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!