Xprezo T-29 2014 race bike build part 4

Hey folks

my 2014 race bike is slowly taking shape. Im waiting for my rear brake and extra bolts to start building it up completely. I've added a few parts, among which is my beloved SRM powermeter to keep track on my training and racing demand. This bke will see a lot of training kilometers so it needs a 2x10 setup.

Here is the updated build list, and some pictures of course.

Frame Xprezo T-29 medium Columbus Zona (inc. GXP press fit bottom bracket, cable guide, lower headset cup, front derailleur mount and bolt: 2001g
Fork Rockshox SID RLT uncut, including crown: 1648g
Handle bar ENVE sweep 740mm: 172g
Stem KCNC arrow -17d 100mm: 133g
Headset FSA (inc. headset cover): 69g
Seatpost ENVE setback: 192g
seatpost clamp Xprezo: 26g
saddle full carbon: 102g
Crankset SRM sram 2x10 175mm GXP: 699g
Computer SRM PC7: 82g (inc. handlebar clip)
Front derailleur Shimano XT 2x10: 136g

Multipurpose, controled stress maintenance workouts: they are important.

Im a firm believer in some very specific type of workouts that will help an athlete maintain some key physical qualities during a period of lower training volume and/or intensity. Being forced to ride the trainer may be good because it allows targeted, specific work to be done in a controlled environement. On the other hand, the nature of riding the trainer is very different from riding outdoors, which means some physical qualities may be forgotten or lost during winter time for athletes who can't ride outdoors. Over the years I have tested some of these workouts and with the accumulated experience and help from others, I can now point out the essential caracteristics of these special workouts.

What do I mean by multipurpose and controled stress? First, these workouts are multipurpose because they help maintain (and maybe improve) several key physical attributes needed to perform in the specific sport; here, we'll be talking about cycling. Second, they are controled stress-wise because they are not intended to induce significant systemic stress first hand. The physiological stress is not high enough for major improvement but could serve for maintenance and minor improvements in some areas. They are sporadically inserted in the training schedule and do not form any particular block or focus during the training period.

So, what are they? I generally make them short supra-maximal efforts with equally short recovery time. The total work volume is generally very low and totalizes 3 to 5 minutes of accumulated time at high intensity.

Here are a few practical exemple:

- 2 x 10 x (20s / 40s)

- 2 x 4 x (30s / 30s)

- 2 x 8 x (15s / 15s)

We could create many other possibilities but you should now get the main point.To help you further understand the purpose of these workouts, here are a few more key elements:

1- Intensity needs to be supra-maximal, i-e. above 150% of FTP or above your Maximal Aerobic Power.

2- Short rests help target the aerobic system more then if you'd use longer rests. Remember the goal is not systemic stress but given cycling is an aerobic sport we're better off targeting the aerobic energy pathway then the anaerobic one. There will be an anaerobic contribution to such workouts but as the workout progresses, the aerobic energy contribution should increase.

3- The low total work volume should contribute to ease the post-workout recovery and not compromise further training sessions during the week.

Why do I believe in those workouts? Here are a few advantages I see.

- The high intensity allows for specific neuromuscular targeting. Muscle recruitment and firing patern can be maintained in a sport specific way especially when using a realistic cadence when doing those high intensity efforts. It is therefore good for overall muscle memory.

- The structure of the workout allows for a secondary goal which is energy system solicitation. Like I previously said, I do not think they play a major role in energy system adaptation but they probably won't hurt. The volume is just too low to induce progressive and continuous energy system adaptations. That being said, there will be an anaerobic and aerobic energy contribution and hence, a certain solicitation of those systems.

If you want to maintain some key muscular sport specific requirements, I suggest you try these fairly hard, yet easy to recover from workouts. It could help you step back more easily into outdoor training when the time comes. It would include some variation in your training plan while targeting several useful sport specific elements.

2013-2014 Volume block minus 3 days

The new team bike build is coming along nicely. I need some more parts before I show you guys what it will be equiped with. I plan on some major attention to details on the build and hope for a decent accumulation of marginal weight savings. Stay tuned.

Im a few days apart from what I will call a ''Volume block'' in my training schedule. The holidays will be a very good time to log in precious low intensity high volume aerobic training. I have a few days off work so I plan on training a good chunk of time.

I will mainly XC ski and ride the trainer which should allow for some good weekly volume if the holidays parties and stuff don't get in the way too much. The block won't be 100% specific training but should provide good whole body aerobic stimulus. The idea behind XC ski is logging volume while avoiding mental numbness from the trainer. Better then nothing...

The trainer will be used to keep some high intensity training sessions but they should be very short and limited in number.

Now I need to clear out that slight cold harrassing me since 2 days before jumping back into serious training!

Xprezo T-29 build part 3

 Received some parts yesterday, one part is missing so im not showing the new stuff now. Here is the current build list and pictures. Aiming at 10,4kg so far.

Frame Xprezo T-29 medium Columbus Zona (inc. GXP press fit bottom bracket, cable guide, lower headset cup, front derailleur mount and bolt: 2002g
Fork Rockshox SID RLT uncut, including crown: 1648g
Handle bar ENVE sweep 740mm: 172g
Stem KCNC arrow -17d 100mm: 133g
Headset FSA (inc. headset cover): 69g
Seatpost ENVE setback: 192g
seatpost clamp Xprezo: 26g
saddle full carbon: 102g

Xprezo T-29 build follow up

The build is progressing slowly but surely. Here are a few weights:

Frame Xprezo T-29 medium Columbus Zona (inc. GXP press fit bottom bracket, cable guide, lower headset cup, front derailleur mount and bolt: 2002g
Fork Rockshox SID RLT uncut, including crown: 1648g
Handle bar ENVE sweep 740mm: 172g
Stem KCNC arrow -17d 100mm: 133g
Headset FSA (inc. headset cover): 69g

XPREZO T-29 race bike

For 2014 I will be riding a nice handmade steel 29er by a local compagny named XPREZO. They are a small business here in Canada, welding their frame in house, painting, etc. They are a small bunch of passionate guys and im looking foward to working with them as a rider.

I've got my frameset yesterday, a nice T-29, 29er hardtail built with Columbus Zona tubes. The nude frame (before painting) weights 1600g in medium size. My frame weighted in at 2002g including the pressfit GXP bottom bracket and the lower headset fitting. It has a race geometry and a rear 142x12mm axle.

I thought a canadian handmade steel 29er would be somewhat exotic so I plan on updating my blog as the build progresses. I already got a good bunch of parts and they are not the lightest but they are reliable. My first concern is reliability because I am training and racing a lot on my bike. My target weight would be 10,5kg though im not sure I can reach that goal with the current parts I have and intend to use for this build.

Of course there are plenty of photos to come with weights and scale shots :)

Anyways, here are a few shots of the frameset.

New team, new bike, new off season WW build

Very proud to let you guys know I found a new racing team for 2014. The season is going to be awesome. I can't comment yet on the actual team as details need to be finalized but I can tell you the new bike is going to be sick and unique.

I plan a full weight-weenie project for the winter, which I will expose here in details with weighted parts and photos. The bike should be very nice and out of ordinary. Stay tuned for a follow up on the compagny and project news!

Quick tires review

I had the opportunity to test a few different tires during the season. I mainly rode 3 different models and will describe my thoughts on each one, starting with the one I used most. All models were 29er size, of course.

Kenda small block 8 - 2.1 - DTC SCT

These tires have very small and tightly placed knobs. The profile is round and the tires is made of 2 different compounds. The center knobs are harder, more of a plastic feeling and are made for faster rolling. The side knobs are stickier to provide more traction in corners. The tire volume is not a big volume. I have'nt measured them but they are quite a bit smaller then my maxxis Ikon. The weight came in at

I loved this tire. It performs well in the dry and sligthly soft conditions. It is not made to ride in wet and loose conditions though. When used in the proper weather, the rounded profile and the side threads inspire confidence in the corners. The traction is good overall but you'll need a bit of climbing skills to keep a decent traction when stuff gets loose or a little wet. The volume might have been an issue at time though. I mostly rode them at 20,5 psi and I did hit the rim a few times when going fast down hill.

Overall, I'd say they are a good tire for most of the season when conditions allow. They are not too expensive and the SCT tires seal up tubeless very, very easily. They also seem durable and the sidewall are pretty thick and resistant.

Maxxis Ikon - 2.2 - EXC EXO

Not much to say about these popular tires. They are pretty light for their size and the volume is big. The profile is a squared one and the center threads are small to provide a good rolling resistance. I find the squared profile feels a little bit less confident in the corners then a rounded profile tire. These were my race day tires so I did not put extensive training kilometers on them. The big volume make it a very comfortable tire especially at lower pressures. I generally used 20 to 21 psi with these tires.

I found they can handle both dry and slightly wet conditions. They can even handle mud if you've got the handling skills for it. They sealed up very easily as well using stans juice on my stans crest rims. The only downsides to these tires is the price. If you buy these at the local bike shop, you'll be looking at a 95$ tire. Also, while the sidewall protection seems resistant, I have had a few sets of Ikons in the past and have found the thread punctures quite a bit.

Maxxis beaver - 2.0

Holy sticky tire batman!!! Rode these tires only once, but it was in a super muddy, slippery race with sections people were running because it was too muddy. These tires are so sticky I could stay on my bike the whole time during the race. A spectator even told me I was the only one going up the main technical climb on my bike, everybody else was running up it.

They are a mud specific tire, with a small volume, very sticky compound and agressive threads. I don't think they should be used anywhere else because the volume is so small and the rubber seems thin on the sidewall.

If you're looking for some super traction in slippery conditions, go with the beaver, awesome.

Continental race king - 2.2 - racesport

Not much to say about these tires except the volume is big and could make it a comfortable tire. I rode them at different pressures but never found them as comfortable as my Ikons. They roll super, super fast and they do have good grip when it's DRY. I could test them on wet and loose conditions and they totally suck. Traction goes out the window as soon as it is loose or wet. The rounded profile is great but the side knobs are not going far enough for me on the edge of the tire, which makes it a poor cornering tire when you like to lean the bike over in corners.

After a handleful of rides, the sidewall were already showing signs of use. They are indeed very thin. The tire seals up relatively easily with stans juice but you might need a bit more work then with other tires to get them 100% air thight.

I have decided those tires are not for me at all. My next tires should be very interesting.

Winter is coming...

Or at least, thats what the Starks would say! Winter is definitly coming. Leaves are falling off trees and they are covering the trails. The riding at this time of the year is beautiful and there is some more good rides left. 

I've been sidelined with illness for 2 weeks now. I have had time to work on my winter training and document myself a little more. Just like last year, I will jump right into a high intensity approach using somewhat of a polarized patern even though I have a lot less available time during winter because of the outdoor conditions. I thought I'd use this blog post to lay out the hows and whys of my approach, given a few people are asking me questions and are seeking advises.

HOW?

How do I plan the intensity throughout the winter season? I mostly start with very high intensity micro-intervals using wide intensity targets and low total work volume. So I might do some 20 seconds or 30 seconds efforts at intensity well above FTP, averaging ~175% of FTP. The work/rest ratio is often a 1/1 or 1/2 at best and the total work volume varies from 4 minutes to 8 minutes. Some would say I do L6 anaerobic intervals but they are not. The short rests play a major role in the energetic demand of such efforts. The early efforts draw more ATP derived from the anaerobic glycolitic system whilst the subsequent efforts are produced using more and more energy derived from the aerobic glycolitic system. That way, a complete block ends up being heavily aerobic despite the relatively high power output.

After a while I will progressively introduce longer L5 efforts until I reach 2 sessions per week. I then may plan a very intensive L5 block followed by a few days of compelte rest to force adaptations from the intese block.

WHY?

This is where you might ask youself: "why is he using a high intensity approach?". Basically, intensity is scaled with time available. It is mostly based around the weather conditions in my neck of the wood. Tons of snow means I can barely ride outside. If im lucky, I can find some snowshoe trails and ride them but the conditions are so unstable I can't rely on that for a reliable training plan. So my regime is mostly intensity on the trainer. Intensity because I won't be riding the trainer for 3 hours day in day out. I might do a few longer trainer rides during the winter but they are quite rare (and boring).

Why am I not using the highly regarded sweet spot approach might you ask? There are many reasons for this, some personnal, some more objective. This is a very vast topic and I will keep that under the wrap for another blog post

It is an uncommon approach. Most folks will use the sweet spot approach for many reasons. Among other, because that particular approach is often discussed on training forums and seems to be supported by highly regarded coaches from popular coaching groups. I think it is wise to diversify one's training stimuli and therefore explore new apparoches. It is also a good idea to document yourselves and not only listen to coaches out there who earn their living prescribing cookie cutter plans or training plans based off one particular training phylosophy, not to mention the softwares and other training metrics, but that's a whole other topic!

To finish off this article, here are some informations regarding why I use such high intensity efforts during winter:

The micros:

-They are specific to my racing demand on many aspects: muscle recruitment and firing patern, metabolic demand and intensity/rest racing patern.

-They are a good aerobic stimulus to keep things sharp but they should not burn someone out given the low total work volume.

-They are a form of whole body conditioning, or central nervous sytem for that matter. You smash yourself with high intensity but low work volume. It is like telling your brain: "Feel that burn eh? Well, better get used to it, cause there is plenty more to come!". Makes a good preparation for further intense block during winter.

The L5:

-It has been shown they are a good stumulus to induce skeletal muscle adaptations. Probably just as much as longer, steadier efforts. That remains debatable.

-I personnaly seems to recover better from L5 training versus sweet spot training. It might be related to glycogen depletion. L5 intensity uses more glycogen then L3 or L4 intensity for the same duration. The relationship between L5 and L3-L4 total work volume is hard to establish but I think it is safe to say you may pile on less total L5 volume during a single session then you may do with L3 or L4 intensity.

-It may push the upper boundaries of one's aerobic system, leaving more room to fill the tank afterward.

The need for rest

It's fall here in Eastern Canada. Racing is over for good and after a few good days of complete rest, my body is jsut telling me it needs more. I caught the classic September/October cold so it means im on my butt for at least a whole week. Training or just riding when being sick is just silly. That's one thing I could not get my head around when I started training seriously but I now understand the impact of training when ill and the major consequences it can have on your body and on the season's training cycle. So im now more disciplined with regards to training and illness.

The forced break will have its benefits. First it will serve as a mental rest from physical activity in general and from being on my bike everyday. Mental rest is a key to a good start to winter training. I need to be as fresh as possible mentally to be able to cope with the serious intensity planned for the long winter months.

Second, it obviously serves as a physical break. Replenish those energy stores, rebalance the endocrine system which certainly has taken a solid wack during the racing season. It also means giving the body time to heal all those minor injuries, joint pain and other painful body parts. 

It is important to get enough rest before the winter training regime starts. In the past few years, I was'nt getting much rest between the end of the season and winter. I was basically just riding along on the road or in the trails and taking a few days off here and there but no structured rest period. That recovery week will leave me very fresh and not too detrained. Hopefully the illness heals fast too. 

There is some serious training coming up for winter. Keep following if you like a good dose of training articles and geeky training stuff!

Group-set dreaming

It is the perfect time of year to play on my bike and try different tire set-up and other stuff. Last week I just mounted some new cables and housing because the old ones were getting quite dirty already. I love how a new cable and housing set-up makes your bike shifting feel like new.

So new set-up is mounted, indexation is ajusted but the bike keeps shifting like crap. Investigating the cables reveals nothing wrong so I tighten it back and try it again: same result. I then start questioning the housing. Yesterday, I dismounted everything and mounted some new cables and housing again, only 1 week after I changed the set-up to a new one. Result: same crappy shifting.

While trying to adjust the cable tension via the Sram XX grip shift barrel adjuster I realized there was something wrong with the shifter. The part tapering toward the barrel adjuster is broken! Heck, I have'nt even crashed with this bike and the shifters were bought brand new and ridden for approximately 5 months. Needless to say I am not impressed with Sram, even though it could have happened to any parts from any brand. The worst part is the local bike shop is not even sure it will accepted under warranty!

I have been thinking a lot lately about switching my group-set but I first need to sell my bike (shameless plug). The more I think about it, the more I lean toward a full Shimano XTR group-set. The shifting appears to be super smooth, the set-up a bit less finicky and the brakes are definitly way more powerful.

My next bike will be full XTR equiped for sure. I just need to sell current bike and I am patiently waiting for the news from teams onto which I have applied for next season. Fingers crossed!

Racing's over, time to relax on and off the bike

Last week-end was the final event of my racing season, an 8h team relay event on a very nice course with some fast riders. The event was such an awesome time to catch up with some riders, chat, hit the course multiple time and just relax inbetween laps. I met Antoine Caron over there, a very down to earth guy, super symptathic! Enjoyed the chat with this guy who's apprently a bit of a weight-weenie and training geek too!

The team relay was a very good training session. Nine laps lasting anywhere between 12 and 13 minutes. Hitting the same lines nine times means you get to try some new angles, new approach and exit speeds and it is a very good bike handling practice a race-pace-ish speeds.

Now racing is over and it's time to get off that rigid training schedule, sleep patern and constant riding. Up until the end of the month I will be riding whenever I want to and I'll pick back up lifting too. I've mounted some agressive tanky tires on my bike and will go out for some serious trail shreding with jumps and stuff, should be good!

Im definitly looking foward to my winter training. It should be interesting and I should have a few good training topics to write about. Stay tuned for more updates. Meanwhile, im off to the couch!

Season is coming to an end

Hey! The blog is not dead yet!

My racing season is about to end. I should be done by september 15th so there will be more blog updates by then.

I plan on making a series of article related to my season, inspired by different topics: training, racing, recovery, traveling, equipement choice and tests and what I learned from all the racing I've been logging since the month of mai.

Feel free to leave any comments and also suggestions regarding what you would like to read on my blog. Having some inspiration from readers would be nice. Anything really, feel free to suggest.

Stay tuned for some updates!

Cheers!

Race power file analysis

Sunday’s regional race was a fast, hot and hard race. The course involved a mix of wide climbs, technical climbs and two key twisty descents. I was pleased to see the quality of the field on the start line with, among others, one of the best rider in the country who also races UCI world cups. We were starting with the juniors, which only brings more pain and speed to the experience. The race would not be easy; heat, humidity, fast guys, hard course and on top of that, a very hard race in the legs from Saturday. Nevertheless, it would be an awesome training and experience.

I dissected the whole race by laps (5) and analysed the datas for each key parts of the course where I could lay down the power. I will comment the first two laps as they were the critical parts of the race.

-Climb 1: approximately 2 minutes long and divided in two: a roughly 20 seconds, hard packed wide road leading to the second part of the climb which was a 90 seconds ascending singletrack with twisting sections and a few roots to clear.

-Flat: a wide, flat stretch of hard packed sand which leads in a slightly ascending singletrack. We had to make a 90 degree left turn at the end of the wide road to enter the singletrack.

-Climb 2: around 1 minute long, this climb was right after a technical rocky section. It was muddy, a little slippery and finished off with a wide gravel path where you could regain some speed before entering the wood toward the last climb.

-Climb 3: around 1 minute long as well. This climb was a semi-loose sand climb which lead to another short punchy climb before tackling the final descent.

Here is the analysis.

 

Final time: 1h17m32s

kJ: 1099

Normalized Power: 294W

Lap 1: 15m30s

NP: 312W

Climb 1 : 1m50s / 385W AP / 857W max

Flat :  2m10s / 327 AP / 717W max

Climb 2 : 1m / 399w AP / 644W max

Climb 3 : 50s / 461W AP / 633W max

First lap involved a start loop to avoid a tight singletrack. The loop lead at the base of Climb 1. Another poor start for me but no biggie here as I was drafting off other riders on the flat and put the hammer down on the climb to enter the wood with a good position. That surge did have its cost with a max wattage of 857W to past other riders and averaging 385W for almost 2 minutes on the climb. I was on the wheels of the leaders but we got droped on the descent and I then stuck with 2 other riders, a junior and an elite. Once on the flat I had to put the hammer down peaking at 717W to catch the junior and the elite who took a little gap on the descent. I could see them at the base of climb 2 and I passed the junior, again, burning some fuel with a peak wattage of 644W and averaging close to 400W for a minute. I could reach the elite rider and draft him on the rolling part of the course leading to climb 3. At the base of climb 3, I just put the hammer down again, averaging 461W for 50 seconds and got rid of both guys, but not for long…

Lap 2: 15m17s

NP: 302W

Climb 1: 1m45s 397W AP 924W max PEAK 10s 823W PEAK 20s 707W

Flat: 2m10s 324W AP

Climb 2: 1m05s 355W AP

Climb 3: 59s 415W AP

I started the final descent with a small gap  and both guys caught me back at the base of the descent leading to the lap zone. I slowed a little and rode the first singletrack section at tempo pace leading to climb 1, as I knew it would be hell at the bottom of the climb. Got out of the wood first and started the climb at a pretty high pace between 600-650W but the elite rider attacked as he wanted to enter the second part of the climb with a good position. I responded to the attack with a peak wattage of 924W, peak 10 seconds of 823W and peak 20 seconds of 707W. I could keep my position but I entered the second part of the climb in the wood redlining big time. Finished the climb at a good pace nevertheless with an average power of 397W for 1 minute 45 seconds and started the descent. The rest of the race was ridden with the junior getting close to me on descents and me taking gaps on every climbs. It was an awesome race, pretty hard with an interesting tactical game played in the first two laps.

Here are the other laps datas.

Lap 3: 15m43s

NP 283W

Climb 1: 1m49s 373W AP 675W max

Flat: 2m17s 290W AP

Climb 2: 1m07s 352W AP

Climb 3: 55s 404W AP

Lap 4:  15m47s

NP: 287W

Climb 1: 1m50s 371W AP

Flat: 2m15s 289W AP

Climb 2: 1m10s 345W AP

Climb 3: 51s 422W AP

 

Lap 5: 15m11s

NP: 280W

Climb 1: 1m54s 349W AP

Flat: 2m19s 289W AP

Climb 2: 1m13s 338W AP

Climb 3: 55s 394W AP

 

Overall I was pleased with the result (2^nd). The training was very good, both for the skills and fitness! Looking forward to my first provincial test next week-end, most likely in muddy conditions, for a change…

Racing and recovery

Racing is hard, very hard. Especially olympic cross-country mountain biking. It is often 90 minutes of intense pain starting right from the gun and barely easing up as the race unfolds. The start is brutal, the hills are pure hell, any small obstacle often requires a 3-5 seconds power burst and the descents are anything but recovery time. Add the huge concentration requirement and you end up quite toasted on the finish line.


Power demand

After reviewing my first two races power data, I can briefly summarize the physiological demand of XCO MTB racing. Keep in mind those two races were relatively short, being regional level races, lasting arround 75 minutes each.

First race normalized power was 285 W and totalized 14 minutes above 120% of FTP and 8 minutes between 105% and 120% while second race normalized power was 299 W and totalized 19 minutes and 8 minutes for each respective training levels. That makes it 22 minutes and 27 minutes of very high intensity work for each race. The cumulative time above 120% of FTP is made of several short acceleration lasting anywhere between 5 seconds to 1 minute. Some people would call those short efforts anaerobic but I would venture saying they are not, maybe except for the start. Why? Because almost all these short intense efforts are produced in an already fatigued state where aerobic energy production is already doing it's work. Therefore, I would think they are far from purely anaerobic and would involve a significant aerobic energy contribution. Such high intensity efforts require a good deal of glycogen and stores can be rapidly used.

Then you have the whole muscular contractions when descending, clearing obstacle and handling the bike that are not reported by the powermeter... what a sport!!


Recovery from racing

The significant systemic stress induced by MTB racing requires smart recovery strategies, both on the short, medium and long term within racing season. That's without speaking of the stress induced by traveling to races, sleeping in crapy hotels and eating average food.

On the short term, I must make sure I get proper post-race nutrition which means and good amount of carbohydrates combined with proteins. I often go for the classic chocolate milk or anything liquid containing 4g/1g carbs to proteins ratio. I keep fueling with carbohydrate dense food on the way home. Then I make sure I get a good meal once I am back. On the medium term, I need to get sufficiant sleep quality and quantity. For me, it generally means 8 hours of sleep following steady bed time hours and wake up. Sleep is esential to adequate recovery to allow adaptations from racing intensity, since racing is pretty much the only real training I am doing at the moment. Finaly, on the long term, the recovery strategy needs to be consitant throughout the season. Sufficient nutrition quality and quantity, sleep and training load must be scaled according to the racing demand.


Training plan orientations

Training, for me, is all about being is race shape when comes racing time. Lots of efforts from november to april, then racing. Once racing starts, structured training frequency drops quite a bit. I go from 2-3 hard workouts a week to 2, then only 1 and even no intense workout at all when racing frequently like I am right now. Racing frequently means once to three times a week. It's more then enough when you consider the physiological demand of XCO MTB racing as explained above. The more I am racing, the more I am convinced week days should mainly consist of low intensity, zone 2 riding working on skills and trail riding, which can also provide some shorter higher intensity time. Easy rides on the road coupled with zone 2 trail riding should provide adequate recovery without inducing additionnal training stress as long as duration and intensity are controled. When the racign eases a bit after june, we'll see if I schedule a very gentle build to sharpen things back. But first I need to go through june without burning out!

Let see how it unfolds from now on...

Season start wrap up

We're 5 races into the racing season and things have gone up and down a bit for me. Did 2 races with the elite boys and suffered their massive start speed a lot, a thing on which I will have to work soon, with a specific workout I have created.

Then it was the first round of the Quebec Cup which I was racing as an expert this year. The course in Tremblant was awesome with a lot of climbing and some super fun technical sections. Though, Tremblant does'nt like me much is seems. Last year, I broke my shoe in that race. This year, after a super good start leading the field into the singletrack with a good gap, I punctured my rear tire after 14 minutes of racing. My race was over, my tire was ruined and it ended up being an expensive week end for not much racing and no power datas. Hell! Out of 6 races in that part of the province, I had mecanical problems 4 times!!

Last week end was the second and third round of the Quebec Cup in Baie Saint-Paul. The weather was not so nice. Cold, rain, mud, yuk! Course was nice but slow and there was a lot of people slowing you down on the thecnical climbs because of the slippery roots, rocks and overall mud. Nevertheless, I was back home in one piece, with 2 wins and a very beat up bike. My SRM stoped working, dont know what's the issue, maybe a battery? Hope it comes back like new.

These were my last races as an expert. Up in the elite category for season now. I will be learning a lot with the fast guys. I dont mind getting my butt kicked hard, the experience will worth it. Stay tuned for more race report.

Race set up ready

Put on some agressive tires for round 2 and 3 of Quebec Cup this week end. It's going to be very slippery and muddy. Unfortunately I will have to run tubes so pressure wont be as low as I'd like to. Tires are heavy too but should provide decent traction.

Bike is ready for racing

Quite some weight disparency between both tires, 50g!

Now hopefully the race goes well and I dont puncture like last week end!! Stay tuned.

Mud?

Been raining a bit here since the last few days. Second Qc Cup round on next week end in Baie Saint-Paul on a normally very dusty and rooty course. Forecasts arent looking great at all: tons of rain and very low temperature, arround 3-7 C...

Hopefully my agressive tires make it to the bike shop on time and I can fit them tubeless tonight without much pain. Hope the course will drain itself a bit too.

I dont like racing in mud, it requires a lot more concentration. It's going to be a good core workout!

MTB specific workouts

Olympic cross-country mountain bike racing as a lot to do with high intensity efforts above FTP followed by recovery at endurance, tempo or close to FTP intensity and/or coasting on descents. Courses often feature short, 1 to 3 minutes climbs with multiple shorter, punchy, steep climbs. You're also forced to accelerate out of corners or put out more power to clear technical obstacle. And let's not even talk about the start of the race, please. Only thinking about it hurts! The overall effort patern sounds much like overloading your system with lactate, then trying to recover and clear that lactate production at a lower pace in order to be able to overload your system again once you reach the next course feature that will require a high power output.

First race of the season was brutal and an eye opener. After analysing my race file, I tweaked some of my workouts to target more specific MTB racing requirements. I have come up with 2-3 workout that I will experiment and/or have been experimenting in the past few weeks. These workouts are some type of micro-intervals workout with moderate to high intensity rest intervals. There are several goals behind each workouts which are adressing specific MTB physiological demands:

1- work at a general critical lactate ''management'' intensity, i-e. arround FTP. The average power for each efforts is generally arround 90% to 110% of FTP depending on effort duration. The ''recovery'' part is done arround 85% to 95% of FTP to force lactate clearance under significant stress.

2- include some short bursts at higher intensity to induce significant lactate production. Bursts are generally done at 120% to 150% of FTP. The bursts average power being more arround 120% to 130% of FTP and the effort spiking arround 150% of FTP.

3- it targets MTB racing neuro-muscular demand with high intensity bursts targeting specific motor unit recruitment and muscle fiber type.

The workouts description:

workout 1: 4 x 5min (20'' @ 90% FTP / 20'' @ 130% FTP) 5min easy

Some tweaked vo2max workout with the average power for the 5 minutes blocks falling arround 110% of FTP. They are 5 minutes blocks where you ride for 20 seconds at 90% of FTP alternated with 20 seconds at 130% of FTP. Mentally very different from an iso power effort. I'd do no more then 4 blocks during racing season and maybe 5 blocks during winter/pre season preparation.

workout 2: 2 x 20min (2' @ 90% FTP / 20'' @ 120%-130% FTP) 5min easy

Nothing new here, only some 2x20 variation. Average power falls arround 90% of FTP depending on how you manage it. A little harder then a regular iso power 20 minutes effort at 90% of FTP.

workout 3: 2 x 8 x (30'' @ 90% FTP / 30'' @ 120% FTP) 5min easy

This one I have not tested just yet and will do tonight. It should be interesting. The relatively low total volume is for the same reason as above, i-e. to match racing season load. Maybe I'd do 3 sets during pre racing preparation.

These workouts could also be well suited to criterium racers or cyclocross racers. Basically any intermittent discipline which results in a high average power output while including a lot of bursts above your FTP could benefit these workouts.

Try them, love them!

D minus 4

Only 4 days before the first race of the season, very excited about getting back into racing. Last week was a good training week with intensity and a long ride on the week end. Now it's time to rest a little. Only one intensity workout is planned this week and the rest of the rides will be focused on trails riding and skills. Got to get those skills back into racing mode a little.

Stay tuned for the racing report!