Now Part of FasCat Coaching

Epic Peaks is now Part of FasCat Coaching. Head on over for some info on coaching plans and tips!

Congrats to Sarah Miller: 2nd at Three Legged Dawg

Huge congrats to Sarah Miller, who took 2nd place at the Arkansas Mountain Bike Championship Series race: Three Legged Dawg this past weekend.

High temps and a good crash couldn't stop her as she held strong and made podium yet again!!

Way to go Sarah!

Epic Peaks takes Win at Hardcore 24

After months of hard work and hard training it all came together the weekend of June 16th/17th. I turned in 19 laps for a distance of 154 miles and 27,000ft of climbing

I stayed consistent and strong the whole race and used my powertap as a guide for my pacing.

For a full article on my race report go to my blog.

Also: Big Congrats to Epic Peaks Friends!

Mark/Suzanne Hartman: 1st Overall Duo
Casey Conte/Matt Hangi: 2nd Overall Duo/1st Overall Male/Male Duo

Congrats to Peter Ryckaert!! 2nd Place at Park Ave Wed Night Series

Great Job Peter Ryckaert!! Making improvements on last week's finish on chilly and tough race course Peter slams it for a 2nd place.

Peter's Recap:

2nd place overall in sport. Wow. 1:06:change. First week was 1:11:49 same course direction. Last week 1:08:10 on backwards course. Hammer was down all night. Quads were screaming at lap two, so I tried to modulate that. The more aggressive meat on the front probably was a decent choice, but it wasn't that wet. I had 1st place in my sights but he pulled me in the last lap but I had him scared. He beat me by only about 10 sec or less. I was making time on the back of the expert pack. I had the lungs for more, but my quads may not have. Climbed the big hill twice without granny. Off the bike once on a banked turn, nothing bad, just a slip. Quads really sore afterwards, tried to do more stretching and I will today also. Good times! One more week to go there

We'll find out next week if Peter has enough to pull out one more and take the series!!

Wed Night Mtb Training Series!

Congrats to Peter Ryckaert on a great race this past wednesday night

Better night. Backwards course. Ran the Sultan. Bike was dialed in the dry. Too wet last night. I was railing it in the woods. My bud behind me was jaw dropped when he couldn't hang. Cleaned the nasty spot every time on the singletrack.

 

My bars came loose after 3 super decents. Had to stop and tighten. Ugh. Lost probably a minute and my tool trying to get in back in the jersey while climbing. Passed some people back with a hard surge in lap 4. I may have gotten 5th overall including all age groups.

 

Layed the wood to one guy 1/2 way through lap 5 and he got me back and I could hang. Dang!! I also did this scary big-block power move pass in the woods. Total mania jumping logs, dodging limbs, clearing a stump just barely. What fun!!

Nice job Peter!

Epic Week of Racing for Epic Peaks

Whole lot of news going on for the Epic Peaks Crew!

First, Congrats to Sarah Miller for Winning the Women's Arkansas Marathon Series (she claims she won by default, but she really kicked some butt!!)

Farmall Spring Series #1 was this past weekend and Peter Ryckaert tore it up for a 5th place in the men's Sport class, while your very own Epic Peaks coach fought a hard battle and took 2nd (1st age) in the Expert class.

This past weekend saw some more racing action. Sarah Miller was at it again, taking 2nd place Sport at the Old Post XC race, but don't let that fool you. She started with the expert women and led the majority of the 1st lap!!

The NYSERS racing kicked off this past weekend with the Highland Hex. Good competition and a fast course made for some great racing. Mark Hartman turned in 7 laps for a 1st place 30-39 Solo victory. Suzanne Hartman turned in an incredible 7 laps also for 1st place women's victory and she took down half the fellas. Your own Epic Peaks coach turned in 8 laps for 1st place 20-29 Solo and 3rd Overall.

Congrats to everyone for some stellar results!!!!!!

Epic Peaks Podiums at Prattsburg Rambler

Your very own Epic Peaks Coach takes an age group podium at the Prattsbugh Rambler, while Matt Hanggi takes 2nd in the 19-29 category. Congrats!

Way to Go!!

Huge Congratulations in order for Epic Peaks Athlete, Sarah Miller. She competed in the Ouachita Challenge this weekend. She set a personal best and finished in 13th place!! The event has been her arch-nemesis the past few season, and now she has conquered it!

Rain, Tornadoes, flood waters, nothing could stop her!! Awesome Job Sarah! So very proud of you!!

Solving YOUR Problem

There are many resolutions to problems, but what is yours? What is the effort/output level you are training for? Is it a race, certain hill, or just keeping up with the local group ride.

Figure out the length of time and effort level required for your goal. Slice it up into smaller pieces.

Example: 10 min hill climb; dice up into 1,2,3 minute intervals where you perform at an effort level exceeding what it takes to do the 10 min climb. Total interval time should be above your goal (12-20 minutes). As you are able to work through the shorter intervals, increase the length of the intervals, 5,6,8,10 minutes till you reach your goal. You should still be performing the intervals at an effort above what it (originally) takes to do the 10 min climb.

Now, when you head back to that 10 min climb, you'll be going faster up it than ever before!

In theory it's fairly simple, but can get more complex as there are many aspects to performance. But, for this part, just break down your goals into small chunks, attack those with full energy and you'll be ready for when it's time to truly go all out!

Good Job Sarah!!

Congratulations to Epic Peaks Athlete Sarah Miller for topping the Podium at this past Weekends Spa City 6 Hour Race in Arkansas!!! Under some horrendous trail conditions and sub-frezing temps, Sarah persevered and lapped the entire women's field! Way to go Sarah!!

Epic Peaks Proud to Sponsor 2008 NYSERS

The 2008 New York State Endurance Racing Series (NYSERS) is back again for 2008!!

Proud to announce the Addition of Plattekill to the NYSERS!!

The dates for the series are as follows:

Highland Hex: May 17th

Plattekill: June 8th

6 Hours of Power: July 27th

Suicide Six: August 16th

More info available here

Time to get out there and get training, before you know it the race season will be upon us!!!

10 tips to Improve your Off-Season Training

Here are a few personal tips I've collected over the years of training. These are pretty much my insider tips, not collected from anywhere, but rather what I implement to get through the cold-weather.

1. If your hands get cold pretty easily and quickly on a ride, apply moisturizer before you put your gloves on. Usually your hands are dry during the winter and the moisturizer also helps to put a little extra barrier between your hands and the cold.

2. Use duck tape cover the vents on your shoes. Most shoes are made for mid summer riding. Apply some duck tape to cover up those vents and your toes will stay nice and warm.

3. Keep your neck warm. I've found if I keep my jersey zipped to the top or my fleece jersey zipped up, no matter how cold it gets if my neck stays warm, my core stays warm, and that means my hands will stay warm.

4. Break up your trainer routine. Split your hour into 3 20 minute sections. Jump off the bike wipe down, get a drink and stretch. Helps keep your head fresh.

5. Undecided if you should ride outside cause it's cold? Warm up on your trainer for 20 minutes, hit the road for as much as you can bear, and cool down on your trainer. Will help flush your legs and warm you back up. The added benefit is getting the extra time.

6. Short on time or unsure what workout to do? Hit the "Sweet Spot". High z3, low z4. Most bang for your buck.

7. Make the call. Call up a group of friends to ride together. When the weather is cold, having a few people to ride with helps with the motivation. Or if its too cold, have a trainer party! Really helps the time pass much faster with someone to converse with.

8. Can't bear another day on the trainer, haven't been outdoors in weeks? Go for a walk, or spend the time stretching and catching up on personal stuff. Refresh your head, because if it isn't in the game, chances are your workout will be poor. Take the day off and come back strong and ready to fight.

9. Don't take your water bottle for a ride! Just because its cold doesn't mean your body isn't utilizing the fluid in your system. Stay hydrated and drink your water/energy drink. If you are afraid it is gonna freeze, stick it in your pocket under your outer layer.

10. Set goals and plan your season. Schedules should be coming out and it's time to focus on what you need to do. Having a plan can help you get out the door easier. Nothing gets me more revved up than going out for a long ride and having to endure terrible weather. I look at it as a personal challenge. I imagine my competition sitting on the couch stuffing their faces with potato chips while I'm fighting the elements. It gets me super motivated and excited to now I'll be prepared when it comes down to racing in poor conditions.