Doubt, Faith, & Tenacity

Tim Van Orden embodies doubt,
faith, and tenacity on Upper
Walking Boss at the Loon Mountain
Race, Lincoln, NH. 
Photo by
Joe Viger Photography.

Nothing is possible without three essential elements; a great ball of doubt, a deep root of faith, and a fierce tenacity of purpose.  ~Zen wisdom

It is always the case that your present situation is framed by your beliefs.  In athletics, as in life, there is an unending ebb and flow of triumph and defeat.  Having the proper mental constitution allows us to enjoy the pleasant without holding on when it changes (it will) and to embrace the unpleasant without fear that it will always be that way (it won't).  

Doubt: The Beginning 
Contrary to most theoretical teachings, doubt is not the opposite of faith but a part of it.  To doubt is to question.  To question is to search for answers.  And when those answers lead to understanding, we attain a higher level of existence.  Questioning constructs our beliefs.  These beliefs, when witnessed firsthand, create faith.  Rather than seeing doubt as a negative, accept that is part of the search for knowledge.  With knowledge there is growth and with growth there is development.

Faith: The Compass
A precise path to success does not exist.  While short term training plans map out our physical actions for weeks and months in advance, unforeseen obstacles await.  Because of this reality, a compass is a necessity.  Faith is that compass.  When things don't go as planned, and we are forced to divert from our original route, our faith helps us to navigate around these obstacles and return us to our success bearing.  We trust this compass because of the time spent collecting knowledge.  

Tenacity: The Way
Goal attainment is a result of a commitment to unwavering forward progress in the face of challenges great and small.  It is not prosperity that defines us, rather it is adversity.  While action has the potential to lead to change, consistent action guarantees change.  With faith as our guide, we resolve that no matter what the obstacle, the way is always in the process.  We grip tightly.  

Stage Racing: Race, Recover, Repeat

Physical recovery is a
key component to
stage racing success.

"No rest is worth anything expect the rest that is earned."  -Unknown

Stage racing is an increasingly common format of racing in which an athlete performs multiple races over a given period of time (weeks, days, hours).  While physical preparation and appropriate tapering is paramount, what you do (or don't do) between races may be the key to your ultimate success.  

Recovery Is Key
Your "in race" race plan will include a number of elements including gear, pacing, and nutrition.  But what happens the moment the stage is over may determine your readiness to race up to your training when it's time for the next stage.  This format of racing places a premium on recovery.  And recovery has four basic elements in stage racing.

1.) Nutritional

The initial priority after a stage is nutritional.  The objectives are to re-hydrate, replenish glycogen, and facilitate skeletal muscle repair.  Re-hydration is most effectively accomplished with an isotonic electrolyte containing beverage.  An example would be a diluted formula of HEED (ie. half a scoop per 20-24 ounces water).  Re-hydration rates are directly proportional to the environmental conditions, intensity, and duration of the stage.  It's important to note that water alone is not the preferred fluid and may contribute to significant electrolyte imbalances later in the event.

Take Home:  Re-hydrate with a diluted energy drink as soon as a stage is completed.

Once the re-hydration priority is satisfied the next objective is to replenish glycogen stores and to facilitate skeletal muscle repair.  While carbohydrate is the primary fuel source for shorter (ie. less than 30 minutes) more intense efforts (ie. greater than 85% peak capacity), glycogen stores may limit performance in longer (ie. greater than 2 hour) races if adequate carbohydrates aren't available.  Longer races are generally performed at a lower intensity than shorter races.  The fuel sources for these efforts are endogenous/exogenous carbohydrates and stored fats.  Biochemists have concluded that "fats burn in a carbohydrate flame" therefore in order to take advantage of the incredible stored fat energy reserves we must have carbohydrates available to metabolize.  These carbohydrates will be made available from your glycogen stores and your "in race" carbohydrate replenishment.  

Additionally, both shorter high intensity and longer low intensity stage racing results in the breakdown of skeletal muscle.  The degree to which activity-specific skeletal muscle tissue recovers may determine it's ability to contract with optimal force in subsequent stages.  While the restoration of skeletal muscle tissue is both individualized and time dependent, one of the essential components is adequate protein availability.  Optimizing both glycogen replenishment and skeletal muscle repair can be performed nutritionally at the same time.  Within an hour of the stage, consume a 3:1 (carbohydrate to protein) recovery beverage.  Ideally you're aiming for 1 gram of protein per 4 kgs body weight with three times as much carbohydrate.  This is eventually followed by a balanced, safe, and clean meal.  

Take Home:  Drink a "recovery beverage" within an hour of finishing a stage.  It should include both carbohydrate and protein.  Chocolate milk is a great example of an appropriately balanced recovery beverage.

2.)  Medical

Medical priorities are the next thing to address.  While significant issues resulting from physical trauma are obvious, skin integrity can often be the cause of sub-optimal performance including DNF's.  All athletes should get out of race attire and into clean dry clothes as soon as possible.  Runners should assess feet first and then identify any additional chaffing issues.  Cyclists should be concerned about skin integrity in the saddle area.  There are many commercially available products but Caldesene Protecting Powder is a great way to treat most minor skin irritations.  

Take Home:  Get into clean dry clothes fast and take care of your skin.

3.)  Logistical

Once your medical concerns are addressed, work to lay out and arrange your clothing, gear, and nutritional needs for the following stage.  This needs to be done before you focus on resting.

Take Home:  Do work before you do rest.

4.)  Physical

Once your nutritional, medical, and logistical needs are addressed it's time to relax.  As soon as you can, get off your feet and elevate them slightly.  This is also a great time to do some very gentle total body stretching.  While restful sleep is incredibly rejuvenating, unfamiliar and considerably less comfortable sleeping arrangements may make that very challenging.  Even if you're not sleeping soundly remember that resting is still incredibly important.

Take Home:  You don't have to be sleeping to be resting.

Stage racing can be incredibly rewarding and also incredibly taxing.  Include the above four basic recovery elements in your post-stage race and you will place yourself in the best possible position to perform to the level of your training in the next stage.

Effort Follows Attitude

Ken Wiley at the 2016
Wilmington Whiteface 100k
(Photo courtesy of WW100k)

“Keep your face always toward the sunshine - and shadows will fall behind you." -Walt Whitman

We all have mental and physical limits.  Some races test them more than others.  At the 2016 Wilmington Whiteface 100k mountain bike race Ken Wiley endured a driving rainstorm that turned the course into 60 miles of slick roots and more mud than any drive train could handle.  Multiple broken chains may have slowed his progress but did not deter his will.  His 5:34 finish was good enough for 100th place but more than that his experience taught an important lesson.

A Lesson In Attitude & Effort
Once an event has started we can only control two things; our attitude and our effort.  Attention directed at anything else (the weather, course conditions, our competition) steals vital energy and may affect performance.  Athletes that are able to overcome tremendous obstacles and adversity understand that their effort follows their attitude.  It's normal human behavior to have negative thoughts.  It's common to have these thoughts during challenging athletic endeavors.  Successful athletes have the same negative inner dialogue as anyone else but the difference is they identify these thoughts as counter to their goals and quickly redirect attention to positive affirmations (ie. "I am prepared to suffer.").  If a negative attitude dominates the consciousness, the effort begins to feel exponentially more difficult and a vicious cycle of negative attitude and increased effort leading to a more negative attitude throws them into a devastating downward performance spiral.

On race day remember that you only have control of two things; your attitude and your effort.  But these are the most important two things to you reaching your performance goals.  It's okay to have negative thoughts.  Just be prepared to identify them and then redirect them toward positive affirmations that improve attitude and therefore performance.