Advertise on Bikeforums.net



User Tag List

Results 1 to 19 of 19
  1. #1
    Rawwrrrrrrrrr! wolfpack's Avatar
    Join Date
    Jan 2006
    Location
    Clayton, NC
    My Bikes
    2009 Specialized Ruby Sworks SL w/SRAM Red; 2006 Fuji Team RC; 2008 Felt F1x; 1980's Lotus Excelle; Mangusta FG/SS; Rossin (yet to be built up)
    Posts
    2,732
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)

    TT Prep? and women's races

    ok guys, i posted last week that i signed up for my first ever TT this coming tuesday and another one in may. got some good advice in that thread.

    my question now - is there anything in particular i should do to prepare for tuesday?

    yesterday was a fast group ride with hills, today off, tomorrow another fast group ride, prolly off sunday or the gym. last night was kinda hard (my avg was low, 16.6, but it felt like i shoulda had a higher avg. and yes, i read the post about averages not having much meaning) and i'm not sure i feel like riding today unless it would be something short and easy, like 20mi+/-.

    should i have the pasta for supper the night before? is there anything i should do the day of, that i normally wouldn't do??

    the second thing...i've found maybe two women's road races that i might sign up for. i'm not sure i want to try a crit, they just seem scary. are women allowed to sign up for men's races?

    thanks, karen.
    wolfpackcycles
    skiffrun: Enjoy the ride. Ride for the enjoyment.

  2. #2
    Eternal Cat3 Rookie branman1986's Avatar
    Join Date
    Jul 2006
    Location
    Atlanta, GA
    My Bikes
    2004 Giant TCR2 Composite & 2006 Fuji Touring
    Posts
    1,169
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    I enjoy a caffeinated nondiet soda with all the CO2 shaken out of it about 45 minutes prior to start time. Also get a gooooood warmup.

  3. #3
    Senior Member zimbo's Avatar
    Join Date
    Feb 2006
    Location
    North Carolina
    Posts
    2,040
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    How far is the TT?

    You might want to try the Dixie Classic Criterium or the Ace Speedway races (when they start up). Women are allowed to enter the Cat5 races and they may even have a women's race. The speedway race is obviously non-technical and the Dixie Classic course is easy as well save for a few bumps.

    --Steve

  4. #4
    Making a kilometer blurry waterrockets's Avatar
    Join Date
    May 2006
    Location
    Austin (near TX)
    My Bikes
    rkwaki's porn collection
    Posts
    26,112
    Mentioned
    20 Post(s)
    Tagged
    0 Thread(s)
    I wouldn't do anything out of the ordinary nutritionally. It's more likely to mess you up than help.

    I think you could potentially gain a little knowledge about how to pace yourself by doing a few mini time-trials with different strategies. Many people think you should just dial in a heart-rate and ride there, but it's not that simple for everyone. Try some 3-mile TTs on the same course at about 90% of your real TT pace (so you don't over do it before the race). Try hitting it harder on the climbs, then recovering slightly on the descents/flats. Try some with a constant HR. Try going easier in the beginning, then raising your HR progressively as you ride. Try some at a higher cadence (one cog over from where you'd "normally" ride). See what the times look like and how you feel. You can get a lot of improvements over just riding "hard."

  5. #5
    Rawwrrrrrrrrr! wolfpack's Avatar
    Join Date
    Jan 2006
    Location
    Clayton, NC
    My Bikes
    2009 Specialized Ruby Sworks SL w/SRAM Red; 2006 Fuji Team RC; 2008 Felt F1x; 1980's Lotus Excelle; Mangusta FG/SS; Rossin (yet to be built up)
    Posts
    2,732
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    Quote Originally Posted by zimbo
    How far is the TT?

    You might want to try the Dixie Classic Criterium or the Ace Speedway races (when they start up). Women are allowed to enter the Cat5 races and they may even have a women's race. The speedway race is obviously non-technical and the Dixie Classic course is easy as well save for a few bumps.

    --Steve
    the one tuesday is 8mi at the orange county speedway and the one in may is 10mi in charlotte/concord.

    thanks - karen.
    wolfpackcycles
    skiffrun: Enjoy the ride. Ride for the enjoyment.

  6. #6
    Will race for points dl613's Avatar
    Join Date
    Sep 2005
    My Bikes
    Tarmac, looking for another tri bike
    Posts
    165
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    start your "loading" two nights before your event and I eat clean the day before. Get a good warm up in right before the event, ride the day before with some light intervals and stay hydrated.

    go kick some butt, set a new PR or whatever your goal is.

    I know you can probably race some cat 5/open crits as a cat 4 woman but I don't know about RR's.

    Good luck. Post a report.
    Best finish this season-2nd with a prime $$$

    worst: DNF-flatted on crit

  7. #7
    Senior Member zimbo's Avatar
    Join Date
    Feb 2006
    Location
    North Carolina
    Posts
    2,040
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    Quote Originally Posted by wolfpack
    orange county speedway and the one in may is 10mi in charlotte/concord.
    I've done the one at Lowes Motor Speedway a couple of times and am signed up for the one in May.

    Some thoughts:

    - Both of these are short events so you shouldn't change your day-before diet at all. You won't run out of blood sugar in 25-30 minutes.

    - Both are evening events, so eat a light meal or solid snack an hour or two before the event. You don't want to be hungry while you ride but you don't want a full stomach either.

    - I personally drink a 20-ounce bottle of water before the TT but I don't bring water with me during the TT itself. IMO, 20-30 minutes is not enough time to get dehydrated. Some people can't stand the dry-mouth feeling and like to be able to sip along the way but it obviously disrupts your rhythm and aerodynamics to do so. I prefer to suck on a lifesaver.

    - The Lowes course is almost flat but the backstretch is definitely easier than the front stretch due a slight decline.

    - Warm up for half an hour before your start. There are different schools of thought on how intense this should be but you arguably want to spike your heart rate a couple of times to get the blood flowing and to alleviate the shock of going hard at the ***.

    - Treat the Orange County event as a warmup/practice for the Charlotte TT.

    - Don't get psyched out by the speed or the bling of other races. At Charlotte it can be somewhat intimidating because there are some freaking hard core guys out there. Remember that you are racing your own race.

    --Steve

  8. #8
    Eternal Cat3 Rookie branman1986's Avatar
    Join Date
    Jul 2006
    Location
    Atlanta, GA
    My Bikes
    2004 Giant TCR2 Composite & 2006 Fuji Touring
    Posts
    1,169
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    Quote Originally Posted by waterrockets
    Try hitting it harder on the climbs, then recovering slightly on the descents/flats. Try some with a constant HR.
    They did computer modelling assuming an average wattage, and the fastest times pushed higher wattage on hills and into wind, and less wattage on the downhill/tailwind sections. (just to reinforce what WR said)

  9. #9
    . botto's Avatar
    Join Date
    Jan 2006
    Posts
    40,338
    Mentioned
    4 Post(s)
    Tagged
    0 Thread(s)
    Quote Originally Posted by dl613
    start your "loading" two nights before your event and I eat clean the day before. Get a good warm up in right before the event, ride the day before with some light intervals and stay hydrated.

    go kick some butt, set a new PR or whatever your goal is.

    I know you can probably race some cat 5/open crits as a cat 4 woman but I don't know about RR's.

    Good luck. Post a report.
    what does 'eating clean' entail?

  10. #10
    pan y agua merlinextraligh's Avatar
    Join Date
    Aug 2005
    Location
    Jacksonville
    My Bikes
    Wilier Zero 7; Merlin Extralight; Co-Motion Robusta; Schwinn Paramount; Motobecane Phantom Cross; Cervelo P2; Motebecane Ti Fly 29er
    Posts
    27,416
    Mentioned
    10 Post(s)
    Tagged
    0 Thread(s)
    Warm up hard. An 8 mile TT is going to be a very intense effort. So you need to be ready to go hard from the gate. You need to gradually build up in your warm up until your doing a couple of maximal efforts a few minutes before your start time.

  11. #11
    Rawwrrrrrrrrr! wolfpack's Avatar
    Join Date
    Jan 2006
    Location
    Clayton, NC
    My Bikes
    2009 Specialized Ruby Sworks SL w/SRAM Red; 2006 Fuji Team RC; 2008 Felt F1x; 1980's Lotus Excelle; Mangusta FG/SS; Rossin (yet to be built up)
    Posts
    2,732
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    whew....lots of good advice, thanks a bunch.

    i would like to be able to do 18-19mph at this, but given that it's my first one, i'll have to take whatever i get and then just go on to the next one with improvement in mind. it's just practice this time...

    it's just...i'm a 42yo woman in my second year of riding and when i think about TT's or any races, it's just kinda scary, but not in a bad way. scary and exciting all at the same time. i think once i get one or two of these things under my belt, i might not be quite as nervous.

    i'll definitely post a report tuesday evening or wednesday morning and let you guys see just how slow i am

    K
    wolfpackcycles
    skiffrun: Enjoy the ride. Ride for the enjoyment.

  12. #12
    Senior Member
    Join Date
    Apr 2006
    Location
    Albuquerque, NM
    Posts
    2,976
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    Quote Originally Posted by wolfpack
    the second thing...i've found maybe two women's road races that i might sign up for. i'm not sure i want to try a crit, they just seem scary. are women allowed to sign up for men's races?
    Women can sign up for men's races in their category or one category lower (Cat 1 women may sign up 2 cateories lower).

  13. #13
    Making a kilometer blurry waterrockets's Avatar
    Join Date
    May 2006
    Location
    Austin (near TX)
    My Bikes
    rkwaki's porn collection
    Posts
    26,112
    Mentioned
    20 Post(s)
    Tagged
    0 Thread(s)
    Good luck! Embrace that nervous feeling -- it's a symptom of competitiveness

  14. #14
    Senior Member
    Join Date
    Jan 2006
    Posts
    4,926
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    Quote Originally Posted by wolfpack
    whew....lots of good advice, thanks a bunch.

    i would like to be able to do 18-19mph at this, but given that it's my first one, i'll have to take whatever i get and then just go on to the next one with improvement in mind. it's just practice this time...

    it's just...i'm a 42yo woman in my second year of riding and when i think about TT's or any races, it's just kinda scary, but not in a bad way. scary and exciting all at the same time. i think once i get one or two of these things under my belt, i might not be quite as nervous.

    i'll definitely post a report tuesday evening or wednesday morning and let you guys see just how slow i am

    K
    good luck Karen! cant wait to find out how you did!
    go get them

  15. #15
    Senior Member Stallionforce's Avatar
    Join Date
    Apr 2005
    Location
    Victoria
    My Bikes
    05 Norco CRR Team Carbon Dura Ace, 06 Cervelo P2C TT Dura Ace, 88 Olmo Steelie w. Campy Mirage, Cypress CX w. 105
    Posts
    1,372
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    Good luck with it! Lots of good advice here. Do you have a trainer? I recommend warming up on the trainer, and making sure to get your heart rate up to race level about 5 to 10 minutes before you start. I would try a 20 to 25 minute warmup followed by about 3 to 5 minutes of threshold, then pack it up and get to the line!

    Hope you do well and, more importantly, have some fun!

  16. #16
    Rawwrrrrrrrrr! wolfpack's Avatar
    Join Date
    Jan 2006
    Location
    Clayton, NC
    My Bikes
    2009 Specialized Ruby Sworks SL w/SRAM Red; 2006 Fuji Team RC; 2008 Felt F1x; 1980's Lotus Excelle; Mangusta FG/SS; Rossin (yet to be built up)
    Posts
    2,732
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    nah on the trainer...well i do have one, but i hate riding it, so i'm trying to sell it. i'll just have to get there early enough to do some warmups on the track. i've found that i definitely need at least 20 min or so to warmup before riding hard in my group rides.

    nervousness - sign of competitiveness...well, i'm definitely very competitive so i hope you're right WR. must harness all that competitive/nervous energy on tuesday evening

    as for the races, these are the 2 i'm thinking about: 3rd Annual Dragon's Challenge women's (cat3/4) road race in Fayetteville,NC and the Cape Fear Road Race in Fuquay Varina, NC.
    wolfpackcycles
    skiffrun: Enjoy the ride. Ride for the enjoyment.

  17. #17
    Will race for points dl613's Avatar
    Join Date
    Sep 2005
    My Bikes
    Tarmac, looking for another tri bike
    Posts
    165
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    Quote Originally Posted by botto
    what does 'eating clean' entail?
    No EPO!!! Kidding.

    My legs feel lazy if I eat sugary crap or junk food the day before a hard effort. So I just mean stick to your normal training diet if you have one or whatever you normally eat.

    Don't sell the trainer since warming up on course isn't always an option.
    Best finish this season-2nd with a prime $$$

    worst: DNF-flatted on crit

  18. #18
    Rawwrrrrrrrrr! wolfpack's Avatar
    Join Date
    Jan 2006
    Location
    Clayton, NC
    My Bikes
    2009 Specialized Ruby Sworks SL w/SRAM Red; 2006 Fuji Team RC; 2008 Felt F1x; 1980's Lotus Excelle; Mangusta FG/SS; Rossin (yet to be built up)
    Posts
    2,732
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    dang...you mean if i don't sell it, i have to lug it to the course and warmup on it! hmm, hadn't even thought of that.
    wolfpackcycles
    skiffrun: Enjoy the ride. Ride for the enjoyment.

  19. #19
    Senior Member zimbo's Avatar
    Join Date
    Feb 2006
    Location
    North Carolina
    Posts
    2,040
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    At the Charlotte TT you don't need to bring a trainer because there's a separate area where you can warm up while riders are on the track.

    Often in a criterium there isn't enough time between events to get in a long workout on the actual course, especially if yours isn't the first race. That said, I have yet to enter a road race or criterium where I wasn't able to find a separate warmup area (side streets or whatnot)--but then I've only entered a handful of races.

    --Steve

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •