Distance: To ride or not to ride?

[Rick Sanchez]

I wouldn't call it base training, but I will say that if you stick to the above for 7 weeks (3 weeks on, 1 week easy, 3 weeks on) that you could then say that you have a solid base. I'd also risk saying that if you then manage your effort in a sub 3 hour race cramping shouldn't be a problem for you any more.

Thanks a lot

[tombeej]

SpilledCoffee, I have exactly the same issue as you - I tend to cramp badly towards the end of a road race. I can only speak for myself as to why, and I long ago realised that it's simply because my body is not used to the intensity combined with the distance.

 

I could do all the long base training I wanted. I would still cramp badly. I'd do 5hr rides but they didn't stop the cramps. So for me, base training alone was not the answer.

 

And I could do all the interval training I wanted. Still cramps! Intervals alone were not the answer.

 

What solved the issue for me was to combine the two. I had to simulate the conditions that caused the cramps: distance combined with intensity. Sure, I need to have a big base to build from and help prevent injuries, but in the 4 weeks leading up to a race, I will do this:

 

On a weekend ride, pick a hilly 110 km course. After a warm-up, I go as hard as I possibly can for the first hour, out of the saddle on the inclines, pushing as big a gear as I can on the flats, etc. Try and blow my legs early. Middle of the course is mid-tempo riding to recover, then hit the last hour as hard as I can again. I've got a 4 km climb near home: sometimes I do repeats of that climb after an 80 km ride, and try to do those repeats with negative splits. The point is to go deep into your reserves and completely over-tax your muscles, as happens in a race.

 

If your legs are used to the sensations in training then they shouldn't go into cramp during the race.

[Rick Sanchez]

SpilledCoffee, I have exactly the same issue as you - I tend to cramp badly towards the end of a road race. I can only speak for myself as to why, and I long ago realised that it's simply because my body is not used to the intensity combined with the distance.

 

I could do all the long base training I wanted. I would still cramp badly. I'd do 5hr rides but they didn't stop the cramps. So for me, base training alone was not the answer.

 

And I could do all the interval training I wanted. Still cramps! Intervals alone were not the answer.

 

What solved the issue for me was to combine the two. I had to simulate the conditions that caused the cramps: distance combined with intensity. Sure, I need to have a big base to build from and help prevent injuries, but in the 4 weeks leading up to a race, I will do this:

 

On a weekend ride, pick a hilly 110 km course. After a warm-up, I go as hard as I possibly can for the first hour, out of the saddle on the inclines, pushing as big a gear as I can on the flats, etc. Try and blow my legs early. Middle of the course is mid-tempo riding to recover, then hit the last hour as hard as I can again. I've got a 4 km climb near home: sometimes I do repeats of that climb after an 80 km ride, and try to do those repeats with negative splits. The point is to go deep into your reserves and completely over-tax your muscles, as happens in a race.

 

If your legs are used to the sensations in training then they shouldn't go into cramp during the race.

Thanks will definitely try this!

[Rick Sanchez]

I wouldn't call it base training, but I will say that if you stick to the above for 7 weeks (3 weeks on, 1 week easy, 3 weeks on) that you could then say that you have a solid base. I'd also risk saying that if you then manage your effort in a sub 3 hour race cramping shouldn't be a problem for you any more.

And what about IDT workouts that could work for base training type stuff?

[tombeej]

And what about IDT workouts that could work for base training type stuff?

 

Definitely. A great way to watch movies or TV series on a rainy/cold day.

[MaxUmis]

And what about IDT workouts that could work for base training type stuff?

Personally I do my interval training on the IDT. It's easier to keep an eye on session targets than when you're out on the road.

[Ed-Zulu]

You'll only believe me once you tried this for cramps...gherkin juice, yes, the pickling juice from the jar.

 

Keep about 100-200ml's on you, cramp rears it's head, drop the juice, problem solved.

[Bub Marley]

I've never grown accustomed to IDT. honestly, nothing beats going out on the road and getting a proper workout. After 10 min on the IDT, I'm bored as hell.

[Dicky DQ]

you either need to train at a higher intensity in the week or you need to pace yourself better in the long rides.

Either way there is no substitute for long slow steady distance

It is not LSSD it is LSD 

 

Never go long and slow, go long and steady. If that means slower then so be it but focus on the steady. Same pace uphill as downhill. Not lime most funriders - gunn it on the hill and then be paste at the top and recover all the way down.

 

Rather pick a heart-rate/power value and stick it there up and DOWN hill as well as on the flats. That is a serious workout and will teach you to pace yourself.

 

That way you will know where you currently are and how hard you can push in a race. It will also make you way stronger as you are now working for the entire ride, not just the climbs.

 

Try it.

[Cadre]

You'll only believe me once you tried this for cramps...gherkin juice, yes, the pickling juice from the jar.

 

Keep about 100-200ml's on you, cramp rears it's head, drop the juice, problem solved.

Wow. I will definitely give this a try on my next enduro ride. Must say, never heard of this. (If I had a choice, I probably would have gone with believing the Pope is pregnant). Thanks for sharing this with us, much appreciated.