I replied that I was. She then asked me to relax even more, so I slumped my shoulders forward to relax even more. After wearing this collar of 6 weeks, my muscles and tends had adjusted to fit this shape. To me, it felt great to be collar free and was unaware of any change in my posture.
Over time and through training my shoulders are more square and I still need to think about my shoulders being back.
On my visit to Sheffield University I meet a person who assessed my body flexibility and strength. After performing some specific exercises he was able to point out my weak areas and without telling him before hand he pointed to where I have had passed injuries.
He gave me specific exercises to do, to improve my strength and posture. Along with the exercise and consciously reminding myself to keep my back straight and shoulder blades flat to back, I am very slowly getting to where I want to be.
This has also made me realise that there is no need for motocross specific exercises. A body is a body and needs to have strength in the right places to hold correct posture, whether you are a motocross rider or a Badminton player, being able to hold your body with good posture will allow you more efficient power as well as increased balance.
After having a 'halo' removed from my head (a metal frame work connected to a body piece) I was fitted with a collar which fitted around my chin, back of head and part way down my back and front. This was to be made from a plaster of paris mold first.
Whilst the doctor was making the cast around my shoulders, as I sat on a stool, she told me to relax. I replied that I was. She then asked me to relax even more, so I slumped my shoulders forward to relax even more. After wearing this collar of 6 weeks, my muscles and tends had adjusted to fit this shape. To me, it felt great to be collar free and was unaware of any change in my posture.
Over time and through training my shoulders are more square and I still need to think about my shoulders being back.
On my visit to Sheffield University I meet a person who assessed my body flexibility and strength. After performing some specific exercises he was able to point out my weak areas and without telling him before hand he pointed to where I have had passed injuries.
He gave me specific exercises to do, to improve my strength and posture. Along with the exercise and consciously reminding myself to keep my back straight and shoulder blades flat to back, I am very slowly getting to where I want to be.
This has also made me realise that there is no need for motocross specific exercises. A body is a body and needs to have strength in the right places to hold correct posture, whether you are a motocross rider or a Badminton player, being able to hold your body with good posture will allow you more efficient power as well as increased balance.
Thursday, November 09, 2006
First time rider - Kate
Today has been the first day, my wife, Kate, has ridden her TTR125 four stroke bike.
We had already practiced using the clutch to find the bitting point and moving roughly one metre.
After 5 minutes instructing, in the car park at my track, Kate was off and riding very well for the first time on a bike, using the gears and going quite fast around the outside of the car park.
It was fantastic to see her face lit up inside her lazer helmet.
After riding around the outside of the car park, I set her the challenge of riding around an oval marked out by two cones. Again after a couple of minutes instruction and a demonstration from myself (I really want to ride as well!), Kate started to ride really tight lines and looked comfortable, even though she was having to consciously think of all the skills she was learning.
Women, tend to be able to process more chunks of information per second, then men do and this gives good reason for women to be good at multitasking!
Kate was loving riding so much that she wanted a go on the main track. That was it, she was off and even managed to get some air on a table top jump!
We left the track after Kate had ridden for nearly two hours solid and I came away feeling quite emotional because Kate was so happy and pleased with herself after having so much fun. I felt overwhelmed because I was able to give something to Kate. Ever since knowing Kate, she has supported me, in motocross and now I can give her something back, something that she wants to do.
We had already practiced using the clutch to find the bitting point and moving roughly one metre.
After 5 minutes instructing, in the car park at my track, Kate was off and riding very well for the first time on a bike, using the gears and going quite fast around the outside of the car park.
It was fantastic to see her face lit up inside her lazer helmet.
After riding around the outside of the car park, I set her the challenge of riding around an oval marked out by two cones. Again after a couple of minutes instruction and a demonstration from myself (I really want to ride as well!), Kate started to ride really tight lines and looked comfortable, even though she was having to consciously think of all the skills she was learning.
Women, tend to be able to process more chunks of information per second, then men do and this gives good reason for women to be good at multitasking!
Kate was loving riding so much that she wanted a go on the main track. That was it, she was off and even managed to get some air on a table top jump!
We left the track after Kate had ridden for nearly two hours solid and I came away feeling quite emotional because Kate was so happy and pleased with herself after having so much fun. I felt overwhelmed because I was able to give something to Kate. Ever since knowing Kate, she has supported me, in motocross and now I can give her something back, something that she wants to do.
Mental discipline
Today, I have experienced the flip side to Perception of effort vs Actual heart rate.
My recovery ride this morning needed to be below 140 bpm and the closer to 120 bpm the better. This is a really easy ride and took mental discipline to keep at the required heart rate.
I am so fired up to get the results I want, that when training, I just want to rip everything up at 100 mph. So, to make sure I kept in the correct HR zone for recovery, I had to keep checking my monitor to make sure that my perception of effort was in fact where I needed to be - 120 to 140 bpm.
It is really important, for me, to recover after more strenuous training sessions as this will allow my body to adapt to the stress of the hard session from the previous day.
The largest gain in fitness comes from the recovery period rather than the hard session itself!
My recovery ride this morning needed to be below 140 bpm and the closer to 120 bpm the better. This is a really easy ride and took mental discipline to keep at the required heart rate.
I am so fired up to get the results I want, that when training, I just want to rip everything up at 100 mph. So, to make sure I kept in the correct HR zone for recovery, I had to keep checking my monitor to make sure that my perception of effort was in fact where I needed to be - 120 to 140 bpm.
It is really important, for me, to recover after more strenuous training sessions as this will allow my body to adapt to the stress of the hard session from the previous day.
The largest gain in fitness comes from the recovery period rather than the hard session itself!
Monday, November 06, 2006
'Perception of effort' vs Actual heart rate
On my cycle training session this morning, I gave thought to two parts, which seem to me, are closely linked:- Actual heart rate and 'perception of effort'.
This session was an aerobic workout, which means that the muscle groups in use are using oxygen for energy supply and improves general fitness. I was working at the higher end of this zone and set off on the ride with having a heart rate (HR) slightly over 156 beats per minute (BPM) (as worked out for my programme). The perception of effort, was to be 'somewhat hard'.
I found this interesting, as I was riding and consciously checking that my HR was slightly over 156, I would agree with myself that my perception of effort was 'somewhat hard'.
The further I got into the session the more I concentrated on my varied music (from the MP3 player!) and would consciously think about my 'perception of effort' to check how I was doing.
Getting into a rhythm and felling really at one with the bike, I glanced at the HR monitor to see that I was riding 163-165 BPM.
My thoughts snowballed on to thinking of my time doing a maximal HR test at Sheffield University. To check if a person is over training, the staff use a questionnaire. No fancy tests, just answer some questions.
If answering questions can tell you if you are over training, who says you are over training?
It can only be yourself.
So, if my 'perception of effort' is a higher HR than I should be training at (even if my HR is in a different zone) then, so long as I think my perception of what I am doing is equivalent to the sessions 'perception of effort' no over training should occur.
I will continue to monitor this as my sessions get harder!
If any men reading this think you my be over training, one of the questions for over training is: Do you have a woody when you wake up in the morning?
If you normally do and this stops happening, it's possible you are over training!
This session was an aerobic workout, which means that the muscle groups in use are using oxygen for energy supply and improves general fitness. I was working at the higher end of this zone and set off on the ride with having a heart rate (HR) slightly over 156 beats per minute (BPM) (as worked out for my programme). The perception of effort, was to be 'somewhat hard'.
I found this interesting, as I was riding and consciously checking that my HR was slightly over 156, I would agree with myself that my perception of effort was 'somewhat hard'.
The further I got into the session the more I concentrated on my varied music (from the MP3 player!) and would consciously think about my 'perception of effort' to check how I was doing.
Getting into a rhythm and felling really at one with the bike, I glanced at the HR monitor to see that I was riding 163-165 BPM.
My thoughts snowballed on to thinking of my time doing a maximal HR test at Sheffield University. To check if a person is over training, the staff use a questionnaire. No fancy tests, just answer some questions.
If answering questions can tell you if you are over training, who says you are over training?
It can only be yourself.
So, if my 'perception of effort' is a higher HR than I should be training at (even if my HR is in a different zone) then, so long as I think my perception of what I am doing is equivalent to the sessions 'perception of effort' no over training should occur.
I will continue to monitor this as my sessions get harder!
If any men reading this think you my be over training, one of the questions for over training is: Do you have a woody when you wake up in the morning?
If you normally do and this stops happening, it's possible you are over training!
Sunday, November 05, 2006
Win/Loose mentality
In the book '7 habits of effective people' the strategy of win/win situations is promoted and I think that has been a drawback for me in the past where I have used this in racing.
Racing requires a win/loose mentality.
The sequence of photos above is from a race I competed in, in Iceland. I won the first race easy and on the first lap of the second race I hit a hidden rock whilst leading and fell. I quickly moved up to second place and settled in to the leaders pace. As the race went on I had worked out where I would make my pass at the end of the race. The pace was quick and at one point I did wonder if I could win the race. However, it was very important to me to win the race and at this point the win/loose strategy was put to use.
It would have been great if he had stayed on because the last two laps would have made a great race even better. As soon as the race finished I went over to congratulate him on the great race!
Saturday, November 04, 2006
Choosing to respond.
Being so busy, attending the bike show,meetings and building our shop has left me feeling frustrated and angry with myself for missing two training sessions in the week.
So, I spent a little bit of time thinking. I know that these feelings came from 'unfulfilled expectations' (I wanted to do the training as well as the other jobs) .
I then realised that I had chosen to do the jobs that,to me, had a higher priority. I need bikes to race, regardless of my fitness!
From reading '7 Habits of effective people' I am awear that there is a gap between something happening (Stimulus) and how I act to what has happened (Response). This is great because now I am aware of this I can choose to respond in away that empowers me. I have done this with my own thoughts realising that bikes are more important than fitness.
So, these frustrating feelings subsided and I was able to concentrate on making sure I could get out for my next session as soon as I could.
That session came today in the form of a Lactate Threshold (LT) cycle ride. I absolutely love these sessions. It requires riding the bike as fast as I can for 1 minute with 1 minutes recovery and repeating a total of ten times (After warming up and finishing with a cool down!).
My hear rate was quite low (only reaching 170-175 in my minute sprints) compared to results in the past, so I know, I need to make extra effort to perform these sessions to the best of my ability to get improved results. I must admit that the last two sprints where loud with the breathing and I had the feeling of wanting to be sick and I still LOVE these sessions!
Usually, I ride with headphones on and listen to the radio on my phone, it's a twenty mile road circuit I use and it's great to listen music as I ride. Today though, I have downloaded a few albums from my computer, D12, Jamiroqui,Now55 and Otis Reading, on to an MP3 player (I used to use a Mini ipod) and I was looking forward to listing to D12. Instead, I got the first track from each album and then the second track and so on. So, although I only hear my breathing on the hard sections of the ride, the recovery sections varied between rap, pop and soul music!
So, I spent a little bit of time thinking. I know that these feelings came from 'unfulfilled expectations' (I wanted to do the training as well as the other jobs) .
I then realised that I had chosen to do the jobs that,to me, had a higher priority. I need bikes to race, regardless of my fitness!
From reading '7 Habits of effective people' I am awear that there is a gap between something happening (Stimulus) and how I act to what has happened (Response). This is great because now I am aware of this I can choose to respond in away that empowers me. I have done this with my own thoughts realising that bikes are more important than fitness.
So, these frustrating feelings subsided and I was able to concentrate on making sure I could get out for my next session as soon as I could.
That session came today in the form of a Lactate Threshold (LT) cycle ride. I absolutely love these sessions. It requires riding the bike as fast as I can for 1 minute with 1 minutes recovery and repeating a total of ten times (After warming up and finishing with a cool down!).
My hear rate was quite low (only reaching 170-175 in my minute sprints) compared to results in the past, so I know, I need to make extra effort to perform these sessions to the best of my ability to get improved results. I must admit that the last two sprints where loud with the breathing and I had the feeling of wanting to be sick and I still LOVE these sessions!
Usually, I ride with headphones on and listen to the radio on my phone, it's a twenty mile road circuit I use and it's great to listen music as I ride. Today though, I have downloaded a few albums from my computer, D12, Jamiroqui,Now55 and Otis Reading, on to an MP3 player (I used to use a Mini ipod) and I was looking forward to listing to D12. Instead, I got the first track from each album and then the second track and so on. So, although I only hear my breathing on the hard sections of the ride, the recovery sections varied between rap, pop and soul music!
Cusworth bikes and Honda
I have been working with Custworth bikes to create a shop at my circuit Doncaster moto parc and I believe that we have truly produced a win/win situation.
It is important for me to keep customers riding all day when visiting us, allowing riders to replace any broken bike parts to keep their bikes running and for Cusworths to increase there turnover whilst reaching new customers and more awareness in the motocross sector.
With help from my dad (a joiner by trade), we have managed to turn our signing on container into a shop with a counter and slat walling to hang products on, this looks great and will help us be more efficient with riders signing on and the shop itself.
In between converting the container, I had a meeting with Kevin Williams from Honda and Chris Hall at Custworths and secured a deal that will allow me to use 6 bikes throughout next season (shown above).
These meetings are the end result of me exploring other opportunities to race with different teams and manufacturers and as soon as I had realised that riding Honda was a possibility, it was amazing how much drive I had to make sure riding Honda was the outcome.
I know, deep down, that Honda's are the best bike for me and that I produced excellent results in the Grand Prix and British Champs when riding them.
I also know that my mechanic from 2000, a Dutchman called Jacky Boerman, has great suspension settings, for me on Honda and will be able to produce an awesome engine and bike as a hole.
Jacky is an incredible mechanic and engineer and I would love to be able to acquire his services for the next three seasons.
It is important for me to keep customers riding all day when visiting us, allowing riders to replace any broken bike parts to keep their bikes running and for Cusworths to increase there turnover whilst reaching new customers and more awareness in the motocross sector.
With help from my dad (a joiner by trade), we have managed to turn our signing on container into a shop with a counter and slat walling to hang products on, this looks great and will help us be more efficient with riders signing on and the shop itself.
In between converting the container, I had a meeting with Kevin Williams from Honda and Chris Hall at Custworths and secured a deal that will allow me to use 6 bikes throughout next season (shown above).
These meetings are the end result of me exploring other opportunities to race with different teams and manufacturers and as soon as I had realised that riding Honda was a possibility, it was amazing how much drive I had to make sure riding Honda was the outcome.
I know, deep down, that Honda's are the best bike for me and that I produced excellent results in the Grand Prix and British Champs when riding them.
I also know that my mechanic from 2000, a Dutchman called Jacky Boerman, has great suspension settings, for me on Honda and will be able to produce an awesome engine and bike as a hole.
Jacky is an incredible mechanic and engineer and I would love to be able to acquire his services for the next three seasons.
Motorcycle show
A week can go so fast!
This week has been the motorcylce show at the N.E.C in Birmingham. I had been invited to go with Chris Hall who is the owner of Cusworth Bikes in Doncaster. A family business that has been running for over 50 years and is one of the biggest motorcycle dealers in South Yorkshire.
Whilst at the show we had the opportunity to speak to the right people at Honda, arranging a further meeting and secured sponsorship from the oil company Motul. I am really happy about this as it is outstanding oil and it is important to be able to keep replacing the oil regularly to enable the bike to perform at it's best.
Racing is getting closer!
This week has been the motorcylce show at the N.E.C in Birmingham. I had been invited to go with Chris Hall who is the owner of Cusworth Bikes in Doncaster. A family business that has been running for over 50 years and is one of the biggest motorcycle dealers in South Yorkshire.
Whilst at the show we had the opportunity to speak to the right people at Honda, arranging a further meeting and secured sponsorship from the oil company Motul. I am really happy about this as it is outstanding oil and it is important to be able to keep replacing the oil regularly to enable the bike to perform at it's best.
Racing is getting closer!
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