Fenner’s Total Performance Training Blog

Knowledge is Power

Archive for August, 2008

You win some you lose some!

Posted by fenner on August 30, 2008

Well what a disappointment, I have been fit and healthy for 18 months straight and I go and get a big bad bout of gastro the day before the first world cup in ten years in Aussie!!!!! I threw up on the Friday morning before practice and couldn’t ride half a lap feeling weak and without any energy at all. I spent the next 24 hours in bed without being able to eat anything more than a couple of mouth fulls of spag bog and then tried to line up on the startling with the best mtb riders in the world. I was feeling out of it just trying to warm up and so I knew it was going to be bad. So the gun went off and so did I pretty much straight off the back on the first climb!!!! I pushed on for a couple of laps and actually overtook a few riders but it was killing me and then I smacked my knee real hard and it was game over, I couldn’t pedal, I had no power and it was all over.

So it’s now into the future and the planning for the next year and setting goals and target races. I am going to have an easy month of unstructured riding and then begin the build for 2009. I have some new ideas to eek out a little more horsepower from the old Fenz and IO will keep the blog up to speed with the developments in the coming months.

Cheers all

Fenz

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World Cup XC Pre – Ride

Posted by fenner on August 26, 2008

Well well what a course the Stromlo World Cup course is. I was able to get there yesterday for 5 laps of the toughest, most techo but most fun course I have ridden for a long time. The new climb called Cardiac Climb is totally gangbusters and with my Powertap I was able to look into the real demands in terms of power needed to climb it. I averaged around 450 – 550 watts on the climb and it is followed by a super techo descent that is a real test when you have been on the rivet and in o2 dept. Both the climb and the descent have multiple line options and are truely a masterpiece of trail building, well done CORC. The rest of the course offers up some real flowing bermed corners and most of the rest of the xc course has been used before in other races. Stats for the 5 laps was and average power of 210 watts woth normalised power up at 290 watts with a high variability index. It is a good job that I have been focusing a bit on Vo2 efforts and mostly riding my MTB. It will be very interesting at the weekend to try to get through and into a good enough position so as not to get bottlenecked and lose too much time. I also hope that the laps will be long enough I think around 20 minutes to not get lapped!!!!! and pulled early. I am lso looking forward to hooking up with the Specialized crew of Sauser and Killeen and chewing the fat about training and power stats and figures. I am also frothing to get a real look at the new 09 Epic and maybe have a little ride;o)

Exciting times and it should be a lung busting bundle of fun;o)

Fez

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UCI World Cup Weekend

Posted by fenner on August 24, 2008

Well next weekend and the best xc riders in the World will be racing in Australia at Mt Stromlo in Canberra ACT. It is going to be a great weekend with some awesome racing and old Fenz has been given a wildcard to compete for Australia. I have been doing a bit of training but not much. After the 24 Worlds it has been difficult to get going again and set up my next focus and goals for the coming season. This has ment doing quality over quantity with most weeks hovering around 6 – 8 hours of training, mostly in the SST – FTP interval range from 12 – 40 minutes. This has managed to hold the form and I am smashing out some good numbers and even managed the fastest time up a local climb and the best 5 minute in some VO2 eforts the other day at 410 watts.

The major problem after a big race and all the sacrifices made is the weight issue. Now as most that know me will testify I am always reasonably lean and my weight can fluctuate from around 67kg (3-4% body fat) up to 75kg (12% body fat). As I have not got a big engine I always need to maximise every area and weight is one of them, this 6 to 7kg difference can alter the power to weight ratio significantly and really alter climbing ability. With this in mind I have gone up to 71kg and I am going to do my best to not increase any more.

I am really looking froward to puling on my new Green and Gold Jersey and doing my very best out at Stromlo. I am going up on Monday to do some practice laps and get a little advantage over the Euro’s lol.

Cheers

Fenz

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Back at Work:o(

Posted by fenner on August 11, 2008

Well it’s back into the full swing of a year nine residential outdoor program. It’s full gas from the get go and I have been chasing my tail all week trying to catch up on missing the first few weeks of the new semester. I was away hiking with the new dorm over the weekend and I must admit that it was pretty good, my new dorm is fantastic and it definitely reinforces why I do this job when you see the way it empowers the young men and hopefully leads them on the path to a bright and productive future. I have tried to fit in some riding and have to be content with shorter higher intensity sessions. The classic 2 x 20 minute FTP intervals and some mountain repeats are the order of the day to try to maintain the fitness gained over the long build up to the worlds. FTP Training is going well with several new riders on the books and frothing at the chance to improve their cycling. I am up at the airport today to pick up Sally who has been visiting family in England so I am stoked and looking forward to seeing my wife back home.

Cheers

Fenz

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Back Home and back at it.

Posted by fenner on August 3, 2008

Well the flight home was good and went quite fast really, I had a few snoozes and got off the plane in Sydney feeling ok:o) It’s always funny getting back into normal life after an extended period of time away living the dream and just riding the bike. I got home around lunchtime built up the S-Works Epic and got my stuff ready for the SCUM Club race at Nowra on Sunday. Local gun and definately one to keep an eye out for in the future (also a ftptraining athlete) is up and coming elite Josh Carlson. He picked me up this morning and we headed off to Super Bowl for the local clubby. South Coast United MTB are fast becoming one of the best clubs in Aus. A great field of racer turned up to sample some of the best single track on the South Coast of NSW. The conditions were awesome not to cold and with the sun shining, happy days! Josh went from the gun and I couldn’t hold him, we are just starting his taper for the NSW champs and the World Cup race later this month and he was ripping. We both consistently put in the fastest lap times ever ridden at the super bowl with josh knocking over a minute a lap off the previous records held by Matt Flemming!!!! It was a hard race and I questioned my being there but when it was done and dusted it was great fun. The track was in superb condition and is one of the best in a quiver of awesome trails the SCUM club have to offer. Climbs, tech descents, bridges, gullies you name it it has it all.

So it is back to work on Wednesday and head down to the grind stone. I still plan to do lots of riding after a little month of less structured fun.

Cheers

Fenz

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Leaving Canada

Posted by fenner on August 1, 2008

Well it’s back to reality and back to Aus and work for the old Fenzmeister. I leave Canada again with great memories and a good sense that I did what I came here for. The whole trip went just about as well as it could have and at the end of the day I was beaten by two better riders on the day. As is always the case I have been analysing the power data, along with lap times, feeding and just about every facet of the race. There is definately time to be gained and more to come.

Once again thanks to everyone who helped me get here and supported me throughout the buildup to the Worlds, I hope to catch up personally with most of you in the coming weeks. I get back on Saturday morning and looking at the SCUM club website it looks as if I can do an xc race on Sunday so it’s all good and all go;o)

Cheers

Fenz

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