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advice for training only for crits?(14 posts)

advice for training only for crits?DougSloan
Jan 6, 2003 9:45 AM
Not sure I'll do this, but I'm thinking of just doing some crits this year. How would training for only that differ from road race training? I take it endurance is far less needed, but anaerobic speed and sprinting is stressed more. Any advice?

Doug
A wise man once said...53T
Jan 6, 2003 11:11 AM
"Every race is an endurance race."

That said, the length of your longest training ride can be shorter if you are not training for 100K races. Of course if you are a P/1/2 your crits might be 100K, but flat.

Which brings up another point. Crits are not too hilly. Hill training is a great way to build strength for jumps and sprints, so don't cut hills out altogether.

I would double whatever sprint drills you would be doing for road racing. Sprints for the finish and for primes are much more important in crits.

Add more fast group riding and less solo riding to improve handling and drafting technique.

Less LSD, more intensity, so watch your caloric intake so you don't get fat. Fat is never an advantage.
I've heard it said...Mike-Wisc
Jan 6, 2003 2:16 PM
Some crits are like riding a pile driver, a quick thrill followed by getting slammed into the pavement, over and over and over and over and over again. One crit I watched had a hill that after 30 minutes over half the pack was on their lowest gear with some of the slower riders starting to walk and drop out. The downhill on the other side of the loop looked fun if you could make the compression turn at the top of it. Lap after lap after lap, endurance is denfinitely a big part of crits, so is quick recovery. Rest, pound, crank, rest, pound, crank, over and over and over again.

Have fun, some people love them. And they are intensely exciting.
re: advice for training only for crits?Matt Britter
Jan 6, 2003 3:14 PM
Intervals, intervals, & intervals.
Doug, I have been riding the industrial park between Palm, Ingram, Shepard, and Alluvial. Low traffic and doing 10 pedal sprints out of corners. You welcome to join anytime.
-mb
re: advice for training only for crits?Q-Pro
Jan 7, 2003 7:28 AM
except that you probably don't need to start doing intervals until a month before the first crit. I find it a lot quicker to build up intensity with intervals for crits than to build up the endurance needed for road races.

In the interim, do fast group rides to work on maintaining the high speeds.
Track!brider
Jan 7, 2003 8:42 AM
Points races, tempo races, scratch races, etc. All are applicable ot the environment of a crit, with the sprints probably spaced closer together (there's that fast recovery thing).
closest one is 150 mi away nmDougSloan
Jan 7, 2003 8:44 AM
re: advice for training only for crits?No_sprint
Jan 7, 2003 10:04 AM
Speed and handling, large fast groups. Do some wheeling touching and bumping clincs with your teammates. My guess is you probably have plenty of fitness. I am finding that in my fast races I keep an HR of 180 just to keep up.
what do you all think about this...?DougSloan
Jan 7, 2003 12:27 PM
I set my Computrainer pacer to about 30% more watts than I can make alone average over the distance (right now, that's about 400 CT/250 me); then, I draft for 10-25 miles. If I fall back at all, it hurts really, really bad catching up, as I'm already at my LT just staying in the draft. I try to come around now and then, and it nearly maxes my hr.

With the CT, drafting is fairly realistic. The more you fall back, the more power it takes to maintain speed or catch back up. The speed regulation is not as realistic, though, and you can fall back really fast if you aren't very careful. Let your mind drift off for even 5 seconds and you'll need an extra 200 watts to latch back on. I guess it's sort of like motor pacing. It makes the time pass quickly, too.

Doug
I think you're set.No_sprint
Jan 7, 2003 12:53 PM
Crits are all I do so far. I know you've done them before so you know the drill. Sit in until the last lap, hope to get lucky and sprint your @ss off. That's about it.

I'd like one of those things. No computrainer or no powertap equals not much wattage specific training. :(

Sprint drills.

At Manhattan Beach last year I rode injured and basically completely out of whack, thus the 180 (over my LT) to keep up. That hurt bad.

Good luck. I was hoping to get to the Santa Cruz crit this year, but that is now unlikely. I might venture upstate a couple times. Keep us up to date on your racing schedule.
If you can ride with a group...brider
Jan 7, 2003 1:00 PM
try reverse rotation pacelines. The back rider sprints to the front of the line. What usually happens is the overall speed increases to the point where the rider coming up has to do a genuine sprint just to get up there. Good training.
That hurts just reading it :-0 -- nmMcAndrus
Jan 7, 2003 1:53 PM
especially if it's a long pace line nmDougSloan
Jan 7, 2003 2:18 PM
We did it with groups of 7-8. nmbrider
Jan 8, 2003 8:11 AM
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