3 weeks before the competition ?
 

Hello

I am competing in a 100 km event in around 3 weeks


The first 50 Km are easy but the rest are very difficult with lots off hills.


I am very well train the last 3 months 5 days a week and about 350 to 400 Km

All the time the last 2-3 weeks before the event I confused and many times I go very tired at the competition day

I would like same advices that can help me for this day.

Sorry for my English!
Thank you

Eh, English was a little tough to interpret, but I'll try.

If you're doing 400km/wk and you only have a 100km ride, you'll do fine. Since a trainer is usually 10-20% harder than the road, just make sure you can do the 100km on the trainer. Learn to pace yourself for 3.5hrs, that is my only real recommendation. Find out when you should eat and how much to drink; don't eat when unnecessary. You'll do fine.

You should only do recovery rides for the last week. That means short rides without really working at all - you shouldn't be tired at the end of the workout. I generally only ride about 30 minutes - just enough to get my legs warmed up.

You can't improve your condition in the last week before an event, but you can make yourself very tired.

eating and drinking during the event will be the most helpful thing at this point

+1 Lot food drink time. :)

Thank you for the advices!

I dont agree with the only recovery rides before your event. This is a good way to show up at your event flat. Instead, keep some intensity in your riding the week of the event, but keep the workouts very short so as not to introduce a training load and undue fatigue. Get plenty of rest, maybe even a day off completely 2 days before, but on the day before, hit all your riding intensities for short intervals to get the bodys systems online. Make the taper to the event about 10 days and you should be safe as far as keeping undue fatigue at bay. You will be as fit as you are going to get in the couple weeks before the race, so the key is to get to the race rested, refreshed, and ready to hammer. Too much rest will be nearly as detrimental as too little.