Race is 5 weeks away... what should I do?
09-30-07, 05:40 PM
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Race is 5 weeks away... what should I do?
The Iceman is a 27 mile (43.45 k) point-to-point mountain bike race located in northern Michigan on November 10th. Roughly 5 weeks from now I will be taking part as a 30-34, expert racer. Last year's winner in my class finished in 1:51:30 which converts to an average speed of 14.5 mph (23.3 kph), while the overall winner rode 27 miles at an average of 16.9 mph (27.2 kph). The guys I was keeping up with a couple years back rode it at about 12.8 mph (20.6 kph).
Knowing that I have been riding all summer, including a 43-day 1900 mile tour around the Pacific northwest and have a good base, what would you recommend I do over the next 5 weeks to prepare specifically for this race? Is this enough time to get into top racing form? What diet is best for this type of thing? I've been reading different books in the library, but can't find anything specific to my situation. Any help would be very much appreciated!
Knowing that I have been riding all summer, including a 43-day 1900 mile tour around the Pacific northwest and have a good base, what would you recommend I do over the next 5 weeks to prepare specifically for this race? Is this enough time to get into top racing form? What diet is best for this type of thing? I've been reading different books in the library, but can't find anything specific to my situation. Any help would be very much appreciated!
Last edited by blove8; 10-01-07 at 12:26 AM.
10-02-07, 08:26 AM
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The Iceman is a 27 mile (43.45 k) point-to-point mountain bike race located in northern Michigan on November 10th. Roughly 5 weeks from now I will be taking part as a 30-34, expert racer. Last year's winner in my class finished in 1:51:30 which converts to an average speed of 14.5 mph (23.3 kph), while the overall winner rode 27 miles at an average of 16.9 mph (27.2 kph). The guys I was keeping up with a couple years back rode it at about 12.8 mph (20.6 kph).
Knowing that I have been riding all summer, including a 43-day 1900 mile tour around the Pacific northwest and have a good base, what would you recommend I do over the next 5 weeks to prepare specifically for this race? Is this enough time to get into top racing form? What diet is best for this type of thing? I've been reading different books in the library, but can't find anything specific to my situation. Any help would be very much appreciated!
Knowing that I have been riding all summer, including a 43-day 1900 mile tour around the Pacific northwest and have a good base, what would you recommend I do over the next 5 weeks to prepare specifically for this race? Is this enough time to get into top racing form? What diet is best for this type of thing? I've been reading different books in the library, but can't find anything specific to my situation. Any help would be very much appreciated!
10-02-07, 01:05 PM
#4
Twincities MN
That's a joke. Performance enhancing drugs.
I'd concentrate on sharpening your climbing and work of VO2max. So increase intervals and the LSD ride distance. Taper the next two weeks gradually, then sharp dropoff the final week before the event.
Get in 6 interval sessions before tapering, then shorter and faster intervals the final three weeks, with the final interval session at least 10 days before the event.
I'd concentrate on sharpening your climbing and work of VO2max. So increase intervals and the LSD ride distance. Taper the next two weeks gradually, then sharp dropoff the final week before the event.
Get in 6 interval sessions before tapering, then shorter and faster intervals the final three weeks, with the final interval session at least 10 days before the event.
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10-02-07, 01:13 PM
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Yeah, after that long tour, you don't need any more LSD or mileage. Five weeks is enough time for one macrocycle. Focus on intensity, sprints and intervals, especially on hills. Just one day/week of LSD is needed. Then taper down mileage the last couple weeks, but the intensity should still be there.
Then eat to match your workouts.
Then eat to match your workouts.
10-02-07, 03:34 PM
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Thanks very much y'all. I'm going to increase the intervals.. would you say something like the following would be good to start this week... ?
Monday: 5x5min intervals with 2 minute recovery (singletrack and climbs) MTB
Tuesday: Rest, Stretch, Core Strength (kayaking and other activities)
Wednesday: 3x20min intervals with 5 minute recovery (singletrack and climbs) MTB
Thursday: Rest, Stretch, Core Strength
Friday: 2 hour ride with 15 minute warmup... 90-100rpm cadence and then 15 min cool down (road bike)
Saturday: Race Day Simulation - (2 hours at high intensity and simulate fast start) MTB
Sunday: Rest, Stretch
If the rides seem too short, should I lengthen them at all?
Monday: 5x5min intervals with 2 minute recovery (singletrack and climbs) MTB
Tuesday: Rest, Stretch, Core Strength (kayaking and other activities)
Wednesday: 3x20min intervals with 5 minute recovery (singletrack and climbs) MTB
Thursday: Rest, Stretch, Core Strength
Friday: 2 hour ride with 15 minute warmup... 90-100rpm cadence and then 15 min cool down (road bike)
Saturday: Race Day Simulation - (2 hours at high intensity and simulate fast start) MTB
Sunday: Rest, Stretch
If the rides seem too short, should I lengthen them at all?
10-04-07, 03:06 AM
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I'll take the XO1 out on the road once a week for kicks. Lookin forward to that ride on Friday.
Does anyone work yoga into their training?
Does anyone work yoga into their training?
