Race preparation rides

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Race preparation rides

Postby Herbsman » Sat May 14, 2011 5:20 pm

I've read that the day before a race, a short, fast ride should be done with some hard 30sec-1min efforts. But should there be much resistance? i.e. should I do these on my rollers, which allow me to ride at a really high cadence with barely any resistance, or should I do them on the turbo trainer which has variable resistance?
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Re: Race preparation rides

Postby JohnBarleycorn » Sun May 15, 2011 4:42 pm

There are many schools of thought on this.......

I have done the following, over the years......

Two hour gentle ride

Day off

Two days off

30 minutes at 140bpm

15 minutes hard, 5 minutes easy, then 3x3 minutes at race pace, eyeballs out, with three minutes recovery !

30 minutes with a few random sprints

And the result ?

If you have great form, then any of those will produce good results. If you are struggling with form or fitness, then the easier the better, the day before a race. You need to experiment, to see what works for you. Also, the length of the race will make a difference. And is the event part of a training plan, or are you tapering for a good performance ?

As far as your plan is concerned, you would need to have enough resistance to get your heart up to a good speed. I would say a high resistance, as the idea is to open the lungs up and stimulate the muscles. So make it tough !
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Re: Race preparation rides

Postby fredrikw » Mon May 16, 2011 7:40 pm

Did this year's first MTB marathon yesterday, and the days leading up to this included the following:
Mon: rest
Tue: 1 hour easy ride
Wed: Hard 9 minute intervals at race intensity on technical terrain
Thu: 2x20 threshold intervals
Fri: 1 hour easy ride
Sat: 2x20 threshold intervals
Sun: Race

Worked fine and my legs were smoking hot on the race 8)

I'd say that how you prepare for a race has a lot to do with your fitness level and how you're used to train. Resting too much before a race is probably not a good idea, sure you'll feel rested but perhaps not at the top of your game.
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Re: Race preparation rides

Postby bob_summers » Wed May 18, 2011 10:49 am

Good to see you back Fredrik ;-)
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Se envejece cuando se deja de pedalear"
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Re: Race preparation rides

Postby fredrikw » Wed May 18, 2011 4:28 pm

I never left.
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Re: Race preparation rides

Postby bob_summers » Wed May 18, 2011 6:28 pm

Ah you were lurking then ;-)
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Re: Race preparation rides

Postby Herbsman » Tue Jun 07, 2011 9:58 pm

This whole race prep ride thing is a worldwide ploy to tire out inexperienced racers before the event. Shame on you all.
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Re: Race preparation rides

Postby DanielS » Thu Jun 16, 2011 1:26 am

JohnBarleycorn wrote:If you have great form, then any of those will produce good results. If you are struggling with form or fitness, then the easier the better, the day before a race. You need to experiment, to see what works for you.


I agree with this.

Its true about the good form quote - when I was in really good form about 18 months ago, I did a hard 100km ride on a Saturday, and on the Sunday morning I had my best race performance ever - I took off solo from the gun and stayed away for the duration of a 40 minute crit! No way I could do anything like that now... I'd be lucky to last 1 minute!

Herbsman - I would say your rollers are fine, with some short hard efforts and mostly just spinning the legs out. There is no set formula. I think it is better to do at least something, rather than a total day off.
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