So the week up to a race.
freehub
Posts: 4,257
How do you train?
I've got a race on Tuesday, it's a TLi one, doing a rather long ride on Sunday, then next Sunday I'm doing a race in York, so after the TLi race, which is literally on my doorstep, I'll have Wednesday, Thursday and Friday to train.
Would it be best to have 1 or 2 days rest before a race?, should I be resting on Wednesday and doing maybe an interval session on Thursday?
Thanks.
I've got a race on Tuesday, it's a TLi one, doing a rather long ride on Sunday, then next Sunday I'm doing a race in York, so after the TLi race, which is literally on my doorstep, I'll have Wednesday, Thursday and Friday to train.
Would it be best to have 1 or 2 days rest before a race?, should I be resting on Wednesday and doing maybe an interval session on Thursday?
Thanks.
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freehub wrote:How do you train?
I've got a race on Tuesday, it's a TLi one, doing a rather long ride on Sunday, then next Sunday I'm doing a race in York, so after the TLi race, which is literally on my doorstep, I'll have Wednesday, Thursday and Friday to train.
Would it be best to have 1 or 2 days rest before a race?, should I be resting on Wednesday and doing maybe an interval session on Thursday?
Thanks.
Dont see the intervals doing much harm on a Thursday, personally I would do them, then fook all Friday, then a steady ride with some hard sprints thrown in on Saturday.
Sunday, blowin out of yer arse around the streets of York
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I'd be doing a steady recovery ride Wednesday, Thursday some intervals, Friday a medium paced ride with a few sprints thrown in-1 minute and 30 secs.Steady shortish ride on Saturday0
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What sort of intervals would be good training to improve sprinting? Like out of corners on crits and when a break happens and I want to get onto that break?
Would you say this is good training for that; doing 30mins warming up at say 18ish mph, then for the rest of the ride, keeping a decent pace, say 20mph, and sort of adding intervals of 30 seconds every 4mins where I do a proper sprint to a high speed and try and hold that speed?0 -
Do a warm up at whatever speed is comfortable-then say 2 mins flat out,2 mins rest,1.45flat,1.45 rest,all the way down to 15 secs. Then do it again(downward spiral off sufferfest) Its the quick recovery you are looking for after high intensity effort. Then a steady warm down.0
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30 seconds full-on followed by 3 mins recovery times 4 reps, then 15 seconds full-on, 3 mins recovery x 4.0
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WHat TLI race are you doing on Tuesday?0
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Pokerface wrote:30 seconds full-on followed by 3 mins recovery times 4 reps, then 15 seconds full-on, 3 mins recovery x 4.
Thats a long recovery time Pokerface.0 -
A few weeks ago I did a 90 miler on the Wednesday, this is an annual charity ride but usually ends up with a balls out smack down. Ride time was 3h40...
Thursday was race night, I thought I'd be goosed but had the legs to get across to a 5 man break & work in it. We pulled a 1m30 gap on the bunch but when it came to turning on the gas for the sprint there was nothing there, nowt, zero. Top end was blitzed.
So I personally can go hard upto a race but I wouldn't even consider contesting the last 250. I seemed to be churning out a big gear with ease.
Usual week for me tho is;
Sat....chaingang( totally balls out, unlike anything else, usually a couple of pro's along too)
Sun...easy peasy, 2hrs max.
Mon...commute to work,1hr maybe a loop home to double mileage.
Tues...chaingang( like Sat, but longer route, less chaotic, local pro's in attendance)
Wed...nowt or MTB time trial.
Thurs...Race(TLI jobbie)
Fri...commute, 1hr
Wills about half my age so he'll recover well. There are a couple of lads who train with the same group as me. Going like trains, ride hard everywhere & don't seem to suffer a jot for it. Infact one of 'em is only 60 points away from his Elite license in his 1st year as a senior! They reckon they're doing 300/400 miles a week...0 -
You did 90 miles averaging almost 25mph????
I'm doing a race called TLi Bishopwood, it's a part of the salvaged Chevin Cycles series they're doing round here.
I don't know if I'll be recovered probably will, I did this today:
http://connect.garmin.com/activity/40913163
I have never felt wind like it, I'm happy with 12mpg average for some parts considering how mad the wind was.0 -
SheffSimon wrote:Pokerface wrote:30 seconds full-on followed by 3 mins recovery times 4 reps, then 15 seconds full-on, 3 mins recovery x 4.
Thats a long recovery time Pokerface.
I suppose it depends on what you are training. These are intervals from my coach - I don't question it. (And while 3 mins seems like a lot of time, by the end you DO feel it).
I suspect it is not designed for recovery - but rather training to work on change of pace in a race. Also - this is something that can be done the day before a race - if you were to do something with less recovery time between intervals, you would risk burning yourself out.
A more intense sprint session (such as the one where recovery time goes down as the interval time goes down shown above) would be more suitable a few days before a race. Or a week before, etc. Not the day before.0 -
SheffSimon wrote:Pokerface wrote:30 seconds full-on followed by 3 mins recovery times 4 reps, then 15 seconds full-on, 3 mins recovery x 4.
Thats a long recovery time Pokerface.
I'm not sure I could complete the workout, I'd want to lengthen the recoveries, or reduce the "full-on" to somewhat less than full on for the 30seconds one. 30 seconds full on I need at least 5 minutes to even begin to contemplate it.
If you're wanting a completely different workout targetting repeatability of workouts and getting some VO2max in there, then yes a much lower recovery would be warranted, but it's a completely different workout.Jibbering Sports Stuff: http://jibbering.com/sports/0 -
jibberjim wrote:SheffSimon wrote:Pokerface wrote:30 seconds full-on followed by 3 mins recovery times 4 reps, then 15 seconds full-on, 3 mins recovery x 4.
Thats a long recovery time Pokerface.
I'm not sure I could complete the workout,
Yes, you could. 8)0 -
Pokerface wrote:jibberjim wrote:SheffSimon wrote:Pokerface wrote:30 seconds full-on followed by 3 mins recovery times 4 reps, then 15 seconds full-on, 3 mins recovery x 4.
Thats a long recovery time Pokerface.
I'm not sure I could complete the workout,
Yes, you could. 8)
Only by not making the on portions genuinely full on
Jibbering Sports Stuff: http://jibbering.com/sports/0 -
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amaferanga wrote:
BS isn't my style to be honest. The ride was Doncaster to Humber Bridge n back. Out via Howden to Wressle, back via Brigg, Scunthorpe, Belton to Doncaster. 2 groups leave. One @ 5 pm the other (fast) group go at 5.30. We had a stop at Humber Bridge for photos etc then on our way. Back in Doncaster for before well before 10.
This a group of 20+ handy lads (pro's, elites, & plenty other hangers on)all giving it some welly. You could go hard because it was 15/20 mins between turns on the front.
So (with the greatest respect) less off the BS comments & the +1's.0 -
andy162 wrote:amaferanga wrote:
BS isn't my style to be honest. The ride was Doncaster to Humber Bridge n back. Out via Howden to Wressle, back via Brigg, Scunthorpe, Belton to Doncaster. 2 groups leave. One @ 5 pm the other (fast) group go at 5.30. We had a stop at Humber Bridge for photos etc then on our way. Back in Doncaster for before well before 10.
This a group of 20+ handy lads (pro's, elites, & plenty other hangers on)all giving it some welly. You could go hard because it was 15/20 mins between turns on the front.
So (with the greatest respect) less off the BS comments & the +1's.
:roll:
OK - you did a 'charity ride' at the same speed the pro peleton does a Tour stage. And still had time to stop for photos.
Are you an Elite rider yourself?0 -
I should add that I'm just jealous as you seem to be able to complete a near-century faster than I can ride my club 10 TT. On a TT bike with disc wheel. In a skinsuit. With an aero helmet.
You get the idea.0 -
You're both right.jibberjim wrote:Pokerface wrote:jibberjim wrote:SheffSimon wrote:Pokerface wrote:30 seconds full-on followed by 3 mins recovery times 4 reps, then 15 seconds full-on, 3 mins recovery x 4.
Thats a long recovery time Pokerface.
I'm not sure I could complete the workout,
Yes, you could. 8)
Only by not making the on portions genuinely full on
The effort level might be full on but the power attained on subsequent intervals would be somewhat compromised with inadequate recovery. Which you do depends on what you're trying to achieve.0 -
Pokerface wrote:andy162 wrote:amaferanga wrote:
BS isn't my style to be honest. The ride was Doncaster to Humber Bridge n back. Out via Howden to Wressle, back via Brigg, Scunthorpe, Belton to Doncaster. 2 groups leave. One @ 5 pm the other (fast) group go at 5.30. We had a stop at Humber Bridge for photos etc then on our way. Back in Doncaster for before well before 10.
This a group of 20+ handy lads (pro's, elites, & plenty other hangers on)all giving it some welly. You could go hard because it was 15/20 mins between turns on the front.
So (with the greatest respect) less off the BS comments & the +1's.
:roll:
OK - you did a 'charity ride' at the same speed the pro peloton does a Tour stage. And still had time to stop for photos.
Are you an Elite rider yourself?
Doesnt seem unacheivable in a group of decent riders, plus its a very flat bit of the country.
Whats current 100mile record? Less than 3 and half hours, by one man on his own.0 -
Perfectly possible, but I'm going to call bs because dead on 90 miles in dead on 3h40, wow that would be flukey.
Reminds me of my 81.25 mile journey to my caravan which once took 1hr 24min and 30 sec, of course my wife tells people we do the 100mile journey in about a hour. :shock:0 -
I dunno, now that it appears that there were some talented riders in the group it wouldn't be unrealistic to average 24.5mph (I'm assuming the time doesn't include the stop for photos). The way it was put over initially (group of cyclists doing a 90 miles charity ride in 3h40min) made it sound like BS though.More problems but still living....0
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And162, where about did you do this ride?
Is it close to Selby? I'd be interested to come along on a fast ride like this.
Anyway, I'm racing tomoz, probs resting wednesday, and Thursday plan on doing a route similar to this:
http://connect.garmin.com/activity/40285235
This was a constant hard effort though, even on the rest intervals I was not going to steady, should I change this to intervals on hills?? Or structure it more? It has some hilly bits in though so don't know if I should just take it steady on the flats then bang it up the hill bits?0 -
freehub wrote:And162, where about did you do this ride?
Is it close to Selby? I'd be interested to come along on a fast ride like this.
Anyway, I'm racing tomoz, probs resting wednesday, and Thursday plan on doing a route similar to this:
http://connect.garmin.com/activity/40285235
This was a constant hard effort though, even on the rest intervals I was not going to steady, should I change this to intervals on hills?? Or structure it more? It has some hilly bits in though so don't know if I should just take it steady on the flats then bang it up the hill bits?
What hills? The profile looks flat apart from one ~30m climb....
Its kind of hard to tell what sort of effort you're putting in without HR (or power). You should sell your 605 and get a 705 or a 500.More problems but still living....0 -
I don't use HR monitors much atm as on the bike they just depress me and start thinking I'm bonking.
Ignore the profile, there is no hills as such, but there is plenty of drags, some hilly rides are easier than it.0 -
freehub wrote:I don't use HR monitors much atm as on the bike they just depress me and start thinking I'm bonking.
Ignore the profile, there is no hills as such, but there is plenty of drags, some hilly rides are easier than it.
How does your HR make you think you're bonking? :?More problems but still living....0 -
amaferanga wrote:freehub wrote:I don't use HR monitors much atm as on the bike they just depress me and start thinking I'm bonking.
Ignore the profile, there is no hills as such, but there is plenty of drags, some hilly rides are easier than it.
How does your HR make you think you're bonking? :?
If it's lower than normal, I just cba with it. I don't need it atm. On intervals I know if my legs are in pain then that's fine.
Anyway anyone know about my question about if taking it easy on the flats and thrash it on the hill bits would be a good interval ride? Or if I just structure it 4 on 4 off regardless of if there is any hills in the way?
The route in question is this route: http://connect.garmin.com/activity/396769740 -
Pokerface wrote:andy162 wrote:A few weeks ago I did a 90 miler on the Wednesday, this is an annual charity ride but usually ends up with a balls out smack down. Ride time was 3h40...
I call bullsh!t.
Knowing the special line of b*****ds they breed over there i'd say he's keeping good company and is benefitting from it! . Nothing like a good burn up on the way home....0
