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Racing strategy and tips
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Total Views: 211 - Total Replies: 12
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Hello, How about some general racing tips and stategy for short 5-6 mile races. While I feel my wind and skills are ok I can't seem to make the top 15 in any race I ride. Thanks JK
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Jul 17 2008, 7:29 pm - Replied by: taylor
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take your mtn bike on the road to train for speed and interval sets, it pays off.
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Jul 17 2008, 8:34 pm - Replied by: JKOSTER
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Thanks Taylor, I think I know what you are describing but can you give me an example of what you mean by an interval set. Thanks JK
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Jul 18 2008, 2:19 am - Replied by: Mickey
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Contact the MTB Path member "ChrisDavis" he rides for Vassago and should be able to offer up some good suggestions. I've ridden with him a few times and he's a great rider!
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Steel has soul!
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Jul 18 2008, 4:54 am - Replied by: taylor
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warm up of a good 10 to 15 mins, in the middle ring at a pace with controlled breathing. put the chain in the big ring, and in the back in the middle for the first 5 to 10 mins, 1 min, fast and hard, 1 min rest, then drop down on ring in the back, repeat this for 5-10 mins. take a 5 min spin break. then for the next 25 mins pyrimid the time, while dropping the gears, starting with 1 mins hard and fast, spin for 4 mins, 2 mins hard 3min spin, 3 mins hard, 2 mins spin, 4 mins hard 1 spin, 5 mins hard then 5 min relax. this really helps on a very long climb, in the mtns mainly... you can do all this on the road... if out just riding for fun or training, attack every climb, most around here are not that long that helps too. before you go out on the trail, do a drill call the figure 8, over react to the counter steering, this helps with cornering on te trail, make two points and ride figure 8's around them do this for about 5 mins. on the trails you know really well, learn to keep the gear in 1 or 3 gears only, helps with muscle memory.
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Jul 18 2008, 5:51 am - Replied by: JKOSTER
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Sweet! I will start straight away. Thanks for the help!
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Sep 30 2008, 9:00 pm - Replied by: bike
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taylor wrote:
warm up of a good 10 to 15 mins, in the middle ring at a pace with controlled breathing.
put the chain in the big ring, and in the back in the middle for the first 5 to 10 mins, 1 min, fast and hard, 1 min rest, then drop down on ring in the back, repeat this for 5-10 mins. take a 5 min spin break.
then for the next 25 mins pyrimid the time, while dropping the gears, starting with 1 mins hard and fast, spin for 4 mins, 2 mins hard 3min spin, 3 mins hard, 2 mins spin, 4 mins hard 1 spin, 5 mins hard then 5 min relax. this really helps on a very long climb, in the mtns mainly... you can do all this on the road...
if out just riding for fun or training, attack every climb, most around here are not that long that helps too.
before you go out on the trail, do a drill call the figure 8, over react to the counter steering, this helps with cornering on te trail, make two points and ride figure 8's around them do this for about 5 mins.
on the trails you know really well, learn to keep the gear in 1 or 3 gears only, helps with muscle memory.
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Nice info taylor! I'm going to put this into action. What would you recommend in regards to meals before a race or even the night before? I've tried bananas, snickers, peanut butter sandwich, power bars, cliff bars, plain bagels and I can't seem to find something that doesn't bother my stomach during the ride. Of all those listed above the bananas and plain bagels seem to work best, but I don't get much energy out of them.
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Oct 01 2008, 7:34 pm - Replied by: taylor
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Basic plan that seems to work for me and depends on the type of race as well... night before large pasta meal, chicken, light red sauce, wheat bread, water, one mix of recovery drink, half of a multi-vitamin, one full glass of red wine or two beers, sleep is good... before a race, eat an hour and 30 mins before small bowl oatmeal, banana, apple, water, full multi-vitamin, small coffee... during a race, water, half a cliff bar every hr, one gel shot with a very smile amount of caffeine, some sort of mix drink...cliff bar i like the ones that have oatmeal, walnuts and apple, hammer gel shot plain, hammer drink mix of heed and recoverite blend... after race, recovery drink, water, bread, veggies, fruit, and beer... drink more, eat less while racing...
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Oct 02 2008, 12:12 pm - Replied by: bike
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Good stuff! I've tried and have been eating most of the stuff you've listed, but it sounds like I haven't been giving myself enough time to digest my food before a ride. Typically I've been eating anywhere from 45 minutes to a hour before a ride. I'll push back when I eat before the ride. I'll give this a try and see how it works out for me.
I picked up some HEED and Replenishment mixes the other day too. I've never really used this kind of stuff before. So I look forward to seeing how it helps out. Thanks for all the info!
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Oct 14 2008, 5:41 pm - Replied by: JKOSTER
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Hello there,
The Hammer download is great for all kinds of nutrition tips with the science to back it up. There is also a great section in there for pre-race meals. It is a great read. Just make sure you have alot of paper handy when you download it.
JK
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Oct 14 2008, 9:17 pm - Replied by: Mickey
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JKOSTER, Where can I find the download you're speaking about?
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JKOSTER wrote:
Hello there,
The Hammer download is great for all kinds of nutrition tips with the science to back it up. There is also a great section in there for pre-race meals. It is a great read. Just make sure you have alot of paper handy when you download it.
JK
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Steel has soul!
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