Congratulations to Epic Peaks athlete Sarah Miller of Arkansas. Taking 1st place in the Female Solo category at the Bad Moon Rising 6 hour race in Berryville, AR. The race was held at night in sub-freezing temps. Sarah's finish was good enough to put her 2nd Overall !! in the Solo Field.
Congrats Sarah!!
Thursday, November 29, 2007
Thursday, November 1, 2007
National Ultra Endurance MTB Series Tentative Schedule
A tentative schedule for the 100 miler series has been released
Cohutta 100 Tennessee April 19
Mohican MTB 100 Ohio June 7
Lumberjack 100 Michigan June 14
Breckenridge 100 Colorado July 19
Wilderness 101 Pennsylvania July 26
Fool’s Gold 100 Georgia August 16
Shenandoah 100 Virginia August 31
Tahoe-Sierra 100 California September 6
Best 4 out of 8
All ties broken at the final event
More Info Available here
Looks like it's time to start dialing in those training plans!
Cohutta 100 Tennessee April 19
Mohican MTB 100 Ohio June 7
Lumberjack 100 Michigan June 14
Breckenridge 100 Colorado July 19
Wilderness 101 Pennsylvania July 26
Fool’s Gold 100 Georgia August 16
Shenandoah 100 Virginia August 31
Tahoe-Sierra 100 California September 6
Best 4 out of 8
All ties broken at the final event
More Info Available here
Looks like it's time to start dialing in those training plans!
Thursday, October 18, 2007
Training with Limited time
Last night I took part in an online Webinar given by Hunter Allen; Here is my re-cap.
Training with limited time is an issue faced by the majority of amateur cyclists. There are only so many hours in the day and we have other primary responsibilities to take care of (Family, Job,Prior Commitments, etc). So, how does one train effectively with less than 10 hours per week?
First, you need to create a balance. Start with clear, specific and measurable goals. "Getting Faster" is not a clear goal. "Improve Functional Threshold Power (FTP) by 15% by March 1st", is a great goal. It's to the point, is specific and measurable by the date and testing. Secondly, let your family and circle in on your goals. Explain to your significant other that, Race X is very important to you. Bring them onboard and discuss with them the importance of your goals and the steps you are taking to achieve them.
Secondly, you need to optimize your time. Plan ahead for your rides. Have your water bottles filled and waiting for you in the fridge. Have the tires pumped and the bike lubed and ready to go. Have you kit and shoes ready. You'd be amazed at how much time can add up when you are searching for your shoes, pumping up tires and filling waterbottles. Truly limited on time, use the trainer. You can get out an effective workout in a shorter amount of time as your are forced to pedal for the entirety
Have a plan of action and a purpose to your training. If you are using a power meter or heart rate monitor you should have established your training zones using a monthly test. It's important to know your training zones and how they and what they affect during your training. Listed below are the Coggan Training Zones
Once you have your training zones established, know what you are training for. If your goal requires you to be a top climber, there is no sense in going out and training at time trial efforts. Go out and bury yourself on the climbs. Once you have the prerequisites down that your goal requires, train them! There should be no easy days. If you are limited on time, take a day off and bank that hour that you were going to use for recovery and add it to one of your training days. On the weekend it is much more effective to do one "big day" (4-6 hours) rather than to split up the days. So if you are forced to do chores on Saturday, don't fret about not being able to train. Get out and do a big day on Sunday.
Unsure of what you should be doing in training, head for the "Sweet Spot". Spending time at Upper Zone 3/Lower Zone 4 is one of the most effective ways of increasing your FTP. Sweet Spot is similar to tempo training, but these workouts should put you right on your limit. You should be riding almost to the point of exhaustion, hammering along and having to down a red bull to make the last hour home.
For mountain bikers, keeping the skill levels sharp is important also, so spend at least half of your time off-road working on your technique. Use the road bike to do specific workouts, especially FTP workouts.
An effective training plan can be written and goals can be achieved even for time stressed cyclists.
Training with limited time is an issue faced by the majority of amateur cyclists. There are only so many hours in the day and we have other primary responsibilities to take care of (Family, Job,Prior Commitments, etc). So, how does one train effectively with less than 10 hours per week?
First, you need to create a balance. Start with clear, specific and measurable goals. "Getting Faster" is not a clear goal. "Improve Functional Threshold Power (FTP) by 15% by March 1st", is a great goal. It's to the point, is specific and measurable by the date and testing. Secondly, let your family and circle in on your goals. Explain to your significant other that, Race X is very important to you. Bring them onboard and discuss with them the importance of your goals and the steps you are taking to achieve them.
Secondly, you need to optimize your time. Plan ahead for your rides. Have your water bottles filled and waiting for you in the fridge. Have the tires pumped and the bike lubed and ready to go. Have you kit and shoes ready. You'd be amazed at how much time can add up when you are searching for your shoes, pumping up tires and filling waterbottles. Truly limited on time, use the trainer. You can get out an effective workout in a shorter amount of time as your are forced to pedal for the entirety
Have a plan of action and a purpose to your training. If you are using a power meter or heart rate monitor you should have established your training zones using a monthly test. It's important to know your training zones and how they and what they affect during your training. Listed below are the Coggan Training Zones
Once you have your training zones established, know what you are training for. If your goal requires you to be a top climber, there is no sense in going out and training at time trial efforts. Go out and bury yourself on the climbs. Once you have the prerequisites down that your goal requires, train them! There should be no easy days. If you are limited on time, take a day off and bank that hour that you were going to use for recovery and add it to one of your training days. On the weekend it is much more effective to do one "big day" (4-6 hours) rather than to split up the days. So if you are forced to do chores on Saturday, don't fret about not being able to train. Get out and do a big day on Sunday.
Unsure of what you should be doing in training, head for the "Sweet Spot". Spending time at Upper Zone 3/Lower Zone 4 is one of the most effective ways of increasing your FTP. Sweet Spot is similar to tempo training, but these workouts should put you right on your limit. You should be riding almost to the point of exhaustion, hammering along and having to down a red bull to make the last hour home.
For mountain bikers, keeping the skill levels sharp is important also, so spend at least half of your time off-road working on your technique. Use the road bike to do specific workouts, especially FTP workouts.
An effective training plan can be written and goals can be achieved even for time stressed cyclists.
Tuesday, October 9, 2007
2008 National Mountain Bike Series Schedule (Unofficial)
March 29 - March 30, 2008 Fontana National - UCI XCO C1
Southridge Park
Fontana, California
XC/DH/ST/4X/Super D
April 5 - April 6, 2008 NOVA National - UCI XCO C1
McDowell Mountain Regional Park
Fountain Hills, Arizona
XC/ST/Super D
May 17- May 18, 2008 Firestone National – UCI XCO C2
Ted Chamberlin Ranch
Los Olivos, California
XC/DH/DS/ST/Super D
June 28 - June 29, 2008 Deer Valley National - UCI XCO C1
Deer Valley Resort
Park City, Utah
XC/DH/DS/ST/Super D
July 5- July 6, 2008 Showdown at Sugar National
Sugar Mountain Resort
Village of Sugar Mountain, North Carolina
XC/DH/DS/ST/Super D
July 12 – July 13, 2008 East Coast National
Windham Resort
Windham, New York
XC/DH/DS/ST/Super D
August 16-August 17, 2008 Snowmass National
Town of Snowmass Village, Colorado
XC/DH/ST/4X/Super D
August 30-September 1, 2008 National Mountain Bike Series Finals – UCI XCO C2
Tamarack Resort
McCall, Idaho
XC/DH/4Xor DS/ST/Super D
Southridge Park
Fontana, California
XC/DH/ST/4X/Super D
April 5 - April 6, 2008 NOVA National - UCI XCO C1
McDowell Mountain Regional Park
Fountain Hills, Arizona
XC/ST/Super D
May 17- May 18, 2008 Firestone National – UCI XCO C2
Ted Chamberlin Ranch
Los Olivos, California
XC/DH/DS/ST/Super D
June 28 - June 29, 2008 Deer Valley National - UCI XCO C1
Deer Valley Resort
Park City, Utah
XC/DH/DS/ST/Super D
July 5- July 6, 2008 Showdown at Sugar National
Sugar Mountain Resort
Village of Sugar Mountain, North Carolina
XC/DH/DS/ST/Super D
July 12 – July 13, 2008 East Coast National
Windham Resort
Windham, New York
XC/DH/DS/ST/Super D
August 16-August 17, 2008 Snowmass National
Town of Snowmass Village, Colorado
XC/DH/ST/4X/Super D
August 30-September 1, 2008 National Mountain Bike Series Finals – UCI XCO C2
Tamarack Resort
McCall, Idaho
XC/DH/4Xor DS/ST/Super D
Monday, August 27, 2007
Hot August Nights 24 Hour Podiums for Epic Peaks Athletes
Super Congrats to Epic Peaks Athletes for their Podium finishes at the Hot August Nights 24 hour race in Bolton, Ontario.
One of the Largest 24 hr Race Events in North America.
Mark Hartman turned an incredible 21 laps (204 miles) and took 2nd place in the SOLO division!!!! Casey Conte and Matt Hanggi were part of a 4 man team that won there respective age division and were also part of the American Podium Sweep (2nd going to another Park Ave team and 3rd to a CNY Dirt Team. Awesome Efforts, Congrats to you!!
One of the Largest 24 hr Race Events in North America.
Mark Hartman turned an incredible 21 laps (204 miles) and took 2nd place in the SOLO division!!!! Casey Conte and Matt Hanggi were part of a 4 man team that won there respective age division and were also part of the American Podium Sweep (2nd going to another Park Ave team and 3rd to a CNY Dirt Team. Awesome Efforts, Congrats to you!!
Monday, August 13, 2007
Epic Peaks Athletes Snag Several Podiums at Suicide 6
Epic Peaks Athletes raced hard and took Several Podium Positions at this Weekends Suicide Six race in Honeoye, NY.
-Mark Hartman and Casey Conte take the Overall Team DUO Victory with 9 Laps
-Suzanne Hartman and Taylor Crow finished 2nd in the Mixed DUO with 8 Laps
-Jeremy Haskins and Ed Schaefer took 2nd in 30 and Under DUO with 7 Laps
-You Very Own Epic Peaks Coach Takes 1st in the < 30 SOLO (3rd Overall)
CONGRATS! Great Riding!!
-Mark Hartman and Casey Conte take the Overall Team DUO Victory with 9 Laps
-Suzanne Hartman and Taylor Crow finished 2nd in the Mixed DUO with 8 Laps
-Jeremy Haskins and Ed Schaefer took 2nd in 30 and Under DUO with 7 Laps
-You Very Own Epic Peaks Coach Takes 1st in the < 30 SOLO (3rd Overall)
CONGRATS! Great Riding!!
Tuesday, August 7, 2007
New York State Endurance Racing Series Results (NYSERS)
With Highland Hex and the 6 Hours of Power down, it's time for the final race, Suicide Six this coming weekend at Spencer Park. Results are available now for the series, go here
Monday, August 6, 2007
Epic Peaks Athletes wrap up Strong Weekend of Racing
Epic Peaks athletes were out in force this weekend racing at the Highland Forest Classic XC race and the Wilderness 101.
Jay Heverly was en route to a personal best at the Wilderness 101 and was heading close to the 9 hour mark for the race when he suffered a devastating mechanical and broke his seat stays on a descent! Bummer for sure!
At the Highland Forest Classic; Epic Peaks Athletes crashed the podium!
Suzanne Hartman placed 2nd in the female expert, Mark Hartman placed 2nd in the Semi-Pro, your very own Epic Peaks coach placed 3rd in the Semi-Pro and Matt Hanggi took 4th in the Men's Senior Expert Class!
Congrats on a strong weekend of racing!
Jay Heverly was en route to a personal best at the Wilderness 101 and was heading close to the 9 hour mark for the race when he suffered a devastating mechanical and broke his seat stays on a descent! Bummer for sure!
At the Highland Forest Classic; Epic Peaks Athletes crashed the podium!
Suzanne Hartman placed 2nd in the female expert, Mark Hartman placed 2nd in the Semi-Pro, your very own Epic Peaks coach placed 3rd in the Semi-Pro and Matt Hanggi took 4th in the Men's Senior Expert Class!
Congrats on a strong weekend of racing!
Wednesday, July 25, 2007
Epic Peaks Athletes Podium at Dryer Rd TT
Congrats to Epic Peaks Athletes Mark Hartman for his 2nd place overall and Casey Conte for his 4th place overall (and you very own Epic Peaks Coach for an 8th overall) finishes at the Dryer Rd Off-Road Time Trial this past Saturday!
Wednesday, June 27, 2007
Training Peaks Association
Epic Peaks coaching is proud to announce a partnership with Training Peaks Online Training Journal. Training Peaks is a phenomenal tool for Athlete-Coach communication. With the addition of Training Peaks a greater service can be provided to the Athlete. Training Peaks Includes: Daily Log, Annual Training Plan, Athlete Calendar, Weekly Summary, Metric Charts and Graphs, GPS/Power Meter Uploads, Nutrition Tracker and more!
Monday, June 25, 2007
Epic Peaks Athletes Conquer 24 Hour Summer Solstice
Congratulations to Epic Peaks Athletes and Friends on their success at the 10th Annual 24 hours of Summer Solstice in Toronto, Canada. The event is the largest 24 hour race in North America with over 2200 racers competing!
Mark Hartman, Matt Hanggi, Jim Vreeland and EJ Rosipayla tore it up in the 4 man event. Turning over 27 laps total and winning by over 40 minutes!! The Team is sponsored by Go Pro Decal and Signsandlogos.net
Mark Hartman, Matt Hanggi, Jim Vreeland and EJ Rosipayla tore it up in the 4 man event. Turning over 27 laps total and winning by over 40 minutes!! The Team is sponsored by Go Pro Decal and Signsandlogos.net
Sunday, June 24, 2007
Epic Peaks Athlete Jay Heverly wins at 12 Hours of Roundtop!
Epic Peaks Athlete Jay Heverly of Elmira pulls of a big one in the solo class at the 12 hours of Roundtop in Northern PA. Jay Completed 18 laps in 11:33 and put an entire lap on his competition!! Congrats on a Job Well Done. Jay keeps a blog here where you can read all about his racing
Your very own Epic Peaks Coach, finished 2nd Overall at the Highland Hex in Fabius, NY. Completed 8 laps in 6:25 minutes. 60 miles and 11,000ft of climbing. Make the jump to my blog to read all about it.
Your very own Epic Peaks Coach, finished 2nd Overall at the Highland Hex in Fabius, NY. Completed 8 laps in 6:25 minutes. 60 miles and 11,000ft of climbing. Make the jump to my blog to read all about it.
Thursday, June 21, 2007
Hardcore 24
Epic Peaks is extending sincere condolences to the friends and family of Ben Pritchards. The rider who tragically lost his life during the Hardcore 24.
Congratulations to Epic Peaks Athletes for their success at the Hardcore 24 race this past weekend.
-Mark and Suzanne Hartman placed second overall in the 2 person duo category.
-Your very own Epic Peaks Coach placed 1st Overall in the Solo Category.
Congratulations to Epic Peaks Athletes for their success at the Hardcore 24 race this past weekend.
-Mark and Suzanne Hartman placed second overall in the 2 person duo category.
-Your very own Epic Peaks Coach placed 1st Overall in the Solo Category.
Monday, May 7, 2007
Epic Peaks Athletes Tear it up at Addison Race
Congratulations to Epic Peaks Athletes and Friends. This past weekend at the Addison Road Race, they pulled off an incredible feat. Every single one took a podium position!!
Casey Conte: 1st Age
Suzanne Hartman: 2nd Female
Valerie Berner: 3rd Female
Dave Schenck: 1st Overall Duathlon
Woohoo kicking butt guys and girls, keep it up!!
Casey Conte: 1st Age
Suzanne Hartman: 2nd Female
Valerie Berner: 3rd Female
Dave Schenck: 1st Overall Duathlon
Woohoo kicking butt guys and girls, keep it up!!
Wednesday, April 25, 2007
Epic Peaks Athletes Kick off their Season
Congrats to Epic Peaks Athlete James Heverly for Competing and Completing the Cohutta 100! A 100 mile off-road race that is part of the National Endurance Series. Jay finished a smidgeon over 10 hours even after helping out a fellow competitor who was having trouble.
Congrats to Epic Peaks Athlete Casey Conte for his 71st place at the Paris Ancaster Race; there were over 1800 competitors, so thats quite a feat!!
Good Job!!
Congrats to Epic Peaks Athlete Casey Conte for his 71st place at the Paris Ancaster Race; there were over 1800 competitors, so thats quite a feat!!
Good Job!!
Tuesday, April 3, 2007
Partnership with the Geneva Bicycle Center
Epic Peaks Coaching is partnering with the Geneva Bicycle Center to bring you the best service possible. The Geneva Bicycle Center can provide you with a customized fit for your racing machine. They will also soon have the capability to ensure that your fit provides the optimal maximum power output with the addition of a computrainer
The Geneva Bicycle Center has been voted as one of the top 100 bicycle shops in the US.
With this partnership; stay tuned and look for deals with fits, power-training, and seminars. More great action will happen as we move along, I'm sure !!
The Geneva Bicycle Center has been voted as one of the top 100 bicycle shops in the US.
With this partnership; stay tuned and look for deals with fits, power-training, and seminars. More great action will happen as we move along, I'm sure !!
Thursday, March 22, 2007
Welcome to Epic Peaks Coaching
Epic Peaks Coaching is proud to launch epicpeaks.com!! With the launch of the website; Epic Peaks Coaching also is jumping into the cycling coaching market. Focusing mainly on mountain bike endurance athletes, Epic Peaks Coaching is proud to offer customized training programs and services for those interested.
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