Where do I start?

Hob Nob

I'm not sure where to begin really. I started riding road as a means to get fit for MTB. I race DH mostly, but over the past 8 months or so, have enjoyed riding a lot more XC as a means to rounding my ability further.

Being honest and given the choice, the road bike would be my last choice for something to jump on and ride, however, most of my fitness has come from a combination of commuting and turbo sessions, so I can't ignore the benefits it brings to the table.

Bar downloading a few Sufferfest's, commuting to work and some XC blasts, I’ve not really applied any science to training, apart from wearing a HRM, but I raced the Megavalanche last week & blew up spectacularly (partly because of altitude, and partly going way to hard too fast).

So, where to I start? My goal is the very same event next year, the skill bit I can control as a separate issue, but I want to apply a bit more science to my training over the next 12 months, rather than just the go out and ride approach.

Due to life/time balances, most of my training in the summer months needs to be combined with commuting. This is a 14.5 mile route, and takes around 50 minutes. There is around about 500ft of climbing. I try and do this 3 times a week.

My HRM tells me when commuting I generally average ~150bpm on the route, and max out at ~179bpm. I’m 32 years old and weigh anything between 170 & 175lbs. I’d think I have a reasonably balanced fitness, and due to other sporting interests, I would like to leave it that way, just be more efficient at what I am doing.

I guess i’m after a pointer in the right direction, maybe an idiot’s guide? Something that’s quite simple and easy to apply, without it overpowering my whole life? Anyone know where would be a good place to start?

Edited to add, I didn't actually put out what I want to achieve! In short, to become a better, more rounded cyclist. I qualified in the top 10% of the Mega, I race DH at a National level, albeit upper mid pack etc, so some nice improvements on those would be great.

Bronzie

Seems to me you have 2 options:

1) if money allows, get a full-time coach or failing that get a coach to draw up a one-off training plan that takes into account how much time you have available, where you are now fitness-wise and where you want to be

2) try and draw up your own plan.............and stick to it (perhaps the hardest part). Plenty of info available online (maybe too much??) but here's a couple of good places to start:
- Joe Friel's "Cyclists Training Bible"
- this free pdf which will give you an idea of how to draw up your own plan - it's geared to training with power, but you can use an HRM (for much of it) or perceived exertion to give you an idea of training intensity instead
http://www.freewebs.com/velodynamics2/rcgtp1.pdf

ozzy1000_0

also chris charmichial's "time crunched cyclist" is a pretty good read. I recently kind of did one of his plans with good results.

another good thing I've really benefited from is riding in fast groups once or twice a week... I know it sounds obvious, But doing mid legnth rides where you're barely hanging on the back of the group really brings you on quickly.

also you can probably use you commute better. I have short very hilly loops that I do near my home, around 12-25miles. sometime I just flat-out time trail them. sometimes give my self heart rate targets for the climbs. like "i'm not going to let my heart rate drop under 90% for this climb and that climb. etc... that way you can turn your road time into hard interval sessions...

jgsi

Go the coach route... sounds like you are in the ball park area to justify some proper professional guidance and benefit from it.
Doing a diy training block to increase your season potential is probably not the way to get success. .. do you have the time to study in detail a book and draw up a your plan? given that that single book might be leading you up the garden path as it might be unsuitable for you as an individual.
You're the athlete, let someone else who has the science get you right.

Hob Nob

Thanks for the idea's so far. JGSI makes a valid point about the reading up on a subject, and possibly being open for interpretation incorrectly, plus the fact I might just be doing entirely the wrong sort of training.

The coach idea does sound like a sensible option, obviously cost dependant. Trouble is I have no idea if the sort of speed I ride at warrants this? Am I going at an acceptable pace?

Is there any merit/benefits to a VO2 test, are the likes of the people who can carry this out able to advise me on where to focus my training? Lastly, anyone know any potentially decent coaches around the Southampton area?

ut_och_cykla

I'd say definitley get a VO2 or lactate test done - so you can dial in HR (if you don't have a power meter) more accurately. The tester should be able to give you some guidelines. Go and out and cycle different routes/lengths/ups & downs and when you know your body better find a coach or book that feels right for you. You've plenty of time to get ready for next year - so don't rush!
Good luck!
[edited for typos]

rock_hopper

Quite an interesting question. One of my first thoughts was to do a bit of searching on the web to try and find out what kind of training the pro DH'ers are doing because as well as being amazingly fast downhill they are also super fit. Obviously you don't have the time available to do that kind of training but it would give you an idea and something to base it on. In stead of the 'Cyclists Training Bible' the 'Mountain Biker's Training Bible' by Joe Friel has lots of great info and probably more relevant for you. Also try Mountain Bike Fitness Training by John Metcalfe, if I remember rightly that has training plans for XC and DH racers.

As a DH racer I guess you would need some good endurance fitness but more importantly anaerobic endurance, the ability to make repeatedly very hard efforts, recover and repeat, especially for the Mega. Keep doing your commutes, maybe extend a couple if you can but twice a week do some anaerobic intervals. 30-90 seconds all-out, recover 2-3 mins x4, take 10 mins recovery and repeat the set. That should be a good starting point.

Bronzie

Hob Nob wrote:

The coach idea does sound like a sensible option, obviously cost dependant. Trouble is I have no idea if the sort of speed I ride at warrants this? Am I going at an acceptable pace?

That's a value judgement only you can make really. There is no "minimum ablitity level" that makes coaching beneficial - a decent coach will make improvements with anyone - it's more a question of whether you can justify the cost (prob £50/month min for proper interactive coaching), whether you can commit to following a training plan and whether you can find a coach that covers what is a fairly specialist area (DH MTB). It will certainly cut the learning curve down a huge amount and once you've done a decent period with a coach you can probably achieve similar results alone just by following your previous build-up.

Most coaching is via the T'internet these days so there is no need to find a local coach unless you specifically want face-to-face.