Andy Blair hopes Port to Port win leads to Games selection

PORT to Port mountain bike race winner Andy Blair is hopeful he will be celebrating Glasgow Commonwealth Games selection later this week.

Yesterday the 34-year-old from Canberra became the inaugural winner of four-day Port to Port by an overall time of 29 seconds from Bendigo teenager Chris Hamilton.

Blair won the 45-kilometre stage four from Swansea to Nobby’s, which journeyed through Blacksmiths Beach and Glenrock reserve, in a time of one hour, 44 minutes and 48 seconds.

There was a seven-man sprint to the finish line with also included the Hunter’s top cyclist, Wangi Wangi’s Chris Aitken. Aitken was fourth in stage four and finished fifth overall, 14 minutes behind Blair.

While the Port to Port is not part of the Commonwealth Games selection criteria, Blair said the victory was invaluable practice. ‘‘I don’t know if I’m going to get a call up yet, but this has formed part of my preparation,’’ Blair said.

‘‘It’s really good training, this sort of event, where you’re racing day in day out. It’s really good intensity.’’

Blair’s victory was set up on day one when won the first stage at Nelson Bay by almost three minutes from Hamilton.

On day two Hamilton beat Blair by a second in a sprint to the line. Blair’s lead was then shaved to just 28 seconds following the third stage where he finished seventh and 2.22 minutes behind Hamilton.

That meant it was vital Blair finished in the lead group on stage four.

‘‘It was a relief,’’ he said yesterday. ‘‘Yesterday really ate up my margin for safety. Any little problem could have been really bad with just a small lead of 28 seconds.’’

Blair’s partner Jenny Fay won all four stages in the women’s to be the overall series champion by almost 40 minutes.

Workshop: Fixing noisy disc brakes

Over the past few months, we’ve been vigorously riding a Whyte 29 C test bike for review in our latest issue of Enduro Magazine. Whilst the lightweight carbon 29er hardtail is incredibly quick and has impressed us with its sure-footed stability, throughout the testing period it hasn’t quite been all apples and roses. The 29 C is the base model of the 3-tier lineup, and as such features the basic Elixir 3 hydraulic disc brakes that sit near the lower end of the Avid range. Despite their no-frills appearance however, these are actually a great performing brake when setup properly, with heaps of power and a level of modulation that avoids the ‘bitey’ sensation that some other brakes can be guilty of.

Although we have plenty of experience with the Elixir range, on our Whyte test bike the brakes began to develop quite a bit of audible vibration from both wheels after the first few rides. Despite the squeaky noises going on, the brakes still performed well enough, but there was also an ever-so-slight pulsing sensation through the levers that was pretty dam annoying. The issue we experienced with the brakes on the Whyte was almost exactly the same that we had with the Formula R1 brakes we tested in the previous issue. Although we had some idea of what was going on, we decided to speak to a handful of different bike shop mechanics and riders to hear their thoughts on the issue and whether they had experienced anything similar on their own bikes. On top of that, we got in touch with both SRAM and Formula to hear their thoughts on brake noise, what causes it and how best to fix it.

It has to be said firstly that there are quite a few factors that can cause a noisy disc brake, and that one persons ‘sure-fire fix’ will not necessarily address the issue that your brakes are experiencing. Here are some examples of what might be going on:

Contamination: Commonly caused by a wayward squirt of chain lube or an accidental grab of the rotor with greasy hands, contamination of your brakes will result in noise of varying levels and deterioration of overall braking power. In most cases, once the pads and rotors are contaminated, you’ll likely have to throw them into the bin and start afresh. A clear indication of contamination is if your front and rear brakes are providing different levels of stopping force (i.e. the one with less force is contaminated). However, it is possible for both to be contaminated at the one time.

Glazed Pads: Caused by excessive heat from sustained downhill braking, glazing involves your brake pads heating up to a point where the surface becomes shiny and smooth. This smoothness can cause a high-pitch whining noise, a lack of overall power and can also affect the rotor surface too, which will show discolouration like the pads. This is symptomatic of a setup that is under-gunned for your weight and/or riding style.

Poor Bed-In: If your new brakes are not correctly ‘bedded-in’ from the start, they can cause noise, poor power and a ‘shuddering’ sensation at the levers. Bedding-in brakes involves applying a consistent layer of pad material to the rotor surface. It is the interaction between this layer and the brake pads themselves that provides you with the friction that slows you down.

Improper Application: Having experienced our fair share of bike shop time during previous lives, we have found this issue is a particularly common complaint amongst riders who are using their MTB for commuting or for lighter duties on bike paths and rail trails. Disc brakes are designed to operate in some pretty full-on conditions, and their principle design is to work on friction. Sometimes that friction results in noise and there’s not a lot you can do about it. However, the lighter you are, and/or the more ‘gentile’ your riding is, the less you will be working your disc brakes to their full potential and the more chance there is for noise to occur.

After some discussion with Dylan Coulson at SRAM’s technical service centre, DSD, it appeared that our brakes were experiencing the 3rd issue, caused by improper bed-in. The vibration and shuddering we were experiencing was due to an inconsistent braking surface on the rotor, caused by dragging of the brakes during their first few outings. These microscopic ‘ripples’ along the brake rotor are magnified during hard braking, resulting in a bloody awful noise and vibration at the levers.


The steps that we will take you through today are part of a process that essentially ‘resets’ the rotor and pad surface so that you can begin bedding-in the pads as if the brakes were new again. What needs to be said here is that depending on how badly the brakes have been bedded-in in the first place, you may actually have to replace both the rotors and pads, which is what both Avid and Formula recommend. We would also recommend this if you’re guilty of a short temper or are not renowned for amazing mechanical abilities amongst your mates. Of course, if your brakes are contaminated, this process has limited effectiveness depending on how bad the contamination is. Unless you are 100% sure on the issue you’re experiencing, this may be the point where your local qualified bicycle mechanic will be better equipped to fix the issue and get you back out on the trails. We shouldn’t need to note how important brakes are whilst riding off road, but if you’re not sure – hand your steed over to the experts!

In order to carry out this procedure, you’ll need some bicycle/automotive disc brake cleaner, some clean lint-free rags, gloves, Wet ‘n’ Dry sandpaper, and the necessary Torx/Hex keys to remove your rotors and pads. A clean work surface is essential, along with ventilation.

Step 1. Remove the Disc Rotors from the wheels.

Step 2. Remove the brake pads.

 Step 3. Clean both brake rotors by blasting with disc brake cleaner

Step 4. Using a small wooden block, wrap around the sandpaper so that 

you have a flat surface to work with.

Step 5. Begin rubbing the brake track of the rotor with the sandpaper, making 
a circular pattern and applying a medium-firm pressure. You should be able 
to see a visible change in the surface (below). After sanding, give the rotor 
surface a blast with disc brake cleaner to ensure all contaminants are removed.

 Note the difference in the rotor surface on the left (after) and the right (before).

Step 6. Now to clean the pads. Blast the brake pads with disc brake cleaner, 
then rub the pad surface along a clean rag to remove any contaminants off the surface.


Step 7. Using a clean piece of sandpaper, rub each pad in a circular motion 
in order to remove any microscopic patterns on the surface. After this step, 
give each pad another blast with disc brake cleaner, wipe along a clean rag 
and allow to dry.


Step 8. Mount the rotors back onto the hubs and fit the pads back into the brake callipers. Ensure all hardware and mounting bolts are torqued and tight.

Step 9. Bedding In.

Depending on the brake manufacturer, this process can vary from brand to brand. If you speak to mechanics, there will likely be a range of techniques to accomplish this task properly, but the fundamental thing to remember is that you want to apply an even and smooth layer of brake pad material to the rotor surface. Here is a fairly standard step-by-step procedure that you can carry out with your freshly reset brake rotors/pads. This process is also the same if you have brand new brakes.

1. Find yourself a long stretch of road, and better yet a nice long downhill road.
2. Ride up to a moderate speed of around 20km/h
3. Apply both brakes firmly till you are at a walking pace, but DO NOT COME TO A STOP
4. Continue riding up to speed and repeat steps (2) and (3) approximately 20 times
5. Continue riding, but this time at a quicker pace of around 30km/h
6. Apply both brakes firmly till you are at a walking pace, but DO NOT COME TO A STOP
7. Continue riding up to speed and repeat steps (5) and (6) approximately 10 times

This procedure should allow for the brakes to heat up sufficiently to ensure that pad material is evenly displaced onto the rotor surface. During the process, you should feel a notable increase in braking power by the end. In addition to the above, here are some further tips:
- Do not overcook the brakes in the bed-in process (by going too fast), otherwise you’ll simply glaze the pads.
- Do not ‘drag’ the brakes or be overly gentle about it, as that is another way to develop an overly smooth pad surface that will create noise.
- Avoid trying to bed-in brakes on your very first ride off-road.
- If the noise or vibration begins to return during the bed-in process, then unfortunately your brake rotors & pads will likely need replacing, though you can attempt the entire rotor/pad reset process again if you have the patience.
For the most part, we’ve found the above process to be very effective. You should note that if you bed-in brakes properly from day one, you should have quiet, smooth and strong braking with minimal issues. Reseting the pad/rotor surface should only be necessary if you haven’t managed the bed-in process correctly.
For the full details on the process that SRAM recommends, check it out here: Avid Brake Bed-in Theory-3.  And for Formula brakes, head on to their website here.

Taree Trails in Tip Top shape for Finish Line Singletrack Mind opener

The opening round of the Finish Line Singletrack Mind Series has been widely heralded as a fantastic success. The planets aligned with perfect weather, a sublime course and a high quality field including the current Solo 24 Hour MTB World Champion Jason English.

Round 1 would also unveil plenty of new initiatives for the 2014 season with Finish Line now the headline sponsor of the series, 4 Hour solo racing categories added, and the launch of the Chocolate Foot Women’s development team.

Since the last Finish Line Singletrack Mind Series event at Taree in 2013, the word has spread about the brilliantly built and magnificently maintained trails of the Manning-Great Lakes Tip Riders Club. Competitors arrived back to the transition zone with massive smiles after each and every lap, many saying that this was the finest track they’d ever raced on.

  Jason English was made to work hard for the victory against 2012 series champion Ed McDonald. Photo: Dave Bateman

The buffed and flowing course would also make the perfect backdrop for an epic battle in the Solo Open Men category between Solo 24 Hour World Champion Jason English, 2012 series Champion Ed McDonald and 2013 series champion Andrew Lloyd. With an impressive leadout off the start from team mate Jack Lavis, McDonald was 2nd into the singletrack with Lloyd and English needing to bridge across to the Trek Racing duo. By the 2nd lap Lloyd and McDonald were riding together but nervously checking over their shoulders for the almost inevitable sight of English, who would then join them on lap 3. Up until lap 12, McDonald would try to shake English but without sucess, while Lloyd backed off the pace hoping the others would crack. When English’s customary late race surge came on there was little McDonald could do to match him. Jack Lavis went on to win the 4hr Solo Men category while Melissa Nuttall took the 4hr Solo Women’s title.

In the Women’s Solo category, dual round winner in 2013, Eliza Kwan continued her winning ways as she led from start to finish over 2013 series champion Liz Smith. While Sydney’s Wendy Stevenson could have been racing Super Masters category, she’s decided to challenge herself for the 2014 season, racing in Open and she rounded out the podium against a quality field.

                         Canberra’s Eliza Kwan sizes up another of Taree’s fast and flowing corners. Photo: Dave Bateman

The fastest lap times of the day were recorded by riders of the winning teams in the 3′s categories. John Odams and his POC/Bikeculture crew won the Male 3′s while Odams grabbed bragging rights with a lap of 24.51 and Australian Under 23 XCO Champion Holly Harris recorded a string of great laps including a 27.29 to drive her team to victory in the Mixed Threes.

Chocolate Foot’s new women’s development team didn’t disappoint on debut with every member achieving a top of the podium result with wins in the Female Threes, Female Pairs and the 4 Hour solo category. The women selected for the team have come from a wide variety of sporting backgrounds and for some it was their first ever MTB race making their results and lap times all the more remarkable.

Full results are available online: Results

Trek Racing’s Jack Lavis leads out team mate Ed McDonald though the frenetic opening moments of the race. 

Photo: Dave Bateman

The Finish Line Singletrack Mind Series moves to an entirely different style of course at Mogo on the NSW South Coast for the 15th of June. Some liken the course to that of a Gravity Enduro, with relatively mild climbs followed by two fast and epic descents per lap including the legendary Snake Track! This will be a must do event for any mountain biker!

Chocolate Foot would like to thank their incredibly generous sponsors, Finish Line, Serfas, Deuter, Bellwether, SRAM, Rock Shox, Avid, Truvativ, Hammer Nutrition, Rockpool Graphics, James Estate, Cycology, Ventou, Aussie Butt Cream, Cycle Studio, Kobie International, Mountain Biking Australia magazine, Ritchey and Grimm-Hewitt art.

Stability Exercises for Cyclists

The following stability exercises for cyclists have been specifically chosen to address the typical muscle imbalances developed by cyclists. The biking position causes certain structures to be elongated, while others are kept in a contracted position. When a muscle is stretched out for prolonged periods of time, (such as gluteus maximus in cycling) it will become long and inefficient in portions of its range. Other muscles, kept in a contracted position will become shortened and overactive. This sort of imbalance found between different muscles or even portions of one muscle, can lead to injury and inefficiency.
Naturally, the muscles used to move the bike forward will be dominant. Without a stable base to work from, these muscles cannot work effectively. The exercises found below will help improve the function of the stability muscles, as well as ensuring that they can work efficiently throughout their range.

1. Neutral Bridge with Single Leg Raise

GOALS OF EXERCISE: To optimize inner range control of gluteus maximus and improve stability function of oblique abdominal muscles.
1. Lie on a firm surface with hands on front of hips to monitor hip position.
2. Lift pelvis using both legs, then raise one leg as shown.
3. Hold this position for 10 seconds, before returning to the start position.
4. Be sure that the pelvis is held level. This is the key. One side may be more difficult to do than the other.
5. Repeat 10 times on each side with a break between every lift.

RELEVANCE TO CYCLISTS: Cyclists tend to have extremely dominant hamstring muscle activity and poor stability function in the gluts. While riding, the gluts do produce power from the middle and outer portions of their range, but fail to stabilize adequately in the inner range, largely due to the mechanical disadvantage placed upon them in the seated, lean forward position. This muscle imbalance can lead to hamstring pulls, hip problems and even IT band friction syndrome at the knee.

2. Clam Shell Exercise

Use a band to enhance the exercise












GOALS OF EXERCISE: To strengthen the posterior portion of gluteus medius and gluteus maximus.
1. Lie on side, with hips at 45 degrees and knees at 90 degrees.
2. Keeping pelvis perpendicular to the floor, and heels together, raise the upper knee as high as possible, by turning out at the hip.
3. Hold for 10 seconds, repeat 10 times each side.
4. If the pelvis is not held in the correct position, the wrong muscle will be used to move the leg.

RELEVANCE TO CYCLISTS: Due to bike position and cycling motion, the rider will use the anterior portion of gluteus medius enormously, while the posterior portion will not be recruited much at all. This posterior portion is hugely important to pelvic stability and the prevention of hip, knee and back problems. It will also be needed when climbing out of the saddle.

3. Oblique Abdominal Strengthening

GOALS OF EXERCISE: To improve the stability function of the oblique abdominal musculature.
1. Lie on your back on a firm surface. Monitor position of low back with hands.
2. Raise one leg to 90 degrees, then raise the other to join it.
3. Straighten one leg, then the other, in a cycling motion while maintaining good contact between the low back and the hands.
4. Do this for 10 seconds, rest then repeat 10 times.

RELEVANCE TO CYCLISTS: When torque is applied through pedals, strong rotational forces are produced. The obliques function to decelerate these forces through the trunk and pelvis, so that the energy produced can be used to move the bike forward, rather than turning the body from side to side. When a rider gets tired, form often deteriorates and extraneous motion occurs, reducing efficiency.

4. Prone Inner Range Leg Raise

 Alt exercise

GOALS OF EXERCISE: To optimize inner range control of Gluteus Maximus.
1. Lie on stomach on firm surface.
2. Bend the knee to 90 degrees.
3. Squeeze gluts on the same side, then raise the leg just 2 inches off the bed.
4. Do not allow the back to hyperextend (arch). Do not roll onto the straight leg to achieve the lift.
5. Hold for 10 seconds, repeat 10 times each side.

RELEVANCE TO CYCLIST: This exercise provides the cyclist the opportunity to work even further into the gluteus maximus inner stability range. Do not underestimate the importance of having strength in a muscle through all portions of its range. Riders who cross train into running in the off-season will need to maintain good hip stability in the upright position if they want to avoid injury.

5. Anterior Hip Stretch

GOALS OF EXERCISE: To lengthen tight tissues at the front of the hip joint.
1. Lie on the edge of a firm table or counter.
2. Pull one leg up to chest and allow the other to hang down, opening up the hip.
3. A weight may be strapped to the ankle to pull down on the leg being stretched if a more aggressive stretch is desired.
4. Hold the position for between 30 seconds and two minutes.
5. Repeat on the other side.

RELEVANCE TO CYCLISTS: Due to posture on the bike, a cyclist will inherently suffer from tight structures in the anterior hip. The following recommended stretch may not be the most convenient to do, but is the best way to make a difference.

6. Tight IT Bands?

 

 

GOALS OF EXERCISE: To release myofascial trigger points.
1. Lie over the foam roller as shown, with the top leg crossed in front or behind for support.
2. Roll back and forth to massage tight tissue, or hold pressure on especially tight trigger points to release them.

RELEVANCE TO CYCLISTS Both the bike position and pedaling motion can lead to tightness in the illiotibial band, which is found on the outside of the thigh, starting at the hip and attaching into the side of the knee. A tight IT band can lead to hip or knee problems, as well as a painful condition called IT band friction syndrome. Use of a foam roller can control some of this tightness often found in cyclists.

How to build your MTB race fuel plan

Guide to your MTB race fuel plan

Fueling is a variable that can go haywire quickly and ruin your race. Bonking and sour stomachs make you slow. Peak race days, those races you have invested much time, sweat, money and many dreams into, should be the best races of your life. A properly designed fuel plan will keep you on track to accomplish your race goals with a happy stomach.

Here is our guide and template to put your race fuel plan together. Use this to smoothly fuel your engine to a personal best performance in your peak race.

Race Fuel Plan Template

Simply answer the following questions to put your peak race fuel plan together:

• What is your goal for this race?
• Where is the start?
• When is the start?
• Does this race have a drop bag service? What are the drop bag logistics? Where are the drop bag locations?
• How will you use the race services such as drop bags and aid stations in your fuel plan?
• During the race, where will you get your calories, electrolytes and fluids from?
• What distance is the race?
• How long (time) is this race estimated to take you?
• Where are the aid stations located?
• Which of these aid stations will you use?
• What are your estimated time splits between the aid stations you will use?
• How many calories do you need for each race split?
• How many ounces of fluid do you need for each race split?
• How many mg of electrolytes do you need for each split?
• What products will you carry on each race split to fulfill your fluid, electrolyte and calorie needs?

EXAMPLE: Race fuel plan for an 8.5 hour finish at Park City Point 2 Point

Here is a race plan example of my Park City Point 2 Point race plan. I will be self-supported, relying on race services, aid stations and drop bags. For relevance in applying the below example to yourself, my starting weight is 105 lbs. Scale your quantities accordingly.

What is your goal for this race?

My goal for this race is 8:30. I will plan my race fueling around a 9 hour finish to give myself a cushion.

Does this race have a drop bag service? What are the drop bag logistics? Where are the drop bag locations?

PCP2P provides a service to shuttle racer bags to the 1st (Silver Lake at Deer Valley) Support zone (mile 28) and the 2nd (Bottom of Park City Mountain Resort) support zone (mile 56).  The bag/cooler must be no wider than 20″ please and SOFT SIDE AND BAGS only please.  You will drop your bag(s) off at the start area before 6:30AM    – – – All bags will be available for pick-up at the finish line (The Canyons).

How will you use the race services such as drop bags and aid stations in your fuel plan?

I will send drop bags to both locations with spare tubes and CO2 cartridges only. I will get all other supplies needed from the aid stations.

During the race where will you get your calories, electrolytes and fluids from?

I will start with fluids and calories to reach the mile 28 aid station, then will pick up what I need at each aid station. I will carry electrolyte tablets from the start.

What distance is the race?

78 miles with 14,000 feet of climbing and 90% single-track.

How long (time) is this race estimated to take you?

My goal is 8:30. My race fuel plan will be for 9:00 to give myself a cushion.

Where are the aid stations located?

Deer Valley at mile 28, Park City at mile 56 and Mid-Mountain Trail at mile 67 (minimal supplies at this aid).

Which aid stations will you use?

Deer Valley at mile 28 and Park City at mile 56

The PCP2P	Mile
Start	0
Deer Valley	28
Park City	56
Finish	78

What are your estimated time splits between aid stations you will use?

The PCP2P	Mile	Splits
Start	0	0
Deer Valley	28	3:00
Park City	56	3:30
Finish	78	2:30

How many calories do you need for each race split?

I will aim for 250 calories per hour.

The PCP2P	Mile	Splits	Calories
Start	0	0	-
Deer Valley	28	3:00	750
Park City	56	3:30	875
Finish	78	2:30	625

How many ounces of fluid do you need for each race split?

I will aim for 15 ounces per hour early while it is cool then bump it up higher as the air temp heats up. I may pick up some extra fluids at the mile 67 aid station if needed but will not plan for it. I will drink a cup of cold Pepsi in the Park City mile 56 aid station.

The PCP2P	Mile	Splits	Calories	Fluid (oz)
Start	0	0	-	-
Deer Valley	28	3:00	750	45
Park City	56	3:30	875	70
Finish	78	2:30	625	62.5

How many milligrams of electrolytes do you need for each split?

My goal is 300-1,000 mg electrolytes per hour depending on the air temperature. I will get most of my electrolytes from my fluid and calories and will carry extra tablets in a baggie from the start.

The PCP2P	Mile	Splits	Calories	Fluid (oz)	Electrolytes (mg)
Start	0	0	-	-	3,000 (supply for entire race)
Deer Valley	28	3:00	750	45	-
Park City	56	3:30	875	70	-
Finish	78	2:30	625	62.5	-

What products will you carry on each race split to fulfill your race needs?

• Start – Deer Valley: Fuel plan requires 750 calories and 45 oz fluid.

1 x 24 oz bottle with 220 calories of CarboRocket sports drink. 21 oz water in hydration pack, 1 x 400 calorie gel flask, 1 banana.

• Deer Valley – Park City: Fuel plan requires 875 calories and 70 oz fluid.

1 x 24 oz bottle refilled with 220 calories of CarboRocket at aid station, 50 oz water added to hydration pack. Pick up another 675 calories to eat from the aid station products of 4 GU gels, a banana, a honey stinger waffle.

• Park City – Finish: Fuel plan requires 625 calories and 62.5 oz fluid.

Drink a cup of cold Pepsi at the aid station. 1 x 24 oz bottle refilled with 220 calories of CarboRocket at aid station, 40 oz water added to hydration pack. Pick up another 405 calories to eat from the aid station products of 2 GU gels, a banana, a honey stinger waffle.
Organize your race fuel plan ahead of time to give yourself the best opportunity of accomplishing your race goals. A race fuel plan will move you through aid stations quickly getting exactly what you need. Fuel your engine all the way to the end for your most powerful finish yet.

By Lynda Wallenfels

Add single speeding to your training to get faster this season

Question: Seems everyone has a Single-Speed mountain bike to train on these days. Am I missing out on something?

Single speed training isn’t just for dedicated single speed racers! All mountain bike racers interested in improving their limiters in a fun and specific way can benefit from riding and training on a single speed.

In the image below, you can view a Quadrant Analysis (QA) that was generated using Power-Tap data collected from one rider on both a geared MTB (in yellow), and a single speed MTB (in red) . This QA compares the physical demands of each MTB ride.  The rides were similar in intensity (about IF .8). Each point within the QA plot shows the pedal force and pedal speed (think cadence – the vertical line corresponds to a cadence of 85).  QA helps to identify the neuromuscular demands of a cycling genre.  What is striking in this plot is the relative differences between SS MTB and geared MTB demands in terms of force and cadence.  The iso-power lines illustrate that when pedal speed (cadence) gets very low, pedal forces must be very high to maintain power.

Single speeders spend more time at higher and lower cadences than gearies. Gearies concentrate the majority of pedaling around a small preferred cadence range, whereas single speeding requires cadences in a huge range, from 20 rpm to over 130 rpm. Single speeding puts you out of your cadence comfort zone and stimulates new abilities.
The force distribution differs significantly between both riding styles. Single speeders spend more time pedaling at higher force levels at lower cadences (i.e., they do a lot of mashing and a lot of standing). It is a matter of physics – to maintain a given power output if cadence decreases pedal force must increase, and as cadence gets really low pedal force must increase a lot. To single speed successfully you have to push a lot harder while pedaling slowly! The cadence and force characteristics of single speeding are similar to structured training drills such as spin-ups or force repeats. The single speed mountain bike is a valuable training tool!

Any hard tail mountain bike can be converted into a single speed. Everybody has an old hard tail in their garage – right? Take off all the shifting stuff and put on a handful of cassette spacers, a chain tensioner and a single speed cog.
Another benefit of riding a single speed is that single-speeds are the ultimate bad weather training machines. Sloppy conditions are hell on drive trains. Train on a single-speed through mucky and wet conditions to save your bling race bike and components for race day.
Training on a single speed builds fitness in a very specific way.

Torque
Low cadence/high force pedaling time improves low cadence power abilities mimicking the goal of structured workouts such as force repeats or muscle tension sessions. Increasing leg strength on the bike is more specific to mountain bike racing than lifting weights in the gym and comes along with the added benefits of cardio and skill development.

Full body Strength
Pedaling uphill, off-road, out of the saddle with high force and low cadence is a full body effort. This type of training increases upper body and core strength in a riding specific position.

Improve Pedal Stroke
High cadence pedaling time improves pedal stroke and replicates the goal of skills workouts such as spin-ups.

Bike Handling Skill
Single speeding enhances technical skill development with a simplified focus. Single speeding requires no gear-choice, attention and there is no need to ease up on the pedals to plan a gear shift. This frees up all pedaling and thought time to conquer a technical challenge. Hammer straight into an obstacle and attack!

Increased Efficiency
Without a big ring to accelerate after momentum loss, the penalty of technical mistakes is magnified on the single speed. It teaches you to maintain speed in corners and traction while pedaling out of the saddle. You become a more efficient rider with increased skills to maximize efficiency and conserve momentum.

Line Selection
Trail momentum killers such as soft dirt, holes, bumps and rocks become bigger features to the single speeder with no big ring to power it out. The penalty of losing momentum is a strong motivator to ride the fastest line on the trail. You will learn how to keep your bike flowing along with less power. You will become a smoother rider.

Incorporate single speed training into your program as a way to improve limiters in a manner most specific to cycling.  The new challenge will add variety, simplicity in bad weather, and most of all you will reap big training benefits while having a ton of fun out on the trails.

By Lynda Wallenfels Google+ coaches and consults with mountain bike racers and is the 2009 24-hour solo single speed USA National Champion. Contact her through her LW Coaching website for more information. http://lwcoaching.com

Giant Odyssey 100km 2014

The Giant Odyssey has matured to become a pinnacle annual event for many elite marathon mountain bike riders, well attended by both national and international riders. In the last two years, the Rapid Ascent team have honed the 100km course,  modifying it into a logistically more appropriate ‘clover leaf’ circuit with riders starting, transitioning and finishing in Forrest.

There are also a 15km Pioneer and 50km Shorty option for those riders a little daunted by the idea of tackling the 100km course. This is the first year I have stayed in Forrest town and I was very impressed with the accommodation (Forrest Gate: an alpaca farm B&B 4-5km from town) and the local Brewery, a great breakfast, lunch and dinner venue. In short, Forrest is a fantastic venue for riders and their families alike, with easy access to the Great Ocean Road and an easy two hour drive from Tullamarine (or one hour from Avalon airport).
The caliber of rider attending the Odyssey is always well above average, so take your A-game and leave your excuses at home. Irrespective of the category you race it will be GAME ON from start to finish. This year there was some competition with the UCI World Cup XCO in Cairns but over 1300 riders toed the start line yesterday in Forrest, full credit to Rapid Ascent.

The elite women’s field was a sea of black, white and pink with a five strong LIV-GIANT contingent set to dominate; Jo Bennett, Rebecca Locke, Naomi Williams, Terri Rhodes and Jess Douglas. The start was dark and frosty with a 0630 briefing for a 0640 start, Argghhh! Fortunately there is plenty of ‘warm up’ time in the opening kilometres but when you hit the sand be ready as the friendly peloton chat dissipates immediately and the road turns up, up, up. I was privy to the front of the elite female race to the KOM and a bit further, by then Rebecca Locke had broken away and earned herself a comfortable 2 minute lead that, by the 98km finish, she extended to 17 minutes. I rode with Jo Bennett and Naomi Williams to the top of the sledgehammer then saw them disappear over the horizon.

In a race like this it is very important to try and keep your head together for the whole 98km, easy to say retrospectively but sometimes not so easy in the heat of the moment. I did brilliantly for the first 90km and rode comfortably in fourth place but I had deluded myself into believing it was all downhill from 85km…I completely forgot that the last 8km was a very taxing single track section that required full concentration. In my head I had the closing kilometres on the road and when it wasn’t I completely freaked, despite many kind words of encouragement from the male riders around me, my race pretty much finished there. I implore the Rapid Ascent team to consider this in future.. maybe?.. or not?..Terri Rhodes caught me in the single track and tried to encourage me on but I knew Jess wouldn’t be far behind and I had nothing left in my brain to fight her off. Jess passed me in the final kilometre and I felt like a lead sinker. I am not sure if this is something that happens often to riders toward the end of a race but for me it was a first and it is not a pleasant feeling and one I will try in earnest to prevent in future. Looking forward, an experience like this is great motivation to do a few more longer climbs before Craft BIKE Trans Alp in July.

I finished in 6^th, a little disappointed not to be in the top five but the pedigree of the girls on the podium made me proud to finish in the top 10 and to actually FINISH this race is an achievement to be proud of as it is truly an epic journey, the toughest mountain bike marathon event in Australia. Rebecca Locke smashed the course and finished with a convincing lead over Jo Bennett with Naomi Williams in third, Terri Rhodes fourth and Jess Douglas fifth, an awesome performance from the Liv Giant girls on a very very tough 98km course.

Rebecca Locke 2014 female elite winner Giant Odyssey. Photo Rapid Ascent

The Otway Odyssey was the second in the Maverick Marathon Series and the rider standings can be found on the Maverick Marathon Series website. Jenny Fay and Dylan Cooper (the winning pair from Capital Punishment, the first race in the Maverick Marathon Series) were racing in Atherton this weekend so Shaun Lewis and I enjoyed the yellow jersey of the Maverick Series for the Giant Odyssey. Shaun placed 2^nd at the Odyssey so our standings in the Maverick Series will not be challenged and we will both be wearing yellow at the Kowalski Classic in September (21/09/2014).

 Shaun Lewis wearing the yellow leader jersey for the male elite in Maverick Marathon Series at Giant Odyssey 2014. Photo Rapid Ascent

The male elite race saw a convincing five minute win to Chris Jongerwaard with a photo required to split second (Shaun Lewis) and third (Adrian Jackson), Sam Chancellor (forth) and James Downing (fifth) rounded out the top five. Full Giant Odyssey 2014 results can be viewed HERE

By Naomi Hansen