"The 33"-Road Bike Racing - 1 month to race fitness? Is it possible?

So since November I have been writing my Masters thesis and have only put in 147 miles this year on the bike. I defended my thesis on Monday and it is time to hit the pedals hard. I am 20 lbs heavier than I was in November and not near in the same fitness level. Anyone have any intense riding plans that would get me somewhat suitable to race by June? (Not winning but not afraid of having a heart attack from being fat)

I basically need to do all of my base in a quick period of time and start building some fitness....ideally I'd like to be racing in somewhat decent form by the end of the season.

I upgraded to 4's at the end of the season last year and put in 375 hrs last year on the bike. I want to put atleast that many in by the end of the year this year and focus on being in great race shape by the end of next season. Any advice would be appreciated!

good luck with that... i'd try to take it easier if i were you.

I predict severe droppage. Is it that important to race in this particular race, when you should really be doing base training?

don't dig yourself into a hole. ride, remind yourself why you enjoy riding, after a while do some group rides , then assess.

if all else fails, read this (http://bikeforums.net/showthread.php?t=380788).

don't dig yourself into a hole. ride, remind yourself why you enjoy riding, after a while do some group rides , then assess.

if all else fails, read this (http://bikeforums.net/showthread.php?t=380788).

+1, you've basically done the equivalent of 1 week of training, a smallish week at that (147 mi.) while all of your competition has been doing that each week over that same time period. just ride, train intelligently, go ahead and enter your races to be in the "scene" and learn how to hang onto a pack when you're not fit - good lessons - but honestly, your season is toast.

don't dig yourself into a hole. ride, remind yourself why you enjoy riding, after a while do some group rides , then assess.

if all else fails, read this (http://bikeforums.net/showthread.php?t=380788).


great advice.

later.

Week One: just put in some miles. Do some fast pedal intervals, and some one legged drills.

Week Two: put in a little bit longer miles. Add some tempo intervals

Week Three: add some steady state intervals and a hard group ride.

Week Four: recovery week, back off just a bit.

Week Five: start racing, realizing you're not back to where you left off, but use the races for training.

Tabata!

I predict severe droppage. Is it that important to race in this particular race, when you should really be doing base training?


No particular race....just want to race again. I understand this season is going to be a wash and I understand I will be dropped in EVERY race I do (which isn't much different than last season). I just wanted to build some fitness and wondered if anyone had some boot camp-esque type of training for quick fitness.

Thanks for your replies everyone.

Get you base miles in, atleast 4 to 6 weeks. Then you can begin working on SST rides till you can hang with the pack.

Put in long hard sessions of 100+ miles or more at least 3 times a week.

3 years and I am still not there. I don't know what you could accomplis in a month.

Put in long hard sessions of 100+ miles or more at least 3 times a week.

I recommend 200 miles or more, twice a day, starting today.

I started training after the new year and was racing by Feb 3. Bummer weather(rain, cold, wind) and got dropped in the first race. Following week 5th. week after that 3rd.

It can be done.

In my younger days I could do it on a Computrainer in 3 weeks. Now it takes a few months, several thousand miles in weather and road conditions that 90% of the weenies here would never consider tolerating, a major diet, getting my lungs sucked out in a few early races and and some Divine Intervention.

What a fun hobby this is.

eh, no.

At a 20lb deficit from last year and that little riding, I imagine you are at least 3 months away from last years race form. If you bust ass and make riding the only goal in your life you might be 2 months away, but with a normal schedule I'd guess you have 4-5 months untill you are "there", your season is shot unless you want to race in September and October.

Your season isn't shot unless you're racing Cat3 or above. Anything below that and you're basically just racing for experience, anyway. Just get out there and do the best you can. Racing when you aren't as strong as you'd like to be can help make you a smarter racer, too.

Let us know how it goes Chris.....
Here is a flashback to last season for ya :)

http://i30.photobucket.com/albums/c342/garysol1/marx%20bensdorf2007/chris.jpg

Just race. You can't do any worse than this poor slob.

http://i228.photobucket.com/albums/ee303/ivanhoe_martin/suffer.jpg

Skip base all together. Do TT intervals, lactate intervals and recovery rides. I'll have a consolation beer ready for you after lap 3. ;)

It ain't none gonna matter.

Just have fun.

Your season isn't shot. Just pick a race or several to aim for in September. Skip the long base miles, but do plenty of tempo and sweet spot training for the next month or two, suffer through your first races, then add in your intensity in July/August and peak in September. Everyone else will be on the decline so it'll be a good chance to kick ass.

Just race. You can't do any worse than this poor slob.


or me :o

Just take the approach that I am, don't try to rush it, just take each race as a stepping stone and learning experience leading to hopefully better results later in the season. I'll probably be OTB in the first lap next week and yanked off the course in embarrassment - which will drive me to work harder for the July and August road races. Put a pic of Pcad with his big hair on your stem too...it can't hurt. ;)

Put a pic of Pcad with his big hair on your stem too...it can't hurt.

oh yes it can

Get you base miles in, atleast 4 to 6 weeks. Then you can begin working on SST rides till you can hang with the pack.

This is rubbish as well. What are you lot talking about in here lately? Seriously. Start intensity work immediately. Seriously.

Let us know how it goes Chris.....
Here is a flashback to last season for ya :)

http://i30.photobucket.com/albums/c342/garysol1/marx%20bensdorf2007/chris.jpg

that is about the weight I'm at now....by the end of race season last year you can take 20 lbs off that picture. Unless I lose 50 lbs I will never be a contender but i love to race!

...but i love to race!

Well there you go. Just go do it!

Put in long hard sessions of 100+ miles or more at least 3 times a week.

That's a sure recipe for overtraining.... :eek:

Mileage doesn't matter. Hours on the bike does. If you're doing alot of climbing or the intensity is high, you can get away with less mileage. Always pick quality over quantity especially when you don't have much time to train. :)

This is rubbish as well. What are you lot talking about in here lately? Seriously. Start intensity work immediately. Seriously.

I started out in January with high intensity mixed in with Zone 2 and 3 rides. Then once a week doing a recovery ride. I'm *only* doing 225-250 miles a week right now but within the next month or so I'll be up to 300+ (I'm taking my time). But Like I said before, if you are in a time crunch and want to get to race form quickly, ramp up the intensity from the get go. You do need an aerobic base, but you can still get it in Zones 3 and 4.

This is rubbish as well. What are you lot talking about in here lately? Seriously. Start intensity work immediately. Seriously.

Like trying to ignite a damp bottle rocket with an empty bic.

OP,

Just ride. Put in some distance and drop some weight. Focus HEAVILY on your nutrition. Go see your doctor to make sure everything still works.

Go to races just to reconnect with the scene. Maybe volunteer at a bigger race in your area. They'd appreciate the help.

Keep riding.

Think about your form when you are riding. Think about being relaxed on the bike. Fluid.

Do lots of seated climbing.

Start doing some SST after the weight has come down a bit.

Go to races if you want but go with the aim of having a good time.

Carry the fitness you gain between now and the end of the season THROUGH THE WINTER. Hook up with a group for a weekend ride. Do the other on your own with more intensity.

Be trained up and ready to race in the spring.

Be prepared to burn out mid-to-late summer.

Get off the bike and go fishing, camping or anything but ride!

Get on the bike in the early fall and start riding with your friends again.

Oh. Don't waste riding time on BF.

OP,
Just ride. Put in some distance and drop some weight. Focus HEAVILY on your nutrition. Go see your doctor to make sure everything still works.
Go to races just to reconnect with the scene. Maybe volunteer at a bigger race in your area. They'd appreciate the help.
Keep riding.
Think about your form when you are riding. Think about being relaxed on the bike. Fluid.
Do lots of seated climbing.
Start doing some SST after the weight has come down a bit.
Go to races if you want but go with the aim of having a good time.
Carry the fitness you gain between now and the end of the season THROUGH THE WINTER. Hook up with a group for a weekend ride. Do the other on your own with more intensity.
Be trained up and ready to race in the spring.
Be prepared to burn out mid-to-late summer.
Get off the bike and go fishing, camping or anything but ride!
Get on the bike in the early fall and start riding with your friends again.
Oh. Don't waste riding time on BF.

If that's your advice then you either were or still are a sht coach.

To moderate pack fodder race fitness in a month can be done. I did it earlier this year. I also did it last year. Lots of very structured intervals. Throw in an endurance day every week where you ride zone2-3 for a long ass time. Race when you can. You'll get your ass kicked into shape.

If that's your advice then you either were or still are a sht coach.

Oh, horsepucky. :rolleyes:

To moderate pack fodder race fitness in a month can be done. I did it earlier this year. I also did it last year. Lots of very structured intervals. Throw in an endurance day every week where you ride zone2-3 for a long ass time. Race when you can. You'll get your ass kicked into shape.

At my weight, at best I am pack fodder but it is still friggin fun...

If that's your advice then you either were or still are a sht coach.

Seppo, no offense, but Bob is one of the more knowledgable posters around here, and what he says makes sense. In the meantime, you managed to retire from racing before you even had a career, never obtaining a single win. This response goes up there with some of your other questionable comments, such as the one where you claimed that riding on the hoods is not real training. Anyhow, be careful who you accuse of being "sht."

At my weight, at best I am pack fodder but it is still friggin fun...

:beer:

If you can get fit enough to race, the racing will make you MUCH fitter, faster, leaner. I had a spot or two of considerable bother in the early Spring Series races, never got shelled, and now I have 9 races under my belt. You really can race your way into condition, which is partly what those Spring races are supposed to be for. Ideally you get there ready to crush souls, but that's tough on March 2 or whatever stupid date those races started. Jeez, I'm getting cold just thinking about that first month of racing.

Seppo, no offense, but Bob is one of the more knowledgable posters around here, and what he says makes sense. In the meantime, you managed to retire from racing before you even had a career, never obtaining a single win. This response goes up there with some of your other questionable comments, such as the one where you claimed that riding on the hoods is not real training. Anyhow, be careful who you accuse of being "sht."

I am deeply offended.

If that's your advice then you either were or still are a sht coach.

WHO is my advice directed toward? A Cat1 rider wanting to move to a DivIII team? A junior looking for a slot on the National Team long list? Ah...no.

These are some basic suggestions to someone who needs to loose significant weight, seems not to be a youngin, and stated that we was really focused on NEXT YEAR. This isn't just about getting in shape. It is focused on the lifestyle change that needs to accompany the training if the OP really wants to move from Cat 4 to 3 in 2010.

If you have other suggestions then post them. I'm certain the OP would also like to consider your advice.

Edit: Focus 2009. I'm just back from a trade show and thinking in model years.

I've NEVER heard of a coach not telling a rider to put in significant BASE MILES prior to ramping up training in any serious way. Fortunately for Pcad, my entire life is friggin significant base miles (I think I have 30K + base miles by now) so that's not a big issue if you know what I mean. Nomad, I know you know what I'm talking about here you mileage junkie you.

thanks for the advice guys...

I know without significant weight loss, I will not be a great racer but that doesn't mean I cant have a great time doing it. Last season I was 217 or so at the end of the season...right now i'm running 236. I wasn't anything but pack fodder (at best) at 217 and I won't be at 236. I just want to be back to my 217 shape and not feeling like I'm going to bonk after a 2 hour ride like I did today.

if only I could get get some new lungs, new legs, less weight and a little EPO and I'd be set!

have a great season guys!

thanks for the advice guys...

I know without significant weight loss, I will not be a great racer but that doesn't mean I cant have a great time doing it. Last season I was 217 or so at the end of the season...right now i'm running 236. I wasn't anything but pack fodder (at best) at 217 and I won't be at 236. I just want to be back to my 217 shape and not feeling like I'm going to bonk after a 2 hour ride like I did today.

if only I could get get some new lungs, new legs, less weight and a little EPO and I'd be set!

have a great season guys!

Do race! Have a blast! Just keep focused on the longer term goals.

Rapid weight loss is a false goal. Steady, even loss over time will yield real results. 20lbs on the quick will leave you listless and will greatly hamper your training. Then it's the downward loss-gain spiral to hell.

Enjoy your rides this weekend. ;)

thanks for the advice guys...

I know without significant weight loss, I will not be a great racer but that doesn't mean I cant have a great time doing it. Last season I was 217 or so at the end of the season...right now i'm running 236. I wasn't anything but pack fodder (at best) at 217 and I won't be at 236. I just want to be back to my 217 shape and not feeling like I'm going to bonk after a 2 hour ride like I did today.

if only I could get get some new lungs, new legs, less weight and a little EPO and I'd be set!

have a great season guys!

Just keep hammering Chris. If you don't feel you're ready to race, find a local hammerhead training ride and just keep showing up no matter how often you get dropped. That always worked for me. And I would go from off the back to at the front after a while. So will you.

The great thing about racing before you feel you're ready is that you get a glimpse of where you need to be and are better able to formulate an idea from week to week of how to get there.
So much of it is mental as well. That was my biggest battle when the year started, and it took that first race and getting blown out the back to help me remember what I was capable of and that I hadn't been finding and pushing my limits in training.