MTB Strength Factory Race News

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Let’s just keep this simple……  I know you are often only as good as your last race result, but this season has seen a steady stream of good results in races across the UK and Europe for MTB Strength Factory trained riders.

Every weekend my riders are smashing out solid race results and this weekend was no exception with plenty of podiums and a couple of wins to add to the trophy cabinet.

Glentress 7 endurance MTB event:  1st place for Joe Norledge.  I provide strength training for Joe who programmes his own riding and over arching training plan.

British Downhill Series, Bala:  Elite Men – Rich Thomas from Team Wideopenmag 17th in a stacked field and whilst holding down a full time job, beating a few full time pros with a rapid time.  Watch out top 10!

Elite Women – Veronique Sandler 4th in her first BDS of the year, riding for Loose Riders.

Expert Men – Kye Forte 5th riding for Team Wideopenmag.  Kyle is now the number 1 ranked Expert in only his first season up from Masters.

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Women – Lindsay Hanley in 2nd riding for NX2 and bouncing back after a massive crash at the Fort William BDS a couple of weeks before.

Junior Men – Charlie Hatton taking another win aboard his Nukeproof riding for Team Wideopenmag.  He put a good couple of seconds into the other juniors and leads the overall standings.  He is going into the World Cup at Fort William feeling fast, strong and confident.

Youth Men – Morgan Tyrrell in 7th although there is some controversy being resolved over some suspect timing issues so who know how well he actually did.  What I know is that he is working hard and riding really well and still managing to study for his GCSE exams.  Top work Morgs.

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I am just doing my last few gym sessions with my riders for the week before heading up to Fort William for the World Cup and the 4X Pro Tour.  I have Charlie Hatton racing in Juniors, Veronique Sandler in the Women and Duncan Ferriss racing the 4X and with a score to settle from last year!  Bring it on……..

Stay Strong

Ben

Coaching slots are still available either face to face in Bristol or via online coaching.  Drop me a line on ben@mtbstrengthfactory to find out more.

Enduro Training Camp – French Pyrenees

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The first ever Enduro Training Camp run jointly by MTB Strength Factory and Altitude Adventure took place over the course of a warm and sunny week in April in the French Pyrenees.  Whilst we called it a training camp, it was not about early morning suffer-fests, interval training and early nights, and instead it was more of a riding holiday with an enduro training twist…..

Altitude Adventure, run by Ian and Ange Pendry, is a well established company providing fully guided riding holidays and trips throughout the summer and snow sports holidays in the winter.  The sheer size and quality of their trail network is amazing, with rocky wild mountainside single track, forest paths, and switchbacks galore as the group would find out on their first day of riding.  Each day had a different theme in order to give everybody a really diverse riding experience.  The first day was all about big mountain riding like you might find at an alpine enduro race, with the second day using one of the French national enduro series race tracks to test our skills against.  Some of the time we rode in a ‘train’ with smaller gaps between riders as you tend to on a normal riding holiday, but on other runs we were riding with 30 second gaps, encouraging us to look ahead, read the trail and to flow like you would in a race situation.  Riding like this really exposed areas for some of us to work on and when combined with some excellent coaching from Ian, meant that we all made improvements to our riding over the course of the week.

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The week was not just about amazing trails though.

Each day I would take the group of riders through a morning warm up before they rode and each evening we ran through some stretching and mobility drills back at the chalet.  After dinner each night I went through an informal talk about different subjects related to training for enduro racing.  I talked about general approaches and then more specifically about sprint training, nutrition and recovery as well as spending a lot of time chatting with the guys and answering their questions.

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The amazing setting and trails, combined with warm sunny weather and a great group of people meant that we had a really fun week of riding together.  Everybody got on well and encouraged each other to ride hard and we shared plenty of laughs over the week.  Most days finished with a cool beer (sometimes in the hot tub) and a chat about bikes and tyres and other rubbish that we can’t help talking about.  Plans are already afoot for a similar week or two next spring and I can’t wait!

Stay Strong

Ben

P.S. If you missed the camp but still want some help preparing for enduro, a riding holiday, or other race disciplines then drop me a line: ben@mtbstrengthfactory.com

Factory Knowledge #1 – Knee pain and running.

Factory Knowledge is your chance to pick my brains.  It is your chance to get your MTB specific training questions answered and to take the steps required to become a better rider.

In the first episode, Ben from MTB Strength Factory talks about knee pain on long rides and about whether running is effective for mountain bikers looking to improve their fitness.  If you would like to have your questions answered then head on over to the MTB Strength Factory Facebook page and leave a comment by the video or on the wall.

Stay Strong

Ben

 

Enduro Training Camp: 9th-16th April, French Pyrenees

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I am really excited to announce the first ever MTB Strength Factory and Altitude Adventure, Enduro Training Camp this spring.

Set in the stunning Pyrenees Orientales about 40 minutes East of Andorra, Altitude Adventure have been serving up amazing riding to mountain bikers from the UK for many years.  They have been featured in numerous articles in Singletrack, MBR and MBUK amongst others and people keep on coming back for the epic, natural riding on offer.

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The week is designed for anybody who wants to improve their fitness and skills for enduro racing this season.  It will be a mixture of uplift and pedalling to get you to the best trails in the area, with each day’s activity carefully chosen to offer you different challenges and to develop you as a rider.  This area is a hotbed of French MTB talent with riders like Damien Oton hailing from the region and training on the same tracks that you will be riding.

To compliment the riding you will be doing, I will be doing daily flexibility and mobility work with you all, helping you to recover and educating you on how you can improve this often neglected aspect of MTB training.  Without turning it into a school trip, there will be talks and presentations from me and Ian and Ange (Altitude Adventure and both ex WC level riders!) in the evenings to inform and educate you so that you can race at your best this summer and beyond.  We will cover topics such as nutrition, training, race prep and tactics, as well as offering you almost unlimited opportunity to pick my brains on all things training related!

Whilst we are calling this a training camp, it is not a fitness based camp with endless interval training and sprints!  Whilst you should come back feeling fitter and stronger on the bike after so much riding, including time at altitude, it is just as much about sharpening your skills and getting lots of demanding technical trail riding done, and even riding under race conditions using our timing kit.

If you are planning on racing enduro this summer and you want to go into the season better prepared than ever, then this is the trip for you.  The cost is £695 including:

7 nights ensuite accommodation with jacuzzi on site!

6 evening meals, all breakfasts and packed lunch on all riding days.

All your drinks – although you probably won’t be hitting the beers too hard on training camp!

Guiding, coaching, and uplifts.

Education and practical sessions with Ben from MTB Strength Factory.

You will have to arrange and pay for return flights to Barcelona as well as paying for transfer.  You will also need to pay for one evening meal out during your stay.

If you have any questions relating to the MTB Strength Factory side of the trip, including training, content and so on then please feel free to email me direct on ben@mtbstrengthfactory.com.  If you have questions about the area, accommodation, what bike to bring, flights etc, then it is best to visit the Altitude Adventure website or drop them a line on info@altitudeadventure.com being sure to mention MTB Strength Factory when you email them!

This trip is going to be so much fun as well as taking your riding and racing to the next level!

 

Distance Coaching – How it works.

At this time of year plenty of people are thinking about their winter training plans, and how they will go about hitting next summer fitter and faster than ever.  Some of you may even be thinking about training with me at MTB Strength Factory, but are put off by the fact that I am in Bristol and you live elsewhere.   Below, I want to outline how I go about coaching riders all over the UK, so you understand the process and how the Programming Package works.

The first thing that will happen after your initial enquiry is I will send you a copy of my New Rider Questionnaire – NRQ.  This is an in depth look at your current ability, health and training regime (if you have one).  It also give me a valuable insight into your lifestyle, when you work, when you can train and so on which will help me to write you a programme that will be realistic and achievable for you in the long term.  It is really easy to write a programme for a full time athlete, but it is very hard to write a useful programme for a full time employee with 2 kids and all the commitments that come with them!  Your MTBSF programme will be written for you as an individual and should fit in with your lifestyle.

Once I have gathered the info from your NRQ I usually follow up with a phone chat to run through a few things and to ask you any questions that may have arisen from your NRQ.  The next step is for me to create an online training programme and diary for you.  I use a simple and intuitive system to provide you with your training programme online, meaning that you can access it anywhere as long as you have an internet connection.  This programme also doubles up as your training diary, an essential tool for me as your coach, to monitor your training and progress.  By filling out the diary regularly and in detail, you enable me to continually improve and evolve your programme as I learn which types of training work for you as an individual.

Online training programme and diary.

Online training programme and diary.

I usually write programmes in 4-week blocks of training encompassing 3 weeks of training followed by a recovery week.  Each week your training sessions will be clearly defined so you will know exactly what you have to achieve.  Having said that, I do not tend to specify which day to do each session on, as this is unrealistic when real life takes over.  I give you a list of sessions and you fit them into your week as you see fit, and with my guidance.

When you first start working with MTB Strength Factory on the Programming Package you will have the opportunity to chat and email as much as you need to answer any questions you may have.  Once you are up and running with your programme, you will have the opportunity for email contact every 2 weeks to discuss your training and ask questions, and at the end of every 4-week training cycle you can have a phone or Skype consultation to discuss your progress and future programming.  This is all included in the £52 per calendar month (pcm) Programming Package, however for the most committed athletes with higher training loads you can have unlimited email and phone contact with me for £72 pcm.  This allows your programme to constantly change and adapt to your situation.  Both packages are subject to a £30 initial consultation fee for me to set up your programme and do all of the preparation work required to programme effectively for you.

To help you reach your goals you will also receive a copy of the Bodyweight Strength Programme (BSP) and a copy of the Nutrition Guide.  Both of these have been written specifically for mountain bikers and are normally for sale through the website as downloads.  As part of your programme I will likely ask you to do strength training sessions to improve your full body strength as well as conditioning.  By giving you the BSP I am ensuring that you have a proper programme with proper instructions on how to complete it, making sure that you are not wasting your time with bodybuilding style sessions in the gym!

The Programming Package from MTB Strength Factory is all about providing you with a personalised service, not just a one-size fits all approach like I have seen from some other coaching providers on the internet.  It is not built on fads or crazy gimmicky workouts.  Instead it is about long-term, consistent progress towards your racing or riding goals written in plain English and always taking into account your lifestyle and needs.

To see all of the coaching options available from MTBSF, click here.

Stay Strong

Ben

 

The Power Files: Getting Started

Over the coming months I am going to be writing regular articles about my experiences of training with power.  As you may be aware, power based training is the best way to train for bike sports, as it offers you so much data for analysis, as well as real time information about your training so that you can train at correct intensities to illicit the training effect you require for your chosen event or discipline.

The guys over at Saddleback have been kind enough to lend me a Stages Power meter for my road bike, and I will be using it with my own Garmin 520 cycle computer.  The power meter is a left crank arm that has a stain gauge attached to it, and you simply replace the existing crank.  Amusingly the power meter is actually worth more than my actual bike!  It doesn’t actually matter to me though as the road bike is just a tool for training in order to improve my MTB performance, so I just need it to work.  The other piece of kit I will be using is a heart rate strap that works with the Garmin computer.  Finally, all of this data and information is fed into a training website, called Training Peaks (TP).  The TP online training app is a bit like Strava on steroids, without the competition element and corner-cutting.  It gathers all of your info from a training ride or race and presents it in a variety of ways, enabling you to analyse your strengths, weaknesses, progress and fitness.  The possibilities are pretty staggering and also somewhat intimidating at first!

Set Up

Initial setup of the Garmin and the Stages PM were really simple……  Remove the old crank, fit the new one, fit the computer on the bars, pair them together and off you go.  Although I have a lot of experience training with power with my Wattbike, I felt that the best way to get started was with some baseline settings and head off for a spin.  On my return I could upload the data to my TP account and start to look into my ride in more detail.

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The screenshot above is the actual data from my first ride out with the Stages PM fitted.  At first it seems crazy, but with some reading, some patience and lots of experimentation, it soon starts to become more clear.  The main graph shows the whole ride with the different lines showing different metrics; cadence in yellow, elevation shown by the grey shading, heart rate in red, power in pink, speed in green and temperature in blue.  You can also see some summary info about the ride in the right hand column, and if you scroll down it gives you further insight into your ride and how hard it was.  To get to the info that you actually want, you can clean up the graph, removing things like temperature and speed which are unimportant to me.  I can also zoom-in to various sections of the ride to analyse my efforts more closely:

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As you can see, this screenshot is of the main climb from the original ride, including the flat sections immediately before and after.  From this I can see how long this part of the ride took, my power, heart rate and so on.  Although this was just a spin to figure out the new equipment, if it was a training ride with a specific goal related to climbing, I would be able to determine whether this aspect of my ride was successful or not.  Had I ridden within the correct training zone for the climb?

Hopefully you can see appreciate how this sort of information can benefit you in your training.  It is especially valuable for the time-pressed rider who wants to make the best use of their limited training hours, as well as for top level athletes looking for an edge.  Training with power is not cheap, with a Stages crank costing from about £500 and the cost of a GPS being a couple of hundred pounds, but when you weigh up the performance benefits that is can bring, it is actually pretty good value.  That £500 may get you some lighter wheels that may speed you up a bit, but if your fitness sucks then even the lightest carbon hoops won’t save you!

In the next instalment of The Power Files, I will go into the terminology of power based training.  Normalised power, average power, training zones and so on and what they mean to you as a mountain biker.

Stay Strong

Ben

2015 Racing Roundup

The view at the top of Stage 5 was epic.

The view at the top of Stage 5 was epic.

On 19-20th September the last ever UK Gravity Enduro took place in deepest Wales at an awesome spot, called Dyfi.  As always the UKGE crew put on an awesome event with a good variety of demanding tracks all spread across some of the most picturesque scenery that I have seen all year.

This season has gone really well for me, steadily getting better results and reaching my goal of getting a top 25 finish in masters.  At Dyfi I felt like I was riding really well.  I was relaxed and confident on the bike and just focussed on enjoying myself on all of the stages resulting in me finishing with a personal best 21st place in a very competitive field of riders.

Below are a list of considerations, thoughts and lessons from my 2015 season.  They are in no particular order, but many of you may benefit from my experiences this year.

1.  Invest in yourself before your bike.  The main reason that I am getting better results this year is not a fancy set of wheels or the latest carbon bling.  It is because I invested time, effort and money in my self improvement as a rider.  I obviously trained (I train people for a living!) but I also had skills coaching all winter from my mate Sam at Pedal Progression in Bristol.  This is the one thing that made the biggest difference to my riding.  If you think you are too good or too fast for coaching then you are wrong. Got a few grand to splash on a new bike so you can ride faster and harder?  Cool!  Just buy the model down from the one you planned to get and spend the difference on skills coaching and/or strength coaching.

2.  Food preparation.  Every race I went to, I prepared most of my meals before I left.  This meant that I had control over what I ate and I was never reliant on pub grub or the contents of the local Tesco Express.  I felt properly fed at all races at all times with steady energy throughout the day, and no bonking incidents! My prep went something like this…..

Pre boil loads of new potatoes that I can fry up with my eggs and bacon for brekky.

Cook a load of sweet potato wedges to have with dinner on Sat night and sometimes Sat lunch too.

Plenty of bananas, berries, flapjack and Nakd bars for snacking in general.

Take a chilli, bolognese or stew in tupperware and reheat it on the Friday night with some rice.  This is super important as on the Fri you are usually knackered from traveling and practice and can’t be arsed to cook.

Cold meat, cheese and sometimes soup for Sat lunch.

Meat for BBQ on Sat night.

Torq energy bars, powder and Recovery.

3.  Stage conditioning. There are two parts to preparing for the demands of enduro race stages.  The first is preparing your whole body and its energy systems to cope with the pumping, stabilising, twisting and general body language needed to navigate technical and often steep trails.  This comes from riding those sorts of trails at a race pace in your training before an event.  It can also be developed through a proper strength and conditioning programme combined with a flexibility and mobility programme.

The second aspect is to prepare for the hard pedalling efforts required on longer stages, both seated and standing.  These tend to be in the region of 30-90 seconds in the UK.  You must replicate this in training.  It is as much about the physical conditioning as the mental conditioning to push your boundaries and suffer.

4.  Look after your goggles!  If you can’t see because they are dirty and steamed up with scratched lenses then you can’t ride fast.  The same goes for glasses.  It is the small details that make the difference.  A ziplock bag with some tissues in your pocket is usually a good bet.

5.  Real food is ok too.  The enduro format means that between stages you are usually riding at a lower intensity meaning that you can eat real food and don’t have to rely purely on sports nutrition products.  I personally like a mixture of Torq Mango energy bars and a couple of flapjacks throughout the day.  Sometimes I will also have a choccy bar.  Do not underestimate the importance of good morale when racing – a nice treat when it is pissing down can really pick you up!

6.  Get weight off your back when you can.  If you have space for a bottle cage then use one.  It you can get your spare tube and tools on your frame then do it.

7. Prepare for 2-3 consecutive days in the saddle.  There is no escaping the fact that riding 2-3 days of 40km and 1500m of climbing is going to be hard work, especially when you consider that you may be pushing up and sectioning parts of the track in practice.  There is no substitute for time in the saddle in your training plan.  Getting to the top of the stages feeling fresh is a massive advantage.

8.  Take care of your body.  I get to meet loads of people at these races and so many are carrying little injuries or niggles.  Sometimes this can’t be helped, it is just part of racing, but sometimes it is because they ignore pain or discomfort.  You need to pay attention to your body and when it isn’t quite working correctly you need to find out what is going on and why.  You then need to fix it.  For many people a flexibility and mobility regime would make a massive difference, but physio or massage may also be a worthwhile investment.

9.  Stage 1 preparation.  For many people, myself included, stage one of the event on the Sunday morning is really hard to ride well.  Many riders let their overall position drop due to a lacklustre performance on the first stage because they are still half asleep and not in race mode.  Develop a warm up for your body and brain that will let you perform at your best.

10.  Don’t force it.  If you aren’t riding your best or don’t feel 100% then pushing harder and getting agro usually leads to more mistakes and crashes.  Nobody can feel totally pinned every time they ride or race.  When it happens, just relax, think about having fun on your bike rather than racing and it will usually start to fall into place.

Finally I just wanted to say a massive ‘Thanks’ to Steve Parr and the whole UKGE team.  Over the last 2 years I have loved all of the races that they put on.  Steve let me be a small sponsor in 2014 for FREE as I was a new business and he wanted to help.  As he put it, ‘I’m in it for the riding, not the money!’  That sums it all up nicely I think.  To all the keyboard warriors on late night forums who gave him such a hard time, sometimes getting very personal, criticising every thing that he did, I hope that you get a lifetime of punctures and horrible chaffing on your arse every time that you ride.  You ran him into the ground and are the reason that he has packed it all in.  Rant over!

What have you learnt about yourself and about racing this season?  It can be any type of racing from marathons to DH and 4X.  Do you agree with my points, or do you have something to add?  I would love to hear your thoughts over on the MTB Strength Factory Facebook page.

Stay Strong

Ben

Building Endurance

MTB Endurance

Endurance is the ability to keep on going and ride all day; up hill, down single-track and everything in between.  It is an important physical attribute whether you just want to ride laps of a trail centre with your mates or race an XC or enduro event.  At the extreme end of MTB endurance are 24 hour and marathon races, as well as multi-day stage races requiring consecutive long days in the saddle at high levels of effort.

Endurance can mean a few different things, depending on your goals and your ability as an athlete.  For a beginner, new to exercise and MTB, increased endurance could mean being able to ride for over 2 hours with minimal stops.  A more experienced rider may work up to their first 60km off-road ride, including 2000m of climbing and plenty of descending.  An XC racer may only race up to 2 hours at a time, but needs ‘speed endurance,’ which is the ability to maintain a high pace for a long period of time.  The marathon rider needs to be able to ride almost non-stop for 8-24 hours at a time.  For the purposes of this article, endurance will mean the ability to ride further or for longer periods.  Speed and power endurance will be covered in future articles.

Here are a number of factors that affect a rider’s endurance and some tips to help you improve them……

1. Genetics:  Some of us are built for explosive, powerful movements, and others for long, endurance type events.  Usain Bolt will never make a good endurance athlete!  You can work to reach your genetic potential for endurance, but you can’t beat nature.  If you are naturally a more explosive rider you can still make good progress with a proper training plan though, so don’t be dis-heartened.

2. Bodyweight:  Power to weight ratio plays a part in how far you can ride, especially in hilly or mountainous areas.  Quite simply, if you are carrying excess body fat (or too much muscle bulk from the gym) then you are using loads of extra energy, meaning you can’t ride as far or as fast as you would if you were leaner.  The best way to improve your body composition is to cut down body fat levels through good nutrition and a healthy lifestyle.  There are lots of ways to do this, but on the whole you should keep your diet as natural as possible, drink lots of water, eat loads of veggies, and cut out sugar and processed foods.  In the MTB Strength Factory Nutrition Guide I take you through a 4-week experiment where you learn about which foods work with your body and which don’t, allowing you to make a personalised nutrition plan to improve performance on the bike and help you loose excess body fat.

3.  Fuel:  Chances are that if you can’t ride longer than 2 hours, then you are not fuelling your body properly.  You will need to have a meal that is high in carbs, with some protein and a little fat before you ride in order to fuel your efforts.  You may also want to use energy products or just carry some water and a bar or two to keep you going.  Either way, you will need to plan and prepare your food for long rides.  A great way to improve your endurance is to become more efficient at using stored carbohydrate from your body and to use more fat as fuel instead.  One of the best ways to do this is doing ‘energy work’ where you ride at low intensities for increasing durations whilst in a fasted state.  A great way to incorporate this is on a morning commute.  Ride in at a steady pace and have brekky when you arrive instead of before you leave.  Just be careful not to, ‘Bonk’ and build up the distance gradually.

4. Programming:  How do you expect to go out and ride for 6 hours if the longest you have ever ridden is 3?  This is the harsh reality that a lot of people find when they go to the Alps for the first time and they get knackered on the first long day of riding and end up having a silly crash!  You need to build up your distances gradually.  Write a basic programme where you build for 3 weeks and then have an easy week.  Do a short ride after work one day where you do some intervals and some skills work and then a long ride on the weekend……. Week one: 25km, Week two: 30km, Week three: 35km, Week four: 20km.  You then repeat the 4 week cycle with longer distances, so Week five would be 30km and so on until you reach the desired distance or time that you need to ride for.

5.  Efficiency:  We can become more efficient on the bike by improving pedalling technique, body position and even bike setup.  When we are more efficient we can ride further or faster for the same amount of effort.   You can get professional help for your bike setup at your LBS who should help you out unless you are a bit of a dick.

6.  Flexibility:  If you are really tight with poor flexibility and mobility then you will be restricted on the bike, affecting your efficiency, speed and endurance.  You may also pick up injuries or suffer from lower back pain, meaning you can’t ride as far as you would like.  My approach to flexibility is ‘little and often.’  Do some stretching most days, and always do some basic mobility before a ride, especially if you are straight out of the car or straight from your desk.  The best athletes are supple, and can move freely.

7.  Weakness:  The further you ride the more likely it is to expose your weaknesses.  If you always get the same pain on a  long ride then that is a clue that you should listen to.  Maybe the muscle in that area is weak or not working properly?  You can use your bodyweight or go to a gym to get stronger, just make sure that you work with good form and that you integrate it into your broader training plan.  Also check out my MTB specific Bodyweight Strength Programme to put you on the right track!

8.  Mental:  Don’t be intimidated by a long day riding.  Just ride at your own pace and take sensible precautions like having enough food and water.  Ride with more experienced and fitter people to give you confidence.  Finally, remember that endurance is very trainable, even in older riders , so get out and ride!

Stay Strong

Ben