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Race Training by Bruce Argyle
Part 2: Specific Guidelines.
In the previous section, I discussed the general principles behind
becoming a faster racer. Now we'll put it onto a calendar.
For a biker with spouse, job, and kids, intensive-level
training isn't easy. Most of us barely get by, then scramble to shape up
before the racing season. The workout schedule below is designed for the 10 weeks immediately prior to
the racing season.
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| Aerobic Miles: The core of any race-training
program should be aerobic miles. Ride long (not hard) within your aerobic
training zone. The typical program should include at least two days per
week of 2 to 4 hours steady-state riding. The amount depends on your
current conditioning and recovery ability. Beginning riders and older
riders won't be able to do as much, or do it as often. The idea is to
start with a duration and frequency that doesn't leave you exhausted and
weak the next day, then gradually build. |
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| Many riders think they'll get tough faster by riding as hard
as they can, as long as they can, as often as they can. Not true. This
isn't the most efficient way to train. You'll get better faster, with less
risk of over-training syndrome or injury, if you discipline yourself to
stay in your "training zone." Use a heart-rate monitor. And get
enough rest between heavy-exercise days. |
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Using a Resistance Trainer: One of the most
efficient ways to train is through a resistance trainer. There are no
stoplights, roots, turns, or downhills, so you can go through a
scientifically-designed workout that gives you the maximum training
benefit. In Utah, it's extremely difficult to train outdoors during the
winter. A trainer lets you exercise in your home, or in "spinning" classes at
the local gym. |
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Ride during your normal TV-watching time. Or get a portable DVD
player to watch an action movie. Or use a bookstand to read a book or
magazine. You need to keep your mind occupied, or you simply won't
tolerate repeated workouts of sufficient length to raise your lactate threshold to
racer-levels. Many riders use our UtahMountainBiking Trail Sampler DVD as
an inspiring part of their aerobic trainer riding. |
| Anaerobic intervals: One of the quickest ways to
increase your biking speed is anaerobic intervals. To be effective, these
should be matched to your current fitness level. You can do intervals by
doing bursts of rapid climbing on a hill, or set up a scientific program
on your trainer. You push far into the anaerobic zone, then pedal lightly
until you recover. To set up a program specific for you, see our Anaerobic
Interval instruction page. |
| Strengthening on the Bike: You can do sprints
and power-pedaling on the road or trail, but most racers find it's more
efficient to use an organized exercise routine. This is an excellent use
for your resistance trainer. You can hit a muscle-building
"spinning" class, or you can buy a DVD for use with your
trainer. A muscle-building workout should be done only twice a week. (If
you do it more often, you won't have time to recover, so you won't build
muscle.) |
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| UMB's Biking Power DVD is specifically designed to develop
core strength and burst power in advanced-level cyclists. Doing this
program twice per week, you'll become stronger and faster than you ever
imagined.
Other good overall resistance-trainer DVDs are found in the "Spinervals"
series. (In the next section, I'll introduce you to the details of
resistance trainers.)
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Cross-Training: Most racers combine their on-bike
time with cross-training activity. Working out with weights is a critical
part of preparation for the racing season. You should also include stretching
exercises. For some quickie power-lifting exercises designed to be done
with dumbbells at home, click on the links below. Depending on your goals, the
cross-training should be done once or twice per week. As you get closer to
racing season, your goal is to transition from intensity (how much weight
you lift) to duration (how many reps you can do). Once you're racing, you'll
want to back off a bit on power-lifting -- shorter workouts, done only once
a week, and never during the three days before the next race. |
| UtahMountainBiking.com Race Team training-week
schedule: |
| Monday |
For weight loss, start with 1 hour riding in training zone.
Biking Power DVD, 1 hour. |
| Tuesday |
Recovery ride 30-60 minutes. |
| Wednesday |
Non-cycling aerobic activity 1 hour (basketball, tennis,
running).
Cross-training w dumbbells Upper Body, Lower body, 39-60 minutes. |
| Thursday |
Aerobic "training zone" riding 3 hours. |
| Friday |
Light recovery activity or rest day. |
| Saturday |
"Skills" ride 2-4 hours for fun and to work on
technique,
or 2-4 hours training zone ride. |
| Sunday |
Rest day. |
| UtahMountainBiking.com Race Team racing-week
schedule: |
| Monday |
Recovery from previous Saturday's race, 60 minutes light
riding. |
| Tuesday |
2 hour training zone ride. 30 minutes workout with weights. |
| Wednesday |
Recovery ride 30-60 minutes. |
| Thursday |
Rest day. |
| Friday |
Pre-ride race course, staying in "training zone." |
| Saturday |
30 minutes training zone warm-up. Race. |
| Sunday |
Rest day. |
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