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More Time To Get Fit - 2025

Awesome result! I can’t hold that power for an 1.75 hrs!! Awesome finish in a very competitive age group!! :thumbup
This is the number that matters since we are all different weights

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And for those not familiar NP - Normalized Power, which is a tricky math problem that to put it simply, it cuts out coasting power. So if the course is punchy and has shorter periods of high power, then NP will be a lot higher than average power. :nerd

The average power was 194 W, which is what W/kg uses.

I could lose 15 to 20 lb to really be fast.😎 I did lose some weight recently and I need to stay on the wagon because I'm going to do the Crusher Cup races
 
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Here's mine:

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I'm pretty stoked with my performance. This may have been my best race performance to date, even better than Leadville. It feels even better because I was NOT confident going into this. I couldn't crash because of the collarbone break on Mar 1st. When I recon'd the first 15mi of the course on Thurs, it was much harder than expected. There was so much narrow single track, like 1ft wide in spots with tall weeds on the sides. Most corners in that section were blind. And since there's no chance at passing, people were going to go hard to get there first. Plus, I still think I suck at MTBing. My nerves were through the roof the morning of the race. Honestly, I haven't been that nervous since my first MA race in the rain many years ago.

The first bit of the race was a cluster-f* like normal. My wave was over 100 men but I lined up early and was 2nd row. The start was a sprint from T5 up to the corkscrew. I did 300w (4.5w/kg) for 3 minutes and dropped into the very narrow single track in what felt like 40th (in my wave). There was plenty of blocking, plenty of stop-starting due to riders screwing up, and a few hairy passes. But surprisingly, I wasn't the slowest there and got through it all. It helped that some para-athletes went first and pushed over the grass with their wider trikes, dramatically improving sight-lines. After a few miles of that, the field stretched out. Then I settled in and just did my thing.

I have two strengths in these races - climbing and endurance. So I used some other riders as a rabbit on descents, especially ones I hadn't seen before. And I passed them up the climbs. I let a few faster riders go around mile 20... and they all came back to me by mile 50. I surpassed my fueling targets and had a reasonably quick stop after the first lap to ditch my vest and get more fuel. I passed a few cycling acquaintances that I wasn't expecting to beat - one that used to be so much stronger than me and one that started 5min ahead in another wave. I beat the Vegan Cyclist, lol. I even think I learned a few things about MTBing skills around mile 40 that made the 2nd lap a lot smoother. The legs just kept going and going and going. My 2nd lap ended up being <3min slower than my 1st, all of which is due to not sprinting the start of the 2nd lap and my quick pit stop. The new buzzword in cycling is "durability" and I def got some :LOL:

That was the most technically challenging race I've ever done and probably the most fun I've had on a MTB. I'm pretty sure I'll be back. And I should probably stop telling myself that I'm not good at MTBing.

Some more numbers:
- Drank 3L, estimated sweat loss 3L
- Consume 525g of sugar / 2100Cal, burned 3800Cal
- Finished 134% behind the winner, 10% closer than my prev best MTB race.

Oh, goal time was 5:30. Nailed it! 🥳

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Great job, Robert!

I'm thinking that perhaps your broken collarbone may have been a benefit in disguise in that it forced you into a recovery period that you wouldn't have normally taken. When I used to compete in various sports, I found that coming back from injury breaks I'd actually be stronger and have more endurance than I expected. I didn't have my training back then so I was not expecting that.
 
Great job, Robert!

I'm thinking that perhaps your broken collarbone may have been a benefit in disguise in that it forced you into a recovery period that you wouldn't have normally taken. When I used to compete in various sports, I found that coming back from injury breaks I'd actually be stronger and have more endurance than I expected. I didn't have my training back then so I was not expecting that.
Ya, me and the coach agree. I probably would have taken a good rest before Sea Otter anyway, to finish up the strength block from winter and taper for the A-race. But I doubt it would have been as long. And it really seems like I respond well to an occasional longer rest.

How the hell do you two have the exact same W/kg :laughing
🤷‍♂️:laughing My lap 1 was 2.72 and lap 2 was 2.63.
 
Ya, me and the coach agree. I probably would have taken a good rest before Sea Otter anyway, to finish up the strength block from winter and taper for the A-race. But I doubt it would have been as long. And it really seems like I respond well to an occasional longer rest.
In track we have what we call mesocycles, don't know if that term applies outside of track. They are 4-6 weeks long and there is always a recovery week in between, throughout the mesocycle, each of which has a different theme (strength, speed, speed endurance, etc), the intensity is increased with responding increase in performance. But, to avoid a state of over-training which leads to injury, the recovery week (lower intensity and volume) is necessary and beneficial. You can have shorter mesocycles and this is often necessary for international competitors whose meets can't be targeted with a 4 week mesocycle.

I know that riding puts some different forces on the body, but the need for a recovery week would be universal, tissues are tissues.

I think that football coaches ignore this knowledge at the peril of their players health and performance.
 
^ I have been recording my workouts for a few years now. I have noticed cyclic pattens in activity and rest that seem beyond my control. Like, I may WANT to get a work out in or have a big week but, sometimes no matter what, there are weeks when i just have NO energy. I'm sure there is a lot that goes into those patterns but they are definitely real and you can feel them. I know for me, if i want to see big gains I will have to really sharpen my focus and use some coaching and better planning. Its a lot for amateurs to get right. Who knew lifting for aesthetics was so much easier lol
 
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Yep we do blocks with rest weeks in between for cycling. But that's when things are scheduled and fit the schedule. Maybe you didn't progressive overload the block and build a ton of fatigue, so you don't need a full week to de-load. Maybe you have to taper anyways for a race so your rest week ends in a race effort. Maybe you are doing a completely diff type of training like lifting. Maybe you got injured and threw off the whole schedule :p. All of those schedule adjustments are probably another reason why it's good to really take an actual longer rest every now and again.

I absolutely know when I've done the block properly, built all that fatigue, and NEED the rest week. At the end of a good block I'm begging for it. @Mike95060 its exactly the feeling you described. But this whole bigger picture time-off stuff is a new experience for me. Living in SoCal is probably part of the "problem" too because racing ends in Dec and starts in Jan :LOL:
 
One thing that varies between sprinters/jumpers/hurdlers and distance runners is that the former needs 5-6 weeks of down time between the end of the season and the start of training to get back to a healthy baseline with the micro tears and micro fractures all healthy again. Meanwhile, the distance athletes can't take more than 2 weeks down time, otherwise their O2Max, Enzymes and other grains drop far too much and they have a lot more required time to build back up.

It's interesting how the body acts different depending on using slow twitch muscles and aerobic training versus high impact, high intensity of sprinting, jumps and hurdles.
 
When I found out that Usain Bolt has never run a 400, I wanted to quit running :laughing

If I cared more about aesthetics, my distances would drop like a lead balloon. I would rather look like Bolt than Kipchoge lol
 
Ah, pay attention to the 'while training'. You can train for the 400m, especially late in the season, by running a shorter distance. The trick is in repeating with a short rest at high intensity (speed), it's referred to as speed/endurance training.
 
Did anyone do the Sea Otter Classic over the weekend?

It's my favorite racecourse of the year. 25th out of 133 riders in 40-49.

Not bad. I did better this year, but 2 years ago is when I did my best.
How was the race experience in the XC? Traffic? Fun attacks?

You see the new Conti's? I ordered a pair of the 2.4 Race/Rapid version already :LOL:
 
today’s effort. it felt like a lot of work and the watch confirmed it. my arms are tired. i was sedentary yesterday and sunday. i needed to get out. the heart rate is really high today im usually in hr zone 2 in my chair
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