|Need advice: big multi-stage race coming up||eschelon|
Apr 28, 2003 12:50 PM
|I have a 2 day, 3 stage race coming up on May 10 and 11. 8am is the 5 mile prologue and 1pm on the same day is the 14 mile road race. And then the next day at 11am is a crit race 20 miles.
Anyway, my question: I usually do a hard musclular tension intervals on Tuesdays, fast pack riding on Weds, and the rest of the days are just easy short rides 1-2 hours in length...nothing stressful.......so should I back off on the intensity stuff all together the week before the race?
Also, since the prologue is on the same day before the road race, should I go out out for the prologue or should I hold back some so that I can be competitive for the race? Obviously the race on the next day is not an issue because I can get some decent recovery during the remainder of the day.
|Assuming that it's a Sat/Sun||TJeanloz|
Apr 28, 2003 1:25 PM
|Assuming a Saturday and Sunday, I don't really see that you'd need to back off the intensity (unless you really kill yourself on the Weds ride- don't do that); Thursday and Friday should be enough rest.
As for the race strategy, go all out in the prologue. The field in the RR is likely to finish together, as is the crit, so if you expect you can hang with the field, you'll get the best overall place by doing well in the TT and finishing with the group in the other two.
|Assuming that it's a Sat/Sun||CARBON110|
Apr 28, 2003 2:30 PM
|I would ride the week like this:
Sat. Group ride or muscle tensions but keep HR low and cadence like 52. Do 2X 15 minute intervals on a flat road staying in sadddle whole time. Have a 10 minute break between and total ride of two hours. Go easy rest of rde.
Sunday. Road Race or group ride or Endurance ride. Ride at least three hours.
Tues. Do a 30 minute cruise interval on flat course keeping HR at LT entire time. Work up to your LT first 10 minutes but make sure your warmed up before you start. Go easy 2hours total
Wed. Group ride and treat it like a race. Dont blow all your energy but be smart about your riding. Practice pedaling economy and anticipate corner sprints like in a race. Sleep/eat well
Thurs. 1-1/2 - 2 hours easy and rest/sleep well/eat well
Fri 1 hour Do 10X 12 second all out form sprints. REST/EAT/SLEEP
Sat. Kick ASS
Sun. KICK ASS
|re: Need advice: big multi-stage race coming up||brider|
Apr 29, 2003 9:14 AM
|I'm thinking you mis-typed the distance for the road race, but in any case, as stated above, stick with your normal training plan the week of the race, go all-out in the TT, AND the road race, then strategize for the crit.|
|re: Need advice: big multi-stage race coming up||rrjc5488|
Apr 30, 2003 3:31 PM
|It depends on if you're a better sprinter than a time trialist, and have a chance of winning a sprint. Or if your a better time trialist than sprinter, try to get as many points as you can on the event your stronger in. If your strong in both, score for as many in each event (obviously) but go really hard for the one you're more confortable in. Good luck!|| |