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#4 ·
Hi Sprokect, I have been seeing your articles about power on the MTB races and drills like this fantastic one and I have one question.
I do road racing and training with a PM but no PM on the MTB, so analizing my files using Quadrant Analisys I see that some of them fall at the Quadrant II and Quadrant III. What I want to know from you is , what´s your opinion on where should WINNING RACES power files fall? At which Quadrant...

At the coggan book (Training and racing with a PM), some of the MTB graphs fall at the II Quadrant, where there´s HIGH force and LOW speed (cadence)...so, should all the dedicated to MTB training be done this way?

I know that for some people this is a little "technical", but I wanted to keep it public because this information is GOOD!...

take good care

bye
 
#5 ·
Excellent article. Thank you.

I've done two of these workouts now. I did the 3 min @VO2max, 8min @Threshold and 15min @SST. Both times got personal best power numbers for 20 minutes.

Keep up the great info regarding power training specific to XC mountain bike racing.
 
Discussion starter · #8 ·
Glad you guys enjoy the article. Many more on the horizon. What would you guys like to find out about?

dot, sorry, you gotta find the nerves on your own ;)

fran, ya I've run QA on files and for Race Winning files (and training), there is tendency for them to be more focused on Quadrant II (high force low cadence), though there's still some even dispersion with the file. However, I don't typically prescribe intervals for the mt.bike that replicate this perfectly. Frankly, I moreso tend to just let them ride and you'll naturally fall into the quadrant. The more time you spend on the mt. bike and riding hard, the more you'll closely replicate your racing. "Train Like You Race and You'll Race Like You Train".
 
#9 ·
Hey sprocketjockey,

You're da man when it comes to power training for the MTB!:thumbsup:

I'm looking for any info and tips related to power training specific to XC mounting biking and the related areas of TSS, CTL etc. I did read your articles on your website that had some awesome anaerobic interval workouts.

It just seems like all the info out there with regards to power training in cycling is for the roadies. I tried to get some tips from www.cyclingforums.com but they are mostly roadies and couldn't provide much info.

Thanks for your great contributions to the community:)
 
#10 ·
2UTH DR said:
Hey sprocketjockey,

You're da man when it comes to power training for the MTB!:thumbsup:

I'm looking for any info and tips related to power training specific to XC mounting biking and the related areas of TSS, CTL etc. I did read your articles on your website that had some awesome anaerobic interval workouts.

It just seems like all the info out there with regards to power training in cycling is for the roadies. I tried to get some tips from www.cyclingforums.com but they are mostly roadies and couldn't provide much info.

Thanks for your great contributions to the community:)
Click to expand...
+1 :thumbsup:
 
#11 ·
dot said:
there's a part missing, how to simulate prerace nervousness to make a picture complete?
Click to expand...
I know you were mostly jk, but since there was likely an element of truth to your comment...

The best way to do that is to compete on a weekly basis in a weeknight series. You'll get used to the feeling of being on the start line and of the start itself. The more you race, the more you realize that your preparation determines your result and you will relax somewhat knowing that as long as you "race your race" you will get the result you have earned.

You will also improve at "racing your race", and eventually at reading your competition.
 
#12 ·
"From a standing start with one foot on the ground, sprint off the line and practice clipping in, then into 2 minutes at VO2 intensity, straight into Threshold for 5 minutes, then into Sweet Spot for 12 minutes"


ahhhhh ha ha hah ha.


i do this all the time and this is how i do it!!

i take my dog up to the trail. she drops her tennis ball and i reach down and pick it up. i huck it as far down the trail i can and then take off after her.

no way am i going to catch her, but i try, the quick clip in and sprint is great training and interval workout for both of us.

she will slow down after about 1/8 mile and drop the ball in front of the bike. as far as my dog is concerned we can do this all day. after an hour or two i am done. if the trail doesn't have creeks i get the added workout of carrying a camelpack with water too.
 
#13 ·
OilcanRacer said:
"From a standing start with one foot on the ground, sprint off the line and practice clipping in, then into 2 minutes at VO2 intensity, straight into Threshold for 5 minutes, then into Sweet Spot for 12 minutes"

ahhhhh ha ha hah ha.

i do this all the time and this is how i do it!!

i take my dog up to the trail. she drops her tennis ball and i reach down and pick it up. i huck it as far down the trail i can and then take off after her.

no way am i going to catch her, but i try, the quick clip in and sprint is great training and interval workout for both of us.

she will slow down after about 1/8 mile and drop the ball in front of the bike. as far as my dog is concerned we can do this all day. after an hour or two i am done. if the trail doesn't have creeks i get the added workout of carrying a camelpack with water too.
Click to expand...
you throw like a girl
 
#15 ·
sprocketjockey9 said:
. The more time you spend on the mt. bike and riding hard, the more you'll closely replicate your racing. "Train Like You Race and You'll Race Like You Train".
Click to expand...
After reading the article, I get what your saying here, but I feel that statement as a general philosophy can be misleading to some noob racers out there. Especially if you come from a ball and stick background where that is pounded into your head on a daily basis. Obviously you can't use that as a daily philosophy for training for racing bikes.
 
#16 ·
how about rollouts in a crowd

The races I do have roll outs at just below the speed I would ride if I had the road to myself. I find that politeness is penalized and safety is not a major concern on my competitors mind. So I end up having to pass people once things thin out and only almost catch people who I might be even with. How do you prepare for that except keep racing?
 
#17 ·
rfeather said:
The races I do have roll outs at just below the speed I would ride if I had the road to myself. I find that politeness is penalized and safety is not a major concern on my competitors mind. So I end up having to pass people once things thin out and only almost catch people who I might be even with. How do you prepare for that except keep racing?
Click to expand...
Safest place in a group like that is going to be the front. Get there and hold your position. After the controlled start is over, it's going to go fast just like a regular start, so the same training applies. You don't have to be rude, but after a start, the politeness is over.
 
#18 ·
rfeather said:
The races I do have roll outs at just below the speed I would ride if I had the road to myself. I find that politeness is penalized and safety is not a major concern on my competitors mind. So I end up having to pass people once things thin out and only almost catch people who I might be even with. How do you prepare for that except keep racing?
Click to expand...
The only "neutral" thing about a neutral roll out is that you aren't allowed to pass the lead car/moto/whatever. No rules about busting it up to the front to get a good position before the flag is dropped and the lead vehicle pulls away.
 
#19 ·
I guess for me, I know I'm not going to win, so I might as well make sure I don't get into a pile-up rather than finigh up a place or two. In a race that lasts more than an hour I try to save a little for the long haul. If I'm breathing pretty hard for most of the race I figure I did about as well as I could.
 
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