Fitness Forum: final prep for CX Nats; staying motivated

Dec 7, 2009 by editor

This week Russell Cree and the coaches of Upper Echelon Fitness answer questions about last minute prep for CX Nationals, staying motivated after an upgrade, off-season diets and issues involved with indoor vs. outdoor training.

Would you like to ask Russell or any of the other coaches a question? Please use our Contact Form.

1. I’m registered for the national championships in Bend this week. How should I approach these last days before my big race?

Omer Kem: I have a couple of clients who are serious about CX Nationals and my experience says that it is better to be over-rested rather than over-trained. 3 weeks out from the event might be a good time to take some time to relax. You can do 3-4 days of easy spins or days off, start the Monday or Tuesday if you raced the prior weekend. This is almost more of a mental reset. The next week would be a good time to do sharp hard efforts of 1-5 minutes. Think about being explosive and the type of efforts it takes to have a good CX race. The training and racing leading up to this point is done, all you can do now is keep the edge sharp through these efforts. That last week it is important to rest and focus on the race. Nerves are part of racing and you can use them to your advantage. Your coach is key during this time to remind you that all the training is done and your fitness isn’t going anywhere in the last days leading up to the race. All you can do is race hard and hope for some luck.

2. I just upgraded to a new category, what’s a good way to stay motivated now that I’m not racing on or near the front?

Russell Cree: Reassess your goals. As a Cat 3, you were in contention to win. Now, that may not be a realistic goal. Go into each race with an achievable goal. Maybe the goal is to finish with the lead group? Maybe to get into a breakaway? I am a firm supporter of teamwork in cycling. I think this is the best way to be part of success as you upgrade. Join a team that has more experienced riders and help the team win. Even if it’s not you winning, you can play a role and be part of the success. As you progress through the ranks, you should always be reflecting on your goals and setting new goals along the way.

3. What’s the difference between trainer time and road time?

Omer Kem: The biggest difference is a lack of coasting time. A workout on the trainer is more focused than a workout on the road. I had a coach tell me once that 2hrs of trainer time was worth 4hrs of road time, this is the same coach who made me do 6hrs on the trainer once. For my clients during the winter months I like to give them 2 workouts if they think that they might do a trainer or outdoor ride. The trainer workout would be half or less than the outdoor ride and would focus on short intervals with short recovery, maybe 3min on/2min off at varying intensity or cadence. I think that this makes the time go by quickly.

4. What are the different benefits of rollers and stationary trainers?

Russell Cree: Most cyclists end up with both types of indoor training devices over the years. Both are great, but are different. The stationary trainer is great for short hard efforts. They are stable and can offer higher resistance. They are also good for “zoning out” during training because they do not require the focus of rollers. They also can be useful for warming up for races because they are easy to travel with and easier to set up in a an uneven parking lot of field. Rollers are good for pedal efficiency and balance. Leg speed and efficiency is important and rollers are great for this. They also allow for a more “real life” feel to riding indoors. Your bike moves under you more like outdoor training. Limitations can be the ability to do short, hard efforts. The locally made, InsideRide e-Motion rollers are a good option for this, however. Their design does offer front and back motion which makes out of the saddle effort easier and they do offer fairly high resistance. Again, both are great options. If you are choosing between one for your first trainer, you may also consider the noise level if you live in a apartment or condo.

5. Can I eat lean meats only for meals in the winter?

Tina Brubaker: Relax. Don’t panic. Put on a few pounds in the winter. Wear a puffy coat. The winter is a good time to take a break from being neurotic about food and training. Revel in all the savory holiday fare. Any weight you put on will come off as soon as the base miles begin in December. And spend a little time enjoying some non-cycling activities this winter once cross is over so you can come back FRESH in 2010!

The Upper Echelon Fitness Coaching Staff

Russell Cree, DPT
Russell is a professional cycling coach, bike fitter, exercise physiologist, and Physical Therapist. He has been coaching professionally for ten years and has worked with all levels of cyclists from recreational cyclists to Grand Tour stage winners, and Olympians. He has personal experience competing as a Cat 1 in road and cyclocross, and professional XC mountain biking.
Evan Elken
Evan brings a wealth of experience to coaching. Evan raced professionally for five seasons and excels with sprinting and race tactics. Evan was a collegiate baseball player prior to cycling. He studied mathematics and computer science at Lewis and Clark College, which is helpful for data analysis for wattage-based training.
Brian Forbes
Brian has been a dominant rider in Arizona for the past decade prior to relocating to Portland in 2009. Brian has been a professional coach for five years and also has a special interest in sports nutrition and supplements. He raced professionally for three years with the Jelly Belly team.
Tina Brubaker
Tina is a top Northwest rider with experience in all disciplines. She is one of the top riders in road, criterium, cyclocross, and mountain biking. Most recently, Tina is the team leader for the Veloforma Women’s Team.
Omer Kem
Omer has competed at the top level of domestic cycling, riding in events such as the Tour of California for Team BISSELL for three years. Omer has worked with many top coaches in the United States, such as Max Testa, and Renee Wenzel.
Chris Swan
Chris is a USA Cycling certified coach and has directed the University of Oregon cycling Team. He is a Category 1 road cyclist.