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Training Program
Hi,
I am looking at entering a 50km race in sept. I was wondering if anyone has a training program that I could look at? Any advice on number of rides per week needed, how many k's should be done etc. before the race to post a descent time? Looking at a combination of road and off road training.
Any advice is appreciated.
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Hi Ben,
I think I remember you from a recent ride - good to see another one has taken the hook!! There is no going back now.
Well, given that you say you have a triathalon background, I don't think your fitness is going to struggle too much. But I doubt we can give you that many tips on what to do. I reckon you are already fit enough mate. More than likely, we will come to you with our fitness, medicine and nutritional questions.
Trails that you could initially practice on as a noob would be Terrey Hills Perimeter and Long Trails, Terrey Hills Duckponds and Centre track, Manly Dam, etc. These have trail reviews posted, so have a read and see what you think. Doing a couple of laps of places like these would easily get you in shape for a 50 km race. It would be ideal for you to go along to a night ride during the week - a lot of the guys do night riding at these trails (do you have lights yet?). If not, there are always rides posted on a weekend for places like that.
Intermediate rides (in terms of technical skills required) that you could manage after getting your hand in would be Menai, Great Northern Road, The Oaks, etc. We ride places like that once a month or so. Look out for those and come along. You should be able to handle them too.
Cheers mate,
Liam.
I seem to find that the power training is helpful as the endurance is not a problem.
Hills, hills, hills, I say. Never seem to do enough in preparation.
Check the times posted at various events to get an idea of where to aim.
Good luck with it!
Craig
Pointy end, middle or back of the pack?
Are you confident on the technical bits i.e. is Manly Dam a walk-a-thon or piece of cake?
No use being fit as fiddle but need to stop/slow down at the edgy/fun bits...
I guess looking to be in the top 50% for the 50km race if possible. Will be my first MTB race, and haven't raced triathlons since 04, so pretty out of shape as far as competition goes.
I just need a training program so that I actually get off my ass and do it.
In regards to Manly Dam, pretty confident with it all. I can do a lap without coming off. Posted a 39min round trip a few weeks back and still had a bit up the sleeve.
If anyone is out training through the week I would love to join in, and weekends as well.
Thanks for everyones feedback so far. The more info the better.
Not bad, that's pretty fast. I can't see you having much problem with the skills or endurance part of finishing a 50km race. Most races are held on pretty standard firebreak / easy single track. I don't think you will need a dedicated 'programme' for this, just get out and do some longer rides of 30+ km on the trails you see we are riding on.
Thanks Liam. WIll do buddy. Keep me posted if you do some rides over the coming weeks and will come along.
which I thought gave a pretty good planner also tips on diet, cross training, etc
http://www.mtb-marathon.co.uk/training/training.php
for me that consistancy is the key rather than straight 'training' (not that i finish in the top end of a race but at least i feel good at the end and like i can keep going...).
For some reason I didn't really get 'round to training for Dirtworks (yes, yes, off the alcohol and reformed NOW but not then...) but because I normally ride twice a week it was a fun ride...
Anyway, as Liam said, with your background you will be fine - and a big part of it is the mind over matter for being out there for ages - you'll have that down pat!
see you on a ride soon then hey!!!
MEEEE
Yeah thanks guys and girl. Will put all the info you have posted into good use. getting fired up already to get out there. Just want to beat a mate from Vic who has been riding for years as well. But will keep that on the downlow....
Again thanks for all the info etc. Highly appreciated. Definitely see you on a ride soon.
Ben
I have probably registered for the same event in September and was also wondering where to find a good training program. Our garden backs onto Manly Dam so I quite often go for a quick spin but it is just getting too short and too easy now. Was wondering if you have some good connections to other trails from Manly dam.
Let me know if anyone is going as I would definitely be coming along. See you all soon.
Bart
My training sessions (running/swimming) are all made up of sets (e.g. when running track 3x400m warm up, 7x400m x3 with a 2 break between each set for main session and then 3x400m cool down or swimming you work on x50m sets). So you start easy, then really nail it and then go easy again.
You could do the same with Manly Dam or any other loop. Do one round easy, then how ever many you want to do fast and then one easy for cool down.
Consistency is the key, as Christine said. Don't ride every day as your muscles need time to recover, but work out a weekly schedule of long distance (endurance) and shorter, but fast sessions (speed). Build a couple of easy weeks in your training program. One of them should be the week before the race.
Finally, once you've worked out a training program, stick to it!
Hope this helps.
Will email you a couple of things that will help you.
Cheers
Anke