Cat4 speed?

Mettan

Gav888 wrote:

Mettan wrote:

JoeyHalloran wrote:

Do you think a solo effort of 20-23 is a relatively good test?

Yes, very much so - you might find that in a flat 40-50 mile race (like a quiet industrial estate), the pace never drops below 17-18 mph - in that kind of scenario, its very easy to get dropped - problem then comes when you're riding alone into a headwind and you find yourself dropping further and further back, despairingly watching the pack drift off into the distance - not a nice feeling. Definately try a race out though - it'll instantly give you a very good idea of the kind of consistent pace required to stay in the bunch - even after one race you'll learn plenty and be better prepared for the next one.

That is good to know.... thanks for that.

So, 50 miles at 20-23 mph completed in around 2.5 hrs, does that sound about right for training solo for a 50 mile race?

If so, I can already ride for 2.5 hours, but im completing 33 miles at present, so a long way to go, but at least I know I can ride the time, but I just need to work on speed now

If you can do a 20 mph avg over a flat 40-50 miler you'll probably be fit enough to stay in the bunch (till the end) in a Cat 3/4 or Cat 2/3/4 race - to put it into perspective, if you're currently doing (max effort) 17/18 mph avg's over 50, that fitness level won't be enough to enable you to stay in the bunch for long (you might last a few laps) - I used to think it would be, but have since learnt the hard way. The first race is a great learning experience though - you find out very quickly what the speed/fitness demands are (to stay in the bunch) - all bodes well for your second race - good luck with it.

joeyhalloran

I recently did 50 miles at an average of 17.1 MPH but that was hilly and the day after a club ride of 65 miles-ish so i guess an average of 20-23 of the flats doesn't sound to out of the question if i put the hammer down (which i guess i will be doing in racing :P). i know i can go the distance, and have 6-7 weeks to work on SPEEED!

barrybaines

Right I had been keeping quiet happily reading this thread as today was my first race, now I shall say that my main ride is a fixie so I can't really make any real comparisons to usual average speeds (and I like playing on hills) But I can say do not worry about what your ave. is the effect of a group is brilliant! Would be nice for more people to have taken a turn at the front but overall a great race was had by myself.
And for your veiwing pleasure here is my Garmin data from the day........... http://connect.garmin.com/activity/2541844
And for info I am a 27 Year old around 75-80Kgs reasonably new to the whole road bike thing, so if I can do it and finish in the group so can you!
You may note the autolap function on the garmin went a bit mad? I think I had set it up wrong or hit a button by mistake somwere along the ride.

Get out there and give it a go. I had a great day out and look forward to my next crack at it

cjcp

Would be nice for more people to have taken a turn at the front but overall a great race was had by myself.

This was the case in the few Cat 4 races that I've done on the Hillingdon circuit. There was no organisation at the front of the peleton, the general idea being to stay out of trouble and save your energy for the increase in pace over the last couple of laps to give yourself as good a chance as possible fo getting the points you need to move up to 3rd Cat and ride the wider range of courses available.

Get out there and give it a go. I had a great day out and look forward to my next crack at it

Exactly! I had great fun. Not raced for over a year, but still hoping to do one or two this year.

joeyhalloran

Ok, so my first race is on the 5th of May so i have about5-6 weeks of training. I have exams teh week before so that will make a good tapering week but what should i be doing the rest of the time? I provisionally thought of doing
2 sets of intervals working on many short intervals, say 10-15 intervals of 30secs-2 mins,

a chain gang,

2 longer endurance rides with groups (one will be quite fast, the other slower),

and some circuit training (slightly easier day).

This gives me one day off a week. However, clearly if i am putting in thehours and doing 6 session a week i want to make sure i am doing the right stuff, any ideas?

cjcp

See the above suggestion about trying to ride at 20-23mph on your own for sustained periods of time.

When you're riding at that speed, then try those bursts you mention to try to replicate an attempt to chase down a break, or even if you want to make one yourself.

Full on sprint reps are also a good idea.

Get comfortable riding in a group at speed.

Get to the race circuit in plenty of time to do a couple of practice laps, so you know the course.

And, finally, don't forget to practice zipping up your jersey as you approach the finish line and then putting your arms aloft. This is the most important part of any training session .

Good luck in the exams.

Bronzie

cjcp wrote:

Full on sprint reps are also a good idea.

I'd say these should be the "icing on the cake" - ie no good practicing sprints if you are going to get blown out of the back early on.

Concentrate on improving your threshold power (long intervals like 2x20's are great for this) and shorter more intense efforts that you are proposing. Add some sprint training in during the last couple of weeks if possible.

dennisn

phil s wrote:

It will be harder for you if the bunch speeds up through corners,

I would question your use of the word "if". There is no "if" at the corners, only "when".
And then it's not so much a speeding up thing. More like the front riders cruise right on through because they have no one in front to impede them. Mid or back of the group
must, almost always, either back off the pace a bit or even apply the brakes slightly to
make a safe transit of said corner. Then they must pick up that lost speed again in order to maintain contact with the group. Ya got to be a pretty good sprinter to sit back and
be able to slow slightly and pick it up again at each corner. It is a lot of work.

Dennis Noward

Homer J

Kléber wrote:

Road racing isn't about average speed, it's not about holding 25mph for an hour, it's about being able to do 30mph for 30 seconds, 28mph for 2 minutes and then having the ability to recover at 18mph until the next time it gets lively.

If it's your first race, find an experienced club mate and track them in the race and remember, if you haven't done it before, riding in a bunch saves a lot of energy, it's much easier.

Unless you are into TT this is the best advise you'll get.