the top-end high power efforts (VO2 energy max, yet the amount of power the athlete riding for a while, you know how fun and
system). This specific demand of mountain can produce at his or her max has remained challenging the sport can be. This past year
biking aids athletes to become more the same. This athlete is able to ride longer I fell in love with Colorado all over again by
accustomed to producing large amounts of and harder with less fatigue at threshold, heading out on the trails and exploring the
lactate, by buffering the lactate quickly and however the top-end power (the short, parks, forests, reservoirs, and mountain
producing high lactate levels over and over. hard efforts) has remained the same. As passes in preparation for the Leadville 100
The offseason is the perfect time to begin a result, the limiting factor during a hilly, Race Across the Sky. In a 2-3 hour mountain
focusing on increasing the top end of your windy and/or technical race is the same bike ride, you can see and experience so
power with VO2 training sessions and getting – the accelerations of high power output. much more of what your surroundings have
on the mountain bike is ideal for this type of Therefore, during the offseason, a good goal to offer when compared to a 1.5 hour run or
sport specificity. is to improve the top-end power allowing a 3 hour hike.
One of the most proficient ways of for consistent improvement from season to During the cold, wet and dreary winter
increasing an athlete’s sustainable power season at a 20-minute threshold power. months, you are able to remain protected
output is through VO2 intervals (1-3 minutes Mountain biking is ideal to accomplish in the trees from the wind and other
with equal ratio of recovery), which are the goal of VO2 intensity overload during environmental conditions and continue to
high power and high cadence (90-110 rpm) this transitional time of your racing season. train without the bitter chill. Remember all
intervals. As athletes, we have three energy During most rides, you will encounter short the benefits that mountain biking has to offer
systems that we can focus on training – climbs that force you into a VO2 effort you this year, from improving your cycling
aerobic, lactate threshold and VO2 max using high power output and high cadence efficiency to focusing on your weakness,
(glycolytic/anaerobic energy system). In to maintain momentum. Most trails improving power and still being sport
triathlon, the aerobic and lactate threshold throughout the United States will provide specific.
energy systems are ingrained into training you with all the changing terrain you will
based on the demands of racing from a need – short, long and technical climbs.
sprint to Iron-distance triathlon. However, Jumping on your mountain bike and heading Lindsay Hyman is a Pro Level coach with
focusing on VO2 intensity in the offseason out for a ride this winter will allow you to Carmichael Training Systems, Inc. In additional
may yield greater improvement during the push through these efforts with high power to competing, she coaches athletes from first-
season. and high cadence all while working on a timers to world champions in sprint to Iron-
Let’s say an athlete’s 20-minute threshold smooth pedal stroke. distance triathlons. For more information on
is 85 percent of their VO2 max, and over During any offseason training, the work coaching, camps and performance testing, visit
the course of a year the athlete improves on the bike should be enjoyable. If you
www.trainright.com.
this 20-minute threshold to 89 percent of are new to mountain biking or have been
The nation’s premier Olympic-distance triathletes will converge
under the southern sky in September. Any race can call you a
champion. Only our race can crown you a National Champion.
For more information, visit
usatnationalevents.org.
USATTriWinter10pgs3-51.indd 43 12/9/09 12:37:55 PM
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