Training for Stage Races

[Jan Albert Holtzhausen]

Hey guys,

 

I am farely still a newbie in MTB'ing. My furthest distance cycled so far is 34km in 2:31:30. I am currently managing 8km a morning (this is all the time I can muster at the moment, trying to squeeze in some more where I can) and my average speed is floating at around 18-19km/h.

 

What I want to know, and I know I am still far from this goal, is what do I need to aim for to know that I am ready to start tackling stage races (my eventual goal is to do the Jo'burg to Sea). How should look at training and what benchmark do I need to aim for (average speed wise, 100km a day, etc).

 

Your valued advice would be greatly welcome.

 

Regards,

 

Jan.

[scorerb]

HI Jan

 

Firstly i just want to state i am no pro but you must try and do some longer races, even if you battle through them.

I dont know of a stage race that has a stage less than 60km unless it is a prologue.

If you are time strapped during the week, i would suggest spinning with very hi intensity for 3/4 days a week and do longer rides on the bike on the weekend. 

As said before the best would be to enter into races and just push on weekends to get the distance under your belt, saddle time means alot in stage races and along with that you will build fitness.

Riding 8km in the am has its benefits but you would benefit alot more from a high intensity spinning session than an 8km ride, that been said there is nothing to replace an actual ride on the bike so make sure if you do the 8km every day, do it with intervals and as hi intensity as possible.

 

just my 2 cents

[Nibali]

Hi Jan,

 

How about joining a club and slowly working your way up in the groups to get used to longer and longer distances? I find that with club rides you push harder than when you are on your own, so it will help with the fitness.

 

My dad started cycling about a year and a half ago and he just completed the Berg&Bush, with his training being a spinning session during the week, club ride Saturdays and a casual ride Sundays. For something like the Joburg2C you obviously need more training, but set your goals realistically and you will line up for the Joburg2C before you know.

 

As a last word, welcome to the sport and above all, enjoy your time in the saddle!

[Fabian46]

HI Jan

 

Firstly i just want to state i am no pro but you must try and do some longer races, even if you battle through them.

I dont know of a stage race that has a stage less than 60km unless it is a prologue.

If you are time strapped during the week, i would suggest spinning with very hi intensity for 3/4 days a week and do longer rides on the bike on the weekend. 

As said before the best would be to enter into races and just push on weekends to get the distance under your belt, saddle time means alot in stage races and along with that you will build fitness.

Riding 8km in the am has its benefits but you would benefit alot more from a high intensity spinning session than an 8km ride, that been said there is nothing to replace an actual ride on the bike so make sure if you do the 8km every day, do it with intervals and as hi intensity as possible.

 

just my 2 cents

 

 

Yup, Penny Pinchers Origin of trails(Stellenbosch) has a short and long version. 40 + 40, or 70+70 or even a mix of 70+40/40+70.

 

2 days only.

[Jan Albert Holtzhausen]

Thanks guys. So I just need to get the time in the saddle. At least its summer so I should be able to wake up a bit earlier to try and get more in.

[VicanZA]

For starters try get 2 long rides in on the weekend 2-5 hours, then look at about 2 to 4 rides in the week of 1 hour, join a spinning class to make up the difference.

 

On the shorter rides u need to push hard, the 8km u doing now isn't having much effect, I would estimate that's less than 200 calories.

[rudi-h]

IMO you don't need to do huge hours to easily "complete" and enjoy most stage races.  Obviously epic and the likes is another kettle of fish.

 

you do have to up your typical riding distance though, I don't think 8 km rides are very beneficial from a training point of view.  I generally do one long ride on a weekend (3 hours) and then I make sure that I do at least 3 or 4 shorter sessions during the week.  The shorter sessions would be something like a 6 km run or a 30 minute interval session on a wattbike.  I'm not a fan of spinning in a class, I get much more value from a well structured 30 minute wattbike ride than what I get from a 45 minute spinning class where you spend half of the time bouncing around on your saddle with no resistance.

 

I typically manage 6 - 8 hours of training a week and will easily complete 90% of stage races in SA without any specific pre-race or additional training.  If I'd be looking at a longer race like Joburg2C I would obviously do some longer rides on both days of the weekend for a while before the race.

 

Edit:  If you don't want to train indoors, I'd recommend stuff like hill repeats or short (<45 minute) timetrials etc. on your weekday rides.