training from nothing to race ready.
Discussion
Randomly decided to build and race a bike for next season.
So the bike is almost there now but I'm looking at the training in preparation and not sure other than just getting the miles in where to start.
At the moment I'm pretty fit. Run 3 times a week about 4 miles each time and at about 5 min k's. Play a bit of sport on top so maintaining a basic level but I'm not planning to turn up and be slow so I'm looking for a training plan.
Anyone been where I am and how did you prepare? Anything you'd do differently?
So the bike is almost there now but I'm looking at the training in preparation and not sure other than just getting the miles in where to start.
At the moment I'm pretty fit. Run 3 times a week about 4 miles each time and at about 5 min k's. Play a bit of sport on top so maintaining a basic level but I'm not planning to turn up and be slow so I'm looking for a training plan.
Anyone been where I am and how did you prepare? Anything you'd do differently?
Im returning after a 15 year + lay off and up to 3 - 4 hour rides after 3 months and a 16 pound weight loss
You need miles in your legs ,join a local cycling club get out regulary on the winter club runs and take it from there
some valid points on this thread http://www.pistonheads.com/gassing/topic.asp?h=0&a...
You need miles in your legs ,join a local cycling club get out regulary on the winter club runs and take it from there
some valid points on this thread http://www.pistonheads.com/gassing/topic.asp?h=0&a...
XC races are won by being good at three things. Climbing, speed on the flat, and descending skills.
A lot of good novice xc racers are fit so good on the flat, but fail when it comes to climbing and especially descending. I've been spanked on the hills in the past by lycra clad whippets, only to pass them on the DH section, so you can make up some good ground on a hilly course. If you're fit as well, it;s a hell of an advantage.
Climbing and flat riding is mostly a fitness thing, and is built up - IME - by picking a hilly route with some good 10-15minute climbs. Ideally you want some that get steaper towards the top and are marginal when it comes to traction. This will help build up you general fitness and also help with your anearobic threshold, and get you used to driving yourself through the pain barrier.
Regarding descending, your route needs to take in some steep twisting slippery descents with combinations of roots and rocks. Doing this will help you with several things: Understand the need for momentum - despite your brain telling you to slow down; it'll help your balance and body position essential for good climbing technique as well; it'll help you with "target-fixation"; and it will strengthen your arms and core muscles.
The route you plan will need to consider your overall training programme as you will need to set up a training cycle which increases in intensity and includes rest periods - remember rest is just as important as exercise. You can google that aspect for yourself as there loads of info on the net.
A lot of good novice xc racers are fit so good on the flat, but fail when it comes to climbing and especially descending. I've been spanked on the hills in the past by lycra clad whippets, only to pass them on the DH section, so you can make up some good ground on a hilly course. If you're fit as well, it;s a hell of an advantage.
Climbing and flat riding is mostly a fitness thing, and is built up - IME - by picking a hilly route with some good 10-15minute climbs. Ideally you want some that get steaper towards the top and are marginal when it comes to traction. This will help build up you general fitness and also help with your anearobic threshold, and get you used to driving yourself through the pain barrier.
Regarding descending, your route needs to take in some steep twisting slippery descents with combinations of roots and rocks. Doing this will help you with several things: Understand the need for momentum - despite your brain telling you to slow down; it'll help your balance and body position essential for good climbing technique as well; it'll help you with "target-fixation"; and it will strengthen your arms and core muscles.
The route you plan will need to consider your overall training programme as you will need to set up a training cycle which increases in intensity and includes rest periods - remember rest is just as important as exercise. You can google that aspect for yourself as there loads of info on the net.
okgo said:
rhinochopig said:
XC races are won by being good at three things. Climbing, speed on the flat, and descending skills.
Who'd have thought it...Winner of race is the best at riding bikes...
Funny - the point is that a lot of very accomplished riders focus on fitness to the detriment of bike skills. I've passed sponsored riders at 24hr races on DH sections and I'm a fat bloke with slightly above average skill and coming down hill. At the novice level a rider will pretty much just focus on getting fit which is a folly. Have a ride around the WC course at Fort Bill and the amount of time you can make up by being quick on the technical sections is surprising. It certainly surprised me how technical it was compared to most xc courses - it was actually fun to ride round.
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