3 weeks before CT Cycle Tour: Training

[Baraka]

Hi All, 

 

WIth 3 weeks to go before we tackle the CT Cycle Tour, I'm wondering how to approach the last few weeks. I know most training programs tend to recommend a decline with the amount of time spent in the saddle (and intensity) with the last few weeks leading up to a race, but what is really the way to go about it from a practical point of view? 

 

I do longer rides over weekends, do shorter rides during the week (30-40 km after work), do 60 min sessions on the wattbike or stationary bike (intervals etc.) at the gym 3-4 times a week and the odd 5 km run in between.

 

So...if I feel slightly short of training for some reason 3 weeks before the CT Cycle Tour, what is the best advice for training? Would a few shorter rides on the bike help or rather the indoor riding sessions? More running? Perhaps a few spinning classes? I know they do "simulation" classes this time of the year. There is also the Tour de PPA next weekend which will act as a good training session and give an idea of where I'm at time-wise.  

 

I'm aiming for a sub 3:30 in this year's edition. Apart from the above, I guess it's really down to how your body feels and reacts on the day and whether or not you can stick to the bunch and do your part when needed.

 

Any advice would be appreciated.   

['Dale]

Avoid catch-up last minute desperate training and get to the start line lekka fresh, ready to give yourself the best chance of success.

 

Don't underestimate the value of short sharp rides, 60-90 minutes, that include lung-busting efforts and minimize long distance rides that fatigues.

 

Eat healthy and drop a kg or 2 before the race day.

[T-Bob]

Feck me... what you're doing is already putting me and my 'regime' to shame! True I've only really just got back on the road since an accident in Nov' but even when I got my 3:26 two years ago I wasn't clocking that gym time! I made it on 2 x track sessions, 1 x Spin bike and a race on the weekend. 

 

I'm hoping for a 3:40 this year with last week to race day to bring back the funk... Either starvation to get that watts per KG going or utilize the added 'momentum' on the downhills that a couple of months off the bike and 86kg will give you.

 

Think you'll be fine. As always in the Argus it's all about your group and who you come off the top of 'bossie with. A good group will glide you home and bad group will hobble you.

[webcast]

You making me nervous, with all this talk. How fast a year flies.  

[KarlvN]

Eh, I have been in the jungle for two weeks with a week and a bit of diarrhea preceding that. I got my first ride in again on Saturday with my HR sitting not so nicely at Ave 164, Max 195...

I think I'm good to go.

[HBO]

I train with a coach and these 2 weeks left are quite hard, especially next week, but next weekend are only 1 ride on sat(long-125 km) with Sunday a rest day.

 

This weekend are rides on sat (long and hard) and sun (shorter).

 

The week prior to CTCT is rest with only 2 short and very relaxed IT sessions.