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@Kryton57 - I’m heading down Friday night, practice Saturday morning then racing Sunday. What category will you be racing in? I’ll keep an eye out for you! What’s your race number?
@w00dster - check out Midweek Madness MTB on Facebook. It’s either that or the Crank It series in the North West
Predominately Red shirt/kit, Black carbon HT, Sport Cat, no 439. I shall be arriving in time for the 10am practise, would be good to say hello.
If I get dropped off the back of my first national please promise not to tell anyone here 🙂
I’ll keep an eye out for you. Looks like @padkinson is going to be there too. Would be good to say hello!
Not sure what kit I’ll be wearing for practice but I’ll be number 516 on a Black full sus with a lefty!
In the meantime I’ll be panicing that a 32t up front and 11t at the back could get me dropped on some of the fast bits. What do you reckon?!
Jimbob - I'm the same, thinking about putting a 34 on having watched the video. I'm a 10 at the rear, only time I've come close to running out before was at the first Round at Sherwood. Will take one and see if needed.
This is my 4th time there and I run 32/34 oval 32-11 no issues.
full sus
Hmmm, that has me thinking, a hard Phoenix can be quite physical, so shall I take the Spark, although I'm hung up on the 4lb weight difference between bikes... then again I'm not going for results...
I’d probably race a hardtail looking at the course given the option but I’ve only got the Cannondale Scalpel. I’m not worried about weight given there’s so little climbing. Compared the the last round anyway. To mitigate any weight penalties I’ll just pedal a bit harder!
My only issue with the scalpel is the lockout does front and rear together. To it’s fully rigid or fully open! I could bleed the lockout in a way that the rear is always locked though.... which would make it a hardtail..!
I went on a very expensive weight shed on my Top Fuel, lost a kg of the standard spec 9.9, quite pleased with it but skint now! Could have done with it at Dalby and Glentress.
I tend to only use a full lock out or fully open so not such a problem for me.
Maybe see you at the weekend, I'm off 309 in GV, orange kit, orange Trek.
cheers,
Iain.
Righty Ho, here's some photos from WEMBO Euro 24hr Solo Champs in Slovakia, it got an awful lot muddier, slippier and wetter than it looks here.
After 4 hours, they postponed the event for 2 hours due to imminent ground strike lightening and epic levels of thunder, so all in all we raced for just under 22 hours. I managed 30 laps, 279km and around 7000m of climbing,
For those that like numbers (based on Garmin recordings):
Average heart rate - 132bpm / Max Heart rate - 168bpm
Average Power - 126W (not exatly amazing) / Peak Power - 725W
Average Speed - 13.2kph / Max Speed - 55.8kph
Max Temp - 30 degC / Average Temp - 15 degC
9'ish KM lap, 250'ish meters of climbing
Fastest lap - 32:58 min / Average around 40 mins
In the region of 10,000 Calories burnt, 20 SiS mini bars, 30 bottles of SiS Electrolyte, 20 odd SiS Isotonic Gels, loads of nuts, cranberries, crisps and some pasta, a coupe of cans of Red Bull and some Coke
Brilliant Steve, theres a picture for your mantel piece.
I think my decision is made - had some physio on my lower back this morning which is "starting to lock up", so thats the FS then. Position isn't important so I may as well reduce the risk of injury for the rest of the seasons A races.
Thats saved me cleaning a bike tonight at least.
I’m just packing up ready for the 4 hour drive to Kentford tonight!
Let me just preface this by saying I thoroughly enjoyed my day. I didn't manage to knowingly bump into anyone except Gaz Hurst who is racing tomorrow - good luck Gaz.
I went in a little tired as this is a "training race" and part of a mini Build phase toward the next Regional on 1st July, so no real taper and a pretty big 5:30hr ride last Sunday to boot. \
On the start, I knew my legs weren't quite as good as they should be but was amazed by the quality of the Sport Cat. Now, I have a decent sprint, but lining up at the back (I haven't raced a National before) I couldn't get past anyone on the initial Sprint. I also have a decent phase two, so I settled for a bit, then as we rounded the bottom corner to come back on itself I kicked again, passing 5 riders. Slowly but surely though after lap 1.5 all but 2 had passed me, so I just focused on riding as hard as I can to keep those behind, and try to force the guy in front... who slowly pulled away.
And so it was for 7 laps, 20.1kmph and a paltry 200w average. I have spent 100% of the race in my Anerobic zone so I know thats as good as it will get today pretty much, I was just in it above my level. I eventually finished 33rd (5 points yay!) and last (doh) with 10 DNF's behind me.
So there we go, a really good day, racing as best I could but a bit out of my depth this time. I'm smiling now, and having a beer, must do that again next year I think 🙂
Good luck to everyone racing tomorrow, course is dry and very fast.
Glad you enjoyed it. I saw you out on course and gave you a few words of encouragement!
My friend Christian raced sport today. Managed to tear a big hole in his sidewall and had to run to the pits from the drop. We changed his wheel and got him on his way fairly quickly. Think he ended up 10th or so. My other friend had a big crash on the first drop after loosing his front tyre on the turn in. Looked nasty!
Glad I’ve got my full sus tomorrow. The course was very bumpy in practice today. Debating if I should lower the tyre pressure a bit but fear the super fast berms could burp some air from them if I do. I also think a 38t chainring would be pretty reasonable if I had one!
Not sure it’s a national worthy course, lots of flat turns around what looked like wasteland.... Took me a while to talk myself into the 2nd drop after watching the first 2 out of 3 riders in practice have big crashes on it though!
Weather forecast looks hot and sunny tomorrow so it should be a nice day. Shame it’s a 5 hour drive home after a 3:15pm race start time.
I saw you there too Kryton (I think)! I was parked just across from you, in a (one of about 10,000 there) VW T5, I didn't want to distract you by starting a weird IRL forum conversation right before your race!
I'll be racing tomorrow, albeit slightly tentatively. Last night I managed to plant my face into the ground rather firmly, tearing a cut in the bit between my top lip and nose. Luckily I didn't land on my already-fractured wrist or nose, but my lip looks like it's stuffed with grapes, and I've got ten stitches in. Went around the course ok today, although I'm avoiding the second drop. I know I'd be fine on it, I'm just really not into risking crashing again. The only real problem for the race is drinking without dribbling, apart from that is should be the usual arse kicking I get in elite.
Not sure I fully enjoyed the course today, had to also give myself a bit of a talking to before getting over the two drops, still not sure if I am A or B tomorrow, will have to work that out first lap! Some bits were good fun though, just too many tabletops and flat corners for me.
I did see you padkinson - ive seen a pic of you somewhere but with a helmet on, and when you got out the van i thought “ is that padkinson?”
The scraped top lip also helped as a disguise. I almost came over to ask to borrow some spray lube actually when i saw your box of tools as my saddle/post was creaking annoyingly, so yes that was me sitting opposite you on the boot of my car going through some lap visualisation
@jimbob, i didnt hear you sorry, but as mentioned pretty much all inwas hearing was my heart rate 😀
i was quite happy on my hardtail but did wonder if through some of the bumps and ruts a FS would be an advantage. This is the first time ive used a mezcal though and on several occasions i thought id lost pressure as on hard turns it made that swooshing sound, but no. Must be a characteristic of the tyre as it started and ended at 20psi.
Wow my legs hurt after hacking around Phoenix Bike Park!
Last weekend I tried racing again at the central race at Black Park. To cut a long story short I came second behind Ade Lansley. I was happy and hoping for a good ride at the National.
Tuesday the race detail arrived and I had an (expected) poo gridding (I guess this happens when you don't race). I lined up second row from the back with 7 laps to make time. Gun goes and off we go. I made up some positions on the starting charge and then hit the single rack and the procession began. On lap 4 I made contact with a group of two fighting for 5th/6th. I pulled and attacked, led out the last lap only to get passed on the final rocky climb, I just didn' have the legs to regain that position. So 6th place it is. I'm very chuffed. As I've said before, after all the asthma issues i had last year I'm just happy to be able to ride let alone race and finish close to the pointy end.
The course was cool to race but boring to ride. Very close racing and as I got told a whole ago; nationals you are racing the series, not a one off race. The drops were sometimes intimidating and certainly helped decide the results. I know what I need to train now and hopefully a better gridding and a result is on the cards at the national champs.
I' now recovering with a glass of wine in the garden and trying not to think about getting up for work tomorrow.
Sorry, late to this thread. 2018 was going to be the first season where I did som3 actual racing, focusing on marathon stuff. And the season ended before i5 even started.
Similar to Padkinson (hope you are on the mend) I was out for a leisurely spin 3 weeks ago, and bam, out of nowhere I was on the deck. In short, paramedics, 5 days in hospital and now at home with arm in brace waiting for a fractured humerus to heal. This in addition to groin strain and the usual scrapes and bruises. Unfortunately the humerus is one of those bones, that takes longest to heal with a long recovery period thereafter. So that is the 2018 season out of the window..
Sorry to hear it @jako guess it adds some fuel to the fire for next year!
Just got back from Phoenix Bike Park myself and echo the comments about a pretty dull course although it wasn’t quite as bad to race on.
Absolute sufferfest! New threshold heart rate for me and averaged 186bpm over 7 laps for over 90 minutes. Had an OK start but wasn’t going to do anything special with a 32t and 11t rear which felt a little limiting at times. Especially the track parallel to the trainline. Conditions were super hot and dusty. Anwway for 5 laps I settled into a group of 3 where we worked together. Eventually one got spat out the back and the other guy managed to latch onto the elites when they come through to lap us. Eventually I finished 14th in Expert and not far behind the 2 riders in front. Really happy with that, took both A lines and taught myself how to jump mid race!
Think I spotted @padkinson in the warm up circles. The wrist brace and scabbed top list confirmed that. I would have said hello but you were getting called up for gridding.
Gave Iain a few cheers in the vets race this morning too.
Seems quite a few people had some nasty crashes this weekend and even one of the strong Elite guys came unstuck somewhere with a face plant and a broken arm as a result!
Good weekend for me, consistent laps and a top result so I’m happy.
Well done Jimbob, you've come on leaps and bounds in the last 18 months thats for sure. Top job 🙂
I guess as a couple of posts above, this one should be in the Doldrums 🙂
I'm still debating round 3 of Southern XC in a couple of weeks time. I fancy it, but due to the Cats, it would be a 6am or so leave time from the house, which if i go alone isn't too bad, but if my boy races that's then a proper early start getting him out of bed etc.
It's a good 2hours+ drive from home to the track, which i'm struggling with justifying to myself in honesty... I don't know. I've sort of settled myself into a more gentle mode of riding at the moment rather than head down, balls out all the time, which i expect would influence my results in the race. I'm not like some of the guys in here who can take 6 months off then come back in with a top3 lol.. .
Struggling to motivate myself for it.
a more gentle mode of riding at the moment rather than head down, balls out all the time
Which I suspect would do you good, e.g. rested.
Which I suspect would do you good, e.g. rested.
Oh god i wish that were the case. Yesterday was standing in a field for 6 hours for a Footy tournament for my lad, so my legs are even tireder than usual today... stiff and achey. Along with looking like i've sat next to the sun for a week 😀
🙄 Hardly worthy of the doldrums thread. You want to race- just not enough to be arsed 🤣
I expect there’s a lot of injured folks who’d do anything to get out and race with very little sympathy for you!!
As for jr- he only needs to roll out of bed and eat some breakfast. Then he can sleep again in the car 🤷🏻♂️
Oh and buy yourself a folding chair 🤣🤣🤣
Hardly worthy of the doldrums thread. You want to race- just not enough to be arsed
thought that was the whole point of the doldrums, i don't class injury as being a doldrums thing, motivation was my thoughts and perception.
From memory you're not doing the series just the odd race? If that's the case, sack it off. No point racing if you can't be bothered. Seeing all the pics and reports afterwards will have you frothing for the next one!
I missed my last planned race out of laziness, spent the day feeling guilty and now I'm already fired up for this coming weekend 🙂
From memory you’re not doing the series just the odd race? If that’s the case, sack it off. No point racing if you can’t be bothered. Seeing all the pics and reports afterwards will have you frothing for the next one!
Plan was for the full series, but it was scuppered by being in Germany for round 2.... I do have the time booked free to allow me to do all the others though.
Bloody hell that was hard!
Not because of the injuries as such, looks like it was a brutal day out for everyone. That being said, it got very exasperating losing time every lap on the second drop, and I came very close to deciding to go for it in the race, but I'm under doctors orders to not crash again!
Elite start was a bit manic, one of the french lads in front of me flipped over after a few pedal strokes, then Chris Rothwell snapped his chain (again right in front of me). I gave myself a really bad stitch trying to chase down the elite group, so had to sit up after the second lap, which probably did me well, as I most likely would have dropped right off at the end.
I didn't really notice my lip while racing, apart from it cracking open at one point bleeding a bit. The wrist brace got a bit annoying when all my fingers went numb, so had to do a bit of mid-race fiddling.
Owing to the small field, I actually managed my best national result in elite with 14th. Not really a massive achievement from just 27 riders, but I'll take it.
I reckon our little team must take the title for most successful at the race: winners in grand vet male and elite women, 6th vet for ernie, 9th and 14th elite for Rich and me.
🤷🏻♂️ I thought it was usually when someone had trained for something and then life had conspired against them.
Not being sure if you can be bothered seems a bit different??
I thought the Expert/Elite race looked tough with the temperature climbing, well done padkinson!
Jimbob - in case you were wondering who was cheering you on and calling you jimbob, that was me..
We had a good day out, the drops scared the hell out of me on Saturday, opted for the B lin on the first one as the time difference was minimal and I was struggling on the berm at the bottom (not the difficult bit at the top for some reason, probably because I'm sure I close my eyes and miss the braking point!). The second drop was okay and gained time on the guys around me each lap which was good. Ended up 6th in GV which is my best National result yet. My son was 18th in Youth which he was pleased with and team mates got second in vets and 6th in Expert so a good day all round.
It was a really well run event and the guy from Mud, Sweat and Gears looking after the camping area could not have more friendly or helpful, more mountain biking in Sufflok for me!
@padkinson Luke's Dad here sorry to see your face that must have really hurt. From a viewing point of view that was about the dullest thing I have ever driven 2 hrs to see. It was a flat field with a few jumps down a railway cutting. Don't get me wrong I really appreciate that if you live in Suffolk there is a very limited amount you can do with a small bit of land and they had tried really hard and plainly made a great job of it..but its supposed to be the Nationals Mountain Bike Series. Luke's Garmin showed 465ft of climbing for the race..so if blasting round a flat field is your thing it was ideal. Maybe British Cycling should have a chat with the Southern XC team as the courses have a bit more in variation/elevation. That said I am an old git who just holds the bottles so I have no idea if it was fun for the guys racing.
You should get on a bike and race it at full pace, perhaps you’d feel differently.
No, its no Hadleigh but the short sharp leg burning climbs and trying to focus on landing the front wheel correctly when your chest is exploding isnt the easiest. It likely wont appeal to climbers, and is also very different when wet. Plenty of twisty single track with off camber turns, ruts and bumps where you no doint could see it anyway unless you’ve walked or ridden the course.
it was the same for everyone but it wasnt a flat field. The MSG guys are well organised and do a great job at hosting an event, might be nice to be grateful for thier efforts.
I know i've said the course was dull to ride. It was better to race on but it was absolutely brilliant to Spectate on.
From the viewing area near the pits you could see 8 different parts of the course. It was almost as exciting as racing it!
The series results have been updated with the 4th round now. I'm 1 point ahead of my biggest rival going into the last round. It's going to come down to the line! So far this season has given me some seriously close racing in every race which is great. Sometimes you can end up riding solo for most of the race but certainly not this year!
It might not have looked good from the sidelines, but in elite the course made for fantastic racing. Proper cut and thrust, high speed tactics and battering each other.
Now I'm all for long climbs and descents, mostly because that's what I'm good (*less bad) at, but variety really is the spice of life. The french word for our sport, velo-tout-terrain, is much better as far as I'm concerned, as it's not really mountain biking, for most of us, most of the time anyway. It's much more about covering a huge variety of different terrains at pace, which includes grassy turns and man-made jumps.
The other issue is that of parking, spectating, facilities etc. Even if you didn't think much of the course, the eastern team nailed it in all other aspects, which is why the national series keeps coming back to them in spite of the terrain.
And a final note, don't dismiss Suffolk as somewhere to never return to. I grew up and am still based there and do alright. Yes it's (fairly) flat, but that builds strength as you have to sprint about the place rather than coast downhill (see Tunstall forest).
Sounds a bit like the RWAS at Builth (location for many welsh races and the last national round this and last year) - no real hills to speak of and a fair bit of uninspiring terrain but I've never not enjoyed racing there because its so tight.
I think the spectating thing is really important too - my wife 'enjoys' (happily suffers?) coming to watch cx races as you can see a lot / easily access areas of the course but avoids coming to mtb races like the plague most of the time because watching people cycle along a bit of fireroad at the start/finish once every 15-20 minutes is apparently boring!
So what's the deal at Builth Wells? I've never raced there before. I thought there was lots of climbing? What strengths would you need to do well there?
They held a couple of nationals at Fforest fields which was an epic course with some nice big climbs but last year and this its at RWAS which is an out and out power course. You're basically going round the differnet levels of the overflow car-park - which is better than its sounds as there are some single track sections though the adjacent woods, two rocky drops between the levels and last year there were a few wooden jump-ish features.
This is the strava segment from last years welsh champs which i think was the nationals course: Strava segment
There is a fair bit of flat gravel/grass. The climbs are a few short sharp steep (3-5m high) ramps up and then from memory two draggier climbs with quite shallow gradients. It races well.
few photos of the nationals last year on roots and rain here:here
Realised I'm away that weekend which is a shame so no nationals for me this year at all - probably not a bad thing with my current fitness and mindset though!
Thanks, sounds like it might suit me like Phoenix I guess! Another sufferfest to look forward too, yay!
Anyone seen any photos from Phoenix? There were photographers everywhere.
I raced the local midweek series last night at Chorlton Waterpark just outside of Manchester. Massive turnout as always. The course is normally super flats but this year they’d found some fun new singletrack to chuck in there with a few short punchy climbs.
I wasn’t gridded but managed to start somewhere near the front. The top 4 riders quickly formed a group and worked together. 70% of the course is full on drafting / road racing territory. I was in 6th for the first lap and slowly reeled in the guy ahead. We worked together for the rest of the race but weren’t able to catch the lead group. Lap 5 was supposed to be the last lap so I emptied the tank and and attacked only to find the organisers had added an extra lap in! I nearly sat up and let the guy I’d been working with pull away but I couldn’t give up....! Managed to just about hang on for the final lap and get the better of him in a sprint for the finish from the last corner.
Top racing with a new 10 / 20 and 60 min power record! Not bad for a Wednesday night.
Nice one!
That was an experience, couple of laps round the Eastnor course to remind myself how horrible the climb to the obelisk is, and aware that I really could do with a lower set of gears.
Get to the start for the commissaire to announce that it won't be 3 laps but 4.
The rain held off and the ground was dry,
It isn't a hard technical course, but for me it was fun(?) No idea where I finished but I failed in my objective of not getting lapped when Nick Craig came past at the end of lap 3.
Raced the Welsh series today at Builth. Absolutely cracking event, a new venue and course (to me at least and I think the series), one main climb, then rolling singletrack that was dusty and loose, a rocky a-line descent and then a cx-style downhill blast with wide open off-camber turns. One of the best courses I've ridden in a long time - a very 'fair' course that didn't really suit one type of rider so racing was quite tight. Not sure on placing, think it was a small field and came in pretty low down but was just pleased my body seemed to be working, average hr 176 which is about what I normally expect for an xc race, not last races pootle
So that’s my 3rd race in 7 days done and I’m pretty knackered! Couldn’t get my HR up today and my lap times dropped of a cliff.
I raced at a very wet and soggy Grizedale Forest up in the Lake District today. The course had one horrible, grassy, bumpy climb but it was rewarded with a pretty fun, long, twisty and rocky descent. Only 7 riders raced Expert today but I somehow managed to bag 2nd in that category. Not my finest performance but I’ll take that result! I got passed by a couple of vets and the winner from the Sport category so was someting like 5-6th overall I think.
Few weeks off racing for me now with the next planned stop likely to be at Llandegla in 3 weeks time for one of the welsh series races.
three races in 7 days sound brutal! Good result though!
Planning on making the trip up to llandegla too. Last round of the Welsh series, should be a good one 🙂
Any ideas what the course is normally like at Llandegla? I'm familiar with the trail centre as it's only about an hour down the motorway for me.
Generally start on the fire road up from the top car park, climb up that, go across the wooded section, descend some fire road, round by the reservoir through the woods and back to the fire road via the bird carvings
Question - how many of you keep an active tab on HR while racing? I tend to to avoid blowing up and so I'm not tired for the technical sections but I'm now feeling like I could have given more yesterday. On the one long climb (1km ~9%) I was trying to keep about 8-10 beats below max hr but I now think i was over pacing it. Maybe its better not to have HR showing and just ride from feel?
For XC racing I'm watching it to ensure I'm at race effort, and haven't subconsciously dropped off.
For Marathons, my coach and I have worked on HR at watts output (I don't have a PM on the MTB) so I can sit on climbs with HR as an approximate guide to power delivery. This has worked well for me, avoiding me blowing up. On the basis of prior evidence we are moving this up by 5bpm during the next one as I'm not quite empty over the finish line.
Yeah maybe I just need to be a bit more aggresive with what number I'm trying to hit. For cx I know I can sit between 180-189(max) for an hour but I don't find cx technically challenging in the same way as xc, where I feel like I can't go too hard because I need to concentrate in the singletrack / tech sections.
Next race I'll try and follow your approach of not using it as a limiter just as a check i'm not getting lasy
I’d recommend a slightly different approach of just go by feel.
HR fluctuates massively from race to race depending on levels of fatigue (and other things) going into the race. My HR yesterday averaged about 15bpm lower than one of my previous races despite being a very similar course with almost the same power figures at the end. Had I tried to ramp the HR up to match that previous race I would have blown up, quickly.
Power data can be more useful. I tend to glance at NP and IF but at the end of the day, it’s not a time trial so you just need to make sure you’re pedalling a bit harder than those that you want to beat! I’ve never looked down and thought “I should be going harder” but I have occasionally looked down and thought “that’s pretty un sustainable, best reign it in!”.
HR tends to be pinned not far from max for an entire race for me anyway. I wouldn’t let HR numbers dictate what kind of effort you should be doing. It’s too slow to react.
So in the absence of a power meter, just keep tabs on the number of laps and go for it.
Yeah - I think I overthink things rather than just going full gas.
re. Llandegla, there was a course map up up on the welsh series facebook page: here
I sit here typing this with weapons grade tiredness.
I'm at week 3.5 of a "Build" period, which tapers into a July 1 MSG (Reg A) race. I've been doing 9-12hr weeks on top of work with double pyramid sessions & sweet spot in the week and 5-7hrs Z2 Saturday and Sunday.
I had the option of another double pyramid session or Racing the London Beastway (Reg C) race. Of course, you know which I picked.
I did the warm up lap and my legs felt like Jelly. I knew It wasn't going to go well and just reminded myself I was there for the "intervals" & training aspect not the result.
The whistle went, and within 500m sprint I find myself in a group of 5 with the leaders. Being within a separated small starting group I thought I'd over done it and started to back off - still an hour to go. But I just kept going. Lost a few places due to a racing incident, and took some back. My pace & HR was consistent and I felt good throughout but tired at the end. Eventually came over the line in 10th after a few excellent mini battles.
So this is my 4th day of starting for work at 5am, I can barely keep my eyes open and have a feeling this weekends Z2 rides are going to feel lengthy affairs... I need a nap...
Careful you don't overdo it and get ill
Regarding the HR and power, I do look quite a lot during marathons, although I don't take much note of HR by itself, it's way too variable to ride to. I watch power like a hawk on long climbs (20 min+) during marathons, possibly too much, and take note of where my HR is at a given wattage.
For XCO though just give it the beans as much as your legs will let you.
Stumbled across this whilst browsing a tt forum. It’s part of a longer discussion but I liked this sentiment so much I copied and pasted it here:
...Although personally I went a lot better without a coach, without a plan, without any worries about FTP or CTL, without zones, no easy rides needed or wanted (maybe occasional recovery rides and plenty of warm ups and warm downs), get rid of all that rubbish, cut the junk out - focus on doing quality sessions where each one is dosed based on how you feel and how tired you want to be for your next race, your training should be aiming to elicit adaptation not tiredness, so you're looking to drive forward your athletic development with a mix of enjoyable training that focusses on metabolic muscle fitness and development, with enough vo2 exposure to keep you sharp and enjoying it, but never so tired you can't do the next session easily - stay healthy and keep adapting and keep riding consistently. My best power (which I never got to put down in a race) was achieved on a CTL of 30-40 - much higher than my power with a CTL of 75 in previous years.
Never so tired you cant do the next session easily
Fundamental contradiction to the basic theory of overcompensation and so needlessly limiting.
I no longer have a coach but having done 4 coached years I know what works for me. The down side of remote coaching to a pre agreed plan is reduced flexibility.
I'm supposed to be doing a midweek race or intervals. I'm carrying a slight hamstring strain - i have notjing written down (other than block dates) so its easier to just do 3 weeks of less intense distance.
Adaptation is achieved by training load and hence tiredness is a byproduct. Only the individual knows hoe much is beneficial
I do wonder though if we all, myself included, spend too much time being tired.
Training plans seem (correct me if I'm wrong) based on the assumption that we're all living like pros. For example that a rest day will be total rest. Anyone with a family will know how unrealistic that is
A question I often ask myself is : 'is this making me faster, or just more tired?' All too often 'more tired would be the honest answer'.
I'm trying an experiment this year where if I don't feel like training because I'm tired then I don't. I'm just listening to my body and only riding when I'm keen to do so. My rides have definatily been more spirited so I'm hoping this'll translate into speed.
Focus is on the CX season for the third year in a row, so the results this year will tell all. I'm hoping I won't be rubbish, but I'm loving not being tired all the time. Life is a lot easier like this.
For me personally, my plans have changed twice based on measured tiredness (tss) and are self/ coach adjusted on unmeasured stuff.
The data shows I don’t perform well in negative TSS, some people do. My plan has changed to include a longer taper before races with a bi-product of shorter harder intervals mid week in my non taper weeks. I have one endurance ride in the weekend which is “mixed zone, enjoy yourself but it’d be useful to ride in z2” and another which is strictly zone 2 1/3rd my time is mid week, 2/3rds weekend.
I raced Southern xc at Pippingford today.
It was the best bit of mtb'ing I've done in years!
It was basically a big climb split into singletrack sections followed by the most sublime downhill ever.
Being a bit of an xc jeyboy I rather focus on power and climbing and all that stuff, but this course made me focus on descending. It's been so long since I've had to say to myself 'heels down, pump into the berms, feel the g-force and squirt out into the next berm'.
I'm so happy! It's like I used to feel when I started mtb riding.
Myself and Mrs Baron had a go at the Run&Ride race at Cannock. She did very well and I matched my expectations....Regardless, if you're thinking of having a go at racing, have a go - it's a hoot.
Q: Does anyone have any recommendations for personal injury cover for amateur racing (XC & DH)?
Policies that give emergency dental & weekly payments if properly spannered, that sort of thing?
Thanks.
MSG at Hintlesham today. Christ, it was hot. Missed a pedal on the start, then went too deep on the first lap. As my body fought to recover on the second lap I lost a few places but then started to felt better and brought them back.
Had some great racing with a couple of riders swapping places several times a lap and working out weak/strong areas, and felt strong throughout, so was slightly disappointed to see the leader sprint past me 200m before the end of the 5th (of 6) lap ending my race at 23rd.
Very hot as mentioned, a good 5-6 minutes into the sun up and around a cornfield before entering some very dusty - as in it never settled - single track through the woods, short and punch rises.
On a positive note my performances have turned for the better in terms of fitness with a level HR and all lap times within 4s of each other rather than dropping of as per last year, so I'm fitter if not faster despite not training for XCO.
Next race, the Pivot 24/12 12 hour with month of long rides and sweet spot to get through.
Just posting what I put on instagram (minus the photos as I can't for the life of me work out how to put them on here).
This weekend I went down to Bristol to ride bikes in circles for 6 hours.
Ashton Court has always been a favourite of mine for the amount of singletrack, so when the Bristol BikeFest returned for 2018 I was one of the first entries.
Me and Tim managed to coordinate the running start enough to arrive at the bikes at the same time, then promptly set off smashing ourselves up the lengthy first climb.
After one lap of friendly team rivalry, I blew up somewhat, and left Tim to get on with beating everyone. It took 3 hours to recover from the first lap before the marathon legs kicked in, then I could start to enjoy it again. I was so thankful to be on the full suspension Top Fuel - the rocky course left me beaten up as it was.
After 5:35 of sweaty racing (got through 8 bottles, and 6 packets of Clif shot blocks) I finished as first open solo rider, and 3rd overall (behind Tim and another master).
I've started a new metric to sum up race success: finishing position + crash count (a lower number being better). This weekend's number comes to one, so I'd count that as a success (that's just a long winded way of saying I didn't crash).
Leaving for France on wednesday for the MB race, and I'm genuinely bricking it. The thought of doing that 6hr race, then having at least 5 more hours up massive hills, is messing with my head somewhat. That's not even considering whether my wrist and knee will last the distance. Send help!
Last xco race of the year for me today at the final Welsh round at llandegla. Had a great fun race to finish off the season in roasting hot sunshine. Proper dusty- couldn't see anything on one bit of fireroad from the dust clouds if there was anyone in front of you.
The start was a hill climb and people seems to be taking it easy so I got into the first singletrack in second, though a bunch swiftly past me. The leader shot off and a fairly sizeable group formed and I was just off the back, by the end of the long drag climb I was about 100yards back and on my own. One of the guys in the group in front seemed to get dropped in the first singletrack and I caught him by the next fireroad. We then had a good tight race till I had a wonky little crash and he punctured shortly after that anyway. I felt a bit in no-mans-land then and sat up a bit. That meant I got caught and past by the guy behind shortly before the start of the last lap. I realised it was a guy I'd had some good races with in the past so pride meant I couldn't let him just go so I pushed on and got on his wheel just after the the start of the last lap, sat there for a while till we got to a false flat and buried myself, got a gap and pushed on but probably went a bit hard as my legs were a bit wobbly in the next singletrack and made some mistakes allowing him to get back to me. I took a b-line meaning he got a gap and I thought that was it but got back and passed him right at the end of the lap, just held him off for a short singletrack section and we ended up with a neck and neck sprint for the line. No idea who got the nod on that one.
So much fun, one of tightest races I've had in ages and a great way to finish off the season. More importantly after a season where I've felt I've not trained hard enough or been fit enough I finally felt my legs were ok and they handled a few repeated digs well so I'm looking forward to a couple of months hard training before cx starts 😃
I've been having a bit of a mid season siesta which has been quite nice. I was worried that I would run out of steam like I did at this point last year but the rest seems to have done me the world of good. I'm now back onto some structured training and feeling fresh again.
I'll be finishing off my race season after a 3 back to back weekends starting at the end of July. Gisburn Forest for the regional Crank It series / Nationals at Bulith Wells and then Midlands Champs at Dudmaston.
Hoping that I'll be back for another go next year but it's likely we'll be moving house at some point over the winter. Will have to see what happens!
Anyone got any advice on bouncing back after illness? Manflu got me big time!
So I had a bit of a mid season break which was great, I came back feeling stronger than ever and got a solid 2 weeks of good quality training in. The plan was to train for 1 more week before starting a long 2 week taper towards the last nationals round which now happens to be just a week on Sunday away.
So anyway, 2 weeks into the training block I got properly ill with a serious dose of manflu. Sore throat, bad chest followed by a stinking head cold. It put me in bed for 2 days solid and I've only just started to feel human again (I came down with it 11 days ago now). I've managed to ride each day since Saturday and have been taking it easy. Tonight I thought I was feeling well enough to ramp it up a tad and do some short 3 minute intervals. Whoa, my legs are completely empty. Only managed half of what I had planned and those intervals were almost 100 watts down on target. Total jelly legs, sweating buckets an HR through the roof. I feel like I really, really need to get my legs firing on all cylinders again but fear I'm running out of time. Considering I had so much time off the bike you'd think I'd have fresh legs!
I've got the opportunity to race this weekend at a local event. Not sure if it's a good idea though but I think it might shock my body into remembering what race efforts feel like? I've still got a bit of a lingering cold but it's not too bad.
Pretty gutted to be honest, I was planning on hitting this last race really hard as I'm battling over a series position with someone where there's just 1 point in it.
Is it game over? Am I done for? Or am I expecting too much too soon?
Do nothing until the race, enter and do what you can .adrenaline may get you through a bit, and your nemisis may crash or not turn up but by entering you have a chance is what id do.
However, sensibly don't bother it's not life and death and your health is more important
Why do we put so much pressure on ourselves! So I think tonight’s poor performance is more due to the time I’ve been off the bike rather than the lurgy that still lingers. By not riding until the race, I can only imagine my legs becoming even more jelly like.
I went from riding 6-7 days a week, every week for 9 months to zero for 8 days. I feel like my legs have seized up.
You've got a week and a half till the last national, sure you'll have time o get back up to speed. I find with illness I feel bad then wake up one morning fine. If it was me I'd rest a couple of days, do a spin on Friday a race style effort on Sunday (but probably not the race) then whatever your standard week before race routine is. This is just based on what's good for me though. I spend half of cx season battling illness!
One thing I think is important to rember is being ill requires a lot of energy to get better so your bodies carb stores will be drained. Make sure you eat healthily but build back up those carb reserves
That sounds like a plan. I’ve just managed to book a slot with my physio for a sports massage Thursday morning too. Hopefully get some life massaged back into them. I’ve not entered the race on Sunday so will probably make the decision on the Sunday morning.
I don’t think I could ever race a full cross season through either illness or fear of getting ill at that time of year!
Cheers guys
Clear your mind completely of what you think you SHOULD do, then allow yourself to think what you WANT to do each day whilst you come back from illness or a break. I think your body and mind know exactly what they are capable of if you’ll just listen to what they are saying.
If your HR is super high for intervals you’re 100W below target, your body still thinks it’s ill. Rest up and wait until you’re 100% better. A race result is not worth risking your health over.
Not the same level as any of you, but have been racing in the Midweek Madness series around Greater Manchester. Coming back from a herniated disc L5/S1 and really bad sciatica, I was somehow able to throw my leg over the bike and do the races. It's been the only riding I've really been doing - the odd weekend ride thrown in - and trying to go flat out for an hour every other week dam near kills me. The last round at Lee Quarry, I have never felt so awful before and after a race. Zero energy all day, didn't eat much at all and had nothing in my legs. Final round tonight and somehow could finish in the top 3 overall in my category due to an odd scoring system.
I'm thinking of formulating a proper plan for training over winter with a view for next years racing.
Just had the realisation that in 2 weeks i drive to Switzerland for the GR-BCVS, not confident, did a half ridgeway a couple of week ago to try and get a feel for the distance and blew up due to the heat at about 110km. really grovelled for the last 40km. That was only c1500m of climbing rather than the c5000m i need to do.
Just trying to think about how to get my head in the right place now, how best to convince myself that i have a chance of meeting the time cuts.
I'm Marshalling at the Midweek Madness race at Clayton Vale tonight. Good luck @st colin
I’m Marshalling at the Midweek Madness race at Clayton Vale tonight. Good luck @st colin
Thanks, I'll need all the luck I can get. On a blue Ragley Marley
So I'm back in the land of the living and the lurgy seems to have passed. I didn't race yesterday in the end as I didn't have a snorkel.....
Managed a couple of hard efforts at the end of last week / Saturday morning and didn't feel too bad. I also managed to set a new 1 min power record! I was well and truly shot after that though, I nearly had a heart attack!
Going to do some short sharp efforts throughout this week to try and get my lungs opened up and firing again before Builth Wells on Sunday.
Assuming I don't have a heart attack this weekend I plan to do the last round of the midlands at Dudmaston the following week. Dudmaston is also doubling up as the Midlands Champs.
Weather forecast looks like it's perking back up again this week onwards
A question for the Racers. Although I meet my MPF calorie goals, my nutrition and alchohol discipline is what I’d consider as poor. I just like snacks and fruit pastilles too much to leave alone, although our snack drawer is healthy / carb & protein observant / low fat its still “processed” bars.
Also, booze. I like a couple of beers / glasses of wine a night and although I will abstain a couple of days pre race, I find it very hard to consider it not being there.
So im wondering, at regional XCO top 20 top and 6-12hr top 30 at best does it matter - am I being too serious? Or should I have a long hard think about the improvements I’ve made this year and how perhaps committing to more discipline nutrition for next season may help, and therefore, what would your tips to achieve that discipline be?
Hey Kryten. A question dear to our hearts. I’ll wade in with my current thoughts as I’ve been giving it more thought since our last ride together.
I don’t think giving up everything bad will change our results drastically however I know for certain that I feel loads better in the mornings when I’ve been a good boy the day before.(Hence sitting here typing rather than getting straight out riding this morning due to having a couple of glasses of wine last night).
So does it matter? I’m going to say yes. I figure that what we’re searching for in this sport is the feeling of being the best we can be. Neither of us is going to get the call up for the national squad or any kind of recognition beyond the odd ‘nice one mate’, so our satisfaction has to come from a sense of personal achievement in our endeavours.
We’ll never get full satisfaction if we feel that we’ve let ourselves down by failing at one of the tasks we’ve set ourselves which in this case is managing addiction.
Think of all the effort that we put into training yet we reduce our ability by giving into the subconscious demands of nasty addictive chemical compounds called alcohol and sugar. It’s a bit lame isn’t it?
Simple sugars have their place (probably). We know the current science about timing intake etc. Alcohol has no place in an athletes nutrition.
We know the answers, we’d be so happy with ourselves if we could live cleanly for at least certain blocks of the year, yet find it almost impossible to achieve. I know I keep failing at giving up booze and it really annoys me. I’m just so addicted.
Maybe start a stw help club?