Discussion in 'Racing and Training' started by JOx2, Oct 8, 2008.
^^I warm up really slow, too. That's where I struggle during races.
This was a great thread to post. I'm definitely excited for my first race- Mt. SAC FAt tire Classic. Thanks to all for the tips and tricks.
I bring my trainer and spin sometimes before really long rides. I won't spin for 5 miles but at least 2-3 miles. BTW, at denmo's request, it is now a "sticky" in this forum.
Lot's of good race advice here!
If you are going to do the MtSac race just remember this. At the start, after about 100 yds there's a right turn that gets very narrow. So don't go out fast, you'll just end up stopping. Once the field gets strung out you can start picking off riders. Take lots of water, it can get hot out there.
If it's your first race take it easy and have fun. Next year you can hammer it.
I've found that you can take all the advice given here, but in the end you'll have to decide what works for you.
Try out the nutritional stuff on your weekly rides, don't try something new race day.
Just my $0.02
I foolishly signed up for the CC for '09. What's a solid ET to reach Beeks in order to have ample time to make the rest of the cut-offs? I'm currently hitting in the 1:15 pace to Beeks and am wondering where I'm at in the scope of things before the rest of the forest opens up. Should I start amping up the speed? or at this point, should I be more worried about the endurance side of things?
What are your thoughts?
Thanks for the input!
Ken if you can get to beeks and can do another blackstar to beeks in 2:30 you will be fine.
It's not about speed it's about sustain that speed....for 7 hours!
Doh!!!!! It's gonna be a painful winter........ ](*,)
I think I can, and I think I can, and I think I can........:-k
Ken, Qingyu is right. CC is a long day for some of us. The last thing you want to do is go out fast and blow yourself up. 1:15 to Beek's is fine. Actually if that's your fastest you should probably go slower if CC was tomorrow. What's more important is what you do after that.
Ken we need to do a training ride soon. Blackstar to skyline dh and back?
My first CC two years ago, I hit Beeks at 1:18. I made the first cut off with about a 1/2 hour to spare. I was feeling good at that point, but Maple Springs took its toll and showed my lack of being prepared. I made the second and final cut off with 1 and 1/2 minutes to spare. Too close for comfort. I realized I need to train on longer rides.
Like others have suggested, when Maple Springs is open again, ride the route, at least to the top of Maple Springs. You'll get a real good feel as to how your doing.
Yeah, I'm currently making Beeks at 1:15 from the tree farm consistently with enough in reserve to keep going withought stopping. I just have to make sure that performance level is sustainable for the remainder of the ride. I would like to get to a place where I can go from Blackstar, down coal canyon, up skyline, down blackstar twice here pretty soon. I also have to make sure that I can complete it in a decent time frame.
Longer rides, here I come!!
Soft pedal downhills unless doing so would compromise your handling. Skeletal muscle contractions are involved in pumping blood around.
Carbs on day of event can help but you also dont want a ton of calories either so how much to eat. Avoiding fats and protiens also help. The earlier the better but make sure your eating at least 2 hours 3-4 is better. If it is a longer race I would recommend mostly carbs, low fat, low protein, and bananas or something with lots of potassium (will help to prevent cramps).
As for Carb loading you want to eat a lot of carbs for about a week before and try to keep it consistent.
There is lots of info about this and it all will vary some but most of it will allo follow a same basic idea.
Like others have said, that time is fine. It's after Beek's is where the real climbs start. So don't blow yourself out just getting to Beek's. Black Star is just a warmup for lies ahead. The climbs aren't as long but there are a series of demoralizing hills before the Silverado Motorway which is your first sustained descent and recovery (sort of).
I plan on a training ride mid Nov. Black Star to Motorway.
Add Me to the list Gene^^^^
Thanks guys for the input. I just have to keep working on the sustainable endurance side to my riding.
Gene, anytime you don't mind being held back by a slower rider let me know. I'd be glad to join in on the pain!
Just keep an eye out for the posting. Till then, you should try and get as much saddle time as you can so you know what it feels like to be out there for 7, 8 or even 9 hours. #-o
reading this thread might do away with a little bit of anxiety at the start line, however, you will learn 3 times as much on race day as any thread can tell you.
you can ride bro, just get out there race it and learn from your mistakes. eventually you will build up the knowledge of what works for you.
as your overall endurance grows learn how to warm up. the biggest mistake most people make is showing up to the start line after a 5 minute spin.
^^^ like he knows anything about endurance racing!! POSER!!!:wave:
Just curious, what does your warmup consist of?
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