Once again we are in the heart of race season and we are off to a good start. The season only gets better and the fields get harder as everyone gets into racing shape and really start to mix it up out there. Here is a short compilation of a few of the earlier races in Michigan.

First we have the Brighton Stage Race which was a new platform for me. There was a time trial, a short track and a cross country race. Three races in two days. It was quite the experience to say the least. I find that mountain bikers are a good breed. Met some great people that weekend and was able to race them too.

The other race in the video is the Hanson Hill cross country race. Great track, but man was it wet.  It rained all day and was like a giant oil slick back there.  No, BP wasn’t involved in this one. This one was all mother nature fury.  As muddy and crappy as it was out, I had a great race and my best finish ever. Maybe I like rain. Who knew?

Anyway I hope you enjoy the video. If you happen to see yourself in the video please comment below with your name and the time frame on the video. We would love to hear from you and your experience at these races.

Enjoy and don’t forget to sign up for Twisted Stone Membership for FREE!!

Please watch video below!!

Thanks again.

T.Stone

Please leave comments below or go to Ask Twisted Stone

Also please  CLICK HERE  check out our 2 week special promotion:  Natural Energy

This spring we have been lucky and it only just started to rain. This, however, should not deter you from getting out on the trails and riding your ass off.  As far as the trails are concerned, it it recommended that you stay off the trails until they are dry so they don’t get destroyed.  That looks great on paper, but when you need to train, you need to train.  Despite common trail courtesy, you’re gonna ride and your gonna get muddy.  Such is life.

At the risk of looking like a tool, I have put together a short 5 minute video that reviews the 4 step process I use to “Get the mud off” after a muddy ride or race.  Because when it comes to racing we have no choice. Mud or not, you’re racing. So please turn up your volume and take a few of your precious minutes to see how you should clean off your bike before you take it out again.  Keep in mind that if you don’t clean off and relube your bike after a messy ride you will destroy expensive components, and no one wants that.

Racing and riding in the rain can be extremely fun, fast and slick, so be careful, ride to your ability and let the mud fly.

Check out the video below……. (BTW.. If you don’t like the video, make your own)

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If you have any comments or questions, please post them below or go to:

Ask Twisted Stone

Thanks again.

T.Stone

By James P Wilson

Let me ask you a question – Do you want better cardio? Or do you want to be able to ride harder, faster and longer on the trail? Think these two goals are the same thing? Perhaps not…

One of the toughest things I face when bringing new and improved training concepts to the mountain biking world is trying to work around the large amount of confusion that surround certain terms. For example, when you use the terms “aerobic training” and “cardio training” interchangeably then my call to avoid excessive aerobic training seems odd.

Once I explain that aerobic training is just a specific type of cardio training and there are other ways to work on your cardio then my suggestions make more sense. I’ve recently realized that it is time for me to take on two new terms that need clarification on their real meaning – cardio training and endurance training. In most people’s books these two terms mean the same thing but once you understand the difference between them you’ll start to see the impact it has on your training approach. Cardio training is any exercise that increases your heart rate, gets you breathing heavier and directly increases the strength of your cardiovascular system (heart, lungs, blood vessels). This type of training can consist of a variety of things, from short interval to long base mile workouts. Cardio training focuses specifically on improving your measurable markers of cardio capacity. While an important part of specific endurance training it is only part of the picture, though.

Endurance training refers specifically to any training that allows you to “endure” longer on the trail. In other words, any type of training that results in you riding harder, faster and longer on your bike is endurance training. Endurance is also very specific to what and how you ride – technical east coast cross country riding requires different specific endurance than bombing some SoCal downhill runs.  As I’ve mentioned in my presentations of the MTB Performance Wheel, cardio training is only one of eight training components that affect your specific endurance on the trail. I also include Bike & Equipment Set up as a “spoke” on the MTB Performance Wheel but since it is not a true training component I am not including it on this list:

1. Strength

2. Power

3. Mobility

4. Cardio

5. Nutrition/ Supplements

6. Recovery

7. Mindset

8. Technical Skills

As you can see, mountain bike endurance training requires a much broader view of training than simply focusing on the cardio component. However, this is not the approach that mountain bikers have been taught. Because of the influence that road riding has had on our sport we have been told that working on cardio IS working on specific endurance and the other 7 training components are deemphasized or forgotten altogether.

This view that increased VO2Max or other markers of cardio endurance will automatically equal better specific endurance on the trail has had a very heavy influence on how mountain bikers in every discipline have approached training. From the advice given to newbies (if you want to get better then just ride your bike more) to the advice given to world champs (base miles are needed in the off season) it is readily apparent that the cardio training mindset has taken over our sport. Here is the problem with this approach, though – the fact is that there is much more to mountain bike specific endurance on the trail than cardio capacity. Let me give you two examples to illustrate my point…

First, consider what happened to Lance Armstrong when he ventured off his road bike. Lance is widely considered to be one of the greatest endurance athletes in history, boasting a VO2Max that is among the highest ever recorded. His domination of the Tour de France speaks to his otherworldly cardio capacity, yet when he trained for and ran a marathon he got beaten. He did not get beaten by one or two world class runners, either – he got beaten by a lot of “regular” people. If cardio capacity was the biggest determining factor in sport specific endurance then why didn’t he do better?

Second, consider the opposite story of Mark Weir. Known around the world as one of the premier endurance riders in our sport Mark had his VO2Max tested and found out that it was rather ordinary. In fact, rumor has it he was told by the docs performing the test that based on his results he would never be a great endurance athlete. Instead of accepting it Mark went on with his dream and the rest is history. If cardio capacity is the biggest determining factor for mountain bike endurance then why is Mark able to excel despite his relatively low test results? The reason that Lance can’t dominate every endurance sport he competes in and that Mark can kick the tails of riders with better “cardio” is because much more goes into mountain bike specific endurance than one over emphasized component. Your strength levels, technical skills, nutrition and everything else I listed above goes into it as well. The real trick to consistent returns on your training time is to identify the weakest of those eight training components and focus on it. While counterintuitive at times, the only way to strengthen a chain is to work on the weakest link – anything else will not result in a stronger chain.

The reason that it is important for us separate these terms is because it will have a major impact on your training paradigm. Remember that you do not want better cardio; you want to be able to ride faster, harder and longer on your bike. These are two different goals and need to be looked at as such. As long as your paradigm is influenced by the notion that unless you are emphasizing cardio training then you aren’t working on your mountain bike specific endurance you will struggle to fully understand what it takes to be the best mountain bike rider you can.

The MTB Strength Training System is the world’s only strength and conditioning program for the unique demands of mountain biking. Riders from around the world have discovered how they can climb faster, descend harder and have more fun by upgrading the engine that drives their bike – their own body!

Find out more about this unique program and how it can help you enjoy riding more by visiting http://www.mtbstrengthcoach.com While you are there you can find out how to sign up for a free sneak peak at The Ultimate MTB Workout Program, complete with a free workout.

Article Source: http://EzineArticles.com/?expert=James_P_Wilson

http://EzineArticles.com/?Stop-Cardio-Training-For-Mountain-Biking!&id=2144215

Since the beginning of time, there have people in this world, who have always needed some one to make sure they stayed in line, to keep them in check.  These “said” people have always been a threat to our way of life and have always needed to be bullies to get what they want.  The people they have threatened and have been bullying around have always had the need to be protected and watched over by others.  What was left was a select few who have taken it upon themselves, for the most part, to be a part of something greater than themselves. A small percentage of the population decided to become a watchdog for threats in the midst and a servant and protector to the rest of the great people of this world.

THESE MEN AND WOMEN, ARE, HAVE BEEN, AND ALWAYS WILL BE WARRIORS.

These men and women have, and always will be there when you need them most.
No questions asked. Period.

These men and woman are your Marines, Soldiers, Airman and Women, Sailors, and Guards.  They are there for you, so you don’t have to be. “That’s nice of them.”

As long as they are there in our stead, why wouldn’t we do everything we can do to assure that they are taken care of when they return home.  “It’s only fair”.

For many, many years our military has made the ultimate sacrifice and traveled abroad to risk life and limb in order to defend our right to do what we do.  Whatever ever it is that we do.  They have put themselves in danger’s way on a daily basis so we don’t have to.  Sure, some of us aren’t in a great place right now in your lives, but for most of us, we probably wouldn’t trade places with them. Not now, not ever.

As more of our military takes to the world on missions to save lives, and destroy the enemy, more and more troops are coming home tired and ready for a well deserved break.  Thank God.  Not that I don’t think they’re supposed to be where they are, I’m just glad more and more are making it home alive.  Put the young troops in, they’re ready to go and want to go.  Send the tired one’s home.  Give them a break and congratulate them for their service and their sacrifice.  In any case, they’re coming home alive and that’s great. My love and my infinite gratitude goes out to those who unfortunately perished while doing their job so we didn’t have to.

Many different organizations that support veteran affairs at any level are working on overtime.  Think about it, the more and more we come home, the more and more resources are being depleted.   We need more and we need a lot more!!  I don’t think I’m going to hold my breath while waiting for our government to take care of them.  God bless em, they’re trying as hard as they can, but it’s just a lot for them to take on in such a depressed economy.  Hopefully our government realizes what sacrifices are being made by these men and women, boys and girls in many cases, and they start to focus on that instead of making sure that a bank or two don’t go out of business.  (Just a thought)

Anyway, our economy in all it’s depressed glory is our fault. We did it, and we need to take accountability for it and move on.  Stop blaming the government, stop blaming the car manufacturers, stop blaming everyone.  We all did it.

But our troops did not.  They were too busy saving lives and taking names to screw up our economy. Remember?

Why should they have to continue to sacrifice? It’s our turn to take care of them.  Sounds like a good idea to me anyways. Why should they be left without any support when they come home because we screwed up our economy while they were away. Imagine coming home from all of that “WAR” and you can’t find a job.  You have just spent the last year or two in the desert  and now you have to come home to the United States of America and live on the street because you can’t find a job and there’s no support from good ole’ Uncle Sam.  Now imagine you are disabled, because of your efforts abroad. Not on my watch.

I know this article is a little off topic from my typical babble, but I found this to be extremely motivating, so I had to talk about it a little. I hope that’s cool with you.

I want to say a couple of words because I am guilty.  Guilty as “not charged”. I’m charging myself for not paying attention to this. I charge myself for not doing my part other than going to a veterans day parade and getting all charged and patriotic when I’ve had a couple of drinks.

See, I to, have been there. I too have stepped on those yellow footprints on Parris Island.  I have been deployed all over the world and spent my first year as a twenty one year old, in the Middle East during Desert Shield and Desert Storm.  (no beer there).  I’m not trying to gloat, I’m just trying to bare my embarrassment of not doing my part for our new troops.  When I was over in the Middle East, we would get boxes upon boxes and bags upon bags of random mail and care packages.  We were getting fan mail from all of you back home.  Hoards and hoards of schools would send us letters and packages full of things from Cassette tapes (yeah that’s right, cassette tapes), to pictures, to snacks.  If you’re reading this I bet you remember doing that as a kid or as some one’s parent.  We got more random mail than we did our own mail. Our mail took forever and a day.  (No internet back then, no FaceBook, no phones).  That was a long time ago though..

Basically my point is that if your reading this and remember writing those letters or filling those boxes, then our military must be full of those kids that were sending me letters and telling me how proud they were and how wonderful they thought what we were doing was.  Now it’s them out there and I am embarrassed to say that to some degree I have abandoned them.  Shame on me.  So thank you twice. Thanks for helping me through my time and thank you for your time. For that I can never repay you.

Luckily there are folks out there that are doing their part and doing it in a huge way.

I just heard about a guy who is walking 7,000 miles across the US in honor and in service of our returning troops. “Don’t I feel like a tool”.

SPC Troy Yocum, has decided to take a stroll across the United States with one intention, one Mission. “To further spread the word that our American Heroes are fighting just as hard at home as they do overseas.” They hope to provide a peace of mind and lay the foundation for military families in need to help them succeed. Troy will literally put one foot in front of the other, crossing the great states of America to reach people and help spread the importance of helping our military families.

Troy and his dog, Emerson Elaine Eskridge the Superdog “Emmie”, will hike 7000 miles across America while drumming to raise a goal of $5 million for struggling veterans.
On April 18th, 2010 Troy will begin a journey throughout Kentucky that will take him to several well visited areas. Troy will be hiking the bases at over 20 MLB/Minor League Baseball stadiums with the help of Louisville Slugger and Bionic Gloves and hopefully many more.

The journey will take 15 months passing through 30 states and 38 large cities. Troy will have to average over 20 miles a day while enduring each season. The idea for the hike has been evolving since Troy joined the Army in 2001 but it is now when our economy is struggling and military families are in most need that he will put one foot in front of another. STEPPING UP TO HELP.

This next excerpt was taken off of Yokum’s website:

“Our soldiers are ready at a moments notice. They don’t pick their battles, but when called to service they respond. Keeping our enemies at bay. Our heroes are champions of freedom not eager for war but willing to sacrifice.

One for the need of many. Many veterans live by this military code and have done so when our country needed it the most. Now it is our NATIONAL HEROES who need our help and its time that we all stand by them with honor.

While one soldier may miss holidays, a birthday, or a birth of a child, others may suffer mentally and develop anxiety, depression or PTSD. Some even sacrifice much more by being injured by road side bombs, being shot or taking shrapnel. Some have even had to pay the ultimate price.

In any case, we ask a lot of our men and women in uniform and when in their time of strife, who can they call on?”

That pretty much says it all as far as I am concerned.

I would personally like to thank Troy for what he is doing for the men and women who have defended our rights and will continue to do so regardless of how they get treated back home.

Twisted Stone is going to contribute 100% of all proceeds from this campaign to Troy’s mission.

If you would like to do your part in helping Troy with his mission and helping the families of thousands of veterans throughout the nation please visit Troy’s website  and make a donation of either time or money. That is up to you.

However, we will be contributing 100% of all proceeds of the Twisted Stone/Drum Hike campaign.

Anyone who buys one of the T-shirts below will be helping families of veterans throughout the US.

Again all proceeds go to Troy. We get nothing.

If you have any interest in the shirts below please click on the appropriate link, otherwise please find it in your heart to help out the cause directly and follow along with Troy and Emmie on this wonderful, dangerous and very honorable mission which they are about to embark upon.

Thanks again Troy from all of us and hopefully when you’re heading through Michigan, we will get a chance to meet up.

To Donate Directly On Troys Website Please Click Here

To Follow Troy and Emmie on their Journeys Click Here

Article: T.Stone
Workout: Tommy Behan II

Over the last couple of weeks I have been talking a lot about how much training we have been doing to get ready for this upcoming race season. A couple of hours on the trainer here and there just isn’t going to cut it.  In order to get ready both physically and mentally you really have to have a good training schedule set up so that you can track your performance and work on your strengths and most of all work really hard on your weaknesses.  Over the last several weeks we have been working on our base building to get our legs, lungs, heart and brain ready to get beat down and then get built back up.

Right now we are in week 6 of our training regimen and the second week of base building #2.  What that means is that we have just been killing ourselves a couple of times a week and doing some crushing rides on the trainer.

This is the work out we did last Sunday. We get together every Sunday morning and spend  a couple of hours visiting the “Pain cave”.  In this three hour workout you will get an all around leg numbing experience that will eventually leap frog your ability to the next level.  This is a workout right out of the twisted yet very experienced mind of Tommy Behan II (Deuce), co-owner and operator of Northern Michigan’s premier training facilities, Petoskey Health and Fitness and Bay Tennis and Fitness in Harbor Springs, Michigan. Bay Tennis and Fitness was awarded the prestigious award of “Gym of the month” by Bodybuilding.com.

Be sure not to jump right into this workout if you haven’t been on a regular training program. This could down right kill you.  Also please make sure to seek the advise of a physician before engaging in any work outs. We are not liable for any injuries resulting from these or any workout we post. These workouts are just examples of what we have been doing and should be tailored to suit your individual needs and capabilities.

Now that the legal mumbo jumbo is out of the way click on the Twisted Stone logo below to check it out!!!!

Please leave a comment after you get a chance to try the workout.

Again, please make sure that you aren’t trying this workout as our first training set. This is an advanced training routine.

****L/T in the training is lactate threshold. Everything else should be fairly self explanatory.

CLICK HERE TO DOWNLOAD PDF FILE

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Grocery stores are designed to work against us. They are loaded with food that looks amazing and healthy. It’s like walking into an Apple store and thinking you need one of everything, not knowing how you survived before the new iPhone and iPad (which are very cool by the way). Pretend the grocery store is a track and stay on the outside lanes, don’t go in the middle! You will find fruit, veggies, deli, and just about everything you need on the outside aisles. Once you venture down the lanes, boxes of packaged “food” will jump into your cart. I love cheddar Goldfish, Cheeze-Its, and Oreos as much as anyone. I have realized that if I buy a box, normally I’ll empty it with 12 hours single-handedly. Instead of buying the normal snacks, grab some apples, carrots, bananas, Nutella, or yogurt… and start changing your habits.

There are a ton of boxed dinners that aren’t that bad for you but wouldn’t it be more fun to make it yourself? Cooking teaches you about food and you will learn what you really enjoy. Tons of good recipes are on-line and we will start sharing some of our favorites on Twisted Stone.

The basic principle is to buy REAL food, mix it together, and eat a great meal. Learn where food comes from. Cut down on eating meat. I’m not trying to turn you into a vegetarian, just be aware of where the meat came from. If it’s from a local farm up the road, perfect. If it’s from a enormous stockyard in Oklahoma, skip it. Our bodies are pretty damn amazing but they are not made to process 90% of the food that is sold in most grocery stores. Next time you’re eating, think about the ingredients, how many there are, and if you honestly think it sounds like something we should have. Pepsi and Coke will take the rust off a nail in 24 hours! Water will not do that.

Nutrition should never be an extreme endeavor. There are way too many diets are out there, the Caveman Diet, South Beach, Low-Carb…  All you have to do is eat food you can trace the roots of and your life will change for the better. Drink more water, clean up the food, and finish the night with a great beer or glass of wine.

Have fun with your food. Cook with your roomates, friends, wives, husbands, or whoever is around, and notice the changes.

Not very long ago I thought that mountain biking was just a sport that was for the elite riders, and the expert riders of the world. Turns out, there are many,many more of us Average Joe’s, than there are of them. Granted, the elite and expert riders still corner the market on winning the big races, but who cares. We are all out here to have fun and get in shape, so what better way then to mountain bike.

Another popular and still very inaccurate assumption is that mountain bike racing is only for the very top of the line riders.  I am here to tell you that mountain bike racing is no longer just for the super strong and multi sponsored rider.  Competitive mountain bike racing is run and usually organized by everyday riders just like you and I who are extremely passionate about the sport.  No longer do you have to fear registering for a mountain bike race and taking to the trails and racing right along side the elite riders in the sport.  Turns out everyone can race.  Regardless of age, gender and or ability you too can enter to race in a full scale mountain bike race. Hey, if I can do it, you can do it.

Most mountain bike races are divided into specific categories, ranging from amateur to pro/elite. So even if you are just starting off and you just want to race to either test your skills or ride with different people, or you’ve been riding for years and you are ready to take it to the next level, I guarantee that there is a race out there for you.  Racing has been a great way for me to see where I need to improve my riding and a great way to meet great people who just love the sport. Most races are filled with like minded people just like you who just love to mountain bike. Plus there is usually a big party following the race which a great way to wind down and drink some beer.

Many of the best mountain bike race for beginners are organized by local community riding groups. These are the best places to start if you are new to the sport. Usually these races aren’t big enough to draw the big names in the sport, but they are certainly big enough to challenge you to every fiber of your being. Most of the riders in these smaller races are friends of yours and members of local riding groups who you may have ridden with before. This is a great opportunity to strut your stuff and show them what you got hiding under the hood.  Racing is a lot of fun but it’s also a lot different than riding on the trails with your pals.  When you’re racing, whether you like it or not, it’s every man or woman for themselves.  You’re obviously going to be cordial as always and help people out if they are hurt or need assistance, but you’re also going to ride harder and faster than you ever have before.  That’s just the nature of the beast.

Mountain bike races range in participants as well as in distances. Some races offer different courses for different levels of riders. Some offer shorter races for beginners and longer races for the more experienced riders.  Mountain bike races also range in the number of racers that register for the race.  Depending on the size of the race and the amount of press that it gets, a race can range from 50 racers to 5,000 racers of all ages and abilities.  My last race of the season last year had well over 4,000 racers and it was an awesome experience.

Your local bike shops should have the information you will need in order to find races in your area.  If they don’t, make sure that they start. They are the embassy of your mountain biking community and they need to provide you with all the information you need to get you on the trails and racing.  The more information they provide you and the easier they make it for you to find races, the more you will go their shops every time you need repairs, parts and gear. It’s a win win situation if you ask me.  Anyway, Check with your local bike shops, bike websites and local riding groups to find if and when there are race events nearby. If there aren’t any in your immediate area, don’t be afraid to travel a little.  I’ve driven up to 6 hours each way for a race and believe me they are well worth it.  Next season I will be traveling a lot more.  That’s what weekends are for right?

So why is racing such an important part of your mountain biking experience?  Well first of all, it’s fun as all hell.  Once you get out there you’ll know exactly what I mean.  It is the most fun you can have while at the same time being in as much pain as you can handle at one time.  I don’t say that to try to scare you, I’m just saying that this is the reason why we do this, isn’t it?  If you’re not riding hard enough what’s the point.  I mean you can go as hard as you want or as hard as you don’t want, bottomline is once you’re out there, you are a completely different animal.  Even though you may not win, you don’t care. You just want to ride hard.  Have fun though.  You can have fun and ride hard. I know you can. You’ll be surprised at what you have hiding out in storage when it comes to riding hard.  Mountain bike racing is one way to find that little part of you that you can’t find sitting behind a desk or laying a new roof.  We are competitive beasts by nature and mountain bike racing is our jungle. Go nuts!! This is the place to do it.  Mountain bike racing, as a whole, makes a much better rider.  Why are the best riders always racing? Well figure it out. Racing makes you a better rider through and through. Each and every race improves your skills by leaps and bounds. I really started to see an improvement in my riding once I started racing. Not only that, but I wanted to get better and get better fast so I would do better at my next race. My rides got longer and my training got harder, while of course still having the time of my life. Racing gives you a goal, which drives you to perform better on your casual rides and take notice of the things you need to work on.  Mountain bike racing also increases your reaction times to typical obstacles that you encounter on your rides. Every curve, switchback, drop, climb, rock garden or log that you have to jump becomes second nature once you start conquering them at top speeds during your race.  As a side benefit you tend to eat much healthier and prepare a lot better when you know a race is eminent.

So how much should expect to pay for a mountain bike race?  Well, assuming you have all the right gear and it’s all in proper working condition, your investment in a race shouldn’t put you out too far.  My first investment before racing would be to get a full maintenance work up and tune up on your mountain bike.  The last thing you need is to have a mechanical melt down on the course.  Not only is it dangerous, but many times could mean the end of your race.  That should cost you about $100.00 to about $150.00.  That seems like a lot, but you should be doing that at the beginning of each riding season anyway just a safety precaution and to keep your bike working properly.  Barring any travel costs and hotel expenses, the typical race entry fee is going to run you about $25.00 to about $75.00.  That fee usually includes a t-shirt or some other race paraphernalia.  That fee also goes towards prizes and gift certificates for the winners of the race.  Hopefully that’s you. Speaking of prizes, awards are usually given in all categories of enrollment.  Most likely the longer races and the more elite riders get the cash payouts, but if you do well in your category you may get a prize as well. But, who needs a prize when you just gave it your all and left it all on the course.  It’s about you and the trail. Mano y mano.  It’s not about the prizes for me, it’s about meeting the challenge and crushing it.  Oh yeah, having fun is in there somewhere too.

As far as rules of the races are concerned, each race will typically have it’s own set of rues and guidelines.  Most common trail courtesies apply on the race course, but there may be some additional rules as well.  Most 12 hour and 24 hour races have specific rules regarding teams and equipment use, so be sure to check with the race administration as to not default before your race even gets going.  Most races require that you be self supportive or supply your own food, water and maintenance. Here are some common courtesy consideration you should keep in mind while racing: First, do not mess with other riders. Do not block. Do not draft (riding directly behind another rider and use him as shield block the air). Do not endanger another rider. The aim of the race is fun and camaraderie so do not spoil it by kicking someone else’s bike or throwing an empty water-bottle to other competitors.  Basically just have fun and be a good sport.

What to prepare?

Be physically fit. Get stronger. Ride more often. Run the course at least once before the race to familiarize the terrain. Register in advance. Pack everything you need a night before and get ready to bring the pain.  Come rain or shine, you’re ready to race and once you’re in the zone, forget about it… ( you have to say that like you’re on the Jersey Shore cast) “Forget about it..

Races usually start fairly early, so make sure to wake up early enough to get a good healthy breakfast in and arrive an hour or more early, in case there are specific instructions for the starting line. You should have a schedule for when and where your start is from when you registered. Registering the day of the race is allowed at most races, but not recommended, you end up behind the eight ball and have to rush around to make your start.  Get a good nights sleep, check your bike and gear the night before the race and get ready to have the time of your life.  We will discuss proper diet and eating habits you should consider the week before the race in a later post, but for now get it through your head that racing is not for the elite. Racing is for all of us and you deserve the chance to try it at least once.  After that you’re hooked anyway so you will keep on doing it.

After the race, I advise sticking around and joining the other riders and racers and hashing it up abut the race. Have a beer, mingle and cheer the late finishers on.  You should also check out the award ceremonies and if you’re not on the podium, you should envision yourself on the next one.  Before long you will be on it.

Race on, have fun and tear it up.  Welcome to the racing addiction.

For the last couple of months we have been working on some pretty heavy-duty training plans to get us going throughout the winter and have us ready to go earlier than ever for next season.  This week we will be covering some terms that may be new to you, but are very important if you want to get the most effect from your efforts on the bike. Granted this time of year isn’t always ideal to ride outdoors, but these training sessions we will be adding in the next couple of weeks are as equally effective indoors as they would be outdoors.

This next part will explain the 4 components of fitness to give you a solid understanding of the different systems we will train throughout the year. The components are aerobic capacity, lactate threshold (LT), aerobic threshold, and economy. When all of these are trained efficiently, your riding will continue to become faster and stronger. This week we will cover the basics of training and different energy zones. As we progress, we will begin introducing new terms and training plans that focus on specific energy systems.

Aerobic Capacity:

Aerobic Capacity is a measure of the amount of oxygen your body can consume during exercise. This is also referred to as VO2 Max, the maximal volume of oxygen your body can process to produce movement. It is largely determined by genetics, but through proper training it can be improved. It generally takes a well conditioned athlete 6-8 weeks of consistent training to improve their Aerobic Capacity. **According to wikipedia (http://en.wikipedia.org/wiki/VO2_max) “accurately measuring VO2 max involves a physical effort sufficient in duration and intensity to fully tax the aerobic energy system. In general clinical and athletic testing, this usually involves a graded exercise test (either on a treadmill or on a cycle ergometer) in which exercise intensity is progressively increased while measuring ventilation and oxygen and carbon dioxide concentration of the inhaled and exhaled air. VO2 max is reached when oxygen consumption remains at steady state despite an increase in workload.”**

Lactate Threshold:

A riders VO2 Max is not a good stand-alone test of ability. The real test is how high your VO2 Max can be held over a long period of time. This high value is a reflection of your LT or Lactate Threshold. This is a very important and highly trainable intensity level. Many of the workouts we do throughout the year will focus on raising your LT. A rider’s ability to go longer near and above LT will often determine who wins the race. Your metabolism makes a big switch at this level. Your body will switch from a dependency on fat and oxygen to produce energy to a dependency on glycogen (storage form of carbohydrates) to produce energy.

Aerobic Threshold:

Aerobic Threshold occurs at a lower intensity level then LT but is equally critical to your racing performance. This level is comfortable and can be sustained for long periods of time. Aerobic Threshold will be a key component of base building workouts early in the year and is highly trainable. The more comfortable you are at higher speeds, the better your races will turn out. You will have more energy for climbs, attacks, and sprints when the time comes. During the base building phase, which is in the beginning several weeks of your training, the majority of time should be spent working on Aerobic Threshold.

Economy:

Economy on a bike is basically being very efficient in oxygen consumption, handling, pedal stroke, and position. A better conditioned rider will use less oxygen at a given pace than a beginning rider. All aspects of economy are very trainable. Climbing with a relaxed upper body, descending well, bike fit, cornering, and technical skills on a mountain bike all combined will win or lose races. You will become more efficient with time spent on the bike working on skills necessary in racing.

Considering all four of these components of fitness will increase your productivity of each and every training session you are involved in.  Concentrating on only one doesn’t have the same effect as working on all four systems, due to the close relation of each one to the other.

We will continue to update you with more info and training plans as we progress through the training season. Training should be fun but it should also have a purpose! Make sure you are getting the most out of each session.

-Will

**Information noted was gathered from Wikipedia.org http://en.wikipedia.org/wiki/VO2_max

***Special Thanks to J. Friel for his contributions to this article.

Secondly, I would like to wish you all “Happy Holidays”.  I celebrate Christmas with my family and friends so I may let a Merry Christmas slip out on occasion. Nothing wrong with that, right? So, Happy Holidays and Merry Christmas to all. It’s looking like snow for us on Christmas and that’s always a great experience, except of course if you had to travel in it.  Plan ahead, leave 2 minutes early and get to the airport on time.  Talk about FREE content. That advise is priceless and you didn’t have to pay a dime for it. Call it my Holiday gift to you. Now you won’t be late for dinner.

We have been working on a few other really great pieces of fresh content for the site for the last few months. Yes, even better than that last bit I just shared with you. We would like to post them on our site, but we were thinking about promoting a membership site instead.  Of course all of the content would be free to start and once you’re in you’re in, but we would like to eventually have a premium area on our site as well.  For now we are looking to add some training videos, diet plans, race and gear reports and maybe a forum for members to communicate with each other about there own stuff. I know there are sites like this already, but we are going to try to do some different stuff.  I’m not sure what that is yet, but that’s our plan.  Anyway, the reason for all of this babble is to find out what you guys think we should be putting in the members area.  If you have any ideas of what would make for good content, we would love to hear it.  We have a lot of great stuff coming up, but we would also like to know what you want to see, hear or read about. You will know as soon as I know when this membership thing happens. I will post it somewhere, I’m sure.  When it does happen though, you should probably try to get in while it’s all free.  It could be free forever, but who knows. Stranger things have happened.

Below is a small form to fill out if you have any ideas for the site or just want to say hello. Keep it clean, you never know who’s reading these emails.  By filling out the form below, you become an automatic member whenever we go live.  Once you’re in you’re in.  Free for life.  If you don’t have any ideas but just want to be kept in the loop and become an early member, you can fill out the form below as well, just to say hello.  By filling out the form below you would be helping us out tremendously.  I know, I’m always asking for favors, but this is the last one. For now.

So help us out, let us know what you would like to see, hear or read about and we will try to do just that. Remember, this is about mountain biking, any type of mountain biking.  XC, DH, Tandem, Freeride, Endurance, Extreme, you get the point. Anything and everything that has to do with Mountain Biking and all things mountain biking. Plus some great cross-training fun stuff too. Please note that we may publish your question or suggestion in our blog if we think that there are more of our members who may show some interest. We may use your first name to credit your your input.  (Your email will NEVER be published)

Thanks in advance and Happy Holidays

Uli (T. Stone)

Besides the blistering winds, the snowy trails and the overall crumby weather, the most difficult aspect of mountain biking in the winter is deciding what kind of gear you should wear on your bike ride. The problem is that you’ll typically start out cold then after a few minutes of pedaling you warm up fairly quickly and break a sweat. Then, when you travel downhill, the combination of the wet skin and the windchill make you second guess your decision of trying to go for a ride in the winter. The best way to avoid this scenario is to layer using the 3 layer system. Believe it or not, overheating on a winter ride while at the same time concerning yourself with frostbite, is not an unlikely scenario.

While I was in the Marine Corps, I spent quit a bit of time training in cold weather conditions. I spent time training in the Sierra Nevada’s in Northern California and also did a pump in Norway on a cold weather operation training with the Norwegian Army. While I was in Norway, I was part of a seven man scout ski recon team where we were required to survive on our own with no logistical support from command. There were nights where we had to sleep in snow caves and ski throughout the night just to meet our mission’s objectives. Our responsibilities as the advanced scout ski team entailed securing landing zones for the invading units and establishing communication posts for the advancing Marines. My training there taught me that without the right gear you die. I know that sounds a bit harsh and dramatic, but it’s a lesson you definitely don’t want to forget. Now obviously some of the conditions we trained for are not appropriate for mountain biking, but most of these tips will definitely still apply. We did a lot of cold weather survival training and cross country skiing so our gear, our food and our weapons were among the the more important items on our equipment lists. While in Norway I learned a few valuable lessons that saved my life in several situations. One of which was to stay hydrated. That may seem like a simple thing, but in cold weather environments, reminding yourself to stay hydrated is far more difficult than if you were in a warmer climate. For most of our time in cold weather we would have to boil snow to get water so we didn’t have to carry to much at a time. On a side note, it takes a lot of snow to make just a little bit of water, just an FYI. The challenge with staying hydrated in cold weather is that when you are in cold weather, you don’t feel like your thirsty like you do when you’re in warm weather, so you have to force yourself to drink regularly. So your first tip is to be sure to bring sufficient amounts of water with you and either keep your water close to your body or shake it occasionally to keep it from freezing.

Another valuable lessons learned, as I mentioned earlier, is the 3 piece layering system. As the name implies it’s a system of layering your clothing to allow for the most effective use of each layer. The 3 layers consist of a vapor barrier layer, an insulating layer and an outer protective layer. Now, this may seem like a lot of clothing but each layer serves a very specific purpose to keep your body dry, warm and shielded from the elements and also allows you to take layers off and and put layers on without too much hassle.

The vapor barrier layer is the layer closest to your skin and serves as a moisture whisking layer that keeps your skin dry, warm and comfortable. The thin fibers in this layer don’t absorb the moisture but instead allow the moisture to evaporate into the air. This protects you from getting cold or chilled as you sweat in cold weather. Polypropylene and different forms of poly material are the standard materials used for this layer, utilizing its lightweight properties and allowing for other layers to comfortably be applied on top of it without getting too bulky.

The Insulating layer serves as the warmth stabilizer in the 3 layer clothing system. This layer maintains the bodies natural warmth and moderates it from escaping out into the elements. This layer is also made of lightweight materials and micro fibers that retain warmth. A micro fleece material works extremely well in this instance. Using a thinner material in this applications works better because in the case of this layer getting wet, it will dry a lot faster. Remember that moisture is your biggest opponent in cold weather conditions and should be avoided at all costs. Again, this layer should have mainly warmth retention properties without hindering your movement or constricting your circulation. Maintaining steady blood flow to all of your extremities is extremely important to avoid frostbite.

Finally the third and the outermost layer in this system is the protective layer. As the name dictates this layer provides protection from the harshness of the elements. The protective layer needs to be wind resistant, water repellent, and breathable. Moving air is the biggest cause for losing body heat and by having good protective layer you’ll be able to vent perspiration while also protecting yourself from windchill. Most protective layers offer venting pockets or zippers, primarily under the arms to allow for air flow. This allows some of the moisture being produced to be evaporated and at the same time countering any overheating. Many outer shells for mountain biking have reflective logos or designs so you can be seen if you run out of daylight and have to hit the roads. You should choose pants and a jacket based on their durability and of course price as these types of clothing can get very expensive. The outer protective layer also is the most fashionable of all the layers due to its high visibility, so you should be able to find something to fit your style and budget. Me, I just run black on black on black. That’s how I roll.

Each of these layers all serve there own purpose and can be used independent of each other. However, in colder climates, utilizing this system as a whole will work much more efficiently. If you feel too warm take something off, as you cool off put it back on. Easy Peezy.

Below, you’ll find a list of additional cold weather clothing that will make winter riding less of a bone chilling experience.

Booties:

In cold temperatures, your feet are the most vulnerable part of your anatomy. Pressure from pedaling will tend to cut off the circulation to your toes, which can put you at a risk of frostbite. In cold conditions, neoprene booties are a must have. They will zip over your shoes and even have a pattern in the sole where you can cut out a piece for cleats.

Gloves:

There are several manufacturers that make “lobster gloves”, a hybrid glove that separates your index finger and thumb from the rest of your hand. These gloves are warmer than regular gloves, and the distinct index finger will allow you to operate your shifting and brake levers. At minimum you should wear full fingered gloves. The combination of wind chill and moisture have a way of attracting frostbite. You should also carry a pair of lightweight glove liners with you, so if you have to stop to take care of a problem, the liners will protect your hands from the cold while making repairs or getting yourself out of a jamb.

Glasses:

Glasses that wraparound and provide maximum protection from the wind are best to wear in the winter. You can protect yourself from debris, as well as the cold. Also consider snow blindness, which is a condition developed from overexposure to the sun and snow, when choosing your eyewear. UV protected and polarized lenses will cost a bit more, but are critical if you think you will be out in the sun for an extended period of time.

Socks:

You should wear warm socks that aren’t too heavy. A sock that is overly heavy will make your shoes tight, cut off circulation, and make your feet colder than they already are. You should try lightweight silk ski socks, as they will keep your feet warm without bulk. Most cycling companies offer this same ski sock for riders, but if you ski, just use your ski socks.

Helmet and liners:

Your head is very important, as you lose 50% of your body heat through your head. A helmet is designed to keep you cool and protected in the summer, not warm in the winter. A lightweight fleece liner inside your helmet will keep your head and ears warm during winter riding.

Some mountain bike riders are fair weather weekend warriors, which is fine, but others are hardcore riders who can’t stand to be off their bikes for an entire season. For those of you who just have to get out in the fresh air during the winter season, I wish you luck and please don’t underestimate the power of good gear and layers. Like I said before sweat is your enemy and staying dry and comfortable can save your life.

If you would like to see some great winter gear at great discounts please visit      http://www.twistedstone.com/wintergear
If you need it, they’ll have it.