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Origins of Fatigue – #WednesdayWisdom

Concise is the name of the game here – so read on! It won’t take long.

The Instagram post HERE / Below – has set the tone.

Central fatigue is the big bad bad beast, in the short term its’ easy to over come; like taking 5 minutes between heavy squats, it dissipates and you can lift maximally again. But over repeated bouts of heavy squats or even just a long, long bike ride the central (CNS) fatigue that reduces the drive from brain to spinal cord to muscles is a big performance killer. So think back to back EWS races. It could be a big issue! Because it affects motivation as much as it affects fine motor skills like delicate cornering or perfectly timed manuals. Harder to measure, but reduced drive for explosive movements and far higher perceived exertion will do the trick.

Peripheral fatigue is what is happening in the muscle – this can be felt, legs getting heavy, sore after strength training etc… this is where architecture, energy pathways and the cardiovascular system collide and of course MTB in any discipline has the ability to create fatigue here! Measured with internal load – like same power output = higher heart-rate!

So with MTB we have both, in spades. Race an EWS or World Cup DH and both will hit you harder than you think. Now the affect physiological load or biomechanical load has on the source of fatigue would start to make our discussion complex as all hell. so let’s move on.

Environmental aspects like heat, altitude and rain cannot be forgotten about and neither can emotional load/fatigue like meeting sponsor demands or kissing babies!

So we have the descending loads – bike and body accelerating due to gravity, hitting holes and turns and rocks and roots. It means deforming, crumbling but you can’t because to execute technique you have to maintain posture. which requires muscle forces are generated both eccentrically and concentrically – these forces are created around all joints, in perfect unison of force, time and speed! Angular velocity is the name of the game and of course all of this is extremely fatiguing – both centrally and peripherally. If this is DH then you have to do it repeatable – up to 5,000m descending over 2 days at near max effort to learn a track well enough to win.

For EWS you have elements of the above but also the endless hours outside dealing with the environmental stress and the load of just pedaling that bike from A to B! Add in emotional, organisational and external stressors to this and it’s a big challenge for either discipline! Hence why we see some empty minds and bodies at the end of race days.

Long story short – racing MTB means fatigue off all types in varying degrees! Know your poison to make your cure!

The true antidote to fatigue is capacity; maybe better termed specific capacity. But even that is not a silver bullet as no matter how well prepared you are you will get fatigued! The “solution”, at least as I’ve chipped away at it is categorized below. Along with other systems like a movement, technique or needs analysis this goes to form the overall “training process/planning or paradigm” we use.

Capacity

The bigger the tank the longer it takes to empty! The stronger you are means you produce more force, the more force you produce the less you need to produce in relation to your top limits to achieve the same task goal – hence better ACCURACY (key) and less fatigue both centrally and peripherally. That’s one example but it is a very simple concept that can be expanded across physical qualities and is essential the underpinning justification for psychical prep or strength and conditioning. For example, better ability to use your aerobic energy pathways, less fatigue incurred for climbing said hill at said pace!

Specificity

Where rubber meets the road! Here’s where things can get messy and internet gurus, CrossFit loonies and “sport-specific” charlatans swimming in a sea of BOSU balls will try to sink your ship! Your sport or others very close to it (pump-track) are the only true sport specific prep you can do! As such doing your sport in training to EXCEED the demands that will be placed upon you in competition is critical to battling fatigue and arriving at race day and race runs ready to win. I won’t dig deeper because at this point in time I think we have some Point1 gems in the works here to make good inroads in prep compared to out competition! Although there is nothing new under the sun.

Load Management

No brainer – both acute and chronic! this is a case of sharpen versus saw, general  versus specific and of course understanding the individual time curves of both adaptation and recovery of individual athletes. Generic planning does not cut it here . If you wish to be on form for race week – to maximise practice and arrive at race day alive and ready to kill then you will need to have developed sufficient capacity of physical qualities and specificity of training BUT not be carrying excessive residual or chronic fatigue from doing so. You cannot display what you don’t have, but if you have something and it’s buried under injured or tiredness you won’t be able to whip it out in time,

Manage Nutrition

A big fish to fry, therefore lets keep it specific to racing. The foundations of good nutrient start long before and far away from race day – so you amplify the good come racing and dampen the bad. Adequate carbohydrate during and after peripherally fatiguing exercise like an EWS practice day could be a game changer for some or bread and butter for others. Dealing with reduced drive from increased central fatigue with a tasty double espresso, eating local, colorful and seasonal all week long to cover macro needs and supplementing when necessary! Do the job right but don’t over-complicate

Manage Planning

Last but maybe most important. The forgotten bastard child of bike racing!? All of a sudden this isin’t shredding with “mates”! Now you’ve got limited time to get a maximum amount of work done? Cram 7 runs into 4 hours? Queue outside under the blistering sun, limit recovery between full runs on a 4 minute DH track? Sounds great, not! sounds like you don’t have clue what you are doing.

 

Planning practice, recovery, strategy and tactics. Knowing how practice equates to building a race run or stage win = minimal energy expended for maximum effect and as such less fatigue incurred! Leaving all that capacity and specific prep you did in very perfect working order to go and EXECUTE come race day.

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The Hawthorne Effect & the Power of Routine

The Hawthorne Effect – when an individual changes how they normally do something because the know they are being observed. It may be a phenomenon of sorts and surely affects individuals to different degrees and in different ways. As a concept it may or may not be even real but for your MTB performance it’s a useful anecdote to abuse.

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When racing a MTB in the gravity disciplines your only true opponent, the enemy so to speak, is the clock. It also happens then, by default, that the clock is an “observer”. Furthermore, due to it’s unwavering objectivity, it’s also the harshest of observers. It doesn’t lie, sugar-coat it’s feedback nor strive for long-term improvements by giving you a short-term boost through white lies. The clock counts seconds and that’s that! Observers come in many shapes and forms in MTB, from fans track side to your friends behind you on a ride and they all could potentially feed into the “reactive” change in behavior that hallmarks the “Hawthorne Effect”. Just how many times have you messed a corner or jump up when your friends get the camera out?

Narrowing focus onto the power of the clock and we, or at least I, see how it steamrolls and amplifies it’s impact. The clock in all it’s beautiful objectivity becomes much more to the racer than minutes and milliseconds. The clocks unwavering ability to tell the truth amplifies the impact of all the other observers the racer knows are there. The opinions of others, based off what the clock says, all of a sudden become much more tangible. Fellow racers, family, the “fans”, the keyboard warriors, the rivals, your own sense of self and that inner ego monster!? The opinions of those individuals suddenly carry weight, they come backed by evidence. So as an exercise in humility and true emotional control, racing is the pinnacle. Excuses can be made but if that narrative doesn’t add up at least in part to the clocks story then time wins. You suck!

Now you may not experience any semblance of the Hawthorne Effect when you are put on the clock, or you may actually benefit like many racers do. I coach more than one rider who are that cliché “clutch performer” – they race better than they ride! In their case the clock and the added observer power that comes with it increases their potential to execute! They rise under pressure.

Many riders, of all levels, however experience variations of performance reduction due to being observed. Whether by the clock, friends or otherwise. The motivation that others garner from that objective observer counting in seconds & minutes slips and becomes a massive hindrance. As a result, some riders choke, perform worse, can no longer control emotions nor feelings. Everything and nothing can overwhelm them and the desire to protect your own image of themselves, their ego, takes over. The reaction to observation leads to negative outcomes.

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A solution you ask? Routine! If you’ve worked with me as coach then “routines” would become a commonplace talking point. Often rearing it’s head as the “process”. Control the controllable and focus on the actions that lead to good outcomes not the outcome itself. But that whole performance paradigm – based on a process focus – can miss the simple power of specific routine. Specific routines for specific situations. The easiest to describe is a race day routine. As that’s often when the clock mediated Hawthorne Effect rears it’s ugly head. Race day will always be on a schedule. Your start-time being the cornerstone. Everything else works toward that moment. You know you are going to be “observed” in one way or another so deal with it! While the scrutiny on offer may change depending on the race or venue or many other variables your routine can stay the same and with that you can perform as close to optimal as possible.

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Without a routine the only defense you have against the negative impacts of expectation and scrutiny are your own thoughts and mental skills, while you may be lucky to have a strong character or have developed even effective coping skills to deal with race day “nerves”, on their own as your sole strategy to craft a race day performance, they are energy consuming and potentially wasteful. The “routine” approach gives you a seamless and effective strategy that consumes minimal energy because it becomes process.

Routine – a DH race day example

Morning Practice – two runs; key sections to work on, line focused not “feeling” focused – or vice-versa!
Post Practice – hydrate, relax, de-brief with friends, coach, mechanic, adjust race run plan based on practice knowledge
Downtime – occupy yourself with something else, shit-talk, coffee, relaxation, massage etc…
Meal time – set a specific time and type of meal – keep it enjoyable but effective
Warm-Up – specific start time for Warm-Up – content set, specific to needs and track demands.
Music – playlist for warm-up
Your Mantra – repeat to yourself your pre-race mantra as needed starting with four minutes to start – e.g. “enjoy executing”!

The above may seem rigid, but it’s simply an idea, the key is to have a routine in place, it can be anything you want, have any focus, as long as it’s pre-planned and timed to allow you to control the key variables that you know matter to your performance come race run.

Without a plan, the pressure created by the observation of others can crack you. Worse again without a plan you may find yourself at the mercy of your emotions, lead by feelings that can severely impact performance…. doubt, fear, vulnerability, irritability etc… these feelings can take over. They then occupy the “working memory” in our brain and make what should be simple pre-race tasks feel monumental. Secondary to that, this hyper-emotional state means we feel our movements internally, so instead of riding like you can, you force it and try to make yourself ride like you want to. The end result is poor performance, constrained by knowing that no matter what; your performance is on the clock and all eyes are on that same clock.

Whether the Hawthorne Effect actually exists is largely irrelevant, it’s just helps us give a name to race day and riding situations we have all faced. Most importantly if something has a name then it becomes more tangible. If you can define it you can defeat it.

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Coiled – World Cup #1 2019

Actual Rule & Organisation changes

Probably the biggest change of note is for ladies racing. The top 5 ladies in the “current” overall standings get “Group A” practice for 2019; a change that should of happened long ago. For those that don’t know the WC practice sessions are split into two groups, A and B with B usually being juniors, ladies and elite men ranked outside the top 115 or so (this changes depending on entry numbers), Since 2018 the top 10 junior men get Group A practice on Friday and a spot in the timed training session but then get shoved back into Group B from Saturday. Historically the ladies have always been given the rough end of the stick getting Group B practice for all sessions. This means usually eating breakfast at around 0630 most days to then get body and bike ready for practice at 0800; with early season April or late season September events not to mention potential ice-cold Alpine mornings mid-summer Group B get a rough start, having to bed in a track while also dealing with cold tyres and suspension. Only to get back on track the next day to find to totally decimated by the top dogs in Group A. Anyways, long story short the top 5 ladies are now in Group A all weekend long AND get an extra hour more than any other riders on race day morning too. So a plus for the ladies as environment nurtures performance, genotype/phenotype etc… So this, at least in my opinion, a big positive change for the sport. Exact details and issues TBC!

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Elsewhere after Tahnée Seagrave’s DSQ in Leogang 2018 the “outside” the tape rule has again been re-written for clarity (after being changed toa far more rigid rule after Rachel Atherton’s out of course victory in Windham 2015). The rule now reads that the course must be protected with tape or barriers and “If a rider exits the course for any reason, he/she must return to the course between the same two course markers where he/she exited. In case a rider fails to return to the course as provided for in this article, the commissaires’ panel can disqualify the rider.”

This is quite a change from the previous version of the rule; now more specific and reintroduces the possibility of interpretation

The other rule(s) of note are to do with final runs, qualifying and TV. Last years bonafide shit show race run orders based off of qualifying but not should now be sorted. Basically the Top 10 from last years overall are protected from the year and as such will most likely always be on RB TV. The next best 10 in the current seasons overall standings are also protected (same as last year) but now any 5 riders who are not in either of the two previous groups who qualified in the top 5 will take their spot in reverse order in finals as it was until 2018. Sorted!

No need to mention the wheel-size rule change as it has been well covered!

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Pre-Season Competitions

Same old, but different – there’s always been the need, want and desired for riders to brush of winter cobwebs and hit some pre-season events, sun, dust or not. Mainly aiming for any race on a rough track that allows you to ramp up the real-deal intensity and get a feel for what racing is again (just simply to remind yourself you have not forgotten) and dig into the limitations of your off-season preparations to date.

Not that stakes are any higher than before now – but it does seem that budgets are growing for many teams and as such pre-season racing for many seems to now come book ended with testing camps – something like; ride, test, race, rest, ride and test! Big commitment and if the races to date this season are anything to go by it is working for more than a few.

Proof in pudding comes this Sunday in Maribor and as is always the case the environment and surroundings of a World Cup mean even the best of pre-season testing camps can leave you short changed if basic emotions are not managed and the “P’s” ticked off.

PC - Red Bull Content Pool
PC – Red Bull Content Pool

Past, Present and Potential

This section could meander on for hours, thousands of words… on the tip of my tongue though as i write this though is thoughts of generations. The 2019 season, if you whip out the start list, has, in all elite categories a volatile mix of abilities and generations; maybe it’s happened before? But 2019 has rapid first and second year juniors in elite men, old dogs like Minnaar and Gwin with no shortage of pace, race winners and podium killers like Vergier, Pierron, Shaw, Iles, Walker and Greenland all give or take the same rip young age with a stack of riders spanning the years between Minnaar as patriarche and kids like Kade Edwards fresh out of juniors. The mix of pace, power, poise, experience and wildness is pretty crazy. Coming back to the point above though about team camps, racing and testing many juniors now have the backing, support structures and team-mates to help transfer experience that the junior – elite transition can be lightning fast!

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I’m not gonna say names; but some pre-season form has been clear from about 5 elite male riders; beyond that I think a mix of last years break-outs and stand-outs, the wise old dogs and the wild youth is gonna give us a varied top 10 at every race.

 

Junior times will be compared to elites, even quicker than before by the eagle eyed fan and team managers.

 

The ladies racing was struck a huge blow with Myriam Nicoles injury but Seagrave, Atherton, a fitter Tracey Hannah, a comfy looking Cabirou and a dangerous Hrastnik will hopefully battle hard. Siegenthaler and two to three others including Morgane Charre can easily be in the mix.

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Wheelin’ n’ Dealin’

Less caring about wheel diameter the better please!

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Last Call on the Lenzerhorn

I could easily kick this one off with some cheesy metaphor about rainbows leading to pots of gold, the last chance salon for glory in 2018 but in all honesty it’s just another race; and as the seasons roll on and Downhill matures further the prestige associated with the rainbow title for a DHer seems to change a little; not necessarily diminish but shift. The nationalistic flavour associated with racing for your country is something that has always made worlds unique but as the quest for race wins continues regardless of event or track and the battle among the world class for victory stays just as intense we see racers keep their formula as close to “regular” as possible. You may race for France, Germany or Canada but you’ll be pitting, staying, eating and sleeping with your trade-team just as you would at a World Cup. It’s much easier to adapt a well know system to new constraints than it is adapt to a whole new system.

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Unique Event

There are maybe three category of “potential” World Champions come Sunday. First those carrying momentum, Atherton, Seagrave, Pierron (Amaury), Bruni, MacDonald, Hart or Brosnan. 2nd we have the unwilling or very meticulously prepared specialists, those with early season injuries or issues that meant a shift in goals, approach and timescales favoured an all or nothing season ending rainbow hunt. A once favoured French approach from the likes of Barel and Vouilloz; this is far less common in the modern age. Although with his mid-season thumb issue and favourable track-record at Lenzerhide, Aaron Gwin could be the dark-horse. Category three is the unlikely victor, the opportunist who capitalizes on their own ability framed best by a total lack of expectation, pressure and focus from teams, media and fanboys. Going back to the year 2000 and Myles Rockwell pounced at the perfect moment in Sierra Nevada, Spain to make the most of favourable wind conditions and grab himself some rainbows. Miranda Miller was perfectly positioned last year in Cairns to capitalise on the mistakes and failures of the other ladies come finals and took home a deserved set of rainbows.

The rainbow jersey is a coveted piece of attire for racers, a nightmare for some sponsors but as we all know once the clock is on the world class racers will give us a world class show regardless of jersey fear!

Organisational Oddities

With the DH World Cup driven in many departments by the needs and desires of Red Bull Media House we’ve seen some positive changes over the past 4 season, out went Tissot for timing and in came Belgian firm ChronoRace. This means 4 split times on course as well as near endless “micro-splits” that RB use on the live coverage for “key sections” and the virtual straight. Sadly for the past few years Worlds sees a return of Tissot for timing and a return to 2 splits on course, a less than ideal online live timing site and as we saw with Myriam Nicole’s issues at Cairns the potential for mistakes and issues in timing – not because of a lack of work ethic but merely I feel due to a crew of timing people doing a one of race and not having the momentum and system in place from 7 WC races.
The World Cup schedule is also pretty set, once summer comes and we have double header (XCO and DHI) races the schedule is very much solid. With World Champs things change and not for the better… for whatever reason Group B DH practice starts at 0730, 30 minutes earlier than a World Cup and with September sunrise in the alps at around 0650, well the first few minutes of practice are quite sombre. Little details like that can change things drastically for some racers, others not so much, it’s all about your support network. DH racing is always on Sunday’s at Worlds and not Saturday like a World Cup – that gives us a very short Saturday A.M. practice session that for some is nigh on worthless. Closer to the World Cup DH schedule of old, where we had 3 or even 4 days of practice!

For 2018 there is a raft of rule changes for world champs also; Riders must now qualify for finals; not seeding actual qualifying. With quotas closer to the World Cup of old; 80 men, 40 women, 60 junior men, 15 junior women etc… With 35 elite female starters that means they all qualify, there are 73 junior men, so 13 unlucky racers who won’t see Sunday. The top 20 men from the World Cup overall season ending rankings are protected. The top 10 women but no protection for juniors. So with less than stable autumn alpine weather forecast in Lenzerheide will this see a return to qualifying tactics of the 90’s for the non-protected? Well no, because even with qualifying and protected status from World Cup rankings, start order for finals and qualis is determined off of UCI DH ranking; not World Cup ranking. Like I said organisational oddities.
Here’s hoping for better timing and T.V. than Cairns!

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Form Sheet

No title to defend, only a title to win…that’s always the most effective way to view racing. No matter what we will see new World Champions in the junior categories. Bruni will go for triple elite titles but his “on-form” country mates Vergier and Pierron are hungry as possible. Amaury has a seemingly viciously potent mix of youth, experience and support. Most certainly the favourite of the favourites. But a form sheet can’t only be based off of most recent results. Each track has its own unique flavour; camber, gradient, duration, soil types, rock types, pit set-up, accomodations and altitude. The complex addition of factors mean some riders preferred ways of applying and executing technique at race pace sees them rise to the top on a given track. Lenzerheide is no different; high speed, unforgiving and loose. The three previous trips we have taken here for WC’s have been in July, each time hot, sunny and extremely dusty and loose come finals. A September visit may be very different. To date Minnaar and Atherton have two wins a piece here. Nicole won last years race, alongside Minnaar in the mens with Gwin flatting while on course to victory. Aaron has been fast here but pipped by a few metres in 2016 by Danny Hart, off the boil in 2015 and ohh so close last year. Minnaar has a proven track record here, but like Aaron comes in under the radar and most certainly neither are on the form of last July, both rebuilding after mid-season arm/hand injuries.

While we have had a variety of podium finishers here Minnaar is the only male rider to have visited the podium each time the WC has stopped in Lenzerheide. Flashes of expected & unexpected brilliance from Thirion, Bruni, Greenland, Brosnan, Fearon and Lucas in editions past need to be noted also. All or nothing world champs runs are often special but bone dry midsummer conditions are not expected in 2018.

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The potential for first times this year is massive, first time overall winner Pierron could polish off his season with rainbows meaning he will be the first rider ever to win his first world cup, the overall world cup and world champs in one season. Former Junior World Champs Walker and Illes could wrangler a podium. Gwin could find his first ever rainbows and Seagrave could join the small club of mainly French riders who have elite and junior titles.

The ladies form-sheet gives a Seagrave // Atherton showdown. A monumental battle for the ages. But as we saw in Cairns anything can happen. Atherton has the pressure to defend after a last round WC win and overall title. Seagrave has nothing but a race to win in front of her. Nicole, Siegenthaler and Hannah are all capable of medals and more if the circumstances are right. French world champs domination, maybe a thing of old, but with Cabirou and Ravenal in attendance a gallic jammed top 5 is possible!

The track and venue

There’s some fresh woods at the bottom of the hill but otherwise we are getting the same old “STRAIGHTline” race track. As DH demadns go it’s pretty straightforward. About three minutes in duration for the fastest men, add 25 to 30 seconds to that for the elite females. The track is fast but never overly steep or hugely rough. The bump frequency is one of the bigger demands. Altitude is on the higher side with the start line at 1905m and paddock at 1492m. Otherwise the stats are pretty vanilla – 2.3 km in length with a 413m vertical drop. Changeable weather could however make it a much rougher, wilder and slicker affair rendering certain forest sections “key” but also meaning certain high speed open sections are much less “skaty”.

The venue is nice, a high alpine farming area tuned ski crazy tourist trap. It has stunning views and good accomodation, with the chalets and apartments quite close to the track meaning a good “family” vibe all week – the sunny summer races of years past have meant good times at the lake just across from the finish line with BBQ’s and swimming for sore bodies. Single digit September temps will change some of that though. So prepping for any eventuality is needed.

Maybe a fondu finally?

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Quebec Calling

Next week will be the 21st visit for a UCI World Cup or Champs to the hallowed hills of Mont Sainte Anne just outside Beaupré, Quebec. A yearly pilgrimage that somehow doesn’t seem to to bore even the most seasoned of veteran. Possibly due to the high speeds, the easily shreddable rideable terrain regardless of a weather and the maybe more than anything else the family holiday vibe that grows as the days pass, due in no small part to the MTB community renting every chalet, house and condo along the short MSA strip!

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The mountains of Quebec like those south of the border in North Eastern USA are big, but not the imposing “boom” straight up walls of rock that often great riders and racers in the European Alps. Instead MSA gives us big, shallow and long. Three potentially key ingredients that keep the race puzzle here fresh for so many, less braking more ploughing? This lack of steepness doesn’t lead to a lack of intensity though, from the first heavy pedal stroke out of the start house, down the now iconic rolling start-ramp things get fast, quickly and just keep building in momentum from there.

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2017 gave us yet another round with a mixed bag of weather.  The 4.00 p.m. rain party rolling in on queue again. Un-phased Aaron Gwin displayed all the calm, calculated characteristics that have led to him to wrapping up 5 overall titles to date. Riding under the rain, straighter and faster than anyone else. Bagging in the process the full quota of points on offer in the overall title battle that day.

Coming into qualifying Gwin trailed Minnaar by 253 points – 3 more than you can earn in one week’s racing. Leaving MSA the deficit between the two titans was so reduced that it left the final round in Val di Sole as an all or nothing battle. What we all learned in the process though, was that anything can and will happen and as long as you come prepared and willing, victory on race day is possible.

The 2017 ladies race in MSA was contested under fair and consistent conditions. Although on a more damp, blown out track that was considerably harder to push your limits on than then was ridden in qualifying. Qualis saw Myriam Nicole eek out a 1.491 sec margin on Tracey Hannah. When Race day rolled in though things changed. In now expected fashion Tahnée Seagrave flipped a 4+ second quali deficit into a race winning display of calculated on edge riding. 5.7 seconds faster than second place Nicole.

Clean Slate

Rumbling in to MSA this coming week for the 2018 race the only constant is change. Maybe that’s a large part of the reason everyone is so stoked to go racing? In no particular order, on the men’s side, we have the return of Moir and Minnaar from injury, the latter has been rehabbing in style, in the most specific way possible slapping bumps on Morzine’s infamous Le Pléney. The former has already practiced at Andorra World Cup and hopefully is ready for racing. With the return of some, the biggest notable absence for MSA is 2017 winner Gwin, at least that’s the info available to hand at the moment. Race day will tell more!

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Pierron (Amaury) has a healthy lead in the overall, but as 2017 thought us with 2 races left anything can happen. On fire at French Champs in Morzine, Pierron is the man to beat, even though his compatriot Vergier had one of the most stunning race runs in recent times on route to his maiden WC victory in Andorra. Luca Shaw will be as hungry as ever although a hungry not quite as grumbling as Loic Bruni’s, 2018 podium first timers Reece Wilson & Thomas Estaque will go good on the long, fast bumps of the Mont. 2017’s FTD title at MSA went to Finn Iles on a dry track, after his first elite podium in Vallnord he’ll be keen to climb a few steps higher at home. Other’s to watch closely are Harrison, MacDonald, Greenland, Pierron (Baptiste), Walker, Mulally and the Eagle Masters.

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The ladies race gives us one the most interesting title battles in years – even after a DSQ in Leogang, Tahnée is just 80 points behind a resurgent Rachel Atherton. After missing two races Myriam is back, a much needed world class rider in the field. Three ladies with the pace and killer instinct needed to win but with three totally different approaches to doing so, watching how the week unfolds as we build to race day will be most interesting. The eagle eyed analyst may have seen how the split times and sector demands of the shorter and longer tracks have played out for the women this year. With a pattern emerging. MSA’s length and high speed impacts may favour the brave, but the brave and conditioned even more.

The Track

At least one new section, dubbed “Tarzan” otherwise pretty unchanged from the past 2-3 years – no matter what, racing will be fast, straight, high speed whether in or out of the woods. We would say bikes take a hammering but those days are beyond us now.

 

Winning Ways

What “approach” does it take to win at MSA? Well I don’t think I’ve personally attended enough races at MSA to know the finer details just yet, but from the experience I have at the venue it’s directness and confidence on the less confidence inspiring sections that counts. Race strategy is built by race tactics…tactics for practice, for each run, for sections, for sectors and finally for the race run it self. Braking just at the right time, some call it late braking, is crucial; as carrying the huge speed generated as free momentum into the subsequent sections here is paramount. No point in not using those speeds built on the flat out piste to keep your wagon wheels ploughing over rocks and boulders as you transition from open to wooded sections.

Subtle but convincing changes of direction on the loose, fast piste sections, total conviction and commitment to line choice in the slab infested woods, wet or dry, braking just “late” enough, soft transitions from edge to edge of you tyres and no let up in the “fitness”  abilities needed to take the hits, deal with the impacts and hold and coax the bike from line to line, rock to boulder!

So maybe that’s the formula, total subtle committed conviction!?

All Images – PC: @Red Bull Content Pool

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Back to Back Hardpack

Now we’re eating road! Back to back World Cups are what we all want, like other series at the pinnacle of performance in their disciplines and sports, the rolling weekly circus keeps the fans, media and spectators keen, with not enough down-time between events for the lingering taste of race day blood to dissipate!

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Fort William needs no introduction, nor does Leogang. It’s wall to wall hardpack and balls to the wall speed. One track held in high esteem, “Fort William’s” Nevis Range monster snaking it’s way down Aonach Mòr, sixteen years after its debut as a world cup it’s still crunching wheels, hurting bodies and crushing dreams! Leogang’s “Speedster” track has gotten progressively faster, straighter and arguably easier in recent years! But as we’ve said before, easy doesn’t mean simple and racing it well seems to be something that eludes many riders, male and female, with time gaps between 40th and 1st always wider at the much “easier” Leogang compared to its Scottish counterpart.

As race week for round 2 in Fort Bill has just landed the excitement seems genuine, the riders, racers, fans, teams, staff and media are beyond keen to get racing….training no matter how real, how “specific” or meticulously planned becomes monotonous, stale like bread! So you’ll se a glut of social media ramblings about how excited everyone is to go racing. Even though the track is well, the same it’s length, physical challenge and speed seem to keep the riders attention captivated. No let up! The same seems to hold through for those who put in test time and British national race time too. Although the risk of coming in over-down and as a result being underwhelmed come race day is real. In the men’s field it has happened plenty in the past and will be the case again today. There’s a lot to be said for testing and training under the eye of the clock, but the dosing can tip over into the too much of a good thing category quite quickly especially with the much needed principle of variation being so tough to come by at the “Fort”! Those with that winning formula know the value of down-time, the off switch and variety of stimulus.

Leogang, as I waffled about in the 2017 edition of “Hurly-Burly”, is a venue that everyone loves. The track takes a bashing from those who skirt the top ranks, but the venue is simple, central, efficient and stacked with quality accommodation! So invariable riders and staff moods are high, food is good and with a few days down time between events most people hit Friday’s Day 1 practice with fully stocked motivation. 2017 saw some serious safety issues with riders having to judge entry speeds (at nearly 80 km/h) for the final jump but otherwise the track was the same old story, gone were the rock gardens, up went the speeds. Should this track be raced every year…..no is my answer! But it always seems to provide an spectacle in all categories come race day. So mouth shut and tools up!

Controversial?

Fort William’s bog, lets not call it a wood, but 2017’s bog is gone, gone forever. Now like the Leogang rock gardens of years past it’s man made rock sections. The replacement for the “bog” of 2017 is awkward as nature never intended, but from the rider feedback to date the section provides a good challenge and an interesting break in rhythm from the high speed, new in 2017, section just above there. Coming storming in, arms tingling as you anchor down heavily!

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So with this new addition after last years bog protests the famous Fort Bill track is 100% hardpack and with a record dry spell hitting the highlands the loose over hardpack will become more and more treacherous as race week wears on. Meaning, potentially, that like so many of 2017’s sweltering races the word of the week will be patience. Pushing as hard as traction allows where it allows it and being supremely patient not to push to hard to often in sections that don’t warrant or reward it. For such a wild piece rocky hill, lightness of touch always seems to pay come race day.

Have got, need not!

“Skill” is the application of the right technique at the right moment in the appropriate dose to achieve a desired movement outcome. Well that’s my definition at least and neither fort Bill nor Leogang demand the full spectrum of MTBers technique toolbox. Again though that’s not to say that neither track provides a challenge, they just don’t provide the full spectrum of challenge like a circa 2007 Schladming did or arguably Mont Sainte Anne does to this day. What 2018’s rounds 2 and 3 do demand though is pristine mastery of high speed change of direction, pumping and crisp choice of lines over the granite boulders of Fort William.

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Some Stats
Benchmarking changes or improvements in the ladies field off of the performances of their male counterparts allows us to dig into both inter and intra individual changes quite nicely. Always keeping the “context” of any result up front and centre. Fort Bill’s physicality sees bigger percentage gap between the ladies and men’s winners. So a winter of smartly heavy strength work for the ladies could see that gap drop just a little. Defining worthwhile meaningful change is a real challenge. Comparing two fast dry races like 2015 and 2017 in Leogang, we saw that the ladies winners, Atherton & Seagrave respectively were both exactly 30 seconds behind the male winner Gwin. Following a similar line of investigation, 2014 was an odd season for the male field and as mentioned above longer tracks = bigger sex gaps. Expression of Strength being the defining characteristic of performance?
The list of potential useful statistics coming into these two races is long. Therefore huge Potential for paralysis by analysis. Pretty stable track layouts when comparing too previous years means “key sectors” can be dissected. Past performances of individuals lined up with present performance potential in the light of current constraints is the essence of using analysis and stats to your advantage. Always remembering that while the clock doesn’t lie “performance” and outcome are not the same thing.
If you are after some straightforward stats though, we’ve visited Leogang 8 times before, Fort William 16. In the men’s field Aaron Gwin hold 50% of Leogang’s victories. 4/8. The Fort has been around much longer allowing Minnaar to rack up 7 victories over a VERY impressive time-span. A period spanning a serios changing wheel-sizes, bike design, reliability and competition structure.
The easy money is put on these two riders at those two venues. For me the potential of massive upset provides a lot of excitement. The ladies races are far less clear cut, other than Mosely and Ragot, Atherton is the most prolific winner at the Fort but by no means dominant, ending a stunning victory streak under her own volition in 2017 at the Fort she’ll look to redeem herself this year. Confident and healthy Seagrave and Nicole will make for a battle royale. Leogang is even less clear cut than the Fort for the ladies. Seagrave rolling in as reigning champ will mean little unless that momentum is kickstarted on Anoch Mòr!

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PC – Red Bull Content Pool

Recent Form
Because the tracks change little, last years results will certainly sway the bookies odds, but other than the victors of 2017 & maybe podiums, the results sheet can leave you less than optimally informed. “Form” that lovely mix of fitness – fatigue + motivation is a transient quality. Comes, goes etc… Key things like physical preparation and team environment not to mention bicycle performance all play their roll. The mental puzzle solving that underpins all DH performance is the one we need to look at coming into round 2. I’m hazarding a guess at 2-3 newish faces on the Fort William podium but an experienced packed Leogang steps for the men and well for the ladies “recent form” points to a 3 way battle between Myriam, Tahnée & Rachel.
A side-note to it all is watching how practice and racing goes at the first of this double-header for those who have camped out at the Fort for a week before versus those who fly in Monday. A little jet-lag versus a little over-exposure!

 

Tech
The stand-alone season opener in Croatia means many companies and teams probably have some “new tech” to showcase or hide in Fort William, do we really truly care? Emm no, but rumours are a certain 27.5 stalwart team have a 29er ready but won’t ride it. Santa Cruz have a new bike, some guys kits will match their hubs and pedals, the main point is that if you’ve not tested it don’t race it. Throwing back to 2017 and there were a scandalous amount of racers bending 29” wheels in Fort William and struggling to hoard tyres for Leogang to come. The self-inflicted wheel size head-fuck of 2017 is all but behind us I think, so I for one am stoked to see results with asterisk added on come Sunday!

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Finish Line

The excitement to go racing again is HUGE! I can’t wait, can’t wait to help athlete’s do their best all week long. Faced with classic tracks and venues, motivation and attention will be keys to performance. Practice builds race-runs, it’s not just their to convince yourself you know what you are doing or to burn brake pads. So managing motivation and expectation will be the name of the game.
Classic track, classic venues are in every great sport; F1, MotoGP, MX, Alpine skiing, Soccer, Sailing and Road cycling. We however don’t have the luxury of black tarmac or a fresh covering of snow. Unique in demands, DH needs some unique solutions to allow us all to keep the motivation peaking. Races like Leogang and Fort William on bi-annual rotation in the future….? Yes please!

 

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Setting Succesful Goals – 2017

Obliquity is, I think anyway, pretty tough to pronounce. At least at a glance when reading… < Obb – lick – witty >? That’s about right!

Straight line; direct, plan of action, clear objectives, Do A and B happens, good decisions happen because I know my goals etc…

All of the above, are generally, what goals are all about. With 2017 already here many a human and push-bike piloting human at that will be setting a fire under their arses, setting goals, making resolutions and….sticking to them! The only issue being that life, by which I mean our human interaction with the world at large, often dishes up tasty unknowns…meaning planning to change the plan based off of these unknowns is the only plan we should have!

Amplify and Dampen – rewritten as Grow and Shrink – these are the core “skills” in adaptive planning aimed at achieving your “end-results” or goals. With rigid plans based off of cause & effect thinking A always leads to B, you are often found late to the party when it comes to capitalizing on an emergent situation or dampening a not so desired outcome. So whether that’s making the most of good weather or adjusting your plan to make the most of training even with an injured leg, having you’re goals set “obliquely” means you can deal with all eventualities and be still far more likely to succeed come the “crunch”!

While some smart people thought adding the S.M.A.R.T approach to setting outcome type goals would help, and it does, the “all in” end goal approach still fails so many people that different way of doing things is needed!

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Here’s an anecdote to help ease the pain of my ramblings…

Say you want to loose 5kg of fat; to help you climb faster, slow down quicker and shred the bike better; at the same time you want to get stronger!

Goals = Loose 5 kg by April; Add 15kg to Squat and 30kg to Deadlift by May. No that’s all pretty S.M.A.R.T. stuff, specific, measurable, achievable, realistic, time framed! So next step? Design the perfect strength training plan; higher a nutritionist once off and have them build you a “diet plan”! Job done…follow those two things for the next 3 months and you’l be set!? Lean, mean and keen?

Alas…who feckin’ knows….4 to 5 months away is a long way away! And all the while you’ll be focusing on those numbers, numbers, numbers! And what do those numbers mean…..not much, they are the by-product of success not the measure of it. The are extrinsic focus that will hammer down your intrinsic motivations…

So instead – add some obliquity….

Ok – How about? Become MUCH leaner than I am now; and get stronger in such a way that it shows up when I’m riding.

Instead of normal goals we go for some indirect changes…

  • Eat protein at each meal
  • Only snack on fruit or nuts
  • Visible Reduce portion sizes except for after training meals
  • Weigh yourself at regular intervals, but also track fat mass lost with pinch testing and take a body composition photo with each weigh in!
  • Track/Record your training session. Likewise take pics of your meals to compare content and portions
  • When you weigh in and measure fat mass – see how your habit and lifestyle changes and training practices are working….notice a trend? Amplify it!

For your Strength oblique-goals you could try;

  • Strength train 3 times a week minimum for 5 weeks
  • Include 3 compound lifts in each session
  • Identify limiting factors to movement efficiency and quality
  • Add 1.25 kg to all compound lifts weekly at a minimum
  • Track weight lifted and how it felt (speed, effort, intent etc…)
  • Track your fatigue during and after riding on demanding, steep or “wild” trails
  • Is your current approach to getting storing leading to noticeable improvements on the bike?

The above are not conditional; they are how you will achieve what you want to achieve. They form behaviors that become habits that become success!

The reason you’ll see “track” or monitor in there so much is that as we strive for our goals we learn about them, learn about how useful that new “place”, new “you”, new “state” will actually be and learn about how our actions shape the speed and direction we are heading in and if that direction is the right one, wrong one or even a better one.

If great cathedrals were just built to pray in then they would not look like they do…if you focus only on the end goal; winning or loosing weight then you’ll miss every last opportunity to improve, to grow, to change, to amplify.

The pounds look after themselves only when we take care and cherish every wee penny.

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To summarise:

Set small goals that allow you to build groundwork to large successes

Once larger objectives achieved – don’t stop

Embrace serendipitous discoveries in pursuit of our objectives

Realise that behavior, habit, mindset and emotional intelligence are what achieve big goals long term

Make changes both based on emergent situations and to initiate learning and discovery (will a low carbohydrate day a week work for me?)

Only by doing can you learn how things happened, planning only works as a description of what may happen

There’s nothing wrong with dreaming big and setting outcome goals – they just need to be backed-up obliquely

Oblique goals allow you to tinker and learn on the path to success within an evolving but effective frame-work

 

 

 

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The 1 Flow Warm-Up

Streamlining training success with a 1 Flow Warm-Up® ; that was the only goal with designing a smooth transition dynamic warm-up for Point1 athletes.

Below the current “1 Flow Warm-Wp®™” is demonstrated by CRC/Paypal/Nukeproof rider Joe Smith. The “moves” chosen all have purpose and intention, meaning they will not only improve your movement quality and capacity but will also lead to better application of technique on your bike as they remove unnecessary variations BUT increase usable ROM!

Use it before strength training, before DH runs or Enduro skids! Use it on it’s on for fun or regeneration. Just USE it! Consistency = Success

1 Flow – DMWU*

Start standing; relaxed. Draw in 5 big breaths. In through nose out through mouth! Fill your belly not your chest.

remember the below should flow

  • Spider-man lunge

  • T-spine rotation to free side (look up to hand)

    Hamstring Mobilise

    T-spine  rotation to support side (look up to hand)

    Deep Squat with T Spine Overhead Reach

    Squat to stand

  • Walk out on hands

  • Scapular Retraction Push Up

  • Calf Mobilise

  • A Frame Hip Extension

Cycle through the above, with no stopping for 3 to 5 reps per exercise per side; by side I mean each rep starts on a spider-man lunge on one side, cycles though all moves before you lunge to the other side.

Finish with Bear Crawls, Bounds, Jumping jacks and centre jumps to ramp up your HR and body temp!

Simple fast, fun to learn and highly effective.

 

*DMWU = Dynamic Mobility Warm Up

The video shows Joe “starting” the Flow from the Scapular retraction Push – Up