Training & Nutrition - Race Training
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I recently start riding and wanna start training so I can race next year. Possibly start like next summer, give myself a lot of time to get ready. I plan on doin some marathon's this year but not racing in them, just beating my friends.
Anyways some info about myself, im 5'10 about 155-160. My latest average speed was 16 mph over 28 miles, no drafting. I know i need to start weight training, but is there any specific routine you guys can suggest that i should start and stick to over this year?
1. Base miles and weight training in the late winter/until early spring, weight training, first easy than heavy low rep sets for weight
2. Build Period with intervals, fast group rides, etc, spring and into summer
3. Race and peak during your race season, A priority races
4. Transistion period late summer, early fall.
You have asked a big question, I would suggest looking at a book by Friel, called the "cyclist training bible" and see how to plan a year schedule. Since you are only averaging 16 MPH you would be better off just getting in good miles until winter now to get faster. Maybe find some good group rides, etc.
You are at the point it seems where the best improvement will come from riding alot (like me). I am in the same circumstance except my goals are to be very very good in cat 4 next season, although my racing begins in February. Everything I have done this season has built up to Sunday (this sunday), my first real A priority race. I have done everything imaginable and I am peaking now.
Of course the best bet is to get a coach but you can do well with the books that are avalable now.
BTW you are in a good area, lots of races now, I would go and watch a few at most, talk to people about their experiences, training tips. You have a few months, you could even get into a mid september race and try it out this season, it is your choice.
Good place to live for bicycle racing!
Thanks, ill pick up that book. I do go on group rides but never really remembered my speeds after those. I go with a small group where we do a short ride wednesday, about 18 miles, then sunday's they usually do about 50 i think. I'm gonna try to go every time I can...
I might try a race sometime just to see what its like... I know i have no chance of even keeping up with the pack...
SInce you are in socal I would look at the CBR crit on Aug. 8 as the easiest crit avalable later part of the year. I am not quite sure in LA wher eyou are but I will be there...
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