Coupla things here folks.
Thursday practice is CANCELLED for everybody EXCEPT for the Valley racers. It was going to be an MTB endurance ride for 24Hour racers, but there’s a high likelihood of rain this afternoon. So no mountain biking. VOS racers still have practice, we’ll be spending some time on the rollers. If you’re a 24 racer and your bike needs some work (road or mtb) or you wanna patch some tubes or something, the clubhouse will be open during it’s regular hours.
There are a lot of rumors and guesses and theories floating around the team right now about training and the best way to train, etc. I love a lively discussion as much the next guy, but when it comes to training… trust me and Ben. We come up with the training plan so that you DON’T have to speculate about what to do. The training plan is designed with a rider who comes all 5 practices/week in mind. We only expect you to be at 3 as a younger rider on the team, but know that those 5 practices are what we design the week around. Skipping practices for rest is just skipping quality training time. You’re not outsmarting the training plan, you’re just doing detriment to yourself. There are exceptions to this, but those exceptions come with a conversation with Ben and me about chronic fatigue or burnout or sickness.
Highly related to that is this concept I’ve heard from a few riders about how riding back to back days is bad for you, or “tapering into the crit on Sunday” or whatever. One of the most impactful things you can do in your training is back to back days of training. It forces your body to adapt in the best ways and will make you stronger. Period. Full stop. Hands down. No joke. The race on Sunday is a TRAINING RACE. That means that we are NOT targeting it as a major goal. If you can’t be at practice on Saturday for family or school reasons, that’s fine, but I do not want to hear anybody talking about “tapering” or “resting”. Beyond that, even if we WERE preparing for a huge race on Sunday (for the sake of argument), there would STILL BE PRACTICE ON SATURDAY! Because your body performs better like that.
If you are EVER confused by the training plan, or hear conflicting information from different sources, come talk to me or Ben. We are more than happy to have a conversation about training, listen to your concerns, and explain our point of view. You might be surprised by what we say.
- 6:45 Meet, 7:15 Leave, Old Man Shootout. If you got dropped before the bridge last shootout, you’re back on the B ride. Otherwise, you’re on the old man. Back by 10:30AM
- 7Meet, 7:30 Leave, Big Boy Shootout. Sam, Izaac, Myles, Quinn, Sotelo. If you get dropped, you will ride alllllll the way around. After the shootout, we will do one A mountain effort for time. Back by 11AM
- Meet 7:30, Leave 8, B/C team ride. Back by 11AM
Crit Racers: Meet at 4AM, leave 4:30AM. Home around 7/7:30
We have racers in the first and last crits of the day. The first crit of the day is Juniors 9-12 and 13-14. That’s at 7:30AM. We need to be on site an hour early, at 6:30AM, and the drive is about 2 hours. So leaving the clubhouse at 4:30, meeting at 4. The last crit of the day is Men’s 3/4 which ends at 5PM. Two hour drive home, we should be back around 7/7:30.
Things to bring:
- Positive, race ready attitude. No grumpies!
- El Grupo Kit, helmet, shoes, road bike, gloves
- Lunch and other snacks. We’ll have PB&J for you, but we’re gonna be gone for 15 hours sooo I’d bring other food
- Homework. You will have plenty of downtime to work on your school stuff
Times for the test from Silverbell to the top of Trails End via Sweetwater, today. This distance was about 6 miles. I want to give a special kudos to both Thomas and Kaileen who I saw put in massive efforts today. I also heard from Ben that Leo Ramos rode quite hard. Nice work guys!
Maddy: Flat 🙁
Max Bevier: 21:36
Winter block is over, spring racing and adventures are upon us. This week intervals begin.
If you made it to practice for the power test today, excellent work! Your times are at the bottom of this post. If you did not make it, you still get to do one this week. Lucky you 🙂
Lights! Everybody needs lights. Don’t forget em. You know what’s way worse than a power test? A power test on a trainer b/c you forgot your lights. Yeah.
Tuesday– Road bikes, 4:30
Wednesday– Road bikes, 3:45 and 4:30
Thursday– Road bikes for Valley kids, and anybody else who hasn’t done a power test yet. Yeah, we’re keeping track. MTB for all others. 4:30 start.
Weekend updates to come with start times, race departure times, etc. Here’s the gist though:
Saturday– Shootouts, usual Saturday stuff. Update to come.
Sunday (read this)– Avondale Crit #1. Everyone invited. If you want to do this and you have not already emailed Ben, email him BY THIS WEDNESDAY 8PM. Otherwise, you won’t get to come because you won’t be registered. Don’t assume that we assumed you want/don’t want to race. FYI, preliminary times are meet at the clubhouse at 4:30AM, leave 5AM, back at the clubhouse around 7PM. It is a long day. There may be some flexibility based on how many people/vans go. Email Ben!
Power Test, times from 0-MP5
Remember the important thing isn’t how fast you were today- the important thing is being able to compare your time today to how much faster you get over the next couple times we do this, this spring.
Leo R: 22:35 (from flat just before MP 1)
Leo S: 27:20
Myles: noodled after 20 minutes
Folks, here we go. Winter training camp. 2 weeks of brutality that will lay the foundation for the spring season. The best thing any of you can do for yourselves is STAY HEALTHY. Eat real food to replenish your bodies after the rides. Stay hydrated. Most importantly, get sleep. The harder you train, the harder… Read more »
Hey All, little late post here. More endurance riding, and more cross training this week. We are also going to reincorporate the MTB this week, however riders focusing on Valley of the Sun (Jesus, Myles, Izaac, Max, Sam, Ethan, Quinn) will stick with mostly road. Tuesday: 4:30PM, road bikes, endurance, with cross training after practice… Read more »
Sunday: I was reminded this is the day of the volunteer appreciation event. All riders are expected to be here. The event goes from 10:30 to 12:30. Reflecting that, practice will be back around 10AM. Same start times as the previous post. Bring a change of clothes or something for after to feel comfortable. Also, I… Read more »
Hey hey hey everyone- we had a pretty solid training week last week. We’re gonna turn it up a little bit this next week with slightly longer and harder rides, as well as harder exercises during strength training with Dani. Meetings!! If you have a meeting scheduled with Ben and me, please come prepared to… Read more »
Late post here chaps, sorry. You will receive race calendars this week for the Spring season. You’ll take them home with you and bring them back for parent/student/coach meetings with some ideas of which races you want to do. If you haven’t signed up for a meeting yet, please do! Lights are mandatory. Both a… Read more »
Looks like rain, folks. If we can ride, we will. Come prepared for cross training work, though. Bring good shoes. If we’re confined to the indoors, we’ll be focusing on relearning 1) land exercises and form and 2) how to ride rollers. If we can ride, we’ll ride. If you bike to practice, make sure… Read more »
Hey Everybody! Hope you all enjoyed your little break. Ben and I had a doozey of a trip out to New Mexico. Imagine if somebody took all the trails on A Mountain and turned them into literally the rockiest roads you’ve ever ridden on. Then you rode a 60# bike across those bowling ball bouncers… Read more »