FIT FOR PURPOSE
Getting a proper bike fit by a professional is a great investment both in terms of improving your aerodynamics, ability to apply power to the pedals and to help avoid injury. If you’re opting for tri-bars, learning to ride in the aero position is crucial. The biggest mistake a lot of people make is that they don’t train their body enough to hold a TT position for 90km, so come race day they have to break from the aero position to stretch their back.
BUILD LEG STRENGTH
For me personally, I always struggle with leg strength and am continually trying to improve this area. This requires a lot of sessions with a low cadence and big power. For example, 6 x 5mins at 55rpm (revolutions per minute) with my watts at threshold power. I usually use a climb to allow me to make sure my cadence stays low and finish this session by doing some high-cadence spin-throughs to get the legs use to different rhythms. For example, 4 x 30secs at 110rpm.
STAY HYDRATED
Hydration-wise, I aim to drink two 750ml bottles on the bike. One of these bottles will be an electrolyte drink with the other being a concentrated mixture of six energy gels with water. The exact timings of when I drink each will vary on race profile and the race dynamics. But a key thing I do every race is to make sure I’ve drunk from the concentrated energy mix within the first couple of kilometres. If I’m racing in a hot place, I’ll add a hydration tablet to each bottle.
FIND A RHYTHM
My key pacing advice for middle-distance racing is to make sure you settle into a rhythm as quickly as possible. It’s very likely that for the first 10 minutes, you’ll push harder than you can sustain for the 90km. But when the adrenaline has worn off a little, it’s about settling into your target pace. Then it’s about staying focused, especially over the final 20km as your body starts to fatigue and your head starts thinking about the run ahead.
ULTIMATE BIKE SET INTERVALS
Benefits? A 1hr session to combine both race pace and strength by training above race-pace threshold. It also focuses on the importance of effective cadence
How close to race day? 2-6wks prior
Duration: 75mins
Location: turbo or gym
Kit: bike shoes, race clothing, stopwatch Nutrition Eat a light meal 2hrs prior, 750ml energy drink and one gel during, and a protein snack post-session
Warm-Up
10mins gradually building @ PE 5-8
Main Set
8 x [1min @ PE 9/1min @ PE 5]
4mins @ PE 6
20mins @ PE 7-8 in aero position
4mins @ PE 6
8 x [1min @ PE 9/1min @ PE 5]
Cool-Down
5mins @ PE 5
ADAPTATION
Beginner Increase recovery time to 90secs on intervals
Advanced Reduce recovery time to 45secs on intervals
•
ULTIMATE BIKE SET ENDURANCE
Benefits? Mixing a long endurance ride with some race-pace efforts will prepare you for the changing natures of a race
How close to race day?2-6wks prior
Distance: 100km
Location: road – find a route that replicates your race in elevation
Kit: GPS watch, bike spares
Nutrition: Approx. 700ml of energy drink per hour and 180-220kcals per hour during session. Recover with post-session protein and meal within 2hrs
Warm-up
10km building in cadence and resistance
Main set
80-90km that includes 4 x 12km at 10% faster than your desired race pace with 5km recovery between; To improve strength you should include hills
Cool-down
5km @ PE 6
ADAPTATION
Beginner Increase recovery between efforts up to 8km
Advanced Increase efforts up to 4 x 15km at 15% faster than race pace