Video: What Does A Typical Work Day Look Like For An EWS Pro?

Jan 20, 2022
by Pinkbike Originals  


Ever wonder how a professional EWS racer spends their time when they're not racing? Tom Bradshaw follows along with Rae Morrison to see what a "typical" day of work looks like for her.








54 Comments

  • 83 0
 Typical day of an EWS privateer: Work 9 hour/day engineering job to afford hobby, shitpost in PB comments over lunch, cram in a ride or training after work, eat food, repeat.
  • 2 0
 Sounds exactly like a friend of mine xD
  • 16 0
 I have had bad experiences with those tiny bearings on the outboard end of the spindle. I have blown up many of them on both Atlas and early-generation One-ups. OneUp has since changed to a bushing design and it has been bombproof for me. Nice to see RF going to this design as well.
  • 16 0
 Wrong article Wink
  • 9 0
 @BagelMan: Doesn't matter, we hate those pedals so much it still gets upvoted.
  • 13 0
 Loved this. I think Rae is another of those fantastic ambassadors for the sport and I'll have a pint of whatever Tom's drinking!
  • 12 0
 Havent finished watching yet, but that bit at the end of the gym session about the lactic buffer is interesting. Gonna have to look into that.
  • 6 0
 @jojotherider1977 yea super interesting...and can confirm, super painful
  • 1 0
 Anyone have any good links?
  • 1 0
 @Tombrad: I can imagine. I overcooked myself on a trainer workout the other day and the lactic acid buildup was the worst I’ve ever had.
  • 7 0
 @Tombrad: not sure I fully followed, but lactate is usually secreted from the muscle into the blood during anaerobic exercise, and transported to the liver, where it is transformed back into glucose and enters the bloodstream again (under low blood glucose levels). This is also called the Cori cycle. Essentially, this lactate buffering is trying to block lactate from exiting the muscle, increasing intramuscular lactate levels. Is the thought that once oxygen supply to the muscle is restored (or demand is lower than supply) that the intramuscular lactate is used for energy? I guess some could re-enter aerobic respiration, but most will still exit the muscle, I would’ve thought Would love to hear the reasoning.
  • 1 0
 @mitochris: what I took from it was hard effort into that sumo squat replicates a hard spring at start of stage into an athletic stance on bike....I guess doing that on a regular basis in the gym can help you body deal with it on the trail? A good way to replicate that would be hard to do consistently on the trial...
  • 1 0
 @RadBartTaylor: i understood the application to be after a hard climb where you don't get a chance to rest. It helps your body recover quickly so that you can focus on the descent.
  • 3 1
 jojotherider1977 - that is why rough intervals bring great gains to average folks quite fast. Doesn't mater if it's for running or biking. Good bang for the time buck. If you can find a loop with really steep climbs literally forcing you to go all out, your form for regular riding will go up significnatly over a course of just 2 months. Riding a loop is far easier to get motivated to than doing it at the gym.

Most peope's Bodies are good at adapting to this. Overall endurance is much harder to increase significantly (you must do HR pacing on road/trainer for this) but rough intervals/ sprints combined with proper rest in between will also improve your endurance. Doesn't work the other way around.

It may however taper off your lifting gains as all out cardio will increase cortisol thus lmit protein synthesis, so combining Threshold training with lifitng heavy in one gym sesh is not too optimal. Not sure if regular folks should worry about it much though...
  • 2 0
 @jojotherider1977: this is surely the point, yes, but I wonder what the mechanism is. Increased lactate levels will decrease the pH in you muscle and slow down the catabolism of glucose. There was a theory that you train how much your muscle can buffer the acidification and thereby slow down its inhibitory effect. But I am not sure what that could be. As said, once there is sufficient oxygen you can breakdown lactate again, but I am not sure to what extent this happens in muscle. The responsible enzyme mainly functions on equilibrium.
  • 2 1
 @mitochris: I don't know science behind it. But you and me get this for free when riding in terrain typical for surroundings of Stockholm/ Gbg. Quite a unique terrain. Many steep climbs which are of perfect length to get the body to near max, not that long so that you need to pace yourself. Then they are followed by flat or descend where we need to pedal often to keep the speed up to keep the fun up. We do 5-10 of these per ride whether we like it or not. It translates fantastically to riding in big mountains with long climbs but not the other way around.
  • 1 0
 @calmWAKI: fully agree.
  • 1 1
 @mitochris: Jenny Rissveds is privileged!
  • 1 1
 @mitochris: I think being petty about detailed form of cardio or strength and conditioning isn't helping regular folks (possibly isn't make it or break it case for athletes due to their genetics anyways) but what one could take out from it is that the older we get the harder our bodies have it with gaining strength and capacity for all out efforts, particularly with producing power out of our strength and endurance. Impact resistance also gets worse, mianly because of mths circling in the fitness industry. Barbell will hurt you, plyometrics will hurt you, just ride at even pace and do Yoga. Guess what if you don't jump, hop, do explosive push ups (with build up to it) when your body hits the ground during a crash, it will NOT be fine. Those single leg drop jumps they did in the video should not just be screening, it should be a regular element of training. But when corssfitters warm up doing burpees so the first thing they do after entering the gym they land into a push up from 1+ meter, then yeah you will develop injury or at leas chronic irritation and say bad stuff about impact training.
  • 1 0
 @calmWAKI: it’s actually quite an interesting point you make about intervals helping overall endurance, but steady cardio doesnt help high effort work like descending.

Ive done quite a bit of steady cardio running and road riding. Even swimming. I notice that i can get to the top of most climbs without being gassed. But once i point it downhill, i quickly run out of steam. For the past few years i have been telling myself to get some strength training going. Finally working on it this year along with my cardio training. Im not going to be looking for big gains, but itll help with descending and also provide more joint support for my cardio work.
  • 1 0
 @jojotherider1977: Intervals increase your speed of recovery and tolerance to high pulse. Steady state cardio increases size of your fuel tank. Sprints increase your acceleration. Different people react differently to different stimulants and have certain predispositions to certain things. I am good at steep, but I suck at keeping pace on flat or steady climbs. My favorite way of improving my stamina is to do a couple of road rides 50-90km in March/ April, then go all out on intervals in terrain and add sprints around June. As I wrote to mitochris, we get those intervals for free over here. We have a loop that takes 1h involves 5 climbs, 50verts each. Loads of ondulating terrain. All of them are techy and steep as fuk, I have never cleared all of them in one ride. Max pulse on 3 of them. I am demolished after this loop. More than after 1000 verts on fireroad when I get to mountains in Poland. People ofter underestimate how fast their fuel tank gets emptied when they go at 180-190+ BPM and then keep the steam up around 150. At one point you just come to top of the climb and you realize it takes extra time for your breathing to slow down, it gets worse on next one and, Then on next effort you bonk.
  • 11 0
 2:29 that's what the people need right there. More close up shots of jean short lunges please and thank you.
  • 8 0
 "I'll take any opportunity to dress up" - @Tombrad

We won't let you forget this!
  • 5 0
 More of this please..... title should have been a day with Rae .... it would be cool to have a "A Day With -------"series
Toms been enjoying the barley and hops .... I recognize the shape
  • 2 0
 The lactic acid thing was interesting. I need to seek out more info on that. I was getting PTSD when Rae was describing the issue that exercise solved. Great work Tom. Outside of the bad audio in the first gym bit Wink
  • 4 0
 Now look at them yo-yos, that's the way you do it You ride the bicycle on the EWS.
  • 5 1
 "work day" haha love it...
  • 3 1
 @sailor74 haha just your "Typical" everyday work-day....
  • 1 0
 I find intresting to see how hard she trains, but however how big are the gaps between her and the top girls it shows with more perspective how hard it is to be at the front of an EWS, even for women
  • 5 2
 This video is more "Meet Rae Morrison" instead of "typical work day" ...
  • 3 0
 Wow she has amazing range of motion.
  • 5 3
 Beats the stuffing out of what I’m doing, though based on the stats I’ve seen, odds are I’m better paid.
  • 2 0
 Typical day for EWS pro: dress up like a firework and ride trails.
Ok I think I can do it.
  • 2 0
 10:05 nice recovery on the near-awkward turkey
  • 3 0
 @DMal ha nice spot, Rae is a pro
  • 3 0
 she has the reflexes of an F1 driver
  • 2 0
 Good to see Rae and team in the off-season.
  • 1 0
 How did @Tombrad get an MIQ spot, hope you bought a lotto ticket the same day !
  • 1 0
 Thing I noticed the most - both of them had their spd cleats slammed right at the back. Hmmmm
  • 2 0
 very cool video, please do more like it
  • 1 0
 Cool video with some great people thanks Tom. Epic trails and riding = kinda pleased to live in NZ.
  • 1 1
 Am I the only one who seen such a distance from Ray to her husband? Just a flatmate? (5:20) Talking about dog, that´s stoked to see her (8:09)...makes me sad..
  • 2 1
 This a very unusual 'typical day'. Guess I need more costumes in my life.
  • 1 0
 Enjoyed that. Thanks for the content
  • 1 0
 Video unavailable?
  • 1 0
 @ampb100 you're faster than the Tube, love it!
  • 1 0
 @Tombrad: oof yeah i get bored at work.
  • 1 0
 Great show Tombo
  • 1 0
 Good fun!
  • 1 0
 not long enough
  • 1 2
 Dang, been getting my training all wrong. I train way harder than that and have a full time job.
  • 2 0
 Lack of talent?
  • 1 0
 cool vid....mint tracks
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