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MTBCoach Official Training Partner for Mudslinger Events

We are excited to announce that MTBCoach is the official training partner for Mudslinger Events.  Mudslinger Events promotes premier cycling and running races in Oregon.  MTBCoach will provide coaching, training plans, nutrition guidance and race preparation for Mudslinger Events.

In addition, between now and Jan 31, MTBCoach athletes that sign up for the High Cascades 100 or Oregon MTB 24 will receive 15% off their entry fee. Also anybody that signs up for these events also get 10% off MTBCoach Basic, Personal or Premium coaching package the first 3 months of coaching.

High Cascades 100

Annual Endurance Mountain Bike event on the third Saturday in July with 70 Miles of Singletrack and amazing support for your High Cascades 100 Finish! 

Oregon 24

SOLO, Team of 2,4,5 or Corporate for 24 Hrs or 12 hrs for select SOLO or DUO participants. Ride under the stars in Central Oregon the weekend after labor day in Bend!

About Mudslinger Events LLC

Since 2003 Mudslinger Events LLC has been producing cycling related events with a focus on adventure. Mudslinger Events LLC, founded by Mike Ripley who grew up in Eugene, Oregon riding the Urban trails in the Eugene area in the early 80’s.

Mudslinger Events LLC serves on two nonprofit boards and with 3000 annual participants contributes an estimated 1.5 million to the statewide economy focused on recreation and participatory sports in the Willamette Valley and Central Oregon. 

About MTBCoach LLC

Founded in 2008, MTBCoach is focused on providing the most current and tested tools, techniques, and resources to create training plans and deliver personalized coaching to help you improve your results. We specialize in coaching and consulting for athletes who are racing and training for road, mountain bike, triathlon,  endurance events including Gran Fondos, Centuries, Road Races, Cross-Country (XC), Endurance, and Ultra-Endurance, sprint, olympic and iron distance triathlons .

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Welcome Associate Coach Erin Johnson

Endurance Cycling Coach. MTB and Road training and racing.
Coach Erin
Coach Erin

I’m pleased to announce that we have added another coach to our fast growing coaching group. Coach Erin Johnson brings another perspective to training. As a mom she knows the demands of a busy schedule and how to balance training and racing to be successful.

I first meet Erin 3 years ago when she contacted us to coach her. Unfortunately we never started as she has  endured many health issues that kept her from lining up.  As a lifetime athlete, coaches have inspired her through out her life and since she hasn’t been able to train and race, she wanted to help others with her vast knowledge of endurance racing.

Erin Johnson is a USA cycling Level 2 certified coach and former professional level Ultra Distance Mountain Bike Racer currently living in Louisville, Colorado. She has completed more than a dozen 100-mile races including Leadville, Breckenridge (her favorite) and the Hundo. In addition, she landed on the podium five times. Erin comes from a strong endurance background competing in ultra running and adventure racing before finding her love for epic days on bike.

In 2009 Erin took some time off and was subsequently plagued by injuries and illness. Five years and eight surgeries later, she retired from racing. During this time she had to go from the hospital to six-hour training rides on several occasions. She understands what it feels like to be down and have to build yourself back up again and again…not just your body, but your mind too.

As a working mom Erin also understands the demands of family and life on an athlete. She specializes in maximizing a client’s time getting the most “bang for the buck”. She is passionate about training; racing and helping athletes reach their goals whether you race for the podium or just to finish in “good style”.

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Welcome Associate Coach Ben Stein

Endurance Cycling Coach. MTB and Road training and racing. MTBCoach Ben Stein Training plans, 100 mile training plan, stage race training plan, 50 mile training plan
MTBCoach Ben Stein Training plans, 100 mile training plan, stage race training plan, 50 mile training plan
Coach Ben

MTBCoach is proud to announce the addition of Associate Coach Ben Stein.  Ben comes to us with a wealth of experience and education in exercise science and physiology.  Ben’s experience in training and racing endurance sport will no doubt help our athletes.

Benjamin (Ben) Stein is a Cat 1 mountain bike racer with nearly 10 years of endurance events experience both in Colorado and Idaho. Ben has a strong passion for coaching and physical activity. He has finished numerous mountain bike endurance events, XTERRA triathlons, 4 x Half Ironman finisher, and avid CycloCross fanatic! “Cross hurts so well”.

Along with an experienced race resume, Ben studied exercise science and exercise physiology, earning a Master’s degree in Exercise Physiology. Ben’s thesis research investigated cycling kinematics at a simulated incline on an indoor cycle ergometer, transitioning Ben into a local (Idaho), well-known professional bike fitter and cycling coach.

Combining Ben’s skill set with his passion for cycling allows him an in-depth understanding into the human body’s intricate mechanics and physiology. Ben’s ability to integrate his education with his own passion for endurance events provides his clients a unique skill set of physiology testing, biomechanics, coaching, and injury prevention.

Ben is currently accepting athletes for all disciplines from his home state Idaho, and anywhere in the world.

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Do you need a coach?

I’ve heard some great reasons why  you need a coach.  I’ve even heard someone say “Everyone should have a coach”.  I’ve also heard a lot of different reasons why you don’t need a coach.  These reasons were not directed at me personally, but comments I’ve heard on the trail or ease dropping on friends and clients friends facebook comments or blogs. Some comments include “all coaches do is bark power numbers” or “who likes to do intervals all the time”. My favorite was “my coach wanted to know about my bowel movements and I couldn’t take it anymore.” While there is some truth to all that, watching power and doing intervals make you faster, that’s a fact.  Riding your bike without structure doesn’t always make you faster, eventually this rider will be limited.  A coach will guide you through the process and make sure you are progressing, and if you aren’t, they will adjust your workouts and riding pattens so you do progress.

I understand that a coach is not for everyone. Many people have done great self-coaching themselves. There are a lot of great resources out there, and Joe Friel’s Mountain Bike Training Bible is an excellent resource.  Do a Google on “free traning plans”and you’ll find a ton of self guided plans and tips. The problem is there is so much information;how do you make sense of it all? A coach help you put it all together; training, race execution. equipment choices, rest and nutrition. It’s a lot to know and deal with.

Motivation

A coach can motivate by finding your strengths and build on your weakness. When you are lacking motivation you’re missing the things that will drive you to succeed. Coaches will hone in on those things and bring the drive back. You have got to want it, have a goal and be dedicated. If its not important to you, you will fail.

Accountability

Knowing you have someone watching your workouts and going to review the work you are doing is not only motivating but will push you a little harder then you would if you were doing it on your own. You want to impress and show you are working hard and make your coach proud.

Data analysis

At the end of the day, what do all the numbers mean? Are you doing enough or too much. The accumulation over a week or month must be accounted for and how does that fit into the big picture (goals). Do you have the time to learn TSS, IF CTL, ATL and TSB? Time constrained athletes want someone to understand this so they can just focus becoming faster.

Balance work with rest

I see a lot of athletes that are over working themselves and are never recovered to do the important workouts. More is not always better. Getting the right amount of rest and work is critical to successful events. As athletes get older the consistency in workouts is more important then when they were in their 20′ or 30’s. but they also take longer to recover and rest is also critical.

Event execution

Doing your first XC race or tackling a 100 mile or stage race. You need to understand your pacing strategy. You need to understand the equipment or fueling needs.  Coaches have been there and done that.  Use the experience of  an expert to guide you on these challenging endeavors.

Get over hurdles

You’ve been self-coaching for years and you hit a platue. It’s most likely you have been doing the same type of workouts and not progressing.  You need help to make a jump to the next level and having trouble doing it on your own.

Coaches are not just for professional athletes.  All athletes seeking to become better or maybe learn new skills can get the biggest benefit from a coach.   Coaches don’t work miracles, but if you do the work a coach prescribes, you will become stronger and a more skilled racer.

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Fruita MTB Camp 2013 Recap

The first MTB Coach spring training camp was a success. We had six people of varying skills, from beginner to expert take on some of best and most fun trails in Fruita CO. The Trek Colorado Racing Team attended to lead rides and give tips on riding and race throughout the weekend.

Gathering after riding Horse Thief Bench Loop
Gathering after riding Horse Thief Bench Loop

The first day of camp we headed out to the Kokopelli trails in Loma.  The ride included a loop around Horse thief Bench which made for a great location for some skill building and remembering how to ride on techy stuff after a winters worth of riding on the road and trainer.  Then we moved on to Marys Loop and Steves Loop.  This was the first single track people have seen in a couple of months as most people from Colorado are on the road and trainer during the winter months.

 

 

At the end of the Western Rim.
At the end of the Western Rim.

Day two included a great talk from Kelli at Apex Nutrition.  I have been working with Kelli for a few months now and have seen great results in my fueling and lost a couple of pounds on the way.  Kelli talked to us about endurance sport nutrion.  This was a great session that had everyones attention.  Nutrition is such an important aspect to training and racing, if you have it wrong you’ll suffer, loose performance or even DNF.

After Kelli’s talk we headed into Rabbit Valley to ride the Western Rim.  It was an awesome day with mostly clear skys and  warm sun.   The ride was great until we hit a unfamiliar trail, but all was good after riding the rim a second time on the way back to the Parking Lot.   If you haven’t riden the Western Rim, this is one of the gems of the Fruita area.  The views of the Colorado River are amazing .

 

Kelli giving us great advice on how to eat for training and racing.
Kelli giving us great advice on how to eat for training and racing.

The last day included 18 Road for in my opinion the best single track in Fruita.   Here we added more skill building with all the great descents  Kessel Run, PBR, Joe’s Ridge, Mojos and Zippidy  Do Da.  Skill practice including learning cornering, pumping and handling step descents.  We took some folks on some tails they never thought they would ride and ended with a big smile at the end of the day.

Thank you to everyone that attended and came out to support.  The energy and excitement made the camp a great success.  I’m looking forward to future camps.  If you want to stay informed of training camps, sign up for the mailing list in the upper right hand corner.   Hope to you at the next one.

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Cyclocross Training Plans are now available.

New Cyclocross training plans are available.

This is a 12 week CX (Cyclocross) plan for advanced road or MTB racers to  prepare for the short efforts of CX races.  The plan includes many high intensity on bike workouts, core strength for balance and agility,running and dismount/mount practice.

Each week is 6-9 hrs worth of workouts, every 4th week is a rest week.

For best results, before starting this plan, a 8-12 week base should be completed.  If coming off a road or MTB race season, allow for 1 or 3 weeks rest/transition before starting this plan.

Contact me directly or get your plan from trainingpeaks.com

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Trick or Treat

In our neighborhood, we have a Halloween tradition.  The Sunday afternoon before Halloween we do trick or treating.  This is done during the day because the really scare creatures are less likely to attack us.  I’m talking about Coyotes, Bears and Mountain Lions that like to come out at night.  Also, it’s much warmer during the day.  This past Sunday was the annual gathering.   It was snowing and cold, but the kids and people handing out the treats still has a great time.

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Old Man Winter has come early

This past week has brought a lot of snow.  At my home, 30inches.  This means that unless it warms up for a period of at least a week in the 50’s and 60’s my local trails are closed until April or May.   It’s unlikely that the weather will get warmer since  the highs have been in the 40 and 50’s for the last 4 weeks.

Last Saturday was my last mountain bike ride, even then there was a couple of inches of snow on the north facing tails.

Since then I have been on the trainer, ugh!  I’m looking forward to iceless roads and warmer days.

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26in tube in a 29in wheel

While out on a ride with one of my ‘Niner friends, he got a flat.  The new tubes stem busted when it was getting pumped up.  This was the last 29in tube in our bags.  We did have an extra 26in tube, so we used that.  We had about 30 miles to get home, so we hoped this would work.     It was all dirt road and asphalt home, but the dirt road had lots of rocks and other tire damaging objects.  Amazingly the stretched and held air all the way home.

It’s good to know that a 26in tube will work for a 29in tire