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.
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!
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.
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,
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
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.
2019 thought some big lessons. Here are ten things I learned.
Experience is only valuable as a lesson learned if its thoroughly reflected upon. Things I learned is an attempt at concise and brutal reflection on the bigger lessons learned in 2019; hoping to apply these experience in 2020. Aiming for better processes, better actions, better outcomes and above all else even more love for what I do.
In no particular order. Except number one, that’s first on the list because it is telling so much when observing the behaviors of others.
1. The Little Things – there is nothing only the little things, how you do one thing is how you do everything and how you do the small things is ALWAYS HOW you do the big things. Call it attention to detail, call it neurosis, call it whatever you want; but if you care enough to fold your kit just so, match your goggles to your gloves, clean your spoon and your cup. Care enough to clear up after others just so the space you share is organised, care enough to bring your compression tights or pack extra goggles for race runs (tear-offs and roll-offs). The details matter, micro dictates macro and how you do the little things is how you do the big things. always.
2. Act Fast – act fast on experience, specifically. Too often in 2019 I waited to act. Waited to see the outcome of the next step, next choice or an athletes next move. When in reality I had a very good grasp on what the outcomes would be because I had seen those exact patterns before. Patterns often belie the inner workings of any system, especially a human system and while perfect prediction is next to impossible, an effective guess with just enough room to move is often a possibility. In 2020 I will act a lot faster on experience.
3. The Mind is the Key to Performance – Say no more. The mind matters and matters the most.
4. The Mechanistic Paradigm is Useless – as a methodological filter it has seeped into every facet of physical training and preparation and as a result performance. Riders, athletes and the public believe in the predictive powers of “science” so much that they think models of training based off of lactate threshold or V02 max trump all else. As a result the body is viewed as a machine. Where an input gives a known output. Always. This of course couldn’t be any further from the truth. As a human, the complexity of what goes on inside out bodies, how that interacts with the complexity of others in our environment and the environment itself is still so far beyond our powers of investigation never mind “models” of training that the only paradigm you need is the human paradigm. Predict at your peril, instead by ready to amplify or dampen the response to any decision or input. This comes from experience and not much else.
5. The Ecological Validity of Testing – knowing the limits of your investigatory powers is key. Test results from a stationary bike and a real bicycle may yield different results over the same time/distance/output. Always ask two questions is it specific and is it relevant? Then is it repeatable? From there figure out what your question to be answered is before getting your data. IF you do it the other way then you’ll probably just make the data suit your biases. There is much to be done in 2020 on the testing subject. Someone once said “if it gets measured it gets managed” but there ain’t no point in managing something that just does not matter.
6. Talk – it’s the best way to build relationships and achieve goals. Face to face if possible. The energy, honesty and intimacy of two humans sharing facial expressions, emotions and body language will always trump a text or an e-mail.
7. Authenticity – no matter what just always be you. The athletes who are always true to them selves are most often the most successful. Those who try to be what they think others need/want them to be often fail.
8. Hic et Nunc – Here and Now – be present, drop the phone, drop the attitude, drop the image. If you want to make the most of a situation or circumstance be focused, be present and be in the hear and now. 2019 thought me this in spades.
9. Process – every year, every month, every day, every minute. It rears it’s beautiful face! 2019 was no different. You’ll only truly enjoy the destination if you enjoyed every minute of the journey. More HERE
10. Athlete First – this is a guiding principle above all else. It forms a core of the Point1 philosophy. From physical prep to building a career to answering questions with the big picture and long-term success in mind being authentic for me really does mean ATHLETE FIRST! Just because two athletes compete in the same sport doesn’t mean they need the same training. Just because it looks good for me, the coach, doesn’t mean it’s the decision I am gonna make.
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.
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.
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.
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.
Fresh venue, fresh track and maybe even some fresh approaches from some of the world’s best for World Cup Finals.
Twice in a season, new venues book ending what has been a super competitive and diverse racing year, Losinj in Croatia was not a “new” track before its world cup debut. It had hosted many Croatian and Slovenian national races but evolved in to a far more refined and demanding beast as a WC track. In stark contrast to all the keyboard warrior dribbling that surrounded the Croatian tracks apparent “easiness”, the brand new La Bresse track that greats us this week has received little attention – likely because everyone, keyboard jockeys included, have been wrapped up in the endless week in week out racing that we’ve had since June, WC’s, Crankworx, National events etc… So where does that leave us? Well we have a new track and a new venue (the 2011 World Cup was in La Bresse town, 2018 has us in the nearby Hohneck ski resort), regardless of how “bike-park” it is, how short it is or any other potential issue, it’s a fresh challenge, fresh scenery and the last chance to punch out a good result so that means BANG motivation will, for the healthy, be through the roof. Absolutely peaking.
As it is World Cup finals a lot of talk will be about points and prizes! As three of the four series overalls are already decided the battles will mainly be for the “podium” spots; 2nd overall is tight and winnable for some but really the only battle in those categories is for the race positions themselves. For every single racer come Saturday – race day will be the only thing that matters; wins and podium pictures matter most. The last title to be decided is the elite ladies. 110 points separate Tahnée from Rachel in First. After chopping the deficit down to 60 points after qualifying in MSA – Tahnée’s less than perfect finals run execution landed her in 2nd and the gap grew to 110.
Unlike all the other races this year finals in La Bresse sees no points awarded for qualifying, it’s all in for finals. 250 for the win! So after a quick bash on the Casio GX4561 – if Tahnée wins on Saturday, Rachel must finish 5th or worse in finals. As we said above; wins matter most to the racers at the cutting edge. So as every race-day gone in 2018 this Saturday will be no different.
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!
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!
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!
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.
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!
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!
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!
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!
This won’t be the only “preview” you read this week; but it will have a different perspective than most. I’m no journalist and don’t want to be, I’m a coach; maybe a performance enhancement-ist? But what I certainly am and always have been is a BIG fan of racing. Bikes above all else. So being as unbiased as I can, which isn’t simple, here’s my take on the 2018 UCI DH World Cup season to come.
The title fight is only seven rounds long, which in plain speak is not enough. More should be done to make it a longer championship battle, but unlike the “title-fight” in MMA, boxing or some play-off riddled team sport, DH provides us with a lot of the answers from Round #1! There’s little waiting, we get the Royal Rumble and Wrestlemania rolled into one – with live coverage – everyone races the track and the clock decides the outcome. Simple, and that’s a big part of the reason why we love it so.
The UCI are much lambasted at regular intervals by fans, keyboard warriors, media and media-warriors alike, the race track in Losinj and it’s tarmac finish adding fuel to the fire for 2018. While much if not all of the blame for a slow moving & somewhat stagnant World Cup calendar lays at the UCI’s door – if we are gonna blame & shame I feel we have to give credit when due also. Otherwise we are just engaged in dogma and displaying nothing more than terrible cognitive bias in attitudes towards the “big house”. Mercedes-Benz and parent Daimler need little introduction and they have chosen the UCI MTB World Cup to promote their new range of off-road vehicles. Will we see DH racers cruising alpine streets in loaner X-Classes like the ski-racers in their Audi’s? I doubt it, but it is a positive step and the first major external sponsor since Nissan.
Spicing a much too long off-season up with pre-season races is steadily becoming more and more par for the course, gone are the days of private tests sessions and one “whatever” works pre-World Cup race to help you remember those between the tape feelings. Now teams, with bigger ambitions and either bigger or further stretched budgets are hitting a host of pre-season events with a plan and focus. Crankworx Rotorua is high on the list for some, even though it’s half a planet away from most teams HQ’s. Windrock in Tennessee, USA is fast becoming the winter hot-spot, even though it’s most often freezing cold there all winter. But the quality of the tracks and services Neko Mullally and team provide are second to none. From testing camps onto races, this past off-season has painted a pretty decent picture of who has built form, carried World Cup 2017 momentum or found a seat on the puzzle bus. From the Pro GRT in Windrock to Portugese Cup in Lousa, British National Series in Cwmcarn, local French races in Peille, the aforementioned Crankworx Rotorua right up to the “why is it not a World Cup” iXS Cup in Maribor, pre-season has painted quite the pretty picture in terms of depth of and diversity of preparations, talent and tanacity.
Every season has the “this will be the most competitive ever” preamble attached to it, but 2018 has does have a seriously spicy flavour. One I’ve not come across in my years on the scene. Regardless of how utterly crap you, the internet warrior, thinks the Losinj track will be it will separate the best from the rest, no questions asked. But having a quick gander at the percentages, spreads and placings of the first races of the year, especially the British National, Windrock, iXS Maribor and Portuguese races and there’s a depth in numbers coming to do battle in Losinj that is providing some serious excitement and intrigue. Bar a few genuine up and comers or first year Elites in the men’s fields the top 10s or even 15’s in above pre-season races were genuine World Cup top 10’s. A stunning amount of ability and hard work getting fine-tuned in the one place at one time over a few weekends. A few notable absences though from these pre-season races, I’l be keeping my cards close to my chest here, but I’m predicting 2 fresh or fresher faces on the Mens Elite podium in Losinj and at least one noticeably absentee.
The women’s field lacks the depth the men’s field has for obvious reasons of participation numbers; but the heavy hitters have all been out and away from training laps & sparring only and got the gloves on in proper race environments this winter. Most journalists and fans seem to still trump placings over percentages when reviewing and I suppose that is simply because the gotta get the info across quick in social size bites. If you do however take the time for analysis and analyse in context (crucial) then what we have on our hands in Losinj is Chinese torture ready, razor sharp ladies that will be separated by razor thin margins. Off-course I’m a little biased here; but I’m very excited for it.
Teams, trucks, brands, suspensions & diameters
Michelin versus Pirelli, Bridgestone versus Dunlop. Brands, manufacturers and constructors in Motorsport is the perpetual story-line with one or two always having the upper hand, regardless of race-track. Often dominating results sheets for golden periods because of engineering triumph, financial clout or plain complex luck. DH has had similar dominating story lines, luckily for us the pilots input matters even more when their mass is four times that of the machine, so technical advantage is negated slightly. But we have had across the board for nearly two decades a series of two horse races. Sram versus Shimano, Rockshox versus Fox, Maxxis versus Michelin or Schwalbe….the core “contact” components ,the stuff that really matters on a push-bike. But 2018 has a storyboard that’s quite a bit different. Four or five worthy tyre manufacturers, producing quality prodcut in a variety of sizes and configuration. Rockshox, Fox, SR Suntour, Formula, BOS and DVO all seemingly producing suspension that works, yes some brands have an advantage but the diversity is startling and good to see.
Wheel diameter was the hot 2017 topic and the infancy of the sport and infantile minds of some competitors shown bright, botched and chopped wanna-be 29er bikes, riders and teams talking of 10 sec margins on basic test tracks…Lourdes came and went and left us with no answers because of divine intervention. Fort William was a perfect, classic, playground and the line was drawn. Bikes that work, work and wheel-size may not matter too much as a solo metric. With 12 months of maturation and engineering some riders and teams will have good 29ers dialled, the above pre-season races have pretty much told the story, Santa Cruz, Commencal, Intense & Devinci all have real-deal and fast 29″ wheeled bikes. Along with suspension, tyre and parts suppliers that make good product. Other brands have finalised “production” 29″ wheel bikes coming for Fort William. Regardless of how “good” they are, we will see a split. The ladies all on 27.5″ bikes, the men split 6/4 or 5/5 in the top 10 or so between 27.5″ & 29″ bikes.
Morphology and anthropomorphics matter when talking wheel-size, longer limb levers, especially lower body suit the larger diameter wheels better; but the complexity of the interaction between the rider and bike and sprung and un-sprung masses not to mention the system of complex elastic springs, levers, motors and struts that make up the human body is far to dense in degeneracy for a “simple” formula for guiding riders towards either wheel size to work.
It’s a golden age of diversity though and it’s a pleasure to be involved in it.
Juniors & Freshmen
Sophomore is an odd word, but it means second year and there are some second year elite male and female racers who should perform well in 2018. Most eyes though are on the junior class of 2017. Climbing into the big ranks in Elite men, Finn Iles and Matt Walker will excel; that’s nature & nurture. There are many more riders jumping ship too though, with Seagrave and Hartenstern being two of the higer ranked 2017 racers moving up, What success for a first year elite means is governed by the previous success and failures of others. Top 10’s are the benchmark, Bruni, Greenland, Vergier, Bryceland and Fearon all transitioned to elite with ease. With elite podiums and World Champ podiums for some in Freshman year. It’s a long shot but a Freshman World Cup Elite win has not happened in the “modern era”. 2018 has a good a chance as any,
The Junior ladies category is usually forgotten, but branded Red Bull racer Vali Hoell may change that. Judging by results to date she is fast. how that speed will translate to the rough and tumble and terribly early Group B World Cup starts we’ll wait and see.
Junior men is a ripper of a category; some dislike it. But I think it has many merits. 2018 has a list of racers longer than two arms. Both first and second year racers. Kade Edwards is the 2nd year man to beat. Daprela, Edmondson, Tyrell and Canyon Factory Racing’s Kye Ahern are all first year shredders with support and race-smarts.
Emotional management is the key to junior success. Broken bikes in Croatia may prove to be the catalyst for broken dreams…
Round #1 Race-Track
Haters gonna hate – having been to the venue and raced this track in 2016 I know what we are in for, it’s not easy, not really “fun”, not very long but he venue is nice. Is it good enough for a world Cup? Well that depends, on it’s own as a standalone race I feel it lacks too much to be considered a World class challenge. It will make for exciting racing and the world’s best will make it a spectacle. While the track is not easy from a simple technique execution/application POV it is not deep enough in choice to make it a challenge. Depending though on where RedBull TV place their cameras and how the short track is split up in terms of split times and TV time we could get a sensational showcase of our sport for the world. The street section is relatable for the public and I feel there is far to much being made of it as a negative. It needs some dirt wall-rides and rollers, but that’s that. What the venue, track and location provide is a showcase. If I was courting potential sponsors, especially out of industry sponsors, I’d bring them to Croatia; selling them the idea of our traveling circus as the vessel from which they showcase their brand to the world is easy done in Croatia, Mercedes Benz onsite, live to the world seaside in the Adriatic. It has it’s merits as much as it’s downfalls. I’m trying to see it like the “Monaco F1” of World cup DH; the issue being thought that F1 has 21 + races, DH does not.
What would make sense and appease us all is a season opening double-header. Losinj for the seaside fan-fare to kick things off then on to Maribor four hours away for a back to back round 2. Maribor did have a joint World Cup bid in with Graz, Austria (for XCO) for 2018. What happened there I don’t know. But seaside to pre-alpine diversity is what MTB allows, unlike or winter alpine cousins and should be capitalized on. The larger issue still glaringly obvious here thoughis this; the UCI make & enforce rules, they shouldn’t also have a sole hand in promotions and planning of the series, there they need the vision and expertise of external agents, just as Moto GP, MX GP, F1 and others have. Someday maybe?
The track in Losinj will provide good racing; the organisers have done their best & then some; the terrain, gradient and altitude availbe is at the VERY lower limit of what should be allowed, but like Brazil, Canberra and PMB before it the racers there to win will win. Instead of pushing against the venue & the organisers we should embrace it for what it provides in-terms of exposure and push instead to have it paired with a polar-opposite challenge on back to back weeks in future.
New School Rules
Again the UCI took serious flack from the internet navigators when it was announced that only the top 60 men would now qualify for finals. A reduction in the ladies numbers for 2017 made little difference in fairness, but the men’s change has the potential to cause issues. Tyres, wheels, weather etc… making top 60 a true cliff edge. What the keyboard warriors don’t know is it is the Trade teams and Red Bull Media House not the UCI that pushed for this and other changes. It makes sense in my opinion, especially come race day too further professionalize the sport. It’s not a rule set in stone either which is worth noting. The “protected” rider change has also been pushed by a handful of teams and individuals. There is still the potential for 20 protected individual males, the top 10 from the overall in 2017 are on TV and guaranteed for finals come race day all season long and then up to 10 more riders protected if they are top 10 overall in the 2018 standings and through some bizarre turn like the weather in Lourdes the current protected top 10 from ’17 are not in the top 10 of the current standings! In reality though we are likely to see between 12 to 16 protected Elite male races in 2018.
The new rules mean that practice matters even more, planned, concerted efforts in timed training and qualifying “game plans” are all going to become more “norm” in 2018 for those who feel the pressure at the edge of the bubble.
Racing kicks off in 5 days; Day 1 murmurs and whinging about the track will subside come Quali day and the sea-side after parties will be as wild as ever. It’s been waaaaay too long since Cairns.
One word that means everything and nothing to so many, whether in the “fitness” industry or not. From rider to racer and everyone else involved “conditioning” is a word that most often in most peoples unsaid, unwritten definition overlaps with the word “fitness”.
Fitness for the lay man, conditioning for the “professional”? Who cares, as it likely does not matter once solitary gram. What we mean is the ability for your body (brain included, they cannot be separated) to deliver & use adequate amounts of energy so you can successfully complete what your sport demands at any given instance. The energetics of movement maybe? Attempts to break that down into measures of ones ability to transport and use oxygen, burn substrates, use enzymes, contract, relax and control muscle, make decisions or pin point percentage substrate usage are all worthwhile uses of scientific investigation…helping further the body of knowledge coaches use and abuse in helping athlete’s prepare.
The “problem” as it stands now though is two fold and caused in no small part by many peoples perception of the above scientific investigations being the zenith of human investigation into sports performance…simply, the view held by many that scientific investigation has all the answers. As a result, depending on your sports culture, the training process can be largely dominated by percentage based systems, classifications of physiological metrics. On the surface this seems to make sense for our “conditioning” but it has in no small part contributed to blinkered views of what conditioning is and how to achieve it. To the detrement of thousands of athletes once they face the heat of true competition.
Instead of subscribing to a system created by others for the masses, the best approach, to date, in my attempts to help others achieve “fitness” and to condition athletes is to be a scavenger. While not as glamorous as a hunter metaphor, there are few scavenger species close to extinction. Basing near all decisions on a singular training model like % of FTP, % of 1 repetition max, velocity, % of V02max etc… is utter madness! What’s even worse is your foolhardy gym warrior approach of doing what’s “hot” right now – that being as I type, still, somehow, Tabata timing – 20″ of work 10″ of rest for 8 reps!
If we back pedal to the start – What is conditioning? The ability to deliver, use and exceed the energy requirements of meeting your sports demands for every last second of competition, from pre-practice to race run. For the Enduro racer this is everything from track-walks, practice, race stages, post stage recovery, pre-stage prep and doing it the week after or day after if demanded by the calendar. By definition it is “fitness” – suitability for a task.
So a narrow definition of “condition” will very like get you beaten, or killed! Why? Because performance cannot be categorized by physiology alone. A solution to this problem is to become a blood-thirsty scavenger.
Take what you need from any models avaialbe, use, modify, abuse & discard. Remember that all models are wrong but many are useful. The next time your on the bike, in the gym or planning your or some other persons training you may think of this post…..with that in mind below are some conditioning buckets we try to use when planning training so as no matter how big the fire you encounter at a race you will have enough in reserve to dampen the flames, a buffer if you will, not a physiological one, but a performance buffer.
The above are just some examples – methods and means can be best guided by the application of a varied but effective and evolving ecosystems of training. The ecosystem you create by how you organise and categorize your training sessions and their desired & undesired outcomes is what allows you to build a plan that has some semblance of order that allows you to help deliver a prepared and conditioned athlete for competition. In an ideal world the above table would actually be some sort of beautiful chart where the possible relationship and connection between each approach to conditioning is explored……but I just don’t have the time or skills for that.
The above holistic approach to designing the conditioning focused elements of a plan allow for a more complete understanding of training load also. Providing a handy port of departure away from classic, linear, input//output metrics like Training Stress Score, TRIMP, distance, time etc… training load and stress can only be understood when the emotional and subsequent autonomic state that it occurred during is understood and as an extension of that the “outcome state” each session creates too. As a recent study found, perceived success or failure of a session, the emotional impact a session has and the location & result all effected rating of exertion – https://www.ncbi.nlm.nih.gov/pubmed/29502448
The simplest measure of preparedness, conditioning and fitness will NEVER be found in a lab or quantified with numbers, being conditioned for your event/sport means meeting or exceeding demands at all moments and that requires the confidence to know you can do it for it to actually happen. So even if you have the physiological systems conditioned to deliver, use and express the use of energy as movement you are not conditioned unless that can be expressed under the global demands of competition, whether that’s a large crowd, a fresh opponent, a different air temperature or a changing surface. Conditioning = Fitness and Fitness = ability to complete a task. No caveats, no excuses.
P.S. – I’ve probably done a poor job at articulating my views on what conditioning is and how to achieve it…..but a blog is pretty much nothing more than a place one attempts to organise thoughts…..and that is all I did
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.
This is a re-post from the Point1 Facebook page; because frankly Facebook is a horrible medium for longer, dribbling narrative! Enjoy.
So, to carry on from Friday’s yip-yap on Posture and Technique…
One of the relationships (some were trade-offs) listed was
The first term above being a misnomer – deliberate at the time. The correct term in fact would be, I think,
Prospective. Prospective control.
And as is becoming very clear in my own development as a coach, the relationship of qualities, traits and sub-systems within the athlete (rider) is of utmost importance, this must be respected & understood.
Relational thinking TRUMPS categorical thinking….always. When we speak about performance improvement at least.
“Prospective control refers to the means by which actors (read: rider in our case) adapt behaviour in advance to the constraints and behavioral opportunities afforded in/by the environment” ~ Fajen, Riley, Turvey; 2009
Prospective control is thus ESSENTIAL for the emergence of skilled actions. Without it all you would do is react to what the trail/race-track is giving you. But as we all know, reaction is after the fact, it is, no matter how “fast” too late. Too late for you the rider to successfully navigate each distinct section of trail in such a way as too link up distinct sections into fast, flowing, effective riding.
So when you see your favourite, rider, athlete or celebrity carry out some reactive “eye-hand” co-ordination drill in the gym, remember that reaction is too slow; and regardless most of the “reactions” we make, when riding an MTB well, are somatic reflexes, not reactions…and once that gym “drill” is learned then it would be the prospective control of posture, position that would allow for faster “reaction” to emerge. So again, full circle, relational thinking; reaction to a stimulus is much faster with better prospective control!
So in the immediate term what does this mean for you if the whole notion of prospective control is new too you?
– Posture = Prizes; the whole reason the “attack-position” bares so many hallmarks and similarities (attractors if you know Dynamical Systems) among good riders is. That that position/posture allows for joint angles, muscle length~tension relationships, peripheral nervous system function, afferent control & force production to operate within an optimal bandwidth to deliver the required technique on trail in the fastest way possible. Prospective control of posture given the trail affordances means “skill” emerges to perfectly match speed. This in essence is “trail efficiency”!
[tweetthis]Posture = Prizes[/tweetthis]
So what can we do to improve our potential to always display usable posture regardless of the trail demands? A shortlist only below….
1. Cultivate & Maintain adequate control, mobility, proprioception, strength and stability through all joints and movement patterns.
2. Develop adequate and ever evolving strength of your “hip hinge”; both eccentric and concentric muscle action, with a stable spine achieved through excellent function of all torso musculature from hip to shoulder (and likely more)!
3. Identify “rate-limiters” to postural maintenance and re-setting. These could be anything from foundational physiological qualities like aerobic metabolism to very specific characteristic qualities like your interaction with a particular size bike, with a certain tyre pressure on certain gradient of terrain!
4. Given the minute detail of the last point above it becomes clear that developing, year on year, season on season, a large physical/physiological buffer of foundational qualities that support good posture on trail will reduce the likely hood of poor mechanics or characteristic rate limiters cropping up under duress/fatigue or emotionally demanding situations.
5. True sport form and improvement in Prime Postures can only be viewed, refined, quantified and understood if enough training takes place in the environments you race in...so that means shredding your bike like fuck in the mountains, up the mountains, down the mountains etc… sounds like fun!
To wrap up a quite abstract post; prospective posture allows for prospective position on trail and that allows for fast, smooth, efficient technique application on trail; which will look to the observer like skill. This is basically all we want as a rider – as skillful navigation of long sections of trail reward us with a sensory and neuro-endocrine response that trumps many experiences in life.
Do this often enough and you get that “flow” feeling…and that leads to intrinsic motivation to shred, removing the space for strange extrinsic motivators like health, weight-loss or victory and in there you find endless drive to improve and a near total lack of anxiety.
So as I said above – relationships of qualities; not categories of qualities please!
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/Nukeproofrider 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
T-spine rotation to free side (look up to hand)
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
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