Cycling Preparation for Younger Riders

When I talk to other parents about their kids doing PPP, one of the most common concerns is the bike leg. The issue is that almost all kids can ride a bike and almost all of them think they can ride down from the mountain. Mom and Dad (well in our house it’s Mom) worries that the kid could suddenly get themselves in trouble because of speed, wind, road conditions, cars, truck, other riders, a flat, equipment failure, or lack of riding experience.

It was these concerns from parents that led to us creating a clinic for kids riding PPP. The clinic is 3 sessions on May 3, 4, and 8.

May 3^rd from 4:30 – 6:30 an indoor safety, bike check, and rules of the road session will be followed with a short ride.

May 4^th from 4:30 – 6:30 a ride in and near town with a focus on bike safety, riding etiquette, and rules of the road.

May 8^th will be a trip down Century drive. Bikes will be loaded on the MBSEF van and driven to Mt. Bachelor for a supervised ride down the course. Riders will meet at 10AM at the MBSEF office at the corner of Donovan and Century Drive.

The three clinic costs $40 and pre-registration is required. Call 541-388-0002 to register.

Nordic Course Difficulty

My team has just registered for this fine event. I am trying to decide between skate and classic skis for the nordic sking leg.

Can you please tell me how hilly the course is? (I am a novice skate skier) Or if possible a map with elevation.

Is the PPP XC course hilly. I guess that depends on your definition of the term “Hilly.”

The PPP course winds around the parking lot and then descends down to the lower xc trails. There’s one pretty challenging right hand turn on that first descent. It then cuts across the lower trails and climbs up to the Nordic Center. The last climb up “Screamer” is pretty tough. For Marshal Greene, Screamer will take less than 3 minutes to climb. For everyone else it will take longer. By itself Screamer is just a climb with about 120ft of elevation gain. However, at the end of the leg, it leaves a long term memory for most.

Questions on Tapering:

Can the fitness experts provide any guidance on tapering? I am a 40-something individual competitor.

1. What should be the target taper? (timeframe, goal, and is that measured against my peak training or the race length?). Note: my default is to start tapering to 50% of peak for all disciplines, starting about 2 weeks out. Trading pace for overall distance.

I don’t think you need to taper for a full two weeks. I’d say maybe do 75% volume two weeks before and the week before cut the volume back to 50% with some intensity thrown in (short fast intervals) in a run, xc ski, bike, & paddle.

2. Should all disciplines have the same taper? (I have heard suggestions that cycling, paddling start at 2 weeks out, and that running can start even sooner, e.g. 3 weeks)

I would assume you’re already doing intensity in each of these areas. You don’t want to taper 3 weeks for a 5 mile run. 1-2 weeks is more than enough.

3. Should my taper target a percentage of my peak training, or the race length? E.g. if my maximum endurance run is 10 miles, should I target tapering to 5 miles OR to about 2.5 miles (50% of the race length). Where does weight training factor in?

Two weeks before you could do one run that was race distance or even longer (5-7.5 miles) but the week before I would suggest cutting the runs back to 2.5 – 3 miles. Weight training can be continued 2-3 x week but I’d take the 3 days off before the race so I wouldn’t lift on Wed, Thurs, or Friday.

Hope that helps. J Juile

Biking on Century Drive

Century Drive from Mt. Bachelor to Bend is not in great shape. Between now and race day the road will be swept, but not much else will be done to fill the pot holes and cracks.

If you ride with awareness of the surface you will have safe and enjoyale ride down the mountain. Here are some tips to make your ride safer:

1. Preview the course. It's a nice ride. If you can, ride the course before race day.
2. Keep your haed up and look down the road. You need to see potholes and cracks early enough that you can smoothly and safely ride around them.
3. Avoid sudden changes of direction. You will have other bikes around you. Ride a straight line, don't swerve, turn, or do any sudden movements that could create a safety hazard for people around you.

PPP Clinics

Yes, we can take a few more people for the last two weeks of the PPP skating clinics. Call Kathy at 541-388-0002 to register. The way it has turned out Saturday's group is more intermediate to advanced skiers and Sunday's group is beginner to intermediate. If you're in my Sunday group bring a smile because this week we will do some video review.

Nordic Leg Questions

What if we are renting our gear from Mt. Bachelor on the XC. Does my support need to return the gear for me or can volunteers do that? Also, if the snow is rough will we be penalized for taking our skis off and running the last part of the Nordic leg?

Your support crew will need to return skis to the Nordic Center. Any equipment the volunteers find will be brought to lost and found outside the amphitheater.

Yes, you will reach a point on the XC ski where you will need to take off your skis and run. Some skiers do it earlier and some later. You won’t be penalized for doing it earlier.

Paddle Leg Using One Beach

Parks and Rec rebuilt our take out beach near the dog park due to erosion and it’s no longer usable as our take out. Instead we will use the same beach for put in and take out. This will make things more congested and it will add a bit of time to the race as the paddle and sprint legs will both be a bit longer.

A good question from “Bob with a Job.”

I signed up to do PPP alone for the fist time this year. Now as the event gets closer, it looks like between now and PPP I’m going to have a lot of business travel so I’m not going to be preparing for transitions the way I expected to. What are some things I should know about transitions that will save me time when my preparation will be very limited by time.

1. Equipment / support crew placement. Position your skis, bike, and boat where you know you can find them quickly. If you think you’ll run up the hill fast, make sure your skis are on the downhill side of the exchange area. If you're slower up the hill, you don’t want them on the downhill side because while you’re trying to put your skis on, people will be pushing their way past you to get to the hill.

2. Know your chute.

a. At the downhill/xc transition and xc/bike transition you will enter a chute assigned by the last digit of your number. Make sure you and your support know your chute.

b. At the boat will be like up by category. For example, men’s teams will be all together.

3. Have a plan for where your support person will be.

a. Downhill/XC they will be in your chute.

b. XC/Bike they will meet you at the entrance to the bike pen. They will take your skis from you and lead you to your bike.

c. Bike/Run can be loud and crowded. Plan left side or right side, but perhaps the most important thing is that they not be shy and they jump out when you arrive.

d. Run/paddle they will meet you at the entrance to the boat pen and lead you to your boat. They will then help carry the boat.

e. You don’t need anyone at the end of the paddle. We take care of that.

4. Clothing. Have what you need at each transition. Make sure your support person knows your plan. Remember, it generally gets warmer as the day goes on.

Preparing for Aero Changes for Your Ride.

Hi, Erik Jacobson from COCC Physiology Lab here. I have some advice for those planning to do the bike leg on a time-trial style bike or use aero clip-on bars to increase your aerodynamics. If you are planning to borrow one of these aero bikes or bars, be sure to do some rides and especially some intensity sessions (like Julie described) in that aerodynamic set-up. Your body will be in a very different position than what one has on a typical road bike and it takes time to become efficient in that stretched-out, aero position.

Interval training for PPP

What are the training experts opinions on interval training (e.g. at less than race distances) vs. endurance training (going over the race distance). Are there certain PPP legs that beenfit more? (e.g. Nordic and cycling?)

Hi, Julie Downing here from the COCC Exercise Physiology Lab. Here's my opinion on your questions. First of all, the answer depends on if you are doing the PPP individually, as a pair or on a team. Keep in mind that if you do this on your own, you're likely to be out there for over 2hours. A pair person who be out there for around an hour depending on what events they do and a team person would only be out there for the duration of their one event. One should try to have at least once or twice in their training have gone non-stop the total duration that they will be doing during the PPP. Interval training is equally as important as long training since the long duration days will build your stamina and the interval days will hopefully help you build speed. I would suggest that if you're strapped for time that you at least do intervals between 2-10 minutes in duration (for example 4 x 4 minutes)once a week while running. Intervals should be a threshold, not max effort. If you have the luxury, the same thing once a week while xc skiing. For the cycling, I would suggest once every other week, performing a sustained tempo workout where you go threshold or just sub-threshold for 20-30 minutes straight following a 10-15 minute warm-up and finishing off with a 10-15 minute cool-down afterwards.

So in summary make sure you've done something at least as long as you think the race will take you once or twice in your training (you don't need to go longer than the race will take you), do intervals 1 x week in running or one interval session each per week in running & xc skiing. Do a few tempo cycling workouts in your training as you can fit them in. You can also do some short 30 second pick-ups in the kayak a few times. Have fun! Julie Downing, PhD

Shoes for the Pedal Leg

Someone asked today: Can you provide pros/cons and a recommendation for cycling: cycling shoes & Clip pedals vs. toe clips & running shoes. I assume that toe clips/ are better than no clips.

I think if you did a survey of individuals, most athletes today are using bike shoes with a pedal system though I know several master men that swear by the running shoes with toe clips. The answer to the question probably comes down to your transitions.

• How fast can you get out of your ski boots into your bike shoes? Sometimes this can take a bunch of time. I crewed for a few individuals last year and one of them made the ski boot to bike shoes transition seem more like a lunch break.
• What kind of toe clip are you using? The friend that swears by toe clips uses a flat platform pedal for better pedaling efficiency.
• What's your support at the end of the bike leg. If you don't have a pit crew there for whatever reason to deliver your running shoes, you need to be in your running shoes before you get there. In that case you need a toeclip.

The key part of this and every transition is preparation. Plan out what you are doing. Practice the various steps. Know how you're going to take off your ski boots, prepare your bike shoes properly on the bike, make sure your pit crew knows your plan and their role.

There have been a couple examples of ski boots on the bike leg. Some have used their skate boots with tow clips and a couple times some of us have created other ways to attach the ski boot do the pedal. I'm not aware of anyone doing this the last couple years, but the year I did it, it felt pretty cool to just blow through the ski to bike transition in my xc boots.

Training Technique and Tactics for PPP (TTT4PPP)

OK, I keep getting the questions. "How can I prepare for PPP." Well this year we have put together a variety of things you can do.

First, defending champion Marshall Greene and I have put together a series of training, skiing, paddling, and transition clinics. More info on the clinics is below. Proceeds from the clinics go to the MBSEF Nordic Program to keep fees low and programs rich in content.

Second, we have created a partnership with the COCC Exercise Physiology Lab where you have access to testing, expertise, and follow-up to improve your PPP and yourself. Julie and Eric from the lab will also be contributing to this blog.

Third, we will again have an evening of Q&A with PPP's most successful and well known stars. And the big new is that we are close to finalizing the details to stream that program so those of you across the country have access to tips, tricks, and tacky jokes.

We're here to help. Ask, jump in, enjoy.

Marshall Greene’s Four Weeks to a Great Nordic Leg
Join 4 time defending PPP Champion Marshall Greene for 4 weeks of progressive preparation for your best Nordic Leg ever. Typical sessions will include a warm up, technique drills, a workout, and overall preparation advice. All skiing sessions will be skating and skiers should be comfortable with basic V1 and V2 skating strides. Meet at the Bachelor Nordic Center. A trail pass is required.

• Tuesdays. April 13/20/27 and May 4. 7:30 – 9:00 AM, Cost: $160

Nordic Skating Technique
Join Dan Simoneau and the MBSEF coaches for 3 or five week skating sessions that will refine your technique, improve your balance, and better prepare you for PPP’s most decisive leg. Meet at the Mt. Bachelor Nordic Center. A trail pass is required.

• Thursday with Dan Simoneau: April 15/22/29 and May 6/13. 7:30 – 9:00AM,. Cost: $150
• Saturday. April 11/17/24 and May 1/8. 10-11:30AM. Cost $125.
• Sunday. April 25 and May 2/9. 10:00 to 11:30 AM. Cost $75.

Kayaking with Marshall Greene
Learn the river, refine your paddling, and train yourself for a strong paddle. You need a kayak (no canoes, outriggers, or oarlocks) and basic kayak skills. This is not a “learn to kayak” class. The focus will be to help people with some kayak experience improve their skills, fitness, and knowledge. You need a boat, paddle, and lifejacket. Meet at the PPP paddling put in.

• Wednesdays, April 14/21/28 and May 5. 6:30-7:30 PM. Cost $80.
• Fridays, April 30 and May 7th. 6:30 to 7:30 PM. Cost $50.

Transitions
Learn all Marshall’s tricks for taking time off your individual PPP without any extra sweat. Transitions will be on snow and on the water. Bring your gear to practice.

• Saturday, May 10th. 12:30 – 1:30 at Mt. Bachelor. 3:00-3:30 on the Deschutes River. Cost $20

Cycling Safety and Descending
Three sessions of bike safety, bike handling, and downhill riding that will give young riders the confidence for solid ride down the mountain.

• May 3/4/8. Session 1 is indoor, Session 2 is around Bend, Session 3 is descending down Century drive. Cost $40

For more information or to register contact dansimoneau@bendcable.com or call 541-388-0002.
Pre-registration is required.

Early Gear Warning

The last two weeks before PPP, I'll get lots of questions about equipment. All to often, in the last two weeks you are too late. The bike shops are booked up with repairs, the ski shops are out of rentals, boats need to be rented in the next state. Sit down, go through the equipment needs of you and your team now and start working on it.

Buck Naked

Buck Naked is entered in PPP, so it’s time to crank up the blog. It's still March and the team name compettion is already geting hot. Well, I hope it's just a name......

We are excited to announce that training experts, Julie Downing and Erik Jacobson from Central Oregon Community College Excercise Physiology Lab are the official sponsors of this blog. They will answer all questions that pertain to training.

3 time PPP winner and 3 time Olympian and Nordic Program Director of MBSEF, Dan Simoneau will answer your questions about logistics.




Julie Downing, PhD, FACSM, CPT, HFD
COCC Professor of Health & Human Performance (19th year)
COCC Exercise Physiology Lab Director (9th year)

Erik Jacobson, M.S.
COCC Part-time Professor of Health & Human Performance (2nd year)
COCC Exercise Physiology Lab Coordinator (2nd year)