{"id":17821,"date":"2016-01-26T17:29:13","date_gmt":"2016-01-27T01:29:13","guid":{"rendered":"http:\/\/blog.trainerroad.com\/?p=17821"},"modified":"2022-03-25T11:59:08","modified_gmt":"2022-03-25T18:59:08","slug":"what-it-takes-to-be-the-best-an-inside-look","status":"publish","type":"post","link":"https:\/\/www.trainerroad.com\/blog\/what-it-takes-to-be-the-best-an-inside-look\/","title":{"rendered":"What It Takes to Be the Best \u2014 An Inside Look"},"content":{"rendered":"<p>\u201cWhy do I put myself through all this pain?&#8221; For Justin Rossi, the amateur time trialist who lost first place by a mere nine seconds at the 2014 National <a href=\"https:\/\/www.trainerroad.com\/blog\/how-do-you-train-for-faster-time-trials\/\" target=\"_blank\" rel=\"noopener\">Time Trial<\/a> Championships, it would be a fair question to ask. But he doesn\u2019t.<\/p>\n<p>Rossi doesn\u2019t have time to dwell on pain or the past. Nor does he have time for excuses. What he does have time for is training, <em>seriously hard training<\/em>. The kind of training average hobbyist cyclists praise, but often don\u2019t pursue themselves. A full-time job, family responsibilities and obligatory celebrations are common reasons to blame for many who train in their free time. That\u2019s where Rossi is different.<\/p>\n<blockquote><p><em>\u201cEverybody has an excuse. Most of this world has to be employed for a living. You\u2019re not going to make it as a bike racer unless you\u2019re the best and you can make some huge sacrifices.\u201d<\/em><\/p><\/blockquote>\n<p>For the 35-year-old full-time firefighter and member of the Herbalife p\/b Marc Pro\u2014Nature&#8217;s Bakery elite cycling team, every aspect of his life, from what he puts in his mouth to the extracurricular activities he chooses, is thought about in terms of potential gains. Each potential gain represents a sacrifice. That\u2019s the story we wanted to tell. The day-to-day sacrifices, big and small, that give Justin Rossi his edge.<\/p>\n<p>After a little more than a year of filming parts of Rossi\u2019s inspiring cycling career, we\u2019re excited to share <em>The Chase<\/em>, a story about his attempt at winning his most important race in 2015.<\/p>\n<div class=\"embed-container\"><iframe data-src=\"https:\/\/www.youtube.com\/embed\/H-ieUi9A2iw\" width=\"300\" height=\"150\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" class=\"lazyload\" data-load-mode=\"1\"><\/iframe><\/div>\n<p>We had a handful of opportunities to sit down with Rossi while creating <em>The Chase<\/em>. In the time we spent interviewing him, we gathered a few quotes. Each one packs a punch \u2014 especially for those intimate with demanding training.<\/p>\n<h2>Time<\/h2>\n<blockquote><p><em>\u201cIt takes a certain kind of person to understand the time is worth it. It\u2019s worth achieving those goals. It\u2019s worth the feeling that you get when you\u2019re successful or you break through a barrier physically.\u201d<\/em><\/p><\/blockquote>\n<p><a href=\"https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2016\/01\/blog-Rossi-Time-1.png\" rel=\"attachment wp-att-18171\"><img decoding=\"async\" class=\"alignnone size-full wp-image-18171 lazyload\" data-src=\"https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2016\/01\/blog-Rossi-Time-1.png\" alt=\"blog-Rossi-Time (1)\" width=\"825\" height=\"400\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 825px; --smush-placeholder-aspect-ratio: 825\/400;\" \/><\/a><\/p>\n<p>As much as training may feel like a solo venture to amateur cyclists, it\u2019s not for most. Those closest to these ultra dedicated, independent athletes feel the affects of their time commitments, too. Rossi notes this as one of the toughest parts of competing. Forget the wear and tear on his previously injured body, or the exhausting feeling of waking up before the sun on a Monday morning after a weekend of racing. It\u2019s the time away from his wife, Tasha, that Rossi grapples with most.<\/p>\n<p>This awareness of what\u2019s at stake and who\u2019s being affected is a good thing. It has forced Rossi to reflect and ask the question, \u201cWhy do I do this?\u201d What he\u2019s learned is that his \u201cwhy\u201d is less about the glory of winning and more about a feeling.<\/p>\n<p>In one of our interviews he passionately explained, \u201cThere\u2019s a certain feeling you get when you\u2019re four or five percent body fat, tough as nails and you can rip up a mountain side out of a saddle just going for it &#8230; you\u2019re like, \u2018gimme another gear. I got this.\u2019\u201d <em>That\u2019s<\/em> the feeling he strives for. It\u2019s also the same emotion that makes all the time he gives to training worthwhile.<\/p>\n<h2>Training<\/h2>\n<blockquote><p><em>\u201cI\u2019ve been doing this long enough to know that the most important type of training is threshold training.\u201d<\/em><\/p><\/blockquote>\n<p><a href=\"https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2016\/01\/blog-Rossi-Training.png\" rel=\"attachment wp-att-18161\"><img decoding=\"async\" class=\"alignnone size-full wp-image-18161 lazyload\" data-src=\"https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2016\/01\/blog-Rossi-Training.png\" alt=\"blog-Rossi-Training\" width=\"825\" height=\"400\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 825px; --smush-placeholder-aspect-ratio: 825\/400;\" \/><\/a><\/p>\n<p>Rossi is definitely a <a href=\"https:\/\/www.trainerroad.com\/all-cycling-training-plans?utm_source=Blog&amp;utm_medium=Blog%20Post&amp;utm_content=%22Sweet%20Spot%20Base%22%20&amp;utm_campaign=Rossi%20Story%20#base-phase\" target=\"_blank\" rel=\"noopener noreferrer\">sweet spot<\/a>, threshold type of guy. Between his full-time job, home life, yoga, weekly massages and monthly physical therapy sessions, 10-15 hours a week is all he\u2019s able to dedicate to training on the bike. \u201cI just don\u2019t have time to ride 20-30 hours a week,\u201d he said. \u201cAfter I take my month, month and a half off, it\u2019s right into sweet spot work. I go out and start with 30-minute intervals then build it to 1-hour, then 2-hour intervals.\u201d<\/p>\n<p>Even if Rossi had more time to train, he likely wouldn\u2019t spend it on the bike.\u201cI\u2019ve found I don\u2019t like just riding around for five hours. Spending long hours on the bike makes me tired and bored. I\u2019d rather get on the bike and start training threshold as soon as possible.\u201d<\/p>\n<p>Beyond the type of training Rossi subscribes to, what he mostly credits his success to is his consistency. \u201cI think that\u2019s where I win,\u201d he told us. He then added, \u201cSome people will say, \u2018I had a terrible week of training.\u2019\u201d If there\u2019s one remark that doesn\u2019t resonate with Rossi, it\u2019s that. \u201cA week!? You let it go a week? A week if you\u2019re sick or injured I get \u2014 let\u2019s build it in as a rest week \u2014 but you can\u2019t have weeks of inconsistencies,\u201d is often the response you\u2019ll get from him. Rossi tries to keep his logic around training simple. Distractions will come into your life and try to take you away from your goals. Don\u2019t let them.<\/p>\n<h2>Equipment<\/h2>\n<blockquote><p><em>\u201cEven if it\u2019s not that much of a gain, it\u2019s still a gain. I lost nationals by nine seconds \u2014 that\u2019s a tire choice; that\u2019s a helmet choice; that\u2019s cables.\u201d<\/em><\/p><\/blockquote>\n<p><a href=\"https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2016\/01\/blog-Rossi-Equipment-1.png\" rel=\"attachment wp-att-18201\"><img decoding=\"async\" class=\"alignnone size-full wp-image-18201 lazyload\" data-src=\"https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2016\/01\/blog-Rossi-Equipment-1.png\" alt=\"blog-Rossi-Equipment (1)\" width=\"825\" height=\"400\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 825px; --smush-placeholder-aspect-ratio: 825\/400;\" \/><\/a><\/p>\n<p>One component of trying to be the fastest is finding gear that supports your mission. So, from Rossi\u2019s time trial bike to his Jakroo flash speed skinsuit and everything in between, his equipment is dialed. That\u2019s part of the role, after all.<\/p>\n<p>If you\u2019re in a position like Rossi, you chat with riders you know are fast, investigate what the pros are using, read online reviews of equipment and test what you can for yourself. Through this process you\u2019ll dig up a lot of information. You may even get overwhelmed. If you do, take a step back and consider these words from Rossi, \u201cDon\u2019t freak out about it [equipment] or let it consume you.\u201d<\/p>\n<p>As much as Rossi knows the importance of good equipment \u2014 and how in very rare cases it can mean the difference between losing by a few seconds or not \u2014 he doesn\u2019t let it distract him from the really important stuff. The important stuff can\u2019t be purchased, it can only be earned through hard work, discipline and practice. \u201cThe bike is only so fast,\u201d Rossi acknowledges; \u201cIt really comes down to the rider and your position. You could be on a much slower bike, but if your position is good then it\u2019s going to make more room than anything.\u201d<\/p>\n<h2>Nutrition<\/h2>\n<blockquote><p><em>\u201cPeople love to say, \u2018Oh you ride your bike five hours you can eat whatever you want.\u2019 No I can\u2019t. I can\u2019t be five percent body fat and eat whatever I want.\u201d<\/em><\/p><\/blockquote>\n<p><a href=\"https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2016\/01\/blog-Rossi-Nutrition-2.png\" rel=\"attachment wp-att-18181\"><img decoding=\"async\" class=\"alignnone size-full wp-image-18181 lazyload\" data-src=\"https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2016\/01\/blog-Rossi-Nutrition-2.png\" alt=\"blog-Rossi-Nutrition (2)\" width=\"825\" height=\"400\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 825px; --smush-placeholder-aspect-ratio: 825\/400;\" \/><\/a><\/p>\n<p>Rossi isn\u2019t interested in gels, he likes food. A lot of food. But only the best kinds. When he\u2019s training or in competition, he eats Nature\u2019s Bakery fig bars every hour he\u2019s in the saddle. When he\u2019s off the bike, he\u2019s doing one of two things: preparing a post-ride recovery shake (2 scoops of Rebuild Strength from Herbalife, almond milk, coffee and frozen fruit) or cooking up a hefty organic meal consisting of a cup of rice, a couple salmon burgers, two eggs and maybe veggie stir fry on the side.<\/p>\n<p>If that sounds like a lot to eat, Rossi knows. As justification he mentions, \u201cI have a huge appetite. My whole family, my dad, my grandpa \u2026 we\u2019re all big eaters. I think my body wants to be about 190 or 200 pounds, but my goal race weight is 170.\u201d<\/p>\n<p>Even though he\u2019s serious about eating the right types of foods at the right times, Rossi still has to combat the effects his big appetite can have on him. That\u2019s when training hard comes into play. It\u2019s like a reward system for Rossi. If he decides to cheat on his diet (which is infrequent), he does so knowing he\u2019s earned it.<\/p>\n<h2>Goals<\/h2>\n<blockquote><p><em>\u201cEvery year I have something new I want to bring into my program. It\u2019s extra work, but if you have big goals you want to achieve you have to think about all those little things.\u201d<\/em><\/p><\/blockquote>\n<p><a href=\"https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2016\/01\/blog-Rossi-Goals.png\" rel=\"attachment wp-att-18191\"><img decoding=\"async\" class=\"alignnone size-full wp-image-18191 lazyload\" data-src=\"https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2016\/01\/blog-Rossi-Goals.png\" alt=\"blog-Rossi-Goals\" width=\"825\" height=\"400\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 825px; --smush-placeholder-aspect-ratio: 825\/400;\" \/><\/a><\/p>\n<p>Rossi\u2019s wife likes to say he\u2019s a special kind of breed. Most people don\u2019t have the high tolerance for pain that he does. There\u2019s no doubt this quality has worked to his advantage throughout his cycling career. It\u2019s arguably the very thing that\u2019s allowed him to set such high goals for himself. Take one of his last year\u2019s goals, for instance. Rossi wanted to do 500 watts for five minutes. He did it. Remembering the moment he said, \u201cThat felt just as good as winning a race.\u201d<\/p>\n<p>Accomplishing a goal like that doesn\u2019t just happen because you\u2019re physically fit. Just like becoming a nationally ranked time trialist doesn&#8217;t just happen either. These achievements are the result of many things, but mostly a well-developed mental toughness.<\/p>\n<p>Cycling is a hugely mental sport. Without a strong mindset and goals, most amateur athletes aren&#8217;t willing to make the additional sacrifices it takes to be the best. Unless you\u2019re a freak of nature, which Rossi admits he isn\u2019t, you have to do all the right things. And then maybe, <em>just maybe<\/em>, you\u2019ll win.<\/p>\n<p><strong><em>Are you ready to train like a nationally ranked time trialist? <a href=\"https:\/\/www.trainerroad.com\/?utm_source=Blog&amp;utm_medium=Blog%20Post&amp;utm_content=%22Try%20TrainerRoad%22%20&amp;utm_campaign=Rossi%20Story%20\" target=\"_blank\" rel=\"noopener noreferrer\">Try TrainerRoad for one month risk free<\/a>.<\/em><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u201cWhy do I put myself through all this pain?&#8221; For Justin Rossi, the amateur time trialist who lost first place by a mere nine seconds at the 2014 National Time Trial Championships, it would be a fair question to ask. But he doesn\u2019t. Rossi doesn\u2019t have time to dwell on pain or the past. Nor&hellip;<\/p>\n","protected":false},"author":20,"featured_media":17891,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"wds_primary_category":0,"footnotes":""},"categories":[4],"tags":[15,34,169,283,365,366,435,562,678,679],"class_list":["post-17821","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-racing","tag-2014-national-time-trial-championships","tag-amateur-time-trialist","tag-cycling-training","tag-herbalife-marc-pro-cycling-team","tag-justin-rossi","tag-justin-rossi-cyclist","tag-nationally-ranked-time-trialist","tag-sacrifices","tag-time-trialist","tag-time-trialist-training"],"cc_featured_image_caption":{"caption_text":"","source_text":"","source_url":""},"_links":{"self":[{"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/posts\/17821","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/users\/20"}],"replies":[{"embeddable":true,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/comments?post=17821"}],"version-history":[{"count":0,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/posts\/17821\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/media\/17891"}],"wp:attachment":[{"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/media?parent=17821"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/categories?post=17821"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/tags?post=17821"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}