Training plan for racing

MajesticDonkey

Hi lads,

Hoping to do a race or two before the end of August but not sure how I should be training for it. Never raced before, except for the odd sprint home in the club. My club is not a racing club, so it will be a change for it too.

Current level: would be able to keep a 30km/h average over a solo 50km without too many complaints, 32km/h+ in a group. I'm relatively good at keeping a good pace up steady low-gradient climbs (the Vee, Co Tipperary for example) but fall back on short high-gradient climbs (e.g. Seskin). My guess would be that in most A4 races there wouldn't be too many climbs like either of these? I currently go out twice/week with the club and once or twice on my own. I don't really enjoy going far by myself though.

What is the best way to increase the average speed and sprinting ability over 50-80km?

Thanks a mil!

ford2600

MajesticDonkey wrote: »

Hi lads,

Hoping to do a race or two before the end of August but not sure how I should be training for it. Never raced before, except for the odd sprint home in the club. My club is not a racing club, so it will be a change for it too.

Current level: would be able to keep a 30km/h average over a solo 50km without too many complaints, 32km/h+ in a group. I'm relatively good at keeping a good pace up steady low-gradient climbs (the Vee, Co Tipperary for example) but fall back on short high-gradient climbs (e.g. Seskin). My guess would be that in most A4 races there wouldn't be too many climbs like either of these? I currently go out twice/week with the club and once or twice on my own. I don't really enjoy going far by myself though.

What is the best way to increase the average speed and sprinting ability over 50-80km?

Thanks a mil!

Check out barry meahans worldwidecycles blog.

Call into shop and press play...

MajesticDonkey

ford2600 wrote: »

Check out barry meahans worldwidecycles blog.

Call into shop and press play...

Would you believe I read it two days ago! This post in particular.

I suppose I really want to get more opinions on what works best. These opinions may just confirm what Barry said in the above post or they may be completely different - either way I'd like to hear them.

Just to add to my OP: I currently ride a Trek Madone 4.5 - stock components except for Fulcrum Racing 3 wheels which I put on in September.

ford2600

MajesticDonkey wrote: »

Would you believe I read it two days ago! This post in particular.

I suppose I really want to get more opinions on what works best. These opinions may just confirm what Barry said in the above post or they may be completely different - either way I'd like to hear them.

Just to add to my OP: I currently ride a Trek Madone 4.5 - stock components except for Fulcrum Racing 3 wheels which I put on in September.

Nice bike hope you can afford to crash it!

Plenty lads on here can help, try a search question has been asked before.

You with STCC?

MajesticDonkey

ford2600 wrote: »

Nice bike hope you can afford to crash it!

Plenty lads on here can help, try a search question has been asked before.

You with STCC?

I actually got insurance for the bike through FBD - €70/year for my bike and my dad's bike (Giant Defy 2) together. Accidental damage and theft coverage - not sure about racing.

Not with STCC, Kilbehenny CC. Close enough though I know a good few of the lads in STCC fairly well.

I did a search yesterday, but didn't find anything specifically about training. Most were just about licences and the like.

Lumen

Your insurance won't cover racing

MajesticDonkey

Lumen wrote: »

Your insurance won't cover racing

Was thinking that. Will look into changing the policy when the time comes.

Inquitus

Clearly bringing yourself on year on year requires some sort of winter training to prevent loss of fitness / form from late Oct to early Mar. Whats the minimum investment of time required weekly over the winter to ensure one doesn't start out from a low form / fitness base once the evenings stretch and the weather picks up? and what form should that take?

The last 2 years I have had pretty much 3-4 months off the bike over the winter and when I get back on it as the evenings stretch the loss of form is something to behold, and it takes at least 2 good months to get back to something resembling race form, and that would be packfill, not challenging for honours!

bcmf

I would imagine that your speed is pretty much ok.
One problem that you will come across by racing in August is that you will ,probably, be racing against guys who have a good few months of racing in their legs already so be prepared to dig deep ,but not too deep.
What you will also find is that you will fond the bit that hurts most is the changes in speed and if you are down the back this is amplified and where gaps open.
In the few races I did this year we almost came to a complete stop and then back up to 36/40kp in rapid succession.
HTH

MajesticDonkey

Inquitus wrote: »

Clearly bringing yourself on year on year requires some sort of winter training to prevent loss of fitness / form from late Oct to early Mar. Whats the minimum investment of time required weekly over the winter to ensure one doesn't start out from a low form / fitness base once the evenings stretch and the weather picks up? and what form should that take?

The last 2 years I have had pretty much 3-4 months off the bike over the winter and when I get back on it as the evenings stretch the loss of form is something to behold, and it takes at least 2 good months to get back to something resembling race form, and that would be packfill, not challenging for honours!

Tell me about it! I kept saying to myself last Autumn - don't stop over winter. I did exactly that. Only on the bike with about 7 weeks this year since the end of October. Only advantage I have is I'm only 20, and I feel like I'm pretty much up to the level I had at the end of last year already.

bcmf wrote: »

I would imagine that your speed is pretty much ok.
One problem that you will come across by racing in August is that you will ,probably, be racing against guys who have a good few months of racing in their legs already so be prepared to dig deep ,but not too deep.
What you will also find is that you will fond the bit that hurts most is the changes in speed and if you are down the back this is amplified and where gaps open.
In the few races I did this year we almost came to a complete stop and then back up to 36/40kp in rapid succession.
HTH

That's good to know, thanks. I know what you mean about waiting until August to start. I feel however if I can put it a good two months of work I'll be fairly close to their level. Interval training is something I need to work on so....

Jack Joll

There a major difference between taking part to win and taking part for the craic. Generally, there are only ever max 10 lads at the front trying to create a break off the front. the rest just sit in for the ride, the last 2 races I've been in the averages have been 38-40km per hour for 60+km.
Trouble with A4 is when a break happens 2 or 3 go off the front, they don't work together and get sucked back in by the pack a couple of km's down the road, they can't sustain the pace to stay away. Then its the pack sprint, and maybe some carnage, does that don't go down and guys who are as fresh as daisies from sitting in, are in the seat to win the sprint.

I bet they barely burn 200kcal on the 60km race!

But prepare to get spat out your very first race!

MajesticDonkey

Jack Joll wrote: »

There a major difference between taking part to win and taking part for the craic. Generally, there are only ever max 10 lads at the front trying to create a break off the front. the rest just sit in for the ride, the last 2 races I've been in the averages have been 38-40km per hour for 60+km.
Trouble with A4 is when a break happens 2 or 3 go off the front, they don't work together and get sucked back in by the pack a couple of km's down the road, they can't sustain the pace to stay away. Then its the pack sprint, and maybe some carnage, does that don't go down and guys who are as fresh as daisies from sitting in, are in the seat to win the sprint.

I bet they barely burn 200kcal on the 60km race!

But prepare to get spat out your very first race!

Well I probably wouldn't be there in my first race to win it, not to say I wouldn't take an opportunity if it came about...just want to see what it's all about really for the first one anyway.

Are crashes very common in these races? As in, is it nearly guaranteed that there would be a crash in most races?

bcmf

Crashes happen. If you come down hope the damage is minmal but be prepared to write off your bike as well.

Harrybelafonte

Ten A4 races this year and I'd say there were crashes in over 50% of them.

I'd agree with the statement made above about getting into it when everyone has races in their legs. The pace has definitely kicked up substantially since the first few races. However, I still think you should give a few a go. That experience alone will stand to you next year, rather than going in relatively blind like I did this year.

I'm not a great advertisement for road racing as it's not my main "discipline", but brain power and strategy have a lot to do with doing well. Every race I've done so far I've learned something new and despite decent fitness levels I have yet to finish with the bunch. Most of that time it was from making bad choices. A few races this year would put you in good stead for next year.

Re training: Everyone is slightly different. I personally like to remove myself from the road bike for a lot of the winter months and do weights, running and swimming instead. I may not do the same this year, but I find the most important thing to rest is your brain. 12 months of outright training on the bike would melt my head. I was super happy to get back in the saddle in January though. Don't think the snow, wind and rain would have been as pleaseant if I'd spent October, november, December in the same conditions. Whatever way you train you gotta be happy on the bike. The legs will look after themselves, the brain has to be worked on with a little more sensitivity (well, for some of us anyway).

MajesticDonkey

Harrybelafonte wrote: »

Ten A4 races this year and I'd say there were crashes in over 50% of them.

I'd agree with the statement made above about getting into it when everyone has races in their legs. The pace has definitely kicked up substantially since the first few races. However, I still think you should give a few a go. That experience alone will stand to you next year, rather than going in relatively blind like I did this year.

I'm not a great advertisement for road racing as it's not my main "discipline", but brain power and strategy have a lot to do with doing well. Every race I've done so far I've learned something new and despite decent fitness levels I have yet to finish with the bunch. Most of that time it was from making bad choices. A few races this year would put you in good stead for next year.

Re training: Everyone is slightly different. I personally like to remove myself from the road bike for a lot of the winter months and do weights, running and swimming instead. I may not do the same this year, but I find the most important thing to rest is your brain. 12 months of outright training on the bike would melt my head. I was super happy to get back in the saddle in January though. Don't think the snow, wind and rain would have been as pleaseant if I'd spent October, november, December in the same conditions. Whatever way you train you gotta be happy on the bike. The legs will look after themselves, the brain has to be worked on with a little more sensitivity (well, for some of us anyway).

Awesome, thanks!