Training to start racing next year

nammynake

I've been riding for 3 years and will start racing next year. Current fitness is reasonable - I've done 3500 miles this year and my FTP is approx 270 Watts (4.2 W/kg). I'll presumably be riding flattish circuit races to start with so I imagine I need to work on my FTP and also my shorter-term power to be able to keep up with sudden accelerations.

Has anyone started racing and can offer some training tips for the next few months?

I know a lot of people stick to long base miles over winter but I've read conflicting advice on this matter.

Thanks

okgo

The best bet is to just have a go. You will soon see where you are and what needs working on.

The standard tips are chain gang and ride with better people etc. But I know from your posts on another forum that you're already doing that. So perhaps time to get involved.

nammynake

I'm trying not to over think it, just looking for any tips from people who've started racing and therefore have the benefit of hindsight of their own training.

Started doing chaingangs over the summer and my local club run them (well pacelines) through winter so I'll try to get out on those. I have a turbo too which will be getting plenty of use. Really looking forward to racing and seeing how far I can progress.

damocles10

Depending on where you live you could try some winter racing crits (25 miles or so), you could always pull out if you are not ready or maybe try some non-BC races first as they were, for me, less competitive but still a good guide to race fitness. The first few races may be a shock to the system as group will be riding hard (sometimes even from the start) I saw average speeds between 23/28mph which is great when the race legs are on. Best of luck with it all.

colinsmith123

nammynake wrote:

I've been riding for 3 years and will start racing next year. Current fitness is reasonable - I've done 3500 miles this year and my FTP is approx 270 Watts (4.2 W/kg). I'll presumably be riding flattish circuit races to start with so I imagine I need to work on my FTP and also my shorter-term power to be able to keep up with sudden accelerations.

Has anyone started racing and can offer some training tips for the next few months?

I know a lot of people stick to long base miles over winter but I've read conflicting advice on this matter.

Thanks

I have just finished my second season of road and circuit racing. Like you I spent 3 years getting to a level of fitness where I wanted to race. I used to race regularly but that was some 33 years ago.

270w will keep you in the bunch of most 3/4 Cat circuit races next season. Your limiter might be dealing with the accelerations (VO2Max). I'll come back to that later.

So what to do in the next few months? Like you've said 'you've read conflicting advice on long base miles. Who is right?

As you are riding with power, can I presume you have, either or even both of these books? Joe Friel Training Bible and Training with Power by Hunter Allen / Coggan. If not I'd suggest investing in these two books.

Now is the right time to be planning for next season. And by following the methodolgy in the training bible, you can put together a training plan that is specific to your needs and capability.

Do this for 12 weeks up to Christmas, I promise you, you will see an improvement in your fitness.

Because there is so much information out there on the interweb thingy, it is easy to keep looking for answers to how to train. What you will be doing may well seem counter intuitive for a few weeks. But you put the plan together not someone else, so stick with it, not religiously. I promise you, in 6-8 weeks time you will start to see the difference..

And after 12 weeks you've achieved upwards of 75-85% of your training plan that will be a fantastic, because of that, reward yourself with a gift or a meal with your partner. It does not matter, only don't make it expensive, A reward is not a new pair of carbon wheels, just something nice, where you can say 'I earned this!

The hardest part of any training plan is sticking to it. Don't make yours too hard, and really don't worry if you miss a few rides, or curtail a few due to bad weather, family commitments any reason (not excuses) at all.

No advice on FTP or VO2Max. Your best achievement will come with structured training and acronym; 6Ps. Proper planning prevents piss poor performance.

Training plans are not easy, particularly if you have not done one before, obviously I don't know. You've said your goal is to race next season, and you are committed to train effectively, as you mentioned FTP / VO2Max as being a key factor, and you've already said your motivation is, being able to deal with the sudden accelerations in races, which means you want to do well.

Learn and to create your own training plan that suits your goals. Learn about training, learn about yourself when applying structured training. Learn how to track your improving fitness with TP / Golden Cheetah etc.

Should you choose to follow my advice,come back at Xmas and let us know how you are doing.

I hope this helps.

nammynake

Thanks for the comments. I have a power meter on my turbo trainer but not my bike. I've just signed up to trainerroad so I'm going to look for an appropriate training plan and get cracking!

macmaywill

nammynake wrote:

I've been riding for 3 years and will start racing next year. Current fitness is reasonable - I've done 3500 miles this year and my FTP is approx 270 Watts (4.2 W/kg). I'll presumably be riding flattish circuit races to start with so I imagine I need to work on my FTP and also my shorter-term power to be able to keep up with sudden accelerations.

Has anyone started racing and can offer some training tips for the next few months?

I know a lot of people stick to long base miles over winter but I've read conflicting advice on this matter.

Thanks

3 years sounds like a good base.
Do base miles during winter and you will go deeper when you start your intervals. (Friels advice)
I started cycling June 13' and racing (Crits) in May 14'. Best investment was getting an affordable Coach that puts together programs and monitor development. I train with HR but will get PM for Christmas.
Since my target races start March 15' we are currently doing base miles (commute 16 miles one way (z1,z2, leg work Monday, upper body Thu plus 60 mile club ride on Sat). I take Fridays and Sundays off, Intervals start Dec/Jan.

Good luck with your plan.

BeaconRuth

nammynake wrote:

I've been riding for 3 years and will start racing next year. Current fitness is reasonable - I've done 3500 miles this year and my FTP is approx 270 Watts (4.2 W/kg). I'll presumably be riding flattish circuit races to start with so I imagine I need to work on my FTP and also my shorter-term power to be able to keep up with sudden accelerations.

Has anyone started racing and can offer some training tips for the next few months?

I know a lot of people stick to long base miles over winter but I've read conflicting advice on this matter.

Thanks

You say that you're measuring power on the turbo - is that an accurately calibrated power reading or is it the kind of turbo that could be giving you a power that's wrong? The reason I mention it is because with an FTP of 4.2W/kg and a weight of only 64kg I suggest you head for very hilly events as that's where you're likely to thrive. Also, I wouldn't worry too much about your FTP as it will be better than everyone else's in the first races you ride. Sprinting, attacking and constant repeated accelerations out of tight corners are more likely to be your problems.

But I agree with okgo - rather than talking about it and planning your training for it, I'd suggest getting out there and giving it a go. You really do have to experience road racing before you can quite imagine the reality of it and see just what it is you have to work on.

Ruth

nammynake

BeaconRuth wrote:

nammynake wrote:

I've been riding for 3 years and will start racing next year. Current fitness is reasonable - I've done 3500 miles this year and my FTP is approx 270 Watts (4.2 W/kg). I'll presumably be riding flattish circuit races to start with so I imagine I need to work on my FTP and also my shorter-term power to be able to keep up with sudden accelerations.

Has anyone started racing and can offer some training tips for the next few months?

I know a lot of people stick to long base miles over winter but I've read conflicting advice on this matter.

Thanks

You say that you're measuring power on the turbo - is that an accurately calibrated power reading or is it the kind of turbo that could be giving you a power that's wrong? The reason I mention it is because with an FTP of 4.2W/kg and a weight of only 64kg I suggest you head for very hilly events as that's where you're likely to thrive. Also, I wouldn't worry too much about your FTP as it will be better than everyone else's in the first races you ride. Sprinting, attacking and constant repeated accelerations out of tight corners are more likely to be your problems.

But I agree with okgo - rather than talking about it and planning your training for it, I'd suggest getting out there and giving it a go. You really do have to experience road racing before you can quite imagine the reality of it and see just what it is you have to work on.

Ruth

Thanks for the reply. Power is actual, measured with a Wahoo Kickr. I'm definitely better on the hills (based on my usual position during club rides and Strava rankings) but I figured hilly rides are road races, meant for more experienced and able racers?

Anyway, really looking forward to getting stuck in!

colinsmith123

nammynake wrote:

Thanks for the comments. I have a power meter on my turbo trainer but not my bike. I've just signed up to trainerroad so I'm going to look for an appropriate training plan and get cracking!

You didn't mention TR in your first post. Simply follow the periodisation plan on TR. Endurance until Xmas supplemented with outdoor rides, then follow the sweetspot plan from January onwards supplemented with outdoor rides.

You do not mention what turbo you have. Turbo manufacturer's power curves are not necessarily that accurate, (unless you've got a Kurt). What would be useful is to see if you can borrow a PM for an afternoon and use on this on the turbo.This will give you a more accurate idea of your true power output. What is more important is the relative power improvement.

You might be better reading and posting on the Official Trainer Road thread.

I will start using TR again in 4 week's time, using a combination of TR base 2 & 3 and road efforts before moving on to the TR sweetspot training plan / Training Bible plan from Jan to early April.

BeaconRuth

nammynake wrote:

I'm definitely better on the hills (based on my usual position during club rides and Strava rankings) but I figured hilly rides are road races, meant for more experienced and able racers?

Not at all. If you can find any 3,4 hilly races I suggest you enter them. You might find that flat circuit races that always end in bunch sprints don't play to your strengths at all.

Ruth