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. Upgrading each year. Sport, Comp, Expert, Semi, then Pro class. Old & get'n faster!
Read, do, figure yourself out coach. Training, Fuel & Recovery links on right. Sharing good finds. Should I add more?
1/09/2010
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.
JAN 10: MOUNTIAN ATHLETE TRN'ing, core beatdowns, link on right
JAN 10: AT ALTITUDE, updated with new link
Jan 10: MORE ABOUT ME post below
Jan 10: THRESHOLD idea active.com, link on right
Jun 09: AUTOREGULATION/COMPENSATION 2 articles on-right
Mar 09: WHO's FAT AGAIN comments update.
Mar 08 BASE TRAINING: link on right, Joel Friel Nov 07'
Oct 08: INSANITY in repeat: yoy pic update
Mar 08: PALEO DIET for ATHLETES: blog post below
Mar 08: TRACKING PE: blog post w/formula below
Oct 08: COACH PAGES link: link on right
Oct 08: WEIGHTS, body weight only link
JAN 10: MOUNTIAN ATHLETE TRN'ing, core beatdowns, link on right
JAN 10: AT ALTITUDE, updated with new link
Jan 10: MORE ABOUT ME post below
Jan 10: THRESHOLD idea active.com, link on right
Jun 09: AUTOREGULATION/COMPENSATION 2 articles on-right
Mar 09: WHO's FAT AGAIN comments update.
Mar 08 BASE TRAINING: link on right, Joel Friel Nov 07'
Oct 08: INSANITY in repeat: yoy pic update
Mar 08: PALEO DIET for ATHLETES: blog post below
Mar 08: TRACKING PE: blog post w/formula below
Oct 08: COACH PAGES link: link on right
Oct 08: WEIGHTS, body weight only link
1/08/2010
More About Me
Basically I'm your typical high energy, always have been hyper-outdoor-active guy. Climbing, snowboarding, many hikes and many individual challenges over many years gave me ability. Multi-pitch climbing when younger, on-site flash 5.11's, long triad 10's. Snowboard nationals in 91' etc.. With historical higher intensity base, focus & some a-typical gifts, MTB'ing fits now. Year 2010, 44. Married, kids, going to school to finish my MBA, FT employed, you know the drill. Looking back on 4 years of bike training logs I now generally put in 15-40 hours of training a month. That's it. Maybe this is the year to do more! Sound familiar?
My training is focused. I gain up to 10lbs in the Winter, but still ride a few times a week. Last 2 years started doing gym work. I eat better to start a new year and into Summer. I learned a great deal about base miles from Joel Friel and agree with much of his information(godd place to start). Yet, I've never followed his specific work outs.
I never do pyramids, cross-cross or one leg stuff. Many road base miles early season to adapt, many SS rides for force and much variety of high intensity works for me. Recovery, fuel, periodization and "focused" rides bodes well. Anyway, for what it's worth you have info from paleo diet to workout ideas, take what works. I be no expert, just a pro (ha). Do put in the multi-hour base miles early season for sure. Give it two seasons of effort to realize adaption momentum........
My training is focused. I gain up to 10lbs in the Winter, but still ride a few times a week. Last 2 years started doing gym work. I eat better to start a new year and into Summer. I learned a great deal about base miles from Joel Friel and agree with much of his information(godd place to start). Yet, I've never followed his specific work outs.
I never do pyramids, cross-cross or one leg stuff. Many road base miles early season to adapt, many SS rides for force and much variety of high intensity works for me. Recovery, fuel, periodization and "focused" rides bodes well. Anyway, for what it's worth you have info from paleo diet to workout ideas, take what works. I be no expert, just a pro (ha). Do put in the multi-hour base miles early season for sure. Give it two seasons of effort to realize adaption momentum........
4/16/2008
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?
Subscribe to:
Posts (Atom)
