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| POSTED BY: linus on 03/16/2008 | 11:49 AM |
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I have been riding for a couple of years now in Charlotte NC. Mostly XC riding. Recently (2007) I started focusing on getting faster on the trails. I got myself the Mastering Mountain Biking book and improved on my conering technique. This helped me improve my lap times. I am looking at improving on my times at Francis Beatty Park (5miles) , which I use as a bench mark. I recently also timed myself at Sherman Branch and found currently my times at Beatty for a complete lap is 36minutes. At Sherman it is 65 minutes (10miles). I am looking for advise on how to improve on my times by training efficiently. Besides riding Friday, Saturday and Sundays I ride a stationary bike during the week on a Tuesday and Wednesday. Sundays is my recovery ride. I cannot ride Thursday.
I have a heart rate monitor but not sure how to use it to train better. I have a gps unit that tracks my lap times. To be quiet honest I tried reading the Joe Friels Mountain biking book but found it complicated for a simple guy like me. Any advise in this direction will be most appreciated.
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| POSTED BY: Mickey on 03/16/2008 | 12:56 PM |
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I wouldn't claim to be the most knowledgable and the best mountain biker out there. There is by far many better riders than I am. So take this for what it's worth.
I've been riding for 17+ years. In the early days I read all kinds of stuff, tried computers, performance drinks, shaving grams with highend components. I did okay with all these and they may or may not have helped.
But over time I lost interest in keeping up with all these things... high end parts failing, spending money on gels, performance drinks and looking at my computer. They seemed to spoil the reason I was out there... to ride.
Now I try to get out and ride as much as I can. When I'm on the trail I use a push and pull stroke to build and maintain momentum. I try not to let my hub spin in coast... constantly applying a stroke even on the flats and downhill sections. I also pump my bike in corners and rolling sections to build momentum and excellerate using the terrain to my advantage. With nothing to distract me, I focus on the trail, my breathing, my momentum, my stroke and constantly think harder... push harder, set up for corner, set up for log, stay in control and hammer, push harder.
I also do a pause stroke when my legs get the burns. I'll apply a stroke to the crank, pause between strokes and then apply another stroke. This way I maintain my momentum without coasting and yet rest my legs and set up for the next climb or tough section ahead.
Surely there are better ways to train and with that said, I'd also say, I do not train... I just ride. But this really works great for me, fits my needs well and on average I think I'm knocking out Sherman in about 50 to 55 minutes. I've timed myself a few times from the parking lot and know for certain I have finished it in 48, 52 and 61 minutes.
I would like to bring on some kind of training program for myself, maybe a stationary bike to spin on when I can't get out and ride. But it's just not the same as being out in the woods. I'd also like to get a GPS so I can capture route data. But I also want to keep my rides simple.
Off topic, but I also have been using honey as a replacement to buying gels and shot blocks. It taste great, it's cheaper and gives me a burst of energy when my legs start to feel like noodles.
Let me know what you come up with, I'd like to hear more about solutions you find that work for you and see if I can apply them to what I'm doing. There's always room for improvement.
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shut up and ride
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| POSTED BY: sthrnfat on 03/18/2008 | 07:32 PM |
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One thing that I find that slows me down if I'm not thinking about it - that sounds really simple - is be sure you look up the trail. It's easy to get caught looking down at obstacles, at the root, or rut that you're about to roll over and not looking far enough up the trail to be prepared for what's coming. If you focus on the stuff that's right in front you really don't have time to react and end up over reacting and braking more than you need to.
On your next ride just try to focus on looking further up the trail, through the next turn, up towards the top of the climb, etc. You can still glance down quickly when you're rolling over something, but as soon as you clean it get your eyes right back up and scan the trail ahead. You'll pick better lines and brake less which means you can carry more speed with the same effort
I get lazy with this, especially when I'm getting tired, and can really tell that when I'm not looking up the trail it slows me down.
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| POSTED BY: Mickey on 03/18/2008 | 08:02 PM |
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Speaking of getting better, after two weeks of this flu, I think I'm starting to get over it. But I feel like I've lost my legs from laying around. I'll probably be suckin wind the first few rides, but I can't wait to get back out!
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shut up and ride
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