Cyclocross 101, Warmups, Skills, Getting over a Crash

Today we discuss your questions about Cyclocross, cyclings fall/winter discipline.

We discuss:
– what is cyclocross
– Warming up and course preview
– what is skill practice for cyclocross
– dealing with double race weekends
– some easy tips/tricks and hacks to make your weekend and riding better

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TOPICS AND LINKS FROM TODAYS SHOW:

Best warmup for a 45- minute race?
  •  rehearse in your workouts!
  • depends on weather, your expo setup and pre-ride windows/needs
How to approach course previewing?
  •   Think about the demands of race day in your workouts!
  • Typical pre-ride then change/clean and then ride the trainer for specific warmup 15-30min w. 3-5 x 45sec (or your preferred wu!)
  • check out online video/photo/preview / social media of course setup
What to do in skills session? I know remount/dismount, but what else is worth it?
Do you need a post-race cool down?
  •  somewhat subjective if HIGH exertion/breathing rate/emotion/arousal then likely good to spin down for 5-10 min
  • if racing the next day spin down for a while.
  • Generally, avoid abrupt changes like sprint finish to driving home for hours sitting in car!
If you’ve had a bad crash recently, what are some tips to getting over the hump mentally?
  •  concussion protocol might be nice way to think of return to sport generally
  • slow first, get in successful rides wanting more
Racing double days—how to manage? (during weekend + in training)
  •  consider why racing twice in a day
  • consider why racing double weekend – cleanup , downtime, when can be recovered/train n ext (when are important events)
  • cooldown, fuel pre/post and later again meal, bike cleanup at venue if possible (esp. if in a condo or hotel)
Molly’s cheap gear hacks: weed sprayer + latex gloves are key! https://theoutdooredit.com/6-pieces-of-cheap-cyclocross-gear-you-need-this-season/
Trek Cyclocross world cup
– Connect with Molly there ( mollyjhurford on twitter and instagram) or ask around the Wide Angle Podium Tent in the Trek Expo area.
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Coaching, Altitude, Power:Weight w. Dean Golich [Best Of]

Today is a ‘best of the podcast’ episode. We are re-posting (With some audio enhancements and no ads) this great episode with renowned coach Dean Golich. We hope you enjoy listening again or for the first time.

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TOPICS AND LINKS FROM TODAYS SHOW:

1)  Education / Certifications / What do Different 
University of colarado
-> David Martin
-> worked with Usa cycling
Manage GT MTB 1990-2000
– Allison Dunlap world champ on sept 11 LINK TO STORY
Has been with CTS – 20 years
2) Olympics , tell us about that experience
-> USA road and MTB — Katerina Nash and Mara Abott
B) Any trends you noticed ? Cycling advanced, insecure or. Changing ( do what works ) 
– coach role around race – making too many changes too close to race !
– athlete confidence close to race
C) Surprised by a certain athlete or group of athletes as far as their ability/fitness/training techniques ? (i.e. Cupping!)
= Tim caufield – frauds
= basics are the key, confidence in the preparation
3) How do you handle the discussion of weight loss, body-composition and power:weight with athletes ? 
  – balanced diet
– Focus on getting more power
– support development
– Get help from nutritionist / psychologist if not making progress.
4) What makes an athlete last longer in a sport ? 
– resilience
– quote “why do we worry about being happy when stressed shape us”
– philosophy — changes???
– don’t rush thru stages / ‘get thru’ / not define you
5) Have you had athletes switch sports and succeed or find enjoyment in another ? 
   -> I.e Rebecca Rusch just did an interesting challenge after years of endurance mountain biking.
  * RR Kilimanjaro – dean helped with Kilimanjaro, prep for Altitude, simulate altitude demands of challenge , pacing off  off 78 percent spo2 which she felt
B) Basics altitude – watts not a perfect number 
   – link to dean altitude video https://www.youtube.com/watch?v=vxOKZAJLugo
   – big tip = show up night before and really focus on pacing – 14 days to accumulate ideal
 – Rebecca Rusch – Why You need a coach 
-> before switch sports make sure there is a conclusion (fail of success )
-> katarina skiing before coming to cycling
6) How does the training for motocross differ from a mountain bikers ? What does a week look like during ‘off-season’ ?
– Motorcross – specificity + where fit race efforts and supplement strength / cross-train
 – heat training
B) nascar – heat training for fireproof in hot car
– using heat and altitude for altitude performance *some help if hot ?)
8) Quantify Training
– Trimps vs. TSS
  – How is it different than TSS ?
 – link to what is TSS **********
  – Performance Modeling Video with Dean – https://www.youtube.com/watch?v=vYNBSCPLXF8
  – Coggan –
  – hrTSS valid – adds to data pool

Hydration, Pivoting with Injury, Picking up new sports – Andy Blow

Andy Blow is a true consummate athlete having learned, competed and trained for football (soccer), triathlons, kayaking and along the way earned a degree, founded a business and raised a healthy family.
Please consider supporting it by:
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TOPICS AND LINKS FROM TODAYS SHOW:

Athletic BIO and Choosing School based on sport

  • SOCCER, Football, not destined for greatness, did some xc-running,
  • PROFESSIONAL BIO: U of Bath was Triathalon Focus

Partner/ Pairs Racing

  • as a thing to do to spice up the sport after done with ‘serious’ racing = Adventure racing, pairs ultra run, stage-mtb racing.
  • working together, being stronger, mixing skills etc.
  • Unique bond with people going through adversity

FAMILY

  • He juggles married life with two children, works and continuing to train at a very decent level.
  • Training is low on the hierarchy of family/work. 4-5 hrs in general – swim 2-3x a week, run 3-4x a week
  • Quality over Quantity, simply due to confines
  • 2hr runs occasionally when have time
  • Goal swim runs are 4-8 hours –> good enough to get around
  • Train in the morning almost always to preserve night time routine = SLeep prioritized overtraining

CRAMPS

  • Andy struggled much of his  career
  • The doctor noticed he sweat a lot and heavy sweat rate. Did a sweat test and sweat composition was very high
  • Salt likely involved in many cramps, not always an electrolyte issue but good evidence that sodium/electrolyte can often help.

Is there a downside to sodium?

PICKING up sports quickly

  • Kayak, find friends to help, use injury to guide new sports learning
  • using a block-based, or getting obsessed with a new skill.
  • Don’t just dabble but go all in for a constrained amount of time

OTILLIO SWIM/RUN

  • Andy’s main focus nowadays is Swimrun and he’s competing at the OTILLO World Swimrun Championships with another PH member of staff, James, at the beginning of September. (they finished 3rd at the OTILLO Swimrun Scilly Isles event last month!).
  • generally a duo/pairs race- can help to be tethered (can help with warmth)
  • Tips for Swim in cold water- Now the ‘kit’ is much better, better running form and thicker for warmth in key places.
  • Can wear a neoprene vest and a headband,

Fueling for Track, donut rides, charity rides + hydration

Today we discuss nutrition for a host of different events ranging from multi-day track events, multi-day charity events and ‘donut’ rides that push riders to go fast while also consuming a lot of food (or food quickly!). Hydration importance and strategies.
Please consider supporting it by:
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TOPICS AND LINKS FROM TODAYS SHOW:

R. Asks about multi-day/event fueling 

“How should one recommend figuring out nutrition, and ideas to try, for long multi-day, multi-event competitions like track Nationals?”
Lots of athletes go into these important events where they want to perform well, just winging it. Unfortunately, there are not many opportunities to experiment with the format (maybe twice a year), where there might be 5 or 8 hard races over 2.5 Days. They might be short, from a 250m sprint to a 20min bunch race, but they are intense and require long warmups and cooldowns.

A. Asks about Donut Rides

I’m entered in the Donut Derby race in a couple weeks. It’s a 36-mile race with stops at 12 & 24 miles, where you get a 3-minute bonus for every donut you consume. How should I go about training for this? I suppose the key is being able to wolf down a donut in less than 3 minutes.

N. Asks about fueling a long, multi-day charity ride

Riding the R2NY in 4 weeks. 800km in 5 days….it’s a ride, not a race and there will be stops for lunch and support but need suggestions for fueling when riding 160km per day. bloat appetite.

Does Hydration Matter?

 

How important is proper hydration for athletes? How much is enough?

position stands

https://www.researchgate.net/publication/6526394_American_College_of_Sports_Medicine_position_stand_Exercise_and_Fluid_Replacement

https://jissn.biomedcentral.com/articles/10.1186/s12970-018-0242-y

. The American College of Sports Medicine (ACSM) recommendations for sodium levels (340 mg) represent the amount of sodium in less than 1/8 teaspoon of salt and recommended guidelines for sodium ingestion during exercise (300–600 mg per hour or 1.7–2.9 g of salt during a prolonged exercise bout) [158,159,160,161].

 Exercise performance can be significantly impaired when 2% or more of body weight is lost through sweat (i.e., a 1.4 kg body weight loss from a 70-kg athlete). When one considers that average sweat rates are reported to be 0.5–2.0 L/hour during exercise and training [128162], performance losses due to water loss can occur after just 60–90 min of exercise. Further, weight loss of more than 4% of body weight during exercise may lead to heat illness, heat exhaustion, heat stroke, and possibly death [128]. For this reason, it is critical that athletes adopt a mind set to prevent dehydration first by promoting optimal levels of pre-exercise hydration. Throughout the day and without any consideration of when exercise is occurring, a key goal is for an athlete to drink enough fluids to maintain their body weight. Next, athletes can promote optimal pre-exercise hydration by ingesting 500 mL of water or sports drinks the night before a competition, another 500 mL upon waking and then another 400–600 mL of cool water or sports drink 20–30 min before the onset of exercise. Once exercise commences, the athlete should strive to consume a sufficient amount of water and/or glucose-electrolyte solutions (i.e., sports drinks) during exercise to maintain hydration status. Consequently, to maintain fluid balance and prevent dehydration, athletes need to plan on ingesting 0.5 to 2 L/hour of fluid to offset weight loss. This requires frequent (every 5–15 min) ingestion of 12–16 fluid ounces of cold water or a sports drink during exercise [128163,164,165,166]. A

 

Pre-Race meals – how far out to digest?

position stand – https://jissn.biomedcentral.com/articles/10.1186/s12970-018-0242-y

and here with more info about the variation in approach (ie. try different strategies in training to optimize for you and your event!

 

Racing Multiple Disciplines with Juliet Elliot + Bonus Colorado Classic Interview

Today we compile two interviews with two amazing women. One with Juliet Elliot on Racing all sorts of bikes and one with Lucy Diaz, the COO of the Colorado Classic race, talking about this women’s only race. 
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TOPICS AND LINKS FROM TODAYS SHOW:

Colorado Classic COO, Lucy Diaz

  • August 22-25th, 2019 will see the Colorado Classic presented by VF Corporation return to the roads of Colorado. This year, however, is for the women.
  • Take the pledge: https://www.coloradoclassic.com/pledge

Juliet Elliott

  • When someone not in the industry asks what you do, how do you explain? (everyone should read your about me page, because it’s amazing. https://bikes-n-stuff.com/about-me/)

 

  • How has the digital landscape changed since you started?

 

  • First race in 2015, but you were already a pro snowboarder, then a messenger-how did it translate?

 

  • Current favorite cycling discipline

 

  • How do you stay race ready for so many different disciplines?

 

  • What does a week home training look like? Strength (crossfit) core yoga walking

 

  • tips for: fixie -gravel -bikepacking -cx -MTB -road -dirt jumping, multi-way events

 

  • Nutrition practices

 

  • Tips for traveling to events and being race ready? Best travel accessories?

 

  • Any daily rituals you’ve stuck with for a long time? (In the Bicycling mag cover story, it opens with you sitting down once a week wiht a weekly planner—do you still do that?)

 

  • How has becoming a parent changed training ?

 

  • Your partner is also a cyclist—how have you balanced your training racing and goals with his?

 

Retirement, Zones, Weight Loss, Running while Riding

Peter and Molly discuss your questions today:
– What to do when you stop competing!? Imposter Syndrome etc.
– What are my HR Zones, how to set, race maximum vs. training max?
– weight loss – loose 5 lbs?
– How to run and ride at the same time?
Please consider supporting it by:
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TOPICS AND LINKS FROM TODAYS SHOW:

1-I was wondering if perhaps you could in the future bring up the subject of quitting the competition and dealing with that?  body image, FOMO, imposter syndrome, etc for people that have to stop competitive sports in general.

2-Anybody who is a runner also juggles running with cycling? How do you know which days to ride and when it’s okay to be running?

3- HR ZONES

Is there a difference between racing maximum heart rate and training maximum heart rate.  I know the adrenaline during the race can play a role, just not sure how much. While out riding, I don’t reach the maximum heart rate I see some times during a race. So the question is, which maximum HR should I go by when training?

4- WEIGHT LOSS

As for my weight, currently I’m at 160 lbs and for next season I would like to be at a hydrated weight of 155 lbs (or less).

 – assess time line and what you have to loose and why 5lbs (vs. gain muscle?)
– what will you change in your day to day for nutrition and exercise/movement/habits (think small over time!)
– find things you enjoy that make for better habits!

RANGE – Being A Generalist – David Epstein

Author David Epstein joins us to talk about being a generalist. Someone who has a variety of experiences in athletics, school or areas of life that allow them to make connections that a specialist may not make. As a Consummate Athlete listener, you should be very excited about this topic and David’s Book – Range –
range david epstein
Please consider supporting it by:
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TOPICS AND LINKS FROM TODAYS SHOW:

  • David’s Athletic Background

  • Sport specialization- 

 

  • Sampling jobs like dating

 

  • Fun Friday’s / sampling Saturday’s and Monday Notes

 

  • Sport centers/teams/coaches where best athletes seem to cluster … is it in the water? 
  • Dropping tools analogy “It is the very unwillingness of people to drop their tools that turns some of these dramas into tragedies.”

  • In the book a quote from Oliver Smithies = “Take your skills and apply them to a new problem, or take your problem and try completely new skills
  • advice from book – “So, about that one sentence of advice: Don’t feel behind.””Compare yourself to yourself yesterday, not to younger people who aren’t you. Everyone progresses at a different rate, so don’t let anyone else make you feel behind. You probably don’t even know where exactly you’re going, so feeling behind doesn’t help.”
  • On enthusasium when attending something, getting coaching = “You have to carry a big basket to bring something home.”
  • On getting Old
  • What advice would you give a masters aged athlete trying to stay competitive?

  • On Reading Research

Trail Running, Camping & Cooking – Morgan Sjogren

Morgan Sjogren talks to Molly about Trail Running, Camping, Cooking while camping and … Living Outlandish.
Morgan Sjogren on Trail Running, Camp Cooking + Living Outlandish
Please consider supporting it by:
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TOPICS AND LINKS FROM TODAYS SHOW:

  • When people ask what you do, how do you describe it?

  • What inspired writing Outlandish? Have to ask, how did the writing process look from the road?

  • A lot of people have the urge to do what you’re doing but can’t make the leap: how did you get going?

  • Why trails from track?

  • Trail and distance running tips?

  • What gear comes on every trip? How did you pare down to just what fit in the jeep?

  • I love your lists of backpacking and car camping tools—what are 5 tools you would never travel without?

  • A lot of the recipes in the book are perfect for super-active days, and it’s actually really refreshing to see a cookbook that isn’t vegan or paleo or ultra-clean… but what does a normal day of eating look like for you?

  • Out of every story you wrote about in the book, which was the most fun to relive?

  • Best and worst parts of living out of the jeep?

  • Your photos are gorgeous, and I know some are from a photog, but any great photo tips for the rest of us?

Time-Limited Cx Training, Healthy Veg, routines, getting old

Today we discuss: 
 – Stand-up desks and recovery
– Training for cyclocross with limited time
– sticking to routines – any tricks?
– healthy eating while vegetarian?
– Aging Athletes – strategies and changes needed?
Training for CX, Sticking to Routines + Healthy Eating for Vegetarians
Please consider supporting it by:
a) Rate and review on your preferred app! Easy and Free! Thank You!
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TOPICS AND LINKS FROM TODAYS SHOW:

  • Michael How do standup desks affect recovery? I’m a 53 yo male CXer. I have an office job and stand until my legs get tired and then sit until my back hurts. Mon and Fri are easy days, Tue, Thu & Sat are hard days. Wed&Sun are usually endurance. WAP Subscriber BTW.
  • Alex: If i race 40 minute cross races and can get on the trainer 4 times a week but can’t get the seemingly mandatory 3 hour weekend ride in am I doomed?
  • Joe: Vegetarian and trying to eat “good”. Suggestions, pointers, steer-clear, etc. Willing to cut back on cookies and beers.
  • hanna: how do you manage to stay focused on training when first starting a full time job?
  • Jes: Any tips on getting into a consistent routine and sticking with it, i.e the morning core?

– Try Molly’s Core 

Try peter’s anwhere core http://smartathlete.ca/new-anywhere-core-video/  

-Pair habits

-Listen to Getting things done episode 

  • Steve: How do nutrition, training and recovery need to changed after the age of 50?

Athletes and Anxiety – Kathy Herzog

Kathy Herzog Psy.D.; Licensed Psychologist in Massachusetts who discusses anxiety and athletes with us on this episode.
talking athletes and anxiety with kathy herzog
Please consider supporting it by:
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TOPICS AND LINKS FROM TODAYS SHOW:

  • anxiety and athletes—how it can manifest

  • how we can recognize it early

  • how real life can impact our workout/training lives,

  • actionable steps to take when we’re feeling out of control (cognitive behavior therapy). How can we best tell a therapist what we need if we seek more help?

  • when sport / training becomes more of an escape/addiction.

A few extra notes from Katherine E. Herzog, Psy.D.; Licensed Psychologist:

1) Getting Rid of Anxiety
“One of the most common, but mis-guided things I hear from people suffering from anxiety is that they want to get rid of it. It’s an understandable reaction to something that is uncomfortable, and sometimes debilitating. However, I always counsel people that rather than trying to rid oneself of anxiety (which is pretty impossible anyway), one’s time is more fruitfully spent on accepting it (here’s that acceptance thing again). So, telling one’s self when you feel butterflies in your stomach, or other bodily sensations that herald anxiety, “this is exactly how I should feel,” or “this is going exactly the way it should.” Just as one expects to feel out of breath or have complaining legs during a demanding effort, one should meet anxiety as part of the normal course of our experiences in both training and at races or competitions.”
2) Regarding stress and anxiety-  (see Peter’s 80% is a passing Grade for more)
As we discussed, there is a lot of overlap in regards to how these feel. However, I will reiterate that stressors are usually coming to us from the outside. Just as we need to stress the body (carefully and strategically) in order to make gains in regards to fitness, successfully managing emotional stressors can cause us to be more resilient and mentally tough out on the road or the field. Over the past 5 years of doing my own training, I have come to value trying to be cognitively flexible in the face of stressors– trying to allow one’s self to take different perspectives on whatever one is bothered by. For example, I am a bit of a rigid perfectionist when it comes to carrying out each workout just as it was written, and I tend to plan ahead. So, I often will plan a particular running or riding workout for a route I have in mind days in advance…but sometimes completing a workout this way is not possible…the road is closed, my schedule had unexpected changes in it, etc. I find this sort of thing extremely stressful, and it can threaten to wreck my motivation to get any exercise at all– so I have been learning to be more flexible about this sort of thing– most of the time I get to do things as planned, but if I don’t, the world has not ended. Managing stress is often about teaching one’s self to be flexible and to be able to take radically different perspectives if needed.
3) Are you willing to Vs. Do you want to
Something we did not get to was the concept of willingness and how important this is when considering anxiety. As athletes, I think we can all agree there are lots of things we don’t necessarily want to do (I find lifting weights really dull, for instance, but know it is an important part of my training plan). A key question to ask one’s self might be “you don’t want to, but are you willing to?” Learning the difference between the desire and want to do something (it’s fun, I like it, it makes me feel good) and the willingness to do something is important in regards to managing avoidant behaviors, which are a common result of experiencing anxiety. Also, don’t confuse willingness with trying. Willingness is jumping (as high and hard as you can) with both feet and not knowing exactly where that will take you (a bit of a risk); whereas trying is much more tentative, and less scary. I will again use my own experience as an example: I find testing to be something I rather dread, but know it is important in terms of helping my coach determine my fitness and training needs. So, do I want to do testing on the bike (no), but am I willing to do it (absolutely yes). It’s good to consciously differentiate these things so that when we are confronted with parts of our lives in sport that we would rather avoid, we can manage those feelings without avoidance and with more honesty with ourselves.