Poor 94.7 - what next for Argus? Help please...

[zoolakeopener]

Afternoon Hubbers. My first post so bear with me…I had a really disappointing, wind-swept 94.7 yesterday and need some advice and tips re: training programme and nutrition. Starting off in “C” group I was never able to keep up pace with even the middle bunches and when it came to climbing (traditionally my strength) I was flat and came in on 3:06. Well-known riders in later groups did significantly better and a good number cracked sub-3’s which was my target. Clearly, I was out of my depth and believe I could have performed better in a “lesser” seeding but the truth is I had no power in my legs and battled solo along the highway – being passed by the multitudes. I “bettered’ last year’s avge. Km/h by a negligible amount (29,9-30,1km per hour) – this is after a year of hard work on a mountain bike with Sani and Berg and Bush and the Jock, Kremetart on the road all ridden with no issues / reasonable results. Any advice out there from The Hubbers as to what best way to tackle a fresh, power based / endurance road-based training programme to assist me towards having a happier Argus? Also, other than some egg/mayo buns before and a bio-gen energy goo during I had nothing more in the way of nutrition. Too little me thinks…Any thoughts or pointers most weclome...

[W@nna-BE]

best idea would maybe see a coach? i can vouch for ActiveWorx! they very professional and coach the MTN Qhubeka pro team

[Dexter-morgan]

Afternoon Hubbers. My first post so bear with me…I had a really disappointing, wind-swept 94.7 yesterday and need some advice and tips re: training programme and nutrition. Starting off in “C” group I was never able to keep up pace with even the middle bunches and when it came to climbing (traditionally my strength) I was flat and came in on 3:06. Well-known riders in later groups did significantly better and a good number cracked sub-3’s which was my target. Clearly, I was out of my depth and believe I could have performed better in a “lesser” seeding but the truth is I had no power in my legs and battled solo along the highway – being passed by the multitudes. I “bettered’ last year’s avge. Km/h by a negligible amount (29,9-30,1km per hour) – this is after a year of hard work on a mountain bike with Sani and Berg and Bush and the Jock, Kremetart on the road all ridden with no issues / reasonable results. Any advice out there from The Hubbers as to what best way to tackle a fresh, power based / endurance road-based training programme to assist me towards having a happier Argus? Also, other than some egg/mayo buns before and a bio-gen energy goo during I had nothing more in the way of nutrition. Too little me thinks…Any thoughts or pointers most weclome...

3:06 is very good, IMO, I know you missed your own goal but still well done.

[andydude]

I can try to help, but send me a pm with your email and other details.

[Agteros]

Afternoon Hubbers. My first post so bear with me…I had a really disappointing, wind-swept 94.7 yesterday and need some advice and tips re: training programme and nutrition. Starting off in “C” group I was never able to keep up pace with even the middle bunches and when it came to climbing (traditionally my strength) I was flat and came in on 3:06. Well-known riders in later groups did significantly better and a good number cracked sub-3’s which was my target. Clearly, I was out of my depth and believe I could have performed better in a “lesser” seeding but the truth is I had no power in my legs and battled solo along the highway – being passed by the multitudes. I “bettered’ last year’s avge. Km/h by a negligible amount (29,9-30,1km per hour) – this is after a year of hard work on a mountain bike with Sani and Berg and Bush and the Jock, Kremetart on the road all ridden with no issues / reasonable results. Any advice out there from The Hubbers as to what best way to tackle a fresh, power based / endurance road-based training programme to assist me towards having a happier Argus? Also, other than some egg/mayo buns before and a bio-gen energy goo during I had nothing more in the way of nutrition. Too little me thinks…Any thoughts or pointers most weclome...

 

What did you eat the day before. How was the sleep 2 nights before? When did you start tapering/when was your last long/hard ride before Sunday?

 

Remember that when dropped by a bunch it is better to sit up and wait for the next one than to soldier on and burn out and not being able to stick with a bunch coming past...

[zoolakeopener]

 

What did you eat the day before. How was the sleep 2 nights before? When did you start tapering/when was your last long/hard ride before Sunday? i) Haven't ridden anyhting for two weeks due to circumstances, previous ride was an 88km road ride around Kromdraai following a 50km MTB @ Northerns on the weekend of the 4/5th Nov ii) sleep been REALLY poor, had to take sleeping pills night before and then the alarm went off @ 2pm iii) - Pasta with tomato sauce / meatballs

 

Remember that when dropped by a bunch it is better to sit up and wait for the next one than to soldier on and burn out and not being able to stick with a bunch coming past...

- Couldn't stick with the bunches passing me - that was the killer and real kicker...

[Li Mu Bai]

Lots of things contribute to a poor race day.

If you enter overtrained, your body rebels. If you rode sat morning, a tad too hard, you may have affected your ride. Not sleeping enough 5 days before, not eating correctly 3 days before, not eating during the ride, all would have worked against you. Then there is the wind, and sun and other things you have no control over. Race tactics too, sit in the front third of the bunch where its easier to notice pace changes and not get dropped on climbs, not the back where its easy to be caught up by blown riders or miss the jump.

Sounds like your nutrition was lacking, 94.7 is still a tough ride, and yesterday was hot and windy.

 

PS: its very tough to hold onto a passing bunch, after being shelled. you burn many matches riding alone, and then to try and lift your game mentally and physically to pick up your speed, rhythm, and cadence to match a passing bunch takes some doing. sometimes helps not to timetrial it alone, but wait a few mins, recuperate, eat drink, and then latch on if you can...

Edited November 19, 2012 by Li Mu Bai

[zoolakeopener]

Lots of things contribute to a poor race day.

If you enter overtrained, your body rebels. If you rode sat morning, a tad too hard, you may have affected your ride. Not sleeping enough 5 days before, not eating correctly 3 days before, not eating during the ride, all would have worked against you. Then there is the wind, and sun and other things you have no control over. Race tactics too, sit in the front third of the bunch where its easier to notice pace changes and not get dropped on climbs, not the back where its easy to be caught up by blown riders or miss the jump.

Sounds like your nutrition was lacking, 94.7 is still a tough ride, and yesterday was hot and windy.

 

PS: its very tough to hold onto a passing bunch, after being shelled. you burn many matches riding alone, and then to try and lift your game mentally and physically to pick up your speed, rhythm, and cadence to match a passing bunch takes some doing. sometimes helps not to timetrial it alone, but wait a few mins, recuperate, eat drink, and then latch on if you can...

 

Really useful comments...Thanks to all for your thoughts

[El Dodgius Bastardo]

Based on what I've read, have a beer and relax for day or two. Having played multiple sports at a decent level, we all have bad days. You're being too hard on yourself,how do you think Dale Steyn, Imran Tahir or Rory Kleinveld feels today. Sit back, sort stuff out and come back fighting

['Dale]

Overtraining / under resting is the most likely scenario.

 

Did you taper?

Rest well for at least 10 days or so, with limited training.

[davetapson]

Get hold of Maryke Verster - she advertises her services (coaching) here on the hub and is affordable and effective. Has made a huge difference to my races - taken an hour off my 94.7 times over two years.

 

maryke.verster87 at gmail dot com