| Mike,
If I wrote down my diet and activities as accurately and unsparingly as
you just did, I'm sure I'd see some room for improvement, too!
You are clearly asking us to remind you that anything more than
very restrained ingestion of fat (greasy food) and alcohol is
detrimental... also, too little sleep is not a big plus. The night
before should be relaxed, and emphasize the carbohydrates and
vegetables (he says as he eats some chili :-)).
Most people lay off the day before a big race, and are careful
to do not overly much intensity-work the day before that.
Yesterday I went out with a group for the Thursday night fast ride.
One of the legendary racing names around here was up front for a
long while, and then after about 20 miles dropped back, to about
20-22mph. I asked why. Well, Saturday he's riding the NC Road Race
Championship. Simple enough. (He still looked like he was coasting
up hill, by the way. :-))
To tell if you train effectively, someone would have to see you train.
But try not to be intense every day. Six days/week riding is fine;
just don't make it intense but maybe 3-4 times per week. You'll get
more out of it.
Sounds like you do pretty well, though. Good luck!
-john
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| I guess the reason I don't feel like that was an accomplishment is
because I bonked on the first climb. I am not experienced enough to
know when to power a taller gear and when to spin a lower one. I have
been experimenting with the 2 and I have noticed that there are places
where I spin more than necessary so I try (and at times succeed) a
taller gear. But when I make a bad decision, trying to power stroke an
incline that is too steep/long, it is tough to reverse.
By the time I decide to downshift I am dead until I reach the
top of the hill where I can finally recover. By that time I've lost
alot of time.
If anyone can offer some tips on hill climbing techniques that would be
great! I seem to recall somthing about pointing toes slighly less than
when pedaling on flats. I know that carrying momentum over the top of
the hill is key but at this point seems impossible on long climbs.
I know that once I figure where my breaking point "really" is I'll do
better. I am agressive enough on flats (during training rides we toy
with each other by passing and upping the pace for a while) and can
keep with some fast company. But when we get to climbs, I try to keep
with them and blow up.
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| Just a few comments... I rode Temple last year and came in 5th !!!
(of course this was the 'masters' class with 10 entries). Temple
is a very technical course. Last year was really muddy which didn't
help, but those who had rode before, clearly did better - next race
you'll be in that group. The real thing you need is experience (I
know, just like your father told you...). You'll learn WHEN to shift
and to what gear, what are your limits so you don't blow up
[incidently, you didn't bonk on the first hill, you blew up. Bonking
is when you run out of carbo's in the blood - usually after an hour
or more of riding.] You will learn how to fall, and get up quickly
and learn how not to fall, too. Learn what foods you can eat while
riding, and what to eat the days before (a six-pack isn't the best
carbo-load vehicle - unfortunately!). Try eating while doing your
training rides, so you can see the results. And don't try something
new on the day of the race. The big thing here is to learn what you
are capable of and stay within those limits, so you can last the
whole race at that pace. It's more of a rush to 'reel in' those
honchos who blew by you on the first lap when you're into the third
and forth laps. You put them in your sights, and just keep grinding.
they keep looking over their shoulder, burning themselves out till
you blow by them. (I hope this doesn't sound too familiar - from the
other point of view - but this is what I like about racing.)
As for the hills, I'm beginning to think that you just need to get
10,000 miles of road riding under you so you have the strength to spin
up the hills. Also, running will help your endurance (I'm told this
daily, and will probably give in). For a technical course like Temple,
it's good to have some really low granny gear (like a 28 tooth) to climb
when you are tired. Now you can pratice spinning on your road bike to
get your leg speed up - so when you occasionlly miss a shift (or shift
too soon) you can just handle it. The biggest thing about hills is
endurance. Strength is needed for the technical sections. And guts
(or lack of brains - no brain, no pain) are needed for the downhills.
At last year's race, we started 2 minutes after the 'sport's
started. I passed a lot of them, but was also lapped by more than a
few. My freind, in Masters, lapped me at the end of 3 laps (4 in all)
but also PASSED everybody in Sport except the winner! (A sprint to the
finish line). He mixes up road riding with the dirt rides, does a lot
of running, and does strength training with weights. The point is
there is ALWAYS somebody who'll be faster than you (even if your name
is Greg LeMond or Jonny Tomac) and usually a LOT faster. Just make
sure that you enjoy it. That's the only rule I consistantly abide by.
Mark
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| Thanx Mark,
Are you the guy with the Fat Chance that rides with Stew? I never
knew there was a difference between "bonk" and "blow up". You're
right, that course didn't have anywhere where you could rest. It's
rough and rocky goin' up and ditto on the way down. I had ridden the
course 3 weeks before and had to dismount only three times per lap.
During the race, traffic and fatigue forced me off more than a dozen times
in 2 laps.
I'll keep riding and try again in Hillsboro next weekend. This time
I'll get plenty of rest before and no poisons will be allowed to enter
my body. We'll keep you posted.
For what it's worth, I think the Rapid Fire shifters suck. The rear
deraileur works fine but I had all kinds of trouble with the long throw
used by the front shift lever. It was so rough on some of the
downhills that I lost my chain because I couldn't shift to the 46 tooth
chainring. I am told that it is adjusted properly. This will be
replaced with the above bar shifter.
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| Yup, I'm the one with the Wicked, and I'm getting my leg speed up
by chasing Stew around on his road bike. Of course, I shamed him
into getting a mountain bike - and it's payback time! Now he's
uping the ante to get me running. This is beginning to sound
serious. Anyway, let's hear how you make out at Hillsborough.
Better yet, tell us where and when that race is being run.....
mark
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