Best results in XC racing.

A light bike doesn't replace good fitness.

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Martin.F
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Joined: Sat May 28, 2005 9:21 pm
Location: Norway, Drammen

by Martin.F

Okey, this is my schedule for one week:

Monday : Slow ( 1,5 - 2 hours )
Tuesday : 30 m - 45 m just to tension the muscles before a race
Wednesday : Race
Thirsday : Race with the team
Friday : Rest
Saturday : 1.5-2 hours (65-70 %) ( or race )
Sunday: 3-5 hours ( or race )

At the races ( about 15 miles )my legs seem to loose all their strength, and I loose results. But at the longer races ( about 40-50 miles ) I do it very much better and gain result at the end. What is the problem? How can I train to make my legs do better in the short XC races? My breath and stamina takes it perfectly, but my legs just stop. Help?

Btw it's 6 weeks to the National championship. Maybe high gear in uphill for 3 weeks will help?

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mattpage
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by mattpage

Prehaps you are over training.
You seem to have alot of sessions or races during the week.

3 out of 7 days are at race pace. This is quite alot if you ask me.

What type of cycling do you do, and what age etc.
More info would be good so people can be even more helpful.

big fellow
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Joined: Thu Nov 04, 2004 4:05 pm

by big fellow

i'd tend to agree, 3 days racing or at race pace sounds heavy

that's of crouse based on the assumption of not knowing y our training and racing background....some more info on all that could help

cheers

Racing Aardvark
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Location: Boulder, CO

by Racing Aardvark

wow, that's a crazy schedule. I've found my body adapts much better when i give it time to rebuild, and you don't have much in there. A few summers ago my schedule looked like this:

M: rest
T: aerobic/ hard aerobic
W: short-track MTB races (1 or 2)..very fast and hard, but short
H: easy riding, low aerobic
F: rest
S/S: one day racing, the other longer aerobic ride

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Martin.F
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Location: Norway, Drammen

by Martin.F

I'm 15 years old, and race XC/maraton. Wednesday is always race, but the saturdays and sundays are optional. So there is max 2 races pr. week, but with 1 training race with the team. Wednesday is XC race, and saturday / sunday is marathon.

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Ivan
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by Ivan

15 years old and that kind of schedule ? You'll be empty over 5 years ! Take it easy IMHO, spend more time on correct training, allow your body to slowly grow and adapt to the racing.
He ride a bike instead of a car I wanna be his friend
Golden Earring - Going to the run

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AMclassic-fan
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Joined: Sun Jun 20, 2004 2:36 pm

by AMclassic-fan

Ivan wrote:You'll be empty over 5 years !


5 years? I am afraid it also can be 5 months before you have something like phyfer (I don't know how to write it exactly). I would suggest that you skip at least the trainingsrace with your team and do that day some extensive training to recover from the race on wednesday

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Martin.F
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Location: Norway, Drammen

by Martin.F

But the race at wednesday is not more than 30-40 minutes. Its from friday to saturday I have trouble with. Saturday is now maraton race day, so the trainingrace on thirsday will be reduced.

The schedule now is:

M: Slow ride 1,5 - 2 hours REAAALLY slow
T: 30-45 minutes to tension the muscles for tomorrow
W: Race day nr 1
T: Trainingrace (reduced if race on saturday, as normal if on sunday)
F: Rest ( or 40 minutes slow if race on saturday )
Sat: Race day nr 2 ( maraton ) or 2 hours
Sun : 3-4 hours if not race and rest if race yesterday.

Also I eat VERY healthy ( no candies ) and drink proteinshake as a suppliement.

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Bruiser
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by Bruiser

Some athletes respond to large quantities of training personally I respond to less high intensity and more recovery time.

Recovery is different to rest of course.

In terms of these short races, have you tried a harder or longer warmup?
Sounds like you perform well in the end stages of the race so why not start earlier than everyone else?

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mattpage
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by mattpage

If you are racing twice a week I think you should have 3 rest days, or two as a bare minimum. Also 2 z1/z1 (60-70%) rides.

My schedule looks a bit like this:

M: Rest
T: Interval/Intense ride
W: Long Aerobic ride
T: Interval/Intense
F: Rest
S: Very light ride (60%)
S: Race

The plan changes depending on what race is on the weekend, but I make sure I'm well rested for the race.
During the racing season you don't need as much heavy training because the racing itself will act as training.

Do you have a coach/trainer? If not I'd suggest getting some advice from someone who really knows what they are talking about.

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Bruiser
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by Bruiser

One rest day per week max.

Have recovery days following high intensity work if your muscles are sore, but don't have more than one day a week off the bike.

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