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  • One of your's on the big box last weekend. Garrison Minter takes first place in Chainbusters ,Cat 2, 14-19, 3 hour.....International Horse Park, Conyers GA. His lap times would have given him a podium in every category except Cat 1 40-49. Fast and strong on your training program. Thanks!

    Bart Minter March 2016 6 Hour Race Training Plan

  • Hey Drew, Great effort today. Looks pretty solid although it felt more up and down during the TT. Lot of stress today at work but it did not seem to have much of an effect. I believe that is a record 20 min TT. Thanks for getting us there. This is a really big milestone for me/us, over 350W for 20 minutes, that's just crazy good. Let me tell you how I really feel. So very excited. This made my day, week, month, year. I can do better!

    Troy Zimmerman 2015 National US Marathon Champion 50+ and Multi-State FSC Champ

  • Big thanks to Drew Edsall who was my coach for the past year and got me ready for the Leadville Trail 100. I was ready, I was strong, and I hit my goal. It wasn't easy, but it was worth it.

    Doug B. Leadville 100 Finisher

  • Thanks to your expert advice, training plan, and coaching skills... I not only met my goals, I exceeded them!! Can't wait to see what 2016 brings!

    Madison McDaniel Multi-time winner as Junior Racing Expert/Pro Class 2016

  • Training with Drew has been the best thing for my racing career. He has pushed me to limits that I didn't know that I could achieve

    Tim Zimmerman Expert 40+ Georgia State Cahmp, SERC Champion, Multi-time State Series Champ

  • The whole reason I bought this mountain bike training plan was to be competitive in the Tennessee XC State Championship. I had never even raced a Cat 1 race before starting the training program. This past weekend I became the Cat 1 15-29 State Champion.

    Chase Peeler Cat 1 15-29 XC Racer

  • Training with Drew has been the single most beneficial thing for my race career.  I could not have progressed as fast without Drew's expert advice & coaching.

    Lauren Gregg Cat 1 and Current Pro Mountain Bike Racer 2016

  • With the help of Drew Edsall I have met my goals and finished second overall in the Elite Florida State Championship Series in 2014 and then switched gears in 2015 to endurance racing and won the elite overall title in the Chainbuster Southeastern Endurance Cup 6 hour race Series. There are numerous coaches out there. The reason I chose Drew is because of his organization, engaging/challenging training plans, and most importantly to me, his racing knowledge and expertise.

    Dwayne Allgire Cat 1 30-39 XC and Endurance Mtn Bike Champion Elite Category 2016

  • Hi Drew, Just wanted to thank you for your training guide for Peter and I, we were very happy with our results this season (I got 3rd overall and Peter got 5th overall for the Florida State Championship Series) and felt the difference your training plan made in our riding.

    Brooke and Peter Cat 2 30-39 XC Racers

 

SMART Training: successful ways to improve your training in cycling, triathlon, and running


If you are looking to take your training and racing to the next level, then S.M.A.R.T training may be exactly what you need. Follow these training principles and you will be on your way to a podium finish:

Be Specific:  Make your workouts specific to the event(s)/race(s) you will be doing.  Here are some examples of how to do that.Include interval sessions similar to the climbing you will encounter. For example, if you know that your next race has a lot of 4-minute climbs, then perform 4-minute intervals. Start off with 3-4 of them and build up to 6-plus minute intervals, with 4 minutes' rest between each.
 
“Mimic” time trials (TT’s) into your routine: Pick a course similar to what you may encounter in your next race and perform it 2-4 times at your expected race pace. Take 5 minutes' rest between efforts. These TT’s will help you get faster and will also push you mentally and physically. If you want to challenge yourself, try to make each interval faster than the previous one.
 
Maintain Momentum(mtn bikers only!):  If you want to go fast on the mountain bike, then you need to learn how to handle your bike better and maintain your speed (as much as possible) throughout the trail. Ride your mountain bike often and practice these skills:
 
Look into the turns.

Shift gears often, adjusting for the changes in the terrain.

Brake before and after the turns if you must, not into them.

Visualize/memorize the course, so you know what is coming up next. This is known as pre-planning.
 
Pick a smaller, touger section, about 10-20 minutes in length (i.e. some part of the trail you want to work on) and practice the skills above by riding at least 4 to 5 times per training session, once or twice a week.
 
To improve your technical skills you need to constantly focus on them, and re-inforce them by doing them over and over in the same way. A small course like the one described above will do exactly that.
 
Become Accountable: Take your training/racing to the next level by either hiring a coach and/or telling someone close to you your goals. By doing so, you become accountable and much more likely to accomplish your goals. Having a coach can take you to another level because you're forced to report to him/her on a daily/weekly basis. If you don't believe me, take a look at today’s top professional racers, including Christoph Sauser, who is sponsored by Specialized, or look at Lance Armstong. Both have a good grasp on how to train and why. Yet, each uses a coach to take their training/racing to the next level.
 

Rest and Recover: Ask any successful professional racer, and they will tell you that Rest & Recovery are EXREMELY IMPORTANT. When you train you stress your body out. After a hard training ride, your body needs to fully recover, or you won’t make the improvements needed to become faster. You don’t recover=you don’t get faster! If you put a larger emphasis on recovery between races/hard training sessions, you will get faster, I assure you.
 
*There is one key point here: recovery means recovery.* As a coach and Professional racer, it amazes me how hard a majority of racers go every day. Most train every day with one day off per week. This is good, but many of them also go too hard on their easy days and not hard enough on their hard days. Easy days have to be really, really easy. If you think you are going too hard, you are! That’s how easy it must be.
 
Train Harder: The next mistake many racers make is that they do not go hard enough on their hard days. Hard should be VERY hard! A good way to do this is to incorporate intervals into your training. Intervals work extremely well because they break your workout into shorter increments, which pushes you very hard and mimics racing pace or even harder.  Try the following interval-set the next time you are out training, and you will see what I mean:
 
Do a 20-30 minute warm-up with easy spinning. Find a section of road (or hill) that takes about 4 minutes to finish. Try to go as fast as you can up the road/hill, pacing yourself at the same time (i.e. start off at 10 mph and aim to finish at 10 mph also.) Don’t start at 20 mph and drop to 5 by the end. Turn around and spin easy/coast back to the start for 4-6 minutes. Repeat this 3-5 times. By the end, you should be tired and beat up. If you are, then you had a successful interval session.
 
Be specific, maintain momentum, become accountable, rest and recover, and train hard: Do this and you will become a smarter and faster racer!
 
Good luck!