Learn to pedal out of the saddle
This test video from Global Cycling Network says climbing while standing can be just as efficient as sitting.
Cool! Let’s dig in
Wheel sizes and diminishing marginal utility
In the old days we rode 26x2ish tires, and that was it. There were no other options and nothing to worry about. And we were happy.
26, 27.5, 27.5+, 29, 29+ … the list of mountain bike wheel options keeps growing.
More choices are better, right?
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MTB skills in Austin, TX Dec. 15, 2014
Hi all, I’m teaching in Austin, TX this weekend.
Fully booked Fri-Sun, but I can work with individuals or groups on Monday.
Normal coaching rates apply. What a fun way for you and your crew to dial in your skills.
To set up your session please email lee@leelikesbikes.com
Pump track pain cave and other delights
Now that coaching season is slow, it’s time for some fitness training, which means PT/stability/mobility/strength, Pump Up the Base and … drum roll … some pump track mayhem.
Yesterday’s adventure:
Stem length and handlebar path
Shorter stems usually create a more functional riding position, which is awesome.
Here’s another benefit of shorter stems: A simpler handlebar path.
LLB socks and t-shirts are here!
Wrap those heavy feet in the best sock out there, and shred the gnar (or get coffee) in this sweet t-shirt.
That which can be measured …
I love helping riders ride faster/easier with improved technique.
It’s extra gratifying when we track progress.
For example:
Mountain bikers: pump up your pedaling this winter
This piece was written for TrainingPeaks.com, but I hope LLB readers will dig it.
Man does not live on the trainer alone. If the conditions are nice, pin it outside! Sprint training up the slalom track at Valmont Bike Park in Boulder, CO.
So many mountain bikers do their work in the winter — sitting and spinning, mostly — then they hit real trails and are shocked. Why aren’t I flying up these rocky climbs? Why I am I working so hard? Why am I falling down?
Mountain biking is more complex than road riding. Never mind all the turning, hopping and dropping: The pedaling is more involved too.
This article strives to help your winter pedaling training better prepare you for off-road riding. The physiological concepts come from my pedaling fitness coach, Lester Pardoe at the Boulder Center for Sports Medicine. The technical concepts come from my experience as a busy skills instructor, dad and business owner. I need to wring every gram of benefit out of every minute on the trainer (and I need it to be interesting).
Charging for use of a pump track?
Lee, I have a 70 x 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.
Jack
Heart rate zone for Pump Up the Base?
Lee,
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!
Sincerely,
Travis McAshan
Yummy pizza and kung fu skills in New York
Shredding is our business, and business is good.
On the weekend of Oct. 18, Lee McCormack were simultaneously at Denver International Airport heading in different directions for several days of coaching and shredding: Lee in Illinois, me in my home state of New York.