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Rude Awakening(7 posts)

Rude AwakeningI Love Shimano
Jun 16, 2002 6:16 PM
Did my first race yesterday, and failed to finish in the lead pack. Although I was not lapped/eliminated (2km loop, 10 laps), I am still a bit disappointed. I know that my training was not enough to get me to the level of the leaders in the race. How should my typical training week look like if I train Monday to Thursday, and Sundays? Right now, I incorporate sprints/intervals on Sundays, Tuesdays, and Thursdays. The other days are done at a 70-75% MHR pace for a couple of hours. Been training seriously for a little less than a year already.

However, I got some consolation knowing that I could sprint at 60kph. That was the fastest I have ever gone on a bike yesterday.

Any suggestions would be very much appreciated.
Jun 16, 2002 6:41 PM
I think you're not allowing yourself to recover between hard efforts. I don't see any recovery rides listed, resting\recovering is just as important as hard training. I'm not a coach or training expert; I race Cat 4 and am going to upgrade next year to Cat 3. Here's what I do: Mon- recovery ride 1-1.5 hrs HR below 125bpm, Tues- fast group ride about 2hrs (hills, sprints, surges, tactics),Wed- 3 hour endurance ride 50-70%MHR, Thurs- 2hrs (intervals, sprints), Fri- 1-1.5 hrs HR below 125bpm (a few sprints thrown in), Sat- Race OR 3hr ride (hills, sprints, etc.) Sun- Race OR 3hr ride (hills, sprints, etc.) Also, watch your diet, try to lose any "extra" weight. Again, I'm no expert - just my opinion.
RecoveryI Love Shimano
Jun 16, 2002 7:11 PM
My two days off (Friday and Saturday) are what I consider my recovery days. Don't know if this is the right thing to do though.
keeping your hr lowTomS
Jun 17, 2002 6:01 AM
So what's the secret? Do you really keep it that low constantly, or is that the average over the ride? I find that I can keep mine low on flats, even at a decent pace (low 20's), but as soon as I hit a small hill or headwind, it spikes up - otoh, as soon as I crest the hill it drops back down again really quickly, usually within about 30 seconds, so I guess that's good... it used to take a lot longer to drop.

Or do you ride at an incredibly slow pace? One day I did manage to keep my hr way down the whole ride (only about an hour), but I had to watch out for this turtle that was running circles around me :-)

Am I better off staying slow on the flats, even if I can go harder without raising my hr? Or should I go as fast as I can while still keeping my hr low? This is the first year I've really tried any kind of "training", and I'm sure I don't do enough recovery either...
If you need helpPODIUMBOUNDdotCA
Jun 16, 2002 8:43 PM
If you need help contact me. I don't have time to help you out right now but I do have a vast ammount of experience to pull from in order to help you design a program. I'm confident you'll become a good crit rider just due to your top end speed. We just need to fine tune the endurance.

Nick Corcoran Inc.
re: Rude AwakeningGregJ
Jun 16, 2002 9:48 PM
From Friel; "For the novice cyclist, endurance is the key to progress. This ability has to be nurtured before others(strengh,speed) are emphasized." I would push one of your 2 hour aerobic rides out a bit longer, maybe building to 3 then even 4 hours. 3 interval sessions I think may be too many. I would replace one with an easy spin, enjoy the scenery, chat with a friend about your job or the stock market.
Thanks Nick and GregI Love Shimano
Jun 16, 2002 11:57 PM
You will be hearing from me Nick.