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How to train the last weeks before a race?

Old 02-17-14, 02:53 PM
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How to train the last weeks before a race?

The title says it all. How do you train the last weeks before an important race? It is between 2-3 weeks until my first race of the season, and I'm not too sure what type of training to do. I have a solid base from earlier this winter, and would like to be in good shape in this race. From my earlier experiences I use to get in shape when I do long rides and threshold efforts. But, I think this is more of an overall form, and not the ''race-form'' that I'm looking for. I think I also need to do some short anaerobic tapering workouts. There is maybe not one single answer to this, some people get in shape by long endurance rides, but others get in shape of short and anaerobic interval sessions. I'm interested in hearing other peoples experiences and some of your example workouts over these pre-race weeks.
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Old 02-17-14, 11:15 PM
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Originally Posted by er1kk
The title says it all. How do you train the last weeks before an important race? It is between 2-3 weeks until my first race of the season, and I'm not too sure what type of training to do. I have a solid base from earlier this winter, and would like to be in good shape in this race. From my earlier experiences I use to get in shape when I do long rides and threshold efforts. But, I think this is more of an overall form, and not the ''race-form'' that I'm looking for. I think I also need to do some short anaerobic tapering workouts. There is maybe not one single answer to this, some people get in shape by long endurance rides, but others get in shape of short and anaerobic interval sessions. I'm interested in hearing other peoples experiences and some of your example workouts over these pre-race weeks.
When I look at the calendar of my season's events, I look to see which ones I want to do really well in. Though not a racer, what I do is not terribly dissimilar. I would never call my first event of the season an important event. If it's that important, you should have already been doing races and it's a bit late now. I use early season events for training, just like I would use any training session. Incorporate it. Do you have a training plan? If so, what does it have you doing now? If it's still base, you can throw that out the window. Time to do some intensity. Question is, how intense and how much volume? I use a HRM and download my information so I can quantify it each week. Same thing applies with a power meter. Do what you need to do for training. When you upload your race information, you want it to make some sort of sense within the context of a training plan. IOW, use the race for training but don't kill yourself trying to win the sucker. Ride within yourself and don't get hurt.

Now that all said, you still want to do fairly well and not completely embarrass yourself. So take a day off two days before the race, and then the day before just do a little bit of intensity. Don't go into it with a whole pile of training load.

As far as between now and the race, just carry out your plan. If you don't have a plan, time to get cracking and come up with one that takes you all the way through the season. I can't possibly advise you on what that plan might be, having no idea of your previous training, current training state, or your goals/schedule for the season. In any case, you'll get a nice training bump from the race, get a good feel for what you need to work on, and it's all good.
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