Thursday, November 20, 2014

Coach's Column with Andy Applegate: Trainer Workouts to Get You Through The Winter

Question: What trainer workouts can I do this winter to really work on increasing my overall power?

Answer: This is a very general question and we could write many words to cover all the possibilities. Ideally you would be able to periodize your trainer workouts over several training blocks. By this I mean, targeting specific types of intensity sessions to focus on one aspect of fitness for several weeks at a time before moving on to the a different focus. If you do have a couple months, I would suggest first doing a full block of steady state efforts (long efforts of approximately 95 to 99% of current lactate threshold, or about a 7.5 to 8 on a 1-10 intensity scale). An example of workout progression here would be building from a session of 5x5 mins up to 3x15 mins at steady state effort. Recovery time for these should be approximately 50% of the duration of the "work" interval. Do this type of session about 3 times a week for 3 weeks and you should see some significant gains. After a bit of an recovery block it would be time to move to the next focus: Vo2max.
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Tuesday, November 18, 2014

New Spring Date & Pivot Sponsorship for Grand Junction Off-Road

Chloe Woodruff leads the way at the 2014 Grand Junction Off-Road - photo by: Brian Leddy

Epic Rides Announces May 2015 Grand Junction Off-Road Date & New Sponsors to Reward Participants with $75,000+ in Gear

A new year is right around the corner, and to celebrate, Epic Rides today announced a new event date for the Grand Junction Off-Road presented by U.S. Bank mountain bike event and new high-profile sponsors for 2015 that will reward event registrants and participants with some of the best gear the bike industry has to offer, with a total retail value of over $75,000.

Taking advantage of the glorious late spring riding weather in Western Colorado, Epic Rides is working closely with the City of Grand Junction and the Bureau of Land Management to move the 2015 Grand Junction Off-Road to May 29-31. The Grand new date will now be a month after the Whiskey Off-Road in Prescott, Ariz., enabling participants to gear up more easily for both events while enjoying a more temperate time of year for mountain biking on Colorado’s Western Slope.
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Thursday, November 13, 2014

Coach's Column with Lynda Wallenfels: Taking Time Off vs. Enjoying Late Season Riding

Question: I want to take some time off the bike during this off-season, but I hate missing the nice fall weather since winter is right around the corner.  I also know I need to be back to a structured training program in December, January at the latest.  I don't feel too burned out from the season.  Should I still take a break?  If so, how long of a break should I take and how should I time it? Also, should I be 'lazy' during the break or be active still doing other physical activities?
 Answer:  There is no need to take any more than one week off the bike as an off-season break if you are healthy and don't feel burned out from the season. Do take a longer break from structured training but stay active. In fact doing late fall rides are a great way to take advantage of all that hard earned fitness you built up during the race season. Get out and have fun on your bike!
Do take a minimum of a single very low key recovery week where you relax, get a massage and sleep a lot. After that, enjoy the late fall weather and do all those routes and rides you missed out on during the season when they didn’t fit perfectly into your training plan. Most mountain bike racers enjoy adventures on their bikes, so pack a lunch and go exploring with friends.
Stay active in November and set yourself up for higher performance in 2015 with some of the following:
          Rehab any injuries.
          Improve your technical ride skills with a class, lesson, camp or practice.
          Cross train with other aerobic seasonal sports such as skate skiing.
          Improve body composition and lose weight if you are more than 10 lbs over your optimum race weight for men or 7 lbs for women.
          Strengthen any weaknesses.
          Stretch any tight muscles and balance your body.
          Learn a new skill that will help you once the season starts such as yoga or how to wrench on your bike.
          Get any dental work done if needed.
          Get any other medical issue that needs recovery time taken care of.
          Take care of any physical labor or domestic chores you put off during the season.
          Give extra time and attention to your support crew - you know the people who you depend on in-season.

Lynda Wallenfels is a Category 1 certified USA Cycling coach. She coaches mountain bike, cross country and endurance athletes to personal bests and national championships. Lynda has been coaching off-road athletes and racing for 18 years. Connect with her through her website for information on mountain bike training plans, coaching and consulting at


Sunday, November 9, 2014

Moab Builds New Trails and BLM Bans E-Bikes on Trails

Looking up Castle Valley toward the La Sal Mountains - photo by: Townsend Bessent
Moab Trail News

The volunteer organization, Moab Trail Mix, has been busy constructing new bike trails. Keep in mind the agencies, Bureau of Land Management (BLM), the National Forest Service, National Park Service, the City, and local bike businesses and riders sit at the table and collaborate. The BLM used National Public Lands Day to encourage volunteers to shape a pedestrian path to the Dinosaur Stomping Grounds. It is an area that received tremendous press in August 2014. It is a trail that parallels the Mega Steps mountain bike trail in the Klondike Bike Trail System to an expanse of trace fossils. Close by, find the Copper Ridge Track Site, both areas of tracks are from the Jurassic Period in the fluvial Morrison formation deposit.

MOAB BLM has determined this year that motor assist bicycles (electric or fueled) are motorized vehicles, therefore, motor assisted bicycles are NOT allowed on non-motorized trails. The Moab Travel Council posted a terrific Motorcycle Trail Ride page in September 2014. Go look at it now. 

New Trail Report

In the La Sal Mountains, standing regal to the east of Moab, the Forest Service completed the Geyser to Burro singletrack trail and Jimmy Keen Flat Trail is 9 miles. Get a little respite from the summer heat and pedal these trails in the warmer summer months.


Thursday, November 6, 2014

Swank 65 - Pisgah National Forest, North Carolina

A cold start to the 2015 Couch Potato

Swank 65 and Couch Potato Reports

Despite lingering snow up high on the course, conditions were looking good for the 16th edition of the Swank 65k race on Sunday. Despite chilly temperatures that lingered in the mid-forties all day, the sky was clear and the sun was out. A modified course had riders tackling more technical singletrack than ever, and with the first technical climb up Daniel Ridge trail coming early in the race, the start was more important than normal for those looking for a good result.

Rolling up the Daniel Ridge climb, David Forkner (Greenlife) went off the front, cleaning many of the more technical sections, and opening a small gap on Matt Williams (Epic Brewing), Jacob McGahey (Industry Nine), and Spencer Lowden (Sycamore Cycles). Forkner was able to stretch his lead on the descent off the back side and he headed into the first aid station at Gloucester Gap with a sizable lead on a chase group that included McGahey, Williams, Lowden,  Nick Bragg, and Matt Champion (Sycamore Cycles).

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Friday, October 24, 2014

Sho-Air/Cannondale Announces New Team & Grassroots Sponsorship Program

All new Sho-Air/Cannondale squad with Max Plaxton, Keegan Swenson, Evelyn Dong, and Stephen Ettinger 

Sho-Air/Cannondale Announce World-Class 2015 Team
New Faces Join Seasoned Veterans to Tackle 2015 Calendar

Sho-Air International today presented the Sho-Air/Cannondale Professional Mountain Bike Team at the team’s headquarters and Cannondale flagship store, Sho-Air Cyclery in Orange, California. The team will face the 2015 campaign with a stacked lineup, welcoming newcomers and bringing a former member back “home.”

Canadian National Champion Max Plaxton returns to Team Sho-Air/Cannondale after being on loan to Cannondale Factory Racing during the 2014 season. In addition, up and coming women’s athlete Evelyn Dong also joins the team; this is Dong’s second full year as a pro rider. Over the past two years Dong has shown significant growth in the pro ranks to merit considerable attention and a factory ride.

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Thursday, October 16, 2014

Wisconsin Off Road Series Finale - Sheboygan, WI

Cooper Dendel on her way to a WORS title - Photo by Extreme Photography

Cooper Dendel Wins WORS Finale and Overall
Report by Todd Nutter

Another cross country mountain bike series closed its books for 2014 this past weekend. The nationally recognized Wisconsin Off Road Series (WORS), sponsored by Trek, held its finale on Sunday in Sheboygan, Wisconsin. The Sheboygan Bicycle Company MTB Challenge has been the closer for WORS for many years and remains a favorite for hundreds of participants. With perfect weather and trail conditions, racers prepared for what would prove to be a fast and exhilarating competition. 

Young Pro Female, Cooper Dendel (Quick Stop Bike Shop) has been the overall points leader since she beat out Abigail Strigel (Honey Stinger/Bontrager) at the WORS opener in Iola.

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Monday, October 13, 2014

Moab Rocks - Stage 3: Travis Brown and Jen Hanks Wrap Up the Open Titles

Photo by: Townsend Bessent
As a fitting end to 3 days of high-paced, bar-to-bar racing, the final stage of Moab Rocks was determined on the final climb of stage 3. After a gusting wind battered racers yesterday Monday’s weather couldn’t have been better.

Warm temperatures and sunny skies greeted riders and no wind could be felt. The great conditions meant the riders would have only each other to battle on today’s 30-mile final stage through the Magnificent 7 trail system.

The highlight of the final day was a showdown looming between former national champions: Travis Brown (Trek) for the Americans and Eric Tourville (Hype) representing the Canadians. Each rider had won a stage and just 30 seconds separated the two at the start, with Brown being the overnight race leader. 

The Canadians had a clear plan that started off with a suicide attack by Patrick Chartrand (Rocky Mountain) as soon as the start gun fired. Chartrand buried his head and powered away getting a 30 second lead before starting the first climb.
Patrick Chartrand and Eric Tourville attack on the downhill - Photo by: Townsend Bessent

The Rocky Mountain rider was a threat to take first on GC if his lead continued to build. That meant Travis Brown had to do all the work of chasing Chartrand and protecting his race lead.

Brown did his job bringing Chartrand back with Tourville close behind. After making contact with the lead duo Tourville attacked again and again. “I attacked Travis about 20 times today. He was really impressive. Each time I went he was able to catch back up,” Tourville said after the race.

The group of three shredded the 9-mile descent wheel to wheel and entered the finishing climb together. So close that Brown and Tourville registered the exact same time for the enduro segment.

After 3 days and almost 100 miles of racing the 2014 Moab Rocks title would be decided on the very last climb of the race. Just miles from the finish line.

The trio began the final climb together but Brown made it immediately clear that he had the legs to finish off his day in first place and maintain first overall in the GC.

Brent Pontius enjoying the singletrack at Moab Rocks - Photo by: Townsend Bessent 

Tourville powered his way in for second followed by Chartrand. Those three took the top spots in the final stage race results.

Peter Watson (Balance Point) finished fourth followed by Jonathon Firth (Planet Foods/Honey Stinger).

The women’s race became a battle between two race leaders and a challenger looking for a stage win. Overnight open women’s GC leader Jen Hanks (Epic Brewing/ took the lead on the first climb out of the Gemini Bridges parking lot and was joined shortly after by 40+ leader Margie Smith (Wilson) and yesterday’s top challenger Pepper Harlton (Devon).

Jen Hanks on her way to the Open Women's title - Photo by: Townsend Bessent

Harlton was determined to make up for a weekend of bad luck by taking a stage win at Magnificent 7.

The three riders stayed together throughout the first half of the race climbing the rock-strewn trails in unison.

Right around the midway point the racecourse plunged down a steep Jeep trail littered with blind drop offs. The two Canadians, Smith and Harlton, fearlessly charged the treacherous trail opening an immediately opening a sizable gap to Hanks. The enduro segment downhill was next and the two leaders pushed the limits demonstrating their mastery of rough trails.

Margie Smith dominated the 40+ women's race at Moab Rocks

That’s when bad luck struck Harlton for the third consecutive day. This time coming in the form of a flat tire for the Canadian cyclocross phenom.

The flat allowed Hanks to rejoin Harlton and the two played cat and mouse on the final road section approaching the base of the final climb. Hanks put in an acceleration on the early slopes of the climb. When she looked back a small gap had opened and the Epic Brewing rider went into full attack mode sensing a stage win in hand.

The final push to the line would prove anti-climactic as Pepper Harlton flatted again on the final descent and Hanks cruised home with stage win and open women’s title in hand.

Riders congregated at the finish reliving their stories of a fantastic three days of racing in one of the most challenging and majestic race venues in the United States.

The final awards ceremony was held, as it was every night, in Swanny City Park with great prizes, a slide show of the day’s race, and free beer provided by Moab Brewery.

Click Here for full results from Stage 3

Click Here for full GC results following stage 3

Riders from Barcelona and Canada added to the international flavor of Moab Rocks - Photo by: Townsend Bessent
Kenny Jones crushed Moab Rocks on a hardtail singlespeed - Photo by: Townsend Bessent


Sunday, October 12, 2014

Moab Rocks Stage 2 - Travis Brown and Jen Hanks Take Over the GC

As any veteran of the 24 Hours of Moab will tell you, fall racing in Moab is as much about surviving the environment as it is about conquering the trails. Today’s stage 2 of Moab Rocks proved that to be true.

Moab has an endless number of challenging weather conditions it can throw at you. Today Moab chose: Wind. A gusting 20-25 mph wind strafed riders throughout the day, at times making it difficult to hold your line on the tight singletrack of Klondike Bluffs. Although it could have been worse as abundant slickrock kept blowing dust to a minimum and the winding trails meant the wind was never in your face for too long.

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Saturday, October 11, 2014

Moab Rocks Stage 1: Canadians Dominate Day One as Eric Tourville and Jennifer Schulz Lead Open Categories

Travis Brown opens it up on the Upper Porcupine Singletrack - Photo by: Townsend Bessent

Moab Rocks 2014 kicked of with a vengeance just after sunrise this morning. Just as the sun crested the majestic red rock cliffs around the world’s first mountain bike mecca 94 riders took the start with all eyes on conquering the 17-mile, 5,000 vertical foot climb up Sand Flats road.

In contrast to 2013, this year’s Moab Rocks stage race started with the toughest 17 miles of the racing first. 

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Sunday, April 18, 2010

Sea Otter Classic - Cross Country- Full Results, Photos and Report to Follow

Photos courtesy of Brightroom

Burry Stander took the sprint finish for his second consecutive Sea Otter win

Georgia Gould took wins in the short track and XC this weekend

Pro Men

1, Burry Stander (Specialized) 1.23.13
2, Geoff Kabush (Maxxis/Rocky Mountain) 1.23.13
3, Todd Wells (Specialized) 1.23.15
4, Christoph Sauser (Specialized) 1.24.19
5, Roel Paulissen (Cannondale) 1.25.27
6, Manuel Fumic (Cannondale) 1.25.52
7, Jeremy Horgan-Kobelski (Subaru/Gary Fisher) 1.26.05
8, Jeremiah Bishop (Cannondale) 1.26.05
9, Marco Fontana (Cannondale) 1.26.30
10, Chris Sheppard (Rocky Mountain) 1.26.35
11, Carl Decker (Giant)
12, Barry Wicks (Kona)
13, Adam Morka (Trek)
14, Conrad Stoltz (Specialized)
15, Jason Sager (Jamis)
16, Benjamin Sonntag (Cannondale)
17, Lachlain Norris (Drapac)
18, Travis Livermon (Champions systems)
19, Kris Sneddon (Kona)
20, Thomas Turner (Jamis)
21, Craig Richey (Aviawest)
22, Andy Schultz
23, Stephen Ettinger
24, Ryan Woodall
25, Rotem Ishay
26, Ken Onodera
27, Spencer Paxson
28, Tad Elliot
29, Peter Glassford
30, TJ Woodruff
31, Dana Weber
32, Max Know
33, Robert Marion
34, Stefan Widmer
35, Sean Babcock
36, Kerry Werner
37, Simon Jensen
38, Sam Schultz
39, Tinker Juarez
40, John Bennett
41, Russell Finsterwald
42, Mitchell Hoke
43, Pierre Facomprez
44, Burke Swindlehurst
45, Kalan Biesel
46, Eric Emsky
47, Jeffrey Herrera
48, Dror Pekatch
49, Vincent Lombardi
50, Brendan Stewart
51, Colin Cares
52, Yuki Saito
53, Ben Thompson
54, Bryan Alders
55, Aaron Bradford
56, Erik Tonkin
57, Aren Timmell
58, Scott Frederick
59, Adam Snyder
60, Tim Allen
61, Ross Schnell
62, Greg Carpenter
63, Ethan Gilmour
64, Nate Whitman
65, Alex Grant
66, Kevin Smallman
67, Drew Edsall
68, Spencer Powlison
69, Anthony Slowinski
70, Troy Wells
71, Lucas Livermon -1 lap
72, Omer Kem
73, Nicholas Stevens
74, Aaron Snyder
75, John Nobil
76, Blake Harlan
77, Bradford Perley
78, Dylan Stucki
79, Michael Mooradian
80, Aaron Elwell
81, Brady Kappius
82, Kenny Burt
83, Alex Boone
84, Nate Byrom
85, Justin Maka
86, Gabriel Keck
87, Nitish Nag
88, Brian Astell
89, Charles Jenkins
90, Mitchell Peterson
91, Ncik Weighall
92, Jeff Blair -2 laps
93, Mike Anderson
94, Randall Jacobs
95, Tony Smith
96, Jason Moeschler
97, Wiley Mosley
98, Matt Connors
99, Noah Tautfest
100, Ben Sullivan
101, John Burns
102, Ron Castia
103, Jeff Kerkove
104, Seamus Powell
105, Zachary Keller
106, Bob Delp
107, Osias Lozano
108, Garnet Vertican
109, Rob Sousa
110, Anastasio Flores
111, Andrew Rigel
112, Hal Helbock
113, Eric Batty
114, Evan Plews
115, Rouke Croesser -3 laps
116, Bryan Van Vleet
117, Matt Wittler
DNF Ryan Trebon
DNF Sid Taberlay
DNF Kat Statman
DNF Nick Truitt
DNF Drew Mackenzie
DNF Jim Hewett

Pro Women

1, Georgia Gould (Luna) 1.16.48
2, Lene Byberg (Specialized) 1.16.54
3, Katharine Pendrel (Luna) 1.17.33
4, Willow Koerber (Subaru/Gary Fisher) 1.17.34
5, Heather Irmiger (Subaru/Gary Fisher) 1.17.57
6, Emily Batty (Trek)
7, Pua Sawicki (
8, Katerina Nash (Luna)
9, Chloe Forsman (Tokyo Joe's)
10, Kelli Emmett (Giant)
11, Amy Dombroski (Luna)
12, Alison Powers
13, Melanie McQuaid (Specialized)
14, Amanda Carey (Kenda/Felt)
15, Judy Freeman (Kenda/Felt)
16, Alice Pennington (S&M)
17, Sue Butler (River City Bicycles)
18, Kathy Sherwin (Mafia/Pabst/Felt)
19, Nina Baum (Cannondale)
20, Aleksandra Moora (Bedford/Spin/Verge)
21, Lizzy English
22, Sonya Looney
23, Rebecca Rusch
24, Krista Park
25, Linnea Koons
26, Joelie Guynup
27, Holly Liske
28, Wan Line Chang
29, Christina Betz
30, Lydia Tanner
31, Timari Pruis
32, Danae York
DNF Mical Dyck
DNF Kari Studley


Sea Otter Classic - Cross Country- Pro Men Live Updates

Kabush brings it all back together. It's going to be a 3 up sprint for the win!

All three riders wind it up. And it's looks like Stander is going to take the win!

He just inches in front of Geoff Kabush with Wells right behind.

Christoph Sauser rolls in unchallenged for fourth with Roel Paulisen in the fifth and final podium spot

Marco Fontana takes 6th

Jeremy Horgan-Kobelski and Jeremiah Bishop come sprinting into the finish with JHK just taking it in front of the Cannondale rider

Special thanks to Todd Park for assistance with the reporting today

With a 1/2 lap left Wells attacks on one of the dirt climbs but Kabush closes it down and counters with his own move putting him in the lead. It doesn't last long.

Now Stander takes his shot with a huge acceleration! He has a gap but it's small...


As the leaders enter the final lap it's now Stander's turn to attack on the pavement of Laguna Seca. Kabush quickly shuts down the young South African with Wells locked onto his wheel.

It's great to see an American doing this sort of damage in a field stacked with international talent

Sauser remains in 4th but he is now too far out to contest the lead. It will come down to Stander, Kabush, or Wells


The third lap is now done. Geoff Kabush attacks the Specialized duo on the track. Kabush wants to get rid of these two or at least split them up. Even someone as strong as K-Bomb doesn't stand a chance against the combined strength of Stander and Wells.

Kabush needs to keep the pace high to keep Sauser from bridging up and making it three against one at the front.

The chase group is no down to just one rider and it's Sauser.

Just 45 seconds behind Sauser it's a group of six including Jeremy Horgan-Kobelski, Marco Fontana, and Roel Paulisen

At the beginning of the third lap Todd Wells and teammate Burry Stander have moved off the front with Canadian Geoff Kabush in tow

Christoph Sauser is in fourth with one comrade.

After the opening lap a lead group of twelve has joined at the front. Most of the top contenders are in front group. The games are already beginning as no one wants to pull through the paved sections of the course.

Todd Wells launches a big attack on the climb just before the riders exit the race track.

Sam Schultz and Ryan Trebon are two big names not currently in the lead group. They are both chasing hard to get on.

These riders completed the first lap in just 18 minutes! Unfortunately some racers will be getting pulled on the next lap.


The men's race has just started.

It promises to be a truly high-octane event with some of the fastest men in the world on hand. Yesterday's winner Todd Wells will certainly be up front as will his teammate South African Burry Stander. Euro World Cuppers Marco Fontana, Roel Paulisen, and Christoph Sauser will all be looking to steal a win on US soil. And of course, Geoff Kabush is always a factor.

In order to comply with UCI regulations the Sea Otter course has been radically modified from it's previous route. Now racers will stay on the Laguna Seca raceway for about 3/4 of a mile throughout the race while periodically ducking onto the dirt for some singletrack. FInally the race leaves the raceway for two steep off-road climbs before entering the track again just before the finish. Laps shouldn't take more than 18-19 minutes for these monster of mountain biking.

Stay tuned for all the action with live updates each lap on