Needing to share a note sent to me from Ralph.....As I mentally prep for the cat and mouse race tomorrow... a double loop on the Pawling mountain race!!! (me... being the mouse..hahaha) Amazing mentor!!!
He writes:
Suggestions for Friday. Be warmed up. Ride as hard as you can, but still be able to say single words. Only for short times should you max out your heart rate. 5 min. at a time. Then ride steady so you can speak a word. You should always have some difficulty speaking full sentences . Don't panic ! Ride your ride as best you can. Be determined on your mission to keep me off the back. Take advantage of your strengths . You are fast on the flats and descents . Ride smooth. Stay small. Sit as much as you can climbing. Use easy gears with moderately high cadence. Try to spin 60-80 rpm on the climb.
Once you run out of gears, ride steady. Don't blow yourself up.
Look at the big picture. Have spacial awareness . Don't focus on your front wheel. Keep your head up, looking at your next goal. As you approach it , move the goal further out. Always pedal over the hill . Many people slow down as they approach a hill top. This is where you drop them , the last hundred yards. Draft everything you can. Try to stay out of the wind. When racing , you divide the route into sections. It's easier to swallow. Don't dwell on the finish. Work on where you are. Your body can take more punishment than you'll ever know. Trust yourself. Smile ! You'll be surprised.
REMEMBER ! THIS IS SUPPOSED TO BE FUN !
RIDE SAFE. YOU CAN'T WIN IF YOU'RE ON THE GROUND.
Lesson learned:
Lots.... but there is an underlying meaning that I can take to life here.... I never look at the top of the mountain when I climb I find it overwhelming at times, but he knows my cycling tendencies very well and I tend to look only immediately in front of me..At time.... straight down... But what I really needed to do is.... look slightly ahead at a "close" target.. and once I get there... I need to look at the next closest target.... WOW... I've been 1/2 wrong all this time... Look slightly ahead, which will push me slightly harder... then move onto the next... "Spacial Awareness" my new favorite phrase... multi steps!!!! Something to take along with me in life. Thanks Ralph!
See you tomorrow......
Catch me if you CAN!!!!
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