Wednesday, April 4, 2012

Time to Evaluate

Now that the team has a few races completed this spring it would be a great time to step back and think about what part of your training needs some adjustment. Ask yourself the following...


are you able to keep up with the general pace of the race and finish with the main group?
If not, its time to start working on your steady state efforts. Try doing 20 minute efforts with heart rate in upper zone 4 or just below time trial pace. I'd do 3x20 minutes, 5 minutes between and maybe more. These can be a real grind to do alone but so is trying to hang with the top riders in your bracket. Its still better than trying to catch up after being dropped. You really do have to spend time in that 88-92% of your max heart rate zone.


are you with the main group but being out sprinted?
time to work on your sprints and probably coming out of a steady state effort (replicate the effort it actually takes at the end of the race, and do it 3, 4, 5 or 6 times). In these you'll be going from that 88-92% heart rate zone and going to 95-99% in the sprint. Once agin, its better to work these systems in training than try to pull them out at the race.


what has worked well and how can you capitalize on this?
Are you in position but just not getting any breaks? do you have team members in position to help or be helped? are you great on the climbs but then not able to sprint? Look at your race and then make a list of what is working well and what is not. This will help with your training and race strategy.


are you properly tapering for the race?
You can only have maybe two true tapers in a season for really key events but you can and should taper prior to all races. This would mean cutting back on time on the bike but keeping just the right amount of intensity even the day before so that you feel fresh. your Form=Fitness+Freshness. you can be very fit but tired or completely recovered but lost fitness. Form is that perfect balance of both.


how many days per week during race season are you doing interval training?
I'd do two, maybe three, depending on your schedule and ability to recover and goals for these spring races.


how are you fueling before and during the race and during the week?
Even on cool days you are dehydrating. Its important to keep drinking. Are you getting enough protein during the week and after races for proper muscle building and repair? Its not easy to do. Are you getting the proper carbs prior to the race? How is your energy level halfway through the race? 3/4 of the way?


are you mentally prepared to race? do you think you'll do well?
I guarantee that those winning aren't necessarily stronger riders. They just know they can win.

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