New to bike racing, training advice?
Posted 17 May 2012 - 08:21 AM
Posted 17 May 2012 - 10:06 AM
from your race experience you learned you need to increase intensity in training. training gurus call that "threshold power". even cat 5 races are pretty intense. the bread and butter workout to increase threshold power is the "2x20", that is, two 20 minute intervals done at 85-95% of threshhold. if you do this workout 2-3 times per week with proper rest and nutrition, you will be able to hang with a cat 5 crit in . . . 6 weeks? depending where you are starting from. on how to measure intensity and find your threshold, volumes have been written, but here is a taste from a local expert . . . (who also admins a local biking message board!)
Posted 17 May 2012 - 10:07 AM
Running is only for running away from something
Edit: If you're a type of guy who needs a structured plan, google "the time crunched cyclist".
Edited by Russian Bear, 17 May 2012 - 10:09 AM.
Posted 17 May 2012 - 10:40 AM
I would suggest that, rather than add the Thursday night ride, you add the Tuesday night crits. No better place to learn how to race than in a training race. To stretch your ride time get there early and do laps on the other loop in the park good warmup and can help with conditioning.
Posted 17 May 2012 - 11:09 AM
Posted 17 May 2012 - 11:37 AM
One thing that will greatly help new riders is to buy this book. There are used ones available for as little as $ 3.00.
And of course a plug... Come race up at the track!!!
It is just a little bit harder to get in trouble.........
- .........for what I do not say.
Posted 17 May 2012 - 11:47 AM
- Some good general advice but we don't know your: age, height, weight, max HR, ATHR, power output...etc. No one (not even you) knows what you are srtong or weak at, so not a lota specific stuff.
- Here's my best general advice it goes way back,Train to Race and Race to Train. and other stuff;
Ride more, increase your RPMs, you have a lot of physiology to transform.
- Before the internet there was Friel's Cyclist training bible, still not a bad source of info. Or just read up on the internet.
- I disagree with stop running. It is a quick and easy AT training. Get out run for 30min at your AT and you've done some good base work for a Cat 5 crit. once a week is OK.
- Do agree with less weight lifting, your gonna want to develop very specific cycling muscles during the season.
- I could go on but...
Where does colorful lycra fit into this philosophy?
Posted 17 May 2012 - 04:11 PM
It's going to be hard to drop the weightlifting since I also really enjoy that. So instead I decided to cut it back from 5 days a week to 3, and make sure I give myself a day's rest after the leg workout before resuming any high intensity training. The other 2 days I workout upperbody/shoulders/lower back.
I'm already pretty lean right now; I've lost about 20 lbs since Dec. I'm 27, male, 5'9", 163lbs, HR threshold 183, and ~10% BF currently. I picked back up biking for a morning cardio thing, and had forgot how much I really enjoyed it. I'm also really competitive, so I thought I would like to put all this biking to good use.
I really wanted to do the Tuesday night Criterium series, but that is the same night I do my running "speed workout". I may have to reconsider this at some point. I am also interested in the track on Thursday nights. I'll see how I like this west county group ride tonight and maybe try a track night sometime.
Edited by dwarfed centipede, 17 May 2012 - 04:13 PM.
Posted 17 May 2012 - 10:49 PM
I did track for the first time tonight and had a great time. It is something very specific, so if you want to get better at crits, work on that.
Posted 21 May 2012 - 02:33 PM
I completely disagree with Russian Bear. Do not stop running. Running won't make you faster on a bike, but it will make you tougher, so you can keep going when it matters.
You could also add mountain biking to your mix. Even better with a singlespeed.
Posted 22 May 2012 - 08:42 AM
For the rest of this message I will make the presumption that your top priority is to improve not just your cycling ability, but your *racing* abilities and to progress beyond Cat 5 to 4 and eventually Cat 3.
All that said, based on how you describe yourself, you might really enjoy the track more. And, for the off-season, try CX or MTB, as both require more upper-body and running than crits or road racing.
Posted 22 May 2012 - 11:05 AM
Posted 16 June 2012 - 11:12 AM
If you’re looking for a fun and a rewarding fitness program to add to your daily or weekly schedule then bicycling can be just that for anyone but especially anyone considered a Baby Boomer. But, rewarding also means making it comfortable.
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