I’ve had the pleasure of catching up with my good friends Donna and Charles.  Charles has crewed for all of my 24 Hour World Championship races and I’ve known them both since my days of living in Chicago in the 1990′s.  Charles has been nice enough to escort me around some of the best single track in the Phoenix area.  Over the last couple of days, he’s been able to accommodate my specific training plan and show me two new places to ride.  Day 1, the prescribed workout was “3 hrs with lots of sub threshold climbing.”  Charles took me over to the McDowell Mountains and put together a ride around Lost Dog and over Wingate Pass.  It was exactly what the coach ordered and a stout introduction to the plethora of rocks that characterize Arizona riding.  I chose to bring my 29er Stumpy HT to this race to get it dialed in for Morocco.  I have to say that AZ terrain is 29er territory.  There are so many embedded rocks to ride over that the big wheels seem necessary for me to keep rolling.  There are step ups, step downs, loose baby heads and cactus galore.  It’s usually easier to go over the rocks than to try to go around them and risk brushing a cactus.  The ride in the McDowells was sweet and I was feeling more and more confident handling the bike after a winter on skis.  I guess I got a little cocky though and about 30 minutes from the finish, I lost my focus and a small embedded rock in the trail sent me super manning over the bars.  I caught the brunt of my fall on the meaty part of my right hand.  Thankfully, I landed in the rocks instead of the cactus.  However, I really hurt my hand.  I was unable to shift, brake or put any pressure on my right palm.  The last part of the trail was still technical and jarring and trying to ride with one hand while wincing in pain was not a ton of fun.  The Queen of Pain was really in pain and thoughts of not being able to race on the weekend were rolling around in my head.  I’ve been lucky and suffered very few injuries over the years.  This one seemed like a small thing, but super painful and an essential body part for riding.  That night, I did a big epsom salt soak, iced my hand a bunch, took advil and rubbed arnica onto my swollen hand.  The bruising was coming up, but it was not broken.

Day 2, I did a little test ride around the neighborhood and my hand felt remarkably better than the night before, so we loaded the car and headed out for training.  My work for this day was 3 hrs of riding with 2 x 30 minute race pace efforts thrown in.  Charles took me to the Pickett Post area of the Arizona Trail, which goes all the way from Utah to Mexico.  It was a littler higher elevation than Phoenix, so the desert was in full bloom.  The scenery was so amazing that it was hard to focus on staying on the tight single track.  This trail was so sweet.  100% single track with some great technical terrain, but not so technical to get frustrating.  Doing the race pace efforts on challenging trail was such good practice for me in looking further ahead, staying off the brakes and letting the momentum of the bike carry me.  I did a few little practice sessions on one stretch of trail until I cleaned it.  I managed to stay on the bike and forgot about my hand.  It’s still purple, but is recovering really nicely.  The only injuries sustained on this trail were getting a bit to up close and personal with the Cat Claw thorns hanging into the trail.  I was thankful to have my Specialized solar arm covers to keep the scratches off my forearms, but my shins took the brunt of  the scratches and I did look like I’d had a fight with a cat after the ride.  It has been really nice to have a personal mountain bike guide while I’ve been here.  There is no way I would have found these sweet trails without a devoted local rider like Charles.

Here are a few pics from the training days in AZ.

My new god dog.

Cat claw plants get the best of my shins!

It was an awesome training week and felt great to be spinning the pedals in the sun. We are both fresh off skiing and a little bit of indoor riding, but that’s about it. Early season is always so demoralizing because you are building fitness again and trying not to be impatient with results or performances. The only way for me to get hard race intensity is to race. I cannot generate the same kind of psyche on my own. I need a start line and a bunch of other people to motivate me to push extra hard.

Looks Like Idaho

The Tour de la Patagonia is a race full of mostly Argentine and Chilean riders, but there were also a few teams from Ecuador, Brazil and Uruguay. I think we were the only Gringos in the race. I did this race last year, so I knew what to expect and have some friends in San Martin de los Andes who take me under their wing. It’s so much easier to travel to a foreign country where you have a local contact for good places to eat, the best shops, the best rides and other logistics. I am hoping one day my Argentine family here will come to Idaho and I can return the favor and show them my home.

"Hugito" Our mechaninc

The terrain here is really similar to Idaho, so Greg and I felt right at home. The big differences are eating dinner at 10 PM, having tons of beef every day and drinking mate (pronounced: mahtay) like a drug. The race officials also seemed to struggle with Greg’s name since his first name “Greg” is not common, but his last name “Martin” is like Bob in the US. So when they announced our names for the podium, it was RRRRRRRRRebecca and Marteeeeeen, complete with a thick Latin American accent!

Full Service Race Massage

The race unfolded nicely. I was sick going into the event and was nervous about my performance. I definitely wasn’t 100%, but started feeling better each day. The flats and descents were OK for me, but as soon as we hit the climbs, I felt super weak and powerless. Greg was an awesome teammate letting me sit in behind him in the wind and helping me up some of the hills when possible. Team racing is so rewarding when you work well together and can give each other strength and motivation.

The top 4 teams from day 2. Greg and I were stoked to finish 4th overall this day right behind the 3rd place men's team.

Since we knew I was going to be weaker than usual on the climbs, we worked hard on the single tracks and any technical riding in an attempt to get a gap on the other teams. It’s awesome to follow Greg descending because he’s so good that I can just follow his lead and not have to think. The course on day 1 had a 20 minute super high speed single track descent. We got some great video on the GoPro that day and the trees are blurred because we were going so fast. Our top speed that day was 60 km / hr! The video footage will be coming soon.

Finishing Day 2 in Puerto Fuy, Chile

We finished first in the mixed team category on all three stages and won the category, but not by a huge gap. A very young, impressive Argentine Team Pedal Life kept the pressure on us the whole way. They are both just 21 and it was Jacquelina’s first mountain bike race! They finished a total of 15 minutes behind us over three days of racing. We got about 5 minutes on them each day, but that small of a gap did not leave any room for mistakes such as crashes or flats. The best part was that they finished each day with huge smiles. I think they both have a long future in bike racing and I’m trying to convince them to compete in the 24 Hours of Argentina this year.

1 1/2 hour ferry ride to camp

Greg and I had a clean race with no mechanicals or crashes. Thanks to Hugo and Flavio at Adventure Store for keeping my new Specialized Era and Greg’s Specialized 29er HT running smoothly. Greg and I were really happy with result. In addition to winning the mixed category, we were also 5th in the overall rankings. Not bad for a chica and a Gringo

Finish Day 3 in San Martin de los Andes

After three great days of intense racing, we are spending the rest of our time here going to the beach, shopping, working on the 24 Hour race course and just taking in the relaxing vibe of this area. It feels like the first time we have taken a true vacation in a very long time! We leave tomorrow and just heard that we are returning to two feet of new snow at home.

A very rare moment of vacationing on Lago Lacar!

I guess the bikes will go back into storage and the skis will stay waxed and in use for a bit longer. For full results click here.

"Mixtos" Podium

A:  Suffering is suffering and both non-stop races and multi-day stage races hurt.  However, my least favorite part of racing is the start line.  It’s that intense period where everyone is scoping everyone else out, the pressure is palpable and I usually feel the dread of self-doubt coursing through my body.  Once a race has started, the path and the goal is very clear…get to the finish as fast as you can and empty the tank.  I find more clarity and confidence after a race has started and there is nothing left to do except my best.  The beauty of non-stop, multi day events is that there is only one start and one finish, so I only have to go through my least favorite part of racing once.  In stage races, you get that surge of adrenalin at the start line day after day.  You get reminded again and again who your competitors are and you have to look them in the eye, as they are trying to decipher how fatigued you are.
I do find that non-stop races have a different sort of challenge with sleep deprivation and team dynamics.  Sometimes, it’s really nice to have a teammates’ shoulder to lean on.  However you are also at the mercy of their performance and their weaknesses as well.  I’ve done plenty of adventure races where I felt fantastic, but our team dropped out because someone was injured or sick.  You share the good and the bad in team events.  The stage racing hurts in a different way because it is way faster paced since everyone is going to get to sleep at night.   You are still breaking down day after day as with non-stop events, but you are partially recovering in between stages.  Either type of race is a blast, hurts like hell and requires recovery management to get through.  I love both styles of racing for different reasons.  Luckily, there are plenty of both kinds to choose from!

Training/Motivation/Tips

What do you think about 9 hours into an event and the end is still hours away?-Richard

I think, “sweet, this is the point where everyone else is breaking down and getting discouraged, so I’m going to take advantage of their weakness and put the hammer down.”

Dear Reba – of course, you are a true role model for me, on the bike, and off. I am 41, and you give me the inspiration to raise the bar higher, even as I am getting older. My question for you, as snow falls, is, How do you convert x-country ski workouts into ride-equivalent training? I am going to be Nordic-skiing, end of January, and any input would be great! Thanks for your example!- Laureen

I do the exact same format for my workouts on the bike or Nordic skiing.  I find XC skiing is a really good supplement for cycling.  My coach sends me winter workouts that can work on skis or on the trainer inside.  Intervals, long slow distance, time trials, races are all things I do on Nordic skis in the off season.  I do stay on the bike just a bit during the winter to keep my spin smooth and keep the muscle memory.

@thequeenofpain what factor(s) kep u focused on being your best from yr to yr? We all know there r always new challenges 2 over come each yr @ScatmanAT

Variety is the spice of life.  I also have and need my coach to keep me honest in my workouts.  I choose races and challenges that inspire me.  I mix it up often with travel, other sports, kids groups, demo events.  All those things keep reminding me what a great job I have.

@thequeenofpain would you give up riding for a year if it meant 100 women would receive bikes and learn to ride?Be honest i won’t judge!@enduro_girl

No, because I’d be so cranky and mean that I wouldn’t be able to do any good work spreading the gospel of cycling.  I’m a strong believer in getting women and girls out on bikes.  I juggle much of my race season around being able to support some key women’s events and help introduce people to cycling.  However, I’m also a selfish being and would not want to give up the joy, confidence and inspiration I get from cycling.  It’s the same life-changing product I’m selling to other girls and women, so how could I give that up myself?

Here are two great ways that I know of to get bikes in the hands of the right people and change a life or two!

Specialized Likes for Bikes For every 1000 “likes” on Facebook, Specialized will donate a bike to a non-profit organization promoting cycling among youths.

World Bicycle Relief Just $134 puts a bike in the hands of a youth student in Zambia.  70% of these students are girls and a bike provides access to education, safety, jobs, independence and a future.

How has living at altitude in the off season helped you when racing closer to sea level?-Brad Thompson

I sure hope so!  It doesn’t hurt and it’s good for my peace of mind.

What is your best remedy for sore quads?-Kim

Epsom salt baths, gentle work on the foam roller and very easy spinning on the bike to get the blood circulating and flushing out the toxins.

I will start to race next year. How do you prepare mentally to overcome obstacles during a race?-Jose Casas

Just do it.  Practice and preparation makes perfect.  Know how to fix your bike, how to ride technical terrain, learn first aid, prepare well and bring food and supplies to make sure you can handle obstacles when they confront you.  Obstacles and difficult situations hit the unprepared people the hardest.

In today’s world determined and driven people always want to better themselves…whether it is in cycling, our occupation, or just life. I always say there is always room for improvement or something I can do better. At your caliber of cycling what do you do to continuously better yourself? It seems at times you would feel like you have hit a wall and feel like you have done it all and there’s nothing else you can do or haven’t already done. What advice would you not only give toward cycling but also in life?-Tina Luck

You are right, Tina, there’s always room for improvement.  None of us are perfect.  I look at all aspects of cycling to see what I can work on.  I can still make gains in so many areas such as technical skills, pedal stroke, nutrition, education, equipment knowledge, training knowledge, time management, motivation, etc, etc.  My only advice to anyone is to never stop striving to learn.  There are always people better and more knowledgeable and I believe the process of learning is motivating and improves us all.

For my 2011 MTB season I have selected one of two races as my “A” race for the year. I have entered into the lottery for the Leadville 100 and a backup race a week later know as “24hrs in the Sage” in Gunnison, CO (WSC Alumni) if I miss the LV lottery cut late February 2011. I know both of these are requiring a lot of training & mental preparation for game day. Any helpful hits on base training I might need to focus on right now until late February when I know which of these two great races will be my focus MTB for the 2011 race season. Also right now I train and race a few marathon distance XC Classic events here in the upper-Midwest during our winter season with helps me as a great cross-training during my race racing off-season. I also ride on my Computrainer for maintaining off-season balance in exercise. Sincerely,
 Brian Hellweg

Regardless of which event you end up doing, the timing is such that your winter training should be focused on base building, strength building and threshold type intervals. You can tweak your training later in the training season once you know which race you are doing.

I was wondering if you ever considered the xTerra series and/or other USAT events? How well do you think core athleticism and talent in one sport would carry a single sport person in the multisport arena with proper training? Outside of the obvious, how would you train for a triathlon? Basically, Rebecca+Triathlon=? – James Lewicke

I’ve considered xTerra because it looks like fun.  I swim like a drowned rat, so I’d have to put in some serious time learning how to swim.  I have not considered USAT events because spending that much time on pavement doesn’t really appeal to me.  Plus, the reality of running and riding in a swim suit is mortifying.

I do believe that general athletic qualities transfer over to many sports.  I’ve seen tons of high level athletes cross over and pick up a new sport quickly.  However, there are technical aspects to any sport that cannot be faked.  Nordic skiing, swimming, surfing, tennis are a few sports that come to mind where you cannot fake technique or muscle through.  In many cases, it takes years to develop these sort of super refined skills.  I’ve spent the last five years focusing primarily on cycling and have made huge improvements in my pedaling efficiency, specific muscle recruitment and cycling specific skills.  So to answer your question, I think I could jump into triathlon and do OK, but to compete at a high level, I’d have to devote time and attention on the specifics of that sport.

If I did want to get into it, I’d grill Conrad “the caveman” Stoltz on training tips and technique work, but I’m just not sure I could keep up with the leg shaving schedule required.

Reba, I hope you have realized that you have set the bar very high for us chicas over 40. That being said, do you plan on riding competitively (or just ride) when you are 50 and beyond? What steps are you going to take to insure you will be up for the challenge? Wendy Davis

Variety is the key for me to stay motivated and also injury free for a very long time.  I do different sports, find different races and change things up frequently in hopes of being able to compete for a very long time.  I will probably always race on some level because it really pushes me and feeds my competitive spirit.  I love to just ride socially, but I also really thrive on getting outside the comfort zone and pushing myself.  I believe athletes can and should do this for as long as they want to.

What cross training is best for cyclists in the winter? – Jen Charette

For me cross country skiing is awesome training for cycling.  I do the same intensity type workouts that I can do on the bike.  I also like to spend the winter stretching, strengthening and getting myself back into balance after a season of being hunched over the handle bars.

How do you maintain your athletic passion season after season? Is it cross training, mixing it up? Did the shift from adventure racing to cycling ignite a new passion of competition for you? How do you summon up your strength each season to get out and compete? Thanks for your inspiration and for being a real, living example of a strong, female athlete. -Melissa Bellew

Motivation ebbs and flows for everyone, even pro athletes.  I usually have multiple motivation slumps per year just like anyone else.  I rely very heavily on my training partners to help keep me motivated and get me out the door when I’m feeling less than stoked.  I absolutely could not keep up with the training I need to do without help from my friends.  My passion is also fueled by exploration and change, so I switch sports and ski in the winter and give the bike a break.  In the bike season, I also do short track races, cyclocross, Super D and even play in the pump park a bit to stay motivated and work on my cycling skills.  My idea of hell would be doing the same training ride day after day.  I also choose different races to travel to and try to get my friends and boyfriend to go along to make it more fun.  The switch from adventure racing to cycling has also opened up a whole new world of races and friends.

I accomplished a big cycling goal of mine about 3 years ago– I completed Climb to Kaiser- a road ride of 155 miles and nearly 14,000 feet of climbing– in one day. Since achieving this important goal, I’ve had a hard time finding the motivation to stay focused on a training plan– I can’t seem to find a goal. I compete at local mtb. and cx races and do well in the sport category. The other thing that’s changed in my life is I now have two children- ages 4 and 2– so training time is limited. Any suggestions? How do I get back on track and stick with something?

Thanks!!  Tammy Rickenberger
You already know the answer…find another big goal to give you focus and motivation.  There are a million great races and events out there.  Find one that’s inspiring because of the terrain, the location, the challenge and sign up.  Limited training time is just part of life.  Plenty of parents and very high level athletes juggle training and family, it just takes commitment and creativity.  Start surfing the internet and asking your friends for ideas.  Pick something, create a plan and stick with it.

How do you keep warm feet and hands, riding in the snow? Myles McCorry

I carry lots of extra glove options from surgical gloves for an emergency liner to lobster gloves to shell gloves from Specialized.   Layering and keeping my hands dry seems to be the biggest factor in staying warm.  A big giant glove will just get sweaty and cold.  Three thin layers that you can take on and off work better.  For my feet, I’m sold on wool socks and neoprene shoe covers for bad weather.  The bottom line is ride faster if you are cold.  Don’t stop until you are inside your front door and can turn on a hot shower.

First of all, thank you for taking the time to answer my question!  It’s very cool that you spend time connecting with us.  I have done several endurance mountain bike races (Whiskey 50, Leadville, 24 hours in the Old Pueblo, etc.).  Going into the races my fitness level has been very high.  However, I have found that at the beginning of the races I go way too hard and by the middle of the race I’ve blown up.  Because of this, I never really race to my fitness level.  I know that I need to show more self-restraint and race within my limits from the start.  However, I was wondering if you have any tips or tricks that you use to stay within yourself especially from the start line when you feel super strong? Merry Christmas, Darryl

Use a heart rate monitor as your governor and don’t spend much time above your Lactate Threshold for the 1^st quarter of the race.  Just let those people roll by and you will pass them later.  It takes patience and discipline, but it’s always more fun to start slower and finish strong than to do it the other way around.

Now that the bulk of the racing year is behind you and you are coming into the “off season” what is your number one priority you have to prepare for next year? What are you going to do to accomplish that?-Cameron Chambers

#1 priority for me in the winter in Idaho is to try not to grow a winter fat coat.  It’s a challenge not to get a bit chunky in the off-season up here.  My plan for that is to basically not have much of an off-season.  I’ll Nordic and backcountry ski, sit on the trainer, go to the gym, etc.  I’m still putting together the race schedule for 2011, so I don’t know my specific race goals yet.  I will get out of town this winter to be sure I can ride and recharge a bit.  Once I have a race schedule sorted out, I’ll coordinate with my coach Matthew to set up a specific plan.

My question is related to the “learning curve” associated with mountain biking. I have been riding on and off for a couple of years but this year I have been working hard to improve my riding ability. The problem I am having is dealing with the technical obstacles on the trail (large logs and bridges). The logs I have been working on and feel I can conquer but some of the narrow bridges on my local single track still get to me. I think it is mainly a mental “road block”. Do you ever run into a similar problem and do you have any tips to overcome it? Your web site is great and provides plenty of motivation to get out and ride!!!- Thanks, Lance Plough

If you THINK it’s a mental road block, it is.  We all have those nasty voices in our head telling us we cannot do something.   It happens at ever level from the pro to the beginner.  Our brains are our biggest asset and our biggest enemy.  It’s great that you are working on your technical skills.  It’s super important to address your weaknesses and being a better technical rider is just more fun!  If you feel you have the skill, but need to work on the head for the skinnies, take the risk out of it. We worked on this skill in a women’s camp called Dirt Series that I attended a few years ago.  They had us ride on a flat fire hose on the ground, then we stepped that up to a 2×4 that was slightly elevated, then a bit higher.  The progression was great.  I still ride the center line of the bike path for practice and look for little skinny curbs to try when I’m cruising around. Good luck.

I can relate to this question best from when I played paintball with friends. when we were out there sometimes halfway through the game we were tired, obviously from the adrenaline dumb at the start of the game. but when I last played a few months ago I was calm and prepared while every one else was freaking out. now I have only raced mtb twice a few years ago and wanting to do it again. with all of your racing are you still nervous, or have you reached that point of calm before and during the race? Are there any suggestions for nervousness?

The best way to line up supremely confident is to be supremely prepared.  Preparation and planning allow you to show up to a race and know that you have done everything you could to be ready for that day.  I get the most nervous when I don’t know what to expect or feel I’ve not done my homework.  Of course I still get sweaty palms, elevated heart rate, dry mouth on the start line wondering if I’m going to do well, how the race will play out, etc.  I get this at our weekly, local short track races with all my friends. However, those things just mean your body is ready for battle.  If you did not have any nerves, it’d be hard to race well and really boring.  That nervous energy is what separates training from racing and why it’s so fun to race!  It’s good to harness that adrenaline into smooth, fast racing.  Just don’t let your nerves take over.

My question is, you’re a firefighter as well. How do you balance, or serve two different passions in life? Is it possible? I want to do everything I do with the same intensity and passion that I do with racing. I wish I could just race and have that be what I do for a living, but I’m 40 now, and no where near as fast as I would need to be to be pro, but of course, I work my butt off, and there are other racing industry jobs and such that I could do. I find it so hard to keep the intensity high, and balanced though. However, being a zombie at a job is not for me anymore, even if it was paying the bills better than my current situation is. How do you do it?-Jeffrey Ryan

You already answered your own question.  Balance, passion, intensity.  Those are your words and the key to finding a lifestyle that works for you.  It’s hard to do it all, but for me, being part of the fire department, skiing in the winter, teaching women’s clinics are all things that make me more of a complete person and add a bit of essential diversity to my life.  They take time, commitment and a bit of juggling, but the break from my “work” of cycling is also refreshing from time to time.

Anyway, I’m a 33 year old amateur cyclist. I’ve been cycling for about 4-5 years. and no. Mine is not one of those ‘hidden talent booms into late bloom’ kind of story. My riding is not bad but it is not very good either.

My question is as follows. I love riding . I’m addicted to it, especially the long ones.  I dream of becoming an ultracyclist. However, every time I tell myself ’why not invest more time and energy in riding?’ there’s a little voice in the back of my head that tells me ‘but you’re too old’… ‘ you can’t do it’… ‘don’t quit your day job’…, etc. You do things that verge on the impossible. How would you define ‘impossibility?’ what makes one dream a worthy goal and another just an escape from reality? Thanks for reading. -Tal David

There’s a quote that says “a goal is just a dream with a plan.”   So go out and live your dreams.  You will never know unless you try.  I make a point of not defining what is “impossible.”  All of my seemingly impossible achievements came to fruition because I took some risk and the outcome was unknown.  You must risk in order to find reward.

What advice would you give a teenage girl that wanted to get started in mountain biking and dreamed about being you?

- Heather Williams

Keep dreaming!  Dreams are a crucial part of our lives no matter what age.  Don’t listen to anyone who tells you that you cannot do something.  It’s great to be inspired by people who are heroes to you, but create your own, unique path that leads to achieving your dreams.

Do you implement any resistance and/or plyometric training into your yearly program, and if so, what are a few exercises you’d highly recommend to any cyclist?- Shauna Staveley

Yes.  I use both resistance training and plyometrics in my training.  Both are fabulous for strength, muscle balance, injury prevention, power and speed of muscle contractions.  Cycling alone is not enough.  It’s also not a weight bearing exercise, so for joint, bone and ligament strength, it’s important to do weight bearing exercise in addition to your riding.  Weights and plyos can be used all year.  Just bear in mind that they are fatiguing, so you have to work them into your training schedule in a way that does not hinder your other hard workouts.

I do box jumps, squat jumps, telemark jumps, and bounding.  These are all great for explosive leg power.  I throw them into the middle of a run or do them in the gym along with a more traditional weight workout.

What is the best way to acclimate to high altitude riding and you have no time to acclimate to the altitude ? -Dennis Hahn

There are various theories of acclimatization, but two common threads seem to run throughout most of them.

1.  Go plenty early to acclimatize if possible, or

2.  If you cannot do #1, then go as late as possible.

I tried out both of these theories for the 2009 and 2010 Leadville Trail 100.  In 2009, I could not spare the time to acclimatize properly, so I arrived in Leadville Thursday afternoon and raced on Saturday morning.  The general thought is that your body has not yet realized what you are doing to it.   From many reports, the third day at altitude seems to be the worst, so avoid that dreaded time frame if possible.

For 2010, my coach and I discussed a strategy for going earlier to acclimatize.  In his findings, it takes at least 10 days to be 85% acclimatized, three weeks to get to about 95% and a full 5 weeks to get all the way there.  Due to my race schedule, I could only squeeze in a 10-day stay up in Leadville prior to the event.  I won both years, so perhaps that’s proof that both theories work.

Rebecca, I ride everyday. Loving it and getting in better shape. Friends say I ride too much. Is this possible? My mileage is between 9 and 16 miles a day. My legs are tired by the time I’m done, but the next morning I feel great. One day a week I take off. I know male riders that don’t get flack who ride frequently. When do I know when I’m doing too much? Do you think the comments are because I’m a female? Thanks for the response. -Jami

Jami, your male friends are saying this because they’re scared you are going to get faster than they are.  Every person is different in energy levels and response to the stress of training.   As a general rule, it’s good practice to take 1-2 days/week completely off.  It’s also good to mix a bit of swimming, running, weights, yoga, etc into your routine to keep you balanced and strong all over.  If you change things up, your body responds better.   How you feel in the morning is a good gauge of how your body is adapting to the stress you are dishing out.  If you feel sluggish getting out of bed, or your resting heart rate is high, those are signs to back off.  The BEST and only tool I have found for accurately and scientifically measuring recovery is Restwise  (insert web link and description here).  I have been using this for 3 months and it has very realistically helped me chart when I’m training too hard or can go a little harder.  Otherwise, tell your friends to eat your dust.  Listen to your own body. If your motivation falters, you feel tired, get injured or just want to do something different, it’s telling you to slow down.

Have you ever thought about quitting during long distance races?
 If so, what did you tell yourself to make yourself keep going? – Heidi Deitrich

To steal a Lance Armstrong quote:  “Pain is temporary, quitting last forever.”

I have only quit one race in my whole life.  It was the regional cross country running championships my junior year of high school.  I was having a bad race and about ½ way through I was well behind the usual posse of girls that I was competitive with.  I was down on myself, so I just stepped off the course and walked over to my gym bag and put on my sweats.  I still remember the emotional pain and embarrassment I felt when the coach and my other teammates expressed concern for me and wondered why I’d quit.  I had no reason except for my weak ego and lack of determination.  I have never forgotten that day and how lame I felt afterwards.  I would have much rather finished last than to have quit.  I did not know that lesson at the time, but I know it now.  That day left an emotional scar.  There have been many races since where I have wanted to quit, but that lesson pops into my head and I soldier on.  I respect athletes who can win joyously and lose gracefully without excuses.  I strive to do the same.

Health/Nutrition:

It’s December and there are high calorie yummy treats everywhere I turn which I can’t resist. How to you avoid growing a fat coat over the winter months? 

Thanks, Mike Jacobsen

Ahh the dreaded fat coat.  I think it’s OK and somewhat restorative to put on a few pounds in the off season since training volume is lower and stress on the body is lower.  Staying at lean race weight year round is a sure way to get sick, run down and nutrient deficient.  That said, it’s important not to venture too far into the cookie jar.  Keep in mind a mere 500 extra calories/day/week = 1 lb of weight gain.  Do that every week over the winter and you’ll pack on 10 lbs.  Not good, especially if it’s all sugar and empty calories.

Here’s what I do to keep the fat coat in check. I weigh myself every morning to keep close tabs on my weight.  I do this not to be obsessive, but to make sure I notice the creep before it gets too big.I don’t wear frumpy sweats or fat jeans.  Instead of covering up my body and forgetting about it, I try to keep an eye on it by wearing shorts in the gym, a swimsuit to the hot tub, and skinny jeans.  If I can’t fit into that stuff, I know it’s time for some management. Other than that, it’s just up to you to have some will power and step away from the candy.

Hey, I too have asthma and other lung issues. I am a mountain biker, runner, and adventure racer. I read in a past article that you switched to 100 milers. How is that working for your asthma and do you find that with these type of races you have less symptoms???- Thanks, Amy Glover

I also have a history with Adventure Racing, running and of course cycling.  I rarely had issues in really long adventure races because the intensity was different than with cycling.  I LOVE 24 Hour mtb racing, but the solo events were starting to really take a toll on my lungs.  I think it is the combination of the very high intensity, prolonged effort, and sometimes dusty breathing conditions that really hit me hard.  I do find that my asthma gets kicked off and my breathing deteriorates after about 12-15 hours of hard riding.  For me stage racing, 100 milers, even adventure racing allows the body recovery time and a bit of reprieve so it can heal itself a bit.  I still cough and get symptoms, as always, but I don’t end up basically with a lung infection after the shorter races.   It’s totally manageable with warm up, inhalers, even testing for food allergies.  It’s worth it to address your lung issues so that they don’t hold you back in your sports and so that you don’t do irreparable damage to your body.  Good luck!

What’s the best way you’ve found to prevent blisters… and what do you think is the best way to treat them so you can keep going when they do happen? Thanks!!- Alison Smart

Knock on wood, but the only time I’ve had a blister in my cycling shoes is when I’ve had to walk too far in them during an adventure race.  If you are getting blisters riding, your shoes are too small or don’t fit right.  I’d suggest getting your feet measured if you have not done it in a while.  Our feet get bigger as we age.  I’d also suggest insoles to support your arches.  Try some different socks.  I really like wool socks for most everything.

If you do get a blister or have a spot that’s prone, Adventure Medical Kits makes a great blister treatment and prevention called GlacierGel blister dressing.  It’s super thin, has a little bubble that prevents friction on the area and it’ll stay on for a long time.

When all else fails and I have no supplies and have to keep going,  I’ve used duct tape in adventure races, but don’t plan to take it off until well after the event ends.

How do you keep your feet hurting on long rides.- Dale Lambert

See the answer to Alison’s question regarding shoe selection, sizing and insoles.  Otherwise, toughen them up a bit with some running thrown into your training.  Your body needs a bit of impact exercise to keep joints and bones strong.  It’ll strengthen your feet too!

Reba! My questions relate to the products in your giveaway:

My 1st question relates to the nutritional/caloric balance between weight loss and performance. How do you know what to eat, how much to eat, and when to eat? I’m think I’m struggling to loose weight because I’m eating too much or the wrong stuff. I don’t want to loose fitness due to bonking mid workout or have poor recovery due to not eating enough.

The weight loss equation is fairly simple.  Calories in vs. calories burned.  If you want to lose weight, eat less and move more.   However, during workouts and post workout are not the times to limit your intake.  Starving yourself during a training ride or neglecting immediate post race nutrition will just make your fitness suffer.  Also, your body is most efficient at burning calories while you are exercising and just afterwards so those are the times you should be eating.  Take a look at the rest of your day’s intake to evaluate where you can cut calories or supplement more nutritional foods.

What is your best “poison ivy” treatment? (What you do AFTER it already got you!!!)

Best treatment is absolute avoidance.  Its an evil plant!  You can also use Ivy Block before exposure if you’re going to be in an area where it’s prevalent. This will help prevent getting it.

Wash with Ivy Cleanse or some other wash immediately if you suspect you were anywhere near it.  Wash all your clothes separately including helmet, gloves, your dog or anything else that might have been in contact.  After the fact, use Ivy Soothe or cortisone cream to relieve the itching and DO NOT SCRATCH IT!  Cover the exposed area to keep it from spreading.

You can get these Ivy products at Adventure Medical Kits

Rebecca, why wouldn’t you be my girlfriend in high school? And what is the best way to take care of my skin in the outdoors? The four women in my household want to know! Thanks

I wasn’t going to answer this question, but I figured since I blew you off in high school, it would be rude to do it again now!  Ha!  I remember in the high school days it was cool to slather on baby oil and go fry in the back yard.  Well, now I kind of try to avoid the sun.  It’s impossible given my profession.  I use Beyond Coastal sunscreen.  They make safe products that really work.  Here are some of their sun safety tips.  I also wear Specialized  solar arm covers often when I’m riding to keep sun off my forearms.  They are super thin and work great.

I’m also wearing a Red Bull hat much of the time to keep sun off my face.  I wish there were some magic fountain of youth lotion I could tell you about, but the bottom line is that the sun is the biggest enemy to our skin.  So, tell your ladies to drink lots of water, use a good sunscreen every day and cover up outside.

Sorry about the high school thing too!  It sounds as if you’ve gotten over it just fine! Cheers.

Hi Rebecca, I am your mom’s cousin, Teri. I met you once at the pool in Marin. My mom (Millie) was your grandma’s (my Aunt Flo) sister. I admire your athletic prowess so much!

My husband is a cyclist. I am a chubby Judo player (33 years!). We are both curious about what your training diet is. That’s our question!

My training and racing diet has changed quite a bit over the years.  My favorite race food in some of my early adventure races used to be Cheetos and Swedish Fish.  They were my favorite comfort foods when I was really suffering.  They fed my soul, but did little to feed my body.  Over the years, I’ve learned much more about nutrition, hydration and what to put into my mouth to get the most out of my legs. I’m not obsessive about diet and will eat pretty much anything in moderation.  However, I have learned “garbage in = garbage out” in terms of energy.  The main changes I’ve made are eating less processed foods or things that come in packages, making more food at home, eating more veggies and making my own bread.  For racing, I use many Hammer Nutrition products (http://hammernutrition.com/) because they are very easy to digest when you are working hard.  They also have a great library of information on nutrition on their website and it applies to athletes and non-athletes alike.  P.S.  Of course I answer all of my own questions! Thanks for writing.  I’ll say hi to the family for you!

Equipment/Tech:

My daughter, son-in-law, and myself went to watch Leadville this year. Congrats on the Great Ride! Just wondering what tire pressure you use there?-Tom Franz

27 lbs/ tubeless Specialized S-Works Fast Trak with the center knobs cut down.

Do you stick with your full carbon rides in sub-freezing weather? If so, how do they hold up? Does it shorten the frame life? If not, what are your cold weather choices? Thanks, Tom Schaller

I don’t ride my bikes outside in Idaho in the winter.  It’s too dang snowy and icy and there’s awesome powder to be had.  The only carbon gear I use outside in the winter are my Nordic ski poles.  However, to answer your question, I talked to Nic Sims in the Specialized global marketing department.  He informed me that the carbon they use is tested at extremes, including cold, wet and heat. They found that movement stress far exceeds the stress that any person could put on the gear.  The carbon technology is so sophisticated now that cold temps will not have any affect on the life of your bike.  Keep in mind that the carbon is also protected with clear coat, so it’s not directly exposed to the elements anyway.

After riding my bicycle for about 5 minutes, my hands become sort of numb.  Why is that and are we doing something wrong? Also, what is a good choice for a comfortable saddle? Thanks, Tammy Riggs

Bike fit is the first obvious thing to check.  If your cockpit length is too short, you end up putting too much weight and strain on your hands.  The second thing to address is getting some shaped grips such as Specialized BG Contour grips.  These types of grips have a wider platform and spread out the pressure so that your ulnar and median nerves aren’t under as much stress. This can eliminate the tingle/numbness. Lastly, make sure you aren’t riding with locked elbows, which will stress your neck and can cause nerve irritation that presents itself as tingling or numb fingers.

Saddle choice is extremely personal. Finding the right one is often a process of trial and error.  Thankfully, many bike shops will have saddles for demo purposes.  More padding and cushion is not always better. Sizing and comfort are largely related to the width of your pelvic bones which is not necessarily reflected by your overall size. I ride the Specialized Women’s Ruby saddle for mountain and road riding.  The Specialized Women’s Ariel is also really popular.

I have an older (‘08) Stumpjumper Comp hard tail, but it’s a standard wheel size. I custom built it for weight and performance, its about 20.5 lb and I was going to do the Leadville deal on this bike (if I can get in I mean).  Any insight you can offer about the 29er question would be greatly appreciated. Thank you, Barb

Go for it.  That’s a great bike.  Plus, it’s the man (or woman), not the machine that makes the difference.  29ers are awesome, but so are 26ers.  Race what you have.  If you are shopping around and want to change to a 29, see the two questions this month about 29er bikes.

Ok, so my question is, I have always wondered, how can people who are not very tall, ride a 29er? I am only 5’5” with a 29.75 inseam (in bare feet to pubic bone), but you rode one in Leadville, and I hope to do that race next year… Doesn’t the larger wheel make the stand over (as in, risk of hitting yourself on the top tube) too high? And doesn’t the larger wheel set add weight?

I actually have a 3-part question: I am looking into purchasing a 29er. I know that you race a Specialized S-Works Stumpjumper 29er. My question is are 29ers’ non-beneficial to someone of a short stature? (I’m 5″4 on a bad hair day)
also, what crank set-up do you use and why? Any training tips for endurance racing? I LOVE riding long/ endurance events. Thanks, Christie Clark

This response is for the two similar questions about a smaller woman riding a 29er bike.  I can tell you a few stats:  the Specialized Myka HT Expert 29 in a size 15.5 has the lowest stand over of any women’s 29er out there.  These bikes are specifically designed with a low stand over height. I spoke with Amy Shreve from Specialized.  Amy is 5’0” and rides a Myka 29.  She is part of the women’s department there and told me the three major design areas they addressed for the women’s specific 29er bikes were:  low stand over height, reach and stack height.  They were able to achieve their goals in all these areas to make a big wheel bike that rides great for small women.

Yes, big wheel adds a bit of weight.  However, the increased tire size means increased contact patch, and a more confident stable feel while riding.  The big wheels also roll over obstacles that would traditionally stop a 26-inch wheel.  In my mind, the benefits outweigh the extra weight.  Just because you are short don’t rule out a 29.  I have seen tons of small women crank on a 29er.  Don’t rule out a big wheel bike until you try one.  Just for comparison, here are the weight differences in Specialized S-Works Roval Control wheels.

Roval Controle SL, carbon rims 26 inch: 1200 g

Rovlal Controle SL carbon rims 29 inch:  1440 g

Your monthly giveaway prize made me think of this question. I’m a skier at heart who likes to mtn. bike in the off season. I’ve always used custom orthodics in my ski boots even though I don’t have any crazy or weird foot issues. I find that I have much better control on my alpine and nordic gear if I have good foot support. Would using an orthodic in my mtn. bike shoes help my riding? Do you use them? I’m just not sure that it would matter since you don’t stand on your pedals all the time. Thanks!  Karoline Droege

Absolutely YES.  Footbeds, especially customizable ones are beneficial for all footwear from cycling shoes to podium shoes.  For weight bearing sports such as Nordic skiing and running, more thickness for impact cushioning is important.  For sports like cycling where you have less body weight on your feet, you don’t need as much cushion, but a moldable insole is still key to offer arch support and also to customize the fit of your shoe  to your feet.  There are dead spots and pressure points in every shoe.  Cycling shoes are especially stiff, flat and tight fitting, so having your foot supported and dead spaces filled is especially important.  You will have more control, eliminate hot spots and enjoy a more custom fit.  I use the Sole Thin Sport insoles in my cycling shoes.  To compare different insoles for different sports, check here:

I’m asking a bit of a loaded question, but I think you’ll still be able to give me a good answer.

I’m in the process of looking for a new full suspension 29er for next race season. My sponsorship has me in a position where I can choose between Trek and Specialized. I am leaning towards a Specialized S-Works Epic 29er but until I ride one I have some technical questions I’m hoping to get some professional opinions on.

First question: The rear shock, compared to a standard Pro-pedal Fox shock, does the Brain system really work well when you stand up and pedal? Does it nearly lock out? I can still get a bob with a pro-pedal shock. How about technical climbing, will it give when needed such as when that unexpected loose rock slides under the back wheel? If I understand correctly a lot of this response is tunable?

Second question: What has the reliability of the Brain system been? I imagine you have mechanics to help keep things in top-notch working order, but has it ever failed on you? Is there any unusual work that needs to be done to keep it working well? I will have a service course for next year so hopefully I won’t have to wrench on the bike too often but I have had some bad luck with front forks this year and want to avoid further issues that result in the body taking a pounding when suspension parts sudden decide to become rigid in the first 5 miles of a 60-100+ mile race! Thanks a lot! I hope I win those shoes!-Mike Berg

Your questions about the Brain could come straight from the Specialized catalog.  YES, it works like a dream.  You can adjust it to be “firm” or “soft” depending on where you’re riding.  I ride mine about 3 clicks from full firm for most races, unless I’m going to Moab and want a softer ride.  It absolutely rides like a hardtail when you stand and climb.  It also responds beautifully to any input from under the tire.  The Brain will engage when it feels the terrain change.   The firmness setting changes how responsive the Brain is to the bumps.  Regarding maintenance, I spoke with Specialized suspension specialist, Fern Hernandez.  His official response is that Brain suspension does not require any more attention than standard suspension.  The same general rules apply which include keeping the upper seals clean and lubricated and servicing your suspension approximately every 50 hours of riding.  In my own personal experience and many hundreds, maybe thousands, of hours of riding on Brain suspension, I can tell you I have never had it just stop working and turn my bike into a rigid.  I’m completely sold on it and would not go back.

…Do you have a favorite lens you use more than any other on your Smith Piv Loc’s?  Thank You for your time.  Oh, I also ride Specialized and made the mistake of demoing one the new Sworks Epic 29ers!!  How does one NOT like that bike!! Thanks again, -Phil Sitterding

I use the Smith Ignitor lens for almost everything.   It’s great from dawn to dusk.  I only use a darker lens in super high intensity light.  I use the clear for night riding. Generally though, I have no need to change the lens.  Also, I feel your pain with the S-works Epic 29er.  It’s an INCREDIBLE ride!  You should know better than to demo a bike like that unless you plan on buying one!

My fiance has been riding his mountain bike with his pals for several years now. He finally got me into the sport when I switched in my 1992 mountain bike for a new 2011 Specialized Myka (I was 12 when I got that old bike brand new and was still using it).  With doubts of me ever riding single track, I’ve become hooked on the sport!  I got my bike on August 8th of this Summer and immediately fell in love!  My first ride was 28 miles up in Acadia National Park and since then I’ve put in over 200 miles of both single and double track.  I enjoy seeing my improvements but still fall behind the pack on single track rides and I just want to get better.  I know, getting clips for my shoes will help, but I am hesitant to use them as my confidence isn’t quite up to par.  Any tips for a newbie that can’t get enough of the sport but needs to get more technical to keep up with the boys? Thanks!  We’re looking forward to the 2010 Race Across the Sky! -Karen Kotopoulis

Forget about trying to keep up with the guys.  Get a few girlfriends and go riding!  Practice makes perfect, that’s all there is too it.  AND, you must get some proper pedals.  You will never be able to get to the next level without clipping in.  It’s not as scary as it seems and you must be connected to your bike in order to ride the more technical stuff with confidence and skill.  Try Crankbrother Candy pedals.  They are easy to get in and out of and work really well.  Happy trails.

AND THE WINNER IS…I wish I could send this person a pair of bike shorts.

DEAR QUEEN OF PAIN, 

HOW IMPORTANT ARE PADDED CYCLING SHORTS FOR A NEW RIDER? MY FIRST DAY RIDING I WAS ON A BORROWED MTB WITH  NO SUSPENSION AND A LIGHTWEIGHT RACING SEAT. AFTER A LONG DAY OF RIDING AND BOUNCING I HAD DEVELOPED A SWOLLEN BUTTOCKS. THIS SWOLLEN BUTTOCKS LASTED A WEEK LONG RESULTING IN THE USE OF AN ENEMA FOR THE FIRST TIME. COULD I HAVE AVOIDED THIS BY USING PADDED SHORTS?
THANK YOU. -ROB RYAN  (wow! Probably could have skipped telling us about the enema!!)

WOW.  There are so many good jokes rolled into your question.  I’ll try to be tactful though and help you out.

1. Yes, get some padded shorts.  Everyone wears them.  Even the people in baggie shorts have padded ones underneath.  They are not all created equally.  Spend a bit of cash and get a good pair.  Don’t borrow them from a friend or buy discounted ones online.  Go to a local shop and check them out for yourself.
2. Get your own bike, but try before you buy.  Specialized (and most bike manufacturers) have demo vans that drive around the country stopping in various places to let people test bikes.  Many shops also have demo bikes to try.
3. Saddles are quite personal.  You can also demo saddles at many retailers.  Don’t overlook the “lightweight race saddle” you mentioned.  Looks are deceiving.  I ride the Specialized Ruby and used to ride the Specialized Toupe.  These are both wafer thin and ultra light and look hideously painful.  However, the whole saddle flexes under the rider, which provides a very comfy ride.  Extra padding does not necessarily mean comfort.  Saddles also come in different widths.  Shop around and when you find one you love, stick with it.
4. I really can’t understand why you needed to resort to the type of therapy you described in your email.  I’ve never heard of this and it seems quite extreme.  Hopefully this experience has not scarred you for life.  I have to assume that if you are asking this question, you want to give mountain biking another go.   All I can decipher from your question is that perhaps you were staying seated on the saddle too much.  Proper riding technique often involves standing off the saddle on descents or rocky sections.  Perhaps in addition to a pair of shorts, you need a few riding tips from your buddies as well.

My question is about Specialized Epic Marathon 29’er…have you ridden this MTB besides as a test but in the race environment? You’re honest to goodness thoughts here please.  I’m researching a late season possible purchase wanting to jump into the 29 scene. Oh yeah – at 6’4” & 190lbs I think a 29’er (wagon wheeler) would suit my body’s geometry would use it for 3, 6 12 & 24hr racing also. Illinois misses you! -Brian Hellweg  (Thanks!  Idaho’s at least still an “I” state)

I did a 24 hour solo race last year and I specifically wanted to test out the difference between my S-Works Stumpjumper carbon hard tail 29er and my S-Works Era with 26 inch wheels and Brain suspension.  I did multiple laps all day and night switching bikes back and forth.  My lap times were really similar, but the bikes were totally different on the same course. On the Era, I could rip through the technical downhill twisty single track much faster.  On the Stumpy 29, I rolled over the lumpy grass sections with ease and up an over the small ledge climbs.  The Era with the Brain Suspension allowed me to stay seated and let my legs recover more often than the hard tail.  I love both bikes and I race them both.  I choose depending on the style of the course.  However, I did come away from that experiment last year thinking that if I could only have ONE mountain bike (God forbid), then the perfect bike would be a Specialized S-works 29er Era and it would combine the best of both worlds.  Well, for the Epic, it already exists.  I say go for it.  P.S.  The 29er revolution is no longer a “scene”, but now here to stay.  Go demo one and I bet your decision will be made.

I ride a Kona Hoss Mountain Bike.  I have read all the articles I can find about bike fit, been to a bike shop and have been fitted and still after riding for more then 1/2 hr I have a back ache.  I have made small changes and ridden for awhile and still a sore lower back.  I have switched from clipless to flats, moved my seat back and forth in 1/2″ increments, changed my stem height and length.  Currently, me and the bike weigh a total of 250#, on a flat surface, the front tire weighs in at 100# and the back weighs in at 150#.  Seems that what ever I do, I still walk away with a sore back.  I have even started working on my core strength but that hasn’t seemed to help.  Any suggestions would be appreciated. -Rick Beauchamp

Well first, you ride a Kona Hoss.  Just the name makes my back hurt!  Seriously though, here’s what you have to do.  Stretch your hip flexors and keep doing the core exercises.  Get a professional, reputable bike fit like BG fit from Specialized.  Not all bike shops are created equal with their fit procedures.  Specialized actually brings their shop employees to their headquarters and puts them through SBCU (Specialized Bicycle Components University) before they can do any fits.

However, if you had a great fit and still have back pain, then the weak link is you, not the bike.  If that’s the case, it’s time to suck it up and go to some yoga classes, get into the gym and specifically address the parts of your body that are weak and/or tight.

Recovery:

My question goes back to September’s topic – rest. Apart from subjective feelings (e.g., legs not being sore), are there rules of thumb for how much rest is enough? After, say, a medium-hard four-hour ride, is a day off enough? Too much? After, say, an hour’s hard interval riding, can you ride again the next day without undoing the positive training effects? Obviously all of these answers are subjective, but I wonder whether you and your coach have general guidelines. -Christopher Tassava

Sorry, but I can’t really answer that.  Everyone is different and that’s the value of having a coach, using Restwise to gauge recovery and Suunto Movescount to track workout stressors.  Recovery is a complicated topic.  I can tell you that in my experience it’s common for motivated athletes to over train and not rest enough.  Just as a gauge, it takes me 3-4 weeks to be completely recovered from a 24-hour solo race effort.  That doesn’t mean I don’t train for those weeks, but my body is definitely not ready for hard efforts until nearly a month later.

I find that with all the activity I do from hiking, climbing, crossfit, running, and biking my hip flexors get really tight. I’ve tried using a foam roller and doing a lunge stretch, but they always seem to be out of balance and tight causing other pain in the body. Do you get tight hip flexors and if so, what things would you recommend for this problem? -Monique LeMay

Hi Mighty Mo!

Tight hip flexors are really common.  I talked to my professional body worker, Brett Hanson, about your issue.  Brett has been key in keeping me injury free for the last two years.  He’s worked with professional cyclists, tennis players, Nordic skiers and everyone else in between.  His comments are as follows.

Tight hip flexors are the result of tightness in the opposing muscle groups of your body.  So you can use the foam roller and stretch your hip flexors all you want, but it until you get the back side of your body to release, the hip flexors will continue to be tight.  Brett can nearly guarantee that your hamstrings, gluts, hips and lower back erectors are tight.  The spasms and tension in those antagonistic muscles will not let the agonist muscles (the hip flexors) release.  The counter forces are working against each other.  You have the right idea with the foam roller and the stretching.  The roller is a magical tool.  However, Brett says you must first get gluts, hammies, hip and IT band to release using the roller and stretching, or a great body worker.  Then you can address the hip flexors. I hope that helps.

Do you have any recovery tricks up your sleeve for those “weekend warrior” racer-types who have to go to work on Monday (aside from rest and proper nutrition)? -Carey Lowery

Skins recovery tights and socks have been a huge help for me.  I use them when I travel, have to stand around at a tradeshow, sit in the car, etc.  I use them before and after races and also during training blocks.  Compression is nothing new and has a long history in the medical industry.  There is a ton of scientific research that proves that they accelerate recovery by aiding in venous return, removing lactic acid and improving muscle oxygenation.  You can read more Skins science here:

The only thing the weekend warrior athlete has to consider is what to wear to work that will cover the Skins.  It’s not a good look to head to the office in a skirt with compression tights underneath!

I have a pretty simple question about Restwise.  After seeing the give away on Twitter I hopped over to see what Restwise was all about, then I went to their site and looked at how they pitch their product.  What I am curious about is how long did it take to notice improvement from using restwise and in what ways did you notice it? -Luke Nelson

I’ve been using Restwise for nearly a year. It takes about a month for the algorithm to get to know your habits and give you really accurate scores.  It also took me a couple of weeks to get into the habit of entering the data each morning.  It only takes about 20 seconds, but I was forgetful until I really got addicted to the scores.  It has been another tool to help me fine tune my training.  It did two main things.  First it gave me a recovery score to let me know if I was training too hard, not getting enough sleep, getting stressed, etc. Many athletes are really good at flogging themselves.  We are not always so good at giving ourselves a break when needed. A high score could also reflect if I was ready for more intense training and could ramp it up or if I was truly tapering well for a big event.

The second thing that Restwise really did for me was make me more accountable of my health.  It made me more aware on a daily basis of my sleep patterns, hydration and other health markers that can slip if I am not paying attention.

My coach and I have come to rely on my Restwise score as part of my training schedule.  We will tweak workouts on a continuous basis depending on how my scores are looking.  I know it works because I have not been sick all season and I achieved all of my goals for the year.

Congrats on the Leadville 100! Very impressive!
I’m a newbie mountain biker…less than 6 months under my belt. A typical weekend mtb ride is about 30 miles. Are compression tights beneficial to the weekend warrior or are they more for endurance riders?  Amy Koenig

Compression For All!  Yes, compression is beneficial for absolutely everyone.  They even use compression tights in hospitals post surgery to help recovery.  I  wear them on the plane and in the car to combat the negative affects of traveling.

Regardless of the amount of miles you put in, compression wear is scientifically proven to increase venous blood flow to the heart, which speeds up recovery.

What’s the most enjoyable way to spend those valuable rest days – be honest – and i mean the moments when you totally switch off from the sport?-Chris Russell

For me, my total relaxation and down time usually entails gardening and nesting at home.  I tune out and do not look at CyclingNews or even answer email.  I go into hermit mode at home.  I get huge satisfaction from organizing my closets, getting ride of old clothes and gear that I don’t use, re-arranging the Tupperware items so they all fit inside of each other, and stacking up all the spare bike tires by size and tread.  I’m a Virgo and much of my life is spent in disarray when traveling, so when I’m home, I love to just get organized.  I know it sounds weird, but it’s therapeutic.

Events/Travel:

Are you racing at Trans Sylvania Epic in 2011? If you are; What are you goals for it?-Bobby Rishel

Yes!  That race is incredible.  Great riding and an even better vibe.  My goal for this race is to feel like I can legitimately race it.  I was pretty sick and fatigued coming into that race last year and I suffered like a dog. I even thought of dropping out multiple times.  I struggled with my asthma quite a bit and just wasn’t on my game.  Regardless of placing, I’m hoping to feel more like myself out there in 2011 so I can enjoy the experience even more.

How do you compare the suffering you’ve endured in Multi-Day Adventure Races to the multiday stage mt. bike race? Is it harder to duke it out alone with a night of rest between stages or harder with others who are pushing the pace with limited to no sleep over several days?
Daphne
Suffering is suffering and both non-stop races and multi-day stage races hurt.  However, my least favorite part of racing is the start line.  It’s that intense period where everyone is scoping everyone else out, the pressure is palpable and I usually feel the dread of self-doubt coursing through my body.  Once a race has started, the path and the goal is very clear…get to the finish as fast as you can and empty the tank.  I find more clarity and confidence after a race has started and there is nothing left to do except my best.  The beauty of non-stop, multi day events is that there is only one start and one finish, so I only have to go through my least favorite part of racing once.  In stage races, you get that surge of adrenalin at the start line day after day.  You get reminded again and again who your competitors are and you have to look them in the eye, as they are trying to decipher how fatigued you are.
I do find that non-stop races have a different sort of challenge with sleep deprivation and team dynamics.  Sometimes, it’s really nice to have a teammates’ shoulder to lean on.  However you are also at the mercy of their performance and their weaknesses as well.  I’ve done plenty of adventure races where I felt fantastic, but our team dropped out because someone was injured or sick.  You share the good and the bad in team events.  The stage racing hurts in a different way because it is way faster paced since everyone is going to get to sleep at night.   You are still breaking down day after day as with non-stop events, but you are partially recovering in between stages.  Either type of race is a blast, hurts like hell and requires recovery management to get through.  I love both styles of racing for different reasons.  Luckily, there are plenty of both kinds to choose from!

What event are you most looking forward to in 2011? Why?- Best, Jeffrey Lewis

My mind is not into 2011 yet.  I still have one more race in 2010, La Ruta.  I also get to go watch the Race Across the Sky film Nov. 4^th in Denver and Nov. 9^th in Chicago and re-live the Leadville Trail 100 race which was the major highlight of 2010 for me.  It’s showing all around the US.  Don’t miss it!

As a cyclist and an awesome Mountain bike endurance racer, have you ever thought of hitting up the USGP of Cyclocross series? I mean with your motor and mad skills I think you would make an awesome impact on the race and get in the mix of a very fast moving sport. How do you feel your current level of training would cross over so to speak? -Guy Smith

Crossniac

I LOVE ‘cross racing and do take part in some local races such as Crosstoberfest in Ketchum.  I think it’s a blast and a great way to hone handling skills and perfect that high intensity post race cough.  I usually want to start staying home in October after a long season of travel, so that’s the main reason I don’t hit the USGP series.  If I did want to be competitive in those races I’d definitely have to tweak my training to focus on shorter events.  I’ve done that a bit this season as I’ve focused more on 100 milers instead of 24 hour races.  However, a 40 minute ‘cross race is a whole different ball game.

General Questions and things that made me laugh:

What is the most beautiful place that you have had the chance to explore? Which country offers the most adventure?-Robby

I can’t answer that.  There are too many amazing places in this world.  Just to name a few of my favorites:  Argentina, Kyrgyzstan, Vietnam, Idaho.  I also believe that any place can offer adventure, it all depends on how hard you look for it.  I live in Idaho because there is adventure right outside my front door.

When we were watching race across the sky the other night there was a long segment which featured you cruising at top speeds (of course) on some flat pavement. As you were riding along you had something green sticking out of your mouth. This sparked a long debate as to what it was. Was it a mouth guard, gel wrapper, or a device to increase your aerodynamic abilities? So, what the heck was it?
Even if I don’t win could you answer back? The curiosity is killing me.  Mike Jacobsen
I have no idea!  I will have to watch the film again to be sure.   From your description,  I’m assuming it’s the section of the race that goes around Turquoise Lake on pavement.  It’s a good rest spot and I can only assume I was taking the opportunity to eat.  I use Hammer Gel and the apple cinnamon ones have a green wrapper, so that must be it.  I don’t ride with a mouth guard or anything else in my mouth.  It’s just a portal for snacks.

So, as a amatuer endurance athlete…what advice can you give me about how to “go pro” and gather the necessary sponsorships to do so.  Any industry secrets?…aside from winning everything you enter.  :)

-Fletcher Hamel
(Capt. of Team Torti Adventure Racing)
Ask yourself, “what can you do for your sponsor, not what can your sponsor do for you.”  There are plenty of fast people out there, so you have to be better, different, unique and offer more than just race results and your stellar personality.  Nurturing a sponsorship is just like making new friends.  It takes time, commitment and respect.  It doesn’t come easily, but the best ones (friends and sponsors) will be with you a very long time if you do it right.  I will also tell you that I never got involved with any sport thinking, “I’m going to be a pro athlete!”  Your ultimate motivation to be taking part in any athletic endeavor must be your love of the sport.

The advent of high school mountain bike racing in Colorado points out the enormous gap in participation between boys and girls. Results reveal 17 girls entered a recent race compared with 126 boys. How can greater interest be stoked to draw more high-school-aged female participants to racing, and to the sport? -Steve Coleman

In my opinion role models and opportunity are essential to get girls involved in cycling and racing.  This is exactly what NICA (National Interscholastic Cycling Association) is doing, one high school team at a time.  The bottom line is get out there and coach, encourage kids and provide support for these programs.  The growth will follow!

I forwarded your question to Vanessa Hauswald, Executive Director of the NorCal High School Cycling League, to get her take on girls participation and growth.  Here is her response.

“Yes, there were 17 girls racing in the Colorado League this year, and about 120 boys. For a first year league, this is normal. In the NorCal League history, girls’ categories have all started significantly smaller than boys’, but have also had the largest and most rapid growth (percentage wise). In NorCal last year we had 30% girls and 70% boys. Greater interest in high school racing (by girls) can be “stoked” by the growth and support of high school cycling Leagues with trained coaches who teach safe training and racing practices. The more that cycling becomes part of the culture of one’s state and one’s school district, the more that participation grows. If cycling is not part of a child’s family culture, it often takes an organized team structure within a school to entice that child to try riding. This is what NICA is providing as Leagues begin to emerge across the country.

One of the main goals at NorCal is to continue to bolster our girls’ racing program. Just like all other genres of professional cycling (bmx, track, dh, xc, etc) women are outnumbered by men. Changing this dynamic one high school at a time is part of our mission.”

Are you a fan of KISS, the band? Those shoes look rather like something Ace might wear around the house. Which, begs me to question for this month. What music gets you race ready…what lyrics, why? :) -Jeffrey Ryan

You are dating yourself by referencing KISS.  OF COURSE I’m a fan.  I also owned a pair of silver Moon boots around that same time.  Perhaps these Exhale shoes just remind me of the good old days.  Besides, who dictates fashion anyway?  Just look at how ugly Crocs are?  The Exhale are WAY cooler and really good for playing air guitar.

Back to your question:  I don’t race with music because I want to hear my bike, my asthmatic breathing and anyone sneaking up on me.  I do train with music when I can’t get anyone else to ride with me.  I have a mix of stuff, but generally Green Day seems to get me really pumped for a hard session.  There isn’t any KISS on the ipod at the moment.  Perhaps I should change that.

Congratulations on your outstanding career. So far. :)

My question:

After a few years of racing endurance mountain bike events and adventure races I have recently learned that it isn’t only roadies that feel the need to relieve themselves while racing. I was aghast at the idea of my mountain biking brethern being quite so … well, gross. Couldn’t they take a second and go, or hold it for a few more minutes? It is a bit of a personal question (but a serious one) what would you do if the finish line were down to the wire, neck-to-neck with a top competitor and the urge to purge hits with undeniable power? Do you dribble down your leg or grin and bear it (risking an infection?!) and pedal faster?

Thanks for an always interesting question and answer session!

- Jeff

Your question is hilarious!  Yeah, the nature break is part of athletics.  It’s even more of a challenge for women.  I’ve spent years of adventure racing “holding it” until the guys on my team had to stop to look at maps or fix a flat.  If I stopped to drop my pants, I’d have to run to catch back up.  I would NEVER go in my pants the beginning or middle of a long race because infection, discomfort, stench and embarrassment would for sure make me deeply regret that decision.  However, your question about being in a sprint finish at an important race is an entirely different situation.  I love to win and if I’ve worked that hard to get to the finish line, I am not going to give it away because my bladder is full.  To be blunt, yes I would pee in my pants, take the win and cut the post race interviews short so I could head straight to the shower before anyone knew.  Luckily I haven’t been faced with that decision yet.

I recently started mountain biking and have the following problem. I am a science geek, and therefore wear big glasses (see picture attached). When I ride my mountain bike over roots and rocks, the glasses bounce up and down on my nose. This leaves my nose bruised and sometimes it hurts a lot. I am afraid to ride hard on the trails, since if I lose the glasses I would have no way of finding my way home. I have tried to tape the glasses to my forehead, but it is painful to remove them because it tears out some of my eyebrow. Do you have any advice for me? Thank you, -John Olsen

Dear John-

We’re all geeks in one way or another, so don’t worry about that.  The biggest concern I had with your email was your singular use of the word “eyebrow.”  Do you really just have one?  If so, perhaps a bit of tape on the brow on a bit of a regular basis is not such a bad thing.

The solution to keeping your giant glasses on your face is simple.  Chums!

I’m pretty good climbing, but descending not so much. My friends say I go downhill like the elderly make love (not in those exact words). How can I conquer my fear and let go of the brakes?-Gary

Get yourself to a lift access ski resort in the summer and spend some time riding the lift and working on your descending skills.  There’s no way to get better without practice and this is the fastest way to practice technical descending repetitively.  You can also rent a squishy bike and get some instruction while you’re there.

Maslow has his hierarchy of needs. What is your hierarchy of needs on race day?-Cyc-oh

Maslow’s Hierarchy of Needs and mine are the same:

Physiological Needs:  hunger, thirst.  Ie: Hammer nutrition, Red Bull

Safety Needs:  Security and protection.  Ie:  bike and gear dialed in, tire pressure checked, suspension dialed, bolts tightened, cleats tightened, etc.

Social Needs:  Sense of belonging/love.  Ie:  a group of fellow cyclists to ride with, and work with on course.

Esteem Needs:  Self esteem, recognition, status:  ie:  good time splits, spectators cheering for me, other racers urging me on.

Self Actualization:  ie: the finish line and all the other needs are fulfilled and it’s time to toast a cold one!

What’s the technical term for the tubular rubber pieces on the sidewall of a mountain/road bike tire? I believe these are ruminants of the injection molding process.-Justin Poland

Yes, those little pieces on a new set of rubber are from the manufacturing process.  In motocross, they are called “chicken strips” because if you still have those on your tires, it means you’re not laying it down in the corners.

What goes through your head as you realize you’re about to have a really ugly crash? Thanks—Erik Pearson

Two hints:  4 letters, begins with the letter F.

Throughout your great career, I am sure you have had many ups and downs.  What was your highest high and lowest low? What did you take away from each that has helped make you the successful athlete that you are?  I often try and take away something positive from all experiences, this is not always easy. Good luck at Leadville! I will be rooting for you!-Scott Rausenberger

I’ve had plenty of failures and “learning experiences” in my athletic career.  There are multiple highs and lows that have built my personality.  A few highs that stand out are:  winning the Raid Gauloises Adventure Racing World Championships in Kyrgyzstan, winning 24 Hour Solo mountain bike World Champs 3 years in a row and this year’s Leadville Trail 100 win.  By far the lowest was being involved in a rock fall incident during an adventure race that severely injured my teammate and killed another friend.  Sometimes the lesson is hard to find and takes years to uncover.

I firmly believe that racing and athletic endeavors are great ways to challenge ourselves, set goals, learn to work hard, learn to be team players and better people.  I’ve been involved with sports for as long as I can remember and I could not picture myself without athletics in my life.   There are too many lessons to list here, but I do feel that if we all played sports, the world would be a better place.  It sounds corny, I know, but I really think it’s true.  I also know that it takes a big person to lose gracefully.  The athletes I respect the most have been able to win and lose with grace.

I have set a goal to race in the Leadville 100 next year.  There are many unknowns and fears that I have about trying to achieve that goal. What were your biggest fears when competing in your first Leadville?  If you could give one bit of advice about that race what would it be? Thank you!-Michelle R

I played the flute in grade school and high school.  I was in the band (OK, stop laughing now) and we always had solos, tryouts and various other situations that put you on the spot.  I got extremely nervous about these kinds of performances.  I remember the music teacher once telling me that the way to combat fear was with preparation.  I don’t play the flute anymore, but that tidbit has stuck with me.

For Leadville, my advice to you is to prepare and get rid of the unknowns.  Of course, race day is always unique and there are uncontrolled circumstances.  However, you CAN control your training, your course knowledge, your nutrition, your altitude preparation.  Basically, do everything possible to prepare yourself and the rest will fall into place.  Even if you cannot go out and pre-ride the course, educate yourself on the different climbs, time estimates, % gradient for the course, etc.  Mimic and train in those situations so that race day will not be a surprise for you.

Do you ever get to drive the fire engine?  Alan Jones

Yep.  It’s really, really cool too!

How can your quads be so big, while the rest of you is so tiny?-Mia Phillips

This is hilarious!  Thanks Mia.  I’ll take that as a compliment.  In some groups, such as the red carpet in Hollywood, large quads are frowned upon.  It does make buying jeans a challenge for me! I guess my quads are the tools that help me do my job.  I can’t take credit though. I owe my genetics to my Mom and Dad.  I’ve always had a fairly muscular build, especially when I was rock climbing and paddling a bunch.  Since I’ve focused more exclusively on cycling, my body type has changed quite a bit.  All those bicep and back muscles seem to have migrated down to my thighs!

In order to have been crowned “Queen of Pain”, you must know a thing or two about pain: so tell me, what is it like to be at the place where enjoyment has ended and PAIN has truly begun?-Candi Pennington

It’s like a little dance between heaven and hell.  Manage the pain well and you are on your way to a highly rewarding experience once it’s all over.  Succumb to the pain like a baby and you will end up looking back on the event with shame and disappointment.  Everyone feels pain, it’s what you do with it that counts.

Where has life given you a gift, what have you done with that gift and how have you accepted the responsibility that goes with it?-Sunniva

Great question!  This one is deep!

Yes, our life gifts ARE responsibilities to be shared and passed along, otherwise they just I feel fortunate to have been given the good health, the genes and the opportunities to explore, travel and hold a very unique job.  I have filled multiple passports traveling the world, meeting people, seeing incredible places and pushing myself to the limit. I like this question because it brings to light the fact that all the ultra fancy gear, sponsorship support, travel opportunities, and training don’t account for much if you don’t pass along your experiences, your knowledge, your psyche, your energy with other like minded souls.  If I’ve seen you out on the trail or you are reading this blog, I hope I’ve been able to provide entertainment, knowledge, motivation or a smile that you have been able to take along with you.

When are they going to start putting solar panels on the outer flaps of these packs for charging/powering phones/GPS/MP3 players? That would be sweet!

Ben-hopefully never.   Believe me, I like my phone and music, but I also cherish the sound of my laboring breath, tires crushing through the dirt and voices of my friends when I ride.  I carry a cell phone while riding for safety reasons and use music when riding only as a crutch when I need extra motivation.

My question is “What song(s) do you most often get stuck in your head when training or racing?” -David Stilwell

Cake.  Going the Distance

Sample lyric:  She’s going the distance, she’s going for speed.  She’s all alone in her time of need…

or the Ramones .  I Wanna Be Sedated.

Sample lyric:  twenty twenty twenty four hours to go….I wanna be sedated

These two seem to be common reoccurring songs for me.

Consider the following scenario: USA Cycling charters a plane to send all of the best cyclists in the United States on a goodwill tour of Asia.  The best adventure racer, XC mountain bike, DH mountain bike, marathon mountain bike, 24-Solo mountain bike, road and TT champs are all on the plane.  In a complete “accident”, the plane goes down on a deserted island in the Pacific.  It takes a year for the rescue teams to find them.  Who survives the longest and who is the recognized “King” (or Queen) of the island?  Why?-Kit Cischke

This is the order of who would survive, from shortest (first to croak or get eaten) to King/Queen of the island.  It’s basically an inverse relationship to the stamina and brains required to compete in each event.  I’m sure I’ll offend some people here, but I’m OK with that.  I’ve raced nearly every discipline on this list, so I’m not exempt from the criticism either.  Besides, unfortunately these groups will never be assembled in one place anyway.

DH:  These guys have the least amount of stamina so they’d get too tired trying to hunt and gather for food.  Also, they are most addicted to their technology, so not being able to Twitter or download apps would cause severe withdrawal symptoms within hours.

TT:  These thoroughbreds (spelling?) are trained to stay within the lines and move straight forward while in complete oxygen debt. When the blinders were removed and creative thinking was required, they’d perform poorly on the island.

XC mountain:   “where’s my soigneur?”  enough said.

Road:  These athletes have the stamina to survive, but not the body fat.  Without the precious mussette bag handoff for nutrition or domestique to provide water, they would not have the energy to build a hut or search for nuts.

Marathon MTB:  These athletes have the physical ability to go long, the brains to actually follow arrows and read course markings and they are inspired by a bit of unknown in their racing.  Their biggest downfall is that they are loners and like to ride 100 miles alone in the mountains.  They wouldn’t make too many friends on the island.

24 Hr Solo:  can go for a LONG time, but like a hamster in a cage, they are motivated by going around and around repetitively.  Add in an electric shock treatment and you could have some really interesting studies.

Adventure Racer.  These people can work in a team while hungry, lost, pissed off and still survive.  My experience adventure racing has many times sounded just like your question….lost on an island in the Pacific, trying to survive.  I’ve made it though and am now working my way down this list of cycling styles.  Seeing as I’m racing the Ashland Super D next week, perhaps I’m slowly regressing and moving my way down the food chain.  I’m not sure what that says about me.