My first of two three-week Base blocks is in the books. The EPC Base Phase is Phase II in the annual plan. Phase I, Base Prep, concentrates on building low intensity volume and strength in each sport individually. Once this foundation of training frequency, volume and strength development is adequate moving on to Phase II brings in speed and power to the equation while still focusing on the individual sports. The Base Phase is where the most gains for the season ahead can be made. After this phase we bring the sports together into combo “tri-specific” workouts and races that get you ready to race.

Description: Phase II, Base

Following Base Prep (where you build volume), the Base phase holds volume at or slightly above the max volume reached in the previous Base Prep phase. This allows for an increase in intensity to be the primary stress applied. Workout become a bit more structured with specific target paces for intervals training all zones. There are three key workouts in each sport: Speed, LT, and Endurance. Speed sessions work on the top-end paces with very short repeats. The LT sessions work on race paces around Lactate Threshold with moderate length intervals. The Endurance sessions focus on aerobic paces at longer interval durations and including sport specific strength work. Additional recovery-endurance sessions are added to maintain desired volume. In addition to the aerobic training, weight training transitions to a more dynamic routine. READ MORE

My 2010 (and 2011, 2012, 2013, etc.) Race Bike is in production. After a couple seasons debating the effectiveness of a 29′er for XC racing, I have finally made the decision that they are the way to go. Several factors went into this decision and once the decision was made to race a 29′er the easy decision was which 29′er to race, the Seven Sola SLX. Custom built, triple butted titanium tubing made by one of the best frame manufacturers in the world. Yes I said world, as in planet Earth. Over the last couple weeks I have been working closely with master frame designer Neil Doshi over at Seven and we have the geometry dialed and ready for production. Super psyched!

Why a 29′er you may be asking yourself (that is if you don’t already have one)? Well simply put, becuase they are fast and stable while going fast, which is what I intend on doing. As 29′ers began to rise in popularity a few years back I was aware of the physics behind the larger wheel, but was not convinced of their usage in XC racing applications. At the time they were too heavy, part selection was limited and usually too heavy, and they handled a bit slow for racers. Well times have changed. They are becoming lighter, more and more high quality parts are becoming available, and the geometries have evolved to suit the needs of racing. These factors have been proven over the last two years with riders like JHK, Adam Craig, Heather Irminger, and others that these big wheeled bikes can be ridden fast.

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Following workouts it’s critical to replenish the body with fluids, carbs, protein and other vital nutrients so it can recover and be ready to go at it again later in the day or the next day. There are many commercial “recovery drinks” on the market today. Most of them are good at getting the job done. They are often quick, convenient, and just what your body needs. I am a fan of the good ones for this reason. However, when possible, I prefer my own recovery drinks that usually taste better and are just as good for recovering as the manufactured commercial products.

We have all read the articles in the last couple years stating chocolate milk as the ideal “non-manufactured” recovery drink. I happen to be a big fan. READ MORE

I decided to embrace winter and try something new today: a Snowshoe Race. This was one of the toughest hour long events I’ve done. Jason Michalak talked me into this one and then proceeded to kick my butt. The race was a 10k at Beaver Creek Ski Resort. Big climbs, steep descents, 1200+ feet climbing, groomed trails, packed trail and deep powdered, the course had it all, and all at 9000+ feet elevation. Josiah Middaugh schooled us all, but Hairy Jason hung tough and brought home a 4th place finish. I shuffled in at 8th place male, 10th overall. Yes, I got chicked, double chicked, in fact. I can blame a handful of face plants and clumsy trips, but honestly, I got beat and beat bad. It was an awesome workout none the less, and I will be back for more.

*Thanks to Kathy for the awesome pictures!

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With two months of general aerobic and strength training under my belt in Phase 1- Base Prep, this week I head into my second phase of training- Base. In the Base Phase I begin to do some speed and LT training in addition to the aerobic and strength training. Still keeping the training modes individual with the exception of a light 15-minute run after my endurance bike rides. By keeping the sports separate, I can give each full attention to get the most out of them before getting into combination workouts in the third phase- Race Prep.

My overall Base Week looks like this: READ MORE

The Perfect Latte: Camp 4 Coffee’s Sledge Hammer Beans, extra-fine grind pulled as a 2 ounce shot + 4 ounces steamed milk + 2 ounces of silky smooth froth. I attempt these creations on a daily basis and when a perfect one comes together like this one, it’s worth blogging about! Enjoy!