Tuesday, December 22, 2015

Bunny Hoping Skills


Bunny hopping is a technique that everyone wants to master, but some riders have a lot of trouble learning. If you’re having trouble and feel hopeless, this tutorial is just for you. If you already know how to bunny hop, I need your help in the comments section. There will be others with questions, so do your best to offer them helpful and friendly advice. No one should be deprived of bunny hopping.
Let’s start with a quick overview, then we’ll go into detail.
To bunny hop, you need to lift your front wheel off the ground, jump upwards, and push your bars forwards.
To do this, you’ll need to get your front wheel off the ground, so let’s start there and talk about what could go wrong.
First of all, if you’re small like me, you’ll need a small bike. If you’re big, you’ll be okay on a big bike. This is important because you’ll need plenty of space between you and your bike to pull up and transfer weight around. If your bike is too big, you’re going to have more trouble. So, make sure your bike is the right size for you.
Second, bunny hops are much easier on a mountain bike with an aggressive slanted back geometry. By this, I mean that the top of your seat tube is lower than your bars. Dropping your saddle is an obvious way to achieve this geometry, but some bikes just aren’t shaped right for this. In that case, you can get riser bars or a taller stem, which should help a little.
Third, you probably have front suspension, and maybe even rear suspension. Because suspension is designed to absorb changes in the terrain, it will also absorb your movements, thereby dampening your efforts at a bunny hop. To counteract this, you need to preload. Preloading is when you compress your suspension and use the recoil to work with you instead of against you. On suspension forks, this means pushing down before you pop up, kinda like the spring on a pogo stick. You see how the shocks can actually help pop you off the ground? Well, they won’t unless you preload.
For bikes with rear suspension, you’ll need to pull back even further to preload the rear suspension before you pop up. I find that it’s just as easy to hop on a full suspension as it is on a hardtail, provided you take the suspension into consideration and get a feel for the recoil.



Monday, November 16, 2015

AERO POUCH 300

From Triathlete

The rear bottle hydration mount is a popular choice for its proven aerodynamics, but figuring out where to store your flat kit can take some creative problem solving. That’s why XLab designed this two-in-one Aero Pouch 300, which keeps airflow clean behind the rider. The designers even took flapping zippers into account—there is simply a Velcro pull-tab to open the bag. Although it’s deceivingly compact, the pouch can fit a tube, tire levers, two CO2 cartridges, a patch kit and an inflator. XLab also claims it can fit most foam sealants for those riding tubular tires.
Note: XLab recommends the Aero Pouch 300 be used with only metal-mount carriers.
$45, Xlab-usa.com

How To Set Up Your Mountain Bike Saddle And Seatpost

From SingleTracks

Monday, November 2, 2015

Simple, Easy Switch From Your Normal Watch Band


Ruler icon for compatibility feature

COMPATIBILITY

SHIFT band comes ready to fit many
watches, including Apple* Watch, Pebble, most spring-pin watches and many Garmin watches. See COMPATIBILITY OVERVIEW
Feather icon for ultra-lightweight feature

ULTRA-LIGHTWEIGHT

Comfortable and snug fit that
weighs approximately 50% less
than traditional bands.
Icon symbolizing materials

MATERIALS

Designed in Norway, SHIFT has durability
and comfort at its core. In case you
didn’t know, Norwegians are fanatic
about the performance, function and
comfort of their gear!
Icon with left and right arrows.

LEFT & RIGHT

SHIFT flows with whatever side you
favor, offering an easy fit for both
left- and right-handed users (as well 
as those who like to change it up).
Icon for easy fit

EASY ON/OFF

SHIFT goes on and off easier and
faster than a normal band.
When it's on, it is secure- You’re going to love it, we promise.
Icon with 3 arrows symbolizing adjustability

MAXIMUM ADJUSTABILITY

SHIFT band has an adjustable
strap that fits petit to large size
wrists and comes with 3 loop
sizes to ensure custom fit.

Monday, October 12, 2015

AfterShokz: Trekz Bone Conduction Headphones


Join the military movement without having to sign up.

The power of the AfterShokz brand lies in a single key concept: be open. Yes, we're talking about headphones here. It's about your safety. It's about serious comfort. And, most importantly, staying connected—from your music to your moments—without compromise.
Behind this incredible open ear listening experience is our patented bone conduction technology.  We've been in this business for years now. We know the benefits and we're all too familiar with the challenges. That's why we're confident in saying we've mastered the solution to bring you powerful, dynamic audio without the traditional limitations.
more..

Tuesday, September 22, 2015

3 Steps Off Season Training!

he off season is not a time to put your bike away, it is an enjoyable time and can benefit your spring training more than you realize. For most road riders and mountain bikers, the off season is September and October. The racing season is done and dusted, the weather is still good for the most part and you are still carrying some good fitness. So don’t go hanging your bike in the garage saying, “I’ll see you in January pal.” Make the most of this part of your season by having a purpose to some of your rides.
I break the off season down into three different segments: base building, skill set training, and strength training. The first two can be done together on the bike. The third segment takes place in a gym. You can take the next two months and make the most of them with some lightly structured training.

Wednesday, September 16, 2015

Marin Pine Mountain

This bike is perfect, trying out new stuff, bringing some old into the fold. I am sure there are complaints but why.
Named after one of Marin’s original models, the steel 27.5+ Pine Mountain hardtail features classically inspired lines. In its base level trim (Pine Mountain 1) is a fully rigid bike constructed from a 4130 tubeset.
From MTBR, read more...

Wednesday, July 1, 2015

Mike Wardian: 50k World Record, Longevity in Ultrarunning, High-Carb Fueling, and More



Michael is a three (3) time United States of America Olympic Trails Qualifier in 2004, 2008, 2012 and has a personal best marathon time of 2:17:49 set in 2011 at the Grandma’s Marathon.
Michael is a six (6) time member of Team USA for the 100K World Championships in 2008, 2009, 2010, 2011, 2012, 2014 and has lead the team most years that he was a member with his best finish ever in 2011 for a Silver Medal for the USA and lead the team to the first ever Team Gold Medal for the USA Men (in the 26 years that the USA has been competing).
Michael is a three (3) time member of Team USA for the 50K World Championships in 2009, 2010, 2014 and Michael was the Bronze medalist for the USA in 2009 and 2010.
Michael was the 3rd place finisher at the Badwater Ultra Marathon (135 Miles in Death Valley, CA in July with average temps at 121 degrees)  in 2011.
Michael has won multiple USATF National Championships: 50 Miles (Road-2011), 50K (Road- 2008, 2009, 2010, 2011), 100K (2008), 50 Mile (Trails-2008).

Wednesday, June 17, 2015

Easy 70.3 Training Plan, Just Get It Done!

Matt Fitzgerald provides a simple-to-follow 16 week training plan for the half Ironman distance. Read more at 
Variety is overrated in triathlon training. It’s certainly important, but coaches often make it out to be more important than repetition when the opposite is true. There are only a handful of workout types that you need to include in your training program. You can practice these basic types of workouts in all kinds of different ways, and doing so may make the training process more interesting for you, but there is no particular physiological advantage of complex training compared to basic training.
I favor simple training plans for a few reasons. First, I find them to be less mentally stressful than complex training plans. Why make your training so complex that it is unnecessarily mentally taxing in addition to being necessarily physically taxing? Second, the results of a very basic, and highly repetitive, training plan are predictable, and predictability of effects is a major virtue in a training plan. You want to know exactly what you’re going to get out of it. When your workouts are always familiar, there’s little mystery about what they will do for you. Finally, it’s easier to measure and monitor progress in a training plan with lots of repetition. You can make apples-to-apples comparisons of your performance in difference instances of the same workout, whereas such comparisons are more difficult when you never do the same workout twice. This is important, because seeing progress inspires future progress.
Of course, a training plan has to have some variation. First, the overall workload has to increase as it goes along. Second, the key workouts must become more race-specific. The following is a super simple 16-week training plan for half-iron-distance racing. It features nine workouts per week—three swims, three rides, and three runs—and is appropriate for “intermediate” level athletes.
You will find the workout descriptions self-explanatory for the most part, but the intensity and pacing guidelines require some explanation. Here’s a key to understanding them:
5K race pace = An effort performed at approximately the fastest pace you could sustain in a 5K running race.
10K race pace = An effort performed at approximately the fastest pace you could sustain in a 10K running race.
Comfortably hard = An effort that is right on the threshold of making you really suffer.
Easy = A very comfortable effort, deliberately slower than your natural pace in swimming, cycling or running.
Hard = An effort that is very challenging but not maximal for the prescribed duration (such that a two-minute hard effort is performed at a slightly faster pace than a three-minute hard effort).
Jog = Very slow running.
Moderate = An effort that feels comfortable but not dawdling.
Race pace = An effort performed at your anticipated half-iron-distance race pace.
Sprint = A 100 percent maximal effort.
Time trial = A maximal effort relative to the prescribed distance.

Week 1

Monday: Rest.
Tuesday: Bike 40 minutes moderate with 4 x 30-second sprints scattered.
Wednesday: Swim 800 yards total. Main set: 8 x 25 yards, rest interval (RI) = 20 seconds. | Run 4 miles moderate + 2 x 10-second hill sprints.
Thursday: Bike 40 minutes moderate.
Friday: Swim 800 yards total. Main set: 3 x 100 yards race pace, RI = 15 seconds. | Run 4 miles moderate.
Saturday: Bike 20 miles moderate.
Sunday: Run 6 miles moderate. | Swim 800 yards moderate.

Week 2

Monday: Rest.
Tuesday: Bike 40 minutes moderate with 6 x 30-second sprints scattered.
Wednesday: Swim 850 yards total. Main set: 10 x 25 sprints, RI = 20 seconds. | Run 4 miles moderate + 4 x 10-second hill sprints.
Thursday: Bike 40 minutes moderate + 5 minutes comfortably hard.
Friday: Swim 850 yards total. Main set: 4 x 100 yards race pace, RI = 15 seconds. | Run 4 miles moderate.
Saturday: Bike 25 miles moderate.
Sunday: Run 7 miles moderate. | Swim 1,000 yards moderate.

Week 3

Monday: Rest.
Tuesday: Bike 40 minutes with 8 x 30-second sprints scattered.
Wednesday: Swim 900 yards total. Main set: 12 x 25 sprints, RI = 20 seconds. | Run 4 miles moderate + 6 x 10-second hill sprints.
Thursday: Bike 40 minutes moderate + 8 minutes comfortably hard.
Friday: Swim 900 yards total. Main set: 3 x 200 yards race pace, RI = 15 seconds. | Run 4.5 miles moderate.
Saturday: Bike 30 miles moderate.
Sunday: Run 8 miles moderate. | Swim 1,200 yards moderate.

Week 4 (Recovery)

Monday: Rest.
Tuesday: Bike 40 minutes with 6 x 30-second sprints scattered.
Wednesday: Swim 800 yards total. Main set: 8 x 25 sprints, RI = 20 seconds. | Run 4 miles moderate + 4 x 10-second hill sprints.
Thursday: Bike 40 minutes moderate + 5 minutes comfortably hard.
Friday: Swim 800 yards total. Main set: 3 x 100 yards race pace, RI = 15 seconds. | Run 4 miles moderate.
Saturday: Bike 25 miles moderate.
Sunday: Run 7 miles moderate. | Swim 1,000 yards moderate.

Week 5

Monday: Rest.
Tuesday: Bike 45 minutes with 8 x 1-minute hard efforts scattered.
Wednesday: Swim 1,000 yards total. Main set: 6 x 50 sprints, RI = 20 seconds. | Run 4.5 miles with 6 x 30-second hard efforts scattered.
Thursday: Bike 40 minutes moderate + 8 minutes comfortably hard.
Friday: Swim 1,000 yards total. Main set: 2 x 200 yards race pace, RI = 30 seconds. | Run 4.5 miles moderate + 4 x 10-sec. hill sprints.
Saturday: Bike 35 miles moderate + 10-minute transition run at moderate pace.
Sunday: Run 9 miles moderate. | Swim 1,400 yards moderate.

Week 6

Monday: Rest.
Tuesday: Bike 45 minutes with 6 x 2-minute hard efforts scattered.
Wednesday: Swim 1,100 yards total. Main set: 8 x 50 sprints, RI = 20 seconds. | Run 4.5 miles with 6 x 45-second hard efforts scattered.
Thursday: Bike 40 minutes moderate + 10 minutes comfortably hard.
Friday: Swim 1,100 yards total. Main set: 3 x 200 yards race pace, RI = 30 seconds. | Run 4.5 miles moderate + 4 x 10-second hill sprints.
Saturday: Bike 40 miles moderate.
Sunday: Run 10 miles moderate. | Swim 1,600 yards total. Main set: 1,000 yard time trial.

Week 7

Monday: Rest.
Tuesday: Bike 45 minutes with 4 x 3-minute hard efforts scattered.
Wednesday: Swim 1,200 yards total. Main set: 10 x 50 sprints, RI = 20 seconds. | Run 4.5 miles with 6 x 1-minute hard efforts scattered.
Thursday: Bike 40 minutes moderate + 12 minutes comfortably hard.
Friday: Swim 1,200 yards total. Main set: 3 x 200 yards race pace, RI = 20 seconds. | Run 5 miles moderate + 4 x 10-second hill sprints.
Saturday: Bike 45 miles moderate + 15-minute transition run at moderate pace.
Sunday: Run 11 miles moderate. | Swim 1,800 yards moderate.

Week 8 (Recovery)

Monday: Rest.
Tuesday: Bike 40 minutes with 6 x 1-minute hard efforts scattered.
Wednesday: Swim 1,000 yards total. Main set: 8 x 50 sprints, RI = 20 seconds. | Run 4.5 miles with 6 x 30-second hard efforts scattered.
Thursday: Bike 40 minutes moderate + 8 minutes comfortably hard.
Friday: Swim 1,000 yards total. Main set: 2 x 200 yards race pace, RI = 20 seconds. | Run 4 miles moderate.
Saturday: Bike 35 miles moderate.
Sunday: Run 9 miles moderate. | Swim 1,400 yards moderate.

Week 9

Monday: Rest.
Tuesday: Bike 50 minutes with 6 x 2-minute hard efforts scattered.
Wednesday: Swim 1,300 yards total. Main set: 6 x 75 sprints, RI = 20 seconds. | Run 1 mile easy, 8 x 600m at 5K race pace with 400m jog recoveries, 1 mile easy.
Thursday: Bike 40 minutes moderate + 15 minutes comfortably hard.
Friday: Swim 1,300 yards total. Main set: 2 x 300 yards race pace, RI = 30 seconds. | Run 5 miles moderate + 4 x 10-second hill sprints.
Saturday: Bike 50 miles moderate + 20-minute transition run at moderate pace.
Sunday: Run 12 miles moderate. | Swim 2,000 yards moderate.

Week 10

Monday: Rest.
Tuesday: Bike 50 minutes with 5 x 3-minute hard efforts scattered.
Wednesday: Swim 1,400 yards total. Main set: 8 x 75 sprints, RI = 20 seconds. | Run 1 mile easy, 6 x 800m at 5K race pace with 400m jog recoveries, 1 mile easy.
Thursday: Bike 40 minutes moderate + 18 minutes comfortably hard.
Friday: Swim 1,400 yards total. Main set: 2 x 300 yards race pace, RI = 20 seconds. | Run 5.5 miles moderate + 4 x 10-second hill sprints.
Saturday: Bike 55 miles moderate.
Sunday: Run 13 miles moderate. | Swim 2,000 yards total. Main set: 1,500 time trial.

Week 11

Monday: Rest.
Tuesday: Bike 55 minutes with 4 x 4-minute hard efforts scattered.
Wednesday: Swim 1,500 yards total. Main set: 10 x 75 sprints, RI = 20 seconds. | Run 1 mile easy, 5 x 1,000m at 5K race pace with 400m jog recoveries, 1 mile easy.
Thursday: Bike 40 minutes moderate + 20 minutes comfortably hard.
Friday: Swim 1,500 yards total. Main set: 3 x 300 yards race pace, RI = 30 seconds. | Run 6 miles moderate + 4 x 10-second hill sprints.
Saturday: Bike 60 miles moderate + 10-minute transition run at race pace.
Sunday: Run 14 miles moderate. | Swim 2,200 yards moderate.

Week 12 (Recovery)

Monday: Rest.
Tuesday: Bike 45 minutes with 5 x 2-minute hard efforts scattered.
Wednesday: Swim 1,300 yards total. Main set: 6 x 75 sprints, RI = 20 seconds. Run 2 miles easy, 1 miles at 10K race pace, 2 miles easy.
Thursday: Bike 40 minutes moderate + 10 minutes comfortably hard.
Friday: Swim 1,300 yards total. Main set: 2 x 300 yards race pace, RI = 30 seconds. | Run 5 miles moderate.
Saturday: Bike 45 miles moderate.
Sunday: Run 10 miles moderate. | Swim 2,000 yards moderate.

Week 13

Monday: Rest.
Tuesday: Bike 20 minutes easy, 20 minutes comfortably hard, 20 minutes easy.
Wednesday: Swim 1,600 yards total. Main set: 6 x 100 sprints, RI = 20 seconds. | Run 2 miles easy, 2 miles at 10K race pace, 2 miles easy.
Thursday: Bike 45 minutes with 5 x 2-minute hard efforts scattered.
Friday: Swim 1,600 yards total. Main set: 2 x 400 yards race pace, RI = 30 seconds. | Run 6 miles moderate + 4 x 10-second hill sprints.
Saturday: Bike 50 miles moderate + 10 miles race pace + 15-minute transition run at race pace.
Sunday: Run 10 miles moderate + 2 miles race pace. | Swim 2,200 yards total. Main set: 500 yards race pace.

Week 14

Monday: Rest.
Tuesday: Bike 20 minutes easy, 25 minutes comfortably hard, 15 minutes easy.
Wednesday: Swim 1,800 yards total. Main set: 8 x 100 sprints, RI = 20 seconds. | Run 2 miles easy, 3 miles at 10K race pace, 2 miles easy.
Thursday: Bike 45 minutes with 4 x 3-minute hard efforts scattered.
Friday: Swim 1,600 yards total. Main set: 2 x 400 yards race pace, RI = 20 seconds. | Run 6 miles moderate + 4 x 10-second hill sprints.
Saturday: Bike 45 miles moderate + 15 miles race pace + 20-minute transition run at race pace.
Sunday: Run 12 miles moderate + 2 miles race pace. | Swim 2,400 yards total. Main set: 600 yards race pace.

Week 15

Monday: Rest.
Tuesday: Bike 15 minutes easy, 30 minutes comfortably hard, 15 minutes easy.
Wednesday: Swim 2,000 yards total. Main set: 10 x 100 sprints, RI = 20 seconds. | Run 2 miles easy, 3 miles at 10K race pace, 2 miles easy.
Thursday: Bike 45 minutes with 8 x 1-minute hard efforts scattered.
Friday: Swim 1,600 yards total. Main set: 2 x 400 yards race pace, RI = 30 seconds. | Run 4.5 miles moderate + 4 x 10-second hill sprints.
Saturday: Bike 40 miles moderate + 10 miles race pace + 10-minute transition run at race pace.
Sunday: Run 12 miles moderate + 2 miles race pace (beat last week’s time). | Swim 2,400 yards total. Main set: 600 yards race pace (beat last week’s time).

Week 16

Monday: Rest.
Tuesday: Bike 10 minutes easy, 10 minutes comfortably hard, 10 minutes easy.
Wednesday: Swim 1,300 yards total. Main set: 5 x 100 sprints, RI = 20 seconds. | Run 2 miles easy, 1 mile at 10K race pace, 2 miles easy.
Thursday: Bike 45 minutes with 5 x 30-second sprints scattered.
Friday: Swim 800 yards total. Main set: 400 yards race pace. | Run 3 miles easy.
Saturday: Swim 10 minutes easy with 4 x 30 seconds at race pace. | Bike 10 minutes with 4 x 30 seconds fast. | Run 10 minutes with 4 x 20 seconds at 90 percent effort.
Sunday: RACE!

Friday, May 15, 2015

Specialized Stumpjumper FSR, 2015, AMAZING!


I had one actually two, hardtail green and then the full suspended FSR. Loved them both for different reason, the main reason was that they were fast. Light, nimble and fast, yes I said that already.
This new Stumpjumper FSR is a game changer. I have not road the bike, I love my Cannondale  Trail 1, but the FSR is changing the game, by having a stow away pocket in the down tube, no more under the seat rattling around, losing components.
I am sure within a year every major bike company will have this built in, or I could only hope so. Ned Overend is a specialized rider, the god father of mountain biking and Tinker is for Cannondale. What an amazing heritage both companies have.

The season will only tell how the FSR stacks up.

Tuesday, April 14, 2015

Coconut Oil for Runners!

From Runners World

4 benefits of coconut oil for runners:

Quick energy

Our body metabolizes medium-chain fatty acids differently than long chain. Medium-chain fatty acids get metabolized in the liver and then quickly converted to energy from our cells allowing us to use the fat immediately for fuel rather than depositing it into fat tissues, as we do with long-chain fatty acids. That fact alone should be enough reason to add coconut oil into your prerun eats.
Antioxidant booster
Coconut oil also has a high polyphenol content—antioxidants that protect the body from stress and disease. And running just happens to put a tremendous amount of stress on your body, weakening your immune system. Having this extra boost of antioxidants offers great protective benefits.

Satiety

Fats digest more slowly than carbohydrates, helping you feel fuller for longer. For weight loss and weight maintenance this is quite beneficial, helping you feel both satisfied and full for a longer time after a meal and helping to prevent overeating.
For running, it will also help push your endurance thanks to its ability to boost energy metabolism during both high and medium intensity runs. Consider including a tablespoon into your pre long-run meal.

Skincare solution    

Coconut oil is as good for your skin as it is for your diet. Feel free to use it as a remedy for dry, chapped lips and skin and for chafed skin from long runs. Plus, you can use it as a hair conditioner to nourish your scalp and get rid of dandruff and even rub it on your belly to prevent stretch marks during pregnancy.

Like other healthy fats and oils, coconut oil is a “good fat” but should still be eaten in moderation. Include it into your diet in small proportionate amounts, such as around 1 tablespoon in a meal, not exceeding more than 2-3 tablespoons per day (depending on your personal dietary and caloric needs).
Try substituting it for other oils in cooking and baking, in place of butter on your toast, or stirred into your pre-run oatmeal. You can also get coconut “mana” or butter, which offers the same benefits and is very tasty spread on toast or on a date before a run!

Monday, March 16, 2015

20 min Tri Workout!


20 min, for a tri workout I am a little skeptical, but all should at least give this a tri.
From Triathlon

To most non-athletes, 20 minutes of exercise seems like an eternity. But to endurance athletes in marathon training or triathlon training, a 20-minute workout may seem like it’s hardly worth the bother. After all, if your average workout lasts an hour, what can a 20-minute session possibly do to increase your fitness? Quite a lot, actually—even for the fittest endurance athlete. Consider these four benefits:
1. 20-minute workouts burn a meaningful amount of calories and, thereby, help you reach and maintain your optimal racing weight. For example, a 150-lb. runner burns approximately 280 calories in a moderate-intensity 20-minute run. If you normally miss a scheduled longer run roughly once every 10 days due to lack of time, you could burn an extra 10,000 calories over the course of a year by squeezing in 20-minute runs instead.
2. 20-minute workouts provide extra repetitions of the running stride, swim stroke, or pedal stroke that stimulate improvements in efficiency. A big part of what makes you a better, more efficient swimmer, runner, or cyclist is simply time spent practicing the movement. So, even short workouts count as additional movement practice.
3. 20-minute workouts can increase endurance by adding to total weekly glycogen turnover. An interesting Scottish study found that weekly training volume was a better predictor of marathon performance than the distance of the longest training run. In other words, the study suggested that marathon runners are better off running 50 miles a week with a maximum long run of 16 miles than running 40 miles a week with a maximum long run of 22 miles. The reason is that endurance improves through the repeated depletion of muscle glycogen stores in training. And a heavy week of training will result in more total muscle glycogen depletion, and thus build more endurance, than a lighter week. 20-minute workouts can add a meaningful amount of glycogen-depleting volume to your training week.
4. 20-minute workouts can produce an excellent high-intensity training stimulus. A little swimming, cycling, or running at anaerobic threshold intensity and above goes a long way. Twenty minutes is plenty of time to get all the high-intensity work you need to take your fitness up a notch.
There are basically two ways to incorporate 20-minute workouts into your marathon training, triathlon training, or any other endurance sport training. One is to do a 20-minute workout instead of taking a day off whenever you are too pressed for time to complete a longer workout. The other way is to add one or more 20-minute workouts to your weekly training schedule to increase your overall training volume without creating a significant risk of overtraining.

20-Minute Workouts

The Filler – Simply swim, ride, or run at an easy tempo for 20 minutes. This is a great workout to do when you want to avoid the guilt of doing nothing but you’re not mentally or physically ready for anything challenging.
Tabata Intervals – Swim, ride, or run at an easy tempo for 16 minutes, then complete 8 x 20-second all-out sprints with 10-second passive recoveries between sprints.
Fartlek Intervals – Sprinkle 5 to 10 fast 30-second efforts throughout an otherwise moderate, steady-pace workout.
Threshold Session – Warm up for five minutes at a comfortable tempo, then go for 15 minutes at anaerobic threshold intensity (the fastest pace you could hold for one hour in a race).
Progression Workout – Swim, ride, or run for 15 minutes at a steady, moderate pace, then blast the last five minutes.
Time Trial – Swimming: Warm up, then swim 800 meters (875 yards) as fast as you can. Cool down as long as necessary to make the total workout 20 minutes. Cycling: Warm up, then ride 5 km as fast as you can. Cool down as long as necessary to make the total workout 20 minutes. Running: Warm up, then run 1 mile as fast as you can. Cool down as long as necessary to make the total workout 20 minutes.

Read more at http://triathlon.competitor.com/2015/03/training/20-minute-workouts_24024#tZUpl6TUFMVmy5G7.99

Thursday, February 19, 2015

Long Winter Season, Treadmill Speed Work!

From Triathlete.com
Coach Brett Sutton, is amazing, spending many months on the treadmill will make you crazy, batty or just board. You need to shack it up, but what to do, Crossfit Endurance, yea that works, for shoter distances and give you a heck of a speed workout. The book Unbreakable Runner has a great 8 week, 5k plan. Coach Sutton has this workout that well is amazing, try it to change things up.



The Staple Treadmill Session

Jan and I spent a season and a half getting it right, which has become a staple for my squad ever since. Jan was from the old school of non-drafting triathletes—a good swimmer, super biker and a runner who would just get home with whatever he could. However, he wanted to go to the Olympics (a drafting event which heavily bias the faster runners), so we had to try something radical. Cue the treadmill.
We tried all sorts of distances, gradients and workouts trying to find a combination that would develop not just his aerobic function, but stimulate his turnover and build muscle strength to give him the drive forward that as a “natural” runner he just didn’t have.
The session we found that activated all three in a way that the body could adapt to without injury was this:
2x[30 seconds at 2%, then 30 seconds rest]
2x[30 seconds at 4%, then 30 seconds rest]
2x[30 seconds at 0%, then 30 seconds rest]
Run six times with an extra 30 seconds rest between each set of six intervals.
Speed was at race pace for the entire workout.
This short rest model helped with keeping condition and the aerobic function was maintained through the six repetitions.
Any less than six sets and the aerobic component would be compromised, any more and you lose the neuromuscular advantage as the body gets too tired to hold the required speed. Similarly, any more than 4 percent and we lost the advantage of being able to hold the gradient at race pace losing the strength or muscle adaptation we were looking for.
That set is the diet of every run-challenged athlete that walks into my door and wants to improve—pro or age group. As mentioned, it was completed two days ago by the current Olympic champion, just as it was done yesterday by two of my age group athletes. The only difference was a 5K an hour drop in speed.

Read more at:

Monday, February 16, 2015

The Perfect Running Interval - Triathlete.com

High-intensity interval sessions are key for boosting fitness. Here’s how to work them into your training.
While endurance buffs often revel in long, slow runs, any good training regimen will also include some high-intensity sessions. This often comes in the form of interval training, which can create significant jumps in fitness. “Ultimately, as endurance athletes, we want to be able to sustain as fast a speed as possible over the duration of our events,” says Krista A. Schultz, an exercise physiologist and triathlon coach for Endurance Works in Boulder, Colo. “Proper training including workouts aimed at increasing speed will improve one’s lactate threshold (LT), the point at which lactate is produced at such a rapid rate it cannot be cleared. The benefit of interval training is that it helps us increase our LT.”
New research offers insight into the ideal length of the intervals themselves, as well as how to best recover. Researchers at the Mayo Clinic pulled together 37 separate studies on interval training and VO2max to get a clearer picture of what scientists collectively know about interval training. They identified 3–5-minute intervals as being the most effective.
Another recent study out of Great Britain examined the recovery piece. While some coaches favor complete rest between intervals, this research revealed that active recovery was more effective in clearing metabolites from the muscles. This, in turn, allows athletes to recover faster between high-intensity bouts when they keep moving, which also likely leads to better performance during those subsequent intervals. “Running easy or jogging between intervals will help clear lactic acid quicker because it is being reused as fuel at a faster rate when you’re moving around,” Schultz says.
The next time you’re headed to the track or trail for some high-intensity training, consider the following workouts. Start with workout 1 before graduating to 2 and 3. Keep in mind that intervals should not be performed all-out. This means that it should feel difficult, but you shouldn’t be sprinting. The point of these workouts is to be able to do multiple intervals, not crash and burn after the first couple.
Interval Workout 1
– Warm up 10 min
– 5×3 min at 5K pace
– Jog easy for 3 min between each
– Cool down 10 min
Interval Workout 2
– Warm up 10 min
– 4×4 min at 5K pace
– Jog easy for 2 min between each
– Cool down 10 min
Interval Workout 3
– Warm up 10 min
– 4×5 min at 5K pace
– Jog easy 2:30 between each
– Cool down 10 min

Read more at 

Friday, February 6, 2015

50 Mile Mountain Bike Race, Bearscat 50

$65 this is a great deal for 5+ hours of racing, get the season started off right!
Black Bear Cycling
The Bearscat 50 presented by Black Bear Cycling is returning for its fifth year in 2015.
The race will have a Field Limit of 300 Riders. The Field limit is due to an agreement with the Park and not because we only want 300 riders. If it were up to us we would open it to anyone that is willing to take on the terrain of the park and suffer for the day.
No Annual USAC License Required.
The race will be held on Sunday, June 7, 2015 and will consist of 2 x 25 mile laps for a total of 50 miles of mixed singletrack, double track and fire roads covering some of the best riding in Northern New Jersey. Many have seen a small portion of the park in our annual Wawayanda Spring Cleaning race held every May. You can take in that race in May 2015 also to get a preview of some of the trails you will be seeing but for this race you will see a whole lot more of the park.
Camping available
For 2015 this will be free of charge at the Park's group campsite. This is primitive camping. Tents only, No RVs.
Course
The 2015 Course is similar to 2013. If other options become available and it would make the race better we will entertain those options. Course may be altered from original plan in the event of weather or other uncontrollable conditions. Map
Registration
Entry Fee includes race fee, event specific item, post event food. Registration opened January 19th 2015. BikeReg.com
Pre-registration only.
There will be NO RACE DAY REGISTRATION. NO REFUNDS. If you sign up in January and then decide in June you haven't done your off season training it will be up to you to sell your spot and notify us of the change. There will be a fee of $10 to transfer entries.
Black Bear Cycling

Wednesday, January 21, 2015

Racing Enduro, Are You In Shape

Great Article by TrainingPeaks.

In 2014, enduro racing established itself as the newest and most exciting form of mountain biking yet. The Enduro World Series attracted professional riders from the cross country, downhill and cyclocross worlds to compete alongside established enduro racers in seven races stretching across the globe. Here, we look at what the pro’s are doing in training, how it applies to racing, and what aspiring enduro racers can do it improve in 2015.
Enduro combines the skill and technique of downhill, powerful sprinting normally seen in the velodrome, and amazing endurance matching the top cross country racers. The athletes at the top of the sport in 2014 are some of the most dedicated and hardest working professionals in cycling, and their success isn’t an accident. It’s no surprise that Stages Cycling, a power meter manufacturer, is a sponsor of World Champion Jared Graves. Graves trains scientifically to ensure his training is appropriate to racing, and it can be measured and repeated. In a discipline where intervals are often short and fast, a power meter is much more useful than heart rate to measure your efforts.
Starting training in January is the only way to be in top form come May. Building your fitness gradually will prevent injury and give you plenty of time to enjoy riding trails in between training. In terms of fitness, there are three areas you need to focus on:

1. Endurance

Graves won the EWS in 2014 after a training period that involved winning Elite XC races in Australia against some fierce competition. To compete at the top, pros are training longer and harder than before. The Whistler round of the EWS took in over 7,500 feet (2300 metres) of climbing in between an hour of brutal timed descents. In order to have the fitness to compete over a full weekend of racing, base miles are a painful necessity. The easiest way to get that fitness is to jump on your XC bike: even 3-­4 hours a week of steady, uninterrupted riding each week will increase your aerobic fitness. For those not lucky enough to have dry trails in winter, don’t be afraid of the road bike. Motivate to ride now and you’ll be thankful in the middle of a transfer stage this summer. Getting fitter means you’re free to concentrate on racing during the race, rather than making the cut ­off time.

2. Speed

Timed stages in enduro vary from 5 to 20 minutes long. Unlike just riding your local trails, winning an enduro means sprinting out of every corner for 20 minutes straight. This requires the starting power of a BMX rider, and the ability to keep riding smoothly when your heart is beating at warp speed. Combining interval sessions into your week is the easiest way to gain that fitness. The dreaded 30/30s are the session of choice for the enduro racer. Find a gentle incline and get used to sprinting all out for 30 seconds followed by 30 seconds of rest. Each timed descent in an enduro starts with a standing start ­so getting up to speed is critical. Practice standing starts in training is essential. Find a section of trail with lots of visibility, and practice your standing starts down the trail, just watch out for other users!

3. Strength

How many push ups can you do? Racing a 20 minute enduro stage is like doing push ups for 20 minutes, while trying to keep your bike on the trail and your legs turning too. Strength training during the spring will give huge returns in the summer. Put a core workout into your training plan: sprinting out of the saddle is only efficient if you can hold that position for the whole race. Planks, burpees and crunches can be done in front of the TV in 20 minutes. Time well spent. Try building up your number of push ups each week, and hit the gym for some weights too. High weight, low repetition lifts are the best way to build power. Be sure you get some instruction if you've never stepped beyond the treadmills before.
Succeeding at enduro is about so much more than bike handling skills. Following a training plan will allow you to enjoy each race without worrying about getting back to the top of the hill. Training starts now though. The race calendar is beginning to be published and you need to work backward to make sure you have enough time to get fit.