One of my mentors has been known to "not let grass grow under her feet." Like her, I live a high milage life. Every day I seek to gain awareness of the the amazing people on this Earth and the places I share with them. This is a platform to document and reflect on my experiences adventuring and learning with people I love.
Showing posts with label #training #endurance. Show all posts
Showing posts with label #training #endurance. Show all posts

Sunday, March 15, 2020

The wonders of cycling in Ha Giang

Background: The pitch was perfect for a cruiser descent with one of my ultimate homies, Keaton.  No pedaling or breaking required as we slammed past massive fir and hemlock trees, and stellar clear views of the Cascade River valley and the opposite ridge.  We earned this 20 mile descent the day before

The year was 2017 and Keaton and I had ridden up to the pass with his then partner sagging in his truck.  We camped on the only flat space available near the trail head and in the morning we hiked the couple of miles to the pass.  After the hike, the ride down was worth every second of the eternal  climb.  This was our first super fun longer ride together but not to be our last. 

Keat and I have been riding bikes together since we were kids.  Once we fled a truck following us in the alleys near his old house on 29th.  Another time I broke my ankle riding my dads old mountain bike in the foothills where Keat and friends were building a bike park.  In high school we'd ride to school together almost every day of senior year.  Boise is made for bikes.

Keat and I have been the tightest of homies since grade school.  Our friendship was fortified by a 6-month stint living together in Bellingham in 2013.  For my birthday this year, Molly planned to invite Keat over to Vietnam for a cycling trip.   We were hyped on cycling the Ha Giang loop; a 4-5 day tour through the northern mountains and Hmong villages with enough elevation gain to choke up even Sir Edmund Hillary.  The plans were coming together, until it all fell apart due to coronavirus.

First day near the top of pass to Quan Ba.

Preparations: On Saturday March 7th, our school declared Spring Break 2020 had just started, three weeks before originally scheduled.  After seeing Molly and Jett off to the airport for their Vietnam exodus (another story to come), I had only Sunday to prepare for a solo trip to Ha Giang, salvaging spring break and intentionally planning a trip which would require massive physical effort, limited time on my phone, and away from my now lonely house.  So I rode around Hanoi looking for bus rides, padded shorts, tubes, racks, bags, and basic repair gear.  Thanks to Matty, Dave, and Liz, my cycling buddies here in Hanoi, who lent me critical pieces of gear.  I spent Sunday night packing my bags, re-rapping the handle bars, and shooting the breeze with Matty and Chad.  I was anxious because I had never been on a multi-day cycling tour, I had an interview at 6am on Friday morning for which I needed wifi, and I was playing in a massive Minsk football match scheduled for Saturday.  So I had minimal room for errors.  Hundreds of people motorbike these roads, but few people cycle them.  I got this, right?

Night before preparations

By the Numbers: 5 days, 24 hrs of riding, 12 hours on a bus, 370 riding kms, 9,000 m elevation gain, 3+ kilograms of friend rice, fruit, and banh mis, 8 beers, 7 flat tires, 1 haircut, 3 Canadians, and 1 stoked rider.

By the Letters:  As I mentioned, I was stoked, but a bit anxious - about my gear, riding alone, poor brakes, and missing my end-of-week obligations.

From the moment I clipped in my anxiousness subsided.  I pedaled from the bus up the valley on a hot sunny afternoon, feeling exactly where I needed to be.  I smiled to the locals as I passed and gave ma-halos to the passing motorists.  I could here the birds by the river and pedaled hard against the slight incline.  This was just what I needed after a week of sadness saying goodbye to Molly and Jett.

Quan Ba - Heaven's Gate

The first night after my 50km afternoon in the hot sun, finished by a brutal 3pm, 800 m climb, I landed in Quan Ba, a small town and a common stop for people after a half day ride in the Ha Giang province.  After cleaning up at a hotel (Van Duy) off the main street, I settled into a cozy Vietnamese restaurant around sunset.  The grandmother/owner drew me into her restaurant with her forceful yet friendly tone.  So I ponied up next to a small group of travelers, hoping to spark some conversation.

Chin Khoan Ramp - Literally switch backs within switchbacks

What I discovered next solidified my acceptance to traveling alone on this trip - the travelers weren't interested in me, but the host lady and I kicked it off.  Within 10 minutes I'd nearly exhausted my supply of Viet language, telling her about my family, my son, my experiences in Vietnam.  I asked about her life, her business, and her elbow she had injured after recently slipping in the kitchen.  I realized that traveling alone allowed me to connect with the locals in a way I otherwise wouldn't have had I been with friends.  Touring with my friends wasn't an option, so discovering the connections I made was able to make with Vietnamese provided a different yet equally strong memory.



Beautiful place to change a flat

Three nights later while finishing "the loop," I returned to Quan Ba after completing an amazing 100km day and immediately sought out another evening at the same restaurant - HOAN HAO.  The hostess' grandchildren were playing around and I was able to talk with them about cycling, football, and food.  I recognized and applauded the young boy's special relationship with his younger sister.  I told him I have two sisters and how important it is to be nice to younger siblings.  Later that night after dinner around 8pm, I walked him and his sister to the hairdresser 500m down the road and we all got haircuts and hair washes.  They waited for me and I waited for them.  On the way back, I bought us all kit kats and the boy mentioned how much fun we were having.  I agreed, smiled, and shared my genuine enjoyment with these two before sending them back to grandma for the night.

Haircut buddies

In between my nights at Hoan Hao, I met two other amazing people, Angie and Alex.  I met them, along with young Ediour, at the top of a forked pass heading down to Dong Van after 90 kms at 4:30pm.  I had planned on turned left, and they right, until they convinced me to follow them down the valley to Dong Van instead of on my own up another grueling climb to a remote home stay.  I'm so grateful I followed them for so many reasons.  First, I would have been riding into the dark.  Second, I spent the next two days with them, leapfrogging up and down to Lung Cu, the northern pole of Vietnam, eating amazing meals together, and sharing travel stories, party stories, and laughing laughing laughing.  Both nights of dining with them, not a single one of us looked at our phones - we just ate, drank, and were merry.  I knew they were extra special when, on their day off, they woke up with me at 6:30 to see me off on my journey.

Montreal mountain folk friends

The riding on the trip was incredible.  Massive uphills, switch-backed downhills, and a few sweeping descents that cut through the sides of a mountains like a low angled scar.  The sweat on the climbs reminded me of why I decided to do this - I love to push myself physically in the mountains, something I've loved for a while.  The small peaks rose out of bigger based mountains and pocked the landscape with tree-covered karsts.  The landscape and the relief were undeniably attractive - that's why people go there, including me.  Yet now that I'm home, I find myself sharing most the interactions I had with others.  For those who travel alone a lot, this is old news.  But for me, I don't, so I appreciated these unexpected encounters.

1 km to go!  

The final day was a ride from Heaven's Gate back to Ha Giang city.  40 kms of absolutely cruiser downhill.  Most fun I've ever had on a bicycle was this morning.  I had just finished an interview, I was rested and revitalized.  I was blasting tunes, dancing on the pedals, and waving like a fool to all  the merchants.  It reminded me of hooting and hollering with Keat down from Cascade Pass three years ago.  Next time brotha!


Showered, fed, rested, and happy. 

I'm already revamping my bike set up for more weekend rides around Hanoi. In my final months here I'm starting to take Vietnamese classes again.  I'm hoping my bicycle and my weak yet improving language skills will help me soak up these final moments with the lovely people in this beautiful country.

Sunday, November 10, 2019

Endurance (vol. 1)




VMM 20192:55am on Sept. 20th at the starting line of the Vietnam Mountain Marathon (VMM) 70km race outside of Sapa town.  I'm calm, but nervous about my most recent training endeavors.  The longest run in the last many months was a horrifically hot 14 miler in the foothills of Hanoi.  It's been raining all night and I decide to "be bold, start cold," as my mountaineer buddy Slick Nick says, by leaving the poncho in my pack.  This was my 8th ultra attempt in 5 years, having not finished the last two.  If I DNF this one, that's three failed attempts in a row.  Maybe my competitive cross fit friend was right - I should have a running coach.  My goal in all these races isn't to just finish, but finish strong.  I hoped to break my streak here.  I didn't know anyone else running VMM.  Training is often a team effort, but it was all up to me now.  

View of highest Vietnam mountains, big sky

I've been inspired by feats of physical and mental endurance since I can remember.  In High School I read the ultimate Endurance: Shackleton's Incredible Voyage by Alfred Lansing, about stranded explorers surviving in barren Antarctica for two years.  Shackleton, while risking the rest of his life for his expeditions, was a dedicated to survival of his crew.  Later, I marveled over Thor Heyerdahl's Kon-Tiki Expedition - a voyage across the pacific on a balsa wood raft, retracing the (probable) steps of the Inca's journey inhabiting Eastern South Pacific islands around 1,000 years ago.  

These epic feats of endurance, exploration, and survival take a different form today.  No longer are humans looking for a new expansive lands or passages. However the drive to explore, endure, and push the limits of human capabilities lives on and continues to motivate my actions and bring balance and meaning to my life.  Here, I will share experiences from previous running adventures including VMM '19 and my associated training, a few inspiration endurance feats from professionals, and a call for a new plant-based diet training plan.

Last summer I wrote down some of the questions that drive I have about my interest in human performance.  
  • Why do people seek endurance-based adventures, even when our species no longer depends on them for survival? Or are they?
  • Is there still an evolutionary benefit to pushing the limits of human abilities? 
  • Is our innate drive for exploration - which has led to human global domination - being transferred to an exploration of the limits of human endurance? 
  • Why is it, that when we feel physical pain and we want it to end, whence the pain subsides, we actively seek out the same adventure that brings pain again? 
  • How does engaging in endurance sports and physical limit-testing shape the rest of our lives?  How can we maximize both?
At this moment, I'm not able to answer any of these questions, but those of us who dedicate their lives to being closer to the answers might be mentioned here.  

VMM '19 - 3:00am start.  The rain stopped in the same moment the starting whistle blew, and didn't return for the duration of the race.  The first couple of hours progressed as they all have - strong, slow, and steadily passing those who attempted the hole shot.  Would I feel like this in the next couple hours?  This course was harder than last year, when I ran the best race of my life.  How would I fare on the extra 600m of gain?

A fellow runner pushing himself after 7 hours

Modern athletes are crushing records and setting the bar in the stratosphere.  Here are a few that continue to blow me away:

1. Mike McKnight winning three 200 miles races in 2017.

2. Sarah Thomas and her English Channel swim... 4 times nonstop.

3. Uli Steck setting the speed record on the Eiger in 2015.

4. Dean Karnazes 50 marathons in 50 states in 50 days and his future goal to run a marathon in every country of the world within a year.  Whatttt?

5. Nearly anything by Kilian Jornet, most recently skiing nearly 24 kilometers in one day... did I mention these were vertical kms?

6. Paul Salopek's decade long 21,000-mile odyssy retracing the pathways of human migration, one of my favorites.  This epic journey is particularly interesting to me as I currently read Sapiens: A Brief History of Humankind by Yuval Noah Harari.

When Molly and I started dating in 2015, we climbed a number of 14ers together.  She wasn't as into roped technical climbing so we hiked mountains and ran down together.  For me it where the motivation for endurance started: Sky Running.  The premise is simple: big skys, ultra distances, vertical.  That fall, I ran my first ultra - 40 mile Grand Traverse from Crested Butte to Aspen.  Three weeks later, Reid and Brett met me and BC at the trail head to Chicago Basin 14ers.  On Sept 26th, 2015 we ran to and summitted the most remote of Colorado's 14ers.  17 hours, 45 miles, 10k+ ft. of elevation gain.  So many memories live on from this day - including the feeling at the summit of North Eolus, our last mountain at 4pm, and thinking only 18 miles to go in two and a half hours of daylight.  We crushed the descent and I can still see the perfectly yellow aspens quaking as Reid speeds ahead of me on the descent through the basin. One of my favorite outdoor adventure days ever.  The following spring, I finished my first and only 100km race on the North Umpqua Trail in Oregon.  Five years later, after obtaining a Master's Degree, buying a house, owning a dog, starting a career, getting married, moving across the world, and having a baby boy, I'm still in pursuit of endurance running.

Molly scoping out the remainder of the Halo ridge to Mt. of the Holy Cross

Stoked to be on the summit of Castle Peak
First ultra - Grand Traverse
Me, BC, Reid, Bret in Chicago Basin


Two adventures in upper cirque from Chicago Basin

Sending!


VMM '19 - A thin thin layer of fog and mist hovered at the summit, also the midpoint of the course.  I changed my socks.  35km in, 35km to go.  I still felt great.  I popped 200g of ibuprofen, shoved a date bar in my mouth, and charged down the mountain, passing more runners.  Still feeling amazing, possibly better than ever before, but still hours to go.  With 20km to go, I knew I could finish as strong as I wanted.  A friend and colleague paced me into the finish.  11h 30min.  20th/326.  No broken records, no podium, but a finish that pushed me, and a training regiment that worked.  I felt more fit than any other time in my life.  What was it that worked so well this time?

Feeling GOOD on the trail - VMM '19

Well, a few key ingredients.  Firstly, soccer.  Increasing (from near nothing) my volume of Zone 3+ workouts helped my speed.  I played a few full 90-minute games leading up to the race and multiple two hour training sessions.  Secondly, 10 air squats for every mile immediately post run.  These helped stretch the muscles around my knee which get tight post run and obviously improved strength - important for the lack of hills in Hanoi, and presence of hills in this race.  Thirdly, long cycles in place of big runs the month before race day.  The rides relieved my knees and joints from impact, while helped with higher volume, lower intensity training I lacked.  Also, I tried to still put in ~70km/ week, including the soccer training.  Finally, my diet.  I ate a predominately plant-based diet the week leading up to the race, and strictly for the pre-race days.  Reid told me about this a while back and I've done it many times, and it always seemed to work for me.  It sure did this time.  

Diet cannot be overemphasized.  I've read and increasing number of articles and posts from elite athletes over the years about their switch to a plant-based diet and their associated athletic successes.  To top it all off, I wanted The Game Changers and nearly had to pick my jaw up off the floor.  To sum it up, boundless research shows that eating a plant based diet, for anyone, not just athletes, drastically decreases chances of heart disease, cancer, cellular inflammation, reduces recovery time from injury and enhances fecundity in males to top it off.  Scott Jurek and Patrick Baboumain both are showcased breaking world records in their fields during the film (running the Appalachian trail in 43 days and  yoke walk, respectively). Additionally, as I teach in my environmental class (but often then eat my hypercritical hamburger), eating a plant-based diet drastically reduces greenhouse gas emissions, deforestation rates and habitat loss, nutrient runoff, and water and air pollution all serious.  Watch the movie.

The inspiration gleaned from premier athletes will continue to spark my drive for endurance sports, sky running, and adventure.  I plan to use what I've learned from plant-based diets and vegan athletes to maximize performance and live an even more healthy and deliberate life.  I hope the resulting experiences from endurance adventures will continue to provide a necessary ingredient to the recipe of a tasty life.