Bikeforlife Posted February 26, 2020 Share Hi Guys I might be alone with this one but training both endurance km as well as intervals does not properly prepare me for races. Despite using structured training in a periodized model, ramping up stress over 3 weeks followed by a recovery week for adaptations - Still the random nature of how power is distributed throughout a race make it a very different experience to training. Anyone got any tips how to overcome this and avoid becoming a Zombie by the end of the race? Race hour 1 - Average 220wRace hour 2 - Average 200wRace hour 3 - Average 180w - Multiple hard efforts / attacks by the group during the last hour often mean saying goodbye and goodnight and getting dropped. Usually followed by 5 - 15min riding alone trying to convince myself that the scenery is still worth it. Thank you Link to comment Share on other sites More sharing options...
PhilipV Posted February 26, 2020 Share The best way to prepare for racing is to race. While structured training is the solid building blocks that's needed, racing brings that sharpness that you are looking for. Long Wheel Base, sirmoun10goat, Wasfast and 5 others 8 Link to comment Share on other sites More sharing options...
Heinrichgg Posted February 26, 2020 Share Try doing a few hard efforts at the end of your long rides. MDJ 1 Link to comment Share on other sites More sharing options...
FirstV8 Posted February 26, 2020 Share I cant comment on modern day training techniques as i stopped racing vets road racing in the 90's . Our training consisted of 40/50 km daily going as hard as possible with any small hill /pimple on route being classified as a prime to the top . We also had certain landmarks that would be sprinted for to earn bragging rights . Flat sections of road were always rode flat out 45 to 50 kph and down hills were not there to rest but also get those big gears going . Watt meters were unheard off and HRm were just coming into play and very few of us had one so you relied on fell in your lungs and legs , if both felt good you attempted to break away from your training partners . If you asked how we trained the common answer was " Flat out " Come race time and we raced every Saturday afternoon 80 to 100km and then rode the "Fun rides " or fund raiser races on Sunday mornings . There no ceedings so it was a mass start and being a licenced rider made no difference you had to fight to get to the front and then the race would begin for the licenced riders and any 100 km race was always a sub 2.hr 45 min time for us . I still use that same technique today and confirm it works . Eddy Gordo, ChunkyMonkey, Long Wheel Base and 2 others 5 Link to comment Share on other sites More sharing options...
Mamil Posted February 26, 2020 Share What sort of training volume do you do? Link to comment Share on other sites More sharing options...
KingZA Posted February 26, 2020 Share Can't really comment on the power figures as we dont know your weight and what level you're racing at. Just judging the ratio of those figures compared to mine I'd say you're starting the race to hard as that's quite a drop off. As far as training goes, I find that riding smaller rides more often as opposed to big rides less often has worked wonders for me. If you can get into a daily or every other day routine you should see some positive results. Link to comment Share on other sites More sharing options...
robbybzgo Posted February 26, 2020 Share Hi Bike for Life...First question is, How long have you been riding / training for? How old are you. (Need some perspective)Some folk can ride up front and maintain the pace...all day long!some cant, think it's just that simple.Depends on your genes (were your folks top sportsmen/women), your lifestyle impact up to now, your overall health, how many strange diseases or viruses you've picked up in your life, how much junk food or alcohol you consume - they all have an impact. Nutrition for a race is important especially if going into your third hour.Some riders are sprinters (muscle type) and others are marathon riders...maybe you're a sprinter? An important aspect to training is...train like you want to race. Not all the time though. Hill climbs can build strength and longer slower distance builds endurance. Also try and train with guys faster than you...it will stretch you to ride harder. Another important aspect is recovery. Are you recovering sufficiently in-between your training. Does your tapering before a race also give you enough time to be 110% recovered. Not everyone is the same, so we cant all get the same results but good luck with your training and hope your racing improves. dsw, Bikeforlife, gerriemtb and 5 others 8 Link to comment Share on other sites More sharing options...
Mongoose! Posted February 27, 2020 Share try to do some races on Zwift JohanDiv and sirmoun10goat 2 Link to comment Share on other sites More sharing options...
dave303e Posted February 27, 2020 Share Hi Guys I might be alone with this one but training both endurance km as well as intervals does not properly prepare me for races. Despite using structured training in a periodized model, ramping up stress over 3 weeks followed by a recovery week for adaptations - Still the random nature of how power is distributed throughout a race make it a very different experience to training. Anyone got any tips how to overcome this and avoid becoming a Zombie by the end of the race? Race hour 1 - Average 220wRace hour 2 - Average 200wRace hour 3 - Average 180w - Multiple hard efforts / attacks by the group during the last hour often mean saying goodbye and goodnight and getting dropped. Usually followed by 5 - 15min riding alone trying to convince myself that the scenery is still worth it. Thank you Bear in mind training is one thing, but come race day you still have to mentally beat others, we all hurt, but he who is happy to hurt the most gets the most out of his training. My 2c is that hurting gets easier the more you do it and that is what we mark down as experience. But have a read a book called "How bad do you want it? Mastering the Psychology of mind over matter" The other thing I will add is get a coach, a good coach does not just give you a training program, they will give you racecraft and prep beyond physical. Link to comment Share on other sites More sharing options...
Chris_ Posted February 27, 2020 Share By looking at those figures alone ie I don't want to assumptions about anything else going on - it simply looks like a pacing problem. Link to comment Share on other sites More sharing options...
Dicky DQ Posted February 27, 2020 Share Do not know the weight, as said before, however 180W is not near race output for a rave of 3hrs. I would do 210 to 220W on a 4hr tempo ride, granted, I am a big boy. I feel you need to be able to train at at least 80 to 90% of your race pace from time to time whilst doing intervals at other times at 110% of FTP or thereabouts. But what do I know? I am now a 50+ overweight MAMIL. Link to comment Share on other sites More sharing options...
Help.Me. Posted February 27, 2020 Share I am also following this....i think my biggest problem is feeling sorry for myself.... Link to comment Share on other sites More sharing options...
The Ouzo Posted February 27, 2020 Share I cant comment on modern day training techniques as i stopped racing vets road racing in the 90's . Our training consisted of 40/50 km daily going as hard as possible with any small hill /pimple on route being classified as a prime to the top . We also had certain landmarks that would be sprinted for to earn bragging rights . Flat sections of road were always rode flat out 45 to 50 kph and down hills were not there to rest but also get those big gears going . Watt meters were unheard off and HRm were just coming into play and very few of us had one so you relied on fell in your lungs and legs , if both felt good you attempted to break away from your training partners . If you asked how we trained the common answer was " Flat out " Come race time and we raced every Saturday afternoon 80 to 100km and then rode the "Fun rides " or fund raiser races on Sunday mornings . There no ceedings so it was a mass start and being a licenced rider made no difference you had to fight to get to the front and then the race would begin for the licenced riders and any 100 km race was always a sub 2.hr 45 min time for us . I still use that same technique today and confirm it works . didnt we prove the other day that this was not working for you and you were getting slower ? JohanDiv, Help.Me., OneLove and 1 other 4 Link to comment Share on other sites More sharing options...
Veebee Posted February 27, 2020 Share racing more is the best way to improve.or ride with a stronger group who make you go into the red more often MDJ and Long Wheel Base 2 Link to comment Share on other sites More sharing options...
robbybzgo Posted February 27, 2020 Share A lot of guys poo-poo the use of Strava.I use the Live Segments to monitor my training rides and races.By entering your chosen segments you can monitor your pace for each one. You can see if you are riding at your fastest pace and decide if you want to improve on your PB or hold back if you are not pushing today.(I was able to detect some poor nutrition decisions by monitoring my pace on rides... my pace was way off and I felt so sluggish (was overusing energy bars - daily).Also great for races where you can monitor your pace and decide whether its PUSH or HOLD the pace.On my last race (Wartburg MTB) my segments didn't load so I was riding "in the dark".Yes, it costs about R70 per month but wouldn't be without it!Each one to their own training device... JohanDiv, Jako De Wet, Long Wheel Base and 1 other 4 Link to comment Share on other sites More sharing options...
robbybzgo Posted February 27, 2020 Share Strava Live also great for chasing KOM's...if you're so inclined! Long Wheel Base, BigDL and JohanDiv 3 Link to comment Share on other sites More sharing options...
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