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Training Suggestions for Upcoming Race

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Training Suggestions for Upcoming Race

Old 06-16-10, 10:42 AM
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djohannsen
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Training Suggestions for Upcoming Race

I'm one month out from a road race with long hills (nothing mountainous, but long rollers). I want to be as well-prepared as I can be, but have no long climbs near my home to do hill work of comparable length. Does anyone have suggestions for where to concentrate my efforts during the next month?

Of course, the one thing that will pay the biggest dividend is to rededicate myself to losing weight. Other than that, where should I focus? My first thought is twice a week to do long sets on the trainer in my 53x12, as I ought to be able to improve my leg strength to some reasonable degree over the coming month. Is this a reasonable way to prepare for much longer climbs than I have access to on the roads around my home? Any other suggestions?

This was a race where I was quickly dropped on the climbs last year. I'm much more fit this year and have been working all year with the thought of last year's embarassment always on my mind. I really hope to show better in July, and would be grateful for any suggestions.


Dave
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Old 06-17-10, 05:07 AM
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On the trainer, elevate the front wheel about 2 phone books high from "level". Do some seated pace + intervals at this incline. It will help utilize the muscles that will be active during hill climb efforts in the race.
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Old 06-17-10, 05:12 AM
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lose weight. ride fast group rides.
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Old 06-17-10, 06:07 AM
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Originally Posted by botto View Post
lose weight. ride fast group rides.
I do realize that weight loss will pay the biggest dividend. I'm currently about "average" build in a cat 5 pack - meaning that I'm a big fat load. Dropping eight to ten pounds before the race will obviously be the biggest "bang for the buck" of any training that I can do over the next month. As for the "ride fast group rides" I've got four crits under my belt this year, so I'm comfortable sitting in the pack at cat 5 speeds (25-27 on the flats). I'm racing this Saturday, and hope to get some time ahead of the pack, instead of just being a passenger and crossing the line with the group.

I'm not too bad off in my conditioning (probably about 340-350 watts at threshold, and heart rate is only high zone 2/low zone 3 when riding in the pack during crits). However, I am very "leg limited" at higher power (i.e., my legs give out long before my HR elevates), so this is what put the idea of more "big gear strength workouts" into my little pea brain. (I don't like strength work, so I've probably neglected this sort of training until recently.) Anyway, having no real opportunity to ride climbs lasting half a mile to about a mile has me a bit concerned about getting prepared.


Dave
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Old 06-17-10, 06:11 AM
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Originally Posted by markieta View Post
On the trainer, elevate the front wheel about 2 phone books high from "level". Do some seated pace + intervals at this incline. It will help utilize the muscles that will be active during hill climb efforts in the race.
Thanks for the suggestion. I've got one of the Kurt Kinetic riser rings, so I can easily elevate my front wheel (and will start doing this on my threshold days).


Dave
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Old 06-17-10, 06:20 AM
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Originally Posted by djohannsen View Post
I do realize that weight loss will pay the biggest dividend.
maybe. maybe not.

Originally Posted by djohannsen View Post
I'm currently about "average" build in a cat 5 pack - meaning that I'm a big fat load. Dropping eight to ten pounds before the race will obviously be the biggest "bang for the buck" of any training that I can do over the next month. As for the "ride fast group rides" I've got four crits under my belt this year, so I'm comfortable sitting in the pack at cat 5 speeds (25-27 on the flats). I'm racing this Saturday, and hope to get some time ahead of the pack, instead of just being a passenger and crossing the line with the group.
more.

Originally Posted by djohannsen View Post
I'm not too bad off in my conditioning (probably about 340-350 watts at threshold, and heart rate is only high zone 2/low zone 3 when riding in the pack during crits). However, I am very "leg limited" at higher power (i.e., my legs give out long before my HR elevates), so this is what put the idea of more "big gear strength workouts" into my little pea brain. (I don't like strength work, so I've probably neglected this sort of training until recently.) Anyway, having no real opportunity to ride climbs lasting half a mile to about a mile has me a bit concerned about getting prepared.


Dave
batŁwŁ griek griek.
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Old 06-17-10, 07:47 AM
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3-5 minute VO2max intervals

they should hurt like a sonofabych near the end.
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Old 06-17-10, 09:51 AM
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Originally Posted by Grumpy McTrumpy View Post
3-5 minute VO2max intervals
I often do both shorter (RPE 9-10) efforts and longer (threshold efforts). Since the duration that you've recommended is probably about the length of the climbs, this ought to have been a "no brainer" (but somehow my noob brain was unable to figure this out). Thanks for the suggestion.

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Old 06-17-10, 09:52 AM
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just make sure they go all the way to the theoretical point where you have to stay with the pack when they surge at the top of the hill (this is when it will hurt the most)
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Old 06-17-10, 09:57 AM
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Originally Posted by Grumpy McTrumpy View Post
just make sure they go all the way to the theoretical point where you have to stay with the pack when they surge at the top of the hill (this is when it will hurt the most)
Last year when I did this race (my first race, ever), I was completely unprepared for the speed on the climbs. I had done lots of threshold intervals, but very few efforts above that. Needless to say, the first long and steep pitch was a big surprise for me (I was spit out the back after only about 2 miles of racing, never to catch back on). I've worked as hard as I can since then and really hope to acquit myself much better this year - you've been a big help. Thank you.


Dave
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Old 06-17-10, 10:03 AM
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Originally Posted by djohannsen View Post
I'm not too bad off in my conditioning (probably about 340-350 watts at threshold, and heart rate is only high zone 2/low zone 3 when riding in the pack during crits).
Orly?
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Old 06-17-10, 10:15 AM
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Originally Posted by recon455 View Post
Orly?
What? I'm confused... What means "Orly?"
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Old 06-17-10, 10:17 AM
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Originally Posted by djohannsen View Post
What? I'm confused... What means "Orly?"
oh really, in internet speak
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Old 06-17-10, 10:21 AM
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Originally Posted by djohannsen View Post
I'm not too bad off in my conditioning (probably about 340-350 watts at threshold
iBike?

Originally Posted by markieta View Post
On the trainer, elevate the front wheel about 2 phone books high from "level".
Advising someone in June to do trainer workouts...deserving of a beat down.

My best advice is to figure out how long you'll be on the longest climb then:



hard as you can for that time period.
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Old 06-17-10, 10:28 AM
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Originally Posted by Racer Ex View Post
iBike?
Kurt Kinetic trainer and "P = (5.244820) * S + (0.01968) * S^3 "

Originally Posted by Racer Ex View Post
Advising someone in June to do trainer workouts...deserving of a beat down.
Unfortunately, I'm out in the garage most weekday mornings for about an hour at 5:00am (too busy a life to get on the road on weekdays).

Originally Posted by Racer Ex View Post
My best advice is to figure out how long you'll be on the longest climb then:
<SNIP>
hard as you can for that time period.
Grumpy's advice and what I should have thought of too, if I weren't such a noob. Thanks to you, sir.


Dave
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Old 06-17-10, 10:33 AM
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Specificity is applicable in this situation.

So, how long are the climbs in your race, in minutes?

How many climbs of this duration are there?

if the course has 5 climbs of 4-8' in duration, I'd make my weekly focus on doing an interval workout where the intervals are 4-8 minutes long with an intensity between 106- and 118% of my FTP. 4-6' recovery between intervals.

My workout may look like this:

20 minute warm up
8' interval @ 107%
RI (recovery interval)
4' @ 118%
RI
6'@ 110%
RI
7' @106%
RI
5' all out (108% or more)

limp home.

-L
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Old 06-17-10, 10:35 AM
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oh, if you dont have a power meter, then replace percentages with what RacerEx said: as hard as you can, especially on the last repeat. The first 4 should be "as hard as you can" minus "just a tiny bit".
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Old 06-17-10, 10:41 AM
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State RR had three laps with a 5-minute heartbreaker on each lap (not counting the final mountain that was more like 10 minutes plus)

each one was just around 5.1 w/kg in order to maintain contact with the pack. I could not contest the mountain due to bonking, but I was doing around 4.1 w/kg when I got dropped. My threshold is 4 w/kg right now.

In those three laps, the worst part was the final minute. I basically had to confine my focus to the wheel in front of me and keep chanting "don't think about the pain, it's only another minute to go!" in my head.
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Old 06-17-10, 10:49 AM
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Originally Posted by ldesfor1@ithaca View Post
Specificity is applicable in this situation.
<snip>
My workout may look like this:
Thanks for taking the time to suggest a particular workout. I tend to fall into doing intervals all of the same duration in a particular workout. I guess I do this so that I can see when my speed (as a surrogate for power on the trainer) falls off enough that I should "pull the plug." However, mixing up the durations is probably a lot better prep for conditions on the road. Again, thanks to everyone.


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Old 06-17-10, 10:52 AM
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Originally Posted by Grumpy McTrumpy View Post
each one was just around 5.1 w/kg in order to maintain contact with the pack..
Glad that I'm only a lowly cat 5. Ain't no way that my tall marshmallow of a body is going to put out almost 1000 watts for five minutes.


Dave
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Old 06-17-10, 10:55 AM
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Originally Posted by djohannsen View Post
Unfortunately, I'm out in the garage most weekday mornings for about an hour at 5:00am (too busy a life to get on the road on weekdays).
http://www.123greetings.com/encouragement_and_inspiration/sympathy/friend72.html
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Old 06-17-10, 10:56 AM
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Originally Posted by djohannsen View Post
Glad that I'm only a lowly cat 5. Ain't no way that my tall marshmallow of a body is going to put out almost 1000 watts for five minutes.


Dave

1000/5 = 200 kilograms.

if you weigh 200 lbs, then 5 w/kg is 454w.

I weigh 200. I am a 3. 5 w/kg hurts, bad.
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Old 06-17-10, 10:58 AM
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Originally Posted by djohannsen View Post
Glad that I'm only a lowly cat 5. Ain't no way that my tall marshmallow of a body is going to put out almost 1000 watts for five minutes.


Dave
You're 425 ?
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Old 06-17-10, 11:03 AM
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Originally Posted by Racer Ex View Post
encouragement_and_inspiration/sympathy/friend72.html
It can get pretty tough to keep the motivation up. However, it also helps keep me from accumulating a bunch of junk miles (if I don't go out there with a plan and stick to it, the garage really becomes a motivational graveyard). I've got about fifty cycling DVDs now, and this helps a bit; I can at least fantasize about being on the road. (sigh)


Dave
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Old 06-17-10, 11:04 AM
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About 190 lbs. Doh! Stupid metric system... My bad.


Dave
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