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17-12.-2006, 04:08 AM
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#1 |
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Registered User
Join Date: Dec 2006
Posts: 1
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Training for multi-day race
Anyone have any input on training for a multi-day bike race?
I have registered for the TransRockies (7-day mtn bike race) and would like any suggestions from people on training for something like this... Anyone trained for something like this race before? I am not a racer per se, but more of a recreational rider that likes to push himself to complete new things... I have a good cadrio and riding base as well as a lot of time over the past years years in the gym... This multi-day race will be a first for me and I want to complete in as least amount of pain as possible  Looking for any suggestions on hoew to train... taking in to consideration that I work a full time job and have 2 young kids at home that demand a lot of attention... |
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02-01.-2007, 05:00 AM
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#2 |
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Registered User
Join Date: Jan 2007
Posts: 4
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Re: Training for multi-day race
Well .......... looks like we're in the same boat (bike) - full time job , kids, and a TR07 committment which MUST be met with as little pain as possible!!!!!
At the moment I'm using my commute to work as 'base training' and getting out on the hills as much as my family allows (little cherubs !!!!) .......... that's long rides once a month. Other than that my partner and I will be entering as many local one/multi day events as we can find. Unfortunately that's all I have (and I expect it's not enough) so I'll be monitoring this posting with interest to see what valuable advice you receive ....... and I can pinch !!! Good luck and see you in August .......... that's this year now !!!!!  |
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26-03.-2007, 12:42 PM
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#3 |
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Registered User
Join Date: Mar 2007
Posts: 5
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Re: Training for multi-day race
One of the most overlooked items is body weight exercises. Lots of hindu squats, pushups, and core exercizes.
Just put in time on the bike. Get a headlamp and night ride. Lots or road riding is also good for the TR. The bottom line is you will need to put in miles on consecutive days, or it can become "uncomfortable" very fast. Also the family will have to understand that you going in this race is all about setting goals and reaching potential. A little hard for very young kids to understand though. Here is a training sched that will minimize discomfort: Stage 1: 5 weeks - Road/Indoor Trainer Base-Building Purpose: Build cardio and strength foundations with increasing miles on a road bike/indoor trainer. Even serious mountain bikers need to hit the road, as they generally aren’t accustomed to long rides. Avoid hills; mileage is key. (Road with a good base can substitute some mountain biking if desired) Long rides should be done at 65 to 80 percent of maximum heart rate (you can estimate yours by subtracting your age from 220). Training: One long road/trainer per week, progressing 30, 40, 60, 80, 100 miles. Four cycling sessions per week one or two hours, either on pavement or in a spinning class. One hour-long run per week (to develop muscle tone and tolerance of pounding). One upper-body weight session per week, including grip exercises. ------------------------------------------------------------------------------------------------------ Stage 2: 3 weeks - Off-road base-building Purpose: Improve your dirty-specific cardio and strength foundation while developing climbing and descending skills. Training: One long mountain-bike ride per week, progressing 40, 60, 80 miles. Four cycling sessions per week, one or two hours on dirt or on pavement. One hour-long run per week. One upper-body weight session per week, including grip exercises. ------------------------------------------------------------------------------------------------------ Stage 3: 3 weeks - Interval training Purpose: Continue building foundation with long rides, but get your body used to the high heart rates and work effort of steep terrain with intervals (i.e., repeats). Do you long ride the day after an interval session to simulate race conditions. Find a continuous hill at least three miles. Try to descend on “single-track” to hone your handling skills. Intervals should be done at 85 to 95 percent of maximum heart rate. Training: One long mountain-bike ride per week, progressing 90, 100, 70 miles. Two interval sessions per week, progressing as follows: Week 9: 8 x 1-mile repeats. Week 10: 6 x 2-mile repeats. Week 11: 6 x 3-mile repeats. One hour-long run per week. One upper-body weight sessions per week, including grip exercises. ------------------------------------------------------------------------------------------------------ Stage 4: 1week - Taper Purpose: Be rested for the race, but stay toned. Training: One 40-mile mountain-bike ride. Two rides on dirt or pavement, 60 to 90 minutes. |
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06-04.-2007, 02:04 AM
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#4 |
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Registered User
Join Date: Jan 2007
Posts: 4
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Re: Training for multi-day race
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06-04.-2007, 02:38 AM
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#5 |
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Registered User
Join Date: Mar 2007
Posts: 5
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Re: Training for multi-day race
A few of the guys from Fernie also have kids,(4 each:eek
. We are planning camping trips on the weekends where the wives and kids can hangout and do camping things while the riders can go on long rides. Kind of helps keep everyone happy.That regimine was given to me by a friend who has completed the TR. |
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06-04.-2007, 06:16 PM
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#6 |
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Registered User
Join Date: Jan 2007
Posts: 4
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Re: Training for multi-day race
Base training at the moment consists of throwing the car keys away and forcing myself to do the daily commute to work - not a great distance at present (20km/day) but it's getting the legs spinnin'. Also looking at lengthening the route to gradually increas the workout.
We also have one night ride run-out a week (we're now getting lighter nights here in Scotland so that makes things easier !!!!) and a long ride once a month (approx 50-60km) challenging Scottish terrain !!! Now we're getting that much closer to the event we'll try and adapt the training programme you've proposed and match it as close as we can to our current routine. As for camping ......... great idea ......... need to wait for some better weather in the UK first !!!! Thanks for taking the time to respond - much appreciated  |
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