Training & Nutrition - Specific Race Training!

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BlackPaw
05-27-09, 08:04 AM
There is an event every year where I live, its called "Everyone on a bicycle". In the event besides other things there is a race.

The race:

Total race length is : 6km
Total riders : 30

The race starts from point "A" and ends in point "A". Its 3 km forwards and then backwards the same way.
After 3km you have to circle around the judge and then head back to the starting (finish) line.

START (finish) <------------------->TURN AROUND
3km.

I have about a month left for preparation.

Anyone have any specific training, tips on sprinting workouts etc?

Any help and advices are welcomed.

Jesper T
06-04-09, 08:58 AM
6km is a short distance and the course you describe sounds like a mass sprint. Depending on your fitness level I would recommend you to focus on VO2 max intervals and anaerobic workouts. Include some group rides with intervals at high speed to get a feeling of how important wind conditions and positions are.

Focus on quality in your training and forget about distance training.

I guess my VO2 Max Booster Program (http://www.training4cyclists.com/how-to-increase-your-vo2-max-in-14-days-vo2-max-test/) combined with some technical training and sprints sessions would be a perfect training program for you.
Creakyknees
06-04-09, 10:41 AM
is this one of those deals where anybody can show up and race? or is it a sanctioned USAC type event?

if it's the former... plan for starting at the front and getting out in front of the squirrely noobs.