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Real Race Training – #TopTipTuesday

Making the most of Time on the Race Bike – Real Race Training

Training I say? Squats you think? The tide is again turning slowly, but it seems for many involved in racing bicycles, at any level or discipline, when we speak about training, most people’s minds think about the “physical”. Intervals, sprints, strength training, “Vo2” and “cardio”. The specific race training, that “big bang for your buck” on your bike training comes a poor second best. In reality working on areas of weakness and specificity; aiming to arrive in any start-gate truly ready to attack any race course should make up not the majority but none the less a well organised portion of your training time. Especially if race progression is your goal. Here are some top-tips you can apply to your real deal on the bike training as all to often if you search our training advice all you’ll find is FTP, zones, barbells and box jumps.

 

1 – Set a Goal: just like going to the gym to work on maximal strength where you will try to lift the heaviest weight possible for four sets of three repetitions, having a goal for your on the bike training is critical. It sets the tone for the whole session and allows you to organise the details. This can be anything from braking points or visualisation pre-run, to bigger picture work like managing intensity over full runs or hitting top gear after only limited practice run/s. A goal should be individual to your needs but it must be defined both for the session planned and placed within the picture of your overall plan. Short range goals in the context of big product goals. More here from the Harvard Business Review.

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2 – Define Your Process: A goal is only achievable with a process to get there – take that first example of working on ‘braking points’. Without a process that goal stays pretty abstract. Aim to define what features that require braking you are truly struggling with, define if you need to brake more, harder, less or more consistently. Define two to three spots on a track where the consequences of good/bad braking points will be evident. Try different braking strategies and then try to time a section that allows you to learn from different braking approaches. Consequences & knowledge of results are a must. We deployed many of these ideas with Thomas Estaque & Hugo Frixtalon HERE

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3 – Focus: staying focused on the task at hand and your goals is a challenge as riding bikes is FUN! This however is also a  key area that many riders, even the best, struggle with at the races. Staying focused on the job of building a race run. You can try many things to improve focus during training. Key words – like “focus on” and then imagine yourself hitting a light switch. OR try riding a fun track between your focused race training runs. Nutrition can help too – planned lunch time, high carbohydrate snacks between runs and stimulants like caffeine could help.

 

4- Own your Mistakes: The best race training is training that is challenging enough that you make errors often. Mistakes are normal and are a great opportunity to learn. Instead of getting angry or upset about an error, own up to it, learn from it and take the opportunity it provides to grow. A mistake, from being a little off line to a huge crash is the outcome of many choices. So dissect and investigate where the mistake came from, see if you can change it short or long term and then move on. Move on happy in the knowledge that you’ve learned and grown as a racer because of it.

 

5 – Rest & Reflect: Rest between runs, especially timed or full runs can be an area often overlooked. Riders want maximum bike time, fun time or feel more is better, when in reality, better is better! Learning (whether emotional or motor skills) requires time for adaptation to occur. Short term and long term. Acute fatigue can be beneficial at times to help teach a rider how to adapt movement and technique for a tired body, but often the best  training happens with a minimal level of freshness and readiness. Likewise this rest time between runs allows the rider time to reflect on lessons learned and experiences gained in the session. Resting for minutes, not seconds between runs can allow you to adjust your goal and processes and make sure you are doing what’s needed to meet the goal set out at the start of the session as well as mitigate the risk of injury.

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Last Breath – World Cup Finals

Fresh venue, fresh track and maybe even some fresh approaches from some of the world’s best for World Cup Finals.

Twice in a season, new venues book ending what has been a super competitive and diverse racing year, Losinj in Croatia was not a “new” track before its world cup debut. It had hosted many Croatian and Slovenian national races but evolved in to a far more refined and demanding beast as a WC track. In stark contrast to all the keyboard warrior dribbling that surrounded the Croatian tracks apparent “easiness”, the brand new La Bresse track that greats us this week has received little attention – likely because everyone, keyboard jockeys included, have been wrapped up in the endless week in week out racing that we’ve had since June, WC’s, Crankworx, National events etc… So where does that leave us? Well we have a new track and a new venue (the 2011 World Cup was in La Bresse town, 2018 has us in the nearby Hohneck ski resort), regardless of how “bike-park” it is, how short it is or any other potential issue, it’s a fresh challenge, fresh scenery and the last chance to punch out a good result so that means BANG motivation will, for the healthy, be through the roof. Absolutely peaking.

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Current Situation

As it is World Cup finals a lot of talk will be about points and prizes! As three of the four series overalls are already decided the battles will mainly be for the “podium” spots; 2nd overall is tight and winnable for some but really the only battle in those categories is for the race positions themselves. For every single racer come Saturday – race day will be the only thing that matters; wins and podium pictures matter most. The last title to be decided is the elite ladies. 110 points separate Tahnée from Rachel in First. After chopping the deficit down to 60 points after qualifying in MSA – Tahnée’s less than perfect finals run execution landed her in 2nd and the gap grew to 110.

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Unlike all the other races this year finals in La Bresse sees no points awarded for qualifying, it’s all in for finals. 250 for the win! So after a quick bash on the Casio GX4561 – if Tahnée wins on Saturday, Rachel must finish 5th or worse in finals. As we said above; wins matter most to the racers at the cutting edge. So as every race-day gone in 2018 this Saturday will be no different.


Fresh Track