Is 9 weeks enough to get fit for a XC race?

hard-rider

I've just entered a 53Km race on the 30th April. I haven't been on my bike for 6 months due to a shoulder problem so am completely unfit but entered this race for the experience and to get me motivated by having something to work towards.

My question is do I have enough time to get fit for the event? I'm not really interested in trying to finish well but more to just finish the course and have a good time. The event is listed as 3/5 for physical difficalty and 4/5 for technical difficulty. A link to the course HERE - In Portuguese.

How should I prepare? Just go out and ride some hilly loops increasing the distance every couple of weeks. Perhaps starting with 15-20Kms then building to 25-35Kms then finally 40-50Kms.

I've never had to train before as all my previous riding has been weekend recreational stuff.

Any comments welcome.

ollie51

http://www.bikeradar.com/fitness/articl ... rt-2-25374

Have a read of that; it includes a 12 week programme, after briefly looking at it, I think you'd better off just completing the first 9 weeks. It'll will almost definitely benefit you greatly.

njee20

You'll be absolutely fine. You won't win, but it's only 30 miles, 9 weeks is an age.

hard-rider

Thanks for the link ollie. i'll help having a program to follow.

njee20, I'm was concerned that 9 weeks would not be enough to get the stamina required to complete the course, especially as I'm completely unfit. I've also entered a shorter 37Km race on the 4th April so I can use it as a gauge for how much my fitness has improved and to get an idea of what sort of pace these run at.

njee20

You'll be fine, particularly if you were vaguely fit before. Just do some riding between now and then, 9 weeks is ages. The fact it's a race is arbitrary, it's 30 miles. you could coach your average member of the public to ride 30 miles in 9 weeks.

ollie51

Ignore the pace of the fast guys, go at your own pace and make sure you keep drinking and gulp down a gel or two during. And Yeah if you have no fitness 9 weeks of regular exercise will do you wonders.

hard-rider

Great. Thanks for the encouragement. I went for a short 13Km ride yesterdays (my first in 6 months) just to break myself in and get used to things again and other than a sore backside it was fine.

MountainMonster

That's not a crazyily long race, and depending on what amount of climbing is in there you should be fine.

When I got into MTB a while ago, the first itme I rode with my father-in-law I nearly died, but that was after being a couch potato for about 5 years. 30km was done that day though, and only a month or so later I was finding I was able to do 60+km with decent amounts of climbing just by riding a bit when I could.

The main thing is don't worry about keeping up with everyone else, or trying to impress them. Just try to impress yourself with this one just by completing it.