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training for short races(13 posts)

training for short racessorghum
Nov 26, 2001 4:44 PM
Hi all, next year will be my first go at racing and in checking my local clubs schedule from last year it looks as if ALL the races I plan on riding are short. 25 - 30 mile road races and crits and 10 - 25 mile TT. So my question is how much should I even worry about endurance? Can I just focus my training on speed and power? I bought Friel's book but it's cleary geared for a more experienced cyclist than myself ( i.e. I havn't the foggiest idea of how many hours I trained last year). All other info I have found assumes much longer races. and therefore spends a lot of time training endurance. I figure why train to ride 5 hours when the longest race will be an hour and half? I don't mind long rides and have ridden centuries for fun, but I think training that is focused on the type of race I plan on riding makes more sense.
Any advice would be appreciated.
I'm in a similar spot, except that I raced years back.nigel
Nov 26, 2001 5:41 PM
After ten years off of racing (I began riding regularly again last summer), I've got the competitive bug as well. The races I'll be doing are, as well, in the 25- to 30-mile range (New York City). I plan to do lots of speedwork so that I can stick with the packs, but also intend to some long, enjoyable training rides on weekends. I, personally, really dig long, hilly rides, but the races I'll be doing will be basically flat/rolling without much uphills at all, so I feel I'll have to satisfy my riding self and my racing self. I'll have way more endurance than I need, but I'll be enjoying the long rides a lot. One can and should only do so much speedwork in their training, so I'd suggest moderation.

Kick some butt in the spring (unless you're in NYC, then you'll be racing against me),
Nige
moderation in speedworksorghum
Nov 26, 2001 7:48 PM
yes, the general thought seems to be that you should only do dedicated speedwork once a week ( in addition to racing of course). So the only advantage to shorter endurance rides ( 3 hours instead of 5-6) is that I would be better rested and able to go harder on my speed days? or is more endurance better because it makes other rides seem "shorter" in comparison?
re: training for short racesbrider
Nov 27, 2001 10:39 AM
You should definitely put in some overdistance work, especially in the (now) off season. Work up to 4 hour rides at a good pace. Thin on this: do the guys that train at higher volume (say the Cat 2's and 3's) kick your butt at even the shorter distances? Don't neglect the mental toughness that the overdistance training develops. When you halve the distance, you can up the speed by approximately 5% (given you're not over lactate threshold). Definitely do group rides, as it isn't always the strongest rider who wins the race, but rather the one who picks his efforts wisely. This wisdom comes from experience in race type situations.
re: training for short racesJon
Nov 27, 2001 1:45 PM
You need to do distance and tempo work to develop your aerobic system. Peripheral aerobic develop-
ment is what allows your body to clear lactic acid during hard efforts. In fact all power and speed
development is based on and limited by aerobic system development. The endurance rides will
also improve your body's ability to mobilize fat for energy needs. If I were you I'd have another
look at Friel's system and set up a program for yourself based on your available training time
and racing calendar. You'll be glad you did.
re: training for short racessorghum
Nov 28, 2001 4:15 PM
I will have another go a Friel's plan. my main difficulty is that everything is a limiter at this point! but, at least it's a plan.

- Aaron

"cheers to all in alpha order" - breck
re: training for short racesJon
Nov 28, 2001 10:32 PM
I know the feeling about the limiters! But one of the good things about committing to a coaching
system, or a coach for that matter, is that you're forced to do some serious thinking, get
focussed, and make some commitments. That exercise in itself, for me at least, is pretty
educational. And the commitment part is really important. It forces you into a purposeful
plan of action, as opposed to just riding around and trying different things at random. That's
the biggest single thing I like about Friel's system. Remember two of his rules for training?
Train moderately; train consistently!
re: training for short racesallervite
Nov 28, 2001 3:04 PM
Very good advice brider. Endurance training is referred to as Base work for a very good reason.
re: training for short racesSoftrider
Nov 29, 2001 10:36 AM
I don't know if this will help in your situation, but it has worked great for me. I have started commuting to work, and this time accounts for a good portion of my weekly base miles. My ride is between 18-25 miles each way, and I do it at least 3 days a week (weather permitting). This gives me more flexibility when I have evening or weekend time so I can do intervals or other specific training (or just spend time with the kids).

I think that no matter how short the distances you are training for, substantial base mileage is essential.
re: training for short racesDavid
Nov 29, 2001 6:40 PM
I am somewhat in the same boat, because I race mt bikes and the efforts are shorter,bur require power and speed.

I would suggest some endurance because it keeps you from burning out and allows you to put back to back to back days of training together without becoming tired.Just my .o2.
short answershirt
Nov 29, 2001 8:03 PM
Sorry to use a runner-man reference, but why do you think milers run 60 miles a week in the off season?

oh wait, they don't run the mile anymore. Well, you get my drift.
I'm convinced!sorghum
Nov 30, 2001 8:20 PM
thanks for the replies. I'm going to get to work on setting up my training plan this weekend per the cyclists training bible.
after reading the book again the endurance,muscular endurance and speed endurance workouts seem right up my alley!
I'm convinced!Jon
Dec 1, 2001 3:13 PM
Keep us posted as to your progress and racing! And kick some butt!! Regardless
of the limiters you identify, following a program and working systematically in any
area will result in your improvement overall and in other areas. Once you really
become familiar with the workout menu you'll notice that some workouts actually
develop several limiters all at one time, since skills and energetic systems are
generally overlapping.