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Convict training

webby's picture

By webby - Posted on 31 March 2015

Hi Guys,

Some may skoff at this post as I may be leaving it a bit late but I was wondering as I'm new to XC races, I signed up for the Convict 100km a few months ago and due to the rain on the weekends and a new baby, training has been slightly limiting, done about ten, 40-65km rides in the last 3 months.
Question is what is the minimum single training ride (km/hours)one should do to make the Convict enjoyable.. not looking to compete with the best, just to complete the ride without wishing I was elsewhere..

staffe's picture

but if the weather is crap you can always try to get one decent road ride in of around 100ks with as much elevation as you can find. The roads around west head, akuna bay are good to string together some decent distance and decent elevation. One loop is to start in Mona Vale, ride out to West Head then to Akuna Bay and continue up hill to the gate to the national park then back and out to West Head again and then with aching legs down to Mona Vale for a protein bar and some self congratulations for the effort.

If you do off road then a 70k ride is good to have done.

Good luck!

commandokamikaze's picture

I'd say that if you ride for example the oaks trail out and back in the blue mountains which is about 55k of fire trail with a few descent climbs and you can complete that in around 4 hours or less than your probably on track for a decent Convict.

Antsonline's picture

With the Convict being run backwards this year, the final 13 km are either downhill or on bitumen. By that stage you wont be 'racing' I doubt, merely enjoying the company of the friends you have met - so realistically you should think of it as 87km of hard work, rather than 100km.

The key to riding the Convict well is to be as efficient as possible on all the rock step-ups and technical features that predominate the course once you are over the canoe bridge and up the relatively easy climb of Shepherds Gully.

Its these steps (high power / torque, low cadence) that will bring on the sore legs and potentially cramps, so practise that sort of thing if you can.

Other than that, the race will be ok - if you arent in a rush. There are some longer climbs that people have probably overlooked in the course being run backwards (there have been some very fast descents in the past editions, and these are now climbs) but if you arent racing hard you can just cruise them.

Make use of the water stops, and dont push hard until you get to Claires Bridge.
I'm sure you'll be fine though - just ride your bike a bit between now and then. Its well over a month still, so you have loads of time to 'cram'.

Hangers's picture

If u are or have been doing 65km mtb rides I think u are on track to finish the course in ok condition.As it has already been mentioned I would try and include at least 1 x weekly 70-80km rides leading into the race on tracks similar to the course(Hills+ more technical rock ledges).Always have a plan B as well if other things such as the weather or family commitments can get in the way. The road bike/riding or an alternate day to complete the long ride can be handy in the event of this.

Lach's picture

... you might want to practice a bit of steep uphill fire trail riding (and / or walking) as well. The original first hill was bad enough, but heading up Jack's Track (about 300m of vert) in this year's reverse edition is the only thing that is holding me back from an entry at this stage....

GAZZA's picture

Put really heavy training wheels on then light ones for race day.
You'll be flying Mate!

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