I've been fortunate to do some training with Cameron Brown here in Boulder. Cam's a top dude, especially for going on six hour rides with me after I drink a pot of coffee. His strategy for shutting me up is a little different from the Molina-walkman approach. Cam simply rides steady until I melt. Even then, I am thinking up questions for him!

Last week we were on a long, cold, hilly ride up in the Rockies. We were kicking things around. Talking about commitment and the different approaches taken by elite athletes. I can't remember the whole conversation but I remember one phrase... Cam said simply, 'Gordo, remember that you gotta back it up.'

Back it up daily -- there is no point in going out and hammering yourself into oblivion. Fitness and athletic performance come from being able to back it up day after day after day. It's not just your current session that you need to be thinking about, it's the rest of the week, the whole plan. It might be fun to ride hard tempo with your pals but if you spend the next day in bed --- you didn't back it up.

Back it up at the races -- we all know people that race below their training performance. We know others that are able to back it up on race day. Why is that? Racing long is very tough mentally and physically. If you use too much mental and physical energy in training then you might find that you are tapped out on race day. It's essential that we extend ourselves in training but it's also important that you save those 'extra special' efforts for when it counts.

Always maintain perspective and remember... Nutrition -- Intensity -- Stretching -- Recovery -- Sleep -- you gotta back it up!

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12-Grain Hot Cereal Q&A

Question:
I read a lot about Paleo diet at your tri forum. I was not able to get any good information what type of cereals you use for "12 grain hot cereal" recovery food. I believe your decision is to use low to moderate glycemic cereals. What type of cereals you use? Since now I was not able to find a glycemic index list on the net. I ask you for the list of a "good cereals". And how you prepare hot cereals?

Answer:
Go to any health food store, hit the bulk bins and mix your own up. Some of the stores even have pre-mixed bulk 12-grain. What you want is a wide range on unprocessed whole grains.

I never eat processed cereal -- only cooked grains that fit the above. I tend to microwave the grains with either low sodium, non fat chicken stock or simply use water. I cook the grains a long time as this makes it easier on my digestion. I always cook extra and store for later.

gordo

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Taper Q&A

Question:
I had a specific question for you. I was reading up on your taper thoughts in your tips section and you mention that the taper you describe is different than the taper you would prescribe for somebody with a less extensive base, someone who needs endurance training right up to race day. Well I was interested on how that would differ?

Answer:
Build bike endurance right up to two weeks out -- focus on AeT training with a little bit of strength work. Goal is simply to ride lots. Swim normally until a week out. Last hilly long run 2.5 weeks out -- then no more that 90 mins, flats, soft surface only Within 10 days -- no long runs, everything 45 min or less.

Don't move to Build-type training until your base is established -- never compromise basic stamina training in an effort to go fast. Higher intensity sessions are useful only if an athlete has a well established base.

gordo

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