Saturday’s LLB skills clinic with Curtis Keene was rad!
Six strong riders—pros and bros—honed their kung fu skills, ripped trails and learned from the best.
I finished your Pump up the Base program (and loved it) and I’m now moving on to Prepare to Pin It. I do have a couple of RPM related questions:
Sprint Workouts: You mention the 5 seconds being “full gas” but you then recommend sets maxing out a 100 RPMs. I can definitely mix it up but I’m wondering how hard it should be shooting for ultimately.
Red workouts: Similarly, what RPM should I focus on to in the intervals to reach the desired power? In PUTB, you were very prescriptive on this which really helped. Since this affects my gear selection, I could use some guidance here as well.
Thanks for everything!! Not only is this helping me on the trail, but I’ve slimmed down which is great everyday!
It’s been my pleasure to help 7-time XTERRA world champion the “Caveman” Conrad Stoltz get even faster and smoother on his bike. Oh yeah, and he’s having more fun too.
In this video we ride Hall Ranch in Lyons, CO. Conrad is fast!
Hone your skills and shred with skills expert Lee McCormack and pro racer Curtis Keene.
I’ve known Curtis for a long time (from way before he was the “American Dream”). He’s a great guy, a good teacher and of course an exceptional athlete. Many of my best rides have been on his wheel. I’m stoked to teach with him at Winter Park, CO on July 20, 2014.
We are rocking kung fu skills clinics at the world famous Soquel Demonstration Forest July 11, 12 and 13.
Plus: Advanced classes!
I’m trying to do your Prepare to Pin It in-season training program, I just bought your book but I can’t really get it with the watt measurement. I have a Sigma Rox 9.1 cycle computer that ¨calculates¨
the watt I´m generating.
The power meter you refer to in your book is the one that goes in the crank?
Should I better go by bpm´s?
Thanks a lot for your time,
By LLB Coach Andy Somerville
In Lee’s training materials for the NICA high school MTB leagues, there’s a diagram called the Triangle of Teaching. The three vertices are: Skills, Fitness, Confidence. Each complements and reinforces the other. All three can be learned/acquired/bolstered through deliberate practice and hard work. High School league coaches learn to apply this teaching philosophy to their students.
I’m visualizing another IKF (Infograph of Kung Fu) these days, one that applies to riders of all ages and abilities:
Most bike fitters are doing great work, but some of the fits I see in my clinics are insane!
This is why I’m now offering “cockpit optimization” services in my clinics.
I’ve been working hard on your different pumping techniques in Pro BMX Skills (really like the detail of the different techniques). I finally have a pump track near me and there’s been a massive improvement since I started riding it. The bit I’m struggling with is my entry to the 180 degree berm, at the end of the track. I’m always losing speed on it, when others are gaining speed. Should I be unweighting over the entry roller, then one slow pump down the backside of the roller and round the berm? Or should I pump the backside, unweight again, then pump the berm?
I gotta say, riding a pump track is proving very beneficial for my overall riding. I’m off to Fort William in the morning for the World Cup, so I imagine I’ll see some good pumping technique there.
From a recent kung fu skills student:
I took the Lee Likes Bikes four-hour enduro/advanced trail riding class at Valmont Bike Park in Boulder over the weekend, and within the first hour felt that my money was well spent.