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Training regimen for a Cat 5 race?

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Training regimen for a Cat 5 race?

Old 05-22-10, 11:04 PM
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Training regimen for a Cat 5 race?

I'm a total noob when it comes to racing. I'm already in really good shape with all of the running and other sports I do...

What kind of solo rides would prepare me for a cat 5 race? And how many days a week should I be on the bike?
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Old 05-22-10, 11:37 PM
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https://www.bikeforums.net/showthread...s-a-tip-or-two

good info...see above.

At this point just ride as much and as hard as you can...

and learn to control your bike.
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Old 05-23-10, 04:19 AM
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If you havent already, ride as many fast-paced group rides as possible to help with bike handling skills. But in reality the only way you'll be able to find out is to sign up and race. In my opinion theres really no way to prepare for races until you've actually done a few.
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Old 05-23-10, 04:45 AM
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you need a couch and a powermeter to get out of the 5s. it must be true, I read it on the internet.
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Old 05-23-10, 09:42 AM
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I just want to be in good enough shape not to get dropped. If a 30 mile ride every other day is whats good for me... then that's what I'll do. I usually average about 16mph when I do... but if I need to be averaging 20mph... then that's what I will work towards...

I'm not looking to run out in the front pack in my first race... I just don't want to finish last.
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Old 05-23-10, 10:43 AM
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Originally Posted by kensuf
you need a couch and a powermeter to get out of the 5s. it must be true, I read it on the internet.
Sweet I've not only got a couch...I spend a lot of time riding it
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Old 05-23-10, 10:54 AM
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Originally Posted by undisputed83
I just want to be in good enough shape not to get dropped. If a 30 mile ride every other day is whats good for me... then that's what I'll do. I usually average about 16mph when I do... but if I need to be averaging 20mph... then that's what I will work towards...

I'm not looking to run out in the front pack in my first race...
I just don't want to finish last.
if you're not in the points, or the money, it doesn't matter where you finish.
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Old 05-23-10, 11:52 AM
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Originally Posted by botto
if you're not in the points, or the money, it doesn't matter where you finish.
Or even if you finish at all in the 5's, it still counts as long as you start!

Go for it. (after checking to make sure you don't race around here. =])
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Old 05-23-10, 12:02 PM
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Most will tell you that avg speed means nothing but I'll say you need to avg more than 16mph solo unless there are lots of hills involved. Also, the accelerations are what kill most newbies.
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Old 05-23-10, 12:54 PM
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around here the harder local training rides are much harder than the beginner races, and better practice for pack riding and tactics too.
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Old 05-23-10, 12:57 PM
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Like was said above, ride with groups as fast as you can hang. Riding solo is great for fitness and general training, but can't replace the push you'll get in a fast pace line, especially if there are hills.
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Old 05-23-10, 01:52 PM
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Just do the fastest group rides you can find. In the 5s you will be around a lot of really horrible riders, so knowing how to manipulate a group, moving yourself around and not blowing yourself up are all very important.

You will get dropped, its sort of like shock therapy.
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Old 05-24-10, 06:18 AM
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Originally Posted by undisputed83
I just want to be in good enough shape not to get dropped. If a 30 mile ride every other day is whats good for me... then that's what I'll do. I usually average about 16mph when I do... but if I need to be averaging 20mph... then that's what I will work towards...

I'm not looking to run out in the front pack in my first race... I just don't want to finish last.
It's not about averages. It's about handling the accelerations and high speeds that result in an average.
If you average 20 mph, by only riding at 20 mph, what's going to happen when the pace picks up to 27 mph ?
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Old 05-24-10, 06:25 AM
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Stick a number on it, toe the line, 'Riders ready' and be surprised how little you are prepared for whats coming.
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Old 05-24-10, 11:19 AM
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Originally Posted by undisputed83
I just don't want to finish last.
I would advise putting off that goal until your second race. Racing is not like any riding you have probably done so far.
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Old 05-24-10, 11:42 AM
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finishing last is always an option. i have made the last turn of a couple crits only to realize; i made the wrong move, had no gas left, or just suck. at that point i just sat up and stolled in. the 20 or so guys in front of me sprinting "not to finish last" who were all over the damn road scare the crap out me. the reward does not trump this risk. later.
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Old 05-24-10, 12:11 PM
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DFL > DNF > DNS

or something like that.
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Old 05-24-10, 12:17 PM
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sometimes DNF is better than DFL. especially if you have another race the next day.
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Old 05-24-10, 12:41 PM
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Originally Posted by Homebrew01
It's not about averages. It's about handling the accelerations and high speeds that result in an average.
If you average 20 mph, by only riding at 20 mph, what's going to happen when the pace picks up to 27 mph ?
Agreed; it is the accelerations that will kill you in a race if you can't recover quickly from them. Do intervals, lots of them. They are a great way to get your body used to the nature of crit-style racing. Also, work on your cornering skills as you don't want to loose too much speed coming out of turns and waste all your energy trying to catch back up with the pack.
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Old 05-24-10, 01:27 PM
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Originally Posted by botto
if you're not in the points, or the money, it doesn't matter where you finish.
Any race I've ever done that paid to 10, had 20 riders or so that if asked finished "around 11th".
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Old 05-24-10, 08:23 PM
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Originally Posted by undisputed83
I'm a total noob when it comes to racing. I'm already in really good shape with all of the running and other sports I do...
Not really. This fitness from other sports will be worth next to nothing in your first crit.

Originally Posted by undisputed83
What kind of solo rides would prepare me for a cat 5 race?
Short hard intervals, some on short rest. Better yet, hard competitive group rides.

Originally Posted by undisputed83
And how many days a week should I be on the bike?
5 to 6.

Read the sticky, and just go out and do it. Nothing is really going to prepare you for it. And unless you're naturally gifted, I think you may find it a bit harder to start with than your post would indicate.
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Last edited by merlinextraligh; 05-24-10 at 08:27 PM.
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