Training help

mr-ed

I've recently got into doing some racing, which I've never done before. At the moment I'm riding between 50miles, minimum, to 75+ a week which given the weather I don't thinks too bad. Thats made up of 2 club rides plus a longer ride of my own at some point when the weathers good. The first race i plan to do is in 4 weeks, and its only 30 miles long. I think at least one night a week I'm going to be doing some interval training. What sort of riding should I do between now and then, do I have enough time to do specific training or carry on as I am? My goal is just not be left behind!

I'm 19, 5'10 and weight 10.5 (67kgs?), I have a HRM if that helps!

Cheers.

Bronzie

mr-ed wrote:

I think at least one night a week I'm going to be doing some interval training.

If you've already built up a decent aerobic base, I'd suggest fitting in as much interval work as possible before your first race. For road racing, you need to do some repeated short high intensity efforts to replicate the constant changes in pace that happen in a race.

I'd suggest 2 or 3 interval sessions a week in the remaining 4 weeks - something like 10 reps of 3 mins with 2 mins recovery between - ride them at a level where the 10th one nearly finishes you off! Maybe still do a long ride at the weekend to keep the endurance work going, but in reality, a 30-mile race is going to take about 1h20m so you won't need too much endurance.

I normally find it takes my body 6-8 weeks to adapt to new training intensity, but then again you're half my age so I would expect you to see results a bit faster.

Good luck with your race and keep us posted how it goes.

Mike Willcox

I think you need to get some more training under your belt before your first race if as you say it's only 4 weeks away. It's going to be a culture shock otherwise.

Bronzie

Mike Willcox wrote:

It's going to be a culture shock otherwise.

As the OP doesn't say what level the race is, I'd say that's not necessarily the case. If it's 4th cats only, he may well be able to hang in there. If it's a 2/3/4 then it's going to be an eye / lung opener for sure!

Your first bunch race is always going to be a culture shock to some extent - riding flat out in close proximity to others is always a bit hairy, especially if you are struggling with the pace. At least having ridden the event, you will have a better idea of how your fitness compares to others at this stage of the season. You can then re-assess how your training to date has worked / not worked and adjust accordingly.

Mike Willcox

If it was my first race I would want to have a lot more training under my belt.

nolf

Hey-
Solo intervals would be a good idea- get a clock with an interval timer or a watch with a second hand and do some 2 minute intervals. Hard for 2 minutes, rest for 1 minute, hard again and repeat that 5 times.

Then have a 10 minute recovery, take on some water etc, and do it again, 2 mins on 1 min off, 5 times. Now that isn't proper intervals but unless you have some practice of doing shorter intervals you won't be up to full on 2x20 minutes yet. Also this will get you used to the constant re-acceleration in races, as you go around corners/ someone makes a break, etc. Do this twice a week plus the normal club runs.

That should really help and see if there are any reliability rides in your area before your first race, reliability rides are very fast rides of a set distance, but not a race so you tend to just have fast bunches. might give your speed training a kick start.

Theres 1 up in York next Sat/Sunday, wherabouts are you?

Bronzie

I agree that Mr Ed's current training sounds a bit light, but I think that not riding the event is counter-productive.

If he rides and gets spat out the back after 10 mins, then at least he'll know what level he needs to aim at - as long as he doesn't get despondent and vow to never race again, no harm is done. If he manages to hang in to the end then his ego will receive a boost!

mr-ed

Cheers for the replies, I assumed increased intervals would be the best way to go.

oldwelshman

Agree with Mike on this one If training is 75 miles a week club run pace then it will be a culture shock
Need to ride at higer intensities to prepare for a race and 75 miles in a week is not going to be enough IMO.

yogi

Ed, I would say that your Tuesday and Thursday night sessions are more like intervals - these are not your usual club ride. If you add further intervals you may find the workload too heavy.

I would also take a guess that if the intensity is right you could probably get away with not doing very long rides - better to concentrate on intensity and recovery.
Having said this you are still relatively green and don't have the benefit of a lot of years worth of miles in your legs.

Good on you for having a go, I would think that you'll be capable of riding round in the pack. Work on that cornering at speed. Have a word with Toze and Jonny they'll put you on track - might even put you in the team.