Training to Race: Faster, Stronger, Awesomer

Nov 07, 2013 at 05:39 AM

@mperlberg I'd have to say I don't know yet. I've only tried 3 local park races, and those without much preparation. I guess for next season I should try some different things and see what appeals to me. I'm expecting to use a "time-crunched" style program (6 - 8 hours / week), so a 3 hour race is probably my upper limit for length. I'm curious to try track racing, too, although still weirded out by the idea of a fixed gear bike.

Unknown

Nov 07, 2013 at 03:52 PM

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dstokes

Nov 27, 2013 at 09:26 PM

This study of metabolic changes caused by consumption of excess calories seems rather apropos to the next few weeks. It suggests we should be out riding. Maybe I'll have to break out the trainer this weekend. Or maybe we should organize a ride in the woods.

http://well.blogs.nytimes.com/2013/11/27/the-power-of-a-daily-bout-of-exercise/

"After only a week, the young men who had not exercised displayed a significant and unhealthy decline in their blood sugar control, and, equally worrying, their biopsied fat cells seemed to have developed a malicious streak. Those cells, examined using sophisticated genetic testing techniques, were now overexpressing various genes that may contribute to unhealthy metabolic changes and underexpressing other genes potentially important for a well-functioning metabolism.

But the volunteers who had exercised once a day, despite comparable energy surpluses, were not similarly afflicted. Their blood sugar control remained robust, and their fat cells exhibited far fewer of the potentially undesirable alterations in gene expression than among the sedentary men."

Jules

Nov 28, 2013 at 01:10 AM

I'll be out tomorrow, somehow

Jules

Dec 03, 2013 at 06:06 PM

Sigh. It's that time of year after I've taken some time off that I have to look back and remind myself that with hard work and time, the legs get good.

I'm basically about as unfit as I was in mid-April this year, and not surprisingly all my (road) results happened in the red circle. I'm still turning goals over in my head for 2014 but one for sure is going to be more "sturdiness" ie: strength.

I'm also looking for some good Jan-March goals to keep me motivated "avant bebe"

12-3-2013 12-58-12 PM.jpg

Bruce van-Schalkwyk

Dec 03, 2013 at 06:54 PM

My legs are definitely feeling heavy these days. Probably from the crushing weight of the darkness. So, one of my goals for 2014 will be sharper cycling tan lines. Something to look forward to. Thinking about going out in a short sleeve jersey and bib shorts keeps me motivated, especially while my 4 layers of winter clothes are drying at home right now.

mugwump

Dec 03, 2013 at 07:33 PM

Jules said:

I'm also looking for some good Jan-March goals to keep me motivated "avant bebe"

In March, there's always Grant's Tomb--a breakaway would be exciting. And if none of the local spring series are to your liking, you could get yourself out for some Jonnycake madness.

In February, there's Keith's Birthday/Super Bowl ride.

January 1, you could bomb CRCA's new year's day century.

Mid-december, there's a roller race to shoot for.

Jules

Dec 03, 2013 at 07:58 PM

Superbowl ride duly added to the long list. Gracias.

Unknown

Dec 03, 2013 at 08:04 PM

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Marc Bertucco

Dec 04, 2013 at 12:26 AM

+1 on Grant's Tomb. This is a rock solid real-deal crit that requires handling, leg speed and fitness. In short all the things that crossers need.

In 2014, I'll again plan on leading some recon laps of the course (probably after some CP race to take advantage of the fact that some Brooklyn folks will already be in the neighborhood), where we'll drill some of the trickier corners (traffic allowing), and be on site on race-day for coaching/encouragement during all of your races. Also, this year, I'm going to be fit enough to race the Pro 1/2 event.

Marc Bertucco

Dec 04, 2013 at 02:08 PM

Just read a comment in another thread (something about being dropped on a training ride by fat dudes on Citibikes) and it reminded me that this might be a useful time for everyone to start practicing saying, to themselves and occasionally out loud, this very useful mantra:

"Dude, they're on another program."

Brendan Rigby

Dec 04, 2013 at 04:32 PM

marc, i tried to say that to myself but was too winded. then i vomited all over their tri bikes.

Unknown

Dec 05, 2013 at 04:46 PM

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Marc Bertucco

Dec 05, 2013 at 05:17 PM

Gwynna's post reminds me to remind all of you to train with whatever kind of monitoring device you can best afford. Be it a basic HR monitor, power meter and/or simply with perceived rate of exertion, it's important to be able to track what kind of workouts you are actually doing through this "off season." The reality of the matter is that some of the greatest fitness gains happen over the winter, if you are doing it right. Paying attention to your body, responding appropriately. Pushing yourself sometimes, other times taking it easy.

If you are training with monitoring devices, and you know your threshold levels, then it's easy to glance down and see if you are going too hard, too soft, or just right.

If you're suddenly dying during a tempo ride, you might be under-fueled, or not actually riding tempo, or coming down with a bug, or overtrained. Power meters, and HR monitors are great tools for sussing out the culprit.

Jules

Dec 05, 2013 at 06:08 PM

Marc Bertucco said:

If you're suddenly dying during a tempo ride, you might be under-fueled, or not actually riding tempo, or coming down with a bug, or overtrained. Power meters, and HR monitors are great tools for sussing out the culprit.

This. Any sudden change in form should be a message (good or bad) about sleep, rest, nutrition, stress or equipment, etc.

Once I did an entire interval workout hitting my power numbers but feeling like absolute dogsh*t, unable to turn the pedals and going slow as a turtle. When I got home I realized my brake pad had been rubbing.

Unknown

Dec 05, 2013 at 06:14 PM

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Wes Tillman

Dec 06, 2013 at 06:44 PM

Marc Bertucco said:

If you are training with monitoring devices, and you know your threshold levels, then it's easy to glance down and see if you are going too hard, too soft, or just right.

If you're suddenly dying during a tempo ride, you might be under-fueled, or not actually riding tempo, or coming down with a bug, or overtrained. Power meters, and HR monitors are great tools for sussing out the culprit.

In my case, my power meter data is just a reminder of how out of shape I am.

Jules

Dec 07, 2013 at 08:33 PM

Coggan revising / refining his approach to mean maximal curve.

Pull up a chair and get ready for 4+ hours of theory....

http://www.youtube.com/results?search_query=wko++4&sm=3

mperlberg

Dec 08, 2013 at 04:24 PM

Winter Training: Part 1 - December

Here are my thoughts on training between here and the New Year. Following these tips will put you on track to being ready to race in March and ready to kick ass in April, May and June. Why listen to me? I've nailed down results consistently during these months for the last four years at the cat 4, 3 and 2 level, from crits to road races to park races. This is the start of the foundation you'll need to start the "real" training in January.

On the bike

Build volume through frequency. There is no getting around it. You have to ride your bike. Equally embrace your trainer, your rollers, and cold weather riding.

During December, I consider these my 4 key workouts.

1) The endurance ride. Go out and ride long. Don't stop. Don't crush the hills or do the sprints. Just pedal pedal pedal. It should start out feeling too easy, but by the end you should have that nice dull exhausted feeling. You aren't trashed from hard efforts during the ride, you're tuckered out because you never let up for 3-6 hours. Obviously, you'll want to start this at a duration you can handle and gradually increase.

2) trainer tempo #1 Shoot for an hour of total efforts on the trainer. I usually do this on the weekend day that has worse weather. If the weather is good all around, this works in the parks as well. This might start something like 3x20 minutes at tempo, and gradually increase to 2x30 or 1x60. The total efforts is what matters, rest is generally just something mental. If you don't know what "tempo" is - look it up. I think there are 4,000 pages of comments on the topic on this thread.

3) trainer tempo #2 this is for weeknights when I have less time. I shoot for 2x20 tempo with a short rest in between. If I'm feeling good, I'll allow the efforts to creep up towards sweet spot and even finish with 5 minutes of threshold level effort. Another option here, is mix it up with sprints ever 3 minutes but immediately returning to tempo.

4) rollers rollers are your friend. you learn to balance yourself and to spin smoothly. get on em. I do an hour long session (or less, depending on time) and incorporate lots of small ring 10 second seated sprints into it. I think i got this idea from JP. I basically work my way up and down the cassette every few minutes. I also vary my hand positions from the tops to the hoods to the drops. It takes a lot of focus to really blast through these.

5) just ride if you have the time on other days, just keep logging the endurance miles. bike commute, etc.

off the bike

core: you just have to do it. do the scientific 7-minute workout 3 times a week.

run: I come from a running background and I'm sure there will be lots of debate on this issue, but I try to run once or twice a week. A 2.5 mile run plus a 7-minute workout is a great 30 minute effort to squeeze into your day when you are time crunched. Also, I try to do this because I know I'll have some days where I'm away from my bike visiting family, etc. for the holidays, so I want to be able to log some running miles those days to keep active.

rest: this is not the time of year to dig yourself a hole. My thinking is, if I'm out late at a party, I need to sleep more than I need to make an 8AM group ride.

don't get fat: keep an eye on your weight. when you finish the month, you'll have about 2 months left to get to race weight, so don't leave yourself too far off from all of the pies you ate.

the takeaway: at the end of the month, you should feel strong and hungry. You've been constantly holding yourself back, and your body is ready to tackle some more intense efforts. You're used to being on the bike frequently and ready to step it up a notch.

hope that helps. fire away with questions if you've got em.

Jules

Dec 08, 2013 at 06:31 PM

@Mike how many hours/week does this total for you?

Jeff Apruzzese

Dec 08, 2013 at 07:05 PM

Thanks for this @mperlberg. This is definitely super helpful going into the winter months. Do you maintain a similar regiment going into January as well?

mperlberg

Dec 08, 2013 at 07:15 PM

@Jules

It really depends on the weather.

The weekend will be between 4-7 hours.

Weekdays 2-3.5 hours

Cross training: 1-1.5 hours

So I"m estimating 7-12 hours a week.

@ Jeff

As you might suspect, training will gradually get more race specific the closer to racing season you get. So January will look a little more intense and a little more race specific. I'll post as we get closer to January.

Wes Tillman

Dec 08, 2013 at 08:13 PM

@mperlberg - I'm way out of shape right now and basing my current workouts off my ftp from spring/summer feels brutal. Do you suggest dialing it back a bit in dec/jan or just sucking it up?

Jules

Dec 08, 2013 at 08:20 PM

Wes Tillman said:

@mperlberg - I'm way out of shape right now and basing my current workouts off my ftp from spring/summer feels brutal. Do you suggest dialing it back a bit in dec/jan or just sucking it up?

Why not just do another field test?

mperlberg

Dec 08, 2013 at 08:35 PM

Jules said:

Wes Tillman said:

@mperlberg - I'm way out of shape right now and basing my current workouts off my ftp from spring/summer feels brutal. Do you suggest dialing it back a bit in dec/jan or just sucking it up?

Why not just do another field test?

I'd do it off your current fitness, not previous tests.

That said, if you just start at the low end of your tempo zone, it's probably still tempo, you'll just be doing it on the high end. If it feels like threshold, go easier.

The field test is the most accurate thing to do, but it is really painful.

Wes Tillman

Dec 08, 2013 at 08:42 PM

@jules - Yeah, that would make the most sense. I don't think I'm mentally ready for a test or to have my suspicions confirmed by hard data, haha.

eragot

Dec 08, 2013 at 08:49 PM

Take 20% off your ftp. Then if those workouts are too easy, take only 10% off. If too hard, dial down further.

Jules

Dec 08, 2013 at 08:53 PM

@Wes field tests are diagnostic tools that help you calibrate what ranges you should train in right now. They aren't handing out upgrades (or downgrades) based on 20 minute efforts anytime soon.

One thing I find is very helpful to embrace is the cyclical nature of fitness and training.

You will be fast, you will be slow

You will be heavy(ier), you will be light(er)

You will be injured and you will be healed

Embrace the suck; train in the zones that give you the most bang for your time-buck, not the zones that stoke your ego.