Training for the Wafer Ride...one mile at a time

TOP OF DOUBLE PEAK WITH WHITE CAPPED BIG BEAR IN THE BACKGROUND

Training for the Wafer Ride

Every Spring, bikers coming out like butterflies in migration and start riding their bikes - on the road, trails, and more and more are hitting the gravel.  Gravel riding has gained a lot of momentum with rides and events growing year after year.  The most notorious in San Diego County is the Belgian Waffle Ride (better known as the BWR) the first weekend of May.  Chances are that you have heard of this race - for it's insane distance, multi terrain challenge and that most riders are doing this on skinny tires! I remember the first time I saw the race, I thought to myself.. "why would ANYONE want to do this?!"

Not sure if I started to follow the BWR or it has followed me, but in the last three years the spheres of influence have been getting stronger.  And here I am training 5 riders to complete the Wafer (Waffle's little sister) as complete BWR virgins.  The 5 riders come from various backgrounds, various skills, and various fitness levels.  The roadie has endurance, the mountain biker has skills, and together they averaged 3 hours a week on the bike.

So how does one train for the Wafer Ride when you have been putting in maybe 1-2 rides a week?

We began training January 7th, and in the 10 weeks we have been training, here are the top 5 training strategies that have helped these five gentlemen get stronger, faster, and ride longer:

1.Mindset 

You need to start with the commitment that you CAN do the 68 mile ride and that you WILL do the training.  There is no option in your mind that if you can.  Training happens one mile at a time, one hour at a time, and an accumulation of hours on the bike and type of hours.  The Wafer team know the goal for each week and each month.  Most importantly - keep it consistent.  Each ride counts.  Each workout counts.

2. Endurance Miles

To complete the Wafer, 68 miles and 6500 feet of climbing, will take on average 6-8 hours...6 to 8 HARD hours.  It's important to know your pace, to work with other riders to draft, and attention to nutrition and hydration are of upmost importance.   The group started with a 2 hour ride, that moved into 3-4 hour ride, and we recently completed a 5 hour ride.  

3. Skills 

Turning and braking on gravel and dirt is very different than when on a road.  We have had the privilege of working with Brian McCulloch (last year's winner of the Waffle) with Big Wheel Coaching on switchbacks, gravel turning, and navigating through rock gardens.  We have skill days every other week to improve bike handling, choosing lines (which is a new concept for roadies), navigating rock gardens and ruts, and fine tuning our brake and turning.  Have good skills keeps you and other riders safe, makes you more efficient, and gives you the ability to enjoy the ride a litter more.  

4. Strength

You need strength to get up long hills, steep hills, and long steep hills such as the Questhaven Double-Peak climb on the final miles of the ride.  We incorporate strength training (ideally twice a week) and have strength days on the bike.  Bike strength includes long sustained climbs, my favorite over, unders (1 min zone 4, 5 min zone 2) repeats, as well as power efforts.  Bike strength is incorporated once a week or every other week.  These are tough days and should be done on rested legs and not before a long ride.

5. Recovery Days

I take recovery days very seriously.  These are not optional rides but time on the bike to spin the legs and get fresh blood to tired muscles.  These are hard earned days and should be respected as such.  These days give your body time to recover and recoup from previous lashings and allow preparation for what's to come.   Get on the 101 and just cruise... 

There are several other factors that will need to be addressed to be successful, like the type of bike you are riding, what you are eating during the week, sleep, stress, etc.  But without the first five, your ride will be compromised.


These five gentlemen are now averaging 7-8 hours a week and the next phase includes focusing on strength and incorporating commuting to increase weekly mileage.  Six weeks to go and counting...

Train hard, train smart.
Chi

Bike of choice for upcoming gravel event...we asked 3 different (experieced) riders - a mechanic, a mtn biker, and a roadie..and Brian McCulloch

WHAT KIND OF BIKE ARE YOU RIDING FOR THE NEXT GRAVEL EVENT?

Gravel biking is one of the hottest modes of riding for its accessibility and seemless endless miles.  Take you through mountains into valleys, through and between neighborhoods.  it's the train ride of mountain biking  - hop of the gravel train!

...and gravel season is here with the Rock Cobbler 6.0, Strada Rossa around the corner on March 2nd, Great Western Reroute in late March, and the famous..infamous BWR on May 5, 2019.  That is quite the line up.

What is your bike of choice?  If you are training for one or more of these bikes and currently training on an old road bike or mountain bike and looking for some options, I asked some experienced riders what they would ride and why. 

Rider #1 - Paul Dunlap, GM of Velofix 

Paul has been riding for 50 years and gravel riding for 3.  

primary style (or preferred style) of riding:  recently switched from all road to a great mix of MTB and gravel (multi-surface) riding over the last 2 years.  A lifelong roadie, I've come to really appreciate the adventure and exploration potential of the newly coined "gravel riding". I truly enjoy the freedom of riding a gravel type bike whereby I start out on the road and simply jump off onto any little trail, any side road sand, dirt, gravel... see a steep climb of dirt and just go for it!  This is what gravel riding has done for me... brought pure joy back into my rides!

Canyon Endurace

Q: what type/brand of bike would you recommend for an endurance gravel ride?

A:  There are many and ever growing brands and models of "gravel bikes" in the market... I've narrowed it down to 5 and these are all bikes that I've not only ridden, but ridden over nice long distances, on multi surface.  The nice thing about all these bikes is that they can all be setup w/ 1 x 11, big cassettes (11/36, 11/42), but I prefer the 2 x setup for most gravel endurance riding.

- Canyon Endurace:  I love this bike for these key reasons: Comfortable geometry for long rides in the saddle, affordability (relative) can get your hands on one for just over $2k, can get a 32mm knobby tire on this baby which helps the comfort level when off road and especially descending, lastly the vertical flex in this frame surprisingly takes some of the jitter out of the washboards!

- Niner RLT9:  Another bike I love because of: Comfort and a great flexible bike to setup to your ultimate comfort level, easy maintenance, can get up to a 44mm (1.75") tire on this baby for even more comfort and control, affordability (relative) can get your hands on one of these for just over $2k, can load a big 11/42 on this bike based on the stock setup of rear derailleur and wheelset, one of my favorite bikes I've ridden in gravel!

- Sage Titanium Barlow:  I was lucky enough to ride this gem on some long distances and it was the most comfortable bike I've ridden on multi-surface, through and through.  Sage is coming out with a pure "Belgian Waffle Ride" Gem based on their Skyline frame, but that's for later :).  The geometry, the fact that its titanium and built in Portland, OR gives it some old fashioned romance.  But the ride, oh the ride...  The bike is customizable and you can go Enve crazy on it (fork, wheelset, seat post, stem, bars) and they give you the flexibility to build it to your desires.  You can easily get a 45mm tire on this baby and it is built for the long haul.  Surprisingly light weight, it works as well on the climbs as it does on the descents.  Solid but flexible titanium gives a strong and comfortable ride, with no worries of rocks pinging your carbon down tube!  A little more $ coming in at $3800 w/ Shimano Ultegra

- Canyon Inflite: Another fun, steady, comfortable gravel bike... originally designed for Cyclocross, this bike can easily be configured for the long haul gravel ride.  Can go 1x or 2x and can hold a big cassette.  The geometry is a bit funky and I like it!  A true test of this bike was climbing and then descending in Black Canyon...  this bike ate of the washboards like I couldn't believe, both through the seat post and on the bars as well.  I was truly amazed and then hit another climb soon after.  The frame is stretched enough for a longer ride and this bike is even more affordable, coming in at $1999 w/ SRAM Quarq

- Specialized Diverge: I've ridden the Diverge a few times for shorter distances, but had a chance to ride one 80mi on mostly pavement.  The bike is designed well and absorbs a lot of shock. In the cockpit, the stem loads up a Future Shock system that gives up to 20mm of travel.  This means great shock absorption.  This bike can also ride w/ multiple tire sizes and even drop down to a 650B wheelset.  It can handle up to a 42mm tire and can load up to an 11/42 on most of its styles.  This bike is in a higher price range... because its Specialized...  The Comp model comes in at $3750 w/ the Pro being $6700 and up.  Great handling and comfort with the ability to pedal this baby to high speeds.  Great for multi-surface riding!

Q: why - weight? wheels? handling?  Flexibility of the build on the bike w/ the ability to fit it to my preferences,  the price/cost, the weight which all of the bikes above are in low weight categories, the handling and comfort for the long haul, technical off road, technical climbing, and the fun meter is ultimately important.  All of these bikes are a blast to ride!

Q: what other items to consider when choosing bike of choice?

A:  The biggest consideration for a gravel bike/multi-surface bike is the size of tire you can load.  Gravel riding comes in different modes, even the local San Diego County rides.  Its important to have flexibility in the sizes of tires you can run on this type of bike.  Anywhere from 28mm up to 45mm!  I am very cost sensitive and like to get the best bang for the buck.  Relatively speaking, all of the bikes listed above are achievable and offer great overall value.  I list the Diverge simply because it is a great multi-surface bike, I could never afford one :)  Make sure to get a bike w/ disc brakes (Hydraulic or Mechanical) this makes a huge difference in gravel/multi-surface riding.  This can make or brake your ride/race! 

My 2-cents and I'm just a simple bike mechanic that loves to ride bikes!

Rider #2 - Laura May, Team TASCO-MTB, mountain biker 

Rdiing for dozens years, started riding gravel a couple of years ago on mixed terrain to build endurance for mtb racing and fell in love with it!

primary style (or preferred style) of riding - mountain bike riding but gravel riding is a close second! 

Q: what type/brand of bike would you recommend for an endurance gravel ride?
I would recommend a true adventure/gravel bike for its versatility. This style of bike has disc brakes and the tire clearance for at least 700x40mm tires, but can also handle 650b. This allows you to have two wheel sets—one for skinnier road-like tires and one wheel set for beefier tires that handle mixed terrain/gravel nicely, giving tons of stability and grip without adding too much weight. The 2 wheel sets can be used interchangeably on one frame, eliminating the need for 2 bikes (unless you’re a serious roadie).  Disc brakes are key for quick stops and wet conditions.  Also, these bikes usually have multiple mounting points on the frames for additional storage and bottles for longer trips. 

Price point vary widely, but there are a few solid, well respected brands putting these  bikes out there for <$2000, i.e. Cannodale Topstone, Salsa Journeyman, Giant Revolt, & Specialized Sequoia Elite. 

Rodeo Labs Traildonkey

Rider # 3 - Marc Aguilar,  Team Coureur, Roadie

Years riding? 19 years – basically since the end of high school

 years riding gravel – 1 year newbie! **this is how long I’ve ridden road/gravel bikes off-road. Not counting any MTB riding (but that is also limited).

what is your primary style (or preferred style) of riding - Road, with gravel becoming a close second

what type/brand of bike would you recommend for an endurance gravel ride? 

Canyon Grail carbon. This is what I’ll ride the full Waffle with this year. https://www.canyon.com/en-gb/road/grail/

Another bike some of my hardcore gravel friends are using is the Rodeo Labs Traildonkey: https://www.rodeo-labs.com/td3/

why - weight? wheels? handling?  etc.

Normally, I would recommend more of a road bike (like the Canyon Endurace – that’s ‘Endurace’, not ‘Endurance’) for Waffle, but I did it on a pure road bike last year and wanted to try something different this year, so I got the Grail. The carbon version I got is lightweight, super comfortable in terms of geometry and compliance, and came equipped with disc brakes, tubeless wheels and 38mm tires. Beyond that, the floating handlebar really makes things comfortable off road! Combined with the proper bike fit and tire pressure, you can take the Grail on some pretty rough terrain and still move quickly and comfortably. For a ride like the Waffle, where the majority of the miles are pure road, I will run narrower, less knobby tires like the IRC Serac Sand 32mm. Being a long-time roadie, I’m confident in my ability to sustain power/speed on the pavement. But during last year’s Waffle, I lost A LOT of time in the dirt sectors due in large part to having an inappropriate bike and tire setup. This new Grail setup should help me find a better balance between speed on the road and dirt sectors on the Waffle and other mixed terrain rides! Check out this GoPro chest mount video I took of a recent Grail ride in the Rancho Penasquitos dirt, including Tunnel 4: https://youtu.be/AFImekrn3hk (pardon the broken GoPro glass).

There is also an aluminum Grail with standard handlebars for a very nice price point (and it is beautiful), but I haven’t tested it.

what other items to consider when choosing bike of choice?

You should consider your ride goals (i.e. the type of rides you want to be successful in) and choose a bike that will best help you achieve those goals. For me, I wanted a bike that fit a wide variety of tire widths easily, provided comfort off road, but still allowed me to drop watt bombs on the road. I also wanted something that came tubeless ready to take advantage of tubeless benefits both on and off road. Then, make sure that bike is going to fit you properly and that you can be comfortable riding on it for whatever distance you are targeting. One of the biggest things you’ll also want to consider is the type of components you want/need. A lot of gravel bikes have followed the MTB scene and moved to the 1x drivetrains, which offer a lot of practical benefits when riding off road. On my Grail I started with a standard 2-ring setup, but there’s a good chance I’ll move to a 1x setup in the future. Remember that your saddle choice will also greatly affect your experience on rough terrain. Lastly, especially if you’re new to riding in the dirt, choose your pedal + cleat setup wisely. As a roadie I’ve always used the Shimano Dura-Ace SPD-SL setup, and I love it for road. However, I’ve found that if you get the smallest bit of dirt/mud in the pedal or cleat, it quickly becomes difficult or impossible to clip in and out. So, for my Grail, I’ve gone with the Shimano XTR PD9100 pedals and cleats which have worked extremely well through mud, dirt, and water crossings I’ve done on the Grail so far!

And of course, when you’re spending your hard earned dollars on a bike, you deserve for it to look good. 😉 So don’t be afraid to take that into consideration. Get a bike that speaks to you and that makes you excited whenever you look at it.

Want to learn which bike Brian used when he won the 2018 Waffle ride?    Come to the upcoming Gravel Training, Sunday, Feb 24 from 8-11am.  You can get more information on which bike is right FOR YOU and more insider tips.  Space is limited - we want this to be a small group experience.  click here for more information

rock on and train hard..train smart
chi

Bike to work - a fun and effective way to train

May is national bike month.  Across the country cities are promoting and celebrating Bike To Work Day and it just so happens to be one of my favorite community service projects.  As a fitness professional, Bike To Work Day is fun and positive experience.  Co-workers coordinate meet ups and help each other along.  There are pit stops that are run by volunteers and stashed with food and swag.  There's no better positive reinforcement than BTWD and I've never met someone who has biked to work that didn't have the most authentic smile of joy on their face.

Living over 20 miles from my work, I used to only bike to work maybe once every few months.  Coordinating car and kid pick up was quite the puzzle and then making sure I took my computer and clothes.  Over the last year, I have created many solutions to increase my commute to 2-3 times a month and sometimes weekly!  And I absolutely love it.

Top 5 Reasons Why I Hop on my bike:
1. Great way to start the day - I sometimes think, sometimes I don't.  Sometimes I listen to music.
2. Don't have to be in the car
3. Great for my training.  Because it is a commute, I don't feel the pressure to go fast or slow. I just cruise in.  Before I know it, I've done 20 miles and I am ready to go.  Charged up!
4. Car sharing.  Having a teenager that can drive is great.  She is quite helpful in helping her younger sister from school and getting them food.  She doesn't have a car yet so me biking in means she can use my car.  Win for me, win for her, and win for her sisters!
5. Fun!!!  I love riding my bike and whether i commute by trail or by road I feel free.  Riding with a friend just doubles the fun.

Happy Commuting!
Chi

Mountain Bike Workout

let's take a quick break from all the reading for a fun kickass mountain bike workout.  normally i film a few reps to demostrate.  i took this quick video during my last set of the workout - so this is me really charging through my workout.  

Kickass Mtn Bike Workout - 100 reps per round for time (10 reps per exercise)

1. Thrusters (squat to overhead press) - 30 lbs (i could have gone a bit heavier) - 10 reps

2. pullups (purple band..just the right amount) - 10 reps

3. hanging knees to chest - 20 (wanted a lot of core today)

4. Lunge jumps - 10 each leg = 20 reps  Subtotal: 60 reps

5. superman crunch with gliders - 10

6. Atomics TRX pushup - 10 (hard for me)

7. Box Jumps - 10

8. TRX tricep extension - 10 (i forgot to do this one in the video...).


i did a total of 4 rounds with about 90 second rest between rounds.  each round took 4:30-4:45 minutes.  substitute any exercise to focus on areas YOU want to work on.  Maybe add Plank Rows or bicycle crunches or Bosu lunges. Pick exercises that challenge you but not make you stumble.  this is not the time to do an exercise or weight you are not comfortable with.

Mountain Bike focus:

1. lots of core

2. legs - range of motion; explosive

3. upper body - lots of body weight to keep arms strong for fast descents :)

4. fast pace to mimic the sprints and hills


(i had given my clients a similiar workout this week and was inspired by the results so i gave it to myself).


rock on with your bad selves!

chi

Climbing Whitney in a Day - Gather your gear (the bare bones)

(small excerpt from upcoming "Climbing Whitney in a Day" book)

Climbing Mt Whitney in one day is a lot to ask of your body.  It is 22 miles long (11 up, 11 down); you summit at an altitude of 14,505 feet, and your vertical climb is over 7000 feet! That morning, you’ll wake up before humanly appropriate (approximately 3am).  You barely consume the calories you are burning.  You may get uncomfortably cold, you may get severe altitude sickness, and several other unfortunate situations may arise.   The goal of your training program is to get your body properly prepared, get your gear lined up, and give you confidence to be successful and safe. 

Your gear includes must haves, should have, and nice to have.  Here is a list of Bare Bones items you must have to be safe and successful.

Bare Bones – Must Have

1. A pack to carry your stuff – 18-22 liters in size is good – that’s about the size of a pillowcase.  If you go bigger than you will be tempted to fill it up.  Your goal is to bring all the stuff you need while being as light as possible. Your pack with water and gear should weigh about 20-22 lbs (25 lbs tops). 

Cost: $75-100 for a day pack. 

2. Bladder for water – have a 3 liter bladder. This is enough water for 6 hour hike or 3 hours.  One liter of water = 32 oz = 2.2 lbs = 4-8 miles or 2-4 hours depending on person’s body size, heat, effort, altitude and pace.  On Whitney, there is water every hour.  Your last water before summiting is at Trail Camp so fill up!!!  All of it.  There is also water around switchback 25 but best to fill up at trail camp.

Cost: Usually the bladder comes with the pack if you are getting a new pack.  Otherwise it will cost $25-40. 

3. Water purifier - I prefer the charcoal pump action model. Some purifiers require batteries, and this scares me a bit because if something goes wrong with the purifier, and you need water, you’re screwed!  MSR is a good trusted brand.  One water purifier works for a group – not everyone in the group needs a purifier.  It takes about 5-10 minutes to purify your water – this includes taking it out, setting up, breaking down, and putting it away.  It is best to sync up purifying in the group.  
Cost: Water purifiers can be pricey: expect to pay $100 or more.  

4. Iodine tablets – to purify water when there is nothing else.  They work by disrupting the chemical balance that bacteria need to survive.  They are the size of a small pill, cheap, light and can save your life.  If your purifier stops working or you lose your group and don’t have a purifier, this is a sure way to purify your water.    Always have a few on hand and follow the instructions. 

5. Food – Your water and food, will take up the bulk of the space and weight in your pack.  Here’s the skinny on food – bring different kinds..different flavors and textures.  Your taste buds change at altitude and your favorite bar tastes like cardboard.  Fresh is always more enjoyable, but also weighs more.  This is personal preference and needs to be considered.  Bring your macro nutrients and don’t skimp on your nutrition.  What you bring will get fine-tuned on training hikes.  This is NOT the time to get on your weight-loss plan while on your hikes.  Eat to perform, or else you will eat your friend’s food and they won’t like it and won’t like you. Word.  
MACRO NUTRIENTS: 
Protein – beef jerky, nuts, salami, tuna pouch
Fats – nuts,  peanut butter, chips, trail mix  
Carbohydrates – fruit cups, dried fruit, okay you can bring your favorite bar, apple sauce
When packing your food, bring a large zip lock bag to keep your food in so it doesn’t get messy in your pack.  Also bring an extra bag to store your trash.

6. Head light – when you climb Mt. Whitney, you start in the dark and you may even end in the dark.  You will want to have a headlight that you can put on your head and have your hands free.  The price on headlights range drastically --  you can get these dirt cheap, or you can go nuts!  I have a spare one in my gear box that I bought for $10 at Sports Authority.  And I also have the coveted one that I purchased for $60 from REI.  What’s the big deal…?  The more expensive one offers more functions - different levels of brightness including the red light.  The red light function is important when you want to be seen but don’t really need to see, such as when you are talking to someone.  The regular light will blind people when you are looking at them.  Sometimes you have to take a pee but don’t need the big bright light and sometimes you are working your water purifier and need to be sure you have it set up correctly.  Be sure to carry spare batteries.   
Cost of a headlight: $10 - $120. 

7.  Water – Bring water and don’t EVER skimp on it!  Not sure if you should bring 1 or 2 liters…bring 2 liters.  Over the course of your training hikes, you will learn how much you drink for a given time period, temperature, pace, and level of intensity.  You also need to consider if there is water on your training hikes.  For Whitney there is plenty of water along the trail. But on your training hikes you may not be so lucky.  You may have to pack your own water for the whole 12 – 15 miles.  Do the math and make sure you carry enough even if it means buying another bladder.  Once you are out of water things get ugly fast. Cost of water – priceless.  

8. First aid kit: You need ibuprofen, duct tape, tums, blister kit (more duct tape), antiseptic wipes, something to close a wound, bug repellent and antihistamines.  If something unfortunate happens, such as your friend tripping on a rock and gauging on his/her knee, you want to be able to keep them comfortable. If something terrible happens, your friend has the symptoms of severe altitude sickness, you need to get the person down and off the mountain.  The national service rangers will not carry you off the mountain.  The only way you are getting down is your own two feet (or if your friends carry you).  They do have a helicopter pad near Trail Camp; I can’t imagine how much that costs…I’m guessing $10,000?   
Cost for first aid kit – approximately $20  
9.    Toilet paper / WAG bag – for when nature calls.   I fold toilet paper into “uses” and I like baby wipes too.  I get the individual “feminine” packets.   I also carry some Aguaphor - healing ointment.   Ladies – if it’s ‘that time of the month’ my apologies in advance.  Not fun at all and quite a logistical nuisance too.  Make sure you are prepared and take time to take care of yourself and your needs.  This may mean making the group stop more often than normal.

10. Pen/paper – Carry this in a zip lock bag in a convenient place on your pack along with your permit. 

11. Map – make sure it’s water proof or put it in a zip lock bag.  You can keep this puppy on the bottom of your pack or in your first aid kit. 99% of the time you will never need it since most of the trails are so well marked.  But when you do need it, you will thank the map gods.

12. Electrolytes – Your body is under a lot of stress with the distance and elevation on this hike.  You should be drinking lots of water to replace the fluids that you are losing.  But that also means you are losing valuable electrolytes such as salt, potassium, and magnesium.   But for now, have either electrolyte pills you swallow, electrolyte that you mix with water, or coconut water.  

Happy Trails!
Chi

Whitney training - taking a break, writing a book

There is no Whitney training hike this year.  

After years of consecutive Whitney training and summitting, I'm taking a year off.  Much needed actually since when I lead these Whitney hikes, it means my summer is taken up.  Looking forward to long road trips and lazy weekends this year. 

But it also because I want to take this time to write a book, more like a workbook on climbing Whitney.  All the good stuff, tips I've learned over the years intimately, humbly, courageously, and fearfully.

Email me your questions about Whitney training to mtnbikechi@gmail.com ?  
What would help you?  Want to know which hikes?  What to bring?  What to wear?  

Are you planning to hike Whitney this year?  Be sure to apply for your permit now.  

The permit is done as a lottery and is held in April.  Apply for the lottery in January-February through www.recreation.gov and search Mt. Whitney.  It will ask you to select a few Mt. Whitney options – pick the one with the permit symbol.  Once there, you will see the fine print of dates – when application is due and when they start giving out permits.  Each application costs $6 regardless if you get a permit.  Application results are announced on March 24 through email.  They will let you know if you were successful or unsuccessful.  

I'll be doing more posting since I'm not leading training hikes so stayed tuned for gear, nutrition, clothing, safety, and other important topics to consider to be successful, safe, and have a good time.

talk soon!
chi

Mountain Bike Training Workshop - January 13, 2017

Mountain Bike Training Workshop - 
Train hard to ride fast

Date: Friday, January 13, 2017 from 6-8 pm

Locaton: somewhere in north county, San Diego.

Cost per person: $25

SIGN UP HERE

you love to ride and you spend lots of time and money on your bike.  But how do you train yourself?  Mountain biking is a demanding sport including endurance, power, balance, agility, skills.  Not to mention the proper nutrition and hydration to sustain a 2, 4, 8 hour bike ride!  And there's more.. strength training, staying limber, injury prevention..

Includes:
1. Elements of a fitness as it relates to mountain biking.
2. Importance of a training program.
3. Why you should include recovery and rest into your training.
4. Strength training makes your faster
5. Take care of your body - stretching, yoga, body work.
6. What to eat before you ride, after you ride, and nutrition for your rides to keep you going strong
7  Healthy snacks and one beer ticket.

Sign up here .  Be sure to tell your buddies! 
Once you sign up, i will be in touch with more details.  Happy holidays! 

Train hard, train smart

chi

The coveted rest week - rest to get faster and stronger

Ahhhh..i made it - time to rest.  For the whole week, i don't have to think about miles, minutes, pace, or anything related to training.  This week is about recouping, recharging, and like my acupuncturist says, restore my chi :)

Taking a much need rest after the Catalina Gran Fondo.

Intense training and racing takes its toll.

• The physical & mental energy required for race day performance and focused intensity.  
• Physical energy for those hard training days that you push yourself past your limits.  
• Time and energy to plan your rides and training off your bike.  And then the energy to take care of life's necessities like cleaning, cooking, kids, or life's emergencies after a hard ride. 
• Physical & mental energy to start a ride or workout when your body feels exhausted from yesterday's activities.  
• And the emotional energy.  Maybe it's because i'm a girl and i can be more sensitive then my male counterparts, but i know that when I've been putting my body under continuous stress, i am not able to handle emotional situations as gracefully.  

Honestly i would make myself push through all this stuff and keep going.  The real reason why I started to incorporate rest week was due to the fact that I would get sick...all the time. Mostly upper respiratory infections - in two years i got pneumonia twice!!  After the second bout of pneumonia, I threw the towel in to figure out what was going on.

As a coach, i should know better than to not give my body rest.  But as an athlete, it is hard to stop training.  i had to come to terms with the science and give myself the needed rest WEEK.  It's been about a year and a half since i started to incorporate the coveted rest week and i've been sick only once in that time. 

How it works - train, intense hard for 5-7 weeks (varies from athlete to the next) and then take a WHOLE week to do whatever the heck I want.  here are a few do's and don'ts for your rest week:

• DON'T put too many rules.  do whatever you want without any judgement.
• DO schedule a massage or acupuncture or some type of bodywork to help with muscle and tissue rejuvenation.  I try to do more yoga during my rest weeks.
• DO try to get fresh air and get a little sweat. Do something you don't normally have time for.
• DO try to do more with the ones you love - Sit and watch movies with my children.
• DON'T worry that your friends are riding or the such.

Then when it's time to get back on the bike and start training, you will be able to give more then you did before your rest week.  It's in the science - train hard (overload principle) and then recovery to rejuvenate and repair.   I've also noticed that I'm don't get burn out like i have in the past.

Tomorrow?  Time to go to Big Bear for some racing..yea!!!  Rest week is about to end and i'm like a race horse hungry to ride fast.

Train hard, rest even harder

chi

here are few articles reinforcing how your performance improves when you incorporate a rest week. 

http://www.joefrielsblog.com/2012/06/recovery-week-design.html 

http://cyclingtips.com/2008/11/rest-periods/

http://breakingmuscle.com/cycling/how-your-recovery-relates-directly-to-your-performance

No time to waste...Last day to confirm your Whitney Permit

If you were one of the lucky winner to get a permit for Whitney, today is the last to pay and confirm your application.

Go to Recreation.gov and log in.  Go to your 'Applications' and pay for your permit.  $15 per person.  Otherwise you forfeit your permit.  ouch!

While you are in there...if you plan to camp at The Portal, be sure to reserve your camp site.  They go fast.

Now the fun begins!!
chi

Whitney 2016 - Training starts soon (10 spots open)

It's that time again and a Whitney permit has been confirmed.

Training will start end of April with 6 training hikes.  The one day summit date is Thursday, September 8th  with 10 spots available.

Here are the details
MT. WHITNEY TRAINING - PERMIT CONFIRMED

Date: September 8, 2016
Number of spots: 10
Cost per person: $450
Includes; 3 months of training for the event and guide for the Whitney hike. plus..

• 2-night camping at the portal, overnight stay at Dow Villas, and enjoy a warm meal after the summit.
• One day summit permit!
• Lots of good memories, new friends, and a sense of true accomplishment

$100 deposit to hold your spot.  The balance is due by May 30th.

If you are interested in training but not wanting to do the Whitney summit, please email at mtnbikechi@gmail.com and you will added to the training hike invite list.

It's going to be a great summer with fun surprises!!!
chi

My first summit to Whitney back in 1998

Get your Whitney permit!!! time is ticking

If you are looking to get a permit to hike Whitney, you have about a week left to submit your online application for the lottery.

Who: you and up to 14 of your favorite friends.
What: 1-day or multiple day permit must apply.
When: submit your application by March 15, 2016...11:59 pm Eastern Time!!!  You need a permit if you plan to climb Mt. Whitney in the summer and fall.
Where: go to www.recreation.gov and search Mt. Whitney...make sure you select the permit and not the camp site.
Cost: $6 per application.

You will know if you get a permit or not on March 24th.

Once you get your permit...next step is reserve your campsite and lodging for after the hike (do this immediately).

no time like the present :)
Chi

The Power of Strength Training

The two single most reasons people don't strength train -- time and not knowing what to do.  I get it...you get off your bike and rush to work or to your family.  The days blur together and your main focus is when you are going to get your next ride (enter YOUR sport here) in.  Time is valuable with the holidays and all the obligations that come with this time of the year.

The benefits of strength training are numerous -ranging from strengthening your bones and to helping you lose body fat. For those who take their sport seriously/competitively, it will make you stronger and faster.  It increases your body's ability to buffer lactic acid, helps with balance, increases power output, trims you down, and improves muscular strength and endurance.  Whether you are running, surfing, playing tennis, volleyball, or mountain biking :) you will get faster, stronger, and also prevent overuse injuries.  not bad..eh?

you in?

This is what you need:

1. Timer (interval timer app works well)

2. Clear out some space

3. Good music 

4. List of exercises below

Here's a quick workout you can do at home without any equipment. 

20- min Quick Home Workout

30 seconds hard / 10 sec recovery - repeat 3-5 times

(How hard - on a scale from 1-10 where 10 is "all out" be at a level 8)

1.  Push-ups 

2. Side plank

3. Crunches with legs up

4. Bicycle crunches 

5. Supermans

6. Alternating forward lunge and reach down on the lunge part

I attempted to make a little video of the above mentioned exercises -  I labeled it Level 1 because there will be more workouts to come. http://youtu.be/EPm04x1JRuw. 

Happy Holidays!

Chi

i'm back!!!! get on your bike and jam!!!

been a rough summer with whitney and personal shit going on..so sorry for lack of attention little blog... you hold my biggest dreams so plan to work in time and effort into you...

random writing ideas...female body weight concern, how to get faster on your bike...or just get faster..., importance of strength training, mental training, eating smarter..

so i'll go with one of my favorite subjects..how to get faster on your bike...

Snow Summit Bike Park..Summer 2015

10. lose 5 pounds

9. be hydrated and have the right nutrition with you..at least a bottle with electrolytes

8. add strength training to your weekly routine..period!!!   favorite leg exercises - walking lunges, 1-legged squats, jumping squats, box jumps, squat your own weight.. 3-4 sets..8-15 reps

7. ride with people faster than you

6. go to a pump track

5. take a mtn bike road trip...local mountains, next city up, across state, different state..different country!!  get out of your comfort zone and seek new adventures...

4. take appropirate rest days or rest week...  your body needs to recharge from all the stress...more stress isn't always better

5. keep your body working 100% with massage, trigger point, or foam rolling...

4. hill repeats!!! do them..don't whine..

3. eat smart ...eat before your ride to prepare..eat after to recover...

2. work on 1-2 new techniques this month..turn smoother, jump cleaner, shift better

1. make sure your bike is working at 100%...brakes, gears, shifters, bracket, tires..etc

ride hard.

train hard, train smart

chi

It's go time!  After 3 months of training, we are ready to summit Whitney. This will be my last training group for awhile as I plan to take trips with my family and take my own Mtn bike adventures.  My first summit was over 20 years ago and each time I come see Whitney I'm a little different and a little wiser. Same mountain, different experience. Though Whitney can be cruel, she is surrounded my beauty....

Not only do I aspire to get each person physically ready for the one day summit, I hope each learns about their own resilience and see the beauty around us each day. It's not just the summit but the moments that being you to the summit that truly matter.

You got the Mt. Whitney permit...now what? Critical Planning Steps

On March 24th, hundreds of soon to be hikers, got the good or bad news of getting a Mt. Whitney permit.

If you got one, Congratulations for securing a permit for Whitney!!!  There are thousands, tens of thousands, of applications that go into the lottery each year and only 100 permits are given for each day.  You are a lucky winner!!!  

If this is your first (or second) attempt for Whitney, there is some initial and critical first steps before you get started on your training.  Get your calendar out and you wallet and do this right away!!!  If you are doing this summit with a friend or friends, be sure they are also ready with their calendars and wallets.  You may have some friends change their mind.  Don't worry, you are going to have a great time.

Figure out if you are camping the night before or staying at the local motels down in Lone Pine.   There are benefits to both but any advantage of getting at altitude is more valuable then clean sheets.  just saying...
Campsites are going fast and may all be gone.  To get a campsite at the Whitney Portal visit the website for federal parks and search "Whitney Portal".  The portal also has a dozen or so, 'first come first serve' campsites.  Cross your fingers.  There always seems to be campsites available but maybe i've been lucky.

The next thing to secure is where you are sleeping the night after your hike.  Clean sheets wins here!!  I always go to the Dow Villa Motel in Lone Pine.  They are near many restaurants, have a pool & jacuzzi, and rooms are always clean. They also have AAA discount.  

The final prep work you need to line up is your training schedule.  2-3 months is a great way to prepare for Whitney.  Give yourself a month of medium hikes about 5-12 miles in length with ample elevation.  Spend the final 1-2 months, with 12-20 miles hikes at altitude.  Mark your calendar and follow your plan.  Depending on your location and which hikes you are doing, you will need to secure a permit prior.  Gorgonio requires a permit and they do check!!  San Jacinto needs a permit and you will need to request one if you are climbing via Humber Park.  

DO NOT PROCRASTINATE. This planning will save you many headaches.

Shoes are next...
Chi

Whitney 2016...training for Whitney starts soon (10 spots available)

It's that time again and a Whitney permit has been confirmed.

Training will start end of April with 6 training hikes.  The one day summit date is Thursday, September 8th  with 10 spots available.

Here are the details
MT. WHITNEY TRAINING - PERMIT CONFIRMED

Date: September 8, 2016
Number of spots: 10
Cost per person: $450
Includes; 3 months of training for the event and guide for the Whitney hike. plus..

• 2-night camping at the portal, overnight stay at Dow Villas, and enjoy a warm meal after the summit.
• One day summit permit!
• Lots of good memories, new friends, and a sense of true accomplishment

$100 deposit to hold your spot.  The balance is due by May 30th.

If you are interested in training but not wanting to do the Whitney summit, please email at mtnbikechi@gmail.com and you will added to the training hike invite list.

It's going to be a great summer with fun surprises!!!
chi

knowing when to rest...and how to rest

sometimes it feels like my head just spins..so much in life that is totally out of my control and then so many things that i want to do and i get excited for.  between the two i get squashed into an ADD firework show.

the few times that i actually stop thinking is when i'm riding.  everything is totally quiet.  sometimes i hear my own thoughts but they are not screaming out at me or coming 2-3 at a time.  they are like soft whispers of happy thoughts.

but what happens when the body is tired and you can't ride (run, swim)?  take a rest day..rest week.

over the last six months i've been sick twice...and each time i was sick were chest/lung related where the thought of doing a ride was out of the question.  (and i'm still sick as i'm writing this with a gurgle cough, swollen lymph nodes, and general malaise).  i think back at what lead to each of those illnesses and noticed that i was putting in serious time and energy without adequate rest.  not just a day rest, but a mental and physical rest week.  a week to pull back and let my body properly recover.   just have fun and do whatever i wanted and play.   what a concept.  i know this basic principal as a trainer, but as an athlete i'm a stubborn bull unable to give up my training, my riding.  my riding gives my brain a chance to breath and let the stress go.  unfortunately, by letting one stress go, i take on another that is wearing my body down.

the body is an amazing work of art.  it works constantly to find equilibrium - you train hard and the body adapts to the stress, you stop exercising and the body adapts.  my body isn't just dealing with my stress of my 9-5 job and mountain biking but the stress of raising 3 girls, taking care of finances and a home, and not to mention the challenges of a teenager.  oh yes, and having a relationship.  my body is under so much stress that i don't know how to relax if i'm not riding.  a friend mentioned to me today (impeccable timing), he said 'resting isn't just sitting and relaxing, it's relaxing in here' and he points to his head.

i took a day off today.  i was suppose to be on my weekly wednesday night ride with class A riders but instead i listened to my body and rested.  i'm still working on resting...in my mind.

peace out..
chi