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Coach’s Favorite Workout: 3x20min LT Intervals

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3x20min

3x20min LT Intervals

I’ve done a lot of 20 minute intervals over the years, yet I keep coming back for more each time that I’m looking to improve my sustainable power output.  Why endure the torment of such intervals?  They honestly work and having a higher threshold power is always helpful!  Tucson’s Catalina Highway has been my favorite venue for such intervals in recent years, thanks to the relatively consistent five percent uphill grade.  When starting a block of threshold training I’ll typically go at 88-92% of my Functional Threshold Power for the intervals (SubLT), trying to keep each rep consistent or a little stronger than the previous.   As I put in the time and adapt to the rigors of the workout I’ll bump up the intensity accordingly.  After several weeks I can usually complete them closer to 100% of FTP.  Near the end of such a training block I’m typically due for another field test.

I typically go for two of these workouts per week, often on consecutive days.  Three reps are sure to provide a sufficient overload (60 minutes of threshold work), and on occasion a 2×20 (40 minutes of threshold work) version will suffice.   With either option steady pacing is critical and if ever one interval comes out stronger I’m sure to make it the final one. The ride to the base of the mountain takes a little less than an hour and the return home is closer to 50 minutes, so with the intervals done in the middle of the ride I end up with a total ride time of about 3.5 hours and a TSS of 200-220. It’s a sizeable workout, but always rewarding to push through the burn in order to maintain the intensity.  The mental games are relentless as I break down each 20 minute drill, trying to embrace the burn rather than back away from it. Going back to the same stretch of road is a great way to test and retest while further adapting to such training stress.   As long as I can continue getting stronger the LT Intervals are all worth the while.

If you’re not familiar with FTP, TSS, or some of the other metrics associated with training with power, be sure to check out the Power 411from TrainingPeaks.

Pro Racing with a Full Time Job

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This Q&A article was originally featured on MTBRaceNews.com as part of the Coaches Column.

Question: I race a full mountain bike schedule as a Pro throughout season but I still have a full-time job. How do I balance training with my work responsibilities to maximize my abilities as a racer?

Optimizing Training for your Time-Limited Schedule



Most all competitive cyclists have numerous time demands which limit their ability to train at will. Even very few pros enjoy the luxury of a daily schedule, which solely revolves around training — so time-limited training principles apply to most all of us. If training is going to be effective and enjoyable it is important do some objective planning before turning the pedals. Keep in mind that the perfect training plan isn’t so great if it means you’re neglecting work or family commitments. With less time available to train, there’s less margin for training error and its important to make the most of training opportunities. With an optimized program you’ll be challenged, always improving, and enjoying the experience. A small amount of planning, organization, and time management can bring huge dividends to your training routine.

Plan Ahead for the Big Picture (realistically)



Get a handle on your work schedule, family vacation plans, school schedule, race schedules, or any other schedules that your life might be dependant upon. With this information in front you, you can objectively plan out the bigger picture of your season. Knowing which blocks of time will be great for training, when your riding schedule might be tight, and when it might be best to take a short break will help you to define the season’s goals. Chances are good you’ll be riding your best after periods of consistent training and relatively fewer demands otherwise. Try to choose goal races that coincide with when you’ll best be able to prepare for them.

Break it into Smaller Cycles and Set the Course of Action

With the bigger picture outlined it’s helpful to break down the season overview into smaller cycles. It works well to let overload and recovery do its trick within a block of three or four weeks. Two to three weeks of challenging riding should be followed up by four to seven days of lesser workload. For each of these cycles it’s critical to have a clear goal for the training. This could be overloading a specific energy system such as your Lactate Threshold or tallying up a lot of singletrack miles. Moving from the development of one specific focus onto the next is progression towards your goals.

Be Consistent

With the focus clearly defined for the three or four week cycle it’s time to plan weekly rides. If weekends are a good opportunity for training, try to also incorporate two high quality workouts during the work week. With four days where you’re achieving a training overload the other days can then be of lesser intensity and/or duration – a chance for recovery. The body thrives on consistency so if possible, keep your rides to a similar time of day. In doing so the training becomes a natural part of your day rather than something that’s incorporated haphazardly. The better your body can detect a pattern, the more likely it is that you’ll benefit from the specific overload that you’re placing upon it.

Make Note of your Progress

Most riders will thrive with just a little more organization than they’re currently used to. Keep a training log with objective data (power, HR, or otherwise) and also your subjective notes or comments. Over the long term you can review the log and better fine tune your training while you seek the perfect balance with your busy schedule. Plan for your successes, be consistent with your training and you’ll come through a stronger rider in the end.

Get Optimized

Check out MomentumEndurance.com for more information and some helpful season planning tools so that you can make the most of your time-limited training schedule. With a balanced plan put into action all that’s left to do is accomplish your goals.

Enjoy the ride!

Live High, Train Low – Part 1

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During the months of September and October I had the privilege to partake in a scientific study focused on the Live High, Train Low (LHTL) altitude training protocol.  Many previous research studies have confirmed that endurance athletes following the LHTL protocol outperform athletes using any other altitude training protocol.  The particular study that I was involved with was organized by Dr. Carsten Lundby of the University of Zurich.  He and his team of researchers sought to define the mechanisms by which the LHTL protocol allowed elite cyclists to outperform other elite cyclists who lived and trained at low elevation.  Sure LHTL might work, but how and why does it work?  This is what the study sought to quantify.

There are three ways in which athletes can adhere to a LHTL protocol.  1) There are some geographic locations that allow athletes to live at high altitude and commute to lower altitude to do their training. Some athletes are willing and able to take advantage of this in places such as Park City/Salt Lake City, Utah, or Summerhaven/Tucson, Arizona.  Living above 8000 feet and training below 4000 feet has been thought to provide athletes the best results.  2) Athletes living at high elevation and without access to lower elevation for training can do their high intensity interval work with supplemental oxygen in a laboratory setting.  This tactic was employed by US MTB National Champion Todd Wells as he prepared for Nationals from his hometown of Durango, CO.  3) Most athletes happen to live at elevations below 4000 feet so a altitude tents can allow athletes to sleep at simulated higher elevations.  Going beyond a tent system, entire rooms can be converted to altitude for those willing to spare no expense.  National sporting programs sometimes convert dormitories into altitude facilities so that athletes can follow LHTL protocols when preparing for the Olympics or other high priority competitions.

Converted dorm facilities were used for the study.  Our training was done in local area at elevations varying roughly between 2500 to 3500 feet.  Subjects in the test group slept in hypoxic rooms at a simulated 9200 feet, while the control group slept in normoxia at the actual elevation of 3500 feet.  Following a two week baseline testing period, the intervention phase lasted four weeks, during  which 16 hours per day were spent inside the altitude rooms (actual for the test group, placebo for the control group).  During the final two weeks of the study all subjects went without the altitude stimulus while follow up tests were conducted.  All subjects were asked to train “as normal” for the entire duration of the study so that the effects of the altitude intervention would be in addition to any effect of our normal training routine.

The testing was thorough and frequent.  Blood testing, performance testing in the lab, and even two muscle biopsies were collected along with daily training data.  Researchers collected baseline values, values during the intervention phases, and follow up values.  The complete findings will be published in the scientific journals sometime during 2011 and as of now, the researchers are still crunching all of the data collected so I’m still waiting to see my own testing results.  More details will come as they are available.

Iceman and Tucson, AZ?

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What do the recently crowned Iceman Cometh champions share in common with four other of the top ten pro male finishers?  All did training camps in Tucson as part of their 2010 season preparations.   Traverse City and Tucson might not share a lot of similarities, but for many of the top Iceman finishers the route to the podium came through Tucson.  With an average of 284 days of sunshine annually and an excellent variety of riding options Tucson is a fantastic training destination, especially during otherwise cold and dark winter months.

The Iceman Cometh mountain bike race in Traverse City, MI was held on November 6th, 2010.  Large cash purses ($3,500 to both men’s and women’s winners) and the lure of a big season finale drew pro fields that were more competitive than ever before.  Regional pros went head to head with some of the fastest from the National circuits and the action did not disappoint with Brian Matter and Amanda Carey earning the wins.

Momentum Endurance offers Tucson based training camps that are custom built to meet the demands of your training program.  Whether just three days long or perhaps ten, we will tailor the camp schedule so that you will make the most of the opportunity.   Not only will you accumulate some excellent training, you’ll also discover new ways to improve your training for your return home.  With plenty of coaching interaction built into the camp you will gain new perspectives that will benefit your training over the long term.  Getting out of your “normal grind” for a training camp experience is an excellent way to freshen up your training approach and jumpstart your season.  During your training camp you’ll have a tremendous opportunity to learn techniques that can improve your riding, recovery, and overall development – all while we have fun and enjoy the sunshine.

Whether or not you’re aiming for an Iceman win, you’ll certainly benefit from an early season training camp in Tucson!  Make plans now for a training camp that’s sure to boost your 2011 preparations.  Feel free to contact Momentum for more details or with your camp inquiries. Three day camps start at $500 and all camps will be customized to meet your goals and budget.

Training for Early Season Races Despite Winter

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This Q&A article was originally posted on MTBRaceNews.com.

Question: I want to be fast for some early season national races but I live in a cold climate. How do I get fast when it is still so cold outside?

Racing Fast After a Tough Winter



The early start to the national-level mountain bike season creates a tough situation for riders living and training in wintery locations. Despite numerous challenges that exist, it is completely possible to have successful early season performances. In recent years the national circuit has kicked off with March races hosted in Arizona or California while Sea Otter has remained a mid-April staple. To be in race-ready condition it typically takes several months of consistent training which means that training begins long before conditions are favorable.

I started my cycling career in Wisconsin and know firsthand how brutal the winter months can be when trying to ride consistently. Memories of countless hours spent on the trainer or facing sub-freezing temperatures on messy snow covered roadways have not left even though I’ve called Tucson, Arizona home during recent winters. Many of those who I coach still embrace their winters so I continue to strategize ways to make the most of each rider’s situation as it pertains to training for the early season. It’s important to note that embracing winter is much different than dealing with it, and it’s this pro-active mindset that is extremely beneficial when a rider must make the most of their circumstances.

Two Midwest riders have had some excellent early season races that stand out in recent memory. Jenna Rinehart (Mankato, MN) placed 9th in the 2009 Sea Otter XC and Mike Phillips (Milwaukee, WI) placed 9th in the 2008 Fountain Hills, AZ NMBS XC. These racers have certainly achieved other noteworthy results, but these finishes exemplify two successful winter training programs.

Set the goal and be motivated

It all starts with a lot of motivation. Only when a rider is inspired to excel, does fast racing become possible. Putting this motivation to work in the right direction is equally important. This is especially true when an athlete must work through less than desirable conditions in order to achieve their goal. With attention set on a goal, a focused athlete is more willing to do the required work than are their lesser-motivated counterparts. With high motivation it is possible to stick with a plan and embrace challenges as they come. Having a coach can help direct your efforts and a support system in place will help you keep everything on track.

When conditions are poor it’s wise not to squander training time, so a little extra organization and encouragement can certainly help. A few dedicated training partners will go a long ways to keep spirits high when the temperatures are low. Planning for early season success will allow you to achieve it.

Train hard (specifically)!

During weekdays when training time and daylight are most often limited, completing workouts that specifically address VO2Max or Lactate Threshold fitness are excellent options (indoors or out). A ride of 60-90 minutes can be highly effective this way. The ‘off season’ is an opportunity to improve by incorporating race-like intensity in your workouts. This is especially true when your training volume cannot be relatively high. With a training plan tailored to improve specific components of your race fitness during the weekdays, weekends can be dedicated to longer duration workouts. These longer workouts should be done outdoors and on the bike when possible. If riding outdoors isn’t an option you can supplement in xc skiing, snowshoeing, or just about any other aerobic winter sport.

As the races get nearer, more of your weekend training should be done on the bike, but earlier on it’s equally effective to do the snow sports instead. Starting with a couple of hours and gradually extending workouts longer each week as you adapt will allow for progression. Keep in mind that you’re doing very high quality riding during the week, so it’s okay for the weekend workouts to have less structure. As long as you’re building your aerobic endurance they’ll be doing the trick.

Keep it in perspective

Many riders adhere to the mantra that winter training needs to be low intensity training. While this might work for a rider who is able to accumulate a large training volume, it is certainly not the best option for a rider coming from a wintry environment. It is important to build intensity into the mix so that you’re always improving the components of your fitness that have the biggest impact on your racing results. In doing so, you’ll be specifically prepared for the speed and intensity of the early season races.

Training through a tough winter will never be easy, but neither is racing. With an early season goal and a lot of motivation it’s possible to show up ready to race fast despite the wintertime challenges. Just be sure to have fun with it and embrace the experience. For every one racer who trains successfully through a rough winter, there are a countless number who won’t find their form until later in the season. See what works best for you and always strive to find a healthy balance.