Racing, Riding and More Racing

 
EWS Race Number

Last weekend saw round 2 of the UKGE at Innerleithen and some of the steepest, techest, gnarliest trails I have ever ridden, let alone raced.  Rather than giving you a run of the mill ‘race report’ I thought I would write about the physicality of the racing and my thoughts on how I might do my training a little differently, or how I could adapt my current training.

The 5 stages, spread over about 30km involved a shed load of climbing and a lot of steep hike-a-bike to get to the top of the hill.  The quickest racer on the day was Nico Lau who clocked up a total time of 17 minutes for 4 stages (1 was cancelled due to an injury) whilst I raced for about 22 minutes and got a respectable 52nd in Masters.  Whilst the transitions were not too tight, you had to keep moving and it was a very physical day, both going up and going down.  Those long, 1 hour climbs are hard to train replicate where I live near Bristol and I could have been fresher coming into the last stage.  With hindsight and having done the first 2 rounds, a bit more over-distance training would really help me to feel stronger for longer on race day.  Before Afan at the end of May I plan to get in 1 or preferably 2, 40km rides.  Ideally I would have done much of this work over the winter, however I was snowboarding in the Pyrenees instead!

The actual stages were so tough on the upper body and on the back leg and actually did not involve too much pedalling as they all pointed straight down the hill.  I found I felt strong and was able to manhandle the bike over the gnarly root sections and around the tight tree lined single track.  Without sounding arrogant, I felt well prepared and strong with my upper body preparations and would not really change anything except to do more long, non-stop stages to work on my finger strength and grip endurance.

This was a true test of bike and body and it was awesome, so thanks to Steve Parr and his team or merry helpers for a great weekend.    The story does not end there though as I stayed up in Scotland in order to race the Enduro World Series which starts tomorrow – 31st May.  I will write about the actual race next week when I have recovered, but for now I will talk about my race prep for one of the toughest challenges I will face since leaving the Army.

Basically I worked back from the race and planned my week.  The race is over 2 long days, with 50km and 1400m of vert climbing on the Saturday and 38km and 1500m of vert on the Sun.  I therefore came to the conclusion that resting on Friday would be the best bet and had a little lie in, lots of clean, natural and fresh food and water.  I also spent about 40 minutes stretching and had a very good sports massage to ease out the pain of the last week of riding.

I used the Wednesday and Thursday to practice the stages and try and learn some of the tricky bits.  They are seriously tough, and even steeper than at the UKGE round the week before.   Again, I found the same thing – I needed to do more long distance rides in my training.  I was able to do the practice days at a good pace, but it would have been better, and I would have enjoyed it more if my base fitness had been a little better as a result of more long distance training rides at steady intensities.  That increased fitness would also aid my recovery and ability to ride again at a good pace the following day.

Throughout the week it has been so important to keep eating enough and to refuel properly for repeated big efforts that have taxed every muscle and sinew of my body.  On the whole I like to keep things as natural as possible with my diet, however I have been using some excellent products from Torq that I really rate.  The energy drink tastes good, mixes well and keeps me topped up with energy throughout the day without upsetting my stomach at all.  After riding, the recovery drink is just as good and has really helped me to be fresh in the mornings.  After one very long day I had 2 full shakers within 20 minutes of finishing and it made such a difference. (I have not connection or affiliation with Torq, this is my honest opinion!)

On a non-training related note, I bumped into Steve Peat and made him a coffee in my camper van whilst his mechanic sorted his bike for him.  He is a top bloke, just like everybody says!

Steve Peat EWS

Overall the take home message for me is to do more over-distance training, so that when I encounter tough 30-50km events with lots of climbing that I can be really strong on them and not just survive them!

Wish me luck for the EWS.

Stay Strong

Ben

Free Stuff Friday

Tomorrow is going to be the first ‘Free Stuff Friday!’

The first 5 people to buy one of our MTB Bodyweight Strength Programmes from the website on Friday will get a free MTB Strength Factory T-Shirt as seen below!

The t-shirts are high quality organic cotton, made by the cool dudes over at Exempt Clothing. They are super comfy and look great and their tee’s normally retail for about £20, so this is a total bargain when the programme only costs £18 and is covered by our money back guarantee.

To buy the programme just visit:
http://mtbstrengthfactory.com/mountainbike-strength-training/

Stay Strong

BenMTB Strength Factory T-Shirts

Strong Enough For Single Ring: Mid-Section

This is the second video in the series where I am looking at ways of improving your whole body strength so you can ride a single ring setup on your trail bike efficiently and quickly all day long.

Your mid-section (or core, or trunk) needs to be strong in order to link your upper and lower body together effectively, allowing you to generate power at the cranks.  It is an area of training that is often lacking, leading to poor pedalling technique, rocking hips,  and the dreaded lower back pain on longer rides.

Try and incorporate some of the exercises below into your training and see how you get on.

Stay Strong

Ben

Factory News: April ’14

Ae Forest Enduro

 

So, April has been a pretty awesome month, with the full launch of MTB Strength Factory, lots of riding, a bit of racing and lots of cool ‘bikey’ people.  It really has been great getting so much positive feedback and help from all sorts of different people who like to ride bikes in the mud.  I only moved to Bristol a month ago and I feel really at home here, and am loving getting to know the local trails as well as the odd jaunt across the bridge to Welsh Wales or FOD.

MTB Strength Factory is going really well, and the Bodyweight Strength Programme has been really well received and nobody has asked for their money back yet which is awesome!  The online following and awareness is increasing all the time and people seem genuinely interested in my blogs which is cool too.  I have also started to do a bit of writing for a great website called West Coast MTB.  I am also really proud to be working with 2 really strong riders who are both racing UKGE this year…….

Joe Finney, is racing in Masters at UKGE and rides for Bad Ass Bikes on a really sweet Intense Carbine 29er which I am a bit jealous of to be honest!  He is seriously quick and we have been working on some bodyweight strength and doing some work with kettlebells too.  He has a great attitude to training and as well as working towards consistent top 10’s at UKGE we are preparing him to do the EWS at Whistler this August which will be a real challenge.  At Ae Forest, Joe was unlucky to finish just outside the top 10, however a couple of weeks later got a really impressive 3rd at the FOD Mini Enduro, and was only a few tenths off of 2nd place.  Well done mate!

Rob Goodey is only 18 and has just moved up to race in the Elite category at UKGE for the 2014 season, riding for Diamond Back.  He is seriously motivated about riding and is hungry for success, and it shows with his approach to training.  Rob is a good lad, and although we only started to work together a week ago, I know that we can make some real gains that will mean faster speeds on the track and some solid results for the season ahead.

I am really looking forward to May, and UKGE Round 2 at Inners and then the EWS at the Tweedlove Bike Festival.  I also have a coaching day booked with Neil Donoghue Coaching which I am pretty excited about.

Stay Strong

Ben