Momentum Endurance, LLC

Momentum Endurance LLC is your source for endurance coaching. Take a look through the pages of this site to see how Momentum can benefit athletes from all levels of experience.  Don’t hesitate to contact Momentum with questions or for more information.

Thanks for stopping by,

Travis Woodruff
-Founder

What it Takes

Mental toughness wins mountain bike races. In most all races there will be several riders who possess the physical capacities to win, but only one racer crosses the finish line first. At bigger competitions the likelihood of more riders who are physically capable of winning is increased, so accordingly mental toughness becomes evermore important.  At state or regional level races perhaps there are two to five riders who have the fitness and skill required to win the race.  At the World Championships twenty riders will be within fractional percentages of ‘what it takes to win’ on paper. As races become more competitive, mental toughness becomes increasingly important.   

There are numerous ways for a coach to measure the likelihood of an athlete scoring a win. Most considerations are fitness based such as one’s power to weight ratio; arguably for good reason since fitness is what will carry a rider ‘into the mix’. On race day watts/kg certainly does not tell the entire story. It takes something more than fitness to get ‘out of the mix’ and to the finish line first. Riding skill counts for something, and bike setup can be a small factor, but mental toughness is the biggest element aside from fitness alone. Possessing the mentality of a winner enables a rider to win.

Those who win most frequently likely have a higher level of mental toughness, or they’re mentally tough more consistently than the competition. When the going gets really tough, they are able to keep going despite the circumstances that be.

The winning rider’s mindset leaves no room for insecurities and confidence defines the critical mental moments during the race. How critical race moments are perceived and the degree to which mental control is exercised over these situations allows us to define mental toughness. Does a rider keep mentally in control of the situation or do they feel helpless when the going gets tough?  

A Race Situation

Let’s compare two mental approaches to the same race situation.

Rider C makes a subtle, but important acceleration during the final lap of a challenging xc race… Rider B senses to be on the receiving end of Rider C’s efforts, feeling as if they are at the mercy of Rider C with the given acceleration. Rider B quickly thinks of how well Rider C has been riding all day, especially on the climbs. 

Even though the pace has been fast all race, Rider A has anticipated a late race move and is mentally ‘on to’ this increased pace from Rider C. For Rider A, this is where the race truly begins since there is no longer room for error. This dueling is what Rider A loves most about racing and accordingly A’s mindset is ‘bring it’. Just as they have done with challenging workouts or in previous races, Rider A is very ready to respond to the situation in a positive manner.

What’s going to happen next with our three racers? Well nine times out of ten Rider B will be dropped on the very next climb while Rider A matches the pace and is willing to physically and mentally battle it out with Rider C for the win. Keep in mind that our three riders all share roughly the same high level of fitness and along with the same level of riding skill or technique. All three made it to the late stages of the race after many grueling miles and previous tough selections. It is at this critical moment of the race where the mentally tough rider is able to draw out confidence rather than insecurity. Riders who win consistently are mentally tough. Even if having a less than perfect day physically, a mentally tough rider can sometimes win by exercising a lot of mental fortitude. Keep in mind that most racers have good days and bad days and that our Riders A and B could be the same person on two different days – one being a good mental day and the other being a not so good mental day.  It’s a simple example but we can see that racing is equally mentally demanding as it is physically.  The racers who can consistently use mental toughness are those who win most often.

Practice Positively

Where does this mental toughness come from and how do riders acquire it? Some riders seem to naturally exude high levels of mental toughness during competition, and they’ve likely worked very hard to develop and maintain such an intense focus.  Mental skill (or lack thereof) is something practiced and honed with every workout. Many riders fail to recognize this and go on practicing poorly every time they ride. When a rider is willing to positively change their mental approach with daily training it’s a natural way for a racing transformation to follow. It’s foolish to think that we will be mentally stronger in races than we are during training.  Not only are challenging workouts required for improved fitness, but in a similar way training our minds to positively cope with the stresses of competition is equally important. When the going gets tough a rider must be able to draw confidence from what they’ve practiced.  

Each ride should include a mental skills component. At the end of the day it’s important that your training goes well physically and also mentally. Many riders are willing to do the physical work, but negative self talk, poor confidence, or other hang ups can get in the way of improving mentally. On race day this rider might be fit enough to win, but will not have the mental toughness to do so.  Workouts need to physically and mentally challenging yet successfully doable. The perception of the whole training process must be positive if a rider is to improve their race-readiness.

Develop Mental Toughness

It’s my goal to always consider the importance of further developing mental toughness in those who I work with. An increased awareness of your own mental game is a great place to start. Take note of your focus, your thoughts, and your mindset during your workouts. Are you crushing it or are you getting crushed by those intervals?  Make certain that your mindset is conducive to becoming more mentally tough. Be aware of what you are thinking and how it’s impacting your performance. Not only will having more mental toughness improve your results, but it makes for a better racing experience. Most of us ride and race because we enjoy pushing our limits and challenging ourselves.  In order to see what’s possible we can not hold ourselves back with a lack of mental toughness. Take control of your thoughts, make the positive, and race faster.

Over the past weekend I took advantage of the opportunity to attend the Elite Coaching conference offered by USAC at the Olympic Training Center in Colorado Springs, CO. Always wanting to be a ’student of coaching science’  it was a great four days of listening to presenting lecturers along with plenty of discussions concerning an array of cycling performance related topics. About thirty coaches were in attendance, all having differing backgrounds and connections to the sport . At times some of the material certainly raised questions, but this is all part of the learning process. As a coach it can be easy to get comfortable with a set way of doing the training, but as more research is done there will always be ways that we can better ‘tweak’ the old tried-and-true, even if for no reason other than to offer a rider a new challenge towards a familiar outcome.  The conference was a good reminder that it’s important to question methodology and to do things purposefully.

My coaching mantra has always been to understand a rider’s situation (how does riding mesh with the day-to-day life) and goals, then to move forward by prescribing purposeful and directed training so that progress can be measured and goals accomplished along the way.  Fitting with this philosophy, the discussions concerning nutrition periodization, sports psychology, interval training, and overtraining were all very applicable. With some athletes more coaching attention given to nutritional concerns could really aid their overall performance, while for others more conversation regarding the ‘nuts and bolts’ of their interval sessions might be most helpful in the end.

Each rider brings something unique to the coaching experience so having four days to cover an umbrella of topics was fantastic. I’m excited to use a bit of the conference with each of the athletes I’m working with. Coaching is rewarding work and the conference proved to be a nice part of my continuing education. As a USAC certified coach since 2003, it’s nice to have earned the ‘Level I’ certification, even though certifications don’t mean a whole lot when it really comes down to the day in/day out coaching. Fortunately those who I work with seem to agree that it’s largely a positive experience.

Enjoy the ride,

One year prior to the US Cyclocross National Championships, U23 rider Sarah Lukas (Gear Grinder) wrote down her goal for 2008 and that was to finish on the podium. After a ninth place performance in 2007, her first year in the U23 field, Sarah knew that finishing in the top five would be a challenging, yet doable goal that’d be worthy of a lot of focused training.

Preparations in the months leading up to race day went well and course conditions turned out to be favorable in Kansas City. Finishing fifth on the day was a great accomplishment and an excellent way to cap off a long season of racing. Not only does Sarah compete in cyclocross, but also collegiate road racing along with a full MTB season. The real challenge wasn’t so much in the training, but rather in resting at the critical moments so that she could keep fresh, motivated and ready to race fast. With a focused training plan it was rewarding to see Sarah accomplish her goal when it really came down to crunch time. Congratulations!

Be sure to always write down your goals. Following through with a well organized plan is then the next step to take. Whether you’re working towards a season’s goal or a career goal, success is often accomplished while in the planning stages.

who: you and your ‘cross friends
what: Cyclocross Practice
when: 7:00 am Tuesdays
where: Himmel Park (google directions)
why: have fun while refining your skill and fitness all at the same time

With a full slate of Cyclocross racing to come this season take advantage of an opportunity to hone in your ‘cross skills with a weekly cyclocross session. This informal practice will allow you to dial your dismount and perfect your transition over the barriers and back onto the bike.  Cyclocross requires a certain level of finesse and practicing will allow you to become more smooth. Whether cyclocross is something brand new to you, or if you’re a veteran of the discipline, feel free to join in. Ride your cross bike or your MTB (minus bar-ends).

We’ll set up pvc barriers and do some trial runs, move things around and try some more situations. Himmel’s terrain even allows for a run up. Come ready to practice and enjoy all that is ‘cross! Make it a skills ride or incorporate some race efforts to boost the fitness. Have questions or need further details? Simply stop on by or email twoodruff@momentumendurance.com.  See you there!

For further reference, here are some links to some helpful cyclocross resources:

Wiki - what is cyclocross?
Tucson CX Series - Calendar
AZ Cross (Phoenix series)
AZ Cycling.com

Momentum Endurance athletes competed at the US Mountain Bike National Championships at Mt. Snow, Vermont July 17^th – 20^th.  Each had unique goals for the weekend and a lot of focused training was done in preparation for the weekend.

Chloe Forsman of the Luna Women’s Professional MTB team successfully defended her U23 XC National Championship title. Shortly into the race Forsman established her lead and it grew each lap until the finish.  Excitement and satisfaction were the emotions after scoring a hard-earned champion’s jersey once again.

Perry Roper of Richland, WA placed third in the Expert Men 45-49 XC on Saturday. Not resting on his strong XC result Roper went on to finish 2^nd in the Expert Men 30+ STXC in a race that came down to the very final lap. Though a championship jersey eluded Roper, he was pleased with his performances, knowing that his training efforts proved to be fruitful. With some added motivation for 2009, expect to see him racing even faster.

Dan Smiley of Burlington, CT competed at the National Championship in his first-ever year of competition. Racing in the Beginner Men 50+ category, Smiley came through successfully with his top ten result.  Mt. Snow’s course is more demanding than any other and Smiley showed that he’s catching on quickly with his skill and fitness. At 53 years young, we still haven’t found a limit to his progression. With a balanced plan of hard training and ample recovery Smiley continues to love what he does while improving every month. A strong finish at the National Championships was a rewarding confirmation that the training can keep him young and enjoying the bike more than ever.

With motivation stemming from the successes of my athletes, I went on to finish a personal best 22^nd place in the Pro Men’s XC. It was an excellent day and a bit of redemption on a course that’s had me struggling in each of my three prior attempts. It’s very rewarding when everything comes together for one of the season’s biggest events.

You can full results from all of the US MTB National Championship events here. Thanks keeping up with Momentum, -Coach TJ

Momentum Endurance will be attending numerous races in the upper Midwest this season so be on the lookout. Stop by and say hi or ask a question or two if you have the chance. It’s our goal to enhance the experience of all participating athletes. Look for Momentum Endurance  at  WORS events and also the ‘Triple Crown’ of the Ore to Shore, Chequamagon, and Iceman. Best of luck with your training and preparations. Enjoy the ride,

The 2^nd annual Serotta Cycling Science Symposium in Denver, Colorado was a great opportunity for researchers, coaches, physical therapists, and bike fitters to gather for a three day conference of lectures and presentations applicable to cycling performance. Presenters shared their scientific endeavors and provided us industry folk with some extremely valuable and applicable information. I was able to take notes on cycling issues such as knee pain, low back pain, dynamic bike fitting, and saddle pressure amongst several others. It was valuable to gain insight from those who have studied such issues first hand and have great amounts of experience to share. As a coach, much of the conference further reinforced what I already do, but of course I picked up a few new skills too. It’s great that I’m able to use some of these new skills here in Tucson with our 3D Dynamic Bike Fit services.

To read the full write up, check out the CTS Tucson blog at: trainright.com/tucson

Here’s what the Wildcat, student newspaper of U of A, has to say about the event. You can click here for the full linked version. It was great that Momentum Endurance got to volunteer with the club for the race weekend. Keeping busy with bike repairs, numerous bike washes and of course feedzone and start/finish line duties was the story. There wasn’t a single mechanical mishap for our riders and everyone finished well despite the horrendous course conditions. Collegiate cycling is alive and well!

Cycling

Sophomore Chloe Forsman and the Arizona club cycling team had a banner weekend among the mud and muck of North Carolina at the 2007 USA Cycling Mountain Bike National Championships.

Forsman successfully defended her 2006 cross country title and also won the Omnium National Championship. The Omnium title is awarded to the athlete with the highest combined scores from four different mountain biking disciplines - cross country, downhill, short track and dual slalom.

Dual slalom is a head-to-head race down a man-made course, usually with grated turns. The course frequently has man-made obstacles such as jumps or berms.

The five-person team rolled into Banner Elk, N.C., on Thursday afternoon, and the rainy conditions made for a rocky, slippery weekend of competition - which meant much discussion about mud, tires and bike modifications.

Despite the possibility of climate shock moving from the sunny Southwest to the more sodden Southeast, Arizona coach Travis Woodruff felt the team performed well.

"These Wildcats performed well in the muddy conditions," Woodruff said. "Coming from the dry conditions of Tucson, this was a big success."

Forsman had the biggest weekend, winning the cross country race by over a minute. Forsman also finished 10th in the dual slalom, second in the short-track event and 26th in the downhill. She was the only Arizona athlete to compete for the Omnium award.

Other high finishers for the Wildcats included mechanical engineering doctoral student Kyle Colavito, who placed 17th in the men’s cross country race, and civil engineering graduate student Evan Hyde, who placed 14th in the short-track race.

As a team, Arizona finished seventh overall in a field of 38, with a combined score of 346 points.