I am fortunate to be able to bike commute to work (25min each way) and ride at lunch (45min) for a total of 20 miles/day. I have been doing as many Pump Up the Vase segments in these time intervals as I can with about a 5 min warm-up. However, I am never doing the full workout duration and I want to know if this is ok or if my fitness will just be contained to short bursts? While doing the workouts on my commute I am getting PRs on Strava for sections that I literally rode 243 times last year. I know the weather will get crappy again and I will go back to the trainer but 70 in Denver is like crack to a bike addict like me:)
Also I have been training in my sweet spot (141- 160) based on my highest heart rate (188) on real rides. During the base workouts in week 1 and 2 I am struggling to come down from my sweet spot range without doing limited resistance. Also, when I am in the sweet spot I am riding high in the range. I can stay in the sweet spot without giving it much thought. I am in decent shape with a 49 resting BPM. However, I cant clean mount falcon without stopping and routinely get smoked up it. BTW that is my fitness goal: up mount falcon without stopping.
Also I have been weaving in the F6 and I love both programs!
Kung Fu Ninja in training!!
There is a 20ft, nearly vertical, rock on a trail I visited recently. I really want to hit it, and I know it’s rideable. Are there any tricks to tackling a big obstacle like that?
Here is a video. the rock is at 1:44 and from this angle it looks really mellow. When you’re standing right below it or on top it is really pretty vertical. I think what’s hanging me up is the bulge you can see about halfway down. It looks like it’s going to buck me forward off my bike and onto my face in the dirt at the bottom. I’d recommend not watching the whole video… You’ll cringe at some of the riding.
I’m in the midst of my second season of Pump Up the Base. I could see dramatic improvements in my riding last year and hope to see some more this spring and summer.
I’m fortunate to work out at a place that has WattCycles. They show cadence, wattage and time, but they also show a graphic of your pedal stroke. This photo is typically what my stroke looks like in the sweet spot, when I use the techniques you talk about in Pump Up the Base. To me, it feels the most natural and efficient. When I stand and pedal, it’s close to this, but with maybe even a bigger dip in the middle.
I asked some of the national/resident team cyclists working out up there about it, and they told me a perfect reading would be a perfect circle. I then asked the guy if he pedals a perfect circle. He just laughed and said no one does.
Assuming that’s the case—and I have no reason to doubt him—what should this readout look like, and how can I get there?
So it turns out I’ve had astigmatism for years and I just went to the eye doctor and got a pair of glasses. omg life is 4k HDTV now, I can actually see in detail (altho I’m getting motion sickness, haven’t adjusted yet). I’m looking forward to trail riding, as now I will be able to look much farther down the trail and actually identify what it is on the ground…
my question is tho, how do you deal with wearing the glasses? do you have a set of prescription sport glasses? do they fog up, skip down your nose, etc? do you have less peripheral vision? any info appreciates, thx
Jerome from Bozeman, MT here. Hey, I’ve purchased your Welcome to Pump Track Nation book and some plans and also your skills book. Great stuff, man. Thanks. I’ve a lingering question. How do I keep the weeds from growing in my pump track? Thanks!
Happy new year! Quick question: Am I crazy for wanting to put 165mm cranks on my new Specialized Stumpjumper EVO? My inseam is 32 inches, and I ride aggressive trail, with some XC racing. I hope to squeeze in more pedal strokes in these tight Squamish trails, have more ground clearance and hopefully increase my average wattage by spinning a smaller, faster circle. What are your thoughts?
Thank for your fast reply … the download link to the Pro BMX Skills ebook works well! I went through the pages quickly and it is very interesting. It’s very difficult to find this kind of book in France.
I had a question/observation … I’m very surprise by the gearings recommended in the book. For example, the book recommended 40/16 for junior and in France it’s common to have 37 or 38/16. Why this difference?
Lee, I have a 70×120 foot lot, fairly level, in a great location where cyclist are already coming, that I am considering building a pump track on. My intention is to fence it and charge a reasonable fee for the use of it. My question is, what is a reasonable fee to charge and how do you charge? By the hour? I would think it would need to be fenced to control liability. I want to provide a quality place to ride, but I need to cover expenses as well.
I’ve completed my first week of Pump Up the Base and it’s rocking my world (or mostly legs and heart) – THANK YOU.
Can you direct me where “sweet spot” fits in in terms of heart rate zones? I’m using the Wahoo.
Max HR (on bike, estimated) – 175
Zone 5 Speed (anaerobic) – 162-175
Zone 4 Economy (anaerobic) – 150-162
Zone 3 Stamina (aerobic) – 137-150
Zone 2 Endurance (aerobic) – 125-137
Zone 1 Recovery (aerobic) – 112-125
On the sweet spot, I seem to be hitting between 155-165 and getting close to not being able to finish the 3m interval. Am I pushing too hard or do I need to suck it up?!
You’re time’s ultra valuable and I understand if you can’t answer my questions – still thank you for your book and time!
Have you ever built a pumptrack surfaced with concrete? I’ve seen a few videos from Europe showing one or two but nothing I can see in the U.S. I asking since I may be trying to approach our city about installing a pump track in a public park and something that would be lasting and require little to no maintenance would be ideal.
I live in La Crosse, WI and even asphalt doesn’t last more than 4-5 years without upkeep/replacement. By the way I like your design and thank you for your website.