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Three Pump Up the Base workouts in a week?

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Lee,
So if weather is just terrible and I am confined to the trainer for days or weeks at a time what would be better…? Stick to two Pump Up the Base workouts a week plus some level 2 time on the trainer or would it be ok to hit PUTB 3 times in a week?

I started lifting again for the first time in 6 months (I am naturally a spinner a.k.a. I am weak) the same time I started PUTB so the first couple of workouts (shoot even walking) were difficult but things are starting to feel better now. Thursday I got to the first B workout where you break it up with different cadences. I think that was easier than sustained effort because my brain (maybe weaker than my legs) was occupied. Did week 3 Day A today, it was pretty good too even though I lifted in the morning. Now if the trails here get dry I can get strong and learn to lay off the brakes on my recently converted single speed! May you have sunny skies and dry trails.

Jeff

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Correct heart rate for Pump Up the Base intervals?

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Hi Lee !

I am now in week 4 of your awesome Pump Up the Base program. For the last couple of years i’ve got some concern about target heart rates, that gets me confused. I am 46 so my 85% heart rate should be around 148bpm ( 220-46X85/100). But here’s the thing, at this heart rate i can sing “we are the champion” at full volume and i can spin that for days, barely sweating. I’ve followed you guide lines, and shoot for an effort that let me talk only in short sentence, and that bring my heart rate value around 162bpm.Wich is more like what i am used to. That value is around 95% of my maximum HR for my age ! that gets me nervous, am i pushing too hard ? I’ve been ridding for 25 years and feel better than ever, i ain’t no world class athlete but not definitely not your average forty something guy either. Any thoughts ?

regards,
Eric

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Push backward into backsides?

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Talking about bike-maths (Galileo would have built sick rhythm sections): when you manual-pump a roller, should the force be directed vertically (to increase your weight as you suggest in Mastering Mountain Bike Skills), or perpendicularly to the backside (so that all the energy is used to push off the ground)?
Provided that our aim is to get as much speed as possible. This issue has been niggling me for a long time…

Jakub

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Pump up my calves?

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Lee,
I bought Pump Up the Base a couple weeks back. I am currently in week 2 and am enjoying the workouts very much.

I have a question — I’m doing my best to drop my heel and then point my toes at the bottom of the pedal stroke. I’m getting a feel for that circular motion, rather than mashing. I can’t do it every time, but I’m getting better.

My question is this: I’m feeling this in my calves quite a bit. Is that normal? I would think it is to some extent, but I know I don’t want to overdo it and all my power to be coming from the calves — they’re too small a muscle group and not connected enough to the core.

Any insight you have on this — if you have the time, of course — would be appreciated.

Jim

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Designing a pump track to go uphill

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Hi Lee,

First of all, thank you for writing a great book. I’ve read Welcome to Pump track Nation several times and have been measuring out my pump track and started thinking about draining. In fact, I might have developed a problem. I’m beginning to wish it rained dirt, and every flat yard I see I ask, why no pump track?

My big question is, on the long return side (circled and labeled #1) up to my berms I will have to pump up hill (maybe a 10% grade, I haven’t measured it yet). What is the optimum pump size and spacing for going up hill? Should they be taller and closer, smaller and closer….

Another thing that you could perhaps comment on is making a “switch” spot to reverse direction. What would that look like at the location circled and labeled #2?

Thanks for you advise. I would like to build once and get it right.

Joe

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How to ride a 29er fully on a pumptrack?

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Hi Lee,

Reading your book on MTB skills and have just taken the plunge and swapped out my Stumpy Elite 26 inched with a Stump Comp Evo 29er (arrives next week).
Thing is we have a nice pumptrack near us and i still want to ride it with my two boys.
It got me thinking that there’s going to be some differences now that i’m on a 140mm travel 29er! Any suggestions would be welcome – I’m guessing I can’t be the only person in this situation 🙂

Cheers
Jase

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Is weight lifting helpful?

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Hi Lee,
I enjoy your bike wisdom on a regular basis. Something has been bothering me lately.

I’m wondering if all the plyometric-type training and weight lifting that mountain bikers are doing is actually doing that much to improve their bike riding skills.

The recent research suggests that lifting weights and doing plyometric exercises (even if they incorporate “bike muscles”) only make you better at lifting weights and better at these specific exercises.

There seems to be no significant carry-over to actual bike riding skills (aside from the obvious cardiovascular fitness and overall increase in strength and muscle mass).

The most relevant training must mimic the speed of movement that a mountain biker would need while blasting down a DH track. This is difficult to do in a gym. Do you agree that the best training is on an actual bike?

Trey

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Sweet spot for a 50-year-old XC crusher?

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Lee,

I am sitting down and planning my training program to lead up to the USA Cycling Nationals next year in Super D. I use an online strength program and am anxious to supplement that with your Pump up the Base and then Prepare to Pin it! As I started reading Pump up the Base tonight I am immediately perplexed at the Sweet Spot. Here is why:

I am 50 years old
My max recorded heart rate in competition this year was 187 bpm.
I can maintain a heart rate of 168-172 for an hour (89%-92%of maximum heart rate)…my training rides are very often that intensity…I seldom see numbers in the low 160s.

For example, I won seven cross country races this year pinning it from the line on my heavy all mountain bike and making those XC guys (in a age group younger than me) hurt really badly. I’d push the envelope up close to 95% max heart rate and then settle down into 90% and hold that the entire race for up to 1-1.5 hrs. hitting a 100% max heart rate in a sprint with myself because none was within sight.

Below is a heart rate graph of a race where I was in the “Red” zone for 51 minutes of a 51 minute race. Heart rate range in red is 168-182 bpm)

So, of course I question any gains from working in the Sweet Spot, because to me that puts me in with the group of riders you say don’t work hard enough when they work hard.

My mind is open.

Thanks, Kent

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BMX or MX for MTB?

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Dear Lee,

I would like your opinion on what would help increase ability and eventually speed on a mountain bike. MX or BMX? I wish I had the time and money for both but I’m a poor college kid who spends the majority of the time racing MTB instead of doing homework. Moto would be more expensive but I’m more curious about which would make you a better rider in a quicker amount of time. Or which would make you learn better technique if done properly.

Thanks for your time, I love your books too.
Cheers!
Leif

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Fabien Barel rides the sine wave of lateral love

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Hi Lee,

I thought this might be a good question for you. In this segment with Fabien I’m wondering if you could shed some light on what Barel is doing different from Tobias at 5:40 – 5:48. In watching some of the pros (Loic, Nico, etc) corner on switchbacks and really tight turns I feel like I see this action a lot. When it’s really slow it’s more like a nose manual, but at speed I’m at a loss to figure it out, other than the fact that they have mad skills.

Thanks in advance!

K.K.

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Is a Fox 34 burlier than a 32?

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Hey Lee,

I have repeatedly read your articles about the Stumpjumper FSR 29. I own a 2012 model and I’m quite happy with it. The only problem is my stock fork (Fox 32 Float 29). My crown always got “loose” and starts cracking (more or less always after 3 to 6 months of use). The 1st and the 2nd time I got a new crown/steerer tube. Now it’s the 3rd time I have to visit my local bike store and ask for replacing it.

I’m pretty disappointed with this fork and I would like to change it to something with thicker legs and more travel (140) but will my problem then being solved? Is the crown/steerer part of a Fox 34 more stable than mine?

I started biking 2 years ago in Austria (Alps), I don’t think my riding style is too aggressive for this bike (I have no problems with the frame, the rear suspension or the wheels, just with the fork).

Thank you very much for helping…

Daniel

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The “perfect” bike for the trainer?

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Lee,

I started your Pump Up the Base program a couple of weeks ago. Initially, I put a slick on an old mountain bike and mounted the bike on a trainer. However, the gearing on the mountain bike is too low to get to the speeds needed to create enough resistance on the trainer for some of your exercises. So, I am looking to buy a road bike for training purposes.

It appears that there are a couple of main categories of road bikes: bikes oriented to racing that have aggressive geometries and stiff frames and bikes oriented to endurance riding that have more relaxed geometries and somewhat less rigid frames. Considering that the bike will primarily be used for your training program, is one of these categories of bikes preferable over the other?

Ron

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