Welcome to MTB race training info, free! Searching about training right? Been there, done that. Plenty of links & info here.
I've become my own coach. Last few yrs racing Sport, Comp, Expert, Semi, now 5th yr auto Pro upgrade? Old & get'n faster!
Read, do, figure yourself out coach. Training, Fuel & Recovery links on right. Sharing good finds. Should I add more?
4/16/2008
Latest Additions to Training Blog
Below are a few places to start.
Post up if questions or want to see something in particular.
I get an e-mail when comments pop-up.
6/2009 AUTOREGULATION/COMPENSATION 2 articles on-right
3/2009 WHO's FAT AGAIN comments update.
3/9 BASE TRAINING: link on right, Joel Friel Nov 07'
10/16 INSANITY in repeat: yoy pic update
3/9 PALEO DIET for ATHLETES: blog post below
3/9 TRACKING PE: blog post with formula below
10/16 COACH PAGES: link on right
10/16 WEIGHTS link, body weight only link
Post up if questions or want to see something in particular.
I get an e-mail when comments pop-up.
6/2009 AUTOREGULATION/COMPENSATION 2 articles on-right
3/2009 WHO's FAT AGAIN comments update.
3/9 BASE TRAINING: link on right, Joel Friel Nov 07'
10/16 INSANITY in repeat: yoy pic update
3/9 PALEO DIET for ATHLETES: blog post below
3/9 TRACKING PE: blog post with formula below
10/16 COACH PAGES: link on right
10/16 WEIGHTS link, body weight only link
Insanity in Repeat
Insainity: doing the same thing over and over again and expecting a different result. Yeah, the gifted can get away with this, but we gotta coach and learn......What will the future bring according to your history?? What's reasonable and worth your time? All things being equal maintianing smart heathly decisions...it's going to be a fab year folks. Your plan? Are you sane? If you can't plan your future, see periodization and measuring P.E. entries below.
4/15/2008
THE PALEO DIET
I've really started to gain an understanding of how important fuel, as in, DIET is. Previously I leaned torward "self timed" low carb, fresh real/foods and proien for diet, you know the drill. Anyawy, reccommend the book. It does great periodizations of what and when. The book also has fab data on protien, acididy of foods, glycemic index, carb foods, and many many other tables and index data. Pretty comprehensive. Yet another baseline to start learning your best solution for performance! "The Paleo Diet for Athletes" Cordain & Friel, 2005
Periodization Graphing and Planning
I absolutley buy into measuring percieved exertion, volume and increasing loads over time. Periods of increase then recovery then more increases then recovery, repeat. I have great graphs (visual) aids from data gathering that really helps me. While I don't map out a weekly plan per-se', I loosley target a result as shown below.
It's enough to keep me on-track. See what data I track? Can you tell when intensity overcame volume? Tracking your ride data is critical to learning and riding with a focus!!!!
4/14/2008
FUEL is KEY
Fuel & Hydration is one of the deal makers or breakers. I include sodium, potasium, electrolytes, carbs & all that in this category. Recovery, protien, omega's etc.. 2006 was my big learning year. Completed Leadville 100 with no cramps! Want a copy of excel tool?
TRACKING: Perceived Exertion (P.E.)
Perceived Exertion (P.E.) should be used as an independant variable then combined with TIME determine your dependant output, VOLUME.
PE means little by itself, "that was hard"..."that was easy"...comments like that mean nothing unless related to TIME. It's TIME and P.E. begin to explain what your body just did. Try this in addition to your ave heart rate to measure events.
PE x TIME = VOLUME
or add in a constant to make numbers bigger. I.E
PE x TIME x 100 = VOLUME
Or multiply PE and TIME by your average heart rate instead of a constant if you wish. I wouldn't reccomend the HR factor unless your way dedicated to wearing the HR Monitor all year, all the time. Otherwise your tracking log will have data tracking inconsistancies. Keep in mind you can always track heart rate monitor indicators in separate column of your spreadsheet.
It's the VOLUME your asking of your body that matters most. You can't accuratly measure what your body is going through simply by PE alone. Measure VOLUME by event, for the week, weekly average and over many weeks. Then when you are tired or fresh, you'll start to learn how you got there. Also, there are times short high intensity is needed and times when low intensity long periods make sense per training needs. Tracking can also help alert when you need recovery or getting stronger. Heart Rate tracking on it's own can help too.
Bike training is personal to each of our our potential attributes, strenths, goals, time ect. I will admit in prior years, early in the year my PE was lower and TIME was higher. I no longer have this total approach in early season. It's mixed now to my needs and what benifits "me" personally. It vauegly resembles in linearity to my first few years training. But that's just me and my development. I garuantee you will change and require varied training than mine. So I try not to preach how to, other than, track it. We're all different, go figure. Capture and note your VOLUME as outlined above, it's the best way to baseline what your are asking of your body and to learn, over time...
PE means little by itself, "that was hard"..."that was easy"...comments like that mean nothing unless related to TIME. It's TIME and P.E. begin to explain what your body just did. Try this in addition to your ave heart rate to measure events.
PE x TIME = VOLUME
or add in a constant to make numbers bigger. I.E
PE x TIME x 100 = VOLUME
Or multiply PE and TIME by your average heart rate instead of a constant if you wish. I wouldn't reccomend the HR factor unless your way dedicated to wearing the HR Monitor all year, all the time. Otherwise your tracking log will have data tracking inconsistancies. Keep in mind you can always track heart rate monitor indicators in separate column of your spreadsheet.
It's the VOLUME your asking of your body that matters most. You can't accuratly measure what your body is going through simply by PE alone. Measure VOLUME by event, for the week, weekly average and over many weeks. Then when you are tired or fresh, you'll start to learn how you got there. Also, there are times short high intensity is needed and times when low intensity long periods make sense per training needs. Tracking can also help alert when you need recovery or getting stronger. Heart Rate tracking on it's own can help too.
Bike training is personal to each of our our potential attributes, strenths, goals, time ect. I will admit in prior years, early in the year my PE was lower and TIME was higher. I no longer have this total approach in early season. It's mixed now to my needs and what benifits "me" personally. It vauegly resembles in linearity to my first few years training. But that's just me and my development. I garuantee you will change and require varied training than mine. So I try not to preach how to, other than, track it. We're all different, go figure. Capture and note your VOLUME as outlined above, it's the best way to baseline what your are asking of your body and to learn, over time...
Failure May Come if.....
What will make you fail in a race, ride or event?
-dehydration or overhydration
-non-water fuel isn't sufficient or you cannot digest at rate demanded
-pace is beyond your Lactate Threshold (LT) for too long, you lock up
(Lactate can come from any muscles undertrained or stressed causing failure everywhere!)
-technical ability is lacking or fail from crash
-come into race overtrained or muscles not capable of event demands
Prevent with knowledge, experience and/or training. What else?
-dehydration or overhydration
-non-water fuel isn't sufficient or you cannot digest at rate demanded
-pace is beyond your Lactate Threshold (LT) for too long, you lock up
(Lactate can come from any muscles undertrained or stressed causing failure everywhere!)
-technical ability is lacking or fail from crash
-come into race overtrained or muscles not capable of event demands
Prevent with knowledge, experience and/or training. What else?
4/13/2008
Core & Gym Work
CORE: Must have strong mid-section. Your middle is your crowbar. Leverage to pedals requires strong mid regardless if you got gears or not.
STRENGTH THROUGH WEIGHTS or BIKE: I use the weight room at work and do odd home reps, not buying a gym membership ever!!!
To ensure weight room transfer to bike, bike often and be careful of overtraining.
UPDATE: "weights article" web link on right has on-bike or off-bike tips. I find single speed seated climbs and standing a great way to tweak you butt, back, arms, shoulders and core. No SS, put a heavey pack on. Be careful not to tweak, get out of your comfort zone....when ready, baby steps!
STRENGTH THROUGH WEIGHTS or BIKE: I use the weight room at work and do odd home reps, not buying a gym membership ever!!!
To ensure weight room transfer to bike, bike often and be careful of overtraining.
UPDATE: "weights article" web link on right has on-bike or off-bike tips. I find single speed seated climbs and standing a great way to tweak you butt, back, arms, shoulders and core. No SS, put a heavey pack on. Be careful not to tweak, get out of your comfort zone....when ready, baby steps!
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