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.

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.

Much like traditional cycling, endurance and stamina are a must for a great mountain biker.  It will also take ambition and drive in order to conquer the rigorous terrain that you’ll encounter while mountain biking.  Like all other sports, it will take time and practice to master these fundamental skills required for mountain biking.  Those just beginning will have to get past the bumps and bruises from falling off the bike from time to time, but that’s just part of the game. Just the other day I was riding a short downhill section and my forks cracked.  That’s right. Brand new bike and my forks cracked. I went down pretty hard, but it just goes to show how quickly things can go badly while you’re back in the middle of the woods. Needless to say, I had a slow 8 mile walk  just to get back to my truck.

Like I stated earlier, it can take years to to try to master the fundamental skills required to be an avid mountain biker. There’s climbing, descending, avoiding obstacles, gear manipulation, braking and most of all safety, just to name a few. For example most mountain bikers dread the climbing aspect of the sport, present company included. Unfortunately you typically have to go up to get down.  Climbing is an art form. Body weight and balance are major factors in climbing among other things.  If you don’t practice and learn how to climb you are going to have a miserable time and probably throw your bike down the basement stairs and never look back.  Although climbing is probably the hardest part of the sport, there is a correct way and an incorrect way to do it.  What gears should you use? How do you  properly use rhythm and momentum to get you over the top, while remembering to breath? How do I keep from having to get off of my bike and walk? These are just a few questions that you may ask yourself while you are climbing even the smallest of rocky slopes.

So what should you do to practice all of these difficult skills? Well, for starters, you should probably make sure your bike is in good working order before you get out for a ride. If you’re not familiar with the inner workings of your bike, I suggest taking it down to your local bike shop and having them take a look at it. This will probably cost you about $75.00, but it is certainly worth it.  Safety first right?

Once you decide your bike is safe to ride, I recommend taking it out for a casual spin and familiarize yourself with all of the nooks and crannies of the bike like gear shifting ,brakes and pedals. Making sure you have all of your safety equipment in order such as helmet and gloves, I think it’s time to head into an approved mountain bike area and see where you need improvements.

I would start with some pretty basic flat land riding first to get used to the loose dirt and the rocky conditions, then maybe head towards a hill or two and see where you stand as far a climbing. Try to take it easy at first. I know you will want to hit it pretty hard, but the more care you take in doing things correctly, the safer and more comfortable you will feel later down the road.  Falling is part of the sport so don’t get discouraged if you dump the bike every once in a while.  I do it all the time.

Once you get a little more comfortable on the flats, maybe you should think about taking some downhill runs. Again, you’ll probably have to climb some to get there so this is a good opportunity to practice your climbing.  Don’t be afraid to walk the bike up the slope if you need to.  We’re just practicing for now, so no worries.

Don’t overdo it on your first time out, but make sure you get a good feel for all the aspects of mountain biking. Before you know it you’ll be hooked just like the millions of the elite mountain bikers out there. The more you do it the better you will get so don’t worry if you don’t pick it up right away. Also don’t forget that this sport isn’t easy and it certainly isn’t for everyone. It’s as hard as it gets, but it’s also completely rewarding.

If you would like a little more comprehensive mountain bike training to get you off on the right wheel click here

T.Stone