Tag Archives: travis woodruff

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

Posted on by

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.

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

Posted on by

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 – Maintain Fitness Over Short Winter Days

Posted on by

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 with Travis Woodruff: Improve Your Climbing Wherever You Live

Posted on by

Question: I live in a very flat area and often get killed on climbs in racing. How do I get better at climbing without having to drive really far to train on hills?

Answer: Like any cycling skill, improvement comes with specific training so it is helpful to understand what it takes to climb faster. Let’s consider what will help you get you up the hills faster so you won’t be getting dropped in your next race.

Power to Weight Ratio

This is the single most important metric summarizing your ability to climb. Improving your sustainable power and/or decreasing your body weight will have you better prepared for the fight against gravity. Producing more power over the long haul and/or having less mass to carry with you will directly equate to faster climbing.  It is entirely possible to improve your fitness and decrease your body weight even if you’re only riding the flatlands.  As along as you’re training and building fitness, your climbing will improve.

How the Effort is Produced

When climbing, your intensity (power) is often achieved with a lower cadence when compared to a similar intensity on the flats. Most riders will self-select a lower cadence when climbing and sometimes you’ll be forced to go with a lower cadence if you’re out of smaller gears. Riding with a lower cadence requires that you apply a higher force to the pedals with each revolution. While it’s natural to spin a higher cadence along the flats, you will want to include some riding with a lower cadence to replicate the pedaling force that climbs require. It can be especially helpful to do some of your harder, steady efforts with a lower cadence to mimic the demands of climbing. Equally intense efforts can be done with a high pedaling force and lower cadence or with a lesser pedaling force and a higher cadence. Both can build fitness, just be sure to include some of the former to improve your climbing.

Make a Trip

If you’re training for a race with some major climbing and you’ve never ridden such big climbs, it would be wise to do a training camp early in the season. If you can visit the same venue where you’ll be racing that’s great, but anything similar can do the trick. Testing yourself on the big climbs is an experience that cannot be over-valued. The better you know what you’re up against, the better you can prepare for it.

The recipe for faster climbing isn’t a complicated one, but it will require some focused training. Have fun with the rides and best of luck as you prepare for the 2015 season!

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.