Time in Saddle + Training Programme + Nutrition and Recovery = Race Results?

[s14phoenix]

Time in Saddle - 4 to 5 times a week - minimum of 1 hr per ride. Weekends try fit a 2:30-4hr ride - race often.

Training Programme - as above. no other training or gym

Recovery - Yes recovery day ride 30-45mins @ 50% HR and 1 day a week totally off the bikes.

Nutrition - nothing fancy - protein shake at night on hard training days.

 

I also don't get to ride in the mornings so had to ride afternoons or IDT.

 

IDT is awesome for power training, intervals, etc. get a good traininer that can measure ur power and interface with ur tablet or pc to provide HR, cadence, speed, power etc.

 

I then track my fitness with FitTrack.

 

= Race Results? working on it still but 2:52 @ 947, 2:46 @ Amashova.... this year will be sub 2:30. Keep building on previous gains.

[Kwagga78]

 

The times you list per skill group is very generalized. Many factors influence the time such as elevation gain, wind factor, and whether you can stay in the group. 

 

My most recent times (which I'm willing to divulge  )

 

• 947 2016, roughly 1400m elev gain, lost the bunch (AL) - 2:51
• R4V 2016, roughly 600m elev gain, HUGE wind, lost the bunch (AL) - 3:21
• Emperors 2016, 500m elevation gain, no wind, stuck with the bunch til the end (AL) - 2:20
• Amashova (2015), plenty elevation gain, bit of wind near the end, lost the bunch (BL)- 2:59 

My recommendations:

• 8 hours sleep per night. Period.
• TITS, whether it be on the road, trail or indoor. 10 hrs per week or more
• Do an FTP test, find out you power/weight. Training with power is the new fad, and it works. Wattbike, Tomahawk, smart IDT or a smart trainer spinning studio.
• A detailed, dedicated diet. Dropping weight is essential. Less sugars, more protein, plenty greens and H20. 
• Making your bike as light as possible. 
• Learning to keep up with a semi compact crank 52/36. No more compacts. 
• Intervals. Many hills. 
• A patient spouse/SO. 
• Join a club with competitive Vets (I assume you're of Vets age). 
• Read as much as you can about as much as you can. 
• Don't be afraid to talk to people who have tens of thousands of km in their legs. 
• Race as often as you can afford. That is where you learn how to race.
• Recover like a pro. Foam roller, stretching, recovery rides (20-25km/h). 

 

I mean I like TITS as much as the next guy...

[Spoke101]

 

Good day Hubbers,

 

 

I was wondering what combination of time in saddle + training programme + nutrition and recovery would allow me to not only improve, but become competitive in road races? I'm using the following scale as a framework, time refers to average finishing time for a road race (100km) : 

 

 

Time:    Category: I would correct your times to the following.

 

2:45       Pro   2:20 ±44 km/h

 

3:00       Serious Amateur   2:40 ± 39 km/h

 

3:30       Amateur  3:00 ± 33km/h

 

4:00       Below Average Amateur

 

5:00       Novice

 

 

If someone has a programme that they swear by or know of the components to look at and incorporate please add that in the comments. 

 

 

Essentially what I would like to know is what each of the above racers (Pro, Serious Amateur, Amateur, Below Average Amateur and Novice) would need to do to achieve the times quoted above?

 

 

Thanks in advance for your insights.

 

 

 

PS: I have visited, seen and tested all the Bicycling, ASG, Ride, CTS, Training Peaks and Strava programmes. I am looking for feedback from people's own experience, who work for a living and who have lives off the bike too. 

 

 

I have done a fair amount of racing at the Pro end of the field and no I'm not a pro and I do have a day job.

 

Best time and position was Amashova 106km 2:25 and 23rd.

 

At that time I was studying, working and racing. Everyone is different but for me 10hrs week and I'm able to hang on to the pro bunch 15 and you starting to compete. This is not just hour pedaling but serious structured rides. I enjoy riding too much so there isn't really any structure.

 

As for sleep normal week 5/6 hours big training week 6/7 hours but that's just me I hate sleeping.

 

The best and easiest program I have found is www.fittrack.co.za register and load a free program that suits your goals or buy one but that's not needed. Then select your training days and off you go. You can then monitor your progress compared to where you should be in the program.

[Keegz92]

Thanks everyone for the responses.

 

I've followed some of your advice:

 

- Power meter - train using FTP - big gains (still lots of value in HR only training (learning to read your body)

- Structured training plan - balanced Meso and Micro sessions (i.e. over reaching and under recovering reduced)  - a few random sessions to keep things interesting. 

- Lost weight through better food choices

- Improved my cycling education by reading more and applying what I've learnt

- Improved FTP from 167 W to 246 W - W/kg from 1.68 to 2.64 

- Average training week is 6-8 hours. 

 

Won't be troubling the elites, but not struggling anymore to finish races is really awesome. 

 

Thanks again for all the advice. Its much appreciated.

[Andrew_Smith]

I have done a fair amount of racing at the Pro end of the field and no I'm not a pro and I do have a day job.

 

Best time and position was Amashova 106km 2:25 and 23rd.

 

At that time I was studying, working and racing. Everyone is different but for me 10hrs week and I'm able to hang on to the pro bunch 15 and you starting to compete. This is not just hour pedaling but serious structured rides. I enjoy riding too much so there isn't really any structure.

 

As for sleep normal week 5/6 hours big training week 6/7 hours but that's just me I hate sleeping.

 

The best and easiest program I have found is www.fittrack.co.za register and load a free program that suits your goals or buy one but that's not needed. Then select your training days and off you go. You can then monitor your progress compared to where you should be in the program.

 

Started using FitTrack a few weeks ago and must say the training programs look very good catering for all skill/fitness levels, as well as how much time you have for cycling.

 

The only gripe I have with it is incorrect data. For some reason my synching with Strava the data is not the same. Sometimes it is nearly the same (only the average speed really) and sometimes it is quite far out.