one week till first race, should I adjust or tone down training?
09-12-09, 06:23 PM
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one week till first race, should I adjust or tone down training?
My coached has flaked out on me so I'm not sure what to do. I've been doing a steady 5 day cadence, speed, tempo, long workout, and recovery ride schedule for about a month and a half. Should I stay with this, or is there a better pre-race training routine?
09-12-09, 06:32 PM
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Lets say your race is Sunday (if not, adjust this).
Do normal rides until Tuesday. Take Wednesday off. Normal tempo workout Thursday. Take Friday off. Short tempo/speed work on Saturday to open the legs. Race on Sunday.
That would be a peak. If you don't want to peak for this race, then just do what you normally do.
Do normal rides until Tuesday. Take Wednesday off. Normal tempo workout Thursday. Take Friday off. Short tempo/speed work on Saturday to open the legs. Race on Sunday.
That would be a peak. If you don't want to peak for this race, then just do what you normally do.
09-13-09, 12:34 AM
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Lets say your race is Sunday (if not, adjust this).
Do normal rides until Tuesday. Take Wednesday off. Normal tempo workout Thursday. Take Friday off. Short tempo/speed work on Saturday to open the legs. Race on Sunday.
That would be a peak. If you don't want to peak for this race, then just do what you normally do.
Do normal rides until Tuesday. Take Wednesday off. Normal tempo workout Thursday. Take Friday off. Short tempo/speed work on Saturday to open the legs. Race on Sunday.
That would be a peak. If you don't want to peak for this race, then just do what you normally do.
Good luck.
09-14-09, 04:09 PM
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The way it was basicly explained to me was to do less time on the bike, but be sure to keep the intensity up. The better condition your in, the more time off or taper you need. 5-7 days is good for me on a big race. On less important races, I don't hardly taper at all. Then again, I'm not fit. Someone doing am ironman may taper 3 weeks. My 2 cents.
09-14-09, 05:53 PM
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In the 2 days before the event, do not do anything resembling a sprint. Sprints deplete your legs of short burn fuel that can take days to completely replenish. So in short, keep the aerobic work prior to a race, but skip the anaerobic really top end stuff.
09-14-09, 07:05 PM
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If you keep your sprints at around 10 seconds, you don't lose anything. Those stores are the fastest to replenish from what I've seen.
09-14-09, 09:33 PM
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3 days before the race do 2 or 3 3 minute hard intervals and a couple 10 second sprints. 1- 1 1/2 hours total bike time
2 days before the race rest or short recovery ride (1/2 hour max)
1 day before the race do 1 hard 3 minute interval and a couple 10 second sprints with about an hour of total bike time.
On race day make sure you get a good warm-up which means starting to ride about an hour before the race start. You'll actually get about 40 minutes in between pee breaks and lining up. I try to get at least 10 miles in before any race start, but that's just me. I warm up kinda slow. Do a couple high cadence 80% sprints after you're plenty warm. Not all out, but enough to wake things up.
