Road Cycling - how best to train for a 1 mile race?

My school has a big bike race each year, its 1 mile long, flat paved 1/3 mile oval track.

I'm new to biking and not sure of the best way to train for a race like this, which is mostly just a sprint, but takes some muscular endurance as well (at least, more than I have at the moment).

any comments or suggestions?

Sir,

I take it this race is very soon and you want to get good overnight?

Bottom line is you will need to do intervals. Intervals of over 1 mile with rest in between. Eventually your body will get used to this and get stronger. Again this takes time. But basicly this is the only plan for this approach. Eventually you will be able to do 1 mile with a nice sprint in the end to finish it off really tired.

about 6 months. and Im already in 'decent' shape =)

thanks for the tips guys

Sir,

Well just concentrate on intervals. This will also help you in any other events of this kind, like criteriums. Follow a structured interval program.

You have plenty of time to train. Make sure you have a bike that is a good fit, that is the most important.

I would start off at .3 miles. ride 3 times a week, maybe a slightly longer ride on weekends. Make sure you take days off so your body has time to rest/heal. Add 10% each week.

Drink plenty of fluids, before after and during the ride

it's similar to riding a kilometer on the track without the annoying turns. you're probably young for weight training, so i would suggest hill intervals to help you develop strength. two days a week for this type of training is enough. you'll need to improve your aerobic power and anaerobic endurance. therefore longer and harder flat intervals with complete rest in between.

with a race this short concentrate on sprints as hard as you can go for 15s. do this drill 10 times and rest if you can do it again, do it. A mile race is more aboout sprint tactics, If you do my work out you'll have half the qualifications of the race completed. Good luck.

Well, you had 9 years to train, how did you do at the race?

..

http://i.zdnet.com/blogs/zombie.jpg

http://i.zdnet.com/blogs/zombie.jpg

Jynx i'm getting tired of your random off topic image postings. I'm kind of wondering how he did at the race too, ok?

Prepare for the reality of the race by jumping off your porch face first into the sidewalk a few times.

Prepare for the reality of the race by jumping off your porch face first into the sidewalk a few times.

trues dat.

Nice 41 there mooxster :beer:

PWnnnnd.

Jynx i'm getting tired of your random off topic image postings. I'm kind of wondering how he did at the race too, ok?


Somehow I don't think he'll be back to answer that question...

You must practice drinking beer. Then you must fill up water balloons. Figure out how to destroy the fort, and then kick Sid in the *****.

You will have much more fun drinking than racing for this particular race.

I just realized the thread is 9 years old. oops.

Clearly a time machine is required

The funny thing is I did those "races" in 2000 and 2001.

They're more visitors to the OP's profile, than posts by the OP.

Why don't any of you jerks preface your posts with "sir"?

That was a more polite time, for sure.