|Racing Stupid - training stupid||skip work to ride|
Apr 15, 2002 8:02 AM
|need some training advice. I thought after donwnhill skiing all winter that my legs would be in shape to race this season. well that was a joke. I started racing three weeks ago and haven't found the front of the pack since.
i would like to build endurance without sacrificing racing. Problem is, without a real base to start from I feel my season is lost.
The season ends in August so a late season charge would work. But there are no other Sept. Oct. races to aim for.
|re: training stupid||allervite|
Apr 15, 2002 10:01 AM
|Two Short intense days focusing on strength.
Two long (3 to 4 hr.) rides at a moderate pace.
One Short day focusing on spin ups, form, and sprints.
Two short very easy days of active rest.
Sunday - Intense
Monday - Easy
Tues - Long
Wed - Intense
Thurs - Easy
Friday - Form/Sprint
Sat - Long
Can miss Easy days, but try not too.
|re: training stupid||skip work to ride|
Apr 15, 2002 3:01 PM
|Thanks again for the input.
In my area there area training races on Tues/Thurs. most road races are Saturday, with an occassional Sunday race.
Would recommend backing off racing both days or use for intensity? If you race on Saturday and Sunday has been the scheduled Long endurance day, would you back off on Sunday?
The question I catch myself asking is, Okay I just did a race, now what should I do tomorrow?
On a related issue what should I be looking at when I have my HR data from training and racing? What graphs, trends, etc. are key to developing?
Riding from the back...
|re: training stupid||allervite|
Apr 17, 2002 11:45 AM
|4 intense days is way too much. Especially, if you are no where near peak condition. If your races are Tue and Thur, than do not go hard abain for the rest of the week. Same goes for Sat and Sun.
What should you do the day after a race? That's an easy one. Go for a short very very easy ride. Concentrate on spinning your legs out. No hard efforts, crawl up the hill. You should not feel any stress on those legs. Breathing should not be hard either. No more than an hour or so and no less than 20 minutes. These recovery rides are often skipped, but really make a difference on the speed at which you will become fit and fast.
Heart Rate - This could get very long, but I will be brief.
First of all keep track of waking HR, and try to take it at the same time each morning. A low HR tells you that you are getting aerobicly fitter. An unexpected spike in waking HR tells you that you need to rest because you are training too hard or your body is fighting a virus.
For training a HR monitor is great to keep you from going fast (keeping Hr under a certain number). When doing intensity, it is not that great of a tool. HR can really vary. However, it can tell you when you are too tired. Say you want to do short intervals at 80% max and they are just killing you. You should scrap the intervals and do an easy recovery ride.
A higher average HR in a race tells you that you are getting fitter, a lower average HR during a race tells you that you are overtraining or stressed in some other way and need to rest.
Basicly, HR data from training and racing tells you how hard to train next week or month.
Remember, as you get fitter, your threshold Zones get higher.