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-   -   Recovery time after an "A" race 4 hours or more. (http://www.bikeforums.net/masters-racing-all-disciplines/944569-recovery-time-after-race-4-hours-more.html)

Hermes 04-25-14 09:26 PM

Quote:

Originally Posted by ColnagoC40 (Post 16702769)
I rode pro in 79. 80, 81 in South Africa and raced vets in 1999 in Italy. Then stopped in 2001. Joe Friel's methodology is pretty much standard with small variations, everywhere. In Europe we trained similar. I only do strength with weights before base 1, don't believe too much in that. Time on the bike is better. Short hard intervals 2 minutes to 45 seconds seem to be the new thing, they really work for me.

Whoa... we have a new sheriff in town.:D

AzTallRider 04-25-14 09:54 PM

Quote:

Originally Posted by Racer Ex (Post 16698884)

Beware of the cookie cutter.

As we age up, there are a lot of systems that don't function at the same level as they used to. There are lifestyle and nutrition things we can do to improve this. When we don't the impact is greater than it would be when we are younger.

One of the tricks is to understand and accept this, but to not let it limit us.

And thank you for not using those cookie frame things, Ex.

Quote:

Originally Posted by ColnagoC40 (Post 16702769)
Joe Friel's methodology is pretty much standard with small variations, everywhere. In Europe we trained similar. I only do strength with weights before base 1, don't believe too much in that. Time on the bike is better. Short hard intervals 2 minutes to 45 seconds seem to be the new thing, they really work for me.

i believe that, as more coaches come to cycling from other sports, and scientific training is mandated by tighter doping controls, we are seeing some changes. More strength and speed work in the off season, and building endurance after that, as you come into the season. More core work. Box jumps even for non-sprinters. Tabata's. Recognition of genetic differences and different ways to win races. Read some of the articles on the programs in use by Sky and Garmin - I think it's enlightening.

His understanding of this stuff is what has enabled Racer-Ex to so successfully coach a wide variety of athletes.

shovelhd 04-26-14 06:30 AM

Colnago, have you raced Masters in the States? How does it compare to Veterans overseas? Incidentally, the USCF used to call Masters Veterans over here.

sarals 04-26-14 10:26 AM

Quote:

Originally Posted by shovelhd (Post 16702572)
I'd like to know what kind of races you're doing at age 61 that are more than four hours. There's nothing like that around here. Hard rides don't count. At 57 about the longest road race I could do as a Master is 3.5 hours, 65 miles, unless I'm foolish enough to do the P/1/2 which I would never do. I typically do between 2-2.5 hours of back to back criteriums, though. At Bethel that's M45+, an hour break, then the P/1/2/3. I'm pretty much shot after that. I do a double recovery shake made with 2% milk on the ride home. It helps a LOT with reducing soreness.

The next day I'm sore but I am very fast. Fortunately, I have a coach who calms me down and won't let me do anything other than recovery or a trip to the gym. Riding hard the day after racing is what led me to quit this sport when I was an elite. I'm not going down that path again. Two or three days in and I'm tired, sore, but ready for work. With the training cycle I'm on now, I feel tired during the week, but by openers day, I feel sore but very strong, and on race day I feel like a million bucks.

I would not take two days completely off. Try a recovery day the day after your races. Target 25 TSS or less. Just roll around for an hour. I know this can be challenging if you live in hilly terrain like I do but it is possible. You can always do it on the trainer. Protein, rest, recovery ride in that order is what works for me. I also have no problem going to bed early if I feel tired. I also take breaks during the season with no racing, just riding.

One more thing. I learned the hard way this year how much life stress off the bike affects training and racing. It hits you twice as hard, physically and mentally, and can be very difficult to recover from. I was really screwed up at the beginning of this season, but I'm much better now.

That's most you've given up about your history, and how the training affects your week these days that I can remember! I'm relieved to know that how I feel during the week after a race isn't the exception.

Colnago, has anyone told you welcome aboard? Well, welcome aboard!!

shovelhd 04-26-14 10:52 AM

If there's anything else you'd like to know about me just ask. I'm an open book. Boring, but open.

sarals 04-26-14 01:05 PM

Quote:

Originally Posted by shovelhd (Post 16703825)
If there's anything else you'd like to know about me just ask. I'm an open book. Boring, but open.

Boring? I know better! ;)

ColnagoC40 04-28-14 10:04 AM

Quote:

Originally Posted by shovelhd (Post 16703335)
Colnago, have you raced Masters in the States? How does it compare to Veterans overseas? Incidentally, the USCF used to call Masters Veterans over here.

Yes, I race masters in the USA, did the Tour de Moore this Saturday in NC. Pack finish, yellow line rule makes it hard if one can't position among the two or three front rows. I ride various crits as well, if they are not too far away from home. Still getting back into this, been off the bike for many years, it is so hard to get back. The standard of riding here is pretty high, with a huge gap between recreational and licensed.

I left South Africa in 1996, and raced Veterans there from 35 years old onward, with the Veterans Cycling Association. Very different to here, a lot of the races were organized only for veterans, including four day stage tours, with a stage in the morning, another in the afternoon. A, B, C, D groups. Generally the A group were at Cat1 level compared to here. They were very well organised, catering specifically for vets. Upgrading group was at own request, downgrading had to be approved.

In Italy, in 1999, I raced with a local club in the Veneto region, close to Monte Grappa. Not too far from the Dolomites. They had different clubs competing in the same race, you had to be a club member. There were no categories. By approval, they would occasionally allow visitors from outside to enter the race.


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