how to get my stamina up ???

mr-marty-martin · Joined: 30 Jun 2008 Posts: 1944 Location: co Durham

hi everyone

as im starting to race in cyclo-cross its very intense for half an hour or an hour. so good stamina ive been told is a must if your wanting to win.

in my half an hour race im getting to the 20 minute point and then starting to die, so if im not on the rider infronts wheel by this point i fall behind him.

i supose as im used to riding for around the hour mark at a strong pace when training on nights i found my first hour race easier than the half hour, and on tired legs.

so what do you think i should do, i want to be the best i can at the half hour races as this is were my points come from. ive been thinking about replicating a race, riding hard for half an hour, pushing up steep hills, getting of the bike etc. ive starting going on about 2 runs a week for about half an hour by the way

Gunner · Posted: Wed Sep 24, 2008 6:55 pm Post subject:

There's a big difference between a half hour race and an hour race as you have noticed Marty, a half hour race is much more intense.

It's a good idea to replicate a race and train accordingly but why not have a look at doing some interval training as well or you could try some TABATA training which is highly effective (a differing form of interval training).

Also, I'd look at your warm up routine so that you are setting off in your race at "max pressure", you don't get much chance in a 30 minute race to warm up.

I think interval training is worth looking at though, but be careful not to overdo it.

Wink

mr-marty-martin · Joined: 30 Jun 2008 Posts: 1944 Location: co Durham

ive been starting to introduce interval training on some of my road rides but i think it would be more affective on say grass etc

do you think going on runs is a good idea, as me and eli'd have been going on 2 20 or 30 min runs a week

Gunner · Posted: Wed Sep 24, 2008 7:30 pm Post subject:

Yes, running is a good idea, but I wouldn't bother with anything longer than 40 minutes and a very varying tempo/pace for one session a week, then a 20 minute very fast pace session once a week.

Just to check Marty, are you sure you are doing "interval" training, it is very specific Question

mr-marty-martin · Joined: 30 Jun 2008 Posts: 1944 Location: co Durham

what i mean by interval training is in sprints then say rest for 30 seonds to a minuete and so on

have i got this under the wrong catogry Question

mr-marty-martin · Joined: 30 Jun 2008 Posts: 1944 Location: co Durham

when i say sprints... sometimes i dont do full on sprints just work priity hard but do it for a bit longer

Gunner · Posted: Wed Sep 24, 2008 8:01 pm Post subject:

Have a look here.........

http://www.pponline.co.uk/encyc/interval-training-and-fitness-for-cycl ists

Note:

"The key to interval training is that you do the right intensity for the right amount of time and then rest accordingly. Some much loved intervals have no proof to back them up, such as ‘minute-on, minute-off’, where a rider goes hard for 60 seconds then easy for 60 seconds. This also raises the question of what is hard and easy if you are not using heart rate or power to gauge your effort."

And have a look here...........

http://www.brianmac.co.uk/cycling/index.htm

mr-marty-martin · Joined: 30 Jun 2008 Posts: 1944 Location: co Durham

thanks gunner

ive been reading a few of the articles on the first link site, its got some good stuff on it Wink

Jez · Joined: 09 Aug 2008 Posts: 81

Been reading an article in an old copy of Singletrack about increasing base fitness so the articles Gunners posted will be really good.

The idea is to keep the cadence levels the same over the 1-2hr bike ride, even if this means putting your brakes on while going downhill.

The article says 1-2 rides a week will be ok in addition to any other "weekend" rides you do.

I was planning on doing this on my road bike, generally I do ride the road bike constantly pedalling but after climbing the hills do tend to coast down them and pay no attention what so ever as to my cadence.

mr-marty-martin · Joined: 30 Jun 2008 Posts: 1944 Location: co Durham

will try that jez, thanks

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