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Real Race Training – #TopTipTuesday

Making the most of Time on the Race Bike – Real Race Training

Training I say? Squats you think? The tide is again turning slowly, but it seems for many involved in racing bicycles, at any level or discipline, when we speak about training, most people’s minds think about the “physical”. Intervals, sprints, strength training, “Vo2” and “cardio”. The specific race training, that “big bang for your buck” on your bike training comes a poor second best. In reality working on areas of weakness and specificity; aiming to arrive in any start-gate truly ready to attack any race course should make up not the majority but none the less a well organised portion of your training time. Especially if race progression is your goal. Here are some top-tips you can apply to your real deal on the bike training as all to often if you search our training advice all you’ll find is FTP, zones, barbells and box jumps.

 

1 – Set a Goal: just like going to the gym to work on maximal strength where you will try to lift the heaviest weight possible for four sets of three repetitions, having a goal for your on the bike training is critical. It sets the tone for the whole session and allows you to organise the details. This can be anything from braking points or visualisation pre-run, to bigger picture work like managing intensity over full runs or hitting top gear after only limited practice run/s. A goal should be individual to your needs but it must be defined both for the session planned and placed within the picture of your overall plan. Short range goals in the context of big product goals. More here from the Harvard Business Review.

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2 – Define Your Process: A goal is only achievable with a process to get there – take that first example of working on ‘braking points’. Without a process that goal stays pretty abstract. Aim to define what features that require braking you are truly struggling with, define if you need to brake more, harder, less or more consistently. Define two to three spots on a track where the consequences of good/bad braking points will be evident. Try different braking strategies and then try to time a section that allows you to learn from different braking approaches. Consequences & knowledge of results are a must. We deployed many of these ideas with Thomas Estaque & Hugo Frixtalon HERE

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3 – Focus: staying focused on the task at hand and your goals is a challenge as riding bikes is FUN! This however is also a  key area that many riders, even the best, struggle with at the races. Staying focused on the job of building a race run. You can try many things to improve focus during training. Key words – like “focus on” and then imagine yourself hitting a light switch. OR try riding a fun track between your focused race training runs. Nutrition can help too – planned lunch time, high carbohydrate snacks between runs and stimulants like caffeine could help.

 

4- Own your Mistakes: The best race training is training that is challenging enough that you make errors often. Mistakes are normal and are a great opportunity to learn. Instead of getting angry or upset about an error, own up to it, learn from it and take the opportunity it provides to grow. A mistake, from being a little off line to a huge crash is the outcome of many choices. So dissect and investigate where the mistake came from, see if you can change it short or long term and then move on. Move on happy in the knowledge that you’ve learned and grown as a racer because of it.

 

5 – Rest & Reflect: Rest between runs, especially timed or full runs can be an area often overlooked. Riders want maximum bike time, fun time or feel more is better, when in reality, better is better! Learning (whether emotional or motor skills) requires time for adaptation to occur. Short term and long term. Acute fatigue can be beneficial at times to help teach a rider how to adapt movement and technique for a tired body, but often the best  training happens with a minimal level of freshness and readiness. Likewise this rest time between runs allows the rider time to reflect on lessons learned and experiences gained in the session. Resting for minutes, not seconds between runs can allow you to adjust your goal and processes and make sure you are doing what’s needed to meet the goal set out at the start of the session as well as mitigate the risk of injury.

5 tips Race Training Copy

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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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The best of 2016?

 

The best ride in 2016? Not an easy one to choose; cliché but there were many savage days out! But a filthy wet July day high above Morzine riding at full tilt up and down hills with a host of Point1 trained animals and some friends!

Starting on some of the steepest tarmac inclines in the valley; it was threshold pace from the word go. With XCE World Cup winner and everyone’s favourite Asian Caucasian Kenta Gallagher leading it out, waving willy and twisting throttle!

Eventually working our way to a high enough altitude we broke through the thick cloud to be greeted by the heaviest rain storm in months! Soaked to the bone; we proceeded. More willy waving was needed and we picked the trickiest, tech single track climb with slick rock to have a 1 up competition. Little did we know though that the Spartan Race that was happening in Morzine at the time was using the same trails. So with bodies falling all around us and traction dripping away with every mucky revolution, the ride was turning into something beyond epic for how little time we’d actually been out!

After some Spartan spectating and more face-plants (them not us) we traversed some dodgy cliff edge trails, 200m straight down to death on your left! Arriving at our little plateau (where the Instagram was taken), regrouped and high-5’ed…dried off the grips, strapped on a pair of goggles and dropped in to 19 of the best switchbacks in the alps, bermed to perfection by nature and time; the dirt was perfect!

A quick traverse after all the whooping and shouting, another Zone 4 attack to get back up toward Pleney and we rode some bike park senders back home! Less than 2 hrs riding but with a crew of weapons as wild as they were. World Cup winner and racers, EWS winner it didn’t really matter as it was just skids and wheelies and massive craic.

Cheers to push-bikes!