A4 Racing

Cork24

was thinking of taking my bike riding up a level and take up Racing,

What should i do as training wise to be able to finish a A4 race ?

Since the season is over i will have a few months to get shape for next season.

lalorm

If you are planning to start racing next season, then what I would suggest is to start by getting the miles in the legs during the off season. Start with aerobic base training. Simple put, long easy spins to build your base aerobic fitness. Once you have that built up you can start to introduce more higher intensity training such as hill repeats, sprint work etc.
Look for the Cyclists Training Bible by Joe Friel.
http://www.amazon.co.uk/The-Cyclists-Training-Bible-Friel/dp/1934030201/ref=sr_1_1?ie=UTF8&qid=1341831497&sr=8-1

It's a good book and will take you through the various aspects of training to race.

seamus

Any threads I've seen here and asked on myself seem to suggest that if you can manage to average 30km/h for two hours on a solo run with a couple of hills, then you're probably capable of riding in an A4 race without looking silly. In a race you'll travel faster in the group and you will naturally push yourself harder than you ever can on a training spin, so don't be put off when you see average laps of 37km/h being recorded.

Most clubs also have a race training group that goes out over the winter in addition to their ordinary weekend spins. Though I've no idea if the arrival of junior will let me start racing next year, I'm still planning on joining the race training group over the winter anyway.

blorg

Cork24 wrote: »

was thinking of taking my bike riding up a level and take up Racing,

What should i do as training wise to be able to finish a A4 race ?

Since the season is over i will have a few months to get shape for next season.

If you want to get into racing, join a club and train with them over the winter. Bike handling skills in a group are more important than your speed for A4 racing, and you will only develop these training with a group (preferably a group with at least some people who know what they are doing.)

C3PO

blorg wrote: »

If you want to get into racing, join a club and train with them over the winter. Bike handling skills in a group are more important than your speed for A4 racing, and you will only develop these training with a group (preferably a group with at least some people who know what they are doing.)

Really good advice!

If you're not fit enough you just get dropped .... you won't be alone ... no problem! If, on the other hand, you're in the middle of the bunch, unable to maintain a line and a steady pace then you will quickly become unpopular!

I know the hardest thing I found to learn was getting a water bottle from the cage, to my mouth, drink and then back to the cage, while pedalling and keeping my eyes on the road!! I know it sounds easy ......

Cork24

Cheers for the advice I am planning to do a lot of winter training from getting out on 1 a week mainly weekends and do turbo training 3 times a week for 15 mins and do some spinning classes as well

Lumen

Cork24 wrote: »

Cheers for the advice I am planning to do a lot of winter training from getting out on 1 a week mainly weekends and do turbo training 3 times a week for 15 mins and do some spinning classes as well

15 minutes on a turbo? Is that a typo?

levitronix

15mins at V02 :rolleyes:

Cork24

Not a fan of turbo training,

If given I pick 40mins of a spin class over a turbo trainer

lennymc

15 minutes imho is only barely getting me warm. Check out the sufferfest videos, they help pass the time.

chakattack

Cork24 wrote: »

Cheers for the advice I am planning to do a lot of winter training from getting out on 1 a week mainly weekends and do turbo training 3 times a week for 15 mins and do some spinning classes as well

You won't get far on that plan.

2 long spins Saturday and Sunday and 3 x 1 hr structured training on the turbo would be closer to the norm for A4 during the winter.

Cork24

chakattack wrote: »

Cork24 wrote: »

Cheers for the advice I am planning to do a lot of winter training from getting out on 1 a week mainly weekends and do turbo training 3 times a week for 15 mins and do some spinning classes as well

You won't get far on that plan.

2 long spins Saturday and Sunday and 3 x 1 hr structured training on the turbo would be closer to the norm for A4 during the winter.

80km spin long enough? Or are we talking about 120

Lumen

Cork24 wrote: »

80km spin long enough? Or are we talking about 120

Three hours is fine. Save your energy for the high intensity stuff.

killalanerr

chakattack wrote: »

You won't get far on that plan.

2 long spins Saturday and Sunday and 3 x 1 hr structured training on the turbo would be closer to the norm for A4 during the winter.

yep that should do it ok,the trick would be to stay A4 and not join the ranks of the 500 hour PA A3,2,1s its easy to get carried away and pick up the 10 points

lennymc

a word of warning cork, racing is very addictive

ROK ON

Forget racing. Forget training. Don't bother cycling outside unless it's the one summer day we get.
Turbo training is the way to go. I absolutely love the turbo. I have a few differing workouts, but the Sufferfest is my favourite.
Absolutely love it. It's a fantastic way to absolutely murder yourself.

Best cycling ever. I really have to force myself to actually do some real cycling (which I only do to build endurance so that I van excel on the turbo).
IWBMATTKYT

Cork24

I just want to stay in the A4 league,

I'll have to get myself some new wheels for next season

http://www.carbonroadbikebicyclecycling.com/2012-stradalli-road-bike-full-carbon-50mm-clincher-vento-wheels-set

seen them bad boys but they do seem very heavy coming in at

20 Spoke front wheel. 612g.

24 Spoke rear wheel. 814g.

goldencleric

May I suggest this jersey for your first race.

goldencleric

ROK ON wrote: »

Forget racing. Forget training. Don't bother cycling outside unless it's the one summer day we get.
Turbo training is the way to go. I absolutely love the turbo. I have a few differing workouts, but the Sufferfest is my favourite.
Absolutely love it. It's a fantastic way to absolutely murder yourself.

Best cycling ever. I really have to force myself to actually do some real cycling (which I only do to build endurance so that I van excel on the turbo).
IWBMATTKYT

Funny.

Cork24

goldencleric wrote: »

May I suggest this jersey for your first race.

Was looking at more of this
http://www.google.ie/search?hl=en&client=safari&gl=ie&biw=320&bih=416&tbm=isch&sa=1&q=bmc+jersey+2012&oq=bmc+je&gs_l=mobile-gws-serp.1.1.0l2j0i24l3.8679.9408.0.10536.3.3.0.0.0.0.153.406.0j3.3.0...0.0.5iQrgJ0Ap-w&mvs=0#i=2

goldencleric

Cork24 wrote: »

Was looking at more of this
http://www.google.ie/search?hl=en&client=safari&gl=ie&biw=320&bih=416&tbm=isch&sa=1&q=bmc+jersey+2012&oq=bmc+je&gs_l=mobile-gws-serp.1.1.0l2j0i24l3.8679.9408.0.10536.3.3.0.0.0.0.153.406.0j3.3.0...0.0.5iQrgJ0Ap-w&mvs=0#i=2

Can't view your link but I would join a club and get their gear. Club gear is usually subsidised and better value. Plus it's nice to feel part of a team when racing (and training).

lalorm

Cork24 wrote: »

Not a fan of turbo training,

If given I pick 40mins of a spin class over a turbo trainer

Spinervals.com These DVD's are great for your turbo sessions. I use them over the winter and during the season for some High intensity training on the Turbo.

ednwireland

goldencleric wrote: »

Can't view your link but I would join a club and get their gear. Club gear is usually subsidised and better value.

i dont think one of my clubs gear is

goldencleric

ednwireland wrote: »

i dont think one of my clubs gear is

Fair enough maybe not all clubs have cheaper gear. But I would still rather wear club gear for racing.

royrogers

Is there any A4 only races coming up before the end of season,cheers

killalanerr

royrogers wrote: »

Is there any A4 only races coming up before the end of season,cheers

ya loads,Mark Hayden memorial Carlow this sun 80km A4 info on CI calender

Esroh

There is an A4 Race added on Sunday12th in Ballinrobe . Its been added to the Ballinrobe 2day programme.

Trek1000

Surely he needs to be covering more distance in his weekend spins than 80 km?

For example a race may be 80km? And if he is only used to covering 80 km he will be blown out of it.

He will need to be covering a lot more distance than 80km during the winter if he wants to have any hope building enough endurance to compete.

BTW I also think you are totally under estimating the workload that is required to race mate.

I would suggest you need a good year with a club working on endurance, leg strength, bike skills etc to ever consider racing.

goldencleric

Trek1000 wrote: »

Surely he needs to be covering more distance in his weekend spins than 80 km?

For example a race may be 80km? And if he is only used to covering 80 km he will be blown out of it.

He will need to be covering a lot more distance than 80km during the winter if he wants to have any hope building enough endurance to compete.

Not necessarily, most club winter spins are around this mark I believe.

Trek1000 wrote: »

BTW I also think you are totally under estimating the workload that is required to race mate.

I would suggest you need a good year with a club working on endurance, leg strength, bike skills etc to ever consider racing.

Somewhat agree with this, racing is a lot tougher than you may think - even A4 racing. You will have trouble dealing with bunch speeds and technique if you are only used to solo spins and time on the turbo. Although not a bad thing to do a few A4 races now to motivate you for the winter.

A_Sober_Paddy

OP I raced in one earlier in the year, and to be honest it was 100 times harder than I expected...I've since been struggling with injury so I'v gone backwards since then.

But I'm planning to be ready for A4 next season, and hopefully 5-6kg lighter too. I am currently considering getting a home trainer, would that be a good idea? For interval training is what I'd mainly be using it for, and for the days where the weather is really bad(not really afraid of the weather but the other road users on bad weather days)

Trek1000

goldencleric wrote: »

Not necessarily, most club winter spins are around this mark I believe.



Somewhat agree with this, racing is a lot tougher than you may think - even A4 racing. You will have trouble dealing with bunch speeds and technique if you are only used to solo spins and time on the turbo. Although not a bad thing to do a few A4 races now to motivate you for the winter.

Most winter club spins with the racing group would be minimum 100k.

lennymc

a previous thread here - http://www.boards.ie/vbulletin/showthread.php?t=2056586841

unichall

I have been toying with the idea of racing for a while too but not really sure how to go about it.

I race triathlons so my standard distance is 40km time trialing it with an average speed of 34-36kph approx. I cycle 50 odd km most days commuting and get out for a long spin around 80-100km every other week. i have raced draft legal tri's too so have some experience of group cycling but not loads as more often than not we are strung out in a straight line. i work shifts and nights so i train alone as its hard to get out when others and clubs go for spins

having seen lads say racing is a lot harder than u would think my question is am i at a level high enough to try or do i need to be doing more long stuff before giving it a go??

colm_gti

unichall wrote: »

I have been toying with the idea of racing for a while too but not really sure how to go about it.

I race triathlons so my standard distance is 40km time trialing it with an average speed of 34-36kph approx. I cycle 50 odd km most days commuting and get out for a long spin around 80-100km every other week. i have raced draft legal tri's too so have some experience of group cycling but not loads as more often than not we are strung out in a straight line. i work shifts and nights so i train alone as its hard to get out when others and clubs go for spins

having seen lads say racing is a lot harder than u would think my question is am i at a level high enough to try or do i need to be doing more long stuff before giving it a go??

I got my A4 licence about a month ago now, have done 3 races since, one being a hilltop finish, but the other 2 were between 40-60kms in distance, and we averaged ~40kmph. If you're able for a 40km TT at 34-36kmph, I'd say you'd be well able for an A4 race, maybe just get used to cycling in a big bunch at that speed before going to one.

lennymc

I had all the same questions about 6 months ago before i started racing, and my advice to anyone who is thinking about racing is to do it. whats the worst that can happen? You get dropped? Everyone gets dropped. There is no shame in getting dropped, and after a few races you wont get dropped. Plus, racing is awesome!! Someone else said before, you will get more out of trying to stick with a race for an hour, than you would riding solo for 3 or 4 hours, and its true!! I love it;.

colm_gti

lennymc wrote: »

I had all the same questions about 6 months ago before i started racing, and my advice to anyone who is thinking about racing is to do it. whats the worst that can happen? You get dropped? Everyone gets dropped. There is no shame in getting dropped, and after a few races you wont get dropped. Plus, racing is awesome!! Someone else said before, you will get more out of trying to stick with a race for an hour, than you would riding solo for 3 or 4 hours, and its true!! I love it;.

Very similar to something I used to always hear playing rugby, 'the best way to get match fit is to play matches.'

Cork24

Lenny thats so true, i find riding solo for 1-3 hours you speed up at some parts and really start to slow down,

I joined a Cycling Club a few months back, and it really makes you keep up with them do your work in the front but seem to get dropped going up hills and then start to feel the pain.
i have'nt being out cycling in over 8 weeks now due to injury but have gotten on the bike in the gym and took it nice and easy, so once im fully back to normal i plain on going out rain hail or snow during the winter months.

(I said that aswell for the Summer)