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!!
Here’s one of my favorite skill drills. OK, let’s call it a challenge.
Last weekend’s sessions at Corriganville Park in Simi Valley, CA were super fun. We rode with some cool people, and the range of terrain was perfect for learning (and shredding).
Check out these photos, and come out to the March 22 session (or take a 1-day class near you)!
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?
This spring we’re offering more skills sessions than ever, ranging from two hours to four days, all over the United States.
4-day camp in Moab, UT April 23-26, 2015 >>>
1-day clinics in California, Texas, Arizona, Idaho and beyond >>>
Level 1 clinics at Valmont Bike Park in Boulder, CO >>>
Level 2 clinics at Valmont Bike Park in Boulder, CO >>>
Learn more about LLB skills clinics, and book a private or semiprivate session >>>
Sobering info in this article at Men’s Fitness.
How do you rank on the garbage-eating scale?
My physical trainer, Dee Tidwell of Enduro MTB Training, is offering a special deal to LLB readers.
Train in a small group at Dee’s facility in Greenwood Village, CO.
Four-month sessions start Jan. 12 and 13.
• Two physical screens.
• New program every month, tailored to you.
• Soft tissue and recovery. This is key!
• And more.
Since I started training with Dee last year, I’m living with less pain, riding stronger and having more fun.
$199/month for 4 months
(LLB special: save $40 per month)
Sign up for Dee’s group coaching special>>>
We’re rocking kung fu skills at Corriganville Park in Simi Valley, CA on Jan. 16, 17 and 18.
This test video from Global Cycling Network says climbing while standing can be just as efficient as sitting.
Cool! Let’s dig in