XC Race Training: Ask the Experts
Published: 6th January, 2012Ask a fellow racer how they’re training is going and you’ll more than likely receive the stock answer, “not really been doing much mate, you?” It’s pretty standard in cycling not to give much away and always play the cards close to the chest. And while they have every reason to do so, the rest of us have to find our own way to the front, learning our bodies through trial and error to find the training routines with the fastest outcomes for us. Once you’ve finished training, you follow up with recovery in all its forms, yet more decisions and questions arise.
Of course there is a raft of literature available, each and every one offering a unique insight into our physiological requirements to become the fastest MTB rider we can possibly be. Many are well researched and offer clear guidelines on periodisation, intervals, race specificity and accumulated fatigue. Training books are great, but they can’t provide that specific feedback on our individual requirements, be those restricted hours, specific race goals or areas of noted weakness.
In short, although the theory is there for us all to read about, application is the real tough part: are you overtraining, peaking too early or missing that key ingredient? What happens when you get a little niggle? Do you wonder whether you’ve got your bike set up optimised to maximise your training? What about that injury niggle that never goes away?
Xcracer.com has a solution to help you along the trail towards the 2012 race season and we’ve brought together three experts for you to put questions to:
The Expert Training Panel
George Rose
George runs Cycle Coaching Wales from a background of 10 years cycle coaching and over 15 years of racing, as well as being a fully qualified sports scientist having completed a masters qualification in Sport and Exercise Science. As well as representing GB and Wales on the road, George was found riding at the front of the BMBS Masters pack throughout 2011 often battling with Xcracer’s Phil Morris.
George will be answering questions on training applications from the best use of the evening hour on the turbo to queries on training with power meters.
Andy Lane
As the co-founder of Pro Motion Dynamics Andy Lane offers a variety of services to cyclists and multisport athletes include coaching, sport psychology sessions, bike fitting and creating custom footwear products. Andy Lane has dedicated his time to studying sport science and has been consulting with teams and individual athletes since 2006. He completed a Masters in Sport Psychology at the University of Wales Institute, Cardiff; being supervised by some of the best practitioners in the world and is nearing completion of his Doctorate in Sport Psychology. His work incorporates a theory to practice approach ensuring that his skills are underpinned by scientific evidence.
Andy will be answering questions on the role of mentally preparing yourself for race day and how to incorporate the great benefits from a structured psychological approach.
Andy Berry
Along with Mr Lane, Andy Berry provides sports physio and bike fitting expertise through Pro Motion Dynamics. Andy specialised throughout his masters degree on lower limb biomechanics (that’s legs to us layman!) and in particular the effect of the shoe-pedal interface which is relatively unique to cycling. As a keen cyclist for the last 15 years, taking in many races and tours across the UK and Europe during that time Andy is well positioned to draw on a depth of personal experience to assist the fitting process.
A thorough bike fit includes off and on the bike assessments to derive an optimum position, aiming to improve comfort and efficiency, leading to increased performance. No fit is the same and Andy will be using his extensive experience and expertise to guide and advise on the niggles, strains and frustrations which may have arisen from a poor set up.
Your Training Questions
Now that you’ve met the team you should submit questions through the contact form. Unfortunately we cannot guarantee an answer to every question; however the more information and detail you can provide on initial submission, the more relevant the answer. The first answers will be published on XCRacer.com in by the end of January.
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Back in January, XCRacer.com brought together three experts for you to put forward your training queries and issues to. Andy Lane and Andy Berry Pro Motion Dynamics, George Rose Cycle Coaching Wales have read, pondered, pulled apart and researched your conundrums to come up with...
