Paul Millar 900 Km per Week

Training in the Millar camp has been going well. We participated in the Pedal for Prostate last week and ensured that the tempo was raised enough to have all the participants focused on the finish line! The last 50 k was up and down over a gruelling route near Beeton. Two things you quickly figure out about early Canadian settlement, 1. The pioneers were definitely "God-Fearing" and 2. They placed their churches on the top of hills to be as close to heaven as possible! Suffice it to say, the Pedal for Prostate was multi-denominational!

In terms of my own training, I discarded many of the "long distance cycling manuals" right from the start because they seemed to leaving out the two most salient points: (1)Working and (2) Meeting family obligations! I am of course grateful to Ontario for throwing in my most consistent training partner, the weather! I would therefore like to term the past months more as one of survival against the elements, than a measured incremental increase in endurance and distance! In short, i have been averaging between 800-1000k per week based on a 60/40 rule where 60% is long endurance at a low to moderate heart rate and an average speed in the low 30's and the balance of 40%, race-pace, speed work and hill repeats to build endurance and strength.

The body has been following along with my usual weight of 177lbs dropping to about 170-172lbs and an increase in lean body mass. I have completely avoided alcohol, as I figured that this would only exacerbate the training and could lead to getting run down. On the positive side, my clients claim to have saved a fortune in wine-bills and are stepping up in the donation department!

We are sponsored by SIS in terms of fluid additives and I absolutely am sold on the NOCTE recovery product that really helps in terms of training hard day after day. Their recovery drink is equally good and stops the lingering fatigue that accompanies the heavy load of mileage.

A shout out to my Toronto training partner, Mike McKee, who has been getting up at 5 am for both long rides, hills and speed work! The people at the local Starbuck's on Royal York think we are certifiable and cannot seem to see how we find any of this remotely enjoyable.

Looking forward to starting the race and riding through some of the most beautiful scenery on the planet!