How long do I have to rest in Training Days?
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How long do I have to rest in Training Days?
How long do i have to rest in Training Days? Currently my training route is basically Train on Monday then rest on Tuesday, Then train on Wednesday then rest on Thursday. Basically my training and resting is on every other day.
My training routine is 50km laps on a 30-45 kph maintaining speed. And when it will take a 10km route to go to my training grounds and 10km again when going home and usually the whole day total mileage is 70km and sometimes it gets to 90-100 km a per training day.
My questions is, is every other day a good resting periods? or am i over training and exhausting my body? How long should i rest? Tia!
My training routine is 50km laps on a 30-45 kph maintaining speed. And when it will take a 10km route to go to my training grounds and 10km again when going home and usually the whole day total mileage is 70km and sometimes it gets to 90-100 km a per training day.
My questions is, is every other day a good resting periods? or am i over training and exhausting my body? How long should i rest? Tia!
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Age? Years of experience? Goals? I got 111 miles in 3 consecutive days and feel ok. I started back every other day after a 5 month layoff that worked great until fitness returned. This all depends on many variables.
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18 yrs, 3 years of fixed gear biking and no exp of racing, Crits
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IMO, the good news is that you have been riding fixed that probably means your ability to accelerate a big gear is solid or to say it a more technical way your neuromuscular capability is good. To race crits, you need to add the ability to accelerate over and over again as you race around the course. So that style of training is something like 30seconds on 30 seconds off for 10 minutes, rest 5 minutes do it again.
The other area to work on is VO2 Max. These are 3 to 5 minute efforts as hard are you can pedal for that time period biased with the idea that you will to 4 to 8 repetitions.
Then there is sprinting at the end of the race that requires maximum 10 to 15 second effort standing while in the drops pedaling as hard as possible.
To race in a group, you need pack skills that can only be obtained by riding with others of similar ability at race pace. It is always a good idea to take a skills course before you start racing.
Go to the racing forum at BF and look over the stickies where there are more tips how to train to race. Read over the training status section and see what other racers are doing.
The other area to work on is VO2 Max. These are 3 to 5 minute efforts as hard are you can pedal for that time period biased with the idea that you will to 4 to 8 repetitions.
Then there is sprinting at the end of the race that requires maximum 10 to 15 second effort standing while in the drops pedaling as hard as possible.
To race in a group, you need pack skills that can only be obtained by riding with others of similar ability at race pace. It is always a good idea to take a skills course before you start racing.
Go to the racing forum at BF and look over the stickies where there are more tips how to train to race. Read over the training status section and see what other racers are doing.
Last edited by Hermes; 05-11-19 at 08:29 AM.
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IMO, the good news is that you have been riding fixed that probably means your ability to accelerate a big gear is solid or to say it a more technical way your neuromuscular capability is good. To race crits, you need to add the ability to accelerate over and over again as you race around the course. So that style of training is something like 30seconds on 30 seconds off for 10 minutes, rest 5 minutes do it again.
The other area to work on is VO2 Max. These are 3 to 5 minute efforts as hard are you can pedal for that time period biased with the idea that you will to 4 to 8 repetitions.
Then there is sprinting at the end of the race that requires maximum 10 to 15 second effort standing while in the drops pedaling as hard as possible.
To race in a group, you need pack skills that can only be obtained by riding with others of similar ability at race pace. It is always a good idea to take a skills course before you start racing.
Go to the racing forum at BF and look over the stickies where there are more tips how to train to race. Read over the training status section and see what other racers are doing.
The other area to work on is VO2 Max. These are 3 to 5 minute efforts as hard are you can pedal for that time period biased with the idea that you will to 4 to 8 repetitions.
Then there is sprinting at the end of the race that requires maximum 10 to 15 second effort standing while in the drops pedaling as hard as possible.
To race in a group, you need pack skills that can only be obtained by riding with others of similar ability at race pace. It is always a good idea to take a skills course before you start racing.
Go to the racing forum at BF and look over the stickies where there are more tips how to train to race. Read over the training status section and see what other racers are doing.
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IMO, the good news is that you have been riding fixed that probably means your ability to accelerate a big gear is solid or to say it a more technical way your neuromuscular capability is good. To race crits, you need to add the ability to accelerate over and over again as you race around the course. So that style of training is something like 30seconds on 30 seconds off for 10 minutes, rest 5 minutes do it again.
The other area to work on is VO2 Max. These are 3 to 5 minute efforts as hard are you can pedal for that time period biased with the idea that you will to 4 to 8 repetitions.
Then there is sprinting at the end of the race that requires maximum 10 to 15 second effort standing while in the drops pedaling as hard as possible.
To race in a group, you need pack skills that can only be obtained by riding with others of similar ability at race pace. It is always a good idea to take a skills course before you start racing.
Go to the racing forum at BF and look over the stickies where there are more tips how to train to race. Read over the training status section and see what other racers are doing.
The other area to work on is VO2 Max. These are 3 to 5 minute efforts as hard are you can pedal for that time period biased with the idea that you will to 4 to 8 repetitions.
Then there is sprinting at the end of the race that requires maximum 10 to 15 second effort standing while in the drops pedaling as hard as possible.
To race in a group, you need pack skills that can only be obtained by riding with others of similar ability at race pace. It is always a good idea to take a skills course before you start racing.
Go to the racing forum at BF and look over the stickies where there are more tips how to train to race. Read over the training status section and see what other racers are doing.
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A solution to the braking problem is to add a front brake to your fixie. I suspect you are very good at stopping the bike using the rear wheel but against other riders with two wheel stopping power, it is not enough.
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I led a winter ride series with a mixed group of geared, SS, and fixed bikes. All the bikes had brakes. I chose to ride SS on a geared bike. The rides went OK, but they weren't easy rides. In my case, we were all long-time friends so were willing to make allowances. Like waiting for the fixed riders to walk the 15% hills where the SS riders could cheat. Like not making the non-geared bikes pull at 24, though they had to be able to pedal 24 in the line. We had a Cat 2 come out with us on 60 mile rides. He'd quit and cut it short at about 35, plus occasionally screaming about "can we slow down a bit?"
Basically, if you want to compete with geared bikes and get their training effect, you have to ride geared. If you insist on riding fixed on other than solo rides, you aren't doing yourself or anyone else a favor. Personally, I wouldn't let you ride with us on our mixed rides for safety reasons. The only way to ride fixed safely in a line is to always have a positive pedal pressure and modulate speed with the front brake.
Basically, if you want to compete with geared bikes and get their training effect, you have to ride geared. If you insist on riding fixed on other than solo rides, you aren't doing yourself or anyone else a favor. Personally, I wouldn't let you ride with us on our mixed rides for safety reasons. The only way to ride fixed safely in a line is to always have a positive pedal pressure and modulate speed with the front brake.
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I led a winter ride series with a mixed group of geared, SS, and fixed bikes. All the bikes had brakes. I chose to ride SS on a geared bike. The rides went OK, but they weren't easy rides. In my case, we were all long-time friends so were willing to make allowances. Like waiting for the fixed riders to walk the 15% hills where the SS riders could cheat. Like not making the non-geared bikes pull at 24, though they had to be able to pedal 24 in the line. We had a Cat 2 come out with us on 60 mile rides. He'd quit and cut it short at about 35, plus occasionally screaming about "can we slow down a bit?"
Basically, if you want to compete with geared bikes and get their training effect, you have to ride geared. If you insist on riding fixed on other than solo rides, you aren't doing yourself or anyone else a favor. Personally, I wouldn't let you ride with us on our mixed rides for safety reasons. The only way to ride fixed safely in a line is to always have a positive pedal pressure and modulate speed with the front brake.
Basically, if you want to compete with geared bikes and get their training effect, you have to ride geared. If you insist on riding fixed on other than solo rides, you aren't doing yourself or anyone else a favor. Personally, I wouldn't let you ride with us on our mixed rides for safety reasons. The only way to ride fixed safely in a line is to always have a positive pedal pressure and modulate speed with the front brake.
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Totally hip, but we had one of these bike/rider combos wind up under a cement truck. Around here rider deaths are more usually car runs light hits commuter. This was just a truck turning left. Nice track bike though.
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