Cycling and bicycle discussion forums. 
   Click here to join our community Log in to access your Control Panel  


Go Back   > >

"The 33"-Road Bike Racing We set this forum up for our members to discuss their experiences in either pro or amateur racing, whether they are the big races, or even the small backyard races. Don't forget to update all the members with your own race results.

User Tag List

Reply
 
Thread Tools Search this Thread
Old 04-13-07, 07:49 AM   #1
wolfpack 
Rawwrrrrrrrrr!
Thread Starter
 
wolfpack's Avatar
 
Join Date: Jan 2006
Location: Clayton, NC
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: 2,728
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(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.
wolfpack is offline   Reply With Quote
Old 04-13-07, 07:50 AM   #2
branman1986
Eternal Cat3 Rookie
 
branman1986's Avatar
 
Join Date: Jul 2006
Location: Atlanta, GA
Bikes: 2004 Giant TCR2 Composite & 2006 Fuji Touring
Posts: 1,167
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(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.
branman1986 is offline   Reply With Quote
Old 04-13-07, 07:55 AM   #3
zimbo
Senior Member
 
zimbo's Avatar
 
Join Date: Feb 2006
Location: North Carolina
Bikes:
Posts: 2,040
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(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
zimbo is offline   Reply With Quote
Old 04-13-07, 07:59 AM   #4
waterrockets 
Making a kilometer blurry
 
waterrockets's Avatar
 
Join Date: May 2006
Location: Austin (near TX)
Bikes: rkwaki's porn collection
Posts: 26,130
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 1 Post(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."
waterrockets is offline   Reply With Quote
Old 04-13-07, 08:02 AM   #5
wolfpack 
Rawwrrrrrrrrr!
Thread Starter
 
wolfpack's Avatar
 
Join Date: Jan 2006
Location: Clayton, NC
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: 2,728
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(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.
wolfpack is offline   Reply With Quote
Old 04-13-07, 08:06 AM   #6
dl613
Will race for points
 
dl613's Avatar
 
Join Date: Sep 2005
Bikes: Tarmac, looking for another tri bike
Posts: 165
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(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.
dl613 is offline   Reply With Quote
Old 04-13-07, 08:14 AM   #7
zimbo
Senior Member
 
zimbo's Avatar
 
Join Date: Feb 2006
Location: North Carolina
Bikes:
Posts: 2,040
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(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 gun.

- 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
zimbo is offline   Reply With Quote
Old 04-13-07, 08:31 AM   #8
branman1986
Eternal Cat3 Rookie
 
branman1986's Avatar
 
Join Date: Jul 2006
Location: Atlanta, GA
Bikes: 2004 Giant TCR2 Composite & 2006 Fuji Touring
Posts: 1,167
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(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)
branman1986 is offline   Reply With Quote
Old 04-13-07, 08:54 AM   #9
botto 
.
 
botto's Avatar
 
Join Date: Jan 2006
Bikes:
Posts: 40,363
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(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?
botto is offline   Reply With Quote
Old 04-13-07, 09:20 AM   #10
merlinextraligh
pan y agua
 
merlinextraligh's Avatar
 
Join Date: Aug 2005
Location: Jacksonville
Bikes: Wilier Zero 7; Merlin Extralight; Co-Motion Robusta; Schwinn Paramount; Motobecane Phantom Cross; Cervelo P2; Motebecane Ti Fly 29er; Calfee Dragonfly Tandem
Posts: 29,135
Mentioned: 1 Post(s)
Tagged: 0 Thread(s)
Quoted: 23 Post(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.
merlinextraligh is offline   Reply With Quote
Old 04-13-07, 09:29 AM   #11
wolfpack 
Rawwrrrrrrrrr!
Thread Starter
 
wolfpack's Avatar
 
Join Date: Jan 2006
Location: Clayton, NC
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: 2,728
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(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.
wolfpack is offline   Reply With Quote
Old 04-13-07, 09:32 AM   #12
asgelle
Senior Member
 
Join Date: Apr 2006
Location: Albuquerque, NM
Bikes:
Posts: 3,214
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 6 Post(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).
asgelle is offline   Reply With Quote
Old 04-13-07, 09:33 AM   #13
waterrockets 
Making a kilometer blurry
 
waterrockets's Avatar
 
Join Date: May 2006
Location: Austin (near TX)
Bikes: rkwaki's porn collection
Posts: 26,130
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 1 Post(s)
Good luck! Embrace that nervous feeling -- it's a symptom of competitiveness
waterrockets is offline   Reply With Quote
Old 04-13-07, 09:36 AM   #14
blonduathlongrl
Senior Member
 
Join Date: Jan 2006
Bikes:
Posts: 4,927
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(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
blonduathlongrl is offline   Reply With Quote
Old 04-13-07, 11:53 AM   #15
Stallionforce
Senior Member
 
Stallionforce's Avatar
 
Join Date: Apr 2005
Location: Victoria
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)
Quoted: 0 Post(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!
Stallionforce is offline   Reply With Quote
Old 04-13-07, 12:14 PM   #16
wolfpack 
Rawwrrrrrrrrr!
Thread Starter
 
wolfpack's Avatar
 
Join Date: Jan 2006
Location: Clayton, NC
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: 2,728
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(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.
wolfpack is offline   Reply With Quote
Old 04-13-07, 12:18 PM   #17
dl613
Will race for points
 
dl613's Avatar
 
Join Date: Sep 2005
Bikes: Tarmac, looking for another tri bike
Posts: 165
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(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.
dl613 is offline   Reply With Quote
Old 04-13-07, 12:26 PM   #18
wolfpack 
Rawwrrrrrrrrr!
Thread Starter
 
wolfpack's Avatar
 
Join Date: Jan 2006
Location: Clayton, NC
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: 2,728
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(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.
wolfpack is offline   Reply With Quote
Old 04-13-07, 01:57 PM   #19
zimbo
Senior Member
 
zimbo's Avatar
 
Join Date: Feb 2006
Location: North Carolina
Bikes:
Posts: 2,040
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(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
zimbo is offline   Reply With Quote
Reply


Thread Tools Search this Thread
Search this Thread:

Advanced Search

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off



All times are GMT -6. The time now is 06:55 PM.