Training and Racing for the Road Season Tim Manzella

Basic Training Plans Ride A Lot Group Ride Race into Shape Scientific Wattage, HR, Time & Speed Combination

What Training Plan?? Depends on the Person Time restraints Figure out what works for you Time restraints Skill level of the rider Goals

Basic Training Tips Don’t start with too hard of a mileage Don’t increase too much each week Know your limits Always have rest days/week Cross training HYDRATE Have someone to train with

Ride A Lot Riding lots of miles/hours Not a high tempo riding pace Good for building a base High Cadence Helps to build a threshold Works well with a fix gear

Group Ride / SB Method Riding with a group during the week Helps one to gain pack skills Good for a beginner rider Hill rides, long endurance ride, “crits” All take place in Philly during the week

Scientific Power (watts): the new way ($$$$) Heart Rate: easier to do Speed/Miles Many people use these with other training plans

Race into Shape Use races in the early season Most have a small base Have to have some experience If you get dropped from a race don’t pull out, use it as a interval workout Only really works in easier categories

Month to Month Planing Build upon each week and month 3 weeks training, 1 week recover, start over Training rides 4 days, 2 days recovery, 1 cross training Add weights/core exercise 2 days Helps with breathing and being on a bike for long hours Increase mileage/hours each week

Month to Month Cont. Example: Four week segments (3/1) Prep – 6 x 4 Base 1 – 7, 8.5, 9.5, 5 Base 2 – 7.5, 9, 10, 5 Base 3 – 8, 9.5,10.5, 5 Build 1 – 9 x 3, 5 (Racing?)‏ Build 2 – 8.5 x 3, 5 (Racing?)‏ Peak – 7.5, 6 (Racing)‏

Hills Training Don’t always need a hill Doing long intervals help climbing muscles Spinning up a hill vs. powering up Spinning good for long hills Powering good for shorter hills

Intervals Start once you have a base done Pyramid Repeats Tempo Riding 2/1, 3/1.5, 4/2, 5/2.5, 4/2, 3/1.4, 2/1, 7 Repeats 1/1, 1/1, 1/1, 1/1, 1/1, 5 Tempo Riding Hard riding with some sprints thrown in

Pack Riding Skills Holding a Wheel (drafting Cornering Where to ride Signals When to drink/blow snot rockets Skills important for racing

RACING!!!!!!

Basics about Racing ECCC Road Season – March to May 3 races a weekend Road Race/Circuit Race Criterium ITT/TTT 5 Categories (3 Women) Something for everyone

What Category to Race E (Intro) – No experience/not much training D – A little experience/some training C – Some Experience/in shape B – Experienced/training is needed A – Very Experience/Elite racer

What Category Cont. E – Not sure if you want to race D – don’t feel like training, want to have lots of fun C – not sure if I want to train, but I want to have a little less fun B – had to ride a trainer, can be fun if you make it A – training since Nov./fun if you like pain

Racing Basics Never ride at the front Be in the top 1/3 But someone has to… Be in the top 1/3 Follow wheels through turns Learn who to trust with their skills KEEP YOUR HANDS ON THE BARS

ALWAYS HAVE FUN Riding and Racing lets you eat more Oreos and ice cream What more could you want

Quotes “To give anything less than you best is to sacrifice the gift” - Pre “Ride, lots” – Merckx “The point of a race is not to win it, but to test the limits of the human heart”