|ATTN: Training gurus...||dcm311|
Aug 11, 2003 7:49 AM
|My name's Daniel and I post here a fwe times a year when I need advice. I'm an expert mountain bike racer and a CAT 4 roadie with most of my focus on mountain biking. I'm asking here because the roadies seem to be much more scientific about training.
Anyway, here's the background:
I started a four or so week peak where I won races four weekends in a row about seven weeks ago. The problem is I went of vacation to Spain (awesome trip, if anyone's interested I'll post pictures and write up a little report) for a bit over two weeks where I just ate helado and sat around. I got back friday and went for a tough Ned ride saturday which I was definately hurting on. I had a Winter Park race the next day and thought a ride before would help me get back into gear.
Everything started to go wrong the night before the race when I discovered I bent a few things from crashing on the Ned ride and I was too busy to fix. The next morning I woke up late and rushed out the door to catch my ride. By the time we got there I felt alright, but my legs were really tight. After an abbreviated warm up i rolled to the line and immediately got dropped by people I usually beat. I ended up DFL about 30 minutes back in an idealy 2 hour race.
Now the question:
The series is now tied between me and three others. Whoever wins the last race, which is in two weeks, wins the series. I really want the win and I'd like any advice on how to prepare.
PS I'm in the blue
|I would ride with extra intensity, lower volume. Maybe a cruise||bill|
Aug 11, 2003 8:30 AM
|interval session, a hill sprint session, and maybe a longer hill ride, mixing it up a little.
Your problem is probably not aerobic base, which wouldn't erode that quickly (not only that, but you don't have time to rebuild, anyway). You probably have time to get your edge back, though, I'd say. Just make sure that intense days are really intense, and don't ride too much or too hard, for sure, other than on intense days, so that you can maintain the intensity when you're doing it.
I ain't no guru, but that's what I would try, anyway.
|Ever hear of jet lag?||Kerry Irons|
Aug 11, 2003 5:08 PM
|If I read you right, you got off the plane with a 6 hour jet lag, did a ride the next day, and then the next day did a race with a whole bunch of stress before hand. Sounds like a recipe for disaster, even if you'd been riding your regular training while in Spain. Combine this with two weeks of inactivity and your results are hardly a surprise. Get back on your training program, with a little extra recovery riding thrown in for a couple of weeks. And don't expect to peak again so soon - it doesn't happen often.|
|Do your best and...||spookyload|
Aug 12, 2003 9:02 AM
|if you don't win, so be it. You had an awesome vacation from the sounds of it, and if it really was that important to win the series, you wouldn't have taken two weeks off during the series. Your body won't work like hell for four weeks, take half of that time off, and perform at the same level afterward. Your body lost fitness, maybe not a whole bunch, but it did. As for training for a 4 week peak, I have never heard about training to peak for 4 weeks. Maybe it is some new MTB thing.|
Aug 12, 2003 12:10 PM
|Today I rode some hard road hills with a few friends I'm usually evenly matched with and I blew them out of the water. Strange how the body works isn't it?|
|Then Kerry's absolutely right about the jet lag||lonefrontranger|
Aug 12, 2003 7:05 PM
|I moved from Ohio to Germany and back a few years ago, and I've been to France since. The discovery I made from this is that the westward travel is by far the worst / hardest on me physically. It takes me about a week to readjust, but when I go from the U.S. to Europe I can get up to speed right away. Funny how that works.
I'd go with the less volume, more intensity suggestions above - agreed that your base will not erode in that time frame. In fact now that you are well rested, if you time it right, you may be able to pull off a short but sweet end of season peak.
Is that a Boulder / Denver Couriers kit you're wearing? Those look like Rio/Monsoon guys you're riding with in that photo, so I'd assume it was taken somewhere up around Ft. Collins. I did the GP Rio on Saturday (ride report above).
|Yep, that's it...||dcm311|
Aug 12, 2003 7:15 PM
|Didn't really race for them this year, but those were the only clothes I had back then. That was actually the wheels of thunder race at the start of the season--come to think of it I really haven't raced on the road since then. I started the Horgan, but had to DNF due to a broken pedal, bummer.|
|ah yes, the Dash for Cash||lonefrontranger|
Aug 12, 2003 7:29 PM
|I raced 35+ at that one and took 2 cash primes, then led my teammate out for the schwag prime. Then I got stupid and panicky in the final sprint, went way too early and made a fool of myself.
My SO raced the 4's at WOT, so I probably saw you there. He's the big LVC dude on the reflex blue Colnago.
|re: ATTN: Training gurus...||RockyMountainRacer|
Aug 15, 2003 9:15 AM
|Daniel, I am also an Expert MTB racer doing the Winter Park series. I am a first year Expert, so I don't really have a shot to win the series. My goal was to podium for the series overall, and I was well on track for that untill I got strep throat. I also had a DFL race at Winter Park because of that--not a whole lot of fun! So now I am in fifth overall and probably too many points back to podium unless I have a really good Tipperary Creek race (which I am trying very hard to have of course).
So anyway, I had to take 2 weeks off of training to recover from my strep, which puts me in the same boat as you. What I noticed in my first race back was just that my power was way down. I was not suffering and I could get my heart rate and breathing up without a problem, I just couldn't turn as big a gear at threshold as I needed to and consquently lost to some dudes I had been consistently beating before I got sick.
As of this week I feel like I am back to my prior level of fitness, and what I have been doing to get there is a lot of very short highly intense intervals to stimulate getting my peak power output back. I have been doing sets of 4 30sec on/30sec off intervals, and actually started with 15/15's the first week coming back. I also did exclusive sprint days where I just do 15-20 all-out 10-15 second sprints with about a minute recovery in between.
I felt like during the time off the bike I had not lost my aerobic fitness or much of my lactate threshold fitness, but power output was down. Doing this peak power work has quickly upped my power at threshold. Try it and see if it works for you!