Sport: Cyclocross; Ultra-Running;
Rank: Cat 3: Cyclocross, Road and MTB Racer
License: USA Cycling
Years Riding: 15
Years Racing: 10
Hometown: Lenoir NC
Series: NCCX, Appalachian Grinder, NC Road Racing
Team: Fiets Mann Racing
Why Race: Love riding my bike, love the competition. Cross is it!
Most Exciting Season: 2016 Lead the NC series for the season
Ended up 5th overall for the season earning a Cat 3 upgrade. Raced Nationals in Asheville finishing 41st.
Hobbies: Outdoors, fitness, Ultra Running
Interview with Jonathan hogan
Today we’re sitting down with the man, the legend, Mr. Jon Hogan. He had a great season last year in The NC Series and finished out in 5th place in Cyclocross Overall. He is an avid runner/ hiker and all-around fitness enthusiast. He is using the Ketogenic Diet to become more efficient on and off of the bike by dropping some weight and increasing muscular power and endurance.
Cyclocross is one of those sports that are kind of on the fringe as far as endurance sports go and not that well known by the casual viewer. Can you explain a little bit about what the sport in tells?
So CX or Cross as we call it is similar to motocross without the moto. Instead we ride a bike similar to a road bike with a little different geometry and a little larger off-road tire. Pre-Season generally begins in September here, but CX is really a fall/winter sport with our regular season kicking off in October and ending late January. So rain, cold and even snow are the primary expectation. My race is 45 minutes, which is basically 45 min in the red zone from the whistle. We complete multiple laps on a loop course generally 1.5-2 miles. The course setup is never the same but always insane as it tends to offer something for everyone. Most courses consist of grass, gravel, mud, sand, logs, rocks, wooded sections, steep climbs, technical sections and let's not forget the Barriers. The thing about CX is that sometimes you have to dismount your whip at speed to run up hills that aren't rideable or to hop over logs and the barriers while also being prepared to remount at speed. CX is most definitely a spectator sport as there is always food, music and beer and the open course allows you to see it all, the mud, blood and epic crashes. Heckling is encouraged!
What are some training strategies you have used in the past to gain an edge on the competition?
As I mentioned before CX requires you to run. I love running ,while many cyclist don't, I run year round spending more time on the trails hopping roots, rocks and short steep climbs. This combined with a thorough strength and power training program with my coach (Rob Goodwin) has allowed me to over power the competition numerous times.
Which resistance training program works best with your skill training? Do you schedule recovery time between the two?
We do it all, the early part of my year we focus on strength and power with heavy weight workouts. As the year progress we start to add in more plyo and conditioning. Usually around July the heavy weights are traded in for a TRX strap and the conditioning and met-con training replace my strength sessions. I usually lift 3 days a week Monday, Wednesday and Friday. Tuesday, Thursdays and Saturdays are a mix of road riding, MTB (handling skills), and running. Sunday is generally my rest day but I've learned to listen better to my body, so I will take a day if I need to.
With your sport being on foot or on bike, do you feel the need to work any mobility work into your routine?
Absolutely, most of my workouts after July are geared more towards mobility and intensity. I usually end each day after with a 15 to 20 minute stretch/yoga session and a foam roller.
You’ve been riding for a long time now; how do you avoid injuries and what are some tips you would give anyone wanting to get started in Cyclocross?
First, I owe a lot to Rob and his programming. If it weren't for the strength sessions I think I would still be just a recreational cyclist. There is nothing at all wrong with that, but if you are going to be competitive my advice would be call a trainer and get to lifting. Your knees, quads, back, core, calves and feet will thank you for it! Secondly a good nutritional diet. Although the races are short you generally race 2 to 3 races a weekend, so it takes a toll on your body. Fueling with garbage (sugars and carbs) is gonna leave you empty. Maintaining a steady diet of lean protein, healthy fat, and greens is important! Last but not least, learn how to crash gracefully because it's gonna happen more than once. If it doesn't your not tying hard enough!
What benefits have you experienced after switching to the Keto diet?
Keto has been a life saver for me. I used to follow the old cycling way of carb loading on pastas and sugars which always left me feeling slow and sick; only having short energy spikes until the inevitable bonk. I never had the gas to close the deal. Keto has allowed me to shed excess fat throughout the season but more importantly I feel strong throughout my races. My heart rate threshold has increased as well as my endurance allowing me to push harder when closing gaps or making attacks throughout the race. With multiple races each week I feel that my recovery time has decreased majorly allowing me to race harder on day 2 and never leaving me exhausted. I just feel leaner, stronger and healthier overall.
Did you notice any drawbacks such as loss in strength or power?
Actually, I feel the complete opposite my strength sessions are better each week as well as my power. I can push heavier weight as needed and the last set or round in generally my best. I'm not one for blowing smoke, but I feel the strongest I ever have. Just trying to get my cycling legs to comeback around!
Is there anything else you would like to tell our audience about either Cyclocross or your self?
If you've never been to a race I encourage you to check one out! Our team hosts a race in October in Lenoir. Come out have a beer some BBQ and enjoy the show! Other than that.......keep the rubber side down!
ACSM Certified Fitness Professional