With each new day comes a different challenge – that’s what makes life so interesting. My challenge on Sunday was to get out of bed after a really fun afternoon/evening attending a friend’s wedding, and head out on my bike for my training session. It is fair to say I thoroughly enjoyed myself at the wedding, and there were significantly less hours slept on Saturday night compared to normal, so I was feeling a little jaded!

My planned session was 1.5hrs…but to get myself out the door, I decided I would aim for an hour – that would be better than nothing. I also knew that once I got out there I would likely continue for the scheduled time…I just had to take the first step! And sure enough after about 20mins I started to find my rhythm – this ride was feeling good. I can and I will do my set 1.5hr session. I also turned my attention to my surroundings and focused on the present moment. I literally smiled and thought it doesn’t get much better than this. I have the sun on my back, the views are stunning across the Canterbury Plains and I’m fortunate to have the freedom to be able to make this part of my day.

The first hour of my ride was strong, but the legs did start to fatigue towards the end as I was doing my best to push harder on the return. Perhaps the 3hrs of solid dancing from the night before was starting to catch up on me! That must count as training too right…?!

While I felt tired when I got home, I was proud of myself for completing my session and sticking to my plan, and I felt good as a result, which lead on to a very productive afternoon.
I could have stayed in bed, or lay on the couch resting and thinking “it’s only one session, it won’t matter”, but that’s not me. Getting out the door and turning those pedals over signified much more than just hours on the bike and getting the heart rate up. It reminded me I can overcome challenges, I have mental strength and I can push myself. And those three elements are going to be vital as I build up to what is going to be a physically and mentally demanding 3 days of cycling!

Penelope Watson
Team CP Sports Coach
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Call me a geek, but I love learning! I am always fascinated by new information and enjoy continuing to fill my fountain of knowledge!

So last week when the opportunity came up to participate in an Anaerobic Threshold Cycle Test, I of course put my hand up. Thanks to Steve at University of Canterbury, this was a great experience.

Steve, and his right hand helper Gemma, were very friendly and efficient from the moment I walked in the door. After everything was set up and paperwork complete, I was on the bike and underway. Steve very clearly talked me through all the stats and figures on the computer screen in front of me so I could see the changes during the period I was being tested.

The test involved cycling on a Spin Bike for approx. half an hour, during which time two key things happened every four minutes; 1) the Watts (resistance) increased, and 2) Steve took a blood sample from my finger. This sample was tested and provided key information regarding the lactate build up in my blood as the intensity of the exercise increased.

Analyzing this data in graph form provides information regarding my Aerobic Threshold and Anaerobic Threshold, and at what training intensities these occur. Knowing these zones according to my heart beat, enables me to be able to ensure my training is efficient and plan my sessions better so they are as effective and beneficial as possible in the build up to my event.

So now with this new knowledge, this past week I’ve made sure I am always wearing my watch and HR monitor, and my sessions have an added level of interest as I work hard to hit my training zones, and monitor my heart rate, to ensure the time I am dedicating to training is effective, and not wasted. If you are going to commit to an event, make sacrifices in your day and dedicate time to training, then that precious time may as well be used to its full potential!

I am not an elite athlete, nor am I aiming to place during the Velothon event, but I still want to give it my best shot. And when I set a goal I commit to it 110% and take the training and preparation seriously. So for me, these awesome opportunities to learn more about what I am doing, how it is affecting my body and how I can train effectively during every session are exciting and enjoyable. Plus they make the overall journey even more rewarding and fulfilling!

Penelope Watson
Team CP Sports Coach
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The highlight of my training last week was sharing my Saturday long ride with someone else.

Julz, one of our awesome Team CP members and an all-round super cool person (who kicks arse on the bike!) is also training hard at the moment, and kindly let me tag along on her flat ride over the weekend.

Motivated and excited about having a training partner, I bounced out of bed Saturday morning ready to train well! And as I reflect on our ride, I realize how much I got out of it, other than just the training! Riding with someone who is a stronger ride than myself made me push harder; a) so I didn’t slow Julz down (too much!) but also b) I found myself sub consciously following her rhythm and I realized that I can actually maintain a higher intensity for longer. It is so easy when I’m riding alone to get into a comfortable pace and forget to challenge myself to pick up the speed, so this really lifted me.

It was also really refreshing to ride somewhere new and learn a different route. We headed out through Tai Tapu and Lincoln, along quiet country roads and through beautiful countryside, areas I know but hadn’t ventured through on my bike previously. I am sometimes a little cautious when riding alone about where I go or how much traffic is around, but it’s amazing how my confidence grows when I am with someone else. And of course, I want many different options for the coming months of places to go so it is perfect to add a new route to my training log.

And then there is the banter and conversation! This took my mind off how far we had been and how far we still had to go, stopping the ‘clock watching’, which when your alone can be mentally tough. Further to this though, I learnt new things, loved sharing training stories and tips and got a whole lot more enjoyment out of the session. Which of course, as I have said before, enjoyment and laughter are key elements for me on this journey.

So I really shouldn’t have been surprised when we were getting close to home and Julz said “we’ve done 70km”. Really?! Wicked! I had taken very little notice of my watch over the past couple of hours so hadn’t even thought about how far we had been. Re-energised by this, after waving Julz off at her house I took a slightly longer way back home so I could tick over 3hrs, and hit the 80km mark.

When I pulled up my driveway I was stoked. I hadn’t ridden that distance in ages, and I was feeling good. I had just done (almost) the distance of one of the Velothon stages. This was just the confidence boost I needed!

So thanks Julz for sharing your ride with me ? Any time you are keen for company let me know!

And anyone else keen to join forces and ride together then get in touch! I think for me, training buddies and attending our Team CP group sessions might just be the key to lifting my performance in preparation for the Velothon Sunshine Coast.

Penelope Watson
Team CP Sports Coach
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The restlessness at the beginning of the day, working away on everything but my fitness, and riding home over a railway bypass that felt more difficult than usual highlighted the need to get a goal, a Big Hairy Audacious Goals (B-HAGS), and fast.

In the nature of my work coaching there’s always something, a race or a challenge to work towards. They usually get suggested by someone and the journey starts with a “Yeah, I could do that…” and the training begins. But this time was different.

 You hear the idea chucked around that we need a ‘why’ to truly do our goals justice and I absolutely believe this is true. However, I have a big hairy question to go with that which I don’t think many people actually consider.. Is it your why? Is it truly something you want to do because you want to do it?  This was what I posed to myself anyway. Sure Challenge Wanaka is a cool idea as is Godzone, and sure I’ll do them one day simply because I can. Right now though, I wanted to do something because I wanted to do it, not just because it’s there.  There have been races and challenges on my list that I’ve put in a box in the past. I really want to do them but not just yet box.  Well if not start towards them now then when?

So the box got opened and I’ve pulled out a nice big hairy one, and I feel alive again, thriving again in not just my physical wellbeing but mentally across everything I pursue.  I don’t believe there are any goals or events that can’t be done by putting your mind to it, committing and having a desire to do it. If you do then start small and build.  It could be a two, six, twelve or even 24 month preparation to get there. There could be multiple attempts and learnings you didn’t expect. It could consume you, but ultimately its a drive and a journey. My BHAG has me fizzing, planning, cohorting and excited and its almost a year away, it’s not even in this continent which poses challenges of its own.  The challenge and the benefits of simply working towards it take care of everything. I’m more driven not only physically but in my work, my business and ultimately my purpose.

So if you don’t have a BHAG and life’s getting you down then get one by simply asking yourself: What is extraordinary to you? and make it “Your extraordinary”.

Team CP Backroad 100
North Canterbury, 8/9 April 2017.

After a week of wet and stormy weather, I was super excited to see a clear sky and the stars shining when I got up on Saturday morning, ready for our 100km back road cycling adventure.

We set off bright and early from Christchurch in two vans, eager to get underway and see what this Backroad 100 event had in store for us. After a couple of pickups along the way, and a highly demanded coffee stop(!), we were soon in Waikari – the starting location for the day.

Stage One started with an 11km neutral section to get the legs warmed up and allow the group to settle in. But then the competition started! We were organized into teams of four, and the next section was an 11km Team Time Trial, each team set off at different times. I was put with three stronger riders than myself, and boy did they push me along! However, as the weaker rider I was very well looked after by a very supportive team. Kat (a fellow Team CP Coach) was instrumental in keeping us working together as a team, ensured we had great communication and when I started to drop off the pace, organized us well to keep me in the group and supported, as we sped along eager to catch the team ahead of us! This team time trial was a new experience for me, I hadn’t before cycled like this and it was awesome. Working together, rotating through the lead cyclist and great verbal communication and encouragement, were the key factors in us succeeding so well as a group. We didn’t record the fastest time nor win the section, but for me the win came from being pushed to dig deep and ride hard – extending me beyond my current level.

We then had another neutral section, before a 14km bunch ride with sprint finish. We were set off in two waves, however the bunch riding part didn’t really happen. Instead we got kind of spread out, and the sprint finish was up hill! So it was more of ‘push yourself as hard as you can’ section! This brought us through to the beautiful Motanau Beach – what a stunning spot. After soaking up the sights and grabbing a team photo, we loaded up our bikes onto the vans/trailers and headed through to Domett for some food and coffee.

Stage Two was a total of 21km, with a flat start, then a good ‘ol hill climb to burn off the late morning tea we had consumed…refueling is key when cycling! ? If you haven’t been to Mainline Station Café in Domett, it is a must with a gorgeous sunny garden, friendly staff and delicious food and drink!

Anyway I digress…once up the hill we weaved along the road until we were met with spectacular views along the coast line. Halfway down the descent into Gore Bay we pulled over to enjoy a stunning sight, ‘The Cathedrals’ – eroded siltstone pillars. Geez our NZ landscape is cool! After a few selfies, we continued down into Gore Bay to regroup, and then cruised as a bunch out to Cheviot where we slightly overwhelmed the Two Rivers Café with 20 hungry cyclists! We enjoyed a late lunch in their sunny garden, and joked that perhaps the rest of the afternoon could be spent here with a beer in hand…! However that wasn’t in the schedule, so we jumped into the vans and drove up the road to start Stage Three from Parnassus.

The final stage, Parnassus to Waiau – 36km. It is fair to say the energy levels in the group were a little low after sitting in the sun; however the King of the Mountain section of this last stage soon changed that! The competition was fierce and everyone pushed really hard to challenge themselves across this 6km stretch. Then to finish us off, we were back in our teams for a second time trial…this time predominantly downhill! The sun was getting low so extra concentration was needed as we sped off! I was left in my team mates dust on the downhill; I don’t have the nerve they do. However, once we regrouped we gave it everything we had through to the end, which resulted in a sprint finish between three teams! This was a highlight of the day with plenty of banter being thrown around and an exhilarating end to the final competitive section. As we then cruised the final 6km into Waiau, the sunset and scenery was magnificent, the perfect end to a perfect day.

Tired and a little puffed but on a natural high, we drove through to Hanmer to rest for the evening.  100km through the back roads of North Canterbury complete!

As I reflect on the weekend, I feel a great sense of achievement and have grown in confidence again, by improving my bunch riding skills, being challenged to lift my speed, and facing my fear of racing downhill at speed, a skill I need to continue to develop. To add to that, I joined a few riders the next day and backed up our big day with 40km on the bike around Hanmer. My bum wasn’t sore and my legs felt good – all positive signs my training is progressing well.

For me, nothing beats a day in the outdoors exploring our stunning countryside with a bunch of awesome and plenty of laughs.

It is no longer training. It is a soul enriching experience, offering the opportunity to learn, laugh and live. And is an excellent reminder to be grateful we have the freedom and ability to do such things.

Penelope Watson
Team CP Sports Coach
https://www.facebook.com/profile.php?id=100014542749257

1. Make exercise social – go with a group or at least 1 buddy
2. Gym – prevention, mobility, but make sure you have strength goals too.
3. Vary it up – sure have a major, but keep the minors too (also varies the social part).
4. Be adventurous – do days with friends/family away from town.
5. Local races – like Winter Worlds and the Brass Monkey series

It’s amazing how three short weeks in a row can make such a difference to my normal routine. 

Before I know it, it is the second week of May and suddenly my event is only 10 weeks away! After a long weekend, then two weekends away working, plus a week working on the Hawke’s Bay Marathon this week, suddenly I have gone from feeling on track & happy with my training, to a little ‘behind’ and more nervous about the looming three day challenge!

I have however, just described ‘life’! No two weeks are the same, opportunities present themselves that require additional planning or juggling of other commitments, and sometimes my days are simply not long enough to fit everything in. 

It is at this time I need to take a step back, look at the immediate future and plan my training for the up coming week.  Then also look at the ten weeks as a whole and earmark the significant training rides that must take priority. Plus add to the calendar major commitments I need to allow for. Then with these all in place, the rest of ‘life’ will fill the gaps. 

I think it is important the detailed training sessions for each week are planned for each week or fortnight when I know specifically what other activities I have on during those days. This allows more flexibility and puts less pressure on each session, knowing it has been planned according to the time and energy I can give that day.

But it is also really useful to have already put the bones of my schedule in place to ensure I am hitting my targets and know how I’m tracking. 

I also know I have to remember to be realistic. I am a very particular and committed person, so the boxes in my Training Peaks program need to be green!! However should one or two boxes be red, I just need to let it go. 

Life isn’t a plan, it’s a journey. And the most rewarding and fulfilling journeys are the ones that include corners, obstacles and challenges, resulting in an even more satisfying outcome. 

So when I cross the finish line after three days of riding some of the Sunshine Coasts most stunning roads, the sense of achievement will be even greater knowing I have managed to train for and complete the event, while also maintaining other areas of life.

Having balance in our day, week and journey isn’t a new concept, but it is important to check in and remind ourselves of this regularly. Because when I reflect on this particular part of my life journey in 6 months/12 months/5 years, I will remember the achievement, the enjoyment and the happiness I experienced as part of this challenge. Not the fact that I missed one or two training sessions!! 

So as I get into this new month with a refreshed outlook, I will remind myself daily of the need to stay balanced and be realistic. 

And to ride for the love of riding, not for the fear of a red box.

Penelope Watson
Team CP Sports Coach
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Last Saturday was a true test of character and one of those rides I will reflect on when ‘the going gets tough’ at any stage throughout the Velothon.

The weather the night before was wet and windy, however when I looked out the window the next morning it was clear and cold, but not frosty…perfect! With many layers on I headed off and meet Julz down the road. We headed across the city and up Dyers Pass Road, riding was going well and the morning was calm, providing us stunning views across to the snowcapped mountains!

However as we approached the top, the road got icy and two cyclists heading down the hill warned us it was slippery. 100m later he hit the deck. It’s fair to say Julz and I were now feeling a little nervous about the descent into Governors Bay. We stopped at the top to reassess, and decided perhaps the better option was to head along the Summit Road where there was sun, and potentially head down to Gebbies Pass.

So onwards we pedaled, until about 300m up the road we came across snow on the road! We got off and walked this bit, then carried on. Until around the next corner the snow actually just kept going, and yet another cyclist came towards us and said it was pretty bad up there!

Laughing at the situation we now found ourselves in, we decided to err on the side of caution and sent an SOS out to Julz’s husband to come and collect us from the top of the hill and drive us down into Governors Bay. We slowly made our way back to The Sign of the Kiwi and grabbed a hot chocolate to warm our hands while we waited for our ride! Surprisingly we weren’t the only mad cyclists in the café!

Once safely down into Governors Bay we were away again, however now the wind was up, and having sat around in a warm café for half an hour we were lacking a little motivation and energy. Yet the only way home was to ride, so we pedaled on towards Motukarara!

Cold and battling into a head wind, the conversation was minimal and the ‘enjoyment’ factor wasn’t there. As we rounded each corned on Gebbies Pass the wind did its best to bring us to a standstill…but we won the battle and reached the top. Holding on tight our bikes and leaning into the wind to stay upright, we starting laughing! Were we mad?!

Feet like ice blocks we had to keep moving, so away we went. Rotating through to give each other a break from the wind, we got out onto the main road and turned towards Christchurch. Mentally this was encouraging. Given the nature of this road winding past Lake Ellesmere we were at times lucky to catch a tail wind, which was a very welcome relief, and hitting 35km/hr felt like we were rocketing along, after the 20km/hr average pace we had been riding!

By the time I reached home I had clicked over 70km, which felt like a real achievement and I was proud of the determination we had shown! Had I not had the company and support of Julz on this ride, it would have been a much different story. By having someone to share the pain and craziness of this adventure with changed it from a miserable lonely ride, to a fun adventure that builds character and mental toughness.

That mental toughness is what will get me through Day Three of the Velothon. The ability to keep turning the pedals over and focus on the course in small sections will see me through to that finish line!

Penelope Watson
Team CP Sports Coach
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Since my last blog entry my training journey has encountered a few bumps. However all these challenges have added value, character, strength and integrity to my experience, which is becoming more enriching as each day passes.

The first bump was quite literally that, when I lost 1-0 to a Cattle Stop. 50km into our ride, having just nailed the “The Bitch” and feeling really good, a wet greasy cattle stop whipped my bike out from underneath me and before I knew it, I was lying in a heap on the wet cold tarseal. I can count my blessings I didn’t break anything, however it certainly battered the right side of my body, for which I had a few cracking bruises to show, and knocked my riding confidence down a peg or two.

The following Saturday, after a few rest days and some indoor training sessions, I got back on my bike and headed out in the cold drizzle. Wet, with frozen feet from the outset, when I hit the thick fog on Dyers Pass Rd I wasn’t in a happy place and I really questioned what I was doing, and why I was doing it. Of the 3hr30 ride scheduled, I completed 2hr30. Feeling disappointed with my ride, as I sat on my bedroom floor with my feet wrapped in a towel trying to get some life back into them, I started to question myself, my ability, and why I thought I could take on the challenge of training for and completing a 3 day road cycling event.

But I had been here before and clearly remember a very similar day when training for Taupo Half Ironman where I doubted my ability, and thought I couldn’t go on, “I couldn’t swim 2km”. But I did, and I completed the event and achieved my goal. Which to this day I am still very proud of. So I drew on this past experience, reminded myself that I do have the strength to accept today was simply just one of ‘those training days’ and laughed when I turned over my daily quote calendar to read “Always Look on the Bright Side of Life”. It is amazing how the universe knows best.

Due to cold wet weather conditions, my next two training days I choose to do inside on a Spin Bike. And while I had moved on from Saturdays ‘bad’ day, I really pushed myself so it hurt. But the good hurt. The kind where you walk away feeling absolutely buggered, but 100% fulfilled with your effort.

Later that week, sunny weather provided me the opportunity to get back out on the road and into the hills to regain some confidence, for which I was very grateful. For the first time in a few weeks I actually really enjoyed being out on my bike.

Back on track, I trained hard all week and by Friday night the body and legs were feeling pretty fatigued. But there was a session planned for both Saturday and Sunday. So do I push on, or do I listen to my body and take a rest? Sensibility ruled and I gave myself Saturday to recharge and reset. It was the best decision I’d made all week.

Sundays session: “Ride to Winter Worlds, complete the race, then take the long way home”. So I did. 140km of strength, gratitude and absolute joy. This is #whyweride. The feeling of freedom, privilege, accomplishment, and happiness.

Coming along Summit Road before dropping down into Sumner I said to James who was riding with me, “I feel like I am on top of the world up here” – it was pure magic.

It is for these glory days we push through the ugly days.

It is these days we must treasure.

The deep intense fire in my belly is burning once more.

Penelope Watson
Team CP Sports Coach
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