How I Won the Shenandoah Mountain 100: Power Numbers, Bike Setup, Strategy
Вставка
- Опубліковано 30 вер 2024
- I break down my pacing strategy, bike set up, and the power numbers for my race at the 2020 Shenandoah Mountain 100.
Training plans are now available on Trainingpeaks: www.trainingpe...
WWBHDD? T-shirts and stickers: teespring.com/...
Patreon: / backwardhatdylan
Flow Formulas Nutrition: flowformulas.c...
Bikenetic Bike Shop: www.bikenetic....
Starlight Apparel: www.starlighta...
Niner Bikes: ninerbikes.com/
Bike Togs: togs.com/
Enve Wheels:
Handup Gloves: bit.ly/2FPtKKN Promo code: JOHN$ON
Follow me on Instagram, Twitter, Facebook, and Strava for more content:
Instagram: @dylanjawnson
Twitter: @djdylansjohnson
Facebook: Dylan Johnson Cycling Coach
Strava: / strava
BTW, I never tire of your mocking counter personality
yeah, maybe do a vid starring alter ego
He has a name. BACKWARDS HAT DYLAN. Fear him and his vanity.
100% adding a go pro footage to show the parts as you narrate would take this Chanel to new level
There goes another 150 grams...
Wouldn't that cancel out the aero gains from the clip ons?
love the aero bars on the mtb. Screw convention, fast is fast.
i'm surprised they allowed aero bars. those can impale if crashing into someone upfront
@@WanderingSword crashing someone upfront? Most of the time you can barely catch up to the guy in front of you so the speed difference isn't significant...
That aero bar actually a long version of barend placed wrong. Now I know why I never win anything in my life. Joke aside the aero position does give good power output even though it's not on aero bike.
@@vivoslibertos I actually used bar ends on the middle of my fat bike handlebars as "aerobars" last year...
Glad I'm not the only one who likes them. I think they even look good.
pro tip: multiply your 8 min fart test by 90% to get your normalized fart rate per hour
Can you talk about the nutrition strategy for the race?
2nd. This would be cool to know
He discusses it in the waffle ride video. Says it was the same strategy on both rides.
I love these race reports, gives us a pro's view from the inside. Congratulations on the win!
I want to see a GoPro mounted on BWHD’s bike - filming HIM! Congrats on the win!
Just to see BWHD’s reaction (full gas) to every Strava segment notification or being passed by a female. 🤣
meanwhile on GCN, "How to not tip over when riding clipless pedals"
Time to do the Cape Epic in South Africa...I'm sure Niner Doesn't have a team?
@@shamielsalie9548 Epic battle between Dylan Johnson and TrainerRoad team.
Who else said that with a British accent? :-p
I love GCN, tho.
2.39 million subscribers and a lot of them are beginners but maybe you think cycling channels are only for racers? Way to keep cycling exclusive.
@@pjgarcia2417 You must be real fun at parties.
Quality, some NorCal style vids for the races would be really good!
camera setup does add a bit of weight. NorCal's videos are mostly flat crits. Here it's a lot of grinding uphill.
Dude with the backwards hat would have beaten you, except he was too busy getting local koms on the bike path on an ebike 😂.
Congrats too. That w/kg for that duration is insane.
This dude might know something about training and riding the bike...
@@sillem4337 i have a feeling that he might. Maybe he knows a good coach? 😉
@@chrisvanbuggenum871 I've done some research and it seems like he knows Backwards Hat Dylan so it might be his key to success.
@@sillem4337 backwards hat Dylan does seem to know what he's talking about!!
First of all, congratulations! Second, I really enjoyed this video! Your breakdown of strategy, gear choice, metrics and the course was very informative. Go Pro footage would take it to another level.
Awesome !!! It only took me 15hrs to finish (6th to last) but crossing the finish line made all the pain worth it!
Great video.
10:40 is lanterne rouge🤣
Oh my fuck 🤣🤣🤣🤣🤣🤣🤣🤣🤣
If only he had a mullet...😉😂
Man the homie LR is a real one
Great video and recap. BHD considers a 7hr ride at FTP a warmup
Niner for the win. Collab with Syd and Mackey. Oh and don't break to the "GoPro" footage mob.
Congrats dude. Love the channel.
I also really appreciate that you approach your bike setup with: "what's the best setup for me to win", as opposed to "well, I have to maintain roady/mtb/whatever what-looks-cool" approach of fitting in with popular bike culture which is a load of hooey. I do more road riding these days over MTB riding, and the attitudes of "you don't shave your legs, your socks aren't high enough, your glasses ear pieces aren't over your helmet chin straps, etc" to judge whether or not someone is a true biker to be completely asinine.
Dylan this is Fantastic! Love the format it is very unique, not sure if the GoPro could add anything to the analysis. Do not mess with a format that is working great :) Oh and BHD seems to jump in just at the right time having me laughing pretty hard - what a classic. (sorry but his analytical skills may have just trumped yours..)
I like any cycling sport that does not include UCI rules / restrictions.
Please...no Go Pro coverage during a race, so save it for training rides only! Winners need every edge they can get on race day!
Well, I haven't given you kudos on Strava, so kudos here for the win! I can't ride much over 50 km without pain and numbness in my feet and hands, so I have a lot of respect to anyone who even races 161 km.
Back when I was younger (in the 90's) I used to have my barends where you'd put aerobars. I found them useful for flats, and also for non-technical climbs. Everyone looked at me weird, but I didn't care, cos you're right, it's not a fashion show :-D
Small request: A video on causes and cures for various aches and pains one might get on the bike. I'm sure there's been research on this topic too! And tell backwards-cap-Dylan that being a man and powering through it is not a solution.
Beast team mate
Congrats!
I'm no professional but I've done enough races and competitions to know what it's like to go out too hard.
I'm 45 and I STILL DO IT.
Congrats on the win, long time coming! Can you speak to when it's better to ride a climb vs. hike? Thanks for the great content.
+1, I was thinking this too when Dylan mentions it in the video. I feel like sometimes it's just less stressful/tiring to walk than to pedal.
Hello from Austria! Thank you for the video Dylan. I follow you on Strava and on youtube. Always entertaining and teaching videos. For me, I would love to see more videos like this. Maybe with some actuall course footage if possible. (f.e. like Jasper from cycling fanatics)
Shen is the best race. The whole weekend is always awesome. Loving the race analysis, Dylan. Congrats again.
...but how many kudos did you get for this race?
Awesome report, really great to see the detailed breakdown.
How many other riders are using aero bars?
BHD would know...
Very very few use aero bars however the course record was set using aero bars by Jeremiah Bishop. I think I was the only one this year.
@@DylanJohnsonCycling On a flat....not having aerobars is leaving time on the table or pouring joules on the floor...either way...you made a good call. Regardless, being able to rest your upper body a bit gives your core a break which also probably helped you on the last big climb/descent.
I would love to see some GoPro footage in the next race review. Great video as always, Dylan!
Would have ridden faster if you were in ketosis on the start line!
Thank you Dylan, for this supercool explanation. When you were explaining the dropper post and aero bar advantages, I was thinking what about a 2x gearing setup? Even 2x12 XTR could be quite light and giving you higher max speed and better climbing gears. Was it also considered by you or you just love 1x12? :- ))) Thank you!!
I wonder how many 2x drivetrains were in the top 25 at this race? Id wager less than 5, tops... there just isnt enough Top speed gains on the very few areas smooth, long and straight enough to get a few extra mph from a 2x. lugging 600-800grams less weight around will gain you far more time from less overall fatigue and higher speeds climbing.
Congratz and We hope you'll win next year and it would be 'The aero dude strikes back'
Knowing that you bonked in a previous edition, did you change your feeding strategy? How do you normally fuel a 7h race?
In my experience of multi sport endurance races eating is pretty simple: anything that I can stomach. I get sick from too much carbs, which is the conventional fuel for endurance racing. For me sausages seem to work 🤷🏼♂️
I'm guessing Dylan went too hard to get into the lead, not a lack of food. We'll see when he comments.
hey man. training for my first 100 here in Bend this summer. been on a mt. bike for A LONG TIME... did some off-road tri events years ago... anyway training hard. hoping to get after it in July. Love your vids, man.
Awesome video. I've done SM100 twice (this year and last) and it is one of the toughest but also one of the best 100-mile courses. One question: What was your aid station strategy? Did you stop at any or roll right past them? Did you use any drop bags?
Definitely love thinking outside the box with the Areo Bars, dropper seat and carefully considered tire selection. Incremental Gains. 😁👍
Aero TT bar for a race? Makes total sense. Go Dylan, amd yeah put a GoPro next times!! (Totally gave u a kudo on Strava)
Man... I'm afraid that this will have terrible consequences... Soon we will have a new market, the ultimate XC-DownCountry-Aero-Dravel-TT bike... and all because of you...
Jajaja ... Congrats Coach! Your are the best.
BackwardHatDylan impersonates ForwardHatDylan :)
I watched all that and still don't know how many kudos on Strava you got!!
WHY AM I EVEN SUBBED?
Hi Dylan, just started watching you on UA-cam, just a quick question, which power metre do you use.cheers
BHD is the only person from which I take training information. He basically is the god of cycling. This guy Dillon has to go...🤣🤣🤣
Seriously dude awesome🤟🏿🚵🏿♂️🍻
GoPros are totally UNAERO and don’t get me started on the EXTRA GRAMS, but race footage would be totally sick.
Nice video Dylan. Stokesville is my backyard and I train there often. Never done the SM100 though. Seems a little extreme.
Dude...that was great , thank you. You did a 100 miler at age 15? Holy smokes . Ubermensch
Curious about external pneumatic compression devices and their recovery benefits / other productive recovery strategies : )
"Vegan Cyclist wins Shenandoah Mountain 100!" Nice.
Normalized fart rate per hour😂 BHD is the best. Love your videos Dylan you're awesome
To clarify nutrition for this ride. Was it the typical supplement? Hypergain Beast Mode Mass Gainer Raw Edition in Cup Cake Flavor?
@dylan Johnson How do have your power displayed on your computer during an event like this? NP or 3s. I find it very difficult riding to power on the MTB because it is so "punchy" Should I just be looking at my 3s with my FTP/5/10/20 minute power numbers in the back of my mind based on the overall distance and the current course section Im pacing (Climb, False flat etc)?
Cheers
"My speed times my normalized fart rate per hour..." I'm dying here... x^D
Excellent content and analysis as always. Really enjoy the "PRO" self mockery!!
Interesting how you use power and HR along with knowledge of typical pacing behaviors (mistakes) to improve performance. Sounds kind of obvious, but most of us go out much too hard, are miserable, and perform below our potential.
Very exciting to hear your blow by blow race progress against your adversaries. Bravo
“Areobats bars look sacrilegious but I thought this was a race not a fashion show contest… Traditionalist: well yea, you thought wrong” 😂😂
Have always liked techy XC vids from you. Vegan Excuses compared position and clothing today. He called it Bro science, but made a case for your Aero bars.
Congrats!
10:39 is hilarious.
I don't think it will be easy to film during a 7 hour MTB race. Not as easy as a 1 hour crit...
I like this format as well.
Are you seriously gonna mount a Gopro in your handlebars? How many grams would add to your bike setup and how would affect your CdA? That's a topic for a full video
Great video! I really like backwards hat guy too! Good job on the win, congratulations.
Winning a Race, 69'000 Subs, you're rocking it dude
Congrats!. Would you help me? Have you any recommendations about a more or less serious training plan from zwift? Other times I trained with trainerroad but its to hard mentally for me (but worked well). Searching for a more entertaining option but also works, not pass the time. Thank you!
Please do more race reviews like this. It would be nice to give your take on what us “finishers” point of view would be as well. Like what would it take to finish a race like this. (Flips hat backwards--just hammer as money 20 many SS intervals as possible). No not looking for that lol. I love your alter skits!
Another great video, Thanks for putting these together!
I am interested in replicating your bike setup, although with slight modifications, for touring. I wish to be able to ride long distance on road in good time on a bicycle capable of going on an mtb course. Yours is a race setup. I have no interest in competitive racing, instead i wish to replicate your setup for touring and recreational mtbing. Specifically the combination light weight mtb + aerobars + fast rolling tyres. I would also need the ability to keep the suspension locked out on the road. Any advice? In your imagination, how good do you think this setup can be for touring on the road? How long lasting on road would be the raceking be? Alternatively: how good at off roading, if at all, would a touring tyre like marathon mondial or allmotion at low pressure be? Have you ever experimented with foam inserts? Can you do off road travel, in rough conditions, on a tyre less than 2 inches thick at lower pressures? (1.75 or 1.5 inch)? Thank you.
Well now I know I wasn't crazy when I put aerobars in my mountain bike XD
Hey Dylan, since you're oftenly stressing the importance of strength training: does The Sufferland strength training program provide enough stress to become a better cyclist?
Nice win! Impressive that BHD can ride 7 hours+ at FTP!
This race sounds awesome, if only I could visualise it. I know it's a real pain to race with a Go Pro but actual race footage would make this 100x better.
Another great video Dylan. I would have liked to have heard about your nutrition strategy also. Keep up the great work. Also, while I'm here I'd like to see a video on the science behind the best gym exercises for cycling. Half squat or full squat, one leg or both legs?
300 watts average after 80 miles (many kilometers) 🤟🏋️😱
I don’t race. But love these. Have you ridden Marji Gesick?
I definitely like this variety of mtb video. Congratulations
Brian Schworm, 50 years old....3rd place! Hell yeah
Today I learned. . . I never thought that this type of races would be so technical now a days. Congrats on your win, very well deserved and cudos for using proper measurements ( metric Kilos :-P ) I think you should listen a bit more to your alter ego, would not recommend dating him though he looks like trouble.
Will exposing your ftp and other data help your rivals strategize against you in other races?
Hi Dylan, i am new to your channel but it has been quite the experience. I really think this THE channel on cycling and training. Very informative and i love the base of evidence and science.
You do deserve a far greater audience.
I am now, together with 33 crazy Swedes starting our training for our 2021 goal The Rift on Iceland July 24 2021. I will use many things learned from you in to our trainingplan.
Thanks and keep up the good work!
Gerry
Love the sicence base bike set up. Who cares what Backwards Hat Dylan says? He's just jealous because he has no podium finishers ;-)
Dang, two videos today with Pete and I teared up again....I would like to get your take on the brake power meter (mtbphd.com/brake-power-meter/). I think in the future it would be a cool tool for CX and MTB riders.
How long does it take to recover and feel like a normal human being after a 450ish TSS ride?
Congratulations. Very interesting. You optimized your riding strengths with the correct strategy for this race. It’s nice to see a person backing up his words/instruction/knowledge with results. Great vid.
Just wanted to say that you are one of the most informative cyclist on UA-cam. (If you perhaps coach someone named Joe could you give him a silly task to do? He is now 30x better than me instead of just 10X so I need something to make fun of him for.)
Love your race plate shrine behind you. I'm doing the same thing.
I'm working towards a goal of competing in some of these, the information is terrific!! Very fun videos too lol
Strange, based on the 5700 kj, over the entire 7 hour race, you only used 1374 calories. That does not make any sense. In a zone 2 endurance ride on the road it's easy to use 1,000 calories in a couple of hours.
4 Everests in one week isn't even insane, that's just called hating yourself and wanting to hurt as much as possible 😵
Aren't you afraid all your competitors start using aerobars if you keep hammering the point down? Congrats, great race and the video is a joy to watch!
Don't you think that hiking the steep sections, instead of riding them at crazy watts, would save you some more of your matches, that you could light up later in the race?
Great analysis of your race! And your alter ego is getting funnier with each episode!
How the nutrition requirement differs from a long distance endurance rider to an fast sports style rider ? Also advise how can someone increase their mileage capacity on bike. Thanks.
Awesome recap, I think the aero bars are the go. I did 100 miles on the weekend on a gravel course using an aero position for lots of it on a MTB
Niner website should feature you.
Amazing performance and strategy. Congrats! Is there a shorter option?
Hi Dylan, in your video explaining why zwift workouts aren't very good you emphasized that doing the higher intensity efforts should be done at the start of the workout so that they are of a higher quality, my question is if I used ERG mode on a smart trainer; forcing me to do the given watts numbers, does the order of the efforts matter as the quality will not go down?
You always deliver top quality content....
Yes action cam footage :) I learn so much from you !!! Thank you
Love this race. Rumor has it, 3 different people have died there. Ridding off cliffs.
your aero bars and dropper probably made the difference . Surprising XC riders still for the most part dont want to use droppers . Especially in steep technical descents Those race kings may have been sketchy on the decent at speed . Cornering may have also been a bit washy if dry and loose . I have used the trail king on the front and mountain king on the back . Maybe not as good rolling resistance but probably better grip which can offset rolling resistance especially with allot of climbing and looser and more technical conditions . Congratulations
Congrats and yes please for more race analysis with GoPro and bike setup alternatives such as better tire types or anything that could have been better. Cheers!
I don't know how it turns out in the mountain bike races. But for road races, in my experience, it is very normal that the first part is super fast and then it settles down a bit until the final. But if you missed the split to the first group, you usually will not get back there. Thus, evenly pacing it will not work out very well in this case.
Unfortunately only the winners are remembered. Good job!
RIP Pete🙏 Well Done Dylan.