Hey Tinker,
I have wanted to drop you a line for some time now. I am a 38 year old Physical Education teacher from Colorado. I have been racing mountain and cyclocross bikes off and on for the last 16 years. I am a big fan and appreciate your down to earth approach to fame and, I hope for you, fortune. You’re a wonderful role model for kids and big kids alike. Anyway, on to my issue. I have only ever raced a hard tail, a Merlin for the last 8 years and after about 7 or 8 hours in the saddle my lower back is killing me beyond belief. It has never caused me to dnf but I believe it slows me down considerably. I don't have any ideas what to do other to perhaps see a physical therapist. I have gone to a slightly higher stem and I mated that to a riser bar. It feels better but not totally. I will be purchasing a full suspension this year. Also, for 100 mile races I just can't seem to find a good eating/nutrition strategy, any ideas? I appreciate any words of wisdom.
Thank you so much,

Ray Vigil

P.S.
On the DL, I work part time at a bike shop that sells Cannondales and I have decided to move into a full suspension bike. I'm looking at a Scalpel 3000 and now excitedly at the Rush 3000. Can you give a brother some advice?

Ray,

Thankfully I’ve never had back troubles. I know someone who has, though. He’s an amateur racer about my age and for years rode and raced a Cannondale hardtail. Just like you in a long race he suffered through the last miles with lower back pain. He tried many things to strengthen his low back and his core muscles (hip-flexors, glutes, abdominals) with some success. That all helped but it still didn’t go away. One thing he noticed was that the pain only happened on mountain bike rides and races and not on his road bike---so it had to be the mountain bike bumps and rattling. Last year he switched from a hard-tail to a Scalpel and guess what? No more back pain!

Tinker

Hello Mr. Juarez.

I appreciate the opportunity to ask you questions. I’m 43 years old and started with mtb 5 years ago. My bicycling had then been parked for 22 years. Even if I have limited experience with endurance sports I love to bicycle in the forest. I also participate in XC races. So far no marathons because they are not technical in Norway, just long. In 2004 I bought a fantastic bike, Cannondale Scalpel Team Replica with the ELO lefty. After using this bike for 2 seasons I have the following questions I would like your opinion on: (yes I know this kind of equipment is far over my skills, but it gives me a good feeling).

Should I sell my 2004 Scalpel and buy the latest Scalpel Team replica version with “automatic” suspension?
Should I sell my 2004 Scalpel and buy the latest Cannondale Rush Team replica?
Should I buy the latest Cannondale Rush Team replica and also keep my old Scalpel and change dependent on the conditions?
Keep my Scalpel 2004 Team Replica for another season and see what Cannondale are doing with the Scalpel and the Rush for 2007?
Best regards Tom Pettersen

Tom,
I like option #3, keep your Scalpel and get a Rush. I love my Rush, that’s what I rode to win the 24 Hours in the Old Pueblo last month. But I also love my Scalpel. They’re both so different. The Scalpel is quick handling with a real snappy and light feel. The Rush is a little slower handling and more stable, which is good when you’re tired and your reflexes aren’t quite up to snuff. And the Rush’s extra travel is definitely good on rough courses like Moab. The ideal set-up for me when I do a 24-hour race is to have both so I can switch depending on how I feel. If you can afford to have two bikes, go for it. Like I said, they’re very different from each other and you’ll find that depending on the day’s ride, one is gonna be a clear choice over the other.
 

Hi Tinker
I have been mountain bike racing for years, but in the past two years just started longer endurance events. I kinda have worked out most of the details that work for me, food, drink, rest, seat, bike, tires, gears, lights (OK I can't afford the ones I want, lol), but my last challenge is my shoes Any recommendations in that respect? Thanks!!

Andy, Toronto CANADA

Andy,
That’s a tough one to answer. I like a stiff sole so that I’m not losing power to the shoe flexing, and I’m real particular about the fit. I just switched to Diadora shoes after ten years wearing another brand. During that time I had offers to wear other brands and every time I passed on the money to stay with what I liked…that’s how important it is to me. So you gotta know that it took a very, very high quality shoe to get me to switch. With shoes, comfort and fit is the biggest thing. For me next is how well they’re made and how good their attachment system is. I’m not a big fan of shoes that use just Velcro straps. Velcro doesn’t work well when things get wet and muddy, so I like a shoe with some sort of ratchet system so I can tighten ‘em just right and also be able to adjust them on the bike. On a long ride sometimes it’s nice to be able to loosen your shoes for awhile on the flats, but then be able to tighten up again for max power on the climbs.

It all comes down to personal preference, ‘cause a shoe that I like you might hate. If Diadora fit you and are comortable for you, great! My advice, don’t scrimp on shoes. Try a few, find what you like and then invest in the best that you can afford.
Tinker
 

Cosby:
Dear Mr. Juarez, I'm an expert level female cross-country racer. In April I crashed in a race and broke my ankle. This injury has had a big impact mentally. I love racing and want to continue. Will you advise about how to deal with mental fears/hesitation from injury in getting back on the race course?

TINKER: Mr. Juarez? The last person who called me that was wearing a badge and was holding my drivers license! Call me Tinker, please. Seriously though, overcoming fear can be tough. No one wants to get hurt again, and it’s easy to focus on how much worse a crash could have been. I’ve been lucky enough to have had very few injuries. When I cracked my hip at a race in Germany a couple of years ago that was my first visit to a doctor in years.

But I have been shaken up a few times. Right now I have a black eye and a sore knee from a crash last week in Utah. In every sport you’re going to have injuries. You have to put things behind you. What you really have to do is figure out how it happened and work on correcting it. Maybe you need more practice in a particular skill or in going over a particular obstacle. To learn better technique, watch race videos. Seeing how pros position their bodies to control their bikes on different parts of a course will teach you a lot. Your friends can be helpful too. Ride with people beyond your level to improve your skills. Ask them how they handle certain corners or drops or whatever it is that’s being a challenge for you.

If it was one of those crashes where you don’t know why you fell, that’s tough. All you can do then is be more focused and concentrate more. If riding in the same place as your crash spooks you, maybe try a different area to ride. But even then you’ll eventually want to face that trail again.

Sometimes only time will help. Back in the mid-80’s when I first started racing mountain bikes I was doing some road racing too. In Southern California that means mostly criteriums, which can be very, very hairy! I’d done a few and was having fun with it until this one race where going into the last lap, someone came across my wheel and I hit the ground going at least 30! I tumbled forever, and got the worst road rash I’ve ever had. I was lucky that I didn’t get hurt worse, by the time I stopped tumbling my helmet was on the side of my face. I realized right then that that kind of racing wasn’t for me. I just felt too nervous being in a big group like that. Years later when my team wanted me to do the Redlands Classic, I wasn’t real happy about having to do the road. But I thought a lot about it, realized that I wasn’t going to be mixing in with a bunch of amateurs, the best racers in America do Redlands. So I got over it. I was able to get into it. Time and analyzing why you crashed, that’s the key. Hopefully in your case it won’t take years.
 

Siobhan Saunders: Hi Tinker, It was on honor to be passed by you at the 12 hours of Humboldt. Your friendliness and encouragement as you passed me was appreciated. I am currently training for Leadville and have been putting hours and hours in on my mountain bike, and cross training with running and swimming so I don't get bored doing one thing, and weight lifting to increase my strength. Now I have read that you generally just ride your mountain bike once a week for about 4 hours. How many days a week do you ride your road bike and for approximately how long generally? Do you mostly ride hills on your road bike, or do you spin on flats also? Also, do you use a heart rate monitor during a race? If yes are you staying in your aerobic zone throughout the race?

TINKER: There are two reasons I mostly train on the road. First, after thirty-something years of racing, my training is more about building strength and endurance, I don’t really need to work on my skills. I should know how to ride by now. Even if there’s a break in my schedule and I don’t do a mountain bike race for a while, doing 24 hour and 12 hour races gives me plenty of time on the bike to get sharp again. Second, riding the road doesn’t beat you up like mountain biking can, you can concentrate on getting in miles without the extra fatigue from the bumps and ruts. My road rides depend on what I’m doing, if I’ve just gotten back from a race and if I’m traveling to another one that week. Like the Monday after a race I’ll go easy on the flats to recover. One or two days I’ll either go hard and fast on the flats, or I’ll go hit some hills, maybe do some of the harder ones twice. In a rare week where I’m just training and not racing, I’ll ride at least five days and usually six. A few years ago I did a lot of intense heart-rate monitor training. I learned a lot then but don’t feel like a I need to see the numbers. I learned to go more by how I feel.

Heather Mosley: Got a weird question. Dreadlocks, are they uncomfortable to ride with? Hot? I was thinking I would re-dread. I had them when I was 18 or so, but was not biking then.

TINKER: Oh yeah, they’re hot, especially on your neck and back. They do not let any air flow, kind of like wearing a helmet without vents. But I like them. They’ve taken a long time to grow. If ever I cut them they would take forever to grow back. They’re not for everybody.

Bryan Reed: Could you set the story straight? As all great athletes have unusual stories about training techniques, here's one I have heard about you. You train or in the past had trained with a backpack filled with rocks. Truth or urban legend?
TINKER: Of course not! Although I normally carry a backpack, and I do carry more than I probably need. No rocks though. Depending on the time of year and where I’m going, I might carry a bunch of extra tubes, plenty of tools, a hunk of chain in case I break one, extra music, extra batteries, lots of food, if the weather is iffy I’ll have tights, a jacket, arm-warmers, I always take my phone. I think my pack always weighs at least five pounds or more, sometimes maybe eight or nine pounds. I’ve always done this. Carrying all that extra weight makes me work harder so that come race day, I feel light and strong.

Matt Hart: Tinker I love the website. I’m a huge fan and an athlete trying to get into endurance riding. I’m curious what saddle you ride? I am road riding quite a bit these days but I enjoy being on my mtn bike more often. How much trail riding do you do in typical week of training? Also, since I need to do some extended long rides, both road and trail… how do you decide –which is more important getting the comfy miles in on the road bike or to get on a mtn bike and loop a local trail as often as I can?
TINKER: I’m real particular about saddles. I like the Fizix Dolomite. It’s not the lightest, but it’s what I like. For training I mostly ride my road bike. I ride my mountain bike maybe once a week for four hours--it’s not like I have to work on my off-road skills. I think I’ve got that down at this point. What I need are those base miles. Road training is more consistent and you can recover quicker since you’re not getting beat up from the bumps. It’s easier for me to get on my road bike and ride from home without having to load up and drive somewhere.

Harvey Santana: Buenos dias Tinker! My question has to do with leg strength and endurance.  Besides riding your bike what kinds of exercises should I be focused on in the gym?
TINKER: I don’t do much gym work. When I do I do step-ups. That’s when you put a dumbbell in each hand and step up and down like on stairs. Step-up, step down. It’s real good at building the muscles you need for climbing. Experiment to get the right amount or weight, start with 10, 20 maybe 30 pounds. You don’t want to use a lot of weight---it’s better to do a lot of reps.
    I also do leg curls on the machines. I do both kinds, seated where you curl under, and standing where you curl up behind you. They both work the back of your thigh in that muscle you use to pull up in the pedal stroke. Other than riding and leg curls, that muscle is hard to work on. Other muscle groups that are good to work on are the biceps and triceps. Riding a lot will give them the endurance you need, but weight work will give you the power you need for those times when you want to stand and use your whole body to get out a little more oomph for pushing big gears. Curls are good for biceps, do them slow and bring the weight all the way down and up. And do reverse curls for triceps.

Todd Peterson: Hi Tinker, What a great website have! I'll look forward to seeing more updates. I do have one big question I hate to ask this but I would like know if you are going to make any big changes before the 24Hours of Adrenaline World Solo Championship? I know second place is nice but the World Championship is the one you what. I hope I will see you at the World’s!!!
TINKER: No big change in how I race it. The biggest changes will be in my race schedule leading up to it. I won’t be doing as many 24 hour races this year, so I’ll be fresher physically. And I’m doing some new events, this year, like the Race across Oregon road race. A win or good result there would be such a big boost mentally. I’m feeling real good, really fresh and really positive right now and have a different way of thinking about this season. That’s mostly ‘cause we had a super-rainy winter and the weather really changed my training. So, I’m not as tired going in and hopefully that will let me keep my energy level up at the end of the season and let me be able to have my speed and motivation last until later in the season when it counts. I really feel like I have put in too much the last couple of years, making it tough to focus in the summertime. My former trainer, Dr. Arnie Baker always said “Get two long winter seasons in and it will pay off on the third season by being stronger going into the year.” I fully understand his theory now.

Ken Howard, Redding, CA: Tinker, What does your race bike weigh?
TINKER: It’s right around 22 pounds. Plenty light. I don’t stress out about tracking down all the little items that would break it in under 22. Christophe Sauser’s bike is like 21 pounds, but he has every little thing titanium. He’s pretty much a light freak. He knows what everything on his bike weighs. Even down to the springs in the pedals. Still, 22 pounds is pretty respectable, and I don’t have to worry about any silly-light things breaking on me.

Eduardo Pérez, Vigo, Spain - I've followed your career since 1990; I think you are one of the greatest mountain bikers in the history of our sport. Currently, I race cross-country events in Spain and this season I'm planning on racing marathon events, I wonder if you can help me: I own two bikes, a steel hardtail and a full suspension bike. The first one weighs 22 pounds, has a fork with 2.5 inches of travel; the 2 nd one has four inches of travel, front and rear, both bikes have similar components and geometry. Which is the best for racing long-distance events (I mean five to eight hour races)? Thanks for your new web page. I wish you have a successful 2005 season.
TINKER - I always loved my Cannondale hard-tails. I won a lot a lot of races on them. But my Scalpel weighs hardly at all more, and is just a huge advantage on rough courses, without giving up anything on the smooth parts. The lock-out on the fork and shock—that’s the secret for getting the most out of having all that plush travel. You didn’t say what your dual-suspension bike weighs. So in your case your hardtail might be faster. For me, I love my dual-suspension Scalpel and don’t really ever think about riding a hard-tail.

Brian, via e-mail - What is a good breakfast to eat before a cross-country race?
TINKER - A big machaca burrito with jalapenos and onions! No, I usually go with pancakes and eggs. They’re filling, they stick with you, and they’re not spicy. Sometimes I’ll go with a big bowl of oatmeal. Some riders like pasta, but I don’t care for it for breakfast – for me it’s more for lunch or dinner. Experiment and don’t try anything new on race day.

Steve Perkins - Hey Tinker! Great new website you have! I'll look forward to seeing more updates. I’m wondering how you mix intensity vs. distance for your training. Traditionally a mountain bikers put a lot plenty intensity with one or two long endurance rides. How much do you vary from this (if any)? How long are your "long" rides?
TINKER - My normal long ride are 4 to 5 hours, maybe an 80-mile day. Once in a while I’ll toss in a real big one, at least an eight hour ride. Right now (late January) it’s base-mile time. So I keep the intensity and speed down, but the mileage up. A ride I’m doing this week starts at 29 Palms, goes to Indio, then Palm Springs, up to Idyllwild and then back to Yucca Valley. I have a lot of loops like that.

Kyle Roberts, Bloomfield IN, -- What do you think about in the middle of the night?
TINKER - Sleeping! But I can’t! No, I try to keep it exciting. Maybe hook up with a group of riders. Or maybe hook up with one guy who maybe wants to talk and keep each other motivated. That might be a touch slower, but it can keep you occupied and keep you from spacing out and ending on the ground. Sometimes as I’m heading out from the pits at night I’ll watch to see if someone else is heading out too, I’ll try to hook up with them for the next lap. Help each other if there’s a problem.

Glenn , Moab , UT - How does 24-hour race speed compare to NORBA cross county speed?
TINKER - There’s a big difference. We still go plenty fast in 24’s. But there’s really only one way to win a NORBA or World Cup Cross County—go 102% for 2 or 3 hours! Not much thinking there…get your heart rate up and keep it up. A 24 is tougher mentally. Making it to the end and surviving is tough enough, never mind trying to win. You don’t sleep, you have to keep on top of everything the whole time: Are far ahead or behind am I? How’re the other guys doing? How are my bikes doing? This bike or that? Eating, drinking, clothes, lights, on and on. There’s so much more involved.

Brian Jones, Snoqualmie WA - Just wanted to say hello. I have enjoyed your exploits over the years and continue to do so. Keep it up, like I said in the subject line - you ROCK! Glad you got a presence in cyberspace. Here's looking forward to another great season. I hope that you do La Ruta and take it.
TINKER - Thanks Brian. La Ruta is one of my main goals for the year. Let’s hope that with all that goes on through the year I can be healthy and keep my fitness for it…and have the bit of good luck that it takes. This year I’ll get there 4 or 5 earlier to get acclimated to the weather, let’s see how it goes.

Jon Looman - Do you ever plan to come back to Michigan to do the "Iceman Cometh" race in the beginning of November. We would love to see you come back and stomp some of the local pros.
TINKER – I’ve had some good races there. But it’s not really my style of racing. That race usually ends up being like a road race with a group working together. And it’s cold! I’m a California boy! I like it warm.

Scott Campbell - In past years you've raced (and done really well) at the 24 Hours in the Old Pueblo race in Tucson. Why did you opt for the Florida 12 hour race this year? We've been coming down from Iowa to this race the past few years and love it. We'll miss seeing you pass us over and over again.
TINKER - Racing as long as I have, you have to mix it up a bit and move on to a new location. Maybe skip a year and then come back so I can have more energy and more focus. Meet new fans instead of the same ones. And it’s motivating to come back to challenge whoever won when I wasn’t there.

Brian, via e-mail -- I'm a 3rd year expert racer who since moving up to the expert class have been plagued with leg cramps. I get the cramps religiously between 1:45-2hr into the race or about 20-22 miles into the race, whatever comes first. Once they come I'm in for a miserable day the best I can do is granny gear it and just finish the race which sucks. Is this a nutritional or a training problem? Here is a list of things I have tried, 1.I drink plenty of water (year round) 2.I have loaded up on sodium (Gu2O sports drinks) 3.I have loaded up on electrolytes (Endurolytes-Hammer gel) All having the same results. If you could give me an idea I would really appreciate it, thanks for your time.
TINKER - You’re doing well with the supplements, so we got to wonder what you’re missing. The first thing, are your training rides at least as long as your races? If not then you need to up your mileage. I always feel that it’s best to keep some endurance in reserve – have something left at the end. If that’s not it, maybe it’s just the extra effort and stress of race day. Again, longer training rides will help you to have that extra endurance. Next, your problem might be from your bike position. Is your seat to high or too low? Too far forward or too far back? Get an experienced fit expert to check out your position and have him check your cleat position too. Lastly, maybe you just need a more comfortable seat with a little more cushion. Comfort is always key. Don’t get all obsessed about saving weight at the cost of comfort.

Ask Tinker- dtinkerj@aol.com