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MTBRaceNews.com published this Q&A article and I’m also sharing it here for you to check out. Plan ahead to succeed in your next high altitude race!

Question: I live near the mountains but not in them. I am racing the Breck Epic this season, which starts at 9,000 feet and goes up from there. How can I get acclimated to that high altitude and race at my best short of dropping 10,000 clams on a hypoxia tent?

Answer: Racing at altitude presents a unique set of challenges to all riders on the starting line.  Racers who live and train at higher elevations seemingly have an advantage over others, but let’s take a closer look at how ‘altitude training’ works and how it can be used.

It’s possible to ride harder (at a greater intensity) when at lower elevations since there is more oxygen available for the muscles to work with. Any lowlander who has raced at high elevation has undoubtedly learned that it’s much harder to do the same intensity.  At higher elevation any given intensity can be sustained for a lesser amount of time versus what you’d normally do at lower elevation.   Keep in mind that the goal of training is to overload a system before allowing it to recover and ultimately come back stronger.   Training at lower elevation allows you to ride at a higher intensity, thus you can more readily achieve the required overload. Training low will allow you to maximize your hardest efforts and you’ll get the most training response accordingly.

Those who live at higher elevation are not able to train as hard as they otherwise could at a lower elevation, but there are some benefits that effectively counteract this (to a varying degree). When living at higher elevation the body will naturally produce more hemoglobin and thus oxygen carrying capacity is improved.  With more oxygen available the muscles are able to do more work.  Athletes who live at high elevation physiologically acclimate to their hypoxic environment after about four weeks.

Understanding the above, the best means to do ‘altitude training’ is to live high and to train low.  Exactly how high or how low will certainly impact the effectiveness of such altitude training.  Those who live between 7000-9000  feet (approx) likely will have physiologically acclimated more completely while those who train at elevations under 5000 feet will be able to train with the greatest intensity.  Altitude tents allow athletes to sleep at a simulated higher elevation, however the amount of time spent ‘at altitude’ when sleeping in a tent may not be sufficient for some to acclimate.  Some athletes might require more exposure to high altitude (hypoxia) for adaptations to occur while others might not adapt at all.  In some areas it is completely possible to ‘live high, train low’ naturally, though doing so most often requires a commute to/from lower elevation for training.

Being that you “live near the mountains, but not in them” I’ll guess that this might be between 5,000-6,000 feet.  At this elevation you’re likely striking a nice compromise between the benefits of living high and training low.  You likely have an increased hemoglobin mass as a result of living at this moderate altitude.  Also, your capacity to train at high intensity isn’t overly compromised.  You’ll certainly be more prepared for high altitude (Breck Epic) than if you were to live/train at sea level.  Also, if/when you might compete at sea level you’ll be more prepared there than if you were to live/train at high altitude.  If a person is to live and train at the same altitude, moderate altitude is likely the best all-around option once all performance factors are considered.

Your best approach for preparing for Breck Epic will be to stick to your training plan as best as possible.  Try to do your highest intensity workouts at lower elevations when you can.  Incorporating longer rides at high elevation will allow you to learn how the altitude affects you so that you can best plan your pacing strategy.  As long as you understand how hard not to go when at higher altitude, that’s all the high altitude training you’ll need. Pacing will be critical at the Breck Epic and through specific training you’ll be able to develop a reliable gauge using your perceived exertion.

When you get to the starting line at the Breck Epic take confidence in your preparations and know that you’ve trained harder than those who live higher and you’ve better acclimated than those who live lower.  Go knowing that you did all that was possible with your training and don’t sweat the small things. Know your pacing, stick to it and climb strong.

Train well and enjoy your preparations for the Breck Epic!  Please feel free to contact me if I can answer any further questions too.

This Q&A Article was featured as part of the MTBRaceNews.com Coaches Column.

Question: Most of my racing is over the summer months. When should I start my training for the upcoming season?

Answer: There are two potential answers to this question, 1) right now or 2) it depends. Cycling specific training to prepare for racing ought to start up at least three months prior the racing season in order to race well.  Prior to beginning your specific training it’s important to have a fair amount of general fitness established.  Jumping right into high intensity bike rides typically doesn’t work well without first establishing a solid foundation or base to build from. This can be done on the bike or with cross training.

Most of us mountain bike racers enjoy having an off-season because it’s a chance to pursue other winter sports and interests that effectively serve as a means to maintain our general fitness.  It’s completely possible to keep equally active during the winter months by skiing, snowshoeing, skating, hiking or otherwise making the most of opportunities to be outside and active.   If you tend to hibernate during the winter months rather than keeping active then it’ll be best if you start some training right now.  Get out there and enjoy some cross training or start putting in some time on the bike.  If you already keep an active cross-training schedule throughout the winter then the real question is when to transition into bike-specific training so that you best prepare for those summer time races.  We’ll focus on this scenario since most of us already keep plenty active with cross training.

Consider Three Factors

To what degree do you want to improve relative to last summer’s results?  How much cross training are you currently doing and how might this allow you to transition into bike specific training? When is your first high-priority race?

If you want to achieve similar results to last summer, then it’s simple enough to refer to your training log in order to know what type of training will be required.  Most of us like a good challenge and are always looking for ways to improve our riding; so rather than running the same plan as last year, it might be beneficial to begin bike-specific training sooner or perhaps by maintaining some cycling focus even throughout the winter months by doing a few weekly trainer workouts.  The more you’re looking to improve your racing, then the more focus and work you’ll have to dedicate to on the bike training.  Cross training will keep you generally fit, but it certainly won’t keep you fast on the bike.

How well your winter regimen might transfer into your bike training needs to be considered. Transitioning from a couple days of strength training and some weekend skiing right into five or six days per week on the bike likely won’t go all that well if such a change is made in a single week. Gradually build in more rides, even if that might mean some time on the trainer to get things started off.

And finally, knowing when you want to be going strong on the bike will help you to plan accordingly. Having a specific race in mind is great, but not entirely necessary.  Knowing approximately when you’ll want to be going strong can work well enough and this way you can select those high priority events once the season draws nearer.  Working backwards from the start of your race season is a great way to organize your preparations.

The Three Month Approach

The final month prior to your race season you’ll want to be doing plenty of fast riding both on and off road. Workouts that replicate the intensity of your racing will be a must and rides ought to be long enough so that you’ll be well prepared for the distances that you’ll be racing. Incorporating fast group rides can be a great way to challenge yourself while simulating a race environment. MTB rides will allow you to dial in your bike handling skills so that you’re ready for fast racing on the trails.

Two months before your race season is a great time to bolster your maximum sustainable pace or power output.  Much of the training can and should be dedicated to improving your threshold power.  Longer weekend rides will help to reinforce your endurance while also providing a chance to dial in your riding skills. Seek out long climbs and/or aim to improve your power on the flats.

Three months before race season it is wise to finalize your transition into bike specific training if you haven’t already done so.  Replacing the cross training workouts with rides and steadily increasing your workload on the bike is the goal.  Getting used to the challenges of day in, day out bike focused training can take some time and this month is your chance to improve the consistency of your workouts.  Rides that include cadence specific drills and also plenty of tempo paced rides can be great ways to build back into things.

This three month approach will certainly have you prepared for the summer season though it should be adjusted according to your goals and previous training experiences.  Each pre-season is a fantastic opportunity to work hard and refine your training strategy.  Write down your goals, put in the hard work, and see how it affects your riding.  If you’re having fun and going fast then it’s likely a great combination that you’ve created.

See you at the races this summer!

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!

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.

MTBRaceNews.com originally posted this Q&A article.

Question: Can road racing improve my abilities as a mountain bike racer and should I work it into my training plan?

Answer: Even with all of their inherent differences, mountain bike racing and road racing share a core group of physiological requirements that greatly affect one’s performance in either discipline. Of course this doesn’t guarantee that a racer can go seamlessly from one discipline to the other since there are also specific challenges that are unique to each.  By no means does road racing need to be included in a mountain biker’s preparation, but in some circumstances it can be a suitable option and something fun to try.  Keep in mind that there are always tradeoffs and alternatives when it comes to training, and for some mountain bikers it might make sense to include some road racing. Let’s consider when and where road racing might work well for the mountain biker racer who is interested and/or has the option to include it into their season.

Prior to the mountain bike season when a rider is ready to begin incorporating race specific intensity can be an opportune time to for some road racing.  Such races can provide the necessary training workload so that rider has a racing option rather than the intense solo ride alternative.  For most, the race environment makes the intensity a more positive stress when compared to the option of doing the same amount of high intensity riding on a training ride.  Since road racing is primarily serving a training purpose, tactics can be set accordingly.  If long steady efforts are the goal for the current training cycle, then pulling and/or chasing frequently will certainly be a beneficial means to that end.   Race courses with long climbs are great for working on sustainable power. If seeking to train anaerobic capacity, then making repeated hard efforts in attempt for a breakaway could be appropriate, or look to do some criterium racing perhaps. Depending on the course profile and the desired training effect it’s important to always have a game plan and do your best to execute it. Being tactically active in the race will keep it exciting and you’re more apt to improve your tactical know-how as a result.

During a long mountain bike season it can be helpful to interject road racing as a means to change up the routine.  Most riders will benefit from the change in pace and upon return to the mountain bike scene; motivation and also fitness will have improved.  Racing off-road more weekends than not for a four to six month-long season without a break is unrealistic for most. A two to four week-long block with a focus on training and/or road racing can be a way to break up an otherwise overly long season. Getting away from the mountain bike races for some training and perhaps some road racing will allow for better performances in the second half of the mountain bike season.

Road racing can be an excellent means of training for the mountain biker who is interested in improving their overall versatility as a cyclist. It can be a great supplement to the training, but it’s not necessarily the best option for everyone every time.  Road racing usually requires some travel and it can be more of a ‘production’ than a training ride would otherwise be.  This additional stress of racing can take a negative toll and it’s important to recover adequately from it all.  Depending on the details of the road race, it might not provide an adequate training stress (too short of distance) and a training ride could be a better option if the workload needs to be particularly high.  It’s important to always consider the many alternatives that exist to further improve your racing abilities.  For many of us mountain bike racers, spending some time racing on the road can further our fitness, tactical know-how, and provide us with a healthy break in routine.  Just be sure that the training stress you’ll accumulate in road races meets or exceeds that which you might be otherwise be perfectly willing to do on your own and you’ll come out ahead.  When road racing is interjected at opportune times your fitness and therefore mountain bike results stand to improve.  Have fun with it, learn from the experience, and see if it might be a good option for you.