1. Training and Racing for the Road Season
Tim Manzella

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

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

4. 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

5. 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

6. 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

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

8. 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

9. 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

10. 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)‏

11. 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

12. 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

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

14. RACING!!!!!!

15. 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

16. 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

17. 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

18. 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

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

20. 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”