Jan 20, 2002 10:27 AM
|What do all you junior racers do for training? If possible could you show me a schedule. I can not ever get a ride in longer than an hour if I have to ride the bus home. What about you all. Do you ride trainers, ride long on the weekends?
|re: Training time||Largo|
Jan 20, 2002 12:59 PM
|Depends on what level you are wanting to ride at.
I'm not a junior, but i ride with some juniors who compete nationally and know what their schedules are like.
Are you riding restricted gearing?
If you are competitive, you should be looking at about 12-14 hrs a week, with bumped up mileage for 1 week a month of say 15-17 hrs.
These are all easy distance, you should be able to carry on a conversation, it would all depend on your Max hr if you are using a hr monitor.
Don't worry about intensity (once a week is enough at this point), and you should try to work some weights into the schedule, nothing crazy, just basic strength stuff.
When you want to peak will determine when you want to start adding intervals etc...
Too many juniors don't get enough quality aerobic base, and work too much on intensity.
Try breaking up the workouts, say hour in the morning, hour in the evening, so you don't need to worry about having big blocks of time free.
And you don't need to only do cycling for aerobic base.
Anything aerobic works fine, although you should get the majority on the bike if you can.
12-14 hrs is a good target, but get what you can.
Big rides on the weekend and none during the week doesn't work, you need consistency.
I know juniors who are getting 16 hours a week right now indoors, and outside when they can (not often)
|re: Training time||Woof the dog|
Jan 20, 2002 2:06 PM
|if you plan on racing in march/april, its kinda late to hit some weights.|
|Some of us lift year round. (NM)||allervite|
Jan 20, 2002 8:32 PM
|Some of us lift year round. (NM)||Woof the dog|
Jan 20, 2002 8:45 PM
|yeah, right, to be able to do what, benchpress twice as much or hit skinny guys after a race?|
|Some of us lift year round. (NM)||Woof the dog|
Jan 20, 2002 8:46 PM
|the point is, do whatever the hell you want, but I'd concentrate on riding.|
|My point is . . .||allervite|
Jan 21, 2002 1:23 PM
|to concentrate on legs in winter with some upper body (flat bench press is for beach muscle). In the summer, I try to do three short light workouts a week concentrating on the upper body: high reps, low weight, no more than three sets.
If anything the added upper body strength gives me a mental boost in the sprints and short climbs.
And I don't hit skinny guys. They tend to hit back.
Jan 20, 2002 1:26 PM
|I'm a Junior and i usually get home from school at 3:30 everyday. Right as i get home i start my ride. This is pretty much what my training schedule is like,
Tuesday- 2.5 hours with muscle tension
Wednesday-1.5 hours easy with upper body workout at home
Thursday- Same as Tuesday
Saturday- 4 hours with sprints and intervals and stuff
Sunday- Same as Saturday,
This was this week i gotta find out what next week will be since im told i have a rest week coming up. I rarely ever ride my trainer cause im in Florida and it was in the 80's today. What time do you get home from school anyway?
I know some juniors that get worked alot like on hard weeks are doing over 400 miles a week at this time but they are juniors of Cat 3 and Cat 2 and are crazy fast. I think you should just ride whenever you have time man and especially one weekends put in long rides. well i hoep u can find some time, peace.
|make sure you keep it fun||spookyload|
Jan 20, 2002 11:04 PM
|When I raced junior in Northern California, I trained 250-300 miles a week. I rode with a larger team, so there were usually 15-20 riders a day thus breaking up the monotany. I raced against kids who trained 400+ miles a week, and they usually won most of the races, and did very well in the cat 2 races as well. Flash forward 13 years. I am still riding ~200 miles a week, racing masters Mtn bike races, and the kids who were training 400+ miles a week burned out ten years ago because they coudln't make the jump to the pro's, and had taken the fun out of it. My point is that it is good to want to train to the maximum, but if you do too much and try to be a pro at 16, you will probably be sick of it when you are 19 with many years of good riding and racing to be had. Keep it fun!|
|Spookyload, I hear you...||tempeteKerouak|
Jan 21, 2002 8:07 AM
|Best ever advice I've read here for a junior. That, and the long slow distance instead of intensity.
The best attitude for a junior athlete is a form of detachment. Fun and love for the sport; have it, keep it.
Results are an achievment, NOT A GOAL. Only once you have understood that, can you put in perspective the effort and your satisfaction.
Still; get miles in early in the day, get a roller for bad days. Training in the morning, homeworks at night. One long outing on weekend. Be realistic.