|Training the week before a race..||gtrider215|
Sep 18, 2001 11:58 AM
|Hey i was wondering how much is it good to train the week before a race? i got a race coming up this saturday and so far, saturday i did 50 miles, sunday i did 40 miles, monday i did like 15 miles, today im not riding and i dunno if i should ride the rest of the week or whatever. How much do u all ride the week before a big race?|
Sep 18, 2001 2:12 PM
|If it's a really important race, be very careful. If this is just another among 20 races, then pretty much train through it.
If important, AND you feel fresh on Tuesday before, I'd just do a couple of days of light riding, with a few hard efforts thrown in. I'd do enough to stay sharp, but not enough you'll feel the next day.
If important, BUT you feel tired or sore on Tuesday, then I'd back off almost entirely. Maybe do a very light ride in between, but keep it easy. It's hard to do, but make yourself.
Also, the longer the race coming up, the more I'd rest.
Sep 18, 2001 4:13 PM
|doug isnt it also important to watch what i eat very carfeully also? and i also have another question is coke bad to drink, maybe like a can a day or so?|
Sep 18, 2001 7:04 PM
|Watching what you eat can have an effect on your race. The good part is though, that there isn't any mystery diet that is going to work best, and nothing magical to figure out. Just remember the basics of what you have heard in school, or from your folks when it comes to what to eat. You probably know more than you figure. A good place to start is the food guide pyramid (easily found in many textbooks and internet sites). Stay away from junk foods. Soda is okay once in a while, but it has a lot of empty calories. Empty calories means that there isn't a lot of nutriets in the calories you are getting from that source. These types of foods aren't the best fuel for the body. Look for foods that are nutrient rich. Fruits, vegetables, lean meats, and whole grains. The night before the race you may want to make sure that you eat a high carbohydrate meal like pasta. This will help to top off your tank, so to speak. Make sure the night before you also drink a lot of water. Getting hydrated works best this way, giving the muscles and other parts of the body time to fill themselves up completely. The morning of the race, give yourself breakfast a good two or three hours before the race. This gives time for digestion. A banana or a powerbar and hour or 45 minutes before the race may also help you. Morning of requires a little personal preference too, but this is a good place to start. I would also reccomend staying away from too much protein the morning of a race too, like a meal of eggs or meats. It's a harder meal for the body to digest into useful energy, so save the protein for after the race when your body needs it for recovery.
This is pretty basic, but I hope it helps you a little. If you would like more in depth info, or have any other nutritional questions I would be happy to try to answer them.
|Some current thinking||Jon|
Sep 18, 2001 8:17 PM
|Current studies on peaking indicate that you can cut up to 70%of your volume in the five to seven days |
prior to a race provided you maintain intensity. You only need to include a few race intensity intervals of
about 90 seconds to 2 minutes to get the job done. The day before the race, as Dog suggested,do a
few 30 second sprints just to open your legs up, but not enough to tire you out. Also, as mentioned
above, you would only cut volume this much prior to a very important race. For routine weekly races,
you'll probably train right through.
|re: Training the week before a race..||Woof the dog|
Sep 18, 2001 8:52 PM
|ride on wednesday ~30 miles with sprints and shit, moderate-hard that is. You absolutely must not ride thursday. As someone suggested below, do ~15 miles with a bunch of sprints, but you should come back from a ride with fresh legs. Have fun on Sat.
Woof the dog