|Need training and diet tips for my first race-Race Week!||M T|
Oct 21, 2002 10:25 AM
|This weekend I ride my first race.(a century)What should my race week training schedule be? I feel compelled to really ride and run hard this week.Twice aday. I don't want to over do it. Help me set boundries.
Also, what should my diet look like this week. Recommended meals or foods. One day before? The Whole week before? Help, what have I gotten myself into?
Am I still a real men if I want to take off the Selle San Marco and put on a Gel seat!! M T
|Here's what everybody's thinking but won't say||shirt|
Oct 21, 2002 1:48 PM
|It doesn't matter what you do this week. If you had a month or more you might be able to do some effective training.
I wouldn't change saddles unless you're really uncomfortable on your current one.
|Too late for training||Kerry|
Oct 21, 2002 5:13 PM
|though you can screw it up, and it sounds like that is your prediliction. No training you can do this week will improve your performance, but your desire to train extra hard this week is just the opposite of what you should be doing - this is the time to taper. Cut volume and intensity in half, with your easiest day two days before the event. The day before the event go out for an hour or two spin with some hard efforts thrown in. Since you don't tell us anything about your training to date, it adds another element of confusion. I would suggest no running this week, as your body will appreciate the lack of impact activities.
Is this really a race? A century is only a race if you make it one. Otherwise it is a distance ride over which you can pace yourself, properly eat and hydrate, rest/stretch a bit at the stops. It's highly unlikely that a Cat. 5 race would be 100 miles, so I think you've mis-categorized this ride.
Your diet this week should emphasize carbohydrates and hydration, only change the ratios of what you eat. Don't introduce new foods. Especially eat a full meal the night before the event, try to be super-hydrated going into it, and eat a good breakfast (again high carbs) before the event. In a 100 mile ride, you will need to consume around 1500 calories (plus water and salts) during the ride, whether it's a race or a century.
Oct 22, 2002 7:41 AM
|Ditto on the "too late for effective training." You may want to set your watch or computer to beep every 15 or 20 mins during the race to remind you to eat and drink. Make sure you only eat and drink "sports food" you have (hopefully) tried and tested during training. If you don't hydrate and eat early in the race you will suffer big time during the last 20 miles or so. BTW just met a guy who finished a 252 mile ride/race after training 20 miles/day 3x a week for a few months! He had good support, ate and drank tons.|
|Let me give the whole story!||M T|
Oct 22, 2002 11:17 AM
|I have been training since March. I have been putting the work/miles. Over the past few months I've really starting been putting the miles and intervals in.
My questions are just what should this week look like. Hard work, easy work. High milage, Sprinting/Interval. ???
|One possible taper regime||53x11|
Oct 22, 2002 12:58 PM
|It can take up to two weeks for your body to adapt to training. Since no significant gains can be made in the last week there are 3things you want to accomplish:
1) allow your body to heal from all of your hard training,
2) not lose any of your fitness gains, and
3) pack your body with glycogen.
People have their own taper formulas (and I'd like to hear what some), but I would have done 50% less than my normal weekly distance last week and included the fastest group rides I could hang with (or other race simmulations). With one week to go, I'd do 25% my normal distance with some hard efforts three or four days out. Two days out I'd do an easy short spin w/a short hard effort, the day before I'd take an easy short spin (or not, if traveling). Avoid the temptation to train really hard and long this week (no running unless it's a du/triathlon).
As for food, 3 days out, up the percentage of carbs in your diet through the night before the race. Not just pasta & spuds, but whole fruit, juice, sweet potatos, etc. Drink tons of water too.
Tapering can help or hurt your race and is different for race distances, race priority, timing of race in the season, and individual athletes. Good luck and have fun! Sorry for the long post.