Get Out and Train: June 2008

Sunday, June 29, 2008

1 Gear Bag Per Person

All gear must fit in this bag.

16"x16"x36" = 9,216 cubic inches

Saturday, June 28, 2008

Feed Stations @ Transrockies

Feed stations are typically 30 kilometres apart on all stages. The following is available at each station:

. Water

. Ultima replenisher drink

. Cliff Bars and Shots

. Fruit slices

. Chain lube

. medical crew

Tuesday, June 17, 2008

Ladera Cyclery turned me onto "Skins™" compression clothing. Skins™ reduces the build-up of lactic acid immediately after periods of sustained exercise (2hrs and 15 mins up to 37% ). Less fatigue, minimize soreness and recover faster...whatever works! SPF 50 on the arm coolers that are cooler than just skin.

MASCOTT Training Log

I MUST RETHINK MY TRAINING
Sunday 8/10 race day
week of 8/4:
week of 7/28:
week of 7/21: One 1.5-hour ride MTN, 2.5-hour ride, 1.5-hour easy ride, 3 rest days
week of 7/14: One 1-hour ride, Three 2.5-hour rides with all-out climbing, One 4-hour ride climbing, One 30-minute spin
week of 7/7: Six 2-hour rides with 30-min climbs
week of 6/30: Three 1 hour spins, One 2 hour ride
Week of 6/23: One 1-hour ride, 2.5-hour + climb, 2-hour + climb, 2-hour + climb, 3-hour MTB, Two Rest Days
Week of 6/16: One 3-hour ride, One 2-hour ride, Two 2.5-hour climbing, One 3.5-hour ride climbing (30 min climbing efforts), one rest day
Week of 6/9: One 3.5 hour ride, Two 1-hour rides, One 2-hour ride, 3 rest days
Week of 6/2: Five 2-hour rides, One 3.5 hour ride, One rest day
Week of Memorial Day: 1-hour ride, Two 2.5-hour rides, 4.5-hour epic ride to Mt. Wilson, 2-hour ride, 2-hour ride (15 hrs)
Week of 5/19: One hour ride, Three sick days, One 2-hour ride, One 1-hour MTB ride
Week of 5/12: One 1-hour trainer, One 2.5 hour group ride, 2 sick days, 2 Cross train days, One 2 hour ride
Week of 5/5: Three 2-hour group rides, One 30-min spin, Sat-4-hours (w 45 min climb), Rest Day: Two (11 hours)

7 weeks to race day: Mascott's Training Schedule (from Alison Dunlap)

6/23 week: Ride four 2.5-hour days, with one 60-minute climb each day. Saturday take a four-hour-ride. One hour of spinning on Sunday. >Rest one day.
6/30 week : Ride four days of one hour spins. >Rest three days, not back to back.
7/7 week: Ride four 2-hour days, with one 30-minute all-out climbing effort each day. Ride three hours at an easy pace both wknd days. >Rest one day.
7/14 week: Ride four 2-hour days, with one 45-minute all-out climbing effort each day. Ride 3.5 hours at an easy pace both weekend days. >Rest one day.
7/21 week: Ride four 2-hour days with one 60-minute all-out climbing effort each day. Ride four hours at an easy pace both wknd days. >Rest one day.
7/28 week: (week before race week) Ride four days easy one-hour spins. >Rest three days not back to back.
8/4 Race Prep: 1.5 hours twice, with one 20-minute climb each
In BC: easy one-hour spin each day leading up to start day

Get Out and Train

Sunday, June 29, 2008

1 Gear Bag Per Person

Saturday, June 28, 2008

Feed Stations @ Transrockies

Tuesday, June 17, 2008

Equipment Update:

NEW ST. FRANCIS TEAM MTB KIT

Sam "The Master Wrench"

Need I Say More?

Chris "The Mayor of Fernie"

Laurie "the Kokanee climber"

Can Vert get a neck massage?

Bryan "The Pool Shark" Keaveny

Adrian & Gavin Team EPO

Who is this?

Toast To The Crew

Epic Rides Completed

What's Next?

Race Information

Resources

Twitter Updates

Twitter Updates

Blog Archive

MTB Stage Races

MASCOTT Training Log

VERT Training Log Update

VERT Training Log

FAVORITE GEAR LIST

Transrockies 2008

7 weeks to race day: Mascott's Training Schedule (from Alison Dunlap)