Question for the racers
01-08-03, 09:23 PM
#1
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Question for the racers
How do you guys train to get optimal performance out of yourself during the racing season? I'm coming over to cycling from distance running, and for running, we have different days set aside for distance, intervals, speed work, strength, etc. Would it be ideal to train on the bike much in the same way? Something I've been doing is going distance on the bike, but during that distance ride, also including intervals throughout. I've been lifting my legs a lot this winter, and I can tell a difference in my strength on the climbs, but is it a good or bad idea to continue lifting when my weekly milage gets high in the months closer to the racing season? Also my body weight, is it true that it's easier for a lighter rider to climb than a heavier one? I'm 175 pounds but don't have any fat to loose. Any suggestions of how I could drop 5 or 10 pounds? I'm thinking if my caloric intake is less than what I'm using, maybe that will get into the muscle and shave off some weight.
01-09-03, 03:35 AM
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As the season is coming in, you should be gradually cutting back on the gym work and then increasing the length of the ride so that it is at least 15% more than what your longest race will be.As you say you have been doing distance work on the bike, you seem to have good endurance and with the weights, good strength.
The intervals throught the ride are a good thing, however at this time of year, the long weekend runs need to be more steady and aerobic, to give yourself a strong base, in which to add intensity.
I wouldnt worry about your weight if you have no fat and feel yourself much stronger(probally added muscle due to the weight training).I gained 14lbs when doing weight training over few years,but the strength gained overcame the extra weight carrying. Did you do any power work in the gym?If so for how long?
Are you planning to race and if so, when are the first races?
If so, you should be gradually increasing the intensity and adding in tempo/intervals etc.
As in example, I plan my first 'A' Race in start of April, with some 'C' races in March for training.Ive been doing long endurance rides at the weekend, and strength training at the gym, with some speedwork during the week.I plan from next week or so, to do some power work in the gym for 4 weeks, then cutting back on the gym and then adding in some tempo rides for few weeks before beginning intervals or fast club training runs.
The intervals throught the ride are a good thing, however at this time of year, the long weekend runs need to be more steady and aerobic, to give yourself a strong base, in which to add intensity.
I wouldnt worry about your weight if you have no fat and feel yourself much stronger(probally added muscle due to the weight training).I gained 14lbs when doing weight training over few years,but the strength gained overcame the extra weight carrying. Did you do any power work in the gym?If so for how long?
Are you planning to race and if so, when are the first races?
If so, you should be gradually increasing the intensity and adding in tempo/intervals etc.
As in example, I plan my first 'A' Race in start of April, with some 'C' races in March for training.Ive been doing long endurance rides at the weekend, and strength training at the gym, with some speedwork during the week.I plan from next week or so, to do some power work in the gym for 4 weeks, then cutting back on the gym and then adding in some tempo rides for few weeks before beginning intervals or fast club training runs.
01-13-03, 02:08 PM
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There are some good training books out there. A good basic book with programs from beginners to advanced racers is "Fred Matheny's Complete Book of Road Bike Training." You can check it out at roadbikerider.com.
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