2022-08-01 Australian Mountain Bike

Photos: Mike Blewitt with tiny bearings. going. You make mistakes, you push the limits. But the
The rims are a low V-shape, measuring 36mm wide on the Schmolke wheels never skipped a beat.

outer, and 30mm on the inner. The inner face is concave With the DT Swiss 180 hubs having a low flange height and
and flat at the edge to the rim wall, which helps promote straight-pull spokes and the low rim height, you do end up
inflation, as the bead can sit in the hollow and pop across to with a long spoke. So it would be justified to expect that the
the rim edge. The rim height is just 22mm, considerably TLO XC Race Disc wheels wouldn’t have the lateral rigidity
lower than many carbon rims. This keeps the weight down needed. But even in muddy terrain with wide tyres I didn’t
and also prevents the rims riding with the compliance of have any unexpected frame rub. Instead, I just had the ride
structural timber. feel you would expect from a high end set of wheels.

I set the wheels up with Pirelli Scorpion 2.4” Hard Much can be said about the hub set of choice, but I think
conditions tyres with Orange Seal sealant, and the beads Ryan Walsch summed it up well when he first rode a set of
popped into place with no fuss. I did later change to Maxxis wheels with the DT Swiss 180 hubs, in that the rear hub spins
Forekasters and had similar hassle free fitting and sealing. as freely as a front hub. The 36t ratchet in the Ratchet EXP
hub has a good mix of engagement along with low rolling
ON THE TRAIL resistance. The wheels roll fast, they accelerate quickly
thanks to their low weight, and they handle superbly. They do
My usual wheels are anything from 25-30mm wide, have a rider weight maximum of 120kg, but that seems plenty
18-29mm deep and around 1360-1440g. The main difference for within the specific market.
with the Schmolke wheels are better quality spokes and the
top tier DT Swiss 180 hubs. And of course – the rims OUR TAKE
themselves. Schmolke claim 345g per rim, which looks right
based on the specs of the wheels. It’s lighter than the 358g The Schmolke TLO XC Race Disc wheels are a top shelf wheel
per rim that Roval claim for the Control SL rims, although set made in Germany, with nothing that detracts from them in
they have a wider rim edge. I would also say that the Roval terms of performance or long term service life or durability.
wheels offer an overall stiffer ride, although that’s not to The downside is cost, at $4595. Schmolke are a premium
say the Schmolke TLO wheels are flexy! It’s more about the brand and the lifetime crash replacement warranty is in place
rim height and the rim providing a more supple ride quality. to make sure these aren’t a wheel set you have for a season
or two – but for much longer. Marathon, cross-country and
During the test period, I snuck two endurance races in and stage race wheels have changed. Rims are stronger and the
plenty of trail time as well. Racing is always different to wheels ride better, so investing in high quality wheels makes
riding trails as you ride things faster, harder, and often with sense. One of my sets carbon of wheels has been in ongoing
less thought and/or coordination depending how things are service for four years, with no need to be retired yet. And you
should expect the same from a wheel set like the Schmolke
TLO XC Race Disc. Other options are the Roval Control SL,
which are a little lighter and sell for $3800. Their rim cannot
be used with tyre inserts, and that could be a deciding factor
for you, as light tyre liners can make a lot of sense for XCO
and high stakes events. That sort of compatability shows why
the Schmolke wheel set gets top marks for a high-spec
cross-country, marathon and stage race build. They’re not
cheap, but they’re not cheap.

Mike Blewitt

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CYCOLOGY

MOUNTAIN BIKE CLOTHING

There are probably two kinds of riders, those who stretchy fit super comfortable both on and off the
want a demure look in understated tones (like, bike. The shorts sat on the hips, rather than some
black) and those who want bright colours, wild higher cuts that come up to the waist, although it’s
designs and patterns that radiate fun. If you err worth nothing that the shorts are cut high enough at
towards the latter, chances are you will gravitate the back to give great coverage while riding. They
towards clothing from brands like Cycology. also offer plenty of adjustability in the waist and hip
thanks to the Velcro tabs we mentioned in the men’s
Cycology have just released some new items, line. They’re a great length for medium-height to tall
including trail shorts, expanding their clothing range female riders, sitting a couple of inches above the
from form fitting lycra to sharp designs and quality knee.
materials for mountain bikers. We’ve had jerseys,
shorts and socks in both men’s and women’s lines Both the men’s and women’s shorts have deep
on high rotation on the trails. soft-lined front pockets, with the men’s also offering
small stow pockets on the legs, so these shorts
CYCOLOGY MOUNTAIN BIKE SHORTS move on and off the trail with ease. The pockets are
sewn smooth and flat, and don’t bunch up or
$99.95 negatively impact the fit. Made of a pliable, soft
Nylon/Spandex blend, Cycology shorts are for
You can judge a clothing brand by their shorts, and all-purpose riding. While some riders may want a
the Cycology shorts look the business for casual heavier duty short for gravity use, for all else
cruises through to trail rides. The material has a Cycology have a good mix of fit and features with
4-way stretch with a durable water repellent finish, this pair, and especially good airflow for our climate.
meaning they’ll shed trail grime and move with you,
not restrict you. The zippered fly uses a hidden clasp CYCOLOGY LONG SLEEVE MTB JERSEY
and press stud to secure, reinforced with sticky
velcro, and along with velcro tabs at the hips, these $79.95
shorts should stay exactly where you put them. The
leg length is about right for trail shorts, although A long sleeve jersey is becoming common place on
lanky riders may prefer more coverage. the trails, and why not? They help protect our arms
from the sun, and trail side scrapes, and can cover
In the women’s range, we found the material the armour easily if you use elbow pads. Cycology have
perfect weight for all-seasons shredding, and the

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a wide range of designs for their long sleeve catered for equally, and the women’s jersey is
jerseys, with men’s and women’s cuts a little more fitted than the men’s.
available.
Cycology have kept the same hidden pocket
You’ll find a 4-way stretch material and on the short sleeve jerseys, and have a wide
casual cut, so if you prefer a more fitted cut range of designs, from the wilder ones shown
double check the size guide on their website. here, to plenty of darker colours with more
The sleeves are suitably long and don’t ride subtle patterns and motifs.
up, assisted by the raglan cut over the
shoulders. In the women’s range, the CYCOLOGY SOCKS $24.95
long-sleeve trail jersey offered a great fit,
sleeves that stayed up which you cinched Cycology Socks feature a standard high cuff,
them, good airflow, and plenty of length, even stretching up to about 1/3 shin height.
for our tall and lanky tester. Both men’s and They’re pleasantly stretchy, offering
women’s jerseys feature side panels and compression around the foot and shin, and
flatlock seams to provide a smooth the cut have a smooth, dry feel when you put them
and extra comfort, and there’s a hidden on. They offer quite a bit of support to the foot
pocket on the lower right-hand side at the and didn’t bunch up around the toes or heel,
meaning they were super comfortable for all
back, ideal for a car key or light weight day shredding. In colours to match all of
essential item. With a comfortable V-neck and Cycology’s wild designs, they’re ideal for
longer back, these jerseys let you have some setting off an outfit and keeping the vibes high
fun while offering good trail fit and a very while out on the trail.
comfortable material.
Mike Blewitt, Imogen Smith
CYCOLOGY MTB JERSEY $69.95
cycologygear.com
Take the same material from the long sleeve
jersey, and add short sleeves – but with a
modern short sleeve length for good sun
protection. The Cycology short sleeve jerseys
have that same light material with 4-way
stretch to allow unhindered movement on the
trail. The fit is the same as the long sleeve,
with plenty of room to move but without being
cut too loose. Sizing runs ‘Australian’ more
than Euro, so take a look at sizing before
ordering. Men’s and women’s sizes are

103

SILCA

SYNERGETIC CHAIN LUBE

Long lasting Silca are a premium brand who only release products they by doing an initial wipe down, then leaving the chain overnight Photos: Tim Bardsley-Smith
believe are best in class. Editor Mike Blewitt has tested and wiping it again the following morning. When I came back the
Smooth shifting Silca’s Super-Secret Chain Lube in both the wax melt and next morning there would always be additional lube on the
drip lube format in the last couple of years, and he’s a big fan outside of the chain.
Quiet drivetrain in dry of both. For this reason, I was excited to receive Silca’s Syner-
to medium conditions getic lube, a wet lube aimed at riders who like a simple Whilst it’s hard to provide any quantitative analysis on the
approach to chain lubrication. long-term performance of Synergetic having not done thousands
Time consuming for of kilometres on a single chain, in the few hundred kilometres of
wet usage Not content with being anything but the best, Silca claim riding I’ve done I’m confident in saying the lack of friction in dry to
Synergetic offers a 50 percent reduction in friction, and 90 medium conditions is unmatched by other wet lubricants I’ve
Expensive for percent reduction in wear over competitors’ wet lubricants. If used. When it’s clean, the chain feels smooth moving through the
primarily wet usage these numbers were correct, it would mean that despite the gears, and is very quiet also. This was particularly noticeable
$49.95 cost for a 59ml bottle, you’d save money by using compared to my usual lubricants of choice, which are two drip on
RRP: $49.95 Synergetic as opposed to a cheaper product that will wear wax lubricants (Squirt and Smoove). Silca claim Synergetic is a
your chain, cassette, and chain ring faster. great lube to use on an indoor trainer bike, and I’d agree with that.
From: Echelon Sports
Preparing the chain and applying Synergetic is a breeze, In wet conditions, Synergetic kept the chain lubricated, but
and I used it on three different drivetrains. Whilst I had the required thorough degreasing and re-application after every wet
best results with a brand-new chain degreased off the bike ride to achieve the same smooth shifting I was getting in dry
prior to application, the lube worked fine on a chain that’s conditions. For the long spells of rain we’ve had on the East Coast
been lubricated with several wet lubes over a period of years, this year, keeping my drivetrain clean, quiet, and shifting well has
which I only wiped with a rag prior to applying Synergetic. required more work with Synergetic than with my usual
wax-based lubes.
After cleaning your chain, Silca recommend adding one
drop of Synergetic to each roller. This is easy due to the If you’re a fair-weather rider, or you like smooth shifting and a
precise drip applicator, which helps to avoid accidentally quiet drivetrain and are happy to put the time in to degrease your
squirting lubricant on the side of your chain, and it also drivetrain after a wet ride, Synergetic is a product that improves
reduces over application. the performance of your bike. If you ride in the wet and are happy
to do the thorough initial degrease required to use a wax-based
Once Synergetic has been applied, Silca recommend lubricant (be that an immersion or drip-based product), I’d opt for
backpedalling the chain 12 times to let the lubricant work its a wax-based lube.
way into the pins and rollers. Silca say you can wipe the chain
down immediately and start riding, but I had the best results Will Shaw

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With a passion for trails, fun and adventure, Rubber Side Down create exceptional
quality and environmentally responsible, Australian-made products to give
Mountain Bike riders of all ages and skill levels, the confidence to enjoy their ride –
while keeping it “Rubber Side Down”

www.rubbersidedown.com.au

HOW TO CLIP IN WITH CONFIDENCE

WORDS JARED RANDO PHOTOS NICK WAYGOOD

S o you’ve just started mountain biking and you want to give clip in of a stiff clip in shoe with the ability to pull up will always leave flat pedals
pedals a try, or maybe you have been a flat pedal rider and have behind in the efficiency department.
decided to head on over to dabble on the dark side… Either way,
clipping in is definitely worth a try if you haven’t already. Flat pedals in Lastly, one of the most overlooked advantages of clip in pedals is their
mountain biking are about as popular as they have ever been but it wasn’t (generally) slim and smooth profile and durability. More rock clearance is
always that way. Clip in pedals were once standard equipment for any a great thing and there are a whole bunch of clip in riders out there like
mountain biker, even for the most novice of riders. myself who have been running the same pedals and shoes for years, and
years, and years. Hey, if it isn’t broken, don’t fix it!
These days it really comes down to a personal choice but there are some That all said there are some times when flat pedals shine – for beginner
great points about being clipped in. The key part for me is grip – you could riders and learning general bike handling skills, I’d always recommend a
have the stickiest shoe with the longest pedal pins and they still won’t hold flat pedal setup and when it comes to jumping and stunting, flats are
your feet in as well as as a good set of clip ins. Pedalling efficiency has always the best option. In any case, if you want to give clip ins a go,
been improved over the years for flat pedal equipment but the advantages here’s some tips to get you rolling.

UNDERSTAND 1
YOUR TENSION
ADJUSTMENT

This is a no brainer
really but there are some points to
consider. Of course, start out with
minimal tension and work your way
up. If you want your pedals extra loose
you can also lube up the clip in
mechanism which will make release
even easier to clip out (although once
you are confident I prefer leaving it
dry to maintain consistency). Lastly go
by feel on each pedal and each side of
the pedal and look for a matching
resistance rather than clicks or turns
– quite often spring tensions can be
inconsistent. Obtaining the right feel
to suit your preference is the key point
and as you get more confident you’ll
likely find you need to increase
tension as you more comfortable and
aggressive on the bike.

2 CLEAT LOCATION
Google cleat location and you’ll find a

bunch of items on what to do but I’d

suggest keeping things simple unless you are a serious

XC guy. Try dead centre of your shoe and go from there

– once again finding a feel to suit you is key. Flat pedal

and gravity riders though will generally feel more

comfortable with the cleat location further back so keep

that in mind if that might describe your situation. Also,

remember to grease the bolts when installing your

cleats – these can get super dry over time and when it

comes time to replace your cleats (yes – they do wear

out!) it will save getting out the drill and hammer.

Another thing to remember is that fresh cleats are a

beautiful thing and keep your pedals feeling consistent

and snappy. I replace mine on a fairly regular basis for

that reason. Really old cleats can also pop out without

warning so for what a new set of cleats cost it’s a no

brainer to keep them fresh.

106

TIME TO PRACTICE 3
The best thing you can do

once you’re set up and

ready to go is to find a wall

(or a wind trainer), throw on your

favourite podcast and sit there for as long

as you can bear it, clipping in and out.

Push down toe first to clip in and twist

sideways to clip out. This will get you the

general feel for the clip in and release

mechanism and speed is key as you get

used to the feeling. A great exercise is to

spin the pedal backwards with your foot

as hard as you can and then clip in as

quickly as you can by stomping down with

a forward motion into the pedal. You’ll be

surprised at just how fast it can all

happen once you get a feel for it. Do this

about a million times, as much as you can

bear, or until you’re confident before

taking it to the road unassisted.

PRACTICE ON THE BIKE MAINTAIN YOUR PEDALS

4 Find some grass or a gravel road if you dare and get your 5 It’s really important to maintain your pedals as any failure
slalom on. Practice unclipping and clipping back in, each and can be catastrophic and pedals are quite often overlooked.

every turn to build your confidence. The more you do it the Like I mentioned before don’t forget about your cleats until

better off you’ll be once you finally hit the trail. You can also use the it’s too late but you also need to check pedal bodies are tight on the axles

opportunity to bounce around on the bike, practice bunny hopping and (Which I do obsessively after having one come loose in a World Cup DH

general skills like track stands to get a feel on the bike for the pedals. start gate…) and bearings are lubed. Do this and your setup should last you

Once you hit the trails start out easy! A weekend at Thredbo with the crew a really long time, see you through many bikes and end up like that old

isn’t the ideal time to give it a go. Start out on familiar and easy trails and hoodie or jacket you just can’t get rid of because it’s so damn comfortable.

build your confidence from there. In time you will really appreciate how And hey, if you don’t like being clipped in you can always go back to flats or

clipless pedals can have a positive impact on your riding. even switch between the two options when the conditions call for it.

107

MOUNTAIN BIKER’S GUIDE TO PROTEIN

Protein is crucial for recovery from exercise and without it, you might not be gaining all the benefits
you deserve. But how much do you need? Where do you get it? Do you need supplements? Here’s

your one stop guide to protein to maximise performance on the bike.

WORDS ZOE WILSON PHOTOS NICK WAYGOOD, MIKE BLEWITT

Protein has many benefits for the athlete – from the weekend warrior to many factors like the stage of training, the demands of racing (enduro vs
the active teen all the way up to the elite rider. Good quality protein, at the downhill will be slightly different) and body composition goals (weight
right time is essential for performance, recovery and training progression loss, gain or maintenance). In fact, the timing and type of protein eaten
and can help with satiety and managing weight, too. But there are lots of seems to be more important than the amount (particularly as most of us
opinions out there about how much to have each day, when to eat it and eat more protein than we need anyway).
what to eat to get enough.
The International Society of Sports Nutrition’s position stand on protein
WHAT IS PROTEIN? and exercise provides several key recommendations for protein intake
for healthy people who exercise. Some of the key takeaways are:
The amino acids in protein are the building blocks of the human body.
Amino acids play an integral role in cell regulation and nerve function and For most, a total of 1.4-2.0g of protein per kilogram of body weight per
help to build muscles, bones, enzymes and hormones. There are some of day is enough to help with building/maintaining lean muscle and
these amino acids the body can make, but also some that we need to eat maximising performance.
(essential amino acids), making protein one of the essential building blocks
of a healthy diet, too. The ideal amount of protein to eat in a meal or snack is around 20-40g
from high quality sources. This amount gives approximately 2-3g
HOW MUCH DO YOU NEED? Leucine, an essential amino acid helpful for protein synthesis and
recovery from exercise. More is not better either - if you consume more
The general recommendation for adults’ protein intake is approximately in one sitting, it’s likely the amino acids in protein will be wasted or even
0.8g of protein per kilogram of body weight per day but increases for stored as body fat if they contribute to a caloric excess.
athletes (56g per day if you weigh 70kg, for example). For active people
looking to improve performance though, protein requirements depend on Protein should be eaten regularly throughout the day (every 3-4 hours
is a good way to go) as the body keeps repairing and rebuilding
throughout the day. Focusing particularly on the post-training recovery
meal/snack will help to maximise muscle refuelling and protein
synthesis to promote muscle recovery.

108

Endurance riders should also be sure to eat enough carbohydrate as well. When appetite is low (after a hard ride for example), protein-packed fluids
The combination of carbs and protein promote optimal recovery, offset often work well (e.g. smoothie, flavoured milk, a protein supplement or a
muscle damage, refuel for the next session, and ultimately improve liquid meal drink). Kicking off recovery post ride with one of these
performance on the trails. Adding protein during or after an intense options is a great start to build upon throughout the rest of the day.
training session may reduce feelings of muscle soreness too.
Varying the source of protein over the day is important too. Varied
THE MASTERS ATHLETE options not only provide a wide range of amino acids but can also
improve health. Rather than just focusing on meat and chicken, eating
Protein needs increase with age (the RDI for those aged 70+ goes up from protein sources like fish (including some oily fish) and legumes (beans,
0.8 to approximately 1g per kilogram of body weight per day). Sports chickpeas, lentils, soy) can help with heart and gut health and reduce the
Dietitians Australia suggests older athletes need at least 1.2g of protein risk of chronic disease in the long term. Plant proteins come with a
per kilogram of body weight per day. As for younger athletes, timing is key. cocktail of fibre, vitamins, mineral and antioxidants you won’t get from
Older athletes should pay particular attention to eating 35-40g high quality most meats.
protein foods like beef, tofu, milk, soy or whey after strenuous exercise.
DID YOU KNOW?
THE ACTIVE TEEN
The International Society of Sports Nutrition recommends having
Protein requirements are similar for the teen MTB rider to that of the a casein supplement or milk-based drink (about 30-40g of
active adult. Sports Dietitians Australia recommend the teen athlete eats protein) before sleep to increase muscle synthesis and metabolic
between 1.3-1.8g per kg per day (approximately 1.5-2 times the amount for rate overnight, helping with recovery and weight management.
9–18-year-olds). Teen athletes should also eat every 3-4 hours to provide a
regular spread of high-quality protein sources over the day. DO YOU NEED TO TAKE A SUPPLEMENT?

WHAT TO EAT TO GET ENOUGH Most people will be able to meet the requirements for
carbohydrates and protein without needing to add supplements.
It’s best to aim for whole foods that contain essential amino acids that the Those following a vegan or vegetarian diet or those with a
body cannot make. Great protein options with around 20g protein include: particularly high training load may find protein supplementation
useful to get the protein needed each day. Creatine and caffeine
2 large eggs on multigrain toast may also be useful if daily nutrition is already optimised, but it’s
100g cooked meat or fish best to speak with a Sports Dietitian before starting a
2 tbsp nut butter on 2 pieces of multigrain toast supplement like this. In fact, if you have any questions about
4 slices of cheese on multigrain crackers protein, how much you need and when or how to eat it, a Sports
A bowl of cereal or muesli with milk and yoghurt Dietitian should be your go to.
A chicken or beef burger with salad
A wrap with meat or chicken, salad and avocado.

109

“CHEESY” KALE CHIPS Ingredients: Use organic where possible

W hether you choose Curly, Red nutrients are destroyed and are therefore and always read ingredient labels.
Russian, Dinosaur or Redbor… or, any available for your body to utilise. • 1 bunch of organic kale
other kale variety… they all have one
thing in common – they are ‘super’. And, this The ’cheesy’ coating on the kale chips is made • 1½ cups raw cashews nuts
recipe celebrates the amazing taste and from a blended nut mix featuring cashew nuts
nutritional benefits of kale. that not only deliver healthy fats, fibre and • ½ cup raw macadamia nuts
protein, but also provide a beautiful creamy base
Part of the cabbage family, this leafy green for the ‘cheesy’ sauce. The real ‘cheesy’ flavour • ½ small red onion (finely chopped)
vegetable is packed with fibre, protein, vitamins however, comes from the macadamia nuts and
and minerals. Of particular note, kale is high in smoked paprika – coincidently, both macadamias • 1 cup filtered water
vitamins A and K – which are always important and paprika are known for their antioxidant
for bone and eye health. Fresh raw kale also properties and support of a healthy heart. • 1 lemon (juice only)
contains substantial B6, a water-soluble vitamin
involved with healthy red blood production and If you like this recipe and want to get a bit wild • 1 tsp smoked Paprika
brain function. By cooking at lower temperatures with your flavours, other great suggestions to
for longer (by dehydrating) there is evidence to include in the cheesy sauce are chilli flakes, • ½ tsp Himalayan pink rock salt
suggest that less of this vitamin and other nutritional yeast and pepper.
METHOD:
Dr Fiona Herron
1. Preheat oven (fan-forced to 160C) – or, if you
Energy 720kJ Fat 14.7g are using a dehydrator, set to 110C
Carbohydrate 4.6g
NUTRITION PER SERVE Protein 4.6g 2. Soak the cashews in filtered water for 20 Photo: Chris Herron
(approx 40g serve): mins (at least)

FIONA HERRON 3. While the cashews are soaking, wash and dry
With a PhD in digestive physiology, a background in group fitness, food coaching and healthy snack food the kale – then cut out the stems and break
into bite size pieces and place in a large
production, Fiona believes healthy eating looks like whole/real foods, good fats and consuming functional foods. mixing bowl

4. Once the cashews are soaked, blend all of
the ingredients (except the kale) in a
high-speed blender until smooth and creamy

5. Pour the sauce over the kale and make sure
all of the leaves are evenly coated (the secret
is to not overload each leaf)

6. If you are using an oven, place the kale as
flat as possible on baking trays covered with
baking paper – make sure each leaf has
room to spread out for maximum crunch.
Bake for 20mins or until desired crispiness
has been reached. If you are using the
dehydrator, spread the kale on the mesh
trays and dehydrate for 8 – 10 hrs (until dry
and crispy)

7. Store in an air-tight container and consume
within 5 days.

110



WHAT DOES IT TAKE TO ENDURO?

WORDS ANNA BECK PHOTOS SVEN MARTIN

J ack Moir is a pretty handy guy on a bike. In fact, the downhill rider- long ride out to a 4:45hr ride, alongside a couple of 2hr rides. It’s notable
turned enduro rider took out the 2021 Enduro World Series (EWS). that aside from one ride that has a peak 5sec power of 785W, he has very
Now, thanks to the beauty of social media and technology, we can few forays above 250W, and they have relatively low variability indexes,
have a bit of an insight into the training that Jack chooses to share on meaning that the ratio of normalised to average power is very low and that
Strava. Jack has been emphasising time on the pedals, minimising freewheeling
and sticking to a consistent, steady heart rate. Throughout the later weeks,
With the 2022 EWS beginning on the 4th June in the Tweed Valley, we we see Jack’s power gradually increase for similar heart rate output; a key
can check back at Jack’s training into the lead up to his 2022 campaign. I’ll indicator that the aerobic block has been effective and that his body is
go through some of the weeks a bit more generally and dive a little deeper adapting to the load.
into some of his key sessions with intervals.

A FOCUS ON THE AEROBIC SOME BURGEONING INTENSITY

Want to ride gravity and think you can avoid some hard work pedalling? We then see a bit of a change up in his program, Jack logs some hikes at
Think again. The 2022 EWS champion clearly shows that he has some the beginning of May (Jack says “I enjoy hiking, got some cool spots near
dedicated time spent on the road bike, building base fitness and miles. home, and it definitely helps with the track walks), followed by a week that
features a 3:30hr road ride, but this time he logs some sustained climbing
As you may already know, Jack had some time off after his thumping win in a higher power zone 220-260W. While we are number crunching, it’s not
in 2022 for shoulder surgery, but Jack states that preseason and early what Jack chooses to do with his time, opting out of controlled testing
base is “normally just some longer road rides. If I didn’t have the shoulder sessions and instead leaving it up to his coach, “the coach works all that
surgery there would’ve been some mountain bike stuff in there too”. After a (power zones) from my previous years of training. I’m not into all the
post season break we would likely see many enduro riders hitting the numbers and stuff."
pavement for some base miles, so no need to be afraid of the lycra.

When Jack gets back on the bike (well, on Strava) mid-late January, his
rides are pretty mellow, a few 60-90min rides on the road and mountain
bike easing into time on the bike. Week two we see a few 90min-2hr rides,
then his third week back his longest ride pushes out to 2:30. This 2:30 ride
is at a low intensity, with a paltry peak of 405W and a normalised power
(NP) of 180W. This may not mean a lot now, but in the context of further
rides we can estimate Jack’s zones a little more. Needless to say, this is
getting into the swing of thing and getting the body back into training.

Each week, Jack ups the volume of his longer ride and maintains his
other rides in predominantly easy zones, in the early weeks with a NP of
178-185W. His files show a steady heart rate (HR), without chasing any
carrots uphill or inadvertent spikes riding up steep spicy hills.

By week four of this mainly aerobic introduction, he has stretched his

112

We then see some top-end efforts, 10 sprints, peak power of nearly 1300W power towards the end of a tough day at the EWS. After racing the Tweed
for the workout, but almost all kicking over 1000W, each sprint between Valley EWS (where he placed 26th after some mid race controversies for
6-10seconds from what we can discern from the data. The session was the whole field) we see good old VO2/anaerobic capacity efforts smattered
only 90min long, however marked a departure from what appeared to be in: 40/20’s with 40sec hard and 20sec rest, as well as 4x4min efforts:
almost exclusively aerobic in nature, as Jack moves towards some more where Jack is pushing around 360w or ~4.5w/kg. No doubt if he had the
specificity and building his peak power to mimic the big-wattage demands focus and will, Jack could be a tidy road cyclist if he desired!
of racing stages that enduro racing throws up, amidst a massive day of
liaison climbing during and EWS. HOT 40/20 session into a sustained VO2 effort? Much ow.
STATS
What’s notable with Jack’s sprint training is that he appears to be looking
at the demands of Enduro racing, while developing an all-out sprint would TIME ON THE BIG BIKE
usually mean full length recoveries of longer durations, however Jack
pushes out ten hard sprints in around 20mins. While we have seen a little of Jack’s mountain bike training, after the Fox
Superflow Event at Awaba, Jack went to Thredbo for a bigger mountain
Below we can see these sprints of 6-15sec. With the lack of specific rest, experience. Jack doesn’t use power on the mountain bike and believes it
Jack is putting out big watts with only a short break, forcing his body to isn’t necessary for gravity performance, but we can tell from his rides that
use muscle glycogen to complete these efforts with <90sec recovery, and he’s testing the limits on some segments while on the dirt.
essentially mimicking the demands of enduro racing and having to produce
power when not fully recovered. Likewise, when Jack’s overseas while he appears to bang out some
substantial road rides, it appears his focus is on speed on the big bike. And
A few weeks later jack does a similar session, however the efforts are speed and feel is key for Jack, he explains when he rides the mountain bike
slightly longer: roughly 30sec per effort. As such we don’t see as high a “I try to have fun as well, but a lot of the time I am riding at speed. I’ll do
peak power during this session, but a 30sec effort with slightly longer some more cruisey e-bike stuff in the off season when I just want to chill
recovery is targeting anaerobic/glycolytic enhancement and adaption, and have fun”.
compared to the shorter efforts targeting the adenosine triphosphate (ATP)
system. Of course, the body doesn’t start and stop using each system at
exactly X amount of seconds, and as such there is a bit of a crossover. But
by increasing his recovery to around 3minutes between efforts, he is fully
allowing his ATP/ phosphocreatine (CP) system to resynthesise CP and
thus able to hit a much higher percentage of maximal power output for the
30sec duration than if he were to stack these closer together. (See below
how the peaks are more consistent than the earlier session with shorter
sprints, but with less recovery).

But Jack reinforces that he is a happy just getting the work done, and not
stressing about the training itself or work:rest durations; “the Canyon team
have a trainer for all that stuff; he just sets out the exercises for us to do,
and all the data gets sent back for him to analyse”.

WHAT WE DON’T KNOW

For all the armchair analysis we can do from nerding out on Strava, there
is a lot more that we don’t know. Jack has confirmed that Strava is only a
small sneak peak of his weekly training, stating that “I don’t really Strava
unless I’m on a decent roadie or mountain bike ride. I also do gym and
sprint sessions, and also a lot of swimming when I was rehabbing the
shoulder. I love surfing but don’t have that much time to fit it in, maybe on
the weekend before or after a shuttle day.”

H O T Peak Power: 1640w WHAT ARE THE TAKEAWAYS FROM STUDYING JACK’S
S TAT S Longest ride (in this block): 5hr54min/142km/2475m elevation TRAINING?

FROM THE GENERAL TO THE SPECIFIC From what we can see with Jack’s training, it follows a pretty traditional

What we can see throughout Jack’s build into the first EWS, is that like periodisation model. Jack keeps it easy to begin with and stretches out his
most elite training, his pre-season training starts very generally: Jack
could be a road cyclist or XCO rider or EWS rider in this phase, spending ride time, then he focuses on some big watt/top end anaerobic and sprint
time logging low-intensity miles on the bike. As we get closer to the
season’s start, we see some sprints introduced and some increasing time efforts along side getting the big bike ‘feel’ back. Road cycling isn’t just for
spent on the mountain bike on the trails.
underfed lycra weenies, as we can see Jack does a big proportion of early
We see Jack leaving more specific recovery times of around 3minutes
between sprint efforts, which stretch from 6-10sec to around 20sec, and he season on the skinny wheels.
snags a bunch of PRs on the dirt, working on his speed-skill and trail feel.
He uses some local enduro races to build some race intensity, but
Jack also sneaks a local Rocky Trail Enduro race at nearby Awaba trails,
an opportunity to get back in the swing of the race mindset and mentality, maintains his aerobic base during this period by keeping in one long, easy
and it is pretty damn cool for the rest of the amateur race field being able
to race alongside a literal EWS Champion. In this week, we see a lot of ride per week. In essence, his training starts by
intensity as Jack completes a race day on the mountain bike, another ride
day/recce day, and a full gas sprint session; pretty different from what we being general and moves towards the specific,
were using only six weeks ago on the bike!
even in terms of his efforts, as harder anaerobic
We still see some endurance rides, though they appear to be in more of a
supportive role now, maintaining his earlier aerobic fitness gains rather capacity efforts are peppered in later during his
than pushing the base fitness ride duration out further.
rides when he has already amassed a little
A few more sustained aerobic efforts around Threshold and VO2/
maximal aerobic zones, placed towards the end of his long rides are fatigue; similar to the demands of a big day on
pushing some fatigue resistance and mimicking the need to generate
the mountain at the EWS.

While Tweed Valley wasn’t his best race, Jack

was really able to display his fitness and skill Anna Beck

with a third place in the Austrian/Slovenian Anna Beck is a

round of EWS at Petzen Jamaica late June Level 2 cycling

behind some riders you may have heard of, coach and 2018 XCM

Jesse Melamed and Richie Rude. We can’t wait to National Champion,

see what the rest of the year’s series will bring and coaches a

for Jack, hopefully many of his favourite sessions range of athletes.

on the bike, which he thinks is “probably an gritcoaching.com.au
enduro bike session... anything but road”.

113

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