The right stuff

There are three markers of endurance fitness: aerobic capacity, anaerobic threshold, and economy

• Aerobic capacity: AKA “VO2max”, is a measure of how much oxygen you are capable of using when riding at a maximal effort for a few minutes
• Anaerobic threshold: the percentage of your aerobic capacity that you are capable of sustaining for a long time, such as 40 to 70 minutes
• Economy: tied to all metrics of performance in that it has to do with how much energy you waste while riding (e.g. physical structure, pedaling style, position on the bike, and bike-handling skills)

Power duration curve and phenotype

This is a huge generalization, but it shows that performance can be predicted from metrics

• Climbers: can maintain high power outputs even over long durations. Best predictor of success is power to weight ratio
• Sprinters: even higher power outputs with short bursts but drops off quickly over long durations
• Time trialists: Best predictor of success is power at anaerobic threshold. Aerodynamic drag is the biggest obstacle since often courses are quite flat
• All-rounders: someone who is pretty good at at least two of the above and they are often contenders when course conditions don’t favour the specialists

Training beliefs

The athlete must have faith that he is going down the right path for training, and follow the path beginning to end

Some people respond quickly, while some slowly. Some people have muscles made for endurance while others made for power, and it’s the rider’s job to adjust his training based on what he’s know about himself.

Training is always a moving target – what worked last season may not produce the same results

Four steps to training with a purpose

There is no one-size fits all way of training

1. Clear goal – well-defined goal drives training outcome. Even workouts need to have a goal. The combination of the workout goals ultimately point to the season’s goal
2. Expert instruction – e.g coach, mentor, training partner, or even yourself (i.e. by reading this book)
3. Specific practice – Everything done should follow the goal and the expert instruction. Training alone is ideal as it allows control over all aspects of workout without accounting for someone else
4. Immediate feedback – Review data as the workout is happening or immediately after. Need to stay mentally engaged with how one feels during workout

Previous: Chapter 1 – Mental performance
Chapter list: Chapter summaries

The book attempts to answer questions such as:

• How should I schedule my workouts?
• How is it best to train during the weeks of my most important races?
• How many miles do I need before starting speed work?
• Is it okay to ride on the same day that I lift?
• How long should my recovery rides be?
• What can I do to climb better?

Different experts would each have their different answers to these questions, because there is more than one way to solve each training problem. This book aims to present ideas and concepts such that why the answers are the way they are. I’ll attempt to summarize my learnings chapter by chapter. Each link will be updated as each summary becomes available.

• Part I – Mind and body
  • Chapter 1 – Mental performance
  • Chapter 2 – Physical performance
• Part II – Training fundamentals
  • Chapter 3 – Basic training concepts
  • Chapter 4 – Training intensity
• Part III – Purposeful training
  • Chapter 5 – Getting started
  • Chapter 6 – Preparing to race
• Part IV – Planning your season
  • Chapter 7 – Planning overview
  • Chapter 8 – Planning a week
  • Chapter 9 – Planning alternatives
• Part V – Stress and recovery
  • Chapter 10 – Training stress
  • Chapter 11 – Fatigue, recovery, and adaptation
• Part VI – The competitive edge
  • Chapter 12 – Muscular force training
  • Chapter 13 – Tapering to race
  • Chapter 14 – The training diary

I always thought that Petra was just a single structure – the same one that gets shown everywhere, but that structure is just The Treasury that’s a part of an entire city built in the rocks.

From the entrance, we walked 30 minutes through a winding gorge formed by a fault line that tectonic forces split apart until we reached The Treasury. Stray dogs followed us every step of the way hoping for scraps of food. Leaving at 6:00 didn’t help because the only people that the dogs could beg from was us.

We arrived so early we were practically the only people there. We admired Petra on our own without the large crowds of tourists everywhere. We took our time walking up to it, all around it, up the slope to get a better view (nobody is allowed inside it though). We did all of this before the crowds showed up.

Petra was the capital of a kingdom of the Nabataean, a group of nomadic Arabs who established the city as a major trading hub. The Nabataeans constructed massive structures by carving it all out of the sandstone. Although it’s called The Treasury, the building is believed to have been the mausoleum of the Nabataean King Aretas IV.

The area around Petra is also home to the Bedouin people, a group of nomadic Arab people who inhabit the desert regions in northern Africa and the Arabian Peninsula. In the modern times, many have abandoned their nomadic lifestyle and many Bedouin around Petra work as tour guides, offer camel rides, among other things. One of the Bedouin people there is actually the descendent of a woman from New Zealand who married a Bedouin man and wrote about it, called Married to a Bedouin.

The area is over 250 square kilometers, something I totally didn’t expect (because I totally did not do my research before I went). I’m not too big on hiking and I was totally not prepared for a hike that day – I would have totally brought more water, and more food along with me that day. Despite that, I hiked up the 900 or so steps to the monastery anyway, while getting hassled by vendors trying to sell me their junk. Temperature-wise, the temperature shot up to a whopping 20 degrees Celsius from the 0 degrees Celsius just two days before. My body did not like that.

We spent about 8 hours in Petra, walking along the rock faces, seeing the ancient ruins, hiking up the hill, but if I had more energy I totally would have hiked up the other trials for even better views of the area.

For dinner we had mansaf, probably the national dish of Jordan. It’s a delicious dish made with lamb and rice dish mixed with a yogurt sauce! This tasted even better than the chicken rice dish we had the day before. I had no idea that lamb and yogurt was such a great combination. It was a great meal to refuel after such a long day.

More photos of Petra here

Bastogne

The Battle of the Bulge (known in German as the Unternehmen Wacht am Rhein – Operation Watch on the Rhine) was the last major German offensive in the western front during World War II. The Germans attempted to use this offensive to break the Allied offensive on that front and force the western allies to negotiate a peace treaty. The territory taken by the Germans during the offensive resembled a “bulge” on the map, hence its name.

During the battle, Bastogne was surrounded by German forces, and when the Germans asked the Americans in Bastogne to surrender, Brigadier General McAuliffe famously answered “nuts!” to the German request.

We stayed overnight in the same farmhouse which served as the former field headquarters of the legendary American 101st Airborne Division during the battle. The staff there mentioned that the same family still owns the farmhouse to this day and that some of them had perished in concentration camps during the course of the war.

They even decorated in the interior with old helmets and ammo boxes.

I wouldn’t consider the place in the middle of nowhere, but maybe trying to find it at night isn’t the best idea.

Just look for the tank turret out front I guess!

We tried going to the Bastogne Museum, but little did we know that the Bastogne War Museum was closed between 20. January 2020 to 19. February 2020. I knew it was low season, but I didn’t think it was so not busy that the entire museum would be closed for a whole month! The only exhibit we got to see was the East Germany open air exhibit outside showing off art painted on the tank, slabs of the Berlin Wall on old Trabants.

Nearby the museum was the Mardasson Memorial, a monument dedicated to the American soldiers who fought the Battle of the Bulge. Inside the memorial, carved panels tell the story of the battle.

The weather really cooperated with us today! We had clear blue skies all day, and got to see the the thin layers of morning frost over the vast farm fields.

Liège

The weather didn’t cooperate for long though because it became like this on our way to Liège…

The thing that surprised me about Liège was how seedy it was. We were hanging out around Place St Lambert, and it felt like people were subtlely eyeing us from the side of the street. In once instance, the moment we turned corner, a man glanced at us and immediately started walking in our direction. I glanced at him some more and eventually he went away. Yeah, we didn’t stay long in Liège.

I think one way to explain why it was so seedy was that Wallonia was no longer Belgium’s center of industry like it was in the late 19th and early 20th century. As the industry went to neighbouring Flanders, the local economy suffered.

Drielandenpunt

Next up, Drielandenpunt, the triple point between Germany, Netherlands, and Belgium. It’s also simultaneously the highest point in the entire Netherlands, a miniscule 322.5m above sea level.

Aachen

Not far away from the Drielandenpunt, was the westernmost city in Germany, Aachen. This is where 31 Holy Roman Emperors were crowned. Charlemagne (his bust pictured below) himself had his imperial medieval residence here.

The Aachen Cathedral shown below was the burial location of Charlemagne. The chapel shown in the middle is the location of the coronation of the Holy Roman Emperors. Despite the name, the Holy Romans Empire was neither holy nor Roman, nor an empire.

As a “holy” empire they weren’t exactly unified by religion. It wasn’t solely catholic and had a significant population of Protestants.

It wasn’t really Roman since for most of its history it didn’t rule over what the Roman Empire ruled over (although it did for a time) and its centre of power was ultimately in Germany. Arguably, the Byzantines or the Eastern Roman Empire was the true successor to the Roman Empire. They were a part of the Roman Empire when it fell and it continued the empire in the east until it fell in the 15th century to the Ottoman Turks.

Technically, it was an empire (at least officially) for a time, until their defeat in the Thirty Years War (1618 – 1648), which resulted in the kingdoms within the empire effectively receiving independence from the empire.

For lunch, I finally got the chance to eat Eisbein (bottom dish), a pork knuckle! It’s simmered for several hours in broth and served with sauerkraut and mashed potatoes! If you like meat, this is the dish for you. The above dish is a schnitzel – thin slice of meat (thinned via pounding) that’s breaded and fried.

Bonn

From Aachen, we drove to Bonn to meet up with a friend, who moved to Bonn from Taiwan to pursue a PhD in chemical engineering. We were so full from lunch, we only had a small snack for dinner at a local pub.

Since it was a Bavarian pub, it sold Bavarian specialities like weisswurst (shown on bottom – literally white sausage). It’s a sausage made from veal! The bread in the basket is a very delicious German pretzel. It’s got a nice cripsy outside flavoured with salt with a soft inside.

After dinner, we explored the city a little bit and visited the birthplace of Ludwig van Beethoven. The house is one of the few remaining middle-class homes of the era.

Bonn is also the world headquarters of an amazing brand of gummy bears – Haribo! It was founded by Hans Riegel in Bonn, hence the name Haribo. People who hear about Haribo for the first time usually think it comes from Japan, and are almost always surprised to find out it’s German! The outlet store not far from Bonn city centre has a MASSIVE selection of all sorts of Haribo variants! It’s got gummy bears, sour worms, licorice, and more! I definitely recommend the gummy bears (of course), the frogs, coca colas, and the Phantasia pack!

That concludes our 7th day. The next day we’d travel to more German cities – Cologne and Düsseldorf.

Photos:

• Bastogne
• Liège
• Drielandenpunt
• Aachen
• Bonn

Strasbourg

Strasbourg is in the historic region of Alsace-Lorraine. The unique thing about Alsace-Lorraine is that in the span of 100 years it has flipped back and forth multiple times between France and Germany as a result of three wars (the Franco-Prussian War, World War I, and World War II). As a result, the city shares cultures from both countries. This is super evident in a part of town called Petite France, most notably the timber framing around each building. The local dialect Alsatian, also has Germanic origins.

It’s also the home of the European Parliament. This is where over 700 democratically elected Members of European Parliament pass legislation.

Thus far, in France, I had been speaking my very limited French here and there whenever I needed it. As we waited for the tour, a Middle Eastern fellow struck up a conversation with me in French, kind of just asking us where we were from etc. It was kind of weird, but we went along with it anyway – it didn’t seem like he was a pickpocket or anything. I managed to get pretty far in the conversation in French actually, which surprised me quite a bit. He told me that he had moved to France from Afghanistan after working there as part of the local security forces, and even showed me his old Afghan ID, and a bomb scar he had.

The conversation got super weird when he started asking about our yearly salary, and it seemed like he was asking us for money (but it’s possible some of that was lost in translation). At that point, we totally understood why he started the conversation in the first place. We basically told him that we’re not that well off either and he tried to give ME money, and I still don’t understand what was going on there. When the tour started, it seemed like he was still staying within our general vicinity, which made it even weirder. Eventually he picked up on that and left us alone. We even checked if he followed us back to our car (just in case).

Strasbourg appears pretty proud of their cuisine – even their postcards have pictures of recipes of different Alsatian dishes. One that we had was called Flammekueche (in German it’s Flammkuchen, so it’s easy to see the German influence in the language here, at least in this word). I think the closest analogue that English speakers would know would be a flatbread pizza, but with more French style ingredients like fromage blanc, and uses crème fraîche as a base as opposed to tomatoes.

From Strasbourg, we began our journey to Switzerland. At the border, we bought our vignette (it’s a required sticker on the car for driving in the country). I spoke to the lady in German and I got a nice feeling speaking and listening to a language that I understood again.

Habsburg Castle

Our first destination in Switzerland was the Habsburg Castle. This is where the House of Habsburg began. This is THE Habsburgs that wielded enourmous power in Europe for centuries, most notably the Holy Roman Empire, and the Austro-Hungarian Empire.

The castle looks quite modest compared to other European castles like Neuschwanstein, but this is because it was originally constructed almost 1000 years ago.

Zürich

As we drove through Switzerland, we expected mountain passes full of snow, but there were actually very few mountains along that route! We probaly would have seen some in Zürich itself, but too bad it was nighttime.

We arrived in Zürich just in time for a fondue and raclette dinner, because that’s what the stereotypes say. Of all places we found though, we found the most touristy one. I’m pretty sure everybody in there was a tourist.

As we were chatting while eating, I was trolling my friend, saying he comes from China even though he’s actually from Taiwan, since Taiwanese people stereotypically like to assert that Taiwan is not the same as China. A lady at our neighbouring table heard us and actually confronted us about it. She seemed so pissed off! She seemed fine once we told her we were just messing around, and that I’m from Hong Kong (people from there generally side with Taiwan). But imagine travelling all the way to Switzerland and hearing someone trashtalking your country!

This concludes our fourth day. Stay tuned for day five!

• Strasbourg
• Habsburg Castle
• Zürich

Our second day takes us to Oosterscheldekering, Ypres, and Dunkirk.

Oosterscheldekering (Eastern Scheldt storm surge barrier)

We began our day two heading back into the Netherlands, to a network of storm surge barriers, designed to protect the Netherlands from flooding. Large sets of doors can open and close to control the water flow coming in from the ocean. They’re important because most of the Netherlands sits a few metres above sea level or lower, and thus are prone to flooding.

As we drove in the area of Oosterscheldekering, we encountered a lot of windmills spinning noticeably in the wind. And I wondered where all the old traditional windmills went, as in the ones with a tower made of brick with four rectangular fan blades . Netherlands has a stereotype of having a lot of them. We barely saw any of them and then it occurred to me that most of them were probably upgraded to use modern technology.

Ypres

Our next destination, Ypres, is known for the many battles that occurred there during the First World War, where the Germans introduced chemical weapons in the battlefield in the form of poison gas. During the course of the war, the town was destroyed, mostly by artillery fire.

The town was rebuilt after the war using German war reparations, with the main square following the original design as closely as possible. The In Flanders’ Fields Museum (the big building in the above picture) is a museum dedicated to the First World War.

Dunkerque (Dunkirk)

Our final destination for the day was the French port city of Dunkirk, known for the role it played during the evacuation of Allied forces from France. The Germans had achieved a breakthrough in France and had surrounded the bulk of Allied forces around Dunkirk. The German airforce was tasked to destroy these forces, so that the Germany army could conserve its ground forces for other operations, but the Germans failed to destroy the Allied forces and over 338000 soldiers were successfully evacuated to Britain.

That night, the locals were having a festival, called the “Bal du Chat Noir”, probably loosely translated as “The Black Cat Ball”. It’s so obscure that as of this writing, an English Wikipedia article for this festival doesn’t even exist. The French Wikipedia describes it as a festival to celebrate the opening of the carnival season (i.e. the Christian Carnival), and that it’s local to Dunkirk.

From what I can tell, it’s kind of like the Carnival in Cologne, where people party in the streets dressed up in costumes. There’s no shortage of reasons for people to party!

Stay tuned for day 3!

• Oosterscheldekering
• Ypres
• Dunkirk

By the mid 19th century, the power of the Qing Dynasty was waning. Once a proud empire, the Qing Dynasty suffered a series of humiliations through various wars against European powers and the Empire of Japan (known historically as the century of humiliation). The unequal treaties that the empire had no choice but to sign caused China to cede control of various ports to these foreign powers (hence the reason why Hong Kong became part of the British Empire).

As the Qing Empire continued to be bullied, resentment grew among the people. Out of this resentment, eventually resulted in revolution. Sun Yat-sen tried on many separate occasions to overthrow the empire. Even after a string of failures and exile, he persisted, and eventually achieved his goal of overthrowing the empire and founding a republic.

The republic however was short lived. Plagued by power struggles, the republic fell apart. Sun Yat-sen passed away before he could see his successor, Chiang Kai-shek reunify the nation. But even that was short lived, once Japan began invading China and then the resumption of the Chinese Civil War almost immediately after.

See more pictures of Taipei here

The image above is the Lotus Temple – the Bahá’í House of Worship. Within the lotus flower, structure has almost no rooms – it’s mainly a giant atrium filled with pews. It’s unique construction has won it many architectural awards and is one of the most visited buildings in the world.

The India Gate is like the Indian version of the Arc de Triomphe. It’s a memorial to the 70000 soldiers of the british Indian Army who died various wars (The Great War among them). Like the Arc de Triomphe, an eternal flame for the Unknown Soldier burns.

As someone who really enjoys eating meat, this place is like heaven. Imagine eating barbecued skewers seasoned with Indian spices. It works like a buffet, but with two parts, the “appetizer” which is the skewers, and the “main course”, which is the standard Indian food, i.e. curries, naan bread, etc. But the appetizer is so good that I would just only eat that. But of course while in India, one must try everything!

The food in India is so different from what I normally eat, it’s pretty much impossible for me to tell what anything is. At best, I can tell what’s chicken, lamb, chickpeas, paneer, etc., but I have no idea what spices are in what dish. But it doesn’t matter, because everything tastes good. Despite what a lot of people think, not all Indians eat with their hands.

People don’t really follow driving rules here. This is us driving in the oncoming lane. Everybody honks, nobody follows lane lines, and when there’s heavy traffic everybody bunches up bumper to bumper with only a few inches between each car. Cars peek left and right to find space to try to get ahead, but the problem is when everybody does it, it slows everyone down. Big trucks have signs saying “horn please” to encourage people to honk as they pass because of their blind spots.

Occasionally, traffic can slow to a halt just because of some cows blocking the street. Or traffic can be slow because some local townspeople decided to pour their own concrete on the road to build a speed bump – because the city didn’t do it. Roads are bumpy pretty much everywhere. Freeways are slowly being built, but a lot of driving is still done on these patchy roads. Oh, and people pee on the side of the road on a regular basis.

Buildings on the other hand range from giant mansions to literally five sheets of metal stacked together to form walls. The wealth gap is huge. Poorer neighbourhoods have ditches full of trash, while richer neighbourhoods have guards standing watch in the night. But despite having a big house, the power company is notoriously unreliable. Intermittent power outages happen on an almost daily basis, so those who can afford it have backup power in their homes. Some homes also have a water pump as a water supply for their home. It’s such a reversal from what people in the western hemisphere are used to.

Check out my pictures of Delhi and Meerut!

Outside of India though, not many would have heard of the Jallianwalla Bagh – at least in English speaking countries. There’s a good reason for that though. In 1919, the British massacred unarmed civilians, killing at least 400 with over 1000 injured. Approximately 1650 rounds were fired on 20000 people.

Before the massacre, the area was mainly a public courtyard, but now it is a memorial of national significance. The brick building has white squares marked along the wall – each square marks a spot where a bullet impacted.

Nearby the garden, is the Golden Temple, a holy place in Sikhism. Anybody who goes inside the temple complex must enter barefoot and cleanse their feet by walking through a stream of holy water flowing in front of the door. Once inside, one can admire the golden plates of the temple reflecting the ambient light.

The Golden Temple is only a five minute walk from the Jallianwala Bagh, but when we visited the temple at night, we couldn’t actually see our destination clearly and actually got scammed by an autowalla offering to take us there! We didn’t need the car at all!

Just outside of the temple is yet another sight to behold. Literally dozens of people sleeping outside. Likely these are people who have just made the pilgrimage to the temple.

Unfortunately, there were too many people lining up to go inside the temple itself – it would have been amazing.

See more of Amritsar here

A man calls out on the loudspeaker in Hindi, and judging by the tone of his voice, he’s trying hype up the crowd. “Bharat Mata ki Jai”, he says. It means “Victory for Mother India!” The entire crowd repeats the chant and overpowers the sparse voices heard on the Pakistani side.

The man in the sunglasses and the army camo pants with the cameras following him is a Bollywood actor. I don’t know his name, but this is some good publicity for him.

Women and children got to go up and wave Indian flags to show their support. If they allowed men to go, I would have totally gone down as one of the few foreigners that showed up.

The ceremony begins with marches on both sides. Infantrymen march up toward the gate, and even from afar, one can tell these guys are ripped – perfect for intimidating the other side. The gates are opened and the flags are raised. More soldiers march and with each step, they kick up high – up to their head even – as if both sides are competing to see who can kick higher. In between marches, the announcer continues to hype up the crowd with patriotic chants. To conclude the ceremony, the flags are lowered and the gate is closed.

See more of the border ceremony here