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  1. #1
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    Road Race Training Plan?

    Can someone recommend me a schedule or a plan to train for a Road Race? I want to train as much as possible before trying to enter a Road race or a crit. I'm not new to cycling but I'm starting to be serious. . I live in SoCal so I usually ride in the LA River trail, Griffith Park, or sometimes around the Rose Bowl. I am 18 yrs old and 145 pds.
    Last edited by relnix; 06-19-13 at 04:31 PM.

  2. #2
    token triathlete Bah Humbug's Avatar
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    You want the 33: http://www.bikeforums.net/forumdispl...ad-Bike-Racing

    However, you'll want to not mention average speed.

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    Quote Originally Posted by Bah Humbug View Post
    You want the 33: http://www.bikeforums.net/forumdispl...ad-Bike-Racing

    However, you'll want to not mention average speed.
    Got it, edited. Though, why not? lol, and why is it called "the 33"?

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    token triathlete Bah Humbug's Avatar
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    Average speed is a poor indicator of fitness due to differences in wind, temperature, freshness of legs, drafting (if with others), and terrain.

    Each forum has a number. When you click back to the main Road Cycling forum you'll see, at the end of the URL "41-Road-Cycling". That number is what we refer to them as. This is the 41.

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    Quote Originally Posted by Bah Humbug View Post
    Average speed is a poor indicator of fitness due to differences in wind, temperature, freshness of legs, drafting (if with others), and terrain.

    Each forum has a number. When you click back to the main Road Cycling forum you'll see, at the end of the URL "41-Road-Cycling". That number is what we refer to them as. This is the 41.
    oh thanks, i thought it was a term.

  6. #6
    Senior Member mkadam68's Avatar
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    Quote Originally Posted by relnix View Post
    Can someone recommend me a schedule or a plan to train for a Road Race? I want to train as much as possible before trying to enter a Road race or a crit. I'm not new to cycling but I'm starting to be serious. . I live in SoCal so I usually ride in the LA River trail, Griffith Park, or sometimes around the Rose Bowl. I am 18 yrs old and 145 pds.
    More info needed:
    How much do you ride (average mileage) per week?
    How long does this take you (hours & minutes)?
    How many days do you ride during the week?
    Do you do any riding with groups?

    Also, the thing about average speed? With regards to racing, it's meaningless except in Time Trials.

    First thing, I'd say join a group training ride. The easiest one (and thus first one you should try) in our neck of the woods is The Montrose Ride. (If you handle it well, then comes the Rose Bowl Ride--Tue/Thu--and the Simi Ride during the winter. Do a Google search for any and all of these.) Saturday mornings, starts at 8:10am at Descanso Gardens in Montrose. My son (17 yr old) and I do it pretty much every week. (We're temporarily in Belgium until July 15, though.) If you feel up to it, lemmee know.

    Visit The C-Blog : the blog about cycling.

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    mkadam68, I'll go try it this Saturday, do you know what the pace is?

  8. #8
    Senior Member mkadam68's Avatar
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    Here's a detailed write-up I did a while back that should answer many questions...

    Description
    A large pack (100+ riders is normal) training ride through Pasadena, Arcadia, Monrovia, and into San Dimas before turning and finishing in Sierra Madre. It is essential that you have a couple things before joining the ride:
    • Group riding skills,
    • A cell phone, and
    • A map--or knowledge--of the area.

    And, while not the hardest training ride around, if you wish to remain with the group and not spit out the back, you need to be able to ride fast in spots and recover quickly at red lights before the next effort.

    Make sure you have your own resources and are self-reliant with regards to supplies, food, and water. Since this is a training ride, if you flat or have a mechanical, or stop for whatever reason, no one will stop or wait for you (except maybe your buddy). If you crash, they will check you out as they pass by and ask if you're okay first, only stopping to help if it looks serious. Riders are expected to be self-sufficient.

    Pace & Speed
    It's hard to state an average speed for the ride because it would be extremely misleading. With slowing for stops & lights, it is deceptively low. However, the slowest pace (on flat roads) is usually around 25mph and goes up from there. Quite often, typical cruising is about 27-28mph with many accelerations above that.

    A section along Live Oak/Arrow Highway (aside from the climbs, the hardest section where many riders can fall off the pace) regularly maintains 30mph+ for 3+ miles with maybe a few lights along the way to break it up. There is one "sprint" at mile 16 where speeds can exceed 40mph. The short ride is done by 10am (40-miles in 1:50), the long ride by 10:30.

    Occasionally, a local pro or two may show up. If they do, the pace is usually much harder for longer periods. If that is the case, disregard everything previously stated.

    While the numbers may seem daunting, if you can ride 25mph for extended periods, the ride may seem "easy" in spots. If it is too easy for you, and you need more of a workout, go to the front, and set the pace or attack.

    Hills
    Before the drag up to the finish, the short route is mostly pancake flat with one notable exception: Bradbury Hill on Winston Ave at mile 33. It's about 0.2 miles long at about 6-7% grade. Most of the pack takes it in their big ring.

    The long route has 4 distinct hills of note and a couple other things to know about. If you need information on them, just ask.

    As with most training rides, the hills are hard, but not the Hard Part. The Hard Part is after the hill: while you're trying to recover and get your HR down, somebody is up front drilling the pace. Happens here too.

    Lights & Stops
    There are stop lights all along the route. If the light changes to red before the front riders reach it, the pack will stop. If it changes after the front riders have entered the intersection or gone through, the whole pack will keep going, even if those at the back run the red light. Wave & smile at the bewildered motorists watching the spectacle. Front riders also slow for stop signs, and if it's safe, will continue through and the rest of the pack will follow. If it's not safe, or police are present, they will stop.

    Although rare, it is entirely possible to get a traffic citation while on the ride.

    Start Location
    There are two starting spots. The first location starts a small group (15--35 people). They roll generally downhill where they meet the second start (100+ people) after 8-miles. After that, even more people (1s, 2s or 3s) join in here-n-there as it rolls along.

    Start #1, 8:10am
    Descanso Gardens (map), corner of Descanso & Fairlawn Drives, La Canada-Flintridge/Montrose.

    Start #2, 8:25am (when they see the Start #1 group approaching)
    Trader Joe's (map) parking lot, corner of Grand & Mission, South Pasadena
    For those new to the ride, I recommend starting here. Advanced group riding skills are needed prior to arriving at Trader Joe's.

    Parking
    Usually, I park my car at the Rose Bowl in Pasadena. At 7:35am, I then ride 5-miles up to the start at Descanso Gardens to join the group. After the ride is finished in Sierra Madre, I ride back to the Rose Bowl (7-miles).

    Finish Location
    The official ride finish is at the corner of Baldwin & Sierra Madre Blvds (map) just north of the I-210 although many people peel off long before that and others freewheel in (finish is atop a climb, so this is usually us non-climbers). Plus, there are a couple stop signs on the finishing straight (make sure you stop, even if others don't!) and the village police of Sierra Madre aggressively ticket cyclists (ask me how I know!).

    You will notice that the finish is not in the same location as the start. This is where your map of the area will help you get back to your car (or house or whatever). If at the Rose Bowl, it is extremely easy to get back.

    Route
    The route itself has two options and splits at the corner of Cerritos & Gladstone Aves, 26-miles into the ride. The longer route turns right onto Gladstone while the shorter route stays straight/left on Cerritos.

    Short Route: 40-miles
    Long Route: 52-miles

    ----

    Any other questions?
    Last edited by mkadam68; 06-20-13 at 10:43 AM.

    Visit The C-Blog : the blog about cycling.

  9. #9
    Senior Member chil2makefun's Avatar
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    Quote Originally Posted by mkadam68 View Post
    More info needed:
    How much do you ride (average mileage) per week?
    How long does this take you (hours & minutes)?
    How many days do you ride during the week?
    Do you do any riding with groups?

    Also, the thing about average speed? With regards to racing, it's meaningless except in Time Trials.

    First thing, I'd say join a group training ride. The easiest one (and thus first one you should try) in our neck of the woods is The Montrose Ride. (If you handle it well, then comes the Rose Bowl Ride--Tue/Thu--and the Simi Ride during the winter. Do a Google search for any and all of these.) Saturday mornings, starts at 8:10am at Descanso Gardens in Montrose. My son (17 yr old) and I do it pretty much every week. (We're temporarily in Belgium until July 15, though.) If you feel up to it, lemmee know.
    Nice I live there. Where exactly are you if i may ask that?

  10. #10
    Cat 5 Mod Jandro's Avatar
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    Hi relnix! Congrats on deciding to take the plunge into racing.

    Check out this thread. It has just about everything you need to know about getting started. We also have a junior's racing forum that you should check out.

    I'm moving this to the 33. Take some time to go through the other stickied posts, browse the 'Training Status' thread, use the Search button for more specific things. Once you get your head full of info, feel free to start asking questions. We have a lot of really experienced racers that you can learn a lot from but be prepared to have some thick skin.
    Attack in the feeling because it says I'll win absolutely.

  11. #11
    Senior Member mkadam68's Avatar
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    Quote Originally Posted by chil2makefun View Post
    Nice I live there. Where exactly are you if i may ask that?
    (We're actually arriving Friday.) Son was invited onto a composite SoCal team to compete in the St. Martinusprijs race. We're staying at The Chainstay in Oudennarde for two weeks. (Then we'll go sight-see in France--Alps & le Tour--the 3rd week.)

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  12. #12
    soon to be gsteinc... rkwaki's Avatar
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    Quote Originally Posted by relnix View Post
    oh thanks, i thought it was a term.
    It is a team, you're not on it so you have to leave.....














    J/K - read the stickies...
    "if you ride it the way it's meant to be ridden there's no way any wife is less of a ***** than a bicycle." - gstein

  13. #13
    Cat 5 Mod Jandro's Avatar
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    Quote Originally Posted by rkwaki View Post
    It is a team, you're not on it so you have to leave.....














    J/K - read the stickies...
    He said "term" not "team".
    Attack in the feeling because it says I'll win absolutely.

  14. #14
    soon to be gsteinc... rkwaki's Avatar
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    Hehehehehehehehe
    "if you ride it the way it's meant to be ridden there's no way any wife is less of a ***** than a bicycle." - gstein

  15. #15
    **** that mattm's Avatar
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    Friel's "Training Bible" is good reading for beginners, the stickies are a bit randomized and too detailed for someone just starting out I think (for training, that is).

    Friel's blog is good too.

  16. #16
    Cat 5 Mod Jandro's Avatar
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    Quote Originally Posted by mattm View Post
    Friel's "Training Bible" is good reading for beginners, the stickies are a bit randomized and too detailed for someone just starting out I think (for training, that is).

    Friel's blog is good too.
    Attack in the feeling because it says I'll win absolutely.

  17. #17
    pan y agua merlinextraligh's Avatar
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    doing the rose bowl peleton ride on tuesday and thursday nights would be a good start.
    You could fall off a cliff and die.
    You could get lost and die.
    You could hit a tree and die.
    OR YOU COULD STAY HOME AND FALL OFF THE COUCH AND DIE.

  18. #18
    In the Pain Cave thechemist's Avatar
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    Quote Originally Posted by merlinextraligh View Post
    doing the rose bowl peleton ride on tuesday and thursday nights would be a good start.
    Yea, I would imagine in SoCal that you have quite a few serious group rides. Honestly, I would just make as many of those as you can and progress to the hardest group rides where you are attacking and its acceptable. If you can do that you will be fine and probably do well starting out.

  19. #19
    Senior Member chil2makefun's Avatar
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    Quote Originally Posted by mkadam68 View Post
    (We're actually arriving Friday.) Son was invited onto a composite SoCal team to compete in the St. Martinusprijs race. We're staying at The Chainstay in Oudennarde for two weeks. (Then we'll go sight-see in France--Alps & le Tour--the 3rd week.)
    cool if the weather let's me, i'll be about 30k's away from you doing 'de muur ven geraardsbergen'

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