PerformX Masters MTB Training Camp: July 20 – 22 Squamish, BC

Due to the demand, we are hosting our first-ever Masters MTB Training Camp July 20 – 23 in Squamish, BC. This will be a three-day crash course in PEAK PERFORMANCE for advanced masters (+40) mountain bike enthusiasts in Squamish, BC. Given that this is our first run, we are offering limited participation to a select group of advanced riders (intermediate and expert), who have the grit & growth-mindset, and basically love to train, ride, and talk fitness and all things MTB with.

Price is $1499 CAD + tax. Includes; all testing, seminars, fitness training instruction and take-home program, and on-bike coaching with Yoann Barelli. Also includes Day 1 dinner, Day 2 lunch and dinner, and Day 3 lunch. It does not include; bike/bike gear, accommodation, transport (either to Squamish or to seminars, trails, meal locations), breakfasts, Day 1 lunch or Day 3 dinner. If you would like to rent a bike, need accommodations, or airport transfer between YVR Vancouver Airport and Squamish, let us know and we can provide some assistance.

Keep in mind, Crankworx Whistler is July 21 – 30, so there is an opportunity to take in events following training camp as well.

If you are not quite a “Masters” (40+) yet, but feel you might fit in with this training camp well, feel free to reach out to us to assist.

Registration will close Friday, June 2nd and requires a 50% deposit. Register by replying here or sending an email to info@performxtraining.com with full name, email, phone number, address.

Lastly, we are teaming up with Euphoria Health to offer an optional custom IV nutrient therapy to help you recover and feel energized for the rest of the camp. More information on the sheet provided by Euphoria Health below. If this is something you are interested in, let us know when registering and we will provide you with the intake forms from the clinic.

TRAINING
TIPS

NEW TIPS:

RECOVERY is as important as training. We all know training increases your fitness, but without proper recovery, you’ll limit the benefits of your training (and performance).  There are MANY theories and thoughts out there on recovery, so I’m going to keep things simple and provide points that I’ve seen WORK.
Resting Heart Rate – As I’ve suggested to many of you, here’s my suggestion on paying attention to your resting HR: Take your HR first thing in the morning upon waking, prior to getting out of bed.Check HR manually (I suggest carotid artery, next to ‘Adam’s apple’ on neck, with index finger), but electronically (HR monitor, watch, etc). Establish average resting HR over 1 week period. If resting HR increase by 5+ beats per minute (BPM) for 3 days consecutively, you could be over-trained/under-recovered or ill/sick.  Either way, take 1 – 3 days off, until resting HR returns to average.  I would also suggest contacting me.

Rest/sleep – As mentioned in previous newsletter, sleep is critical.  At this time of year, with all the additional riding, training, and potential travel, I would suggest the following: 9 hours of sleep nightly, including going to sleep by 10pm LATEST (9:30pm better).   Adding a 30 minute afternoon nap, especially during big days of training, riding, and/or racing.  They can often provide more energy than any caffeine drink or snack can do.  Plus add increased concentration and calmness.

Hot/cold therapy – The Scandinavian’s are way ahead of us here.  Many of you already know or apply to your routine, especially during events.  Here’s what I suggest:  5 – 15 minutes heat (hot) with hot tub or sauna (steam, dry, or infrared).Immediately following heat above, 5 – 10 minutes of cold dip (cold stream, ice bath, or cold shower).If possible, repeat above 2 – 3 times, per week.

Foam rolling, fitness trackers (Fitbit, Apple watch, etc), massage equipment (gun), various supplements, etc. – For me, the jury is still out.  I cannot confirm any of these tools or products have proven they work to improve recovery.  I remain open minded about all, and if at any time they prove their worth, I’ll suggest.  Until then, I would love to hear feedback from those who’ve experienced positive or negative/neutral results.

PREVIOUS TIPS:

HYDRATION for training and competition is not just a matter of drinking more water. Your performance and recovery rely heavily on your hydration. I will not overload you with all the science behind hydration and electrolytes, but simply explain the basics, and some guidelines to follow.

Water consumption – To properly consume the right amount of water, I recommend the following:  Increase carbohydrates (approx. 25%) the day prior to event.  To do this properly, you must also match with an ADDITIONAL 750 ml – 1 L (26 – 35 fluid oz.) of water during that period. Hence, why they are called carboHYDRATES.   Consume 500 – 600 ml (17 – 20 fluid oz.) of water 2 – 3 hours prior to exercise, and 200 – 300ml (7 – 10 fluid oz.) of water 10 – 20 minutes prior to exercise.  Try adding ½ teaspoon of sea salt, plus lemon and cucumber slices, is scientifically proven to improve sports performance. It’s also all natural and affordable. Experiment with and without, and see how you perform. Do not assume more water is better, as this can lead to symptomatic hyponatremia (also known as water intoxication). This will lower performance, and possibly put the body in a dangerous state.  Keep an eye on your water loss. Measuring body weight/water loss during exercise/activity. If you decide to weight yourself pre and post training/racing, you can get an idea of how much water loss you are going through. If you do, contact me, and I’ll assist you with a proper hydration formula. As an old rule of thumb, also observe your urine loss and colour.  On hot days, you should still be urinating on a regular basis, and your urine should be fairly clear. There is much more complex ways of measuring the above, like core temperature, but these are some simple points to keep track of.

Electrolytes – With a healthy and balance diet, most of your electrolyte levels should be supported. But with intense training, competition, and high temperatures comes additional perspiration. This meaning additional electrolyte loss as well. To meet your needs, try replacing with these top 4 clinically tested electrolyte sports drink mixes:‘Heed’ by Hammer Nutrition‘Electrolyte Hydrator’ by Vega Nutrition‘Endurolytes Fizz’ by Hammer Nutrition  ‘Pure Encapsulations’ by Pure Encapsulations‘Hydrate Or Die’ by Bub’s Naturals (new formula coming soon…which might make it my new favourite)There are many more out there, but these are personal choices I have had success with.  Here are some additional points regarding proper electrolyte usage:  Choose a brand containing glucose, sucrose, glucose polymers, and fructose (in this descending order if possible as well). Choose a serving amount that contains 20 – 30 grams of sugar per 500 ml (17 fluid oz.) of water. Too much sugar can slow down absorption, and upset the stomach.Consume serving within 30 minutes prior to intense training and competition, another serving during training lasting longer than 30 minutes, and possibly a serving following intense training and competition. I will not get in to the proper amount of sodium, potassium, and magnesium that is best, as the jury still seems to be out. I will add though, I have had success with athletes consuming 400 – 600 mg of sodium, and 100 – 200 mg potassium, in their pre-race electrolyte sport drinks. This is something that most of the recommended electrolyte sports drink mixes will have covered.

Coconut Water – From my experience and study, maybe 250 – 500 ml (1 – 2 cups) per day should do. Coconut water is high in potassium, and is fat & cholesterol free.  According to a 2010 study published in ‘Medicine and Science in Sports and Exercise’, plain coconut water hydrated athletes better than both sports drinks and water. And coconut water with the addition of sodium is that much better. Try staying away from all the flavor and sugar added choices as well.  Keep it plain. Tip: Try making frozen popsicles out of coconut for a post training and riding treat. So refreshing!

Additional advice:

Stay out of the sun. Especially at events. As much as the sun often feels good (after a longer winter without it!), but do your best to stay out of the direct sun. It drains your energy and immune system, as your body fights against burning. Stay covered (where your shirt, hat, umbrella, use sunblock, and/or stay in shade). Wear sunglasses (sun can be just as fatiguing on your eyes).

Train in/with the heat. This could include the gym and on-bike (cardio and/or technical riding). Try wearing extra jerseys/shirts when riding or a hoody/sweatshirt, etc. when training in the gym. Also get out in the heat for riding.  Don’t just use comfortable days to train, but get out condition yourself for the heat.

ADDITIONAL tips and suggestions.

Does being positive actually help? If you’ve never been told about the ‘good wolf vs. bad wolf’ parable….then here goes…  When two wolves meet in the forest….one being good and other bad….who is most likely to win in battle?  The wolf who is best fed and exercised (stronger).  Who/what do you feed most….positive or negative thoughts and words? We suggest taking 15 minutes, and watching this video. Even a few times. One of the best summaries I’ve seen on developing positivity. Link here: https://youtu.be/wmx_35rQIRg.

Should you meditate? We say yes. If you are committed to achieving your highest performance levels, and improving wherever possible, then we recommend you give meditation a go. We have witnessed the effectiveness of meditation, and have spoken with many of you its’ rewards. You might be surprised how many top athletes and successful/happy people incorporate meditation in to their lives. Here’s what we recommend:   The Mindful Athlete: https://www.youtube.com/watch?v=141SqutHuGI.  This isn’t meditation, but we believe it’s a good listen before you start meditating (or not).  Basic meditation (to get you started): https://www.youtube.com/watch?v=IzV6J4WCwRM.  It’s 15 minutes, and we recommend you practice every day for one week.  See how it makes you feel?  If you feel there’s been a positive effect, go to the next step (see #3).  If not for you, at least you can now confirm.

How should you incorporate riding with training with? We have developed our online training with a ‘quality over quantity’ approach. Meaning, our training should allow the time and energy for 1 – 3 rides per week, in addition to continuing your training as prescribed.

How should you approach your riding (for on-bike fitness & skill development)? We suggest your riding focus on either 1) on-bike fitness; targeting stamina/endurance development (adding duration as you progress) OR 2) on-bike skill development; targeting riding technique, line choice, and bike set-up. For either, we suggest choosing the time and energy available, as well as areas you feel you need to target most. Should you train if fatigued? Again, our prescribed training should not consume all of your energy, in fact many of our programs may possibly increase your energy and recovery. Do not feel that each and every workout needs to be fatiguing or exhausting, as we suggest varying or lowering intensity levels when needed. Training at lower PIL (Perceived Intensity Level) can also be beneficial, as it can boost your recovery and progress. We do not recommend a ‘all or nothing’ approach to your fitness development. As we always say, listen to your body, push when feeling good to push, and pullback when it feels right to do so.

Miss a few training days during holidays or when sick? Don’t worry! We suggest continuing your training from where you last finished. Don’t try and make up the time by doubling up workouts, as this could just lead to overtraining and limiting your development. This is why we provide the additional access to your training (4 week programs = 8 weeks of access / 8 week programs = 16 weeks of access / 12 week programs = 24 months of access), so you have the additional time to complete your programs.

What if conditions limit your on-bike training? Try substituting with running, hiking, swimming, etc. for your prescribed cardiovascular training.

Are you having trouble finding the time to train? If so, maybe consider setting up a home gym. If you are and could use some guidance in selecting equipment, get in touch with us (info@performxtraining.com). We can also provide 15% discount on Ancore (pulley systems) and preferred support on Concept2 (stationary row, bike, and ski equipment).

Should you increase resistance and/or repetitions during the period on your program? As outlined in our instruction, we do not suggest you focus on increasing resistance and/or repetitions during period on your program. Instead, focus on improving your form, technique, ROM (range of motion), stability, alignment/posture, and tempo (speed lifting/lower resistance). You will gain more athletic performance by following this procedure. As we remind our athletes… your first priority should not be increasing resistance and repetitions… it should be improving kinetics (movement) and athletics (form, technique, stability, etc).

What to do when you have completed your online training program (4, 8, or 12 week period)? If you are getting close or have finished up your online training, we suggest either 1) Repeat the entire program, or individual routines within the program that you feel benefited/challenged you the most. This is also why we’ve provided the extended access to your online training. Each routine is relatively short in duration, so repeating one or all of them for 1 – 3 weeks can be fairly productive. OR 2) Follow-up your 4, 8, or 12 week program with one of our Accessory Programs. These programs were developed with our 4, 8, & 12 Week Online MTB, Moto, & Actions Sports Training clients in mind. The programs are a great compliment to the ‘sports specific’ MTB, moto, & action sports training. If unsure which to choose, feel free to reach out to us (info@performxtraining.com).

Want some advice on nutrition? If yes, email us at info@performxtraining.com, and we’ll provide you our ‘PerformX Nutrition 101’ guidelines.

Want to add some yoga? Follow our YouTube channel, including our PerformX Training – Yoga Foundation Basic series: PerformX Training – Yoga Foundation Basics Part 1 VIDEO HERE PerformX Training – Yoga Foundation Basics Part 2 VIDEO HEREPerformX Training – Yoga Foundation Basics Part 3 VIDEO HEREPerformX Training – Yoga Foundation Basics Part 4 VIDEO HEREPerformX Training – Yoga Foundation Basics Part 5 VIDEO HERE