2020 challenge - embracing cold, windy, rainy bike rides.

By Chris Palmquist

When confronted with an uncomfortable situation, the best athletes are able to “re-frame” how they look at it. Instead of dreading a race day with extremely hot conditions, an athlete might change the narrative for the upcoming day. “Hot days are my superpower!” “Extreme conditions are an opportunity to put more distance on my competitors.” “I love the heat. I love the heat. I love the heat.”

The story that we tell ourselves has a very real effect on how we intrepret our surroundings. Most of us are overly negative in our story-telling to ourselves. What would you think if I told you that it is quite easy to simply swap that negative story with a positive spin? This re-framing will help you feel much better about that day, that race or even an entire season of chaos and disappointments such as 2020.

My 2020 goals have all revolved around lowering stress, increasing health and finding the joy in each day. One of my goals is to keep riding as our Chicagoland weather turns into winter. I’ve been riding through rain, pushing into prairie wind and adding layers to stay warm in the cold. Through my living room window, the day might seem dreary, but as soon as I am pedaling down the road, it becomes beautiful.

I am having fun conquering more weather challenges and redefining what it means to have a “great ride.” My great rides now might be just a few miles. They might be ridden in loops within 7 miles from my house. They might be after dark. They sometimes happen in the rain. Many are solo, some with just a friend or two.

As I ride these imperfect rides, I am focused on the moment. Look at that tree! Feel the wind! Check out that sound. I have taken photos and stopped to ponder. My brain stops spinning, and I feel such gratitude for my health and ability to ride. I have appreciation for every tree and grass and animal that I see along the way.

What story can you swap to find more joy and fitness in this season? How can you re-frame what you are experiencing into an opportunity? Look for the “imperfect rides” and make them your secret weapon in this challenging year.

My daily, solo sunset rides have been a wonderful way to find peace at the end of each day.

Pandemic Purpose

Chris Palmquist

It has been months since I have blogged – since right before the pandemic was declared. That was when everything about being an endurance athlete and coach changed. As I searched for the answers for my athletes and myself in this new world, I was hesitant to write anything for fear that it would be flippant.

I am still hesitant but as difficult as this year has been, I am seeing successes in my athletes and myself. These successes look much different than the race results of years past but many of them are triumphant and life changing. If we can move each day, we have preserved some control over our destiny in a year where much feels out of our control.

Athletes who are now working from home can now fit in a run or bike instead of having to commute to and from work every day.

Athletes who feel anxiety about an upcoming race can now focus on the joy of the training journey without that pressure.

Getting outside is generally the safest thing that we can do. And nothing is better for our mental health than to move through the outside air under our own power.

Things that are working:

Distance challenges – the GVRAT has an astonishing 19,000+ participants running and walking 1000+ km across Tennessee virtually.

Frequency challenges – Bianchi’s August Riding Challenge - ride your bike every day in August (outside and at least 5 miles) – a fun way to make sure you move each day.

Speed challenges – athletes working on getting their one-mile time down this summer with speed sessions and time trials at the track.

Strava challenges – finding segments and crushing them on Strava.

Nutrition challenges – eating at home allows us to reduce processed foods and substitute healthier options.

Team challenges - our team of five cross country coaches successfully completed the “Calendar Challenge” in April - running together the same number of miles as the day of the month.

Strength challenges – planks, push-ups, pull-ups and other body weight exercises require no gym and make a big difference.

2020 goals must fit into our lives right now. The stress of our daily lives is high – our goals cannot add to that in a negative way. Find a challenge or a goal that fits in and gives you the purpose that you need without adding to the stress.

Keep moving forward

In the end, we love endurance sports for the challenge of the journey, the friends that travel with us and the satisfying feeling of a goal accomplished. A pandemic cannot take any of that away from us. Keep moving forward and we will get to the other side.