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It’s the end of the road season. So what now?

It’s time for a break. The body needs a rest, but off season is mainly about the psychological benefits. A break from the mental pressure is vital. When we become more ambitious, we take training more seriously and look to perform well in big events, cycling can become another stress on top of things such as work and family.

Before you start your winter training program towards the 2020 season, ask yourself this question: “Do i have the motivation to train hard all winter for another long season? If the thought makes you tired, then its rest. You cannot start training until the answer is yes. The winter is where we make our biggest improvements with few racing interruptions and consistent training. To get the best from it you need to be mentally fresh and determined.

How you achieve mental freshness is very individual. I take two weeks completely off the bike. I leave it in the garage and do not even step foot in there. I then do a month of super relaxed unstructured off road riding and turbo. I love my cross bike and often head off road and get muddy.

Some of you may think the hardest thing about training is not training. If the prospect of not training gives you the jitters, then I’m sure an off season break will send you into meltdown! How you achieve mental freshness is up to you. One size certainly doesn’t fit all.

Walks, hikes, running, badminton, swimming, watching films, gardening. It’s a good opportunity to do things you maybe didn’t have time or energy for during the summer.

Some of you will already be thinking about next season and deciding on new goals. Be careful. Sure it’s important to look back, review your season and plan for next year, but I personally do that after my off season break. I prefer to switch off completely, because my objective is complete mental freshness.

The best piece of advice I can give anyone new to this concept, is the better you can rest and switch off during the off season, the more you increase the chances of a successful winter training and consequently a more successful next season.

So chill, leave the bike alone, go for walks, spend time with family. You will be increasing the chances of your best ever season.

National 10 race report.

Driving home from the National 10, my mood was one of disappointment. I rode one of my best time trials but came 22nd.

I tell athletes to decide whether you’re happy or not with your time trial once you cross the finish line, NOT when you get to the HQ. This is so true.

I’ve been training well for the National 10. My goals for the TT:

✔ 385 watts first 5 mins
✔ 380 watts to the roundabout – 10mins (headwind section)
✔ 370 watts overall power
✔ Heart rate below 173 until 15mins, then send through to 175/176
✔ Attack the roundabout, don’t ease up
✔ Squeeze the shoulders for the entire TT

I had trained to hit these targets, and I nailed them. I finished in 19:35. A slow time, but conditions were terrible.

Once finished, I stopped at the side of road to get my breath back and felt proud of the effort. I knew I had executed the TT as well as I could.

I wanted a top 10 and knew these numbers would get me close. Unfortunately got back to the HQ to discover I was 22nd ! In fact I had been beaten by many riders I’ve beaten before despite my performance. I subsequently discovered I had had the worst of the weather. Some riders beat me to the roundabout at halfway by over 30secs. (I had averaged 380watts!!!).

I know the level of the Nationals well enough now, and based on my aerodynamics, 370watts is top 10 level, 390-400watts is required for a podium.

The problem with the E2 course is that it is very exposed to the wind, and therefore the most weather dependant course there is. It can be super-fast or a real pig. 150 riders over 2.5 hours makes it a weather lottery.

Also, every second counts. From 11th to 22nd was 11 seconds!! I know 22nd doesn’t reflect my form or my performance. A real shame. That’s sport I suppose. You don’t always get what you believe you deserve.

Its time for the coach to take his own advice. Judge your performance based on your numbers and how you felt when you crossed the finish line. Not at the HQ.

I was chuffed when I crossed the line. I rode well. ?