race in one month--what should I be doing?

race in one month--what should I be doing?

Post by Jennifer DuBoi » Sun, 26 Jan 1997 04:00:00


The first xc race of the season is February 23. Any advice on what I
should be doing? I ride the stationary bike every day for either 60
minutes flat at a fairly low level or 72 minutes doing intervals. I also
lift weights 3x per week. I've been doing the riding training for the
past 2-3 months. Prior to that I had been running 6 miles per day.

I'm a female, 27 y.o., 5'5", 137 pounds.

I raced some last year but didn't do as well as I would have liked. Any
tips on what I should do for the next 4 weeks before the race? When
should I stop lifting? Riding?

Thanks
Jennifer

 
 
 

race in one month--what should I be doing?

Post by Kristan Roberg » Mon, 27 Jan 1997 04:00:00

Quote:

> The first xc race of the season is February 23. Any advice on what I
> should be doing? I ride the stationary bike every day for either 60
> minutes flat at a fairly low level or 72 minutes doing intervals. I also
> lift weights 3x per week. I've been doing the riding training for the
> past 2-3 months. Prior to that I had been running 6 miles per day.

> I'm a female, 27 y.o., 5'5", 137 pounds.

> I raced some last year but didn't do as well as I would have liked. Any
> tips on what I should do for the next 4 weeks before the race? When
> should I stop lifting? Riding?

Get out on your bike and start riding, find the WORST conditions you
can to ride on... and build up your bike handling skills.

 
 
 

race in one month--what should I be doing?

Post by Phil Bertr » Tue, 28 Jan 1997 04:00:00

Quote:

>The first xc race of the season is February 23. Any advice on what I
>should be doing? I ride the stationary bike every day for either 60
>minutes flat at a fairly low level or 72 minutes doing intervals. I also
>lift weights 3x per week. I've been doing the riding training for the
>past 2-3 months. Prior to that I had been running 6 miles per day.

I think you may be doing too much. Either cut out your 60 mins at a
fairly low level or make sure it is at a very very low level to give
your body some time to recover.
Make sure your intervals are hard ie. one day per week do up to 3 x 5
minutes in a big gear, low cadence, muscles really burning with a good
recovery between each rep. This will build your strength.
The other interval day work on speed ie. 2 x 10 mins at a faster pace,
normal cadence, muscles starting to burn at the end.

I would stress that having a day off the bike after a hard workout is
necessary to allow your body to recover and adapt to a higher level of
fitness. Make your workout more stressfull rather than do more
workouts.

The week before the race should be easy training.

PB
   Phil Bertram,    Hillsborough,    AUCKLAND,     New Zealand.

 
 
 

race in one month--what should I be doing?

Post by Jay Wenn » Tue, 28 Jan 1997 04:00:00

: The first xc race of the season is February 23. Any advice on what I
: should be doing? I ride the stationary bike every day for either 60
: minutes flat at a fairly low level or 72 minutes doing intervals. I also
: lift weights 3x per week. I've been doing the riding training for the
: past 2-3 months. Prior to that I had been running 6 miles per day.

: I'm a female, 27 y.o., 5'5", 137 pounds.

: I raced some last year but didn't do as well as I would have liked. Any
: tips on what I should do for the next 4 weeks before the race? When
: should I stop lifting? Riding?

It depends on when you want to peak.  If it's in July or August, then
intervals in Feb sounds early.  As a _very rough_ guide, I would take
6 mos and really work on endurance, and build up to lots of hours
towards the end.  Then I'd take 3 months and start working on intervals
(mild in the beginning, harder towards the end).  Then 3 months of
racing with your peak being in the 2nd or 3rd month.  You can (and
some probably should) use racing as some of your interval work as
you enter the main season, but you can't expect you do well in the first
training races.  All this being said, don't take my word for it.
There's books on this stuff, and I'm more of an xc skier (and a has
been bike racer).

BTW, it sounds like you're putting in the effort.  Are you recovering
from the workouts?  Taking some days off?

Jay Wenner

 
 
 

race in one month--what should I be doing?

Post by Dave Bla » Tue, 28 Jan 1997 04:00:00

Quote:

> The first xc race of the season is February 23. Any advice on what I
> should be doing? I ride the stationary bike every day for either 60
> minutes flat at a fairly low level or 72 minutes doing intervals. I also
> lift weights 3x per week. I've been doing the riding training for the
> past 2-3 months. Prior to that I had been running 6 miles per day.

> I'm a female, 27 y.o., 5'5", 137 pounds.

> I raced some last year but didn't do as well as I would have liked. Any
> tips on what I should do for the next 4 weeks before the race? When
> should I stop lifting? Riding?

In general I would keep 4-5 hours (that is right, 4-5 hours) of low
intensity riding for each interval session. Low intensity riding can
be defined for our purposes as riding that does not make you
breathe hard. You will only continue to make progress with
intervals if you follow this guideline. Otherwise your intervals
will continually breakdown your leg muscles so much that
you cannot  recover fully enough. If you are really worked it
can take a whole week or more to be fully recovered.

The week before the race do no intervals, but keep up the
low intensity rides. Keep those rides short the 2 days
pre-race.

As the season progresses, add more intervals and a corresponding
amount of more low intensity rides. If you follow this
regimen and make it up to 10 hours of low intensity
work per week  (and 2 hours high intensity) you will
be expert level. Try to make the low intensity rides
as long as possible (ie; a 3 hour ride and a 2 hour ride
are much much better than five 1 hours rides).

good luck.

--
Dave Blake

http://www.keck.ucsf.edu/~dblake