Coach’s Column: Fuel Your Fitness: Getting the most from your body on race day

Question: I have a hard time fueling adequately in cross country races since they are so intense.  It is hard to get enough water and calorie intake.  How can I work on this?  Is it ok to go into deficit a bit in a 2-hour race?

Answer: This is a great question and having an event-specific nutrition and hydration strategy is important. The high intensity of cross country racing will factor into your race day nutrition and hydration planning. Arriving to the start line with glycogen stores topped off and properly hydrated is the first priority. Doing things right during the race won’t correct poor nutrition or hydration prior to the start, so be sure to keep the big picture in mind too.

Going into deficit

Caloric deficit during a cross country race is 100% expected. It would be ill-advised to attempt replacing all of the energy that you are expending during the race. The gut simply cannot process carbohydrates at the same rate that you’re able to expend them during intense exercise.  A 2.5 hour XC race will often require you to empty the tank, whereas the faster paced, but shorter 1.5 hour XCO races typically do not. A two-hour cross country won’t quite fully deplete your body’s glycogen stores, but there won’t be a whole lot left in the tank at the finish line either. A well execute nutrition strategy will allow you to finish strong despite seriously depleted energy reserves.

Science-based recommendations

Asker Jeukendrup is a leader in endurance sports nutrition and he’s got some excellent science-based resources on his website, mysportscience.com. For events lasting 1-2 hours, 30 grams of carbohydrate per hour will help to improve performance. Even though your body has adequate stores for this duration taking in additional carbohydrates will offer you greater performance. If you’re looking at 2-3 hours of racing you might want to consider 60g/hour.

The body can only absorb so many carbohydrates per hour and ingesting more does not mean that you’ll find greater benefit. Further intake comes with the risk of upsetting your GI system, so you’ll want to know what you can get away with.

It is possible to increase the absorptive capacity of the gut. You can train yourself to process an increased rate of carbohydrate intake which is especially useful for longer races where you might want to take on 60 or more grams per hour.

Practice the race day strategy

Practice your race nutrition in training so that you know how your body responds to various food options and at various intensities. What works great on endurance rides might not be the best option when the intensity is high. For cross country events most racers will prefer simple fuel sources such as energy gels or Clif Bloks. These options are easy to get down and your body can convert them to useable energy rapidly.

Conditions make a big difference in hydration needs. Desert riding like here at the 2014 Moab Rocks stage race requires more intake. Photo by Townsend Bessent/Moab Rocks

Conditions make a big difference in hydration needs. Desert riding like here at the 2014 Moab Rocks stage race requires more intake. Photo by Townsend Bessent/Moab Rocks

Hydration planning

As for hydration concerns, the environmental conditions will play a considerable role in what’s best for race day.  Drinking to thirst works for some, but it’s best to have a hydration plan that you’re confident in. Losing a few pounds due to fluid loss is acceptable, but too much fluid loss can lead to reduced performance. In hot conditions, keeping hydrated will help you keep cool too, so fluids are especially important in those situations.

Most riders will benefit from including some carbohydrates in their drink to speed up the rate at which it’s absorbed, effectively hydrating you faster than water alone. A carbohydrate solution of 4-5% works best for most riders. Intensity, humidity, air temperature, and elevation are all factors that affect your fluid requirements. Plan to have enough fluids available given the scenario you’re likely face.

Go for it!

While cross country races might not deplete the body like marathon distances do, ingesting carbohydrates and keeping hydrated are still very important in these high intensity races. Knowing what your stomach tolerates and what keeps you appropriately hydrated will allow you to have the best results possible.  Having practiced your nutrition and hydration in training, you’ll have fewer “what ifs” floating through your head on race morning. The precise requirements of each race will be slightly different, but experience will help you along the way.

If you don’t know where to start or can’t seem to sort out the best solution, be sure to talk with your coach or work with a sports nutrition expert on these topics. When you’re fueled properly you’ll have the most fun.

Travis Woodruff is a USAC Level I (elite) certified coach who holds a B.S. in Kinesiology with emphasis in Exercise Science. He’s coached riders to five MTB National Championship wins and has over 15 years of personal racing experience. Since 2005 he’s competed as a pro mountain biker and has coached full-time. His business, Momentum Endurance LLC, is based out of Prescott, Arizona.

Red Rock Rampage – St. George, UT

Saturday’s edition of the Red Rock Rampage ushered in a new era for Utah’s Intermountain Cup now under new ownership. The iconic mountain bike series was purchased at the end of 2015 by Threshold Events. And while the racecourse didn’t look all that much different the general consensus after the race was that the new guys seem to know what they are doing. Post race food, quick results, and speedy podium presentations left racers happy and encouraged for things to come.

Alex Grant chases Justin Lindine on lap one of four in St. George. Photo by: Shannon Boffeli

Alex Grant chases Justin Lindine on lap one of four in St. George. Photo by: Shannon Boffeli

As always, the riders themselves put on quite a show. The race was headlined by Olympic hopeful Alex Grant (Cannondale/Fly360) who was putting the finishing touches on his spring training prior to the upcoming UCI races in California. Justin Lindine (Hyper Threads) played Grant’s antagonist ensuring it wouldn’t be a smooth ride out front for the Cannonade rider. The duo rode wheel to wheel for three laps before Grant pulled ahead out climbing Lindine in the opening climbs of the final lap.

Kevin Day follows Adam Brown over some rocks. Photo by: Shannon Boffeli

Kevin Day follows Adam Brown over some rocks. Photo by: Shannon Boffeli

Kevin Day (Endurance 360) had strong showing shown here following Summit devo rider Adam Brown. Shortly after Brown’s chain exploded with enough force that it hit Kevin in the face.

Jen Hanks showed off her early-season form riding away from the competition on lap one. Photo by: Shannon Boffeli

Jen Hanks showed off her early-season form riding away from the competition on lap one. Photo by: Shannon Boffeli

Jen Hanks (Pivot/DNA Cycling) continued her early-season tear tallying a win in St. George to go along with her third place at TransAndes and 5-person team championship at 24 Hours in the Old Pueblo. Hanks was challenged early on by elite youngster Rachel Anders (Competitive Cyclist) who represented the US at the world championships last year.

Hanks’ fast climbing style was too much for Anders as the race winner pulled clear on the rocky climbs of the first and second laps.

Justin Lindine popping and locking over some big rocks. Photo by: Shannon Boffeli

Justin Lindine popping and locking over some big rocks. Photo by: Shannon Boffeli

Not many people were choosing this line on the second climb but when your name is Justin Lindine it’s not a problem.

DNA Cycling rouleur rider on his final lap. Photo by: Shannon Boffeli

DNA Cycling rouleur rider on his final lap. Photo by: Shannon Boffeli

Riders of all ages and skill levels tested themselves at the Red Rock Rampage.

Rachel Anders put down a solid effort in second and highlighted a good showing for the Competitive Cyclist dev program. Photo by: Shannon Boffeli

Rachel Anders put down a solid effort in second and highlighted a good showing for the Competitive Cyclist devo program. Photo by: Shannon Boffeli

The Competitive Cyclist devo program had a strong showing placing several of it’s junior and U-23 riders on the podium and challenging at the front of the pro/elite events.

Chris Holley rode a solid but lonely race occupying third place all day. Photo by: Shannon Boffeli

Chris Holley rode a solid but lonely race occupying third place all day. Photo by: Shannon Boffeli

Taking third on the day Chris Holley (Kuhl) is one of the toughest riders on the circuit and almost untouchable in the rocks and washes of southern Utah.

Click Here to learn more about the Intermountain Cup. You can see coverage of the next race on the I-Cup series right here on Mountain Bike Race News. Racers will be back in St. George for the Cactus Hugger, April 2nd.

Coach’s Column – Stage Race Prep: What you should be doing but probably aren’t

Question: I am going to do my first 5-day stage race this year.  Aside from actual bike training, what other preparations should I be focusing on to make it through the 5 days of racing?

Answer: That is super exciting, welcome to a whole new world of bike racing adventure! As your question indicates, I will assume your training is on track and dialed and you will enter the race, fit, tapered and peaked.

I have heard stage racing described as a race to recover each day between stages. Much of your planning around the race should be to give yourself the best possible recovery opportunity each day. That means preparing everything you can to avoid a scramble on any given day. Stage races really vary in their set up and what that means for your ability to recover. For example, if you are staying in the same place each night and you have a house-type set up with a full kitchen and the same bed to sleep in, your recovery outlook will be more optimistic than if you are camping and/or moving every day. Your question does not indicate which of these will be the case. But keep that in mind. Aside from training, your main goal leading up to the race is doing as much research as you can to avoid any surprises.

Tent city for the first 3 days of the race.

Tent city for the first 3 days of the race.

Some race websites have a thorough list or packing guide, which will take into account course-specific details, weather conditions and event-specific information that even the most experienced stage racer may not know. Some races also require you to carry certain safety items. A whistle, bear spray and safety blanket are all examples of items I have been required to carry at various races.

In stage racing or any event where the hours will stack up to double digits; it’s not a question of if things will go wrong but what things will go wrong. Now that the training is done and you are approaching race time, you will want to focus on how you can most effectively prepare for the inevitable. You should plan to carry more with you during stages than you would in a typical XC race. Depending on what you usually carry for tools, you probably want a bigger multi-tool; definitely something with a chain tool built in. I would recommend carrying a derailleur hanger and an extra CO2 or pump. You might also consider carrying more as you get deeper into the race and positions solidify, i.e. you have more to lose. Or, to the contrary, carry less if you are in a close fight, want to go super light and lay all your cards on the table. Your tactical approach to results/position is your own decision of course!

It would be a great idea to reach out to a local rider where the race takes place and get some intel regarding what the terrain is like, especially for the specific time of year that you will be racing. Ask about each stage as well. Some stages may be mild terrain where you will be better served with bottles; while some stages may be more technical and a hydration pack would allow you keep your hands on the bars. These are helpful things to know before race day so you can pack everything you need. You can also pick their brain for tire and other equipment recommendations. Take the time to test out new equipment. Get your bike serviced with a couple of weeks to go so you can ride it and let any cables, brake pads, etc., wear in.

Dial in your nutrition options. Will you be relying on aid station faire? Check the race website to see what they will be serving at aid stations and make sure you try some of those nutrition and hydration products in training to be sure that your gut handles them and they fuel you well. If you will have support at the race, make sure they know how to access aid stations and carry out feeds. Check the rules for specific support protocol. Some races allow equipment swaps and/or outside support but some do not.

Stage racing should be a great time and proper preparation will ensure you have the best experience possible. Moab Rocks Stage Race Photo by: Raven Eye Photo

Stage racing should be a great time and proper preparation will ensure you have the best experience possible. Moab Rocks Stage Race Photo by: Raven Eye Photo

If you have multiple bikes to choose from, you will want to decide which one you will use for the race and spend most of your remaining time on that bike. If you are traveling to a foreign country with limited shops and unique parts available, I would recommend using a hardtail, regardless of the terrain. Dualies are great for taking the edge off and keeping you comfortable for long days but there is more to break and proprietary suspension parts are notoriously difficult to track down in a pinch.

That’s the quick and dirty on preparation. The truth is, with all endurance racing there are so many details to manage, this list could go on indefinitely. Managing all those details and executing the race well are half the fun of stage racing. Keep your head on straight and roll with the punches, there are sure to be many!

Sarah Kaufmann is a USAC Level II coach under the PLAN7 Endurance Coaching brand. She is a member of the Stan’s NoTubes Women’s Elite Mountain Bike Team and has been racing mountain bikes at the professional level since 2008.  Sarah is based in Salt Lake City, Utah.  

Coach’s Column – Start Fast and Win at Your Next Ultra Endurance Race

Question: I plan on adding a few ultra-endurance races to my calendar this year – two 100 milers and a 100k race.  I have only raced XC races as a Cat 1 racer.  I have heard that many of the endurance races start fast to get good position in early singletrack.  How do I work on my pacing to have a podium finish in the ultra-endurance races?

 

Answer: 100 km and 100-mile mountain bike races do start fast! To achieve your goal of a podium placement you do need to be able to start at a pace higher than is sustainable then be able to recover and continue at a sustainable race pace. It is exactly the same scenario as a cross-country race, just with the need to keep going longer after the fast start. This means you cannot dig as deep in an endurance race as a cross-country race at the start. Pacing is crucial.

Course design will dictate the optimal start strategy. In order to burn energy riding over a sustainable pace there must be a significant pay-back for that energy investment. Getting through an early bottleneck in front of a traffic jam is one significant reason. Staying with the lead pack and drafting on a long open section is another strategy that will give you a positive return on your investment.

One of the nation's top ultra-endurance racers, Josh Tostado knows how to start fast and stay strong to the finish. Photo by: Shannon Boffeli

One of the nation’s top ultra-endurance racers, Josh Tostado knows how to start fast and stay strong to the finish. Photo by: Shannon Boffeli

Training:

From cross-country racing you will already have good VO2max and threshold power and know how to start a race fast. First, what you need to add into your training is longer rides at an aerobic base pace of 56-86% of threshold power or heart rate zones 2-3 and then second, longer rides at race pace. Start with a 4 hour ride at aerobic base pace on the weekend while maintaining your typical cross-country training routine of race start practice, sprints, VO2max and threshold power work during the week. After getting a couple of 4-hour aerobic base pace rides under your belt, increase the pace of these longer rides and reduce your cross-country specific training to avoid becoming over-trained. A key training session is to warm up, ride a 4-6 minute VO2max pace effort, then drop into 100 miler race pace of 56 – 90% of threshold power. End this ride with a threshold power interval. If you have the energy left at the end of a 4 to 6 hour ride to put in an 8 to 10-minute effort at threshold power, you are race-ready for your podium hundie.

Pacing on race day:

Your goal at the start of an endurance race is to maximize strategic advantages and minimize the amount of time spent pacing above your sustainable race pace of 56-90% of threshold power. Every minute spent above 90% of threshold power at the start, reduces the opportunity for a strong finish. Ideally, stage as near to the front as possible and draft off the leaders for as long as possible. Save energy wherever you can. The length of time you should spend above 90% threshold power depends on your recent training, fatigue levels and personal abilities. It is never limited by motivation at the start of the race so watch your power meter and keep a lid on it! Pacing above 90% of threshold power at the start of a race when motivation is high and legs are fresh will feel easy so don’t trust your perceived exertion. Keep the amount of time above 90% of threshold power to less than 5 minutes in the first 30 minutes of the race. Spend this time wisely by ensuring you have a good return on your investment and are pedaling this hard for a tactical gain.

Once you have made it through the first course bottleneck or made the selection for the lead pack, settle into your race pace and focus on calorie, electrolyte and fluid intake to keep energy levels high. Keep cadence on the high side of your comfortable range in the first half of the race to put the work on your cardiovascular system and save your muscles for the second half for the race. Always save a little in reserve for a strong finish.

Lynda Wallenfels is a Category 1 certified USA Cycling coach. She coaches mountain bike, cross country and endurance athletes to personal bests and national championships. Lynda has been coaching off-road athletes for 18 years and racing for 20 years. Contact her through her website for information on mountain bike training plans, coaching and consulting at LWCoaching.com

24 Hours in the Old Pueblo

The 24 Hours in the Old Pueblo experience is something any serious mountain biker should behold during their career. Often referred to as “Burning Man for mountain bikers” Old Pueblo attracts an estimated 4,500 riders and spectators to a desolate desert landscape they call 24 Hour Town.

Old Pueblo isn’t just about racing though, it’s about beer gardens, drum circles, whisky hand ups, cactus thorns, drunk guys wearing tutus, rock drops, and uninhibited fun.

As 24 hour events crumble across the country it’s no surprise that 24 Hours in the Old Pueblo continues to grow year after year. Todd Sadow and the crew at Epic Rides have this event dialed and put astounding effort into providing each participant an unforgettable experience.

The weather has done it’s part the last few years as well bringing warmth and calm nights to riders focused on pushing their limits.

Brian Alders winds it up in the Arizona desert. Photo by: Shannon Boffeli

Brian Alders winds it up in the Arizona desert. Photo by: Shannon Boffeli

The course at Old Pueblo is an inviting 16.5 miles of relatively flat riding. The circuit is roughly 70% singletrack and lined with the most ominous strains of cactus in the west. Unpleasant characters named Prickly Pear, Saguaro, Organ Pipe, Barrell, and Jumping Cholla stand guard along the edges of the course yearning for a chance to plunge a spiny thorn into a flared elbow, tilted shin, or tumbling body. The ultimate focus is needed at all times, a difficult proposition when one is on their 7th lap at three in the morning.

Sometimes described as "Burning Man for Bikers" 24 Hours in the Old Pueblo brings riders from all across North America. Over 4,500 people were estimated to be in 24 Hour Town this weekend. Photo by: Shannon Boffeli

Sometimes described as “Burning Man for Bikers” 24 Hours in the Old Pueblo brings riders from all across North America. Over 4,500 people were estimated to be in 24 Hour Town this weekend. Photo by: Shannon Boffeli

The numbers are simply staggering at Old Pueblo. The attraction is not surprising after participating in one of the most unique mountain bike events in the nation.

The rim cactus is the centerpiece of 24 Hour Town in the Old Pueblo

The rim cactus is the centerpiece of 24 Hour Town in the Old Pueblo

Old Pueblo isn’t all drinking and zebra-unicorn costumes. The racing is serious and the riders are focused. Many of the nation’s top athletes travel to the desert outside Oracle searching for early season fitness and the locals, who have been racing all winter, are anxious to put their form to the test.

Never afraid to grind, Gordon Wadsworth chose his singlespeed for the 24 Hours in the Old Pueblo. Photo by: Shannon Boffeli

Never afraid to grind, Gordon Wadsworth chose his singlespeed for the 24 Hours in the Old Pueblo. Photo by: Shannon Boffeli

Michael Lange lays it over for the Skratch Labs 4-person men team. Lange's squad was the only team to complete 23 laps. Photo by: Shannon Boffeli

Michael Lange lays it over for the Skratch Labs 4-person men team. Lange’s squad was the only team to complete 23 laps. Photo by: Shannon Boffeli

The music doesn’t stop as night falls in 24 Hour Town.

Sun sets over 24 Hour Town. Photo by: Shannon Boffeli

Sun sets over 24 Hour Town. Photo by: Shannon Boffeli

24 Hour in the Old Pueblo is a refreshing combination of fun and serious competition in a world that too often leans too far toward one or the other. The Old Pueblo has much to offer and will once again leave the thousands of participants satisfied and making plans for 2017.

Prerace announcements with Epic Rides director Todd Sadow (in red Luchador mask) pumping up the crowd. Photo by: Shannon Boffeli

Prerace announcements with Epic Rides director Todd Sadow (in red Luchador mask) pumping up the crowd. Photo by: Shannon Boffeli

Wes Rasmussen riding for the winning Pivot Burrito Factory 5-person coed team hits the rock drop on his final lap. Photo by: Shannon Boffeli

Wes Rasmussen riding for the winning Pivot Burrito Factory 5-person coed team hits the rock drop on his final lap. Photo by: Shannon Boffeli

Click Here for full results from all categories

Coach’s Column: Go Enduro with These Training Tips

Continuing in our series on what ability to focus on for the various racing disciplines, this week’s column will look at the most important ability to train on for racing enduro.

 

Enduro is a relatively new discipline in mountain biking. It encompasses a wide variety of events from huge mass start races that begin on the top of an alp, to small timed segments within stage or endurance races. The common thread between all these events is the fact that for the most part, the start of the enduro will be higher than the finish and you will have to traverse some tough terrain in between for a time.

What are the demands of this type of racing? First and foremost excellent bike handling skills will be necessary to do well. A solid amount of aerobic and anaerobic fitness will also be important. Many enduro courses include some serious climbing sections. These sections may not be long, but they can be steep and if you are not able to tackle them quickly precious time is wasted. Having a very strong core and upper body will also be important in order to control the bike over obstacles and serious terrain. Quickness of movement is an important ability in order to redirect, change lines or clear obstacles. Obviously if you are competing for an enduro classification within a stage race, you will need the fitness to complete the entire stage each day.

Skills practice is in an important part of enhancing your enduro finishes.

Skills practice is in an important part of enhancing your enduro finishes.

The answer to our “most important ability” question for this discipline is clear: handling skills should be a major priority of training. Let’s add a little to that though. Not only do you need the skills, but you also need to be able to execute skills while fatigued. Enduro courses can be very long. A skills mistake due to fatigue can wreck a run, or worse. Also, for some events, the course or enduro section of a course may be very difficult or impossible to pre-ride. Having the ability to read terrain quickly and choose a fast line is crucial. With these thoughts in mind, a couple suggestions to add into training would be:

Add an endurance aspect to skills practice. Doing multiple shuttle runs is great for getting lots of runs in, but make sure you ride the climb sometimes as well so you can get the feel of what it is like to hit the run while fatigued. Learn how fatigue affects your reaction time and how you handle the bike. Knowing how to adjust speed to compensate for fatigue can help keep your runs clean and consistently fast.

Constantly strive to find new and challenging terrain to ride. This may be difficult logistically for some, but having the ability to read unknown terrain quickly and pick a solid line is a skill that can be developed by seeing and riding all kinds of trails. You can certainly work on your skills by riding the same course many times, but seeing a variety of trail will help you work on that ability to quickly adapt.

Also to echo Travis Woodruff’s last column, don’t be afraid to work with a skills coach or do a skills specific MTB camp. Having good feedback on ways to improve skills can help speed and confidence tremendously.

Andy Applegate is a Pro level coach with Carmichael Training Systems. He has over 20 years of racing experience and has been coaching cyclists full time since 2001. His passion is endurance mountain bike racing. You can find out more about Andy and his training programs at www.trainright.com

CANNONDALE, SUGOI AND 360FLY CREATE NEW CROSS-COUNTRY MTB TEAM

Cannondale announced today a partnership with SUGOI Apparel and 360fly to create North America’s most powerful cross-country mountain bike team for the 2016 season – Cannondale 360fly, powered by SUGOI.

“Cannondale 360fly, Powered by SUGOI brings together three innovative brands with trailblazing technology to fuel North America’s fastest domestic mountain bikers,” said Matt Ohran, Team Director, Cannondale 360fly, powered by SUGOI. “This team has the talent to stand atop any North American XC race podium.”

Evelyn Dong seen here winning the  2015 Park City Point 2 Point. Photo by: Angie Harker

Evelyn Dong seen here winning the 2015 Park City Point 2 Point. Photo by: Angie Harker

The team will be comprised of five standout athletes:

  • Raphaël Gagné, Canada: 2015 Pan Am Games Gold Medalist, 2015 Canadian National XC and CX Champion, 2015 Pro XCT Overall winner
  • Alex Grant, USA: 2015 US Nationals 3rd place in both XC and Short Track and winner of the Grand Junction Off-Road
  • Evelyn Dong, USA: 2015 Go Pro Games Champion, Overall Winner at the 2015 Breck Epic MTB Stage Race, 2014 3rd place at US XC Nationals
  • Keegan Swenson, USA: 2015 2nd place at US XC Nationals, 2014 U23 US National Champion, 4x Junior US XC National Champion
  • Tinker Juarez, USA: Multiple USA National XC and 24-Solo MTB Championships, 2x Olympian, 22-year Cannondale athlete and general bad-ass bike rider

The team trucks will be loaded with the Scalpel and the F-Si, two of the most race-proven bikes in the world, and the athletes will choose the ideal machine depending upon course demands. The Cannondale Scalpel delivers the ultimate XC speed in a full suspension bike and the F-Si boasts maximum performance in a cross-country hardtail.

“In supporting this team, Cannondale is turning up the level of excitement in elite racing in North America,” said Hannah Parish, Marketing Director for Cycling Sports Group, North America. “This roster is incredibly talented on the bike and remarkably engaging off the bike and that personality and performance will get our fans on their feet and cheering.”

SUGOI will be supporting the Cannondale 360fly team as the Official Performance Apparel sponsor. Team riders will enjoy the brand’s latest advancements in pro apparel, including the all-new 2016 Racing System Elite (RSE) Jersey and Bib Short. The RSE kit is SUGOI’s lightest kit ever, engineered to provide maximum performance and comfort, anchored by the Formula FXE chamois with pioneering cradle design. Team replica kits will be available for sale at select SUGOI dealers around the continent.

“Having elite level athletes working in collaboration with our product teams to design and develop the next generation of XC race apparel is invaluable to Sugoi,” said Ian Domaas, Vice President & GM, SUGOI.

Alex leads a group down the Beatrice descent at the world cup in Mount St. Anne

Alex leads a group down the Beatrice descent at the world cup in Mount St. Anne

As the official camera, 360fly will capture fully immersive 360° video content. The interactive 360° video is easily shared to social channels such as Facebook and YouTube via the 360fly smartphone app. Additionally, by pairing the video with Google Cardboard, fans can experience the team’s videos in virtual reality.

“We’re excited to be partnering with such great brands and supporting such a talented team of riders,” said Peter Adderton, 360fly CEO. “For the first time fans will be able to view videos and experience them as if they were there.”

Cannondale 360fly, powered by SUGOI will also be supported by these important partners:

  • Wilderness Trail Bikes (WTB): For tires, saddles, and grips
  • ENVE: For wheels, handlebars, and seatposts
  • Shimano: For components and shoes
  • Stages Cycling: For Hollowgram crank arm based power meters

Axial Racing: The official RC Car of The Cannondale 360Fly, providing “off the bike fun” for the team and support staff

The TransAndes Challenge Experience

Written by: Shannon Boffeli

About this time last year my wife and teammate, Jen Hanks, started seeking out an experience for us to take on. Spring of 2016 was going to be a special year for us as it would be her 5th year since her original breast cancer diagnosis.

Five is a huge year for breast cancer patients because research shows that if you make it that long after diagnosis your chances of going on get much better.

To celebrate she wanted to do something big and after some research we settled on the Trans Andes Challenge. A 6-day, 228-mile mountain bike race through the northern Patagonia region in Chile. TAC was an exciting choice and a huge challenge for Jen to take on and it also seemed significant that the race would start on the exact day she was first diagnosed with breast cancer 5 years ago. We had started stage racing back in 2007 and really liked it. But once Jen was diagnosed in 2011 we stopped racing all together and never planned to do a stage race again. We lived with the assumption that a week of racing would be too hard on her body but after years of steady progress and gained confidence we felt stage racing could once again be on the table. TAC was a great option because even if we got down there and things weren’t going well you still get to spend a week in one of the world’s most beautiful landscapes.

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I’m happy to report that our 6 days of racing went even better than we had hoped and our TransAndes experience was truly incredible. Jen’s body recovered quickly between stages and we were able to race hard each day.

The level of competition was definitely one of the many positives at TAC. The courses are well-designed, being hard enough to test racers but not so difficult that you feel like you’re just surviving to the finish instead of really racing. For us, race times were between three and five hours, right in the sweet spot for really going hard all day.

We raced in the open mixed category and faced some of the toughest head-to-head competition we have ever experienced. While Mary McConneloug and Mike Broderick dominated each day, we battled for second with two tenacious Chilean teams. Each day we would climb as hard as we could in the morning and establish a lead over the Chileans. That would be followed by trying our best to hold them off on the descents and stay as close as we could to the finish.

The first three stages take place in the shadow of the Choshuenco Volcano. Photo by: Marcelo Tucuna/TransAndes Challenge 2016

The first three stages take place in the shadow of the Choshuenco Volcano. Photo by: Marcelo Tucuna/TransAndes Challenge 2016

One of the teams, Claus Plaut and Elisa “Chi-Chi” Garcia, were exceptionally good downhillers and unfortunately dropped us each day bombing down the rutted trails and steep gravel roads on the way to the finish. Even though they beat us it was exciting being in front part of each day and turning ourselves inside out to stay ahead.

Right now I would say my experience at the TransAndes Challenge was the best of any stage race I have done to date. That includes TransAlps, TransRockies, and Breck Epic. While those races all have aspects that make them exceptional, Breck Epic brings unrivaled singletrack and TransAlps offers an amazing cultural experience, TransAndes brings it all together with a combination of scorching head-to-head racing, beautifully varied scenery, great food, exceptional camaraderie, and elite-level race organization.

Below are photos from the race that should give you a feel for our TransAndes Challenge experience.

We were happily surprised that all our gear made it safe and sound despite 4 layovers and plane changes on the way down. Photo by: Shannon Boffeli

We were happily surprised that all our gear made it safe and sound despite 4 layovers and plane changes on the way down. Photo by: Shannon Boffeli

Over 200lbs of gear and food needed for 6 days of racing.

Night time falls over camp. Photo by: Naslo Bustamante

Night time falls over camp. Photo by: Naslo Bustamante

One of the most rewarding things about TransAndes was leaving an especially penalizing winter in Park City to arrive in summer in Chile. Not only were the temperatures wonderful but we were so far south that daylight lasted from 6:30 in the morning to 9:30 at night. Lots of time to soak in the warm rays of the sun.

Traditional Chilean dance to kick off the race. Photo by: Shannon Boffeli

Traditional Chilean dance to kick off the race. Photo by: Shannon Boffeli

Tent city for the first 3 days of the race.

Tent city for the first 3 days of the race.

Mike Broderick leads his teammate Mary McConnelloug and solo rider Sonya Looney on stage 1. Photo by: Marcelo Tucuna/TransAndes Challenge 2016

Mike Broderick leads his teammate Mary McConnelloug and solo rider Sonya Looney on stage 1. Photo by: Marcelo Tucuna/TransAndes Challenge 2016

American riders were well represented on the TAC podium. Mike and Mary destroyed the open mixed category and finished in the top-10 or 15 among all riders every day. Sonya Looney said she was putting in miles to get in shape for the upcoming 24 hour world championships but she was clearly in incredible form already as seen here riding with two of the fastest riders in the event.

Tennessean Kaysee Armstrong visited the podium each night with a strong performance as the second-placed solo female rider and the Boston-based team of Kevin Hines and David Dornaus battled for the top spot on the duo 80+ category each night.

Riders crossing the first of many many suspension bridges at TransAndes. Riders were stuck on the bridge as a ramp at the far end made exiting the bridge very slow. We were later told the bridge had a maximum capacity of 5 people. Photo by: Shannon Boffeli

Riders crossing the first of many many suspension bridges at TransAndes. Riders were stuck on the bridge as a ramp at the far end made exiting the bridge very slow. We were later told the bridge had a maximum capacity of 5 people. Photo by: Shannon Boffeli

Luckily, this bridge was only 20 feet over the river so we most likely would have survived even if it collapsed. Later in the week we crossed another bridge 200 feet off the canyon floor, a collapse there would be much more costly.

Food at the TAC was tasty and in large amounts. Photo by: Marcelo Tucuna/TransAndes Challenge 2016

Food at the TAC was tasty and in large amounts. Photo by: Marcelo Tucuna/TransAndes Challenge 2016

The spread at TransAndes was always quite good and they served lunch each day which meant you could roll into the tent and throw down a mountain of food shortly after finishing each stage. Other stage races I have done skip lunch and only serve dinner which means you are on your own for several hours after the stage finish. Lunch at TAC was much appreciated and enjoyed by all.

24 hours of rain put a serious damper on stage 3. Photo by: Marcelo Tucuna/TransAndes Challenge 2016

24 hours of rain put a serious damper on stage 3. Photo by: Marcelo Tucuna/TransAndes Challenge 2016

The rain started falling almost immediately after stage 2 finished and didn’t stop for almost 24 hours. As the rain kept coming and temperatures on the mountain passes dropped race directors postponed stage 3 for a day. This meant canceling the 21km final time-trial that was scheduled on day 6. It was a difficult decision to make but was handled efficiently by the race organizers.

The staff posses such a singular focus on every rider’s happiness they scheduled an impromptu skills training session during the unscheduled rest day and provided a free shuttle to take riders into Puerto Fuy for a boat ride on the lake.

Skills training session after the rains stopped.

Skills training session after the rains stopped.

Elevated board walks through the preserve.

Elevated board walks through the preserve.

South American "Red Deer" in the Huilo-Huilo Preserve

South American “Red Deer” in the Huilo-Huilo Preserve

Riders not interested in skills training could use their time to tour the Huilo-Huilo Preserve walking along the miles of elevated walkways highlighting the deer and other wildlife that call the preserve home.

Even dropping off your bags takes teamwork. Photo by: Marcelo Tucuana/TransAndes Challenge 2016

Even dropping off your bags takes teamwork. Photo by: Marcelo Tucuana/TransAndes Challenge 2016

After the rain stopped it was time to pack up and race our way to the new campground in Catripulli. The race organizers haul your stuff to the new location and when you arrive they have all the tents set up and you pick which one you want. It’s first-come-first-serve so getting there early means you get a better location. Stage 3 was the longest stage of the race at 60 miles and almost 7,000 feet of climbing, although every stage, no matter how long, had almost 7,000 feet of climbing.

Neutral road start on stage 3. Photo by: Marcelo Tucuna/TransAndes Challenge 2016

Neutral road start on stage 3. Photo by: Marcelo Tucuna/TransAndes Challenge 2016

Out of all the crazy riding we did at TransAndes the “neutral” starts on stage 3 & 4 were by far the scariest time of the entire race. Imagine busting ass down a dirt road littered with every piece of construction equipment you can imagine just waiting to take you and 10 other riders down. Every minute in the group was terrifying. We witnessed two guys take themselves out on stage 4 just seconds after Jen moved off their wheel.

Jon Gould picks himself up following a crash. Photo by: Marcelo Tucuna/TransAndes Challenge 2016

Jon Gould picks himself up following a crash. Photo by: Marcelo Tucuna/TransAndes Challenge 2016

No one had worse luck during the 2016 TAC than Idaho rider Jon Gould. On stage one Jon broke his chain three times. Stage 2 saw him finish on the podium only to suffer multiple flats on stage 4 and three more chain breaks on stage 5, ultimately keeping him from finishing the race. Despite the almost constant misfortune, Jon kept a smile on his face and never missed a chance to have a good time.

Rider descends on course at TransAndes. Photo by: Marcelo Tucuna/TransAndes Challenge 2016

Rider descends on course at TransAndes. Photo by: Marcelo Tucuna/TransAndes Challenge 2016

The soil in Chile is a volcanic mixture that may be some of the most mountain bike friendly I’ve ever seen. It soaks up water like a sponge, even after 24 hours of rain there was almost no mud. The tiny volcanic pumice mixed in with the dirt is super grippy in the corners making for great singletrack riding.

Photo by: Marcelo Tucuna/TransAndes Challenge 2016

Photo by: Marcelo Tucuna/TransAndes Challenge 2016

Photo by: Marcelo Tucuna/TransAndes Challenge 2016

Photo by: Marcelo Tucuna/TransAndes Challenge 2016

Much of the TransAndes course travels on trails open exclusively for the race. One forest trail is actually only open once a year for TransAndes riders. The forest in these areas is amazingly dense and diverse. Huge old growth trees at times nearly block out the sun. In fact the only turn we missed the entire race was in one of these sections where it was so dark we couldn’t actually see the trail signs and rode right past them. Luckily for us, it was a very short detour.

Photo by: Marcelo Tucuna/TransAndes Challenge 2016

Photo by: Marcelo Tucuna/TransAndes Challenge 2016

While the camaraderie and friendliness around camp was exceptional it was all business when out on the course.  We would ride with the same groups of people all day, often groups as big as 10 or more and hear nothing but the sound of riders breathing. No talking. Ever. Although some of the South Americans would greet us on course by yelling, Utah!

Elisa "Chi-Chi" Garcia. Photo by: Marcelo Tucuna/TransAndes Challenge 2016

Elisa “Chi-Chi” Garcia. Photo by: Marcelo Tucuna/TransAndes Challenge 2016

Open Mixed team of Maria Paz Lizama and Eugenio Parra. Photo by: Marcelo Tucuna/TransAndes Challenge 2016

Open Mixed team of Maria Paz Lizama and Eugenio Parra. Photo by: Marcelo Tucuna/TransAndes Challenge 2016

We had a great time racing against the teams of Claus Plaut/Chi-Chi Garica and Eugenio Parra/Maria Lizama. Racing is so much more enjoyable when you are being pushed and these two teams never let up. We would out climb both teams in the first half of each stage and then push hard to stay out front. Once Chi-Chi and Claus would pass us the Pivot team was never far behind forcing us to stay on the gas all the way to the line. We were fortunate enough to finish third each stage and sneak onto the podium.

The event hosted an informal get-together the night before the final stage with free beers and entertainment was we watched the final riders cross the finish line.

The event hosted an informal get-together the night before the final stage with free beers and entertainment was we watched the final riders cross the finish line.

 

Chile seemed to have an endless number of crystal clear rivers that were ideal of post-race soaks. Photo by: Shannon Boffeli

Chile seemed to have an endless number of crystal clear rivers that were ideal of post-race soaks. Photo by: Shannon Boffeli

Meeting new friends and socializing was a huge part of each day. From cooling off in the river with our Portuguese friends Luis and Pedro to enjoying beers with the North American clan we spent lots of time enjoying the company of others throughout the week.

The highest of all the suspension bridges and probably the least sturdy. Photo by: Marcelo Tucuna/TransAndes Challenge 2016

The highest of all the suspension bridges and probably the least sturdy. Photo by: Marcelo Tucuna/TransAndes Challenge 2016

On stage 4 we tackled the bridge Jen had been worrying about all week. 240 feet above the river below this was the longest and tallest bridge we had to cross all week. Honestly, I felt better about it before actually seeing it. The bridge’s construction did not inspire confidence and it had a tendency to sway much more than any of the other bridges. Making it across was undoubtedly Jen’s proudest moment of the week, although she never looked down or let go of the railing the entire way.

Villarica Volcano from the stage start. Photo by: Marcelo Tucuna/TransAndes Challenge 2016

Villarica Volcano from the stage start. Photo by: Marcelo Tucuna/TransAndes Challenge 2016

Kaysee Armstrong crosses the lava flow below the Villarica Volcano. Photo by: Marcelo Tucuna/TransAndes Challenge 2016

Kaysee Armstrong crosses the lava flow below the Villarica Volcano. Photo by: Marcelo Tucuna/TransAndes Challenge 2016

As scenic as the entire race was stage 5 blew away all of the other days in sheer beauty and landscape. From the start of the stage riders could see the massive Villarica Volcano, first from a distance and then up close as the course winds its way up the lower slopes of the smoldering beast. The Volcano disappears while you ride through the forest and then bursts forth again as the trees clear and riders pick their way through a huge solidified lava flow. Riding on a lava flow beneath a smoking, active volcano is, not surprisingly, incredibly surreal.

IMG_1581 IMG_1562TransAndes surpassed our expectations in every way. From the overall enjoyment of the event to ending up in a podium spot and still feeling pretty damn good afterward. It was all a fun surprise for us.

A very traditional meal of roast lamb was served on the last night.

A very traditional meal of roast lamb was served on the last night.

Steaks, just in case the lamb isn't enough meat for you.

Steaks, just in case the lamb isn’t enough meat for you.

Desert pudding pyramid. Jen with Kaysee Armstrong, who shredded her arm and entire right side in a crash that day.

Desert pudding pyramid. Jen with Kaysee Armstrong, who shredded her arm and entire right side in a crash that day.

Click here to check out full results from TransAndes Challenge 2016

During the event TransAndes Director Juan Pablo Santiagos announced two new events being added to the TransAndes family. Those events include and multi-day enduro based in and around the Huilo-Huilo Nature Preserve and a 3-day TransAndes Atacama endurance race located in the Atacama desert in northern Chile. More information about the new additions will be found on the TransAndes website 

I would like to thank our supporters for helping make our TransAndes experience happen. Pivot bikes for providing the best ride on earth, DNA Cycling for the fine threads keeping us comfortable and warm for over 200 miles, Stan’s NoTubes and Continental tires for the wheels, tires, and sealant that kept us flat free through miles and miles of sharp volcanic rock. Kask helmets for the comfortable lids. Carborocket and Honeystinger for fueling us for 6 solid days and no cramps or stomach issues along the way. Go-Ride bikes in Salt Lake City for the bomber prerace tune that kept our bikes running perfect. Xpedo pedals giving us the smoothest spin in all of Chile. Ergon saddles and grips for keeping our butt and hands fresh for hours and hours every day. And Bliz sunglasses for shading that bright Chilean summer sun.

Travel Wise to be Your Best on Race Day

Question: My race season this year is going to entail a lot of travel with overnight stays.  What suggestions do you have regarding preparations for all the travel to be able to be at my best for race day?

Answer: Traveling can be one of the trickiest things to deal with when racing, especially if you have many events over the course of a season.  Travel disrupts our normal routine, makes it hard to get the right foods, changes our sleep patterns, and puts us in an environment we’re not used to.  But there are many good techniques that will help lessen the negative effects of travel on your race.

  1. When flying, try and travel mid-morning.  Having a flight at 6am is brutal on the sleep schedule and can take 2-3 days to recover from.  I suggest booking a flight between 10am and noon.  You can still get to your destination before it gets too late.
  2. I also suggest booking a non-stop flight if possible.  The shortest travel time is always the easiest.
  3. While on the plane do some simple leg stretches in your seat.  Getting up and walking around is always good, especially if you’re flying to Europe.
  4. If you are driving, get out of the car every two hours and run around and get the blood flowing in the legs.  Do some quick stretches.  Eat and drink.
  5. After you arrive at your destination it is super important that you do some kind of ride. It can be a 30 minute spin on the trainer in your hotel room or a 90 minute spin on the road or trails.  Get those legs moving after a long day of travel.
  6. Pack your own food.  I always bring a full lunch with plenty of snacks.  Don’t rely on airport food or convenience stores.  It is expensive and might not be what you want or need.  Also bring plenty to drink on the plane.  A big mistake athletes make is not drinking enough and getting dehydrated on their travel day.  This makes you more susceptible to germs and getting sick.
  7. I’m a germaphobe when I travel.  Bring a little bottle of hand sanitizer and use it a lot.  I don’t know if those things truly work but it is better than nothing.
  8. When flying, bring your helmet, shoes and pedals in your carry-on.  If your bike doesn’t make it you’ll be able to borrow one and get in the ride you need to do for the race if you have these three items with you.
  9. When you lay out your training for the week leading up to your travel day, it is best to have a recovery or endurance ride on the day you travel.   You don’t want to do an interval workout in the morning and then jump on a plane in the afternoon.   Bad for the legs.   Doing a really hard ride the day before you travel can also be less than ideal.  Make your last hard workout two days before your trip.  If you want to do openers for your race on the same day you travel, do them after you get to your destination.
  10. After you get to your hotel room and you’ve done your ride, stretch, eat, work on getting hydrated, and then put your legs up on a wall and relax.
  11. If you have any say in your travel schedule, try and arrive to the race two days before your event.  This gives you one day to deal with all the stress of travel and then have a full day to either pre ride the course, do openers, or just relax in your room.
  12. Stress is something you want to avoid.  Plan your travel with the least stressful itinerary as possible.  Give yourself more time than you think you need to get places.  Do your research.  Have maps ready to go.  Know exactly how to get to the race venue or the race hotel.  Have phone numbers of your team manager, family, friends, or race staff to help you if things get ugly.  The more prepared you are, the less stress you’ll have to deal with.
A good travel plan goes a long way in avoiding possible pitfalls

A good travel plan goes a long way in avoiding possible pitfalls

Getting to travel to races is both exciting and challenging.  If done right, travel is just a minor blip in the day.  If done wrong, travel can wreck your week, your race, and your season.   Plan ahead and be prepared.  And most importantly, have a good attitude, be ready to deal with anything, and be willing to make changes on the fly.  And like everything else, the more you do it the better you get.

Good luck and happy trails!

Alison

Alison competed in two Olympic Games, won the UCI Mountain Bike World Championships, the UCI World Cup Overall, and is the holder of thirteen US National Championships in road, MTB, and cyclocross.  Since retiring in 2005 Alison has been working full-time coaching cyclists and running skills camps and clinics. She is a USA Cycling Level I coach, a certified Professional Mountain Bike Instructor out of Whistler, BC, a Wilderness First Responder, a Colorado College graduate, and a very proud mom to her 5-yr-old son, Emmett.  Alison is a Colorado native and lives in Colorado Springs with her family.  For more information please visit www.alisondunlap.com

Stan’s NoTubes-Pivot Team Announced for 2016

National champions Woodruff and Grant partner up on pro mountain bike squad

The Stan’s NoTubes-Pivot Team is pleased to announce its roster of elite cross country mountain bikers for 2016. Returning rider Chloe Woodruff has been joined by new signing Rose Grant.

“This team turned some heads last year, and I’m looking forward to building on that momentum with the continuation of support from Stan’s NoTubes,” said Chloe Woodruff who is both the current U.S. Cross Country and Short Track Mountain Bike National Champion. “We’ll have a presence at international races as well as the biggest domestic events.

Photo 1-3New recruit Rose Grant, a two-time U.S. Marathon Mountain Bike National Champion, excels at both marathon and cross country racing. “I am grateful to be a part of this small, tight-knit team with its high level of support and hope to make 2016 my best season yet!” said Grant.

Stan’s NoTubes Creative Director and Sponsorship Manager Chris Currie said, “Two of the friendliest and most talented athletes racing today, Chloe and Rose, have shown the world what our impact-absorbing Valor tubeless wheels can really do. Each has been a great ambassador for us and for the sport, and together, they represent a true powerhouse team. We can’t wait for this season to get rolling.”

Pivot stepped up as the team’s new co-title sponsor in 2016. “As part of our ongoing, long term commitment to both elite cycling and to making the best women’s racing bikes, Pivot is proud to support Chloe and Rose as they compete at the highest level around the world,” said Chris Cocalis, President and CEO of Pivot Cycles.

Chasing the Olympic dream

Both Woodruff and Rose have been named to the U.S. Olympic Long Mountain Bike Team, a list of candidates for possible selection to the 2016 Olympic Games in Rio, Brazil.

“The strongest two American riders will make the U.S. Olympic team, and while of course I’m working to be one of those racers, I’m also working hard to be more competitive on the international level and to push my U.S. teammates a bit further,” said Woodruff, a seven-time member of the U.S. national team at the World Championships. Her career resume includes national championship titles at the junior, under 23, collegiate and elite levels.

“My hope is that we’ll have a stronger collective showing at the World Cup and Olympic level. This year is all about keeping opportunities in perspective and doing my homework.”

Best known for her achievements in marathon racing, Grant considers herself a long shot for the Olympic team, but she’s excited to have the chance to mix it up among the sport’s best talent.

“I’m filled with gratitude to be named to the 2016 U.S. Olympic Long Team. It is fuel for the fire and confirmation that hard work pays off,” said Grant. “At least for one more season, I’ll continue to focus on racing at the national level. With patience and proper planning, I hope I will find some success on the world level, too, when the timing is right.”

Photo 3-2Grant is one of the few pro female racers who juggles motherhood and racing. 2015 marked the first time that she was selected for and attended the Cross Country Mountain Bike World Championships, and in 2016, she heads into her fifth season as a pro, having worked her way up the ranks from being fully self-supported.

“I remember racing the Missoula XC in Montana in June 2013, my first true race of that season after giving birth to my daughter in March 2013. It was Chloe Woodruff, more than anyone else, who went out of her way to introduce herself, be encouraging and have a genuine conversation,” said Grant. “She has continued to be humble, noble and inspiring and works hard to be her best, and I’m proud to be her teammate.”

Woodruff also thinks highly of her new teammate. “Rose Grant is already one of the strongest racers in the country. She’s a make-no-excuses kind of competitor, and I’m thrilled that our team can give her the support and tools she needs to keep improving.”

Race calendar

The Stan’s NoTubes-Pivot Team will compete primarily in Olympic-style cross country races as well as the longer, more endurance-oriented marathon mountain bike races.

Both Woodruff and Grant will contest a mix of World Cup, US Cup and National Championship races. They’ll also target the Pan American Championships and domestic events such as the Epic Ride Off-Road Series.

Woodruff is aiming to build on her 2015 successes which also included a weekend sweep of victories at the Whiskey Off-Road in her hometown of Prescott, Arizona; a win at the Wisconsin Off Road Series (WORS) round of the US Pro XCT; a victory at the Iceman Cometh; and a bronze medal at the Pan American Championships in Bogota, Columbia.

Grant is looking to improve on top three finishes at the Missoula and Colorado Springs rounds of the US Cup as well as the Whiskey Off-Road.

Bikes and wheels

Woodruff and Grant will train and compete on four different Pivot mountain bikes, all equipped with Stan’s NoTubes carbon Valor wheels.

“The Stan’s NoTubes carbon Valor wheels are phenomenal. Coming into last season, I knew they were going to be the lightest wheels that I’d ever raced, but I was floored by their durability, performance, and ease of setup,” said Woodruff. “The wheels let me confidently run low pressures while knowing I have an edge over my competitors on ‘other’ wheels.”

Grant said, “You can really feel the difference the Stan’s NoTubes carbon Valor wheels make in absorbing impacts, and it’s nice to have the most reliable tubeless system out there when it comes to setting up tires. They have ‘fast’ written all over them.”

Woodruff will race Pivot’s Mach 4 and Les 27.5” frames. “With Pivot and Stan’s NoTubes, I had the choice between 29″ and 27.5″ wheel sizes, and after some testing, I decided to go with the smaller wheels,” said Woodruff. “While I believe I can be fast on either wheel size, the typically steep and technical characteristics of the World Cup courses may give an edge to the smaller, more nimble 27.5” wheel size. The ultra-low standover of the smallest Pivot frames is a huge advantage for a rider my height.”

“Over the past couple seasons, I’ve focused a lot on building up my confidence on the challenging World Cup-level courses,” said Woodruff. “I’ve reached a point where I’m a much more proficient technical racer so now we’re starting to ask: ‘what’s going to be the fastest?’”

Grant, on the other hand, made different choices, opting for the 29” wheel platform.

“I am lucky to have both hardtail and full suspension race bikes from Pivot in 2016,” said Grant. “I’ll race my Pivot Les 29er carbon hardtail at most events because it is a very lightweight and tight-handling, responsive cross country bike with all the benefits that naturally come with 29” wheels.”

“When I want full suspension for some of the more technically challenging courses, I’ll ride the Pivot Mach 429SL carbon 29er, it’s an ultra-fast full suspension racebike that handle whatever the race throws at it.”

Both riders will use the Pivot Vault bikes for training on the road or gravel or doing cyclocross.

Sponsors

The Stan’s NoTubes-Pivot Team is also sponsored by Shimano (drivetrain, brakes, pedals); Maxxis (tires); Castelli (custom clothing); Clif Bar (nutrition); Fox (suspension); PRO (components); Pearl Izumi (shoes, gloves); Kask (helmets); Feedback Sports (trainers); and Cassette Creative (design, marketing).

2015 Stan’s NoTubes-Pivot Team

Chloe Woodruff, 28, Prescott, AZ

Rose Grant, 33, Whitefish MT

Coach’s Column: Improve Skills to Get You on the Podium

Question: What skills do you often see lacking in mountain bike racers at the expert/pro level that can keep them off the podium?   What drills would you give to address those short-comings, and are they best addressed in the off-season?

 

Answer: As riders make advancements with their fitness it’s important to also improve skill proficiency. The degree to which a racer’s unique skillset matches the demands of a racecourse will certainly affect the likelihood of a podium finish. Most racers have a good sense of what skills they’re proficient with and also what they can continue to improve, at least relative to their competition. At the expert level and especially so in the pro ranks, most riders can stand to improve several aspects of their riding skillset. Gaining technical proficiency can lead to faster lap times without pedaling any harder. Even small improvements can help a lot. Improved skills can yield greater confidence and more focus during a race.

Skills play a huge part in every mountain bike race. Here a rider is tested at the 2015 Moab Rocks stage race. Photo by: Raven Eye Photo

Skills play a huge part in every mountain bike race. Here a rider is tested at the 2015 Moab Rocks stage race. Photo by: Raven Eye Photo

Identifying a rider’s skills profile is a great way to start.  A simple conversation about a racecourse can identify areas to improve upon – whether it is cornering, descending, rocky terrain, mud, jumps, drops, sand, off cambers, etc. The off season provides a BIG chunk of time where improvements can occur, so it’s smart to set some goals and proceed accordingly. Getting more time on the trails can help, as can riding a bike that’s different than the one you typically race on.  Training with bigger tires, more travel, or generally a more capable bike can help to reinforce core skills and allow you to make advancements and gain confidence. These adaptations can carry over when you return to your typical race setup. Revisiting the basics of proper body positioning will allow you to advance on any of these fronts. Get your form and technique dialed in before ramping up the speed. This will ultimately allow you to advance further, plus you’ll be more confident and see the progression.  Think smooth first and allow fast to follow.

If you’re snowed in for the winter and unable to ride outdoors, I’d encourage you to consider a mountain bike training camp. Even if it’s just a three-day weekend you’ll have a ton of fun with it and it’s an excellent way to brush up on your riding skill. The more you’re able to ride trails and actively looking for challenges, the more your skills can develop.  Give it time, keep positive and you’ll continue to improve over the long term.  If you don’t have a great sense for the core riding skills or you want to fast track your improvement I’d suggest seeking out some expert coaching with a skills coach. If you’re investing time into skills training you want to make sure that you’re focusing your attention appropriately.

For many of us the challenge of skill development is what got us hooked on mountain bike riding. Even as your racing ambitions get more serious it’s important to keep committed to the serious fun of developing your skillset. Remember, your fitness will only take you as fast as your skills allow, so it’s important to keep well rounded with your training approach. Enjoy the riding!

Travis Woodruff is a USAC Level I (elite) certified coach who holds a B.S. in Kinesiology with emphasis in Exercise Science. He’s coached riders to five MTB National Championship wins and has over 15 years of personal racing experience. Since 2005 he’s competed as a pro mountain biker and has coached full-time. His business, Momentum Endurance LLC, is based out of Prescott, Arizona.

Coach’s Column – Ditch the Trainer and Get Outside This Winter

Question: I absolutely hate riding a trainer and I don’t own a fat bike yet. Where I live where there usually are at least 4-5 weeks over the winter that I can’t get any riding in.  Do you have any suggestions for how I can still train aerobically for biking?

Answer: In my last post, I wrote about the importance of taking some time off the bike. In this case, the weather just forces the issue! The timing may not be ideal if you are forced off your bike in January, but some time off is a great idea and can really balance us. And many times, if it pushes your peak form a little further back into the season, you’ll be hitting your stride in July when everyone else is burning out.

There are so many outdoor activities that are WAY more fun to do in the winter than cycling! It is great to take advantage of them; snowshoeing, Nordic skiing, running, hiking, indoor swimming, and backcountry skiing are just a few. As with any new activity, make sure you give yourself a couple weeks at a zone 2 or endurance pace to let your body adjust. Then you can incorporate the same types of intervals that you would do on your bike to improve aerobic endurance. I like rolling zone 3 or tempo intervals for this time of year, i.e. on climbs let your HR get up to zone 3/ tempo and stick to endurance or zone 2 the rest of the time. Swimming or walking are great activities for your recovery days.

This would also be a great time to incorporate some strength training. You could do 2-3 days per week of strength training alone and 1-2 days of strength training in addition to one of the above endurance activities. Some of the programs I like best are Core Performance by Mark Verstegen; Weight Training for Triathlon: The Ultimate Guide (yes, I know it says Triathlon) by Ben Greenfield; and Kettlebell Simple & Sinister by Pavel Tsatsouline. You can also include alpine skiing or snowboarding as strength workouts, though I would recommend using them in conjunction with a dedicated strength program. CrossFit or similar HIIT style workout classes are another good option 2-3 days per week.

Coach Sarah getting in some miles on the white stuff

Coach Sarah getting in some miles on the white stuff

With a little planning you should be able to create a periodized plan incorporating some intensity days like CrossFit, running or Nordic skiing; some volume days like snowshoeing, Nordic or backcountry skiing, running or hiking; recovery days like swimming or walking; outdoor strength work like alpine skiing or snowboarding; and indoor strength work in the gym.

If you get the occasional day of mild weather, take the opportunity to get out on your bike; even a quick turn of the pedals will help maintain the neuromuscular connection. I would also add, I know from personal experience how miserable it is to ride a trainer and I went for years avoiding them. But for the last couple of winters, I have taught PLAN7 House of Watts computrainer spin classes. Improved technology makes a big difference, as does a group setting. But more than that, a variable workout with frequently changing intervals and lots to pay attention to can make the time go by much quicker. For most of my athletes this time of year, I ask them to be on their bike 3-4 times per week and doing off-the-bike endurance training 3-4 times per week. To accomplish the days on the bike, I maintain a library of trainer workouts. Most are 1 hour to 1:15 in duration and the intervals are short and variable to make them tolerable. I have found that even the most staunchly opposed to the trainer can usually make them happen, at least a couple of times a week. A coach should recognize the risk of burnout in asking you to sit for monotonous hours on the trainer.

Another note, I hear a lot of people say they can tolerate the cold on their bikes…except for their hands and feet. Here are a couple of tips to help with that; for the hands: Bar Mitts. barmitts.com– nothing better. I ride in my summer gloves in Bar Mitts in 20° weather so you could definitely tolerate colder with thicker gloves. You can also use latex or dish gloves under your winter gloves. For the feet: layers; plastic bag, wool socks, shoes (with a wool insole), two pairs of shoe covers. I don’t use winter specific shoes but I do use a (euro) size larger shoe so my toes have plenty of room to wiggle and keep circulation with the extra layers in there. I have Raynaud’s disease so my toes go numb very easily and this seems to get me through rides in the 20°s for a couple of hours. You can also just run flat pedals and winter boots. Ride your MTB or the heaviest, slowest bike you have. *Note: latex gloves and plastic bags on your hands and feet – yes, it gets incredibly sweaty and gross. But that sweat is warm. The goal is staying warm, I never said it didn’t come at a price…

Sarah's winter weather warmth system with plastic bag, wool socks, insoles, and double shoe covers

Sarah’s winter weather warmth system with plastic bag, wool socks, insoles, and double shoe covers

So there’s the rundown; some off-the-bike ideas and some question-skirting answers to get you on the bike here and there too!

Sarah Kaufmann is a USAC Level II coach under the PLAN7 Endurance Coaching brand. She is a member of the Stan’s NoTubes Women’s Elite Mountain Bike Team and has been racing mountain bikes at the professional level since 2008.  Sarah is based in Salt Lake City, Utah.  

Coach’s Column – Boost Your Fitness with a Power Meter

Question: In your last column, you gave advice on buying a power meter to use for training on the mountain bike as well as how to set up training zones.  Is training with a power meter similar to training with a heart rate monitor?  What are your favorite workouts using the power meter for your average cross country racer?  Does heart rate still factor into the training?
Answer:

Is Training with a Power Meter Similar to Training with a Heart Rate Monitor?

Training changes significantly on both the micro and macro level once an athlete has switched over from using heart rate as their primary training metric, to power. Power is a direct measure of exercise whereas heart rate is a response to exercise plus many other factors such as fatigue, dehydration, heat, adrenaline, caffeine, altitude and more. These “other” factors make interpreting heart rate data and creating training decisions based on it complicated and rife with guessing. Training with power is clear, precise and has no guessing. You put the power into the pedals and produce the work or you do not. You hit the power target and workout goal or go home to bank recovery. It is an easy decision leading to accurate training.

Many top pros incorporate power training into their training plans. Alex Grant's team Scalpel with SRM power meter just before the 2015 world championships.

Many top pros incorporate power training into their training plans. Alex Grant’s team Scalpel with SRM power meter just before the 2015 world championships.

What are Your Favorite Workouts Using the Power Meter for Your Average Cross Country Racer?

The classic workouts that produce fast cross country racing are still my favorite. The difference when training with power is in the accurate pacing and execution of each workout.

10 x 1 min at power L6 with 3 min recovery

6 x 3 mins in power L5 with 3 min recovery

3 x 20 min off-road at cross country race pace with 10 min recovery

Pacing intervals with power vs heart rate:

The biggest difference when pacing intervals, is the lack of time-lag with power that is present with heart rate. Power feedback is immediate. Heart rate feedback has a time-lag. When pacing intervals with power, at the start of each interval, an athlete can dial up immediately to the target power and maintain it for the duration of the interval. When training with heart rate there is a time-lag of 30 – 45 seconds between putting power to the pedals and heart rate rising into the target zone. This time-lag duration leaves you guessing how hard to pedal until heart rate rises and settles into the target zone. Training with heart rate often encourages over-powering the beginning of intervals when trying to get heart rate up quickly into the target zone. Overshooting the target heart rate after starting too quickly leads to under-pacing the end of an interval in order to get the heart rate back down into the target range. The net is a large proportion of the interval duration is spent outside the target range. Training with power takes the guesswork out of pacing intervals and increases the pedaling time on target, increasing training quality. Training with power is like hitting the bullseye every time.

1 minute intervals:

For intervals less than one minute in duration, heart rate does not have time to respond, resulting in both a lack of pacing accuracy and training data to be analyzed. Pacing intervals of less than one minute with power is accurate and produces valuable data to analyze and compare future and past workouts with.

Training with heart rate and fatigue:

Fatigue will depress heart rate. Endurance MTB racers will at times be training while fatigued due to the combination of speed training and long endurance sessions needed to be a successful MTB endurance racer. An athlete can be tricked into training too hard when trying to push a depressed heart rate up into a target training zone. This can lead to over-training. Training with power will increase pacing accuracy producing better results and reducing the risk of over-pacing and over-training.

Track and analyze your season:

One of the most powerful uses of a power meter is to track total training load for both a single workout and over time using the training stress score (TSS) metric generated with power data. TSS takes into account both exercise intensity and duration.

A single ride TSS is like looking at a single tree in a forest. You get a nice picture of that tree but don’t know where it sits in the forest. That is where the Performance Manager Chart (PMC) comes in. The PMC tallies up TSS over time using an exponentially weighted rolling average to give a bird’s eye view of the forest – or your entire season. The PMC can be used retroactively to look at data during times you had personal best performances and during times you thought you should have but didn’t. It can be used for forward planning to target peak form and to perfect peak timing to nail the race of your life.

 

Does Heart Rate Still Factor Into the Training?

Yes, absolutely, heart rate is still a valuable metric to track. Comparing power and heart rate is useful to gauge the physiological strain of a workout and the depth of fatigue an athlete is carrying. It can also pinpoint dehydration when a rising heart rate is seen with decreasing power during a long ride or race. Resting heart rate and heart rate variability (HRV) are two useful heart rate metrics to track health and training readiness.

Heart rate variability:

Tracking Heart rate variability (HRV) is a valuable use of heart rate data to assess the status of an athlete and their training readiness. More info on HRV tracking here.

Training with power data is a real advantage over heart rate only. Training with both heart rate and power data tracking capabilities is optimal to get a complete picture to work with.

Lynda Wallenfels is a Category 1 certified USA Cycling coach. She coaches mountain bike, cross country and endurance athletes to personal bests and national championships. Lynda has been coaching off-road athletes and racing for 20 years. Contact her through her website for information on mountain bike training plans, coaching and consulting at LWCoaching.com.

Coach’s Column – This One Thing Will Make You Faster at Your Next Endurance Event

Question: What is the most important ability to work on for endurance racing?  What is the focus for training and why?

 

Answer: This is the second part of our discussion on important abilities to train for various mountain bike race disciplines. You might think the answer to this one is easy: just do long endurance rides. While this is true to a degree, there is a little more to it if you want to be competitive in long events. First, not all “endurance” MTB events are created equal. Cross country races lately have a relatively narrow definition from a duration perspective, generally they are around 2 hours long. Anything longer; marathon, 50 miler, 100K, 100 miler, and even longer distances (or timed events such as 6, 9, 12 and 24 hour races) all fall into what is considered the endurance race category. Training for a marathon race (maybe 3 to 4 hour duration) would be quite different from the training for, say, a 100 mile race. With this in mind, let’s talk about the specific demands of endurance racing in a very general sense.

We know that you will have to be able to stay on your bike for a long period of time. We know that the majority of the race will be performed well below your lactate threshold, although there will be times when you will need to do relatively short high power efforts on steep climbs and other sections. We know that pacing will be a big issue. We also know that nutrition and hydration strategies will play a big role in your result. There are plenty of other variables that come into play, like the amount of climbing, altitude, bike handling if the course is technical etc., but we need to paint a very general picture for our purposes here.

Obviously the longer the race, the slower the race pace needs to be. Why? Primarily two reasons. The first is fuel. The harder you ride, the more glycogen you burn. The slower you go, the more fat you are able to burn as a percentage of energy substrate used. You probably know that the body has a limited ability to store glycogen, but that our fat stores are vast. You probably also know that you are only able to process so many calories per hour and that you will be burning far more calories than you can digest. Correct pacing is essential in order to not run out of glycogen entirely and avoid bonking. The second pace limiter is fatigue. This includes both muscular and central nervous system fatigue.  While the mechanisms of fatigue are still not completely known, anyone who has done a cycling event knows that it is real and needs to be considered for race pacing as the events gets longer.

Just answer the question already! Ok, ok, So our initial thought was primarily correct. Working on the aerobic energy system as the primary focus is the answer. However, the aerobic training range (below threshold) is wide and where you train within that range is very important. We have found that spending large amounts of time high in the “endurance miles zone” or approximately 62 to 80 % of threshold power is very effective. 12 or 13 bpm below your lactate threshold heart rate will get you in this area. Note that this is NOT easy cruising pace. This is a step above what feels relatively easy on the perceived exertion scale. Also building in long blocks of tempo zone training is great to develop this high end aerobic fitness. Tempo zone is approximately 88-94% of threshold power or about 10bpm below LTHR. This type of training will help your body increase its ability to burn fat at endurance race pace and will help you deal with the build up of muscular and CNS fatigue.

Avoiding fatigue is key to any endurance event. Here Sam Sweetser finishes up after 6 hours and 80 miles in Frog Hollow. Photo by: Shannon Boffeli

Avoiding fatigue is key to any endurance event. Here Sam Sweetser finishes up after 6 hours and 80 miles in Frog Hollow. Photo by: Shannon Boffeli

If your goal is just to finish an endurance event, then building the duration of your long training rides up close to the expected duration of the event will get you across the finish line even if you train at low intensities.  However, if you want to be competitive, or if the cut off times out on the course require a faster pace, you will need to up the intensity of those long rides, pushing the pace for chunks of time above your comfort zone to get you ready to meet your goals. Note that for races 12 hours and longer there are other long ride strategies that can be employed such as back to back long ride days rather than trying to build up to a ride longer than 9 or 10 hours. Another good strategy would be to use other shorter distance/ timed events as training for the long goal event. For example doing a 6 or 9 hour race as part of the training build up to a 12 hour or longer event is a great plan.

If you have a training device that records heart rate and / or power data, you can download it and look at the time spent in the zones listed above. Try to increase the percentage of time in that high endurance miles zone as your training progresses. Also add tempo interval work starting with 4×8 minutes or 3×10 minutes at tempo (use 2:1 work to recovery times , so for example a 10 min effort would get a 5 min recovery ). Build the total amount of tempo up to well over 60 mins per session. You can also shorten the recovery between efforts to make sessions more difficult.

This certainly is not the only type of training you should do as you work toward an endurance event. There are many reasons why adding high intensity training would benefit endurance race performance, but if you put the primary training focus on aerobic fitness you will be heading in the right direction.

Andy Applegate is a Pro level coach with Carmichael Training Systems. He has over 20 years of racing experience and has been coaching cyclists full time since 2001. His passion is endurance mountain bike racing. You can find out more about Andy and his training programs at www.trainright.com 

Coach’s Column – Getting the Best Start to Your 2016 Training

Question: After having a couple months off from structured training, I now am starting to get back at it.  My season starts in April with mostly XC races and some endurance races later in the year.  What should my first few weeks back to training look like?  I’m a 35-year-old Cat 1/Open racer.

Answer: Now that the holidays are upon us we start to feel the urge to get back on the bike and back into a training routine.  The rest has been great but now it is time to start working towards the spring riding season.  After a month or so of no training, you can slowly start back into a very casual routine of riding.  By this I mean you should try and ride your bike 1-2 hours a day, maybe 4 days a week.  No structure at this point.  I’d keep the intensity low and the cadence between 90-100rpms.  You can ride on the flats or the hills.  If the HR goes up that’s fine but you don’t need to intentionally make the rides hard.  However, if your friends are doing a big hard mountain bike ride on the weekend you can definitely go with them.  Again the goal is to have fun and not feel like you’re “training” just yet.  The goal of this month is to spend time on the bike.   I would also start a strength training program, lifting 2-3 days a week.  You can still throw in hikes and trail runs 1-2 times a week if you’d like.  Anything aerobic is good.

After a month of getting reacquainted with your bike it is now time to get more serious about riding.  This next month should be all about endurance training or increasing your aerobic capacity.  This enlarges the heart, increases stroke volume and blood flow, and increases the capacity of your muscular system; all necessary to be a successful cross country racer.   Lots of rides at your recovery, endurance, and low tempo zones are great.    I would recommend riding 4-5 days a week with two of those days being structured workouts.  You can do a mix of 5-20 minute tempo intervals, muscle tension (same as tempo intervals but at 60rpms) and longer weekend rides with some intensity thrown in.

A focused plan now can help you get where you want to be this summer. Podium spots come with stacks of cash at the Intermountain Cup. Photo by Angie Harker

A focused plan now can help you get where you want to be this summer. Podium spots come with stacks of cash at the Intermountain Cup. Photo by Angie Harker

By late January/early February you will be ready to start your “Meat and potato” training.  This is the foundation for any higher end intensity you need for racing.  The next 6-8 weeks should be spent developing your power at threshold; lots of sweet spot (steady state) and lactate threshold intervals.  Painful and mentally exhausting but also the biggest bang for your buck.  These intervals will do more to improve your racing than anything else.  Spend a lot of time on these and do them well.

March and April are the months to focus on high end aerobic and anaerobic power.  Race pace intervals and race simulation workouts are a great way to get ready for your first race.  But only if you’ve done your homework over the winter.  If your foundation isn’t rock solid, all the fancy stuff you build on top of it will cause everything to just crumble into the basement.

The off-season is one of the most important times of the year for cyclists.  It gives us a chance to rest and recover from the long season.  It is also when you will build the foundation that determines how successful you’ll be next season.  The biggest thing to remember is patience.  Don’t rush back into training too fast and give yourself ample time to get ready for the race season.  Enjoy the process.  Remember, “The will to win means nothing without the will to prepare.”

Happy trails!

Alison

Alison competed in two Olympic Games, won the UCI Mountain Bike World Championships, the UCI World Cup Overall, and is the holder of thirteen US National Championships in road, MTB, and cyclocross.  Since retiring in 2005 Alison has been working full-time coaching cyclists and running skills camps and clinics. She is a USA Cycling Level I coach, a certified Professional Mountain Bike Instructor out of Whistler, BC, a Wilderness First Responder, and a very proud mom to her 5-yr-old son, Emmett.  Alison is a Colorado native and lives in Colorado Springs with her family.  For more information please visit www.alisondunlap.com

Coach’s Column – Maintain Fitness Over Short Winter Days

Question: I’m a Cat1, 40+ racer.  Now that it is the off-season and daylight is dwindling, what is the ‘minimum’ amount of riding/training, I can do in a week without suffering too much fitness loss?  Should I still be doing intervals right now?

Answer: Thanks for sending in the question. It’s one that many riders have this time of the year with shorter days, colder temps, and perhaps waning motivation after a full season of racing.

Know where you’re at

The type and amount of training that you’re doing now should correlate with the phase of training that you’re currently in. Most riders stand to improve their overall training quality by organizing their year into various segments. Having a plan in place for the full scope of your season will help you prioritize your training goals each month.

If you just recently entered your off-season, first and foremost give yourself a break. Ride for fun, skip the intervals and allow yourself a chance to recharge mentally and physically. Even if you loose a little fitness, you’ll certainly gain it back in good time. Sometimes you need to take a step back in order to make two steps forward.

If your off-season break has already been going for some time, you might be ready to start some training for next season. Knowing that the off-season is the single biggest chunk of time to improve your fitness, perhaps you’re motivated and ready to step things up.

 

How to start for next season

Realize that in order to improve it’s helpful to vary your training goals throughout the season. If you’re in the very early stages of next season’s build up, be willing to forfeit a little of your top end fitness in exchange for accomplishing the early season goals that you set.

Consider how much you’re able to ride each week now, versus what you’ve done in the past six weeks. If your training time is comparatively limited, then including more intensity can help. However, if you’re already training more now, then continue building and don’t stress on including the high intensity training.

 

Focus on developing your aerobic system

Focusing to improve your aerobic fitness works great for your base or foundation phase. Depending on how much time you’ve got each week, including some intervals could help you optimize your weekly workload. If deemed necessary, one or two interval sessions per week ought to be plenty as you get started.

The specific amount of training required to maintain fitness depends highly upon how fit you happen to be now, relative to the best that you’ve been at this year. Include some interval work if you’re time limited and need the additional workload. If you have the training time available, focus more on aerobic development and bank a few extra hours each week without starting up the more intense interval training quite yet.

While your primary focus is aerobic development, there’s supplemental training that can benefit you as well. Consider options such as skills work, form drills, and strength training that can have you more prepared to accomplish your goals.  Have fun with the rides as you start building the base of what will be a great season ahead!

Travis Woodruff is a USAC Level I (elite) certified coach who holds a B.S. in Kinesiology with emphasis in Exercise Science. He’s coached riders to five MTB National Championship wins and has over 15 years of personal racing experience. Since 2005 he’s competed as a pro mountain biker and has coached full-time. His business, Momentum Endurance LLC, is based out of Prescott, Arizona.

Coach’s Column – Off-Season Recovery: What you need to know

Question: Now that it’s the off season, I’m thinking about what changes I can make to have a better race season next year and not just in terms of specific interval training.  I found that I am getting fatigued too quickly and taking too long to recover post-race or hard training days.  Do you have any suggestions? I have been a Cat 1/open cross country racer for several years and do some endurance races each season.

Answer: This is a great question and something that is really common. Many people make a steady progression for the first couple/few years of training and racing and then plateau or, worse, decline. You probably started with very open riding, then began adding some structure and more intensity, volume and racing. This is really well tolerated at first but eventually it begins to catch up with you and it’s not sustainable. Unfortunately, most people assume that in order to turn this around, they need to continue adding volume and intensity to their training. Instead, now that you have a couple years of base under you, you probably need more rest.

It’s really important to take at least one, two week break completely off the bike per year (stress on ‘at least’ here). And that means that you truly do not touch your bike for two weeks. You can do some light exercise off the bike but the emphasis should be on recovery. I recommend other modalities that are more restorative in nature; yoga, swimming and mellow hiking are all great examples. That said, if you have to choose between exercise and a nap, choose the nap! It’s time to focus on recovery.

Once you have had a solid break, you can get back on your bike to do some base training. But I recommend continuing with plenty of off-the-bike work through the remaining winter months. The bulk of your training should be at endurance pace or zone 2, where you can easily hold a conversation. After several weeks of zone 2, you can ramp up and include some zone 3 or tempo efforts. Tempo is great for base building as you utilize the same systems as threshold work (the intensity you do most XC racing at). But because tempo is a lower intensity, you can tolerate a larger volume of training without eliciting a significant stress response. As you get closer to race season, your training will also include threshold, VO2, and anaerobic efforts. But this year, I recommend you include more rest. Maybe ride five days instead of six per week or add a recovery ride where you would have done a longer/harder ride. With several years of riding in your legs, you have enough base to carry you through.

You don’t mention what your off-the-bike life is like but it is important to remember that we do not train in a vacuum. When you have periods of high stress with your family, your job, etc., and/or travel, you need to consider that and cut the volume and intensity of your training. Along the same lines, if you aren’t getting enough quality sleep, you need to modify your training to account for that as well. Use the two week break from your bike to make some other lifestyle modifications that will further improve your recovery this year. Some examples might include creating the habit of a big weekly cook so you have healthy food ready to go all week; starting a meditation practice (I recommend the app ‘Headspace’ to get started); or developing a daily stretching/ foam rolling routine. Integrating these regular practices when you begin hard training again will improve your ability to recover. Remember the catchphrase, ‘rest as hard as you train,’ and use that to make this your best season yet!

Sarah Kaufmann is a USAC Level II coach under the PLAN7 Endurance Coaching brand. She is a member of the Stan’s NoTubes Women’s Elite Mountain Bike Team and has been racing mountain bikes at the professional level since 2008.  Sarah is based in Salt Lake City, Utah.  

NUE Announces ’16 Schedule & New Marathon Series

NUE celebrates a decade of NUE CENTURY Racing and Introduces a NUE Marathon Race Series for 2016

 

The 10th Annual KENDA National Ultra Endurance (NUE) Series www.nuemtb.com announced the 2016 schedule this week, including the addition of a new NUE Marathon Race Series, complementing the NUE CENTURY Race Series Schedule.

“On behalf of The NUE Race Series, I would like to thank all of our sponsors, many who have been with us for up to a decade now, for believing in our vision and supporting NUE. We are proud to promote our title sponsor, KENDA Tires and the following supporters who have made NUE Possible including Hammer Nutrition, Velocity Wheels, Sigma Sport of Germany, Darn Tough Socks of Vermont, and KMC Chain. Thanks to our newest sponsors, Lauf Forks, Voler, Squirt Lube, and former NUE Champion, Chris Eatough Coaching, providing training plans for all NUE Racers, many tailored to specific NUE race courses based on his success with NUE.

Born in 2006, the Kenda NUE Series began with just six races growing over the last decade to include thirteen races held within thirteen different states. For the first time, in 2015, NUE made the leap to the International stage by introducing the Rincon de La Vieja Challenge, held in Costa Rica, as its first Latin American venue. Race attendance doubled this year.

Rincon Race Director, Juan Carlos, “…The Rincon de La Vieja Challenge 100MTB race has gathered momentum being the first 100 miler of Latin America. It is truly a giant step forward to become part of the NUE (National Ultra Endurance) Race Series. We are honored and thankful for the opportunity and look forward to growing with the NUE, helping the NUE grow and promoting this wonderful sport of endurance MTB cycling internationally.”

“The NUE Race Series would like to welcome the many racers who compete in our shorter distance races held alongside NUE CENTURY events. For the first time, Marathon distance racers will be offered NUE Series Points and national Rewards and recognition within The NUE Marathon specific race series. Racers have been increasingly requesting the inclusion of 50-100k distance races and NUE has responded with a best four of ten race schedule.” Ryan O’Dell, NUE Race Series Director

For 2016, The NUE Race Series will introduce the new “NUE Marathon Race Series schedule”, complementing the larger “NUE CENTURY Race Series”.  For its inaugural year, The NUE Marathon Race Series will be made up of ten well known races held at existing NUE venues. Distances will vary ranging from 50-100k. Like the NUE CENTURY Race Series, the NUE MARATHON Race Series will be governed by the same rules and will require the same number of races (BEST 4) to become eligible for series awards and recognition. It is important to note that these are two separate race series. Points will not transfer between the Century and Marathon Race Series.

To claim the NUE Race Series Century title, racers best four finishes will count. NUE requires a minimum of four races to receive a national ranking. ALL racers who complete four of the NUE 100 Mile distance races will receive a national ranking and qualify for series awards, including a share of a minimum $12,000 cash purse, Custom Voler NUE Champion Jersey or discounted NUE Finisher Jersey plus prize packages for virtually ALL NUE Race Series finishers.

Additional Travel awards for NUE Division leaders and/or Champions, including The LaRuta de los Conquistadores, will be announced publicly soon.

To claim the NUE Race Series Marathon title, racers best four finishes will count. NUE requires a minimum of four of the listed Marathon Series races to receive a national ranking. ALL racers who complete four races will receive a national ranking and qualify for series awards, including a share of a minimum $5,000 cash purse or prize packages for virtually every NUE Race Series finisher.

All ties will be broken at the Fool’s Gold 50 and 100 in Georgia on September 17, the final race of the season in Georgia on September 17, the final race of the season. An attractive feature of the NUE Series is that there is NO LICENSE REQUIRED in order to participate. Everyone is welcome to compete on a level playing field alongside top Pro’s. ALL finishing racers receive a score based on their race finishes with a “lowest points wins” formula. The best possible score is 4.

Despite the addition of eight new venues since 2006, nearly ALL NUE Race Series events sold out again last year, some within mere minutes.  The NUE Race Series presents racers with a balanced schedule, east and west, with seven races in the east, six races in the west, plus Central America. Costa Rica is now served by Southwest Airlines making airfare to San Jose and Liberia as affordable as traveling across the US.

NUE is currently soliciting the support of additional partners to promote products and services that racers can use. Potential sponsors can receive more information by contacting Ryan O’Dell at nolimit@mohican.net

2016 NUE Century Race Series

Race                                                             Date                                           Location                                 

  1. True Grit Epic                                   March 12                             St. George, UT
  2. Cohutta 100                                    April 30                                Ducktown, TN
  3. Mohican MTB100                           June 4                                  Loudonville, OH
  4. Bailey HUNDO                                June 18                                Bailey, CO
  5. Lumberjack 100                             June 18                                 Wellston, MI
  6. Tatanka 100                                   July 9                                     Sturgis, SD
  7. High Cascades 100                       July 16                                   Bend, OR
  8. Wilderness 101                             July 23                                   State College, PA
  9. Big Bear Grizzly 100                     July 30                                   Big Bear Lake, CA
  10. Pierre’s Hole 100                          August 6                                Alta, WY
  11. Rincon Challenge                         August 20                              Liberia, Costa Rica
  12. Hampshire 100                            August   21                            Greenfield, NH
  13. Shenandoah 100                         September 4                          Harrisonburg, VA
  14. Fool’s Gold 100                           September 17                        Dahlonega, GA

2016 NUE Marathon Race Series

Race                                                             Date                                           Location                                 

  1. True Grit Epic 50                                March 12                              St. George, UT
  2. Cohutta Big Frog 65                          April 30                                 Ducktown, TN
  3. Mohican MTB100K                           June 4                                   Loudonville, OH
  4. HUNDitO 50                                     June 18                                 Bailey, CO
  5. Tatanka 50k                                      July 9                                    Sturgis, SD
  6. Grizzly 75K                                       July 30                                  Big Bear Lake, CA
  7. Pierre’s Hole 100k                             August 6                               Alta, WY
  8. Rincon Challenge 100k                     August 20                             Liberia, Costa Rica
  9. Hampshire 100k                               August   21                           Greenfield, NH
  10. Fool’s Gold 50                                  September 17                       Dahlonega, GA

 

Below is a brief on what is new for each of the fourteen races on tap for 2016

The 2016 NUE Series will roll out on March 12 in the southwest at the True Grit Epic and True Grit Epic 50 in St. George, Utah.  According to Race Director Cimarron Chacon, “The True Grit Epic is long, tough, and technical. The first twenty miles are along rocky and steep terrain that requires excellent bike handling skills and upper body strength. This course is a roller coaster of desert riding with over 70% of the 89 miles on single track and slightly over 13,000 feet of elevation gain.

From southern Utah, the NUE Series heads southeast near Ducktown, Tennessee for the Cohutta 100 and Cohutta Big Frog 65 on April 30. According to race director Charles Nelson, “For 2016, the Cohutta 100 takes on a fresh route, drawing up the southern end of the course that went into Georgia and displacing it west across more of Tennessee’s Cherokee National Forest and the Ocoee region.  Staging for the race takes place along the banks of the beautiful Ocoee River — site for the 1996 Olympic White Water Events.  Our 100 miles of race course traverses the mountain terrain by world class single track and fire roads. Our single track is fast and flowing, but can get tight and technical in spots. Our fire roads are demanding but rewarding with long ascents, fast descents, and spectacular mountain views.

Out of the gate the race makes about a 3 mile climb on pavement up highway 64.  This warm-up serves as a good field displacer and pole position before entering into the fast and flowy single track for the next 20 miles. Next is an out-and-back trip on beautiful mountain fire-roads.  Road texture alternates between hard-pack gravel and smooth moist dirt.  Expect tenacious climbs (over 12,000 ft of elevation gain overall), hundreds of curves, and peaceful mountain streams.  Upon return, racers will re-enter the single track for about 9 final miles of the best trails in these mountains.

The weather in Southeastern Tennessee in late April ranges in expression.   Expect a chilly morning for sure on race day, but a quick warming up in the early miles.  8 Aid Stations provide supplemental support throughout the course and a delicious meal and coveted “Finisher” mug await at the Finish Line.”

Next up is the 15th Annual Mohican 100 and Mohican 100k on June 4, the largest attended NUE Race where racers compete for a $10,000 cash purse, the highest single day cash award in the NUE Race Series. Like the Leadville 100, Mohican features a downtown start in Loudonville leading racers up a long climb for a $200 prime. From there the course covers several miles of double track before treating racers to Ohio’s top ranked pristine, flowing single track within the 5000 acre Mohican State Forest along a single loop spanning all four counties that make up what is known as “Mohican Country”. Due to tremendous growth, The Mohican 100 mile and 100k imposed a limit of 700 racers beginning in 2015. This race may sell out quickly so it is recommended to register soon. 100 Mile Race finishers receive a custom Mohican finisher growler to be filled and refilled with a truckload of microbrew provided by Great Lakes Brewing of Cleveland.

From the Buckeye State toward Michigan and Colorado! The NUE Series will feature two great races, east and west on June 18. The Bailey Hundo and Bailey HunDitO 50 in Colorado, is a not-for-profit event invented by a Colorado State Senator benefiting youth biking initiatives in Colorado including Trips For Kids Denver/Boulder, which offers mountain biking opportunities to underserved youth, changing lives “two wheels at a time”, the Colorado High School Cycling League, a new resource for high school students around the state to be exposed to the world of mountain bike racing. Bailey also continues to support the advocacy and trail building work of the Colorado Mountain Biking Association as it builds new trails in the Platte Canyon area that both serve the local community’s recreation needs and is developing Bailey into a mountain biking destination.

Starting from the heart of Bailey, the race features over 45 miles of single track as it winds from Bailey through the Buffalo Creek Trail system and along the Colorado Trail to the South Platte then on to Deckers up Stony Creek Pass to Wellington Lake, and, finally, finishing to a fabulous new festival-like finish area in a private meadow by the river.

One the same day, many racers will be heading into the Great Lakes State of Michigan for the Lumberjack 100 on June 18. Located deep within the Manistee forest in Wellston, Michigan, The Lumberjack will cap off the spring portion of the series.  If you like fast flowing, mostly non-technical single track, and Founders Brewing, this is your race. Perhaps that is why this event always sells out early, so don’t miss your opportunity to register.

As summer arrives, The NUE Race Series returns, to the Black Hills of Sturgis, South Dakota July 9 for the Tatanka 100 and Tatanka 50k. The Tatanka 100 is NUE’s first and only point-to-point race beginning beneath Iconic Mount Rushmore and finishing in Sturgis! From the shrine of democracy to the city of riders, racers will test their mettle as they navigate South Dakotas famous Centennial Trail. The Tatanka 50k will retain many of the same challenges albeit over a shorter distance that now offers NUE Marathon Race Series points.

One week later, think Big Foot and Volcano’s as Mudslinger Events hosts The High Cascades 100 in Bend returning for its eighth year to represent the state of Oregon on July 16. The Trails around Mt. Bachelor are truly epic and racers are treated to quality craft brews from Deschutes Brewing. With just 300 spots available, racers are encouraged to register as soon as possible.

On July 23, The Wilderness 101, headed by Chris Scott, is located in the Rothrock and Bald Eagle State Forests just outside of State College, Pennsylvania, home of the Penn State Nittany Lions. If you enjoy technical backcountry single track and hair raising downhill thrills, nothing rocks quite like PA! W101 was one of just six races included in the inaugural NUE Race Series.

On July 30, NUE moves to the west coast Big Bear Grizzly 100 and Grizzly 75k in Big Bear Lake, California. Directed by Derek Hermon, racer’s familiar with the 100k Grand Fondo course will be treated to an extended portion of trail along a ridgeline with amazing views. Big Bear has attracted racers from five countries and eleven states!

The final five races will occur within a month-long period, which could, as usual, create chaos in the series standings before the final tie breaking event.

First up are the 8th Annual Pierre’s Hole 100 and Pierre’s Hole 100k located near Alta, Wyoming, on a new date, one week earlier than last season, August 6. “Pierre’s Hole, a mountain valley tucked up to the Wyoming border on the western side of the Tetons, was once known as the strategic center for fur trade in the Northern Rockies. Today it is known as the strategic gathering place to ski unfathomable deep powder and ride some of the best unknown single track in the nation.

According to race director Andy Williams, “The Pierre’s Hole 100 and Pierre’s Hole 100k at Grand Targhee Resort  new course layout adds even more new single track without the nasty climb down to the ranch from the early years of the race that many old timers may recall. The 2016 course will take racers through fields of wild flowers, aspen trees and old growth forest right in the shadows of the Tetons.”​ The “Grand Loop” which is all a part of the Pierre’s race course was recently named as an IMBA Epic trail!”

On August 20 The NUE Race Series goes Latin to beautiful Liberia, Costa Rica with the Fourth Annual Rincon Challenge and Rincon Challenge 100k, a 100 mile and 100k loop around a volcano that features both jungle and desert conditions. Now served by Southwest Airlines as of November 1, Travel to Costa Rica has become much more affordable with airline pricing about the same as a ticket from the east to the west coast in the US. Enjoy Costa Rican cuisine and hospitality competing alongside local Tico’s and fellow mountain bike racers from all over the world.

The very next day, NUE heads from the Caribbean northeast to New England for the 10th Annual Hampshire 100 and Hampshire 100k, located in Greenfield, New Hampshire scheduled for Sunday, August 21. In 2015, significant changes to the course layout were made in an effort to become more inclusive of those endurance riders new to the discipline and unfamiliar with the rocky terrain in New Hampshire. However, all competitors will still need to embrace their adventurous spirit as they travel over the varied terrain that New Hampshire can dish out.

On September 4 over Labor Day Weekend in the USA, The Shenandoah Mountain 100 in Harrisonburg, Virginia, will send up to 650 racers into the George Washington National Forest. Shenandoah is the grand-daddy of them all, and the largest strictly 100 mile race in the NUE Race Series! Shenandoah not only has a great reputation for amazing trails but is also well known for the outstanding support of volunteers and aid stations that many racers would agree sets the bar for excellence.

The final NUE race will break all ties on September 17.  The NUE Series Championship race returns to Georgia for The Fool’s Gold 100 and The Fool’s Gold 50, aptly named after the first American Gold Rush that occurred near the town of Dahlonega, well before the California Gold Rush began. This final NUE Race breaks all ties and, as a result,  will determine  the new Champions of the 10th Annual NUE CENTURY Race Series and the first ever NUE MARATHON Race Series.

According to Race Director, Lisa Randall, “Nestled in the Chattahoochee National Forest, the Fools Gold 50 and 100 course features a challenging but fast course up long gravel road climbs, rolling ridgelines, and buff, flowy singletrack descents.  Many of the singletrack sections of trail have been recently reconstructed to improve trail flow.  The climbs are rewarded with wooded mountain views and high speed roller-coaster descents.  Well stocked aid stations are located every 10-15 miles to ensure racers stay well fueled and well-motivated.  Cooler September temperatures and the beautiful Montaluce Winery provides a stunning backdrop for the NUE season finale and the after party, where riders can enjoy local brew in their finisher chalice as well as a filling fajita and nacho bar.”

The NUE series schedule is tentative and subject to change as race organizers are still in the usual process of procuring forest service permits and other logistical race planning details. Stay tuned here for upcoming information about NUE Series Sponsors, Prize Money, and other race details. www.nuemtb.com

Coach’s Column – MTB Training with Power

Question: I want to start training and racing with a power meter on my mountain bike.  What do you recommend for a power meter and how do I establish my training zones using the power meter?  Will I need a separate power meter for my road bike if I train on both, especially since my road bike will be my ‘trainer bike’ for the winter?

Answer: Planning and pacing your training with a power meter is a huge advantage. There are many power meters on the market. Read through DC Rainmakers 2015 power meter buyers guide for a detailed review of every known option. Not all of these power meters work for mountain bikes due to compatibility or durability issues. We need a power meter that can take a beating. The most popular mountain bike power meters with proven durability off-road are Stages, PowerTap Hub, SRM and Power2Max. One of the new products on the market is the 4iiii’s power meter however they currently support aluminum cranks only so anybody with carbon cranks is out of luck.

It is possible to have one power meter that you move back and forth between bikes but it is inconvenient to switch these often. The power meters are located in the crank arms (Stages, SRM and Power2Max) or rear wheel (PowerTap hub). If these parts are compatible between your MTB and road bike you can do the switch with a little wrenching to change the crank or rear wheel.

Alex digs deep at the Mount St. Anne world cup

You’ll find most MTB pros like Alex Grant train and race with power meters. Here Alex digs deep at the Mount St. Anne world cup

If you are adding a power meter to only one bike, the bike to choose is the one you ride the most. This will maximize the use you get out of the power meter. If this is equal, put it on your mountain bike. The best option is to have a power meter on every bike.

Once you have your power meter installed, read the manual to understand the calibration and zeroing requirements. Some power meters will auto zero and/or calibrate and others you need to do manually before each ride to maintain accuracy.

To establish your power training levels, warm up very well then do a 20 min all-out, non-stop time trial effort on a flat road or up a continuous gradual climb. Enter your average 20 min power from this time trial to our LW Coaching Power Level and Heart Rate Training Zone Calculator to calculate your power training levels.

Now you are ready to start pedaling in watts and producing TSS (Training Stress Score).

Lynda Wallenfels is a Category 1 certified USA Cycling coach. She coaches mountain bike, cross country and endurance athletes to personal bests and national championships. Lynda has been coaching off-road athletes and racing for 20 years. Contact her through her website for information on mountain bike training plans, coaching and consulting at LWCoaching.com.

Coach’s Column – Secrets to XC Racing

As mountain bike racing becomes more diversified it has become increasingly more difficult to excel at multiple disciplines throughout the course of a season. So we asked elite Carmichael Training Systems coach Andy Applegate to break down four of our favorite MTB racing disciplines – XC, Enduro, Ultra-Endurance, and Stage Racing – and give us the secrets to breaking through in each.

In this 4-part series Andy starts with XC racing.

Question: “What is the most important ability to work on for cross country racing?  What is the focus during training and why?”

Answer: The standard answer for this question as a coach is: it depends on where you are in the training season and how long you have until your goal races. These questions would be followed by a few statements like: You need to follow a periodized training plan, and work on different aspects of fitness at different times. You need to build from less specific to more specific training.. etc, etc. While this is all true, let’s strip that away for a moment and answer the question: what is the single ability to work on that will get you the best results in a cross country race?

To answer this, let’s look at the physical demands of a race. We know that most xc races are between 1.5 and 2 hours long. We know that the start is extremely important and explosive. We know that you will have to make repeated anaerobic efforts with minimal recovery. We know that you will need to be able to handle obstacles and maintain speed around the entire course.

Before the days of power meters, we primarily used heart rate to look at training and racing intensity. A heart rate data file from an xc race usually looks like a flat line about 5 bpm above lactate threshold heart rate. Sure, there are some undulations in heart rate throughout the race, but for the most part HR is very steady for the entire duration of the event. When we looked at these files, most coaches and athletes thought: “ok, so if this is what the race HR looks like, I should gear my training to that and do long steady efforts at or just above lactate threshold.” While this is an effective way to build general fitness, and raise power output at lactate threshold, it does not address the demands of cross country racing as specifically as we thought.

Enter the power meter. I remember the first time I saw a power file from a mountain bike race. I was blown away by the immense variability of power output throughout the event. Huge power spikes way above threshold power for very brief (seconds) to moderately long (several minute) durations with short periods of recovery. These facts let us answer the original question. Working on anaerobic, VO2max type intervals of durations between 1 minute and 3 or 4 minutes would be a prime area to focus on for xc racing. This type of interval work is quite specific to the demands of the event, training your body to be able to handle the repeated anaerobic work bouts with very little recovery between efforts.

I think that covers the the “what and why”, so let’s get to the “how” part. Here are some workout ideas.Start with doing 3×3 minutes of near-all-out intervals with 3 minute recoveries between efforts. Make sure you warm up well so you can hit that first effort hard.

For most intervals of this type a 1:1 work to rest ratio works well. The efforts should be done between 110-120% of threshold power or about 9 to 9.5 on a 1-10 perceived exertion scale. Heart rate is generally not a great way to gauge intensity for these efforts as it will not elevate above threshold until the interval is nearly complete.

Remember, the interval starts as soon as you put the power to the pedals. Do one or two 3×3 min workouts with at least a day of easier riding between, then start adding another 3 min effort as you feel like you are able to handle the workload. Eventually build up to a total of 6 or possibly 7 intervals per workout. Remember: these are very-near-all-out efforts, so if you feel like you could do more than 6 or 7 of these, you probably are not going hard enough!

Do 2 or 3 of these interval sessions per week and you will see some real improvements after a 3 week training block. I like to prescribe these workouts with one recovery day between interval days, however some coaches feel that doing 2 days in a row of efforts is worthwhile also. Try it, but if you feel like you are not able to hit the same intensity the 2nd day in a row, go back to putting an easier day between.

While the 3 minute efforts are very effective, it is also good to vary the effort durations (keeping a 1:1 work to rest ratio). Try doing a session of 7×2 min (2 min recoveries) or a 3-4 x 4 min session (4 min recoveries).

Another aspect to vary is how you are attacking each effort. One approach would be to nail it all out from the start and hang on as long as you can (called “peak and fade” ). Another way would be to try to hold a very steady effort throughout each interval. Both approaches are very effective at building fitness.

Another thing to keep in mind is that it is not a good idea to hit these types of workouts all year. Generally doing a 3 week block of VO2max, followed by recovery, then a block of focusing on a different aspect of fitness is best. I like to put VO2max work in between blocks of threshold work and again about 8 weeks before the beginning of the important part of the race season.

One last note. I mentioned that we were able to learn a lot about the demands of racing from power meters. However, while they are great tools, they are certainly not required for effective training or racing. Almost all types of workouts can be done very effectively using perceived exertion and/ or heart rate feedback.

Hard anaerobic efforts like VO2max intervals are very tough and painful, but the payoff from building them into your training is huge… and very specific to the needs of the cross country MTB racer.

Andy Applegate is a Pro level coach with Carmichael Training Systems. He has over 20 years of racing experience and has been coaching cyclists full time since 2001. His passion is endurance mountain bike racing. You can find out more about Andy and his training programs at www.trainright.com