Race Training

Greer_

I'm looking for some advice on how to get fitter, I'm certainly not unfit at the moment however! I'm currently at uni, got into racing at the start of the year, and I'm thoroughly enjoying it - highlight was beating my girlfriends dad I'm doing anywhere around 70-80 miles a week (more when possible), at around 20-30 miles an outing. And I'm sitting easily in the top 20 of my category (S4), last race I came 14th in - would quite like to race S3 next year to get an extra lap, and that's what I'd like to achieve with some training, as in some races I'm not sure if I could've managed the extra one!

When I go out, I just cycle, I'm guessing I should be doing something a bit more structured? Intervals etc? It's a mix of off-road, and on-road, and I'm looking to get a road bike over the summer to put in a load of miles (Specialized Allez Sport I reckon). Just looking for some advice to improve my race speed, but endurance is important to me too as I really enjoy longer rides. Another thing is I'm probably a stronger climber, than when going down, as I make up a fair few places on the climbs, but get caught on the downs.

All tips are much appreciated, preferably from people who are racing, or have done!

Thanks, Adam.

Stu Coops

Firstly look at your weak points and work on them as you can be as race fit as ever but if your technical skill lets you down your going to lose places and work that much harder to get back up there so energy spent where it shouldn't be.

Regarding your training just keep it simple say four days on the bike split up throughout the week with some core work and make sure your getting good rest periods, one day flat fire road big gear speed work or better still road bike if you got one, next one techy stuff with lots of climbing and DH, next one junk mile rides to improve the endurance with hill sprints thrown in to the mix so your working your lactic threshold.

Remember aswell were in race season now and the best form of race training is racing I always use March/April crits to improve my top end and peak for the bigger races come July/August. Just keep it simple no need for all the electronic toys just a basic bike computer to record your average/max speed and mileage/time.

Hope that helps.

Greer_

It does, gives me more to think about. Yeah I'm more looking forward to next year than the current season, but I'm still getting better in each race My technical does need some work, but there isn't really anywhere near to me to practice which is the only problem! Have a Garmin Edge 200 also, don't see the need for knowing my heart rate etc!

njee20

Joe Friel's book - Mountain Biker's Training Bible is good, based very heavily on periodisation; chunking the season up to work towards major goals. Gives you an idea of the sort of thing you should be doing. Certainly just going out and riding your bike is potentially not making the best of your time.

One thing I'd say is that enjoy it while you have the time, I did more riding at uni than at any other time, you've got so much spare time, make the most of it! I used to ride 5 days a week, often doing two sessions a day (particularly if one was gym type stuff).