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Old 12-07-12, 08:40 AM   #1
Abu Jack
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Recovery between races and training/riding during the week

This is my second season of racing cross lastr I did 3 races. This year I'm trying to do as many races as possible.

The way our series is set up 45+ is in the first wave and then Cat 4s are in the third wave which gives me about 90 minutes to recover/warm up for the next race. I have been doing both the 45+ and Cat 4s. Does any one have suggestions on nutrition to aid recovery between races?

Second question: So I've been doing 4 races a weekend. What do you guys do doing the week to train? My week looks like this
Mon: Off
Tues: On my lunch hour - high intensity short intervals.
Wed: An hour or so on my trainer in the evening
Thur: Lunchtime - an hour or so of working on mount/dismounts
Fri: Off
Sat: Two Races: 45 min and 30 minutes
Sun: Two Races: 45 min and 30 minutes

I'm interested in seeing what others do and I'd appreciate any suggestions.
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Old 12-07-12, 10:06 AM   #2
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If you do that schedule week in, week out, you will gradually lose endurance. IMO there's no need for high intensity work if you are racing so much. Focus instead on laying down some miles--doesn't need to be a ton--to maintain your endurance over the course of the season.

Lars Boom's 2007 training diary is in the back of Behind the Stare. His main workout during the season was 4 hours behind a moto on Tuesday.
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Old 12-07-12, 12:22 PM   #3
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You are over 45 and do 4 races in a weekend? I'm not sure I would have any helpful advice. You are already kind of a badass. I guess my only question is are you getting the results you want/still having fun doing four races in a weekend?

I usually do one 40-45 minute race on Sundays. This year I did singlespeed for one series and 35+ 4 masters for the other. Racing for over 45 minutes with the whippersnapper singlespeeders did good things for my other racing. I'm moving on to the 3s next year.

I commute by bike just about every weekday (only about 10 miles round trip at an easy pace).

I try to get in two 40 minute sessions on the gym bike on "random". I absolutely hate riding the trainer at home. I've been working on building up the resistance while maintaining a 100-110 cadence. I work on my breathing and watch my heart rate carefully. Basically I try to put myself in the pain cave twice a week. After this I stretch in the hot tub.

After one particularly draining race I started using a foam roller. Not pleasant, but it worked.

Sometimes I'll work on skills for an hour or so on Saturdays. I live close to a park with a beach. A few sessions of sand riding were really helpful.

I've decided I need to also work some running into my routine. On my lunch will probably be the best time to try to accomplish this. There are some nice steep and wooded trails by my work that I've explored a little.

I also need to work on my upper body and core a little and whip myself into shape more before next season starts. Once the weather turns to crap and and I'm spending half the day at races on Sundays motivation and spousal permission for long weekend rides have a way of drying up.
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Old 12-07-12, 01:46 PM   #4
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You want to talk about badass, there's a 15-year old girl on my team who recently did 7 races in a weekend (and won three of them)! I'm pretty sure she recovers between races by being awesome.

I haven't talked myself into trying two races in a day yet, but I have been racing on consecutive days -- and finding to my surprise that I usually feel better on the second day. It seems like 45 minutes between races is an awkward spacing. It's long enough to cool down but not long enough to really recover.

I do almost nothing to train during the week, and my results show it. I bike to work about 3 days a week, 15 miles round trip during the winter, but there's not a lot you can safely do on a 7-mile suburban commute to improve fitness. Even if there is, I'm not doing it. Recently, I've been trying to work on little things like steering with my hips during the commute. I have big plans for next year though.

If I were to spend an hour midweek working on skills, I think I'd focus on things like cornering and braking rather than mounts/dismounts. Of course, that reflects my personal strengths and weaknesses. I've gone to pre-season clinics to work on mounts/dismounts each of the last four years, so I figure by the time the season starts I more or less have that down (not that I couldn't improve but the gains would be very marginal).
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Old 12-07-12, 01:57 PM   #5
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Quote:
Originally Posted by marqueemoon View Post
Racing for over 45 minutes with the whippersnapper singlespeeders did good things for my other racing. I'm moving on to the 3s next year.
Ah, so *that* was your secret. I knew there had to be something!

Similar to marqueemoon, I use my commute as my training during the week. I've got a 30 mile r/t commute with 2000' of climbing, so I can vary things up. Easy miles, hammer the hills, sprint from the lights, all depends on what I feel like working on for the day. I try and commute 3 days/week, and on my off days I hit the gym for weights and treadmill. If I'm not riding to work, then I like to throw my bike on the rollers for an hour or two before heading to the office. I work on increasing cadence, smoothing out my spin, and doing some targeted HR sprint drills to increase my max capacities. marqueemoon and I finished within a few places of each other for much of the season, so it seems like both our training plans worked well. Although I wasn't racing any singlespeed specific division this season, I did race the Cat-4 35+ on my singlespeed.
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Old 12-07-12, 02:33 PM   #6
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Thanks for the replies!

Quote:
You are over 45 and do 4 races in a weekend? I'm not sure I would have any helpful advice. You are already kind of a badass. I guess my only question is are you getting the results you want/still having fun doing four races in a weekend?
Thanks for the kudos. I hadn't thought much about it. Traveling to races, it just kinda made sense to do two races to get better at them. I started road riding about 3 1/2 years ago. My offroad skills are pretty weak and I need to improve those.

Results? Well the 45+ race is held in the same wave as the Cat 3s. I'm not all that competitive because I don't go too hard at the beginning. I don't want to get in the way for the 3s. I do end up picking some of them off. I finish in the bottom half of the 45+. In the Cat 4s I've been getting top 10s. I'd be doing better if I could get over timid starts. That's my goal for this weekend improve my starts in the 4s. Racing in two races gives me an advantage in the 4s because I know the course a little better. There is a one day race weekend at the end of the month and I plan to hit the 4 race as hard as I can.

Quote:
I haven't talked myself into trying two races in a day yet, but I have been racing on consecutive days -- and finding to my surprise that I usually feel better on the second day.
The first race on the second day is the toughest for me. I noticed my heart rate average was lower 174,171,166 and 170. Definitely harder to get going.

Seems like I am over doing the training. I need to do more pre-season next year.

I drink a milk whey protein drink and a coke between races.

Thanks again for the replies
AJ

Last edited by Abu Jack; 12-07-12 at 02:36 PM. Reason: Hit enter by mistake
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Old 12-13-12, 06:29 PM   #7
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Had another fun weekend. Crashed a few times but still finished in the top 10 in my Cat 4 race on the first day. I went for the hole shot and wow what a difference. I wouldv'e had a top 5 but chose a different line and hit a hole that sent me over the handlebars. Looking forward to this weekend.
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