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Old 02-23-05, 07:14 PM   #1
hair07
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training for criterium and shorter road races

hi folks, i was thinking while sitting on the spinn bike today:

seems like most criteriums are short. < 1 hr. some road races are longer at like 30-50 miles, but 30 is still not too bad. hour and some change. so what if one were to train w/ these events specifically in mind? maybe it wouldn't be good to go on 70 & up mile rides? maybe one should focus on shorter, 1 hr rides, but w/ harder efforts, and many changes in effort?

do you think there's any truth to this? i'm curious because: 1) i don't have time for long rides now 2)the weather is so bad riding outside is barely an option and i'm too wimpy; so i do my rides indoors on a trainer 3) i'm planning on doing some races this year (crits) 4) riding the trainer is so boring, the only way i can keep sane is by varying the intensities and doing interval type workouts. it's just too boring to spin away for 1 hr +. if i kept this type of training up until early april, would i be at a severe dissadvantage, not having done many longer rides? i just dont see myself having 3 and 4 hour blocks to do long rides any time soon.

for whatever it's worth, i kept my fitness up all through the winter by swimming often, so it's not like i'm jumping into intervals completely out of shape.

thanks for your thoughts.
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Old 02-23-05, 08:51 PM   #2
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try to get one or two long rides per week, but the best way to train for a crit is to do high intensity intervals, preferablly at or close to your lactic threshold. also, practice taking sharp corners at speed (descending any sort of hill with corners or into a sharp corner is a great way of doing this, but it can be done just as well on the flats, just watch for traffic at corners), and sprinting. a really good crit interval is doing however many intervals that are X minutes long with (1/2)X minute recovery in between
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Old 02-23-05, 09:39 PM   #3
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i guess part of my question was: why do 1 or 2 long rides per week, if competition will be 1 hr max?

don't get me wrong, i really like going on long bike rides and miss it. if i could, i'd be out there every day on long rides. unfortunately, i don't have the time any more. but trying to look on the bright side, i'm wondering why it's important to do, if the competitions you are interested in are short and intense.

thanks for the tip on the intervals. i'll try those next time. always looking for some new way to keep my mind occupied on the trainer.

dan
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Old 02-24-05, 03:18 PM   #4
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i think that longer rides get my endurance and cardio conditioning better, regardless of the race length. assuming you train very efficiently, i guess you don't have to train longer than your race, but i know it has helped me
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Old 02-25-05, 01:49 AM   #5
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I try and get in 2 40 to 50 mile rides per week in even though I am only doing time trials and criteriums this season. Going slower for longer (for me about 18 - 20 MPH) helps build arobic base which is turn makes short efforts easier.

I try and do high intensity training on the trainer for the length on the race I will enter (like 30 or 45 minutes (after warmup) trainer rides in the muscular endurance zones). Outside I feel is more for intervals and arobic base building...
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Old 02-25-05, 08:52 PM   #6
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Quote:
Originally Posted by hair07
hi folks, ...thanks for your thoughts.
Hi hair07. I just found this site the other day that has some pretty interesting training info. It's aimed at time trial training, but sice you're talking about crits and shorter races, you might find some of the info helpful:

http://www.timetrialtraining.co.uk/Default.htm

Cheers!

- RJ
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