Total Cycling Performance

Fall’s Arrival and MTB Workout #3

I saddled up this morning to a cool 62 degrees and breeze out of the north. While it felt great to experience weather conditions other than hot and humid, this was certainly a harbinger of things to come. Fall is coming to the north land. The sun lacks strength, the days are getting shorter and some of the leaves are starting to turn. This was the first cool north wind we’ve had in quite some time, but will be the wind du jour for the next several months.

Fall is my favorite season of the year. The changing seasons is one of the best parts of living in MN, and cool weather, the changing colors and the anticipation of snow are all good things.

Another sign that fall has arrived is the Chequamegon Fat Tire Fest MTB race. Our Tues/Thurs rides have focused on sharpening the legs and metabolic systems required for the race. The course is comprised of a relentless series of 100+ foot climbs, meaning that the successful rider will be able to power up these hills and recover quickly.

The race also includes stretches of forest roads, so the rider must be able to ride at a high power level for long periods as well.

Our training has focused on these areas, and yours should as well. While last night’s ride was interrupted a bit by lightning and the threat of storms, we were still able to accomplish our goals. Our training ride included the following:

Thorough warmup
5 x hill repeats. The hill is short (1:00 to climb) and steep (12%). Recovery was limited to about 1:00.
10:00 threshold level interval (would have been longer but lightning changed our plans)
5 additional hill climbs on short, steep hills. Again, recovery time was limited.
Cooldown.

You can see the ride graph by clicking on the following link:

https://www.trainingpeaks.com/sw/L4PBMS5OGWHYT3YSE7W3L6QEQI

Check it out and use this or a similar workout as you prepare for your fall events. Contact me with questions, then GET OUT AND RIDE!

MTB Race Prep #2

In the last post I highlighted the Chequamegon Fat Tire Fest MTB race in Hayward/Cable, WI, and discussed some key training issues to keep in mind as you train for this race.

This post is the second in the series which will take us right up to race day. Keep tuned in for continued ideas and workouts that you can incorporate into your own training to prepare you for this or other upcoming race.

And keep in mind that the most effective way to train at the highest level is to ride with other similarly dedicated cyclists. We train on Tuesday and Thursday evenings, and you’re welcome to join us. Contact me for details or with questions.

Last night’s ride consisted of 6 repeats of a fairly short (.4 miles) but very steep (8-17%) hill. It takes between 3 and 4 minutes to climb. We immediately followed these climbs with a 20 minute threshold level interval.

This climb is similar to one that you may very well encounter in this or a different race. The steep grade forces muscle recruitment and any time you climb and fight gravity it’s a challenge – both physical and mental.

To make these climbs even more race-specific, we limited the amount of recovery. We basically got to the top of the climb then turned around immediately to the base of the hill to begin the next climb. This gave us a recovery of only about 1 minute.

As previously mentioned, we went right into a 20 minute threshold level interval at the conclusion of the final hill climb. This simulates riding on forest roads or similar areas where it’s more open and the terrain allows you to hammer. And the short recovery before beginning this threshold interval forces your body to adapt to riding at a high level while fatigued.

Here’s the graph of the ride:

https://www.trainingpeaks.com/sw/QRSOTLABCJOBAKERHYXXN3L2W4

We’re riding as a group on Thurs, and we look forward to you joining us. The interval ride will be similarly intense but with a different makeup of intervals.

Check out the chart, let me know if you have any questions, then GET OUT AND RIDE!

Chequamegon Fat Tire Fest Prep

The Fat Tire Fest is one of the great celebrations of mountain biking in the country. If you haven’t been to northern Wisconsin to participate in one of the various events or to simply be a part of the celebration, you owe it to yourself to experience it.

You can learn more about it here: http://cheqfattire.com/

Participants to the signature race, the Chequamegon 40, are selected via lottery way back in March. So if you missed out on this year, be sure to get on their list and enter the lottery next year.

For those fortunate enough to have a race number, race preparation is key. The 40 miles of nonstop rolling hills and steep climbs requires the ability to produce power quickly for the climbs then recover quickly on the descents. This continuous series of above threshold/quick recovery goes on for the entire race.

So your training these last few weeks should mimic these race requirements. My Tuesday/Thursday training rides are doing just this, and my riders are benefitting immensely. Come join us these last couple weeks prior to the race. And if you’re not racing Chequamegon, join us anyway for some high quality, spirited intervals.

Here’s an example of one of our workouts.

The main set consisted of 10 minutes each of :40 “all-out” followed by :20 recovery.
This series was followed by 10 minutes of :30 on/:30 off.
After this, we rode 10 minutes of::20/:10, then:
the final 10 minute set was :15/:15

You can view a graph of the ride here:

https://www.trainingpeaks.com/sw/QF5KSFRHEA7FQYRW7BEDKUURY4

Put your curser on the numbers on the left-hand side of the graph. This will show the power output of each interval and clearly shows the power production and quick recovery.

These intervals are very similar to what the Fat Tire Fest course demands of the riders, so a few weeks worth of intervals like these will bring riders to the race well prepared and confident.

Contact me for details on our Tuesday/Thursday rides or with other questions, then GET OUT AND RIDE!

Nutrition is Key #1

There’s no question that quality nutrition is at least as important as quality training –probably even more important. And whether we’re a world-class athlete, a weekend warrior or a couch potato, we all want to be lean. And most of us want to lose weight and struggle how to do so.

I’m a fan of Prograde Nutrition products. Their product assortment is not super wide, but the products they offer are top quality. Most importantly, they do offer the most important supplements, such as protein powder, recovery drink and fish oil, products we all take and should take.

They’ve also just added a new program that in my mind sets them apart from many other companies, called their VIP program.

In my mind this is a killer program. Not only are they offering you a chance to save 5% on ALL your Prograde purchases, but they’re also throwing in over $700 worth of FREE stuff!

By becoming a Prograde VIP before this Thursday at 11:59pm EST you get as part of your membership a 90 day meal plan from Nutrition Expert Jayson Hunter. So yes, he’ll show you exactly what to eat and when to help you get in the best shape of your life! It even comes with weekly shopping lists so all of the thinking has been done FOR you.

But again, you have to become a Prograde VIP before this Thursday at 11:59pm EST to qualify for the 90 Day Meal Plan Bonus.

Get all the details right here:

http://totalcyclingperformance.getprograde.com/vip-membership.html

Check it out, let me know if you have any questions, then GET OUT AND RIDE!

http://totalcyclingperformance.getprograde.com/vip-membership.html

The Most Important Cycling Fact to Remember is………

Cars Do Not See Cyclists and They Don’t Look for Cyclists. So WE Must Be On Guard at ALL TIMES

A good friend of mine was hit by a car this past weekend as he rode the Ironman Wisconsin course. He’s doing OK, but he was pretty severely banged up. And he still doesn’t remember what happened or how the accident happened. He was very lucky.

Another friend of mine in Ok City told me a couple weeks ago about 2 cyclists that were hit by cars and killed within days of each other on his normal training roads.

And 2 years ago, a friend of mine was hit by a car and killed by a truck in my local area.

I’m sure each of us has a story of an accident or a close call with an auto. In most cases the cyclist was not at fault at all – with the exception of being in the wrong place at the wrong time. And one thing is for certain when it comes to a collision with a car, truck or other vehicle…………….THE CYCLIST WILL LOSE. 100% of the time.

Let’s face it, we can be hard to see. Couple this with the driver being distracted by talking on the phone, texting, eating or drinking, etc, and it’s clear to see that we are out there in a potentially dangerous situation — every time we ride.

There are certain things we CAN control; such as wearing bright clothing, staying on the shoulder or as far to the right as possible, obeying all traffic rules, riding a straight line, etc. So we must take full responsibility for these and ride as safely as possible.

Because when it comes down to it, the only thing that’s important about the ride – THE ONLY THING — is to get home safely. And we can improve our odds by riding in a safe manner, by thinking ahead and by realizing that most cars do not see us, so we must ride defensively and never assume that a car sees us or will yield to us.

Cycling is a great form of exercise, is an excellent social outlet and a fantastic lifelong sport. Just ride safely, ride defensively and get home safely.

Add your comments below, then GET OUT AND RIDE!

Fall’s Arrival and MTB Workout #3

MTB Race Prep #2

Chequamegon Fat Tire Fest Prep

Nutrition is Key #1

The Most Important Cycling Fact to Remember is………

Go find it!

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