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  1. #1
    Senior Member Smallguy's Avatar
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    Training for next race season

    hi I've been biking for about 5 years now but always just a casual pace a and group rides.

    I raced an 8 hour event with a fiend and we did respectable considering we did not take it seriously and both partied hard the night before

    anyway my issue is being able to sustain a race pace

    in my area we do not have Beginner only Sport over 19 and elite due to small turn out for most races

    so we do have a few people sitting in classes when then should move up

    can someone assist me with a program for getting my butt in gear for May when our season starts

    I'll be able to do some riding in the winter and I do own a road bike and trainer

  2. #2
    Senior Member prhey404's Avatar
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    Since no one has answered you yet and I'm pretty new, at least I can share the best thing that has helped me so far... searching online is a great resource, and to my surprise I have gotten in touch with some of the greats by accident! There is so much info out there... This is just an example of what I find by searching on the net... By varying word combinations you can pretty much find anything specific you want, maybe helps cause websites are part of my daily JOB! lol!

    From what you are saying you probably are good doing sport anyway cause you have been riding for 5 years so good in that category anyway, just have to practice in local races and meeting people!

    Oh, almost forgot, a great resource, I bought this book "Mastering Mountain Bike Skills" by Brian Lopes and Lee McCormack, you can find it on amazon or ebay. It has pictures, stories, advice, really recommend this if you don't have it already, also there are mtb dvd's and other stuff out there to get hyped... I really believe in motivation to just get out there in the first place!

    Some links:

    Racing plans
    http://home.hia.no/~stephens/mtbplan.htm

    Link I found recently posted on the internet and great advice on this forum too, many experts and regulars on here, search, and you will find. Here is a response someone gave me:
    I found this great link that explains more about training and road riding, racing, etc...

    http://www.ride424.com/training/ridetheroad.php

    The article is spot on about building a base. Road bike, mountain bike, doesn't matter. Time in the saddle builds the base. If you can do the time on the bike you want to race, even better!
    I find gravel roads to be ideal. I ride the mountain bike,I leave from the front door, ride the road to the unpaved roads, there is little traffic, and great scenery.
    I would like to know more about working on race pace too, cause when I train I am much more "laxed" and during the race much more intense so a lot mental wise to prepare, and another thing is helping me is just being active, whether running before work or going to my local barbeque park and riding "off the path". There are paved roads in my park not far from where I live but I went off the paved road in the park, found a loose tree log and put it so I could practice jumping and hopping over it, etc. There is so much, if you like it and have fun like me, improv in any situation is great, also ride my road bike when I get stressed out, helps much, etc... Just sweat and have fun! Newbie advice but at least I responded!
    Last edited by prhey404; 11-03-08 at 09:49 PM.
    One day I'm gonna get over that steep climb I keep missing!!!

  3. #3
    Senior Member Smallguy's Avatar
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    Thanks for the response I just got around to checking back in this forum.

    I'm gonna give that program a try I'll start up a little early since a little more base isn't gonna hurt me

    I still ride a day or 2 a week with friends who are willing to suffer out the sub 10 degree weather here lately

    not gonna count that as my weekly volume since there is really no way to keep my self in one zone or another

    I also hit the gym 3 days a week but from the article it says unless your performing an hour it's useless so I won't add that to my volume either since it's only a 25 min warm up

  4. #4
    Senior Member rb07's Avatar
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    Some other resources to consider (from someone who is also new to racing and trying to get more in shape for next year!):

    Cyclists Training Bible, by Joe Friel (http://www.amazon.com/dp/1934030201/). Just started reading this, but it was recommended in several places. In concentrates on road cycling to an extent, but you should be able to put most of the training practices in place even if you don't race on to the road. One of the nice things that I look forward to from this book is having more structured training. And less "go out and try to have a good ride".

    There is a training forum (http://www.bikeforums.net/training-nutrition/) which has some good info in it, even if it is not updated/visited much these days. Again, I also like reading the road cycling forum for training stuff as well.

    For much of this, I would look at least getting a decent HR monitor. I haven't really used as a tool in my training except to get a sense of "this is what I feel like when I'm at this level of exertion" or this is what this trail does to me heart-rate wise. I do plan on using it help with aforementioned structured riding...
    '07 Specialized Allez Comp | '08 Santa Cruz Superlight RXC | '08 Kona Jake the Snake | '70s Motobécane Grand Touring

  5. #5
    Senior Member Smallguy's Avatar
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    I've read the Target hear rate Training book by Friel and the Mountain bikers training Bible

    waiting on the new version of the Cyclists training bible that was supposed to be ready January 1st

    I've been rehabbing my IT band but I can now ride for 55 mins straight in Zone 2 (using Friel's zones) with out any pain during or after.

    I plan to start actually Trianing March 2nd and do a real LT test before that since so far I've really only guestimated my LT to be 165

    I plan to start conservatively with only 5 hours of training a week and see how I make out this season with a few races and still ahve fun with friends too.

    biggest issue around here is racing is not startnig up until the end of june so recovery between races is not ideal when ther usually back to back weekedns and there are also enduance races that are either done by number of hours or distance. 5 hour, 8 hour and 40/80 km events being the most popular

  6. #6
    Who farted? Ka_Jun's Avatar
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    Quote Originally Posted by Smallguy View Post
    I've read the Target hear rate Training book by Friel and the Mountain bikers training Bible

    waiting on the new version of the Cyclists training bible that was supposed to be ready January 1st

    I've been rehabbing my IT band but I can now ride for 55 mins straight in Zone 2 (using Friel's zones) with out any pain during or after.

    I plan to start actually Trianing March 2nd and do a real LT test before that since so far I've really only guestimated my LT to be 165

    I plan to start conservatively with only 5 hours of training a week and see how I make out this season with a few races and still ahve fun with friends too.

    biggest issue around here is racing is not startnig up until the end of june so recovery between races is not ideal when ther usually back to back weekedns and there are also enduance races that are either done by number of hours or distance. 5 hour, 8 hour and 40/80 km events being the most popular
    Read Friel's Mountain Biker's Training Bible.

    Weight Training for Cyclists: A Total Body Program for Power and Endurance by Ken Doyle

    Base Building for Cyclists: A New Foundation for Endurance and Performance by Thomas Chapple

    Look up some tomes on nutrition, but I would suggest formalizing your training.

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