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Recovering before a race

Old 02-13-07, 11:39 AM
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wrote4luck
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Recovering before a race

My first road race is on Saturday, and I'm wondering how many days I should rest before the race. I am going to be riding tomorrow morning, but should I take it easy or would it be a good idea to do some intervals?
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Old 02-13-07, 11:56 AM
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Its depends on if its a target race for your season or not... You should have maybe 2 or 3 of those "A" races.

You can have a few more "B" races, which this probably is for you if you've thought about asking here.

The others are "C" races and besides making sure I'm hydrated and not scheduling an insane ride the day before, I pretty much train through them.

Assuming its a B race, I usually tape down slightly during the week. Get your intervals or whatever out of the way early. Wednesday and Thursday can be fairly long, moderate intensity rides. Make sure you're thinking about the race, and maybe avoid going that extra mph up the climbs or whatever.
Friday, I would usually go for a 90 minute ride or so. The plan for this ride is basically the same for me no matter if its A or B. Never stop riding the day before, you'll probably come out feeling flat.
I typically ride fairly easy, but I make sure to get a couple 30sec-5minute long efforts in, at a high intensity (higher than on W or Th). So you'll only have maybe 10 minutes of high intensity, spread out with lots of recovery time. I feel it helps prime the legs for the next day.
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Old 02-13-07, 12:08 PM
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do a pretty decent effort wednesday. Take thursday off, or make it a recovery day. Friday do an hour or so of easy endurance, but toss in some work, or "openers" i.e. a couple of 5 minute tempo efforts and 3-4 15 second all out sprints.

If you don't work the day before, you're likely to be sluggish on race day.
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Old 02-13-07, 12:10 PM
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how long is the race and what kind of shape are you in?
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Old 02-13-07, 12:34 PM
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Difficult question to answer without knowing what you've been doing up until this point. If it's your 1st race, I'd recommend just training through it and doing whatever intervals you had planned for tomorrow (wednesday) and thursday, whatever your normal friday is, and go race on saturday.

If you really want to do some type of "race week" ritual, I'd say do your normal wednesday, take thursday off, do a short ride on friday - like an hr. with 4 or 5 sprints. Then, do an equipment check to ensure your bike is functioning properly and safely; pack your stuff day before your race so you dont forget anything, and warm up prior to your race.
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Old 02-13-07, 12:46 PM
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Being a WKO+ newb, I was wondering--has anyone actually used the data from the Performance Manager, and has it made any impact on your performance on race day?
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Old 02-13-07, 12:47 PM
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What works for me and might not work for you:

Thursday, 20 min spin or nothing

Friday, 60-90 mins with 2 vo2 max intervals and 2 sprints at 95% of full out effort
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Old 02-13-07, 02:47 PM
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i generally can do whatever i want during the week, do a short ride on Friday, and i'll be fine for a Saturday race.

as long as i eat well, drink enough, and get plenty of sleep (hard to do these days) i don't carry much fatigue after about 24 hours. once you start racing regularly, you'll be surprised at how fast your body recovers from training rides.
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Old 02-13-07, 02:51 PM
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must be nice, I'm hurting well into Tuesday from my hard weekend rides.

I need that base in my legs to recover faster...

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Old 02-13-07, 03:01 PM
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Originally Posted by branman1986
must be nice, I'm hurting well into Tuesday from my hard weekend rides.
one thing, i think, that is really helping with this is my near daily commuting. even though the rides are short, the two times a day easy spin back and forth to work really seems to do the trick in clearing out the legs from previous efforts.
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Old 02-13-07, 03:03 PM
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also from what I hear, the longer you ride, the faster you recover from hard efforts...

I just gotta get more miles in my legs
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Old 02-13-07, 03:18 PM
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Rest? As in not ride? None. Keep the blood flowing.

Take it easy? A couple, if you feel the need.

For a typical race weekend, I usually go for a 2hr easy ride on Thursday. Friday, an hour with a couple of 1-2min efforts, and a couple of jumps in the middle.
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Old 02-13-07, 04:14 PM
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Originally Posted by DrPete
Being a WKO+ newb, I was wondering--has anyone actually used the data from the Performance Manager, and has it made any impact on your performance on race day?
Yes. While not for race, the coach had me taper for my testing week at the end of January. I came positive on TSB for the first time all winter and voila, my best numbers of the year. I'm a performance management chart addict, and I do watch the numbers to help me move workouts in the week if I have to change my schedule.
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Old 02-13-07, 05:04 PM
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Originally Posted by DrPete
Being a WKO+ newb, I was wondering--has anyone actually used the data from the Performance Manager, and has it made any impact on your performance on race day?
I certainly made the attempt to do so last season while preparing for my biggest event of the year. I've learned a lot about training since then but I think what little I did know certainly helped. I did much better than I thought I would last year and can't wait until this year.

--Steve
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Old 02-13-07, 07:40 PM
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Lots of good patterns in this thread.

I always took Thursday off, then do a 30-mile terrain driven effort Friday to get the legs loosened up (hard up the hills, easy down them). Saturday morning, my legs and mind were ready for action. If I didn't do something challenging the day before, I didn't feel fresh.

I think it really depends on the person. You need to find what works for you. No training you do at this point will help you on the weekend, but you need to stay loose and mentally ready to go fast. Try different stuff each week and see what works for you.
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