ENDURANCE YOUTH TRAINING with Andy Guptill

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1. January 2012 - Base Miles and Keeping it Fun
2. MARCH 2012 - A Time for Tempo


Virginia HS MTB Series

BIO : ANDY GUPTILL

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January 2012 -.
Base Miles and Keeping it Fun

Why is it that the shortest, coldest days of the year coincide with the phase of training when it is suggested you log your longest rides? I used to joke with riding partners that every hour of training we did when the temperature was below freezing would increase our threshold (basically your highest sustainable race pace) by 11 percent! This was, of course, not at all true; but would at least give us something to laugh about and distract us from the cold for a few moments.

While coaching philosophies vary, almost every coach would agree that the first block of training for a given season should revolve around general fitness and building endurance, and pretty much everyone calls that phase “Base.” The general fitness designation is key, and it should be a major goal for most junior riders to keep the workouts enjoyable and varied. This means rotating between running, road riding, mountain biking, and activities like hiking, snowshoeing, and cross country skiing.

So how many miles and hours should you be aiming for? The answer depends on your goals and competitions for the season ahead. While there are a handful of elite level 17 and 18 year old racers out there who are ready to put in some big miles for the sake of development, the majority of juniors, and the younger you are the more this holds true, should look to build up to the duration of your longest competition. For many junior racers, this will be anywhere from 10 to 40 miles, or one to three hours, so the training time doesn’t have to be outrageous.

Another important aspect of base training is how you meter your training efforts. This isn’t the time to go sprinting up every hill you come to and then coast down the back side as you gasp for air. It is best to pace yourself and make every workout steady and consistent. For example: if you are riding for an hour and a half, you should start out at a pace you can maintain for the full 90 minutes and finish the ride nice and tired; not be spent after the first 30 minutes and have to stop and rest to be able to finish the ride.

If a typical week can consist of a few rides or runs after school (a random session or two on the indoor trainer may come into play) and then weekend rides that are well paced and gradually build up to be a bit longer than your longest competition of the year, you’ll be off to a great start for the upcoming season. And remember: try to keep each day fresh and enjoyable, you will be pumped about every workout you do!

Keep on riding!

MARCH 2012 - A Time for Tempo

While the racing season may be fast-approaching, if you have just finished up your base miles there are still some steps to take that will help you reach your peak fitness and actually hold on to it for more than a single weekend!

“Tempo” is that lovely intensity that floats between an all day endurance pace and race pace, and while it shouldn’t feel easy, you should still be able to maintain the zone for 20-60 minutes at one time without coming completely unraveled. A typical tempo day will start with a short warm up, and then jump right into the zone and roll. Short recovery periods can be included to break up the efforts, and then always end with a solid cool down. I like to begin and end every ride with at least 10 minutes of easy spinning, and have actually named the climb closest to my home “gentlemanly hill” because it must always be ascended at a gentlemanly pace! Any hard efforts can commence after that climb!

 If you are doing them correctly, tempo rides should end up being some of the “biggest” rides you will do all year, and you should dedicate several weeks to developing this aerobic zone. Your average speed and heart rate will be up, and if you happen to train with a power meter, your average power and Kilojoules expended will be up as well.

So why invest 2-4 weeks to tempo training? It is another stepping stone as you work your way toward peak fitness and will allow you to reach a higher peak that you are able to hold for longer. After all of these aerobic base and tempo hours are in the books, you can approach the more intense, race-specific intervals with confidence and know that you will be getting the most out of them.
Many of you reading may have already begun your competitive season, or be looking to begin in the coming weeks. If you are a junior rider, or know any junior mountain bike riders looking to compete, I encourage you to check out the Virginia High School Mountain Bike Series (www.VAHSMTB.com). The six race series is open to all middle and high school students and begins on March 20th at the Miller School of Albemarle in Charlottesville, VA. The races are a great time and a fun way for junior riders to get involved in the sport while developing their skills and competing against their peers.