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

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 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

Weekend Quickie - WOD for busy people

Making time to exercise on the weekends can be challenging - kids, work demands, and busy social lives, or all of the above.  However, having time to exercise is important for your training schedule, staying consistent with your workout routine to reach your health and fitness goals, or like me, need a little time to unplug and get some fresh air.

Based on American College of Sports Medicine (the godfather of science and fitness), the recommended amount of exercise just to stay healthy is 150  minutes per week (30 min x 5 days/week) of moderate-intensity cardiovascular exercise or vigorous-intensity 20 minutes per day for at least 3 days per week (or combination of the two) PLUS strength training 2-3/days.

Here is a quick workout for you busy people out there:

One of my favorite places to run - Encinitas, CA

CARDIOVASCULAR:  
20-30 Moderate-intensity run with hills.  Maybe try out a 5K route or run one direction for 10-15 and then back.   Go hard, go fast.  You can relax later :)
If you are using a treadmill, add a 1 minute hill (4-6% grade) every 5 minutes (4 min flat+ 1 min hill).

W.O.D. - WORKOUT OF THE DAY "Weekend Quickie"
5 rounds of the following as fast as you can, for time.  Should take less than 10 minutes.

1. 20 pushups (girls - start with 10 and work up to 20)
2. 20 crunches with legs up toward ceiling
3. 20 squats

Feel free to post your times.  Too busy to do both, then do choose or do 2 sets of the WOD.  Don't let yourself off the hook that easy.  

Enjoy the rest of your weekend and time with your family and friends.   

Chi

Client of 2012! A snowboarder gets his Christmas wish

As a trainer, i have the privilege of working with goals and dreams.  I analyze discrepancies, muscle imbalances, core weakness, and commitment.  Achieving your dreams requires all...commitment, strength  and humility.

This year, I crown Mark as the client of the 2012...here's his story and what he has overcome..

Mark is an educated and accomplished financial director working for a Fortune 100 company.  He works long days and nights.  He also has a wife and 2 children and is able to stay connected to his family's daily activities and events.  He spends quality time with his family and extended family and has taken time to help his elderly mother.

Aside from his responsibility to his family and work, he is equally passionate about his health, fitness, and strength.  and THAT is the key, the essence of his success.   He wants to stay, feel, and be strong.  He can bench his weight and pull his weight.  Over the summer, his aching hip which was a nuiance, turned into a sharp pain in the middle of the night. and in September, Mark (after long thoughtful discussion and deliberation) had his hip replaced.  The only thing he was worried about was snowboarding in the Winter...

He came back to train in October, just 4 weeks after his surgery with hopes to snowboard after Christmas.  we had a lot of work to do...

Oct 15-30 - work on core strength, hip strength, and balance; increase hip range of motion (ROM)
sample: one-legged exercises.  bridge/chest exercises with a stability ball (SB) to challenge core, gluts and hip strength.  side leg lifts with band.  squat with limited resistance.  high intensity - battle rope, bench, pullups.  

Nov 1-15 - increase resistance on hip motion, core and balance.
sample: squats on bosu with balancing movements (e.g. twists), plank exercises on SB, TRX reverse lunges to balance.   RIP Trainer - straight arm twists.  MORE high intensity - battle rope, bench, pullups.  

Nov 15-dec 15 - bring it on!!!  high intensity, limited recovery.  Fatigue legs and hips.
sample: heavy squats with heel raises for 45 sec followed by turning squat jumps followed by SB plank & SB pike, TRX plank, Bosu obliques crunches.    also included upper body exercises.

On Dec 20th, Mark saw his doctor who gave him the green light to snowboard. :)

I'm happy to report that Mark is currently in Mammoth, snowboarding on a new hip.  When I asked how he felt..he said

" You could not have got me more prepared.  Was an awesome day with awesome conditions.  My leg has held up way better than expected.  Can't wait for tomorrow"

Mark - I'm so proud of you and your commitment.  and for all those Mark's out there..stay strong and focused!

Train hard, Train smart
A very happy trainer

Be Nimble, Be Quick - 5 Tips to Improve Your Speed

Taken by Dan McCormick

Race season is around the corner...my nutrition is getting a make over, I am increasing the intensity of longer rides, and watching my sleep hours (need to cut back on my beer intake too).  Plain and simple - I love racing and I love training for my races.   I get excited, nervous, pumped, motivated, and overjoyed!!!  Boooyaaaa!!!  I race because it is fun, pushes my limits, and makes me faster!


Racing is not the only way to get faster.  Many of my clients, runners and bikers, are looking to PR their next race.  They want to push their mental and physical limits and see what boundaries they can break.  Below are some insights into revamping YOUR training to be a better and faster rider or runner.




1. Lose your Muffin Top or Keg Belly
trim down and watch your sugar and alcohol intake.  In a week or two you will start to feel a big difference.  Dropping 5 pounds make you faster and your power is not lost in extra weight.  People spend hundreds of dollars getting their bike lighter when they can lose that weight in their waistline.


2. Strength Train
this is my favorite topic because it is simple and yet so many people think since they use their legs they don't have to train their legs.  That is exactly why you do have to train your legs.  Runners and bikers want to stay light and lean so using your own body weight is perfect.  think simple - pushups, pullups, lunges, squats.  Add core exercises such as plank, twists, and crunches.  Finally, round up your routine by challenging your balance - strengthen your ankles, hips, and shoulders.  If you are starting your race season or that half marathon is around the corner, wait for a break in your training schedule to add these exercises.  


3. Gear up!
Take a look at what you are riding or running in.  If you haven't replaced your running shoes in 6 months or your bike has seen better days, consider investing in new gear.  As an endurance athlete,  you spend hours and hours training and your bike/shoes should be able to handle this wear; keep your gear working at its best so you can keep moving at your best.  Take care of your gear - keep it clean and dry.  New tires can help your turns, better socks can make your feet feel comfy for hours, look into new nifty breaks...don't settle with what you got with your initial purchase.


4. Nutrition is Key

Taken by Dan McCormick

Be ready for your ride/run hours before you need to.  Consider your intensity, duration, and the natural elements (heat, humidity, dry, cold) and adjust your calories and nutrients accordingly. Hydrate not just hours before your race/run/ride, but start days before.  Practice with what you put in your body and see how you feel; maybe you have trouble carrying the bottle or gu.    I learned during my long (4+ hour) rides, that electrolyte pills were more effective than Nuuns, although I love the way Nuuns taste and feel in my body.  It just wasn't cutting it for my needs.

5.  Challenge Yourself
Ride with better riders.  Ride in new places.  Sign up for a race for the fun of it.  Taking mountain bike road trips with friends is one of the funnest ways to get your groove on and test your speed and bike skills.  Riding with faster people makes you pace yourself harder and see how fast your legs can go.  My new challenge is the Strava App that lets me compare segments of my favorite rides with other riders.    It is a simple tool; just hit start and it does the rest.   The addiction factor is high on this tool so be forewarned.


Jack be nimble, jack be quick, jack jumped on his mountain bike.


Train hard, train smart
Chi

Will Race For Beer

Racing has a unique way of defining you as an athlete and as a person. I wasn't always sucha strong competitor but after completing my first mountain bike racing season as Expert, I look back at how much racing has molded me into the athlete and person I want to become. It is an arena to become a better rider – nimble and light on the descents, strong and steady on the climbs, and smart on the nutrition. I won’t race forever: one day I will fill my calendar with my own picks & favorite trails rather than US Cup # (enter a number); but while the fire is burning and the passion is there, I will race and race hard.

Be careful with overtraining!
I was getting faster with every ride; so I rode more, hoping to get faster. Only to find that I was sick and my energy was severely dampened. Manage your energy and stop while you’re ahead. You know you’re overtraining when you ride and your legs hurt after your warm-up. They should feel fresh and your breathing smooth.

Ditch the camelback!
The camelback was like my blankie and it had everything I thought I needed. But when it came to racing, it's about being lite. What I REALLY needed on a 15-25 mile ride was a tube, CO2, a gu and a bottle of water. The only other time I used my camelback was during Downieville when I needed both hands on the bars during the descents. Although, there were a few moments I could have drank from a bottle…note taken for next year.

Stay focused!
There were obstacles that could have slowed me down or made me think I couldn’t ride hard. There are obstacles IN LIFE that make you question your ideas, your abilities, and your values. Believe in yourself. Staying focused on the task (call it a race, a goal, your life) is challenging because distractions and doubt can steal your vision. Nuture your goals and recommit your focus -- this focus is powerful. Whether it is a break up, worse day of my period, and an upset stomach (all on the same day), you still have to race. What are you going to do about it? What does it take to break you? Excuses give you an easy out; but challenges can make you find a stronger side that is waiting to be exposed. Once the race starts and you got your groove, fatigue seeps into your muscles and your head and start a downward spiral. Keep your focus! Breathe… when you can hone your focus, you transport to a kind of surreal, dream-like feeling. When I race, I tell myself “Winners don’t whine” or “soon you’ll be sitting with a cold beer and won’t feel any of the pain” . When all else fails, PEDAL, PEDAL, PEDAL!

What’s a kit?!
Team leader, Derek Harmon, brought me a kit the day before the first race at Sagebrush. I’m thinking “what the heck is a kit?”. Soon I realized that your racing outfit is your kit - dah! I was reluctant to wear the tight shorts (XS? REALLY?!) but after racing in ‘my kit’ I realized that they do the job of keeping clothing out of your way. I acquired a new Lazer helmet that is feather-weight and super cool glasses that have changeable lenses.

The power of protein, electrolytes, and water!
How, when, and what you feed yourself 24/7 is essential to training and racing. The closer you pay attention to your hydration, protein, and veggies, the more power you get. I added a shake in the morning that has 20 grams of protein and shit-load of fruit, added some lean steak on my salad, ate more fish, took omega-3 oils, added super green powder to my drinks/smoothies. Alcohol intake subsided and was substituted for water. Stopped my Wednesday night ice cream treats and substituted plain greek yogurt with fresh fruit. Started using Hammer’s Recoverlite after my hard rides. On average, I drank 4 liters of water a day. I ate and drank to ride and then I ate and drank to recover.

Train hard, train smart!
Every workout, no matter how good or bad I might have felt, was like a deposit into the ‘race hard fund’. But on those rides where I was committed to the training, I made huge gains. I started to tailor my workouts depending on the race coming up – short and fast, long hills, technical descents. I added more pushups and pull-ups for Downieville and long hill repeats for Big Bear race. Ahhh…and then there’s yoga like a dear, loyal friend. My yoga practice has improved my upper body and core strength with arm balancing poses. Yoga is about non-attachment and not worrying about how good you look, it’s about your breath and how you feel and being absolutely present. My mind would wander and I would bring it back to the present. This training, helped me keep my focus during my riding….one breath at a time.

Next year...
more strength training – core for balance and strength, stronger legs for the climbs, stronger upper body for the descents. Adding road biking to the training schedule in the off-season. My own floor pump – hand pump and CO2s aren’t cutting it. Finally, arm and leg warmers would be nice.

I must give proper credit to – Derek of Bear Valley Bikes who helped me ditch the camelback, reassured me before major races, helped me with the fancy helmet and gear, and with race day logistics. My riding buddies (Craig & Binh - pictured left) for showing me the lines and keeping it real. My buddies (Orange & Gimpy) at work for kicking my ass. Super K for reinforcing all that I read about mental training and how key it is to having a successful race. My family who made sure I came home safe after every race.

Every time I get on my bike, it is a treat. I get a unique opportunity to encounter the world around me in a language I understand. It cures my concerns, shows me solutions, retraces the beautiful gifts I have in life, and makes me feel so grateful. At the end of the day, a race is a race; take the good and the bad and learn. Have fun along the way.

Now...how about that cold beer?

Chi

Climbing Mt. Whitney - step two: training

Mt. Whitney lies 14,505 feet above sea level and every year, thousands make it a goal to reach the peak. The Whitney trail is a 22-mile out and back hike with over 7000 feet of elevation gain. Training to hike Mt. Whitney on the surface may appear to be simple enough - get some food, good shoes, and let's go! I sheepishly remember my first trip that started off so well - I was in excellent shape, in my early 20's, and loved being outside. That first attempt left me puking along the trail about a dozen times until I finally got my sorry ass to the bottom. You don't get rescued from altitude sickness.

I have since successfully climbed Mt. Whitney three times and I have learned plenty on what TO DO and what NOT TO DO. The following information has helped me lead two groups up Whitney with a 80% success rate (more on that 20% in a bit).

CHALLENGES TO CLIMBING MT. WHITNEY-

1. Permit will dictate your pace. It is hard to get a two-day permit and you may end up with a one day permit. You will need to prepare your body to do the whole 22-mile trek in 12-16 hours. (3% of those who attempted were too slow and didn't make the cut off time).

2. Hard on knees - all that descending is hard on your knees especially if you are predisposed to knee problems. You will need to calculate how much climbing you will want to do. The challenge in climbing Mt. Whitney is not just the 11 mile climb; it's the 11 mile climb down. Having a parachute has crossed my mind. (Another 10% was from bad knees.) Hiking poles is a smart choice to help you reach the peak and that beer at the end.

3. You are the pack mule - carry your water and be ready to refuel. Be smart on your packing and know your gear.

4. The big one - Altitude sickness. Some get it worse than others and fitness level is not a predictor of how you will respond; hence my puke fest the first time up. (Last 7% was from altitude sickness)

TRAINING - Give yourself 2-3 months to train. Upon receiving notice that you got a permit (YAHOO!!), set up a calendar with your friends and be sure everyone is committed to the hikes. When I train people, if they don't come to the training hikes, they don't get to hike Mt. Whitney. Period. Also, start to gather your gear & smart, lite clothes. To see of items to carry with you, check out my One-day pack blog from September 2010

First Month - spend the weekends hiking 8-12 miles working on pace and stamina. Wear your pack, shoes, and clothes that you plan to bring with you on your trip. It may seem silly that you fill up your entire water bladder for a 4-hour hike. You will be thankful that you learned about an issue on ...a 4-hour hike vs. an 8-hour hike. Get comfortable with the size & weight of the pack as well as where you like your stuff to go (e.g. camera, chap stick, headphones). You may discover that your pack hurts your back, your shoes suck, you get blisters, cotton vs. smart fabrics, you need hiking poles, you don't like beef jerky but you like PB&J's, etc.

Hiking schedule - The local mountains in San Diego offer the distance and elevation change to start off your training. There are a handful of trails that give you 8-12 miles of hiking and 2000-4000 feet of elevation gain. Sample schedule - Iron Mtn (8 miles; 2,696 foot peak), Mt. Woodson (8.7 miles with steep sections), Mt. Baldy** altitude hike (12 miles, 4000 feet of elevation gain, 10,084 peak).

During the week, work on your cardiovascular endurance with running, fast walking, and stair climbing for a minimum of 30 minutes but aim for 45-60 minutes, three times a week. This cardio will build your base for intervals next month. Add strength training into your training with squats & lunges (compliment with chest, back, and core) two times a week. Both strength training and high-intensity endurance training help train the muscles to deal with anaerobic situations.

Second Month - Continue your training with longer hikes, steeper terrain, and another hefty altitude hike. You should be comfortable with the weight of your pack and shoes. (Planning Logistics - for the longer hikes in the mountains, get all the maps and directions the night before and plan to leave San Diego at 5am so you can start the hike by 7am. Though San Diego is often under a blanket of marine layer, the mountains are hot and it is best to get to the peak before it gets too hot. Training for the heat is not part of preparing you for Mt.Whitney; just part of the package.) Get creative with your meal planning. You will be on the trail for 5-8 hours and those bars will start loosing their appeal. Instead, go for real food like last night's pizza, sub sandwich, PB&J, peach's in a cup (personal favorite). You will want a combination of complex carbs, protein, and fat. I actually like to think of something sweet, salty, crunchy, & something with chocolate.

Hiking Schedule -

San Jacinto via of Marion Mtn** (PERMIT REQUIRED) - 11 miles, 6700' elevation gain, 10,834' peak - this climb is particularly steep and a good test of what the change of altitude does to you. Work on slowing your pace a bit and deep belly breathing. I particularly don't like lots of stops because the muscles and breathing lose their rhythm - steady pace works well.

Mission Trails - nothing too exciting except that you can get a lot of miles. Goal for this hike is steady pace of 15 miles in 5 hours.

San Gorgonio** (PERMIT REQUIRED) - 16 miles, 5419' elevation gain, 11,499 peak, 6-8 hours. Practice with food and test your water purifier on this trail. Again work on pacing and breathing - you may catch yourself only doing shallow breathing. Work on breathing thru your diaphragm.

Once every couple of weeks, challenge your cardiovascular endurance with intervals by running up a hill for 1-3 minutes at an intense pace and then allow yourself to recover before repeating 3-4 more times. Add some more weight to those lunges and squats.

Final Month of Training - Just to clarify - climbing at altitude won't actually acclimatize you. You need to live in that altitude for days, weeks, or (for some)months to actually get the physiologically changes to enable you to function with lower levels of oxygen. However, hiking at altitude will give you a look at how your body responds. Slowing your pace and breathing smooth are both effective tools to improve your chances.

Hiking schedule -

Big Bear - 10+ miles. Get yourself up to Big Bear at 8000 feet. There are plenty of trails that interweave and offer beautiful views.

San Jacinto via Humber Park (PERMIT REQUIRED)- 16 miles, 4,384' elevation, 10,834' peak, 8 hours. Reach the peak using a different trail. It is longer but the elevation gain is a bit more forgiving.

Each training hike will give you precious experiences to prepare you for the actual Mt. Whitney climb. Learn from your mistakes and your friends mistakes.

Climbing Mt. Whitney - step three: wake up at 3am....More on the final days of preparation.

Remember to stop and smell the pine trees.

Chi

Get faster on your bike - strength train

It is fun to talk about gear, packs, and more gear. To be honest, I'm a sucker for packs -- I have a pack for every occassion and every sport. But if all you have is pretty gear, you are going to look pretty silly on the trail, ocean, mountain or whereever you may be found. You need to know what you are doing and in the right physical condition to show your stuff and have fun doing it.

When I refer to training, I am presuming you have a specific goal/sport in mind, specific timeline, and there is a progression to your training -- know where you are and where you want to be. For those already incorporating strength training to improve performance (nice job) - remember to do it twice a week to see best gains with 3 days of recovery in between*. The training schedule below represents a sample strength training schedule I am currently doing twice a week. It allows me to be a stronger racer and keep up with The Boys.

Strength Training Workout

goal: mountain biking - faster hill climbing; increase power output
current power output at threshold: 161 watts (tested during VO2max test in August 2010)

This would also be a great training program for a snowboarder or skiier.

timeline: six months (race seasons resumes in March 2011)

intensity: 3-5 sets for 6-8 reps (heavy weights)

• squats (20 lbs DBs)
• 1-leg squat (using TRX)
• Jump squats -10-15 reps (currently using just body weight; will add more resistence in 4-6 weeks)
• Forward lunges (15 lbs)
• Roll outs- 15 reps (using TRX) - this core exercise is an intense stabilizer and forces your abs to contract from your pelvis (mula bandha) to your upper ribs. Any weakness in your core will show up here. I feel the benefits of this exercise when i'm riding my mountain bike down a steep, technical descent and my upper body needs to be steady.
• Twisted pikes on SB - 5 on each side - fun to do and great proprioception. teaches your obliques to engage under stress.
• Pushups with MB roll - 10-12 reps. core and upper body in one!

New to strength training? start of with lighter weight, more rep, 2-3 sets. (ego has no place here)

* The general guideline is to rest muscles 48 hours, but in a recent paper published by ACSM (see pgs 10-11), those who rested 3-4 days saw larger gains than those who only rested 48 hours.

Enjoy the beautiful Fall weather! clear skies and moist dirt ((((inhale!!! ahhhh))))

Chi

Looking at taking pictures/videos to better demonstrate these exercises. Hopefully you'll see them posted soon.

Enjoy your hard work

We can be hard on ourselves with intense training and strict diets not allowing ourselves to enjoy the fruits of our labor. Everyone once and and while, you need to sit back and say "good job".

Recently I was on a ride alone, enjoy a quick ride at mission trails - a spot i know well from the high school days. My music was set just right with an energetic vibe. My muscles were sore from a tough hike the day before, but I had recovered quickly and I was looking forward to this time alone. With a bit of sassy attitude, i hit all the tough descents with easy - dropping my ass wwwaaaayyyy back and keeping my core strong. The climbs were a bit tough and my foot came down twice. note to self - more lunges with heavier resistance. All in all...it felt good that my training was kicking in and i was improving. I even let go of my crutch - my 'bad' eye. into the ride, the contact was folding itself in my eye -- i quickly stopped and took it out. i rode without any eye correction and it was fine.

i rode most of the ride with this one tune in my head and it set the mood just right - Time Along by Josh Martinez.

enjoy your hard work!

Proprioception - sharper turns, improve your tricks

Proprioception is a fancy way of knowing where your body is in time and space. I am amazed that our bodies have this super power to be able know (without looking) where each part of the body is relative to itself and to the earth. I recently finished a book about Marla Streb, a pro female racer and my new idol, who after winning a gold medal in the X-games in downhill mountain biking, continued to improve her performance with strength training and specifically proprioception. Racing downhill at 40 mph and then hitting a jump, her body's proprioception has to be completely on - to say the least.

A few simple ways to start improving your own proprioception.

level A - get started

stand tall on your feet (separated hip distance and be sure your feet are parallel) and lift one leg up in front of you/then switch. Now try the same exercise with your eyes closed. do you see how your ankle moves this way and that?!!! isn't that cool?!!! try again and engage your core. practice a few times and your balance will improve.

level B - warmed up

one-legged squats are a fun way to improve your balance while improving your strength. this exercise requires a lot of body awareness not just in your legs, but your hips and core. use a chair to get the right alignment - place it about two feet behind you. then place your hands on your waist so you can feel your core. lift your leg (as in level A) and then sit onto the chair. Repeat 10 times but just hover over the chair.

caution: don't do if you have knee problems. this can put too much pressure on the knee joint.

Add these tips to your current training program. Do bicep curls with one leg, add weights to your 1-leg squats, or do the 1-legged squats on a Bosu.

core training

Core training is probably the most important element of your training making the difference from clearing a steep hill climb, to holding a handstand, or your stance on a wave. on the trail, i call it "pulling G's" -- power and speed perfectly balanced by your body weight all thanks to your core. visual: motorcycle rider taking a turn with a knee down.

The core is complex set of muscles comprised not just of your 'six pack' but with your obliques (near your hip bones) to your waist, your back muscles, and a series of muscles under your arm pit.

1. sit up tall so that your shoulders are directly over your hips.
2. then, bare with me, imagine holding your pee and poo (these are your perineum muscles). you may have noticed that you just sat up a bit taller. pretty cool.
3. now engage your 'six pack'- draw your navel toward your spin; another 'cue' is to imagine if someone was going to punch you in the stomach.
4. finally draw your shoulders down and notice the muscles under your arm pit get intense.
there you go...your core is engaged.

strengthening your core should be done more often than not; not to keep you strong but also to align all those neuromuscular receptors.

core exercise #1 (more to come)
sit in a chair - place your hands next to your hips. next, bring your knees toward your chest. bring your shoulders down (keep your knees as high as you can) and then lift your butt off the chair. hold for 5-30 seconds. do it again.

have fun training!