sac02

So I’ve got a friend who rides with me recreationally, but wants to do his first race ever in his hometown October 15 (78 days away). The race is a 52 mile road race on Saturday, followed by a crit Sunday. He knows I raced for a year or two (a couple years ago) and asked me for advice on what he could do to train.

I told him the high-level philosophy of training is:
1) build aerobic base, 2) build speed, 3) race

And I wasn’t sure how the best way to train for a race 2 months away would be, when he’s never even really ridden with a “fast” group before.

What do you think – Considering the short time frame, should I try to help him develop some sort of organized training plan, or just advise him to 1) ride lots, and 2) find a fast group and try to hang on?

hammy56

1) yes
2) yes
3) all of the above

Creakyknees

yep.

caloso

Yes, more than anything he's going to need to get comfortable and safe riding in a fast group.

sac02

Is this:

1)yes (ride lots)
2)yes (find a fast group)

or

1)yes (develop a training plan)
2)yes (ride lots and find a fast group)

or

all of the above, which isn't really what I was asking

I realize a training plan for a first race will already include "ride lots" and learning to ride in a group. So I guess what I'm wondering is if I should recommend more than that, like showing him different interval training routines and such. Or if I should just encourage hime to ride as much and as fast as he can for the next two months (and not be discouraged if he still gets dropped like a sack of potatoes.)

TMonk

yes wrt to your practical advice, not your training philosophy.

your training philosophy is sound, but isn't appplicable with a two month window.

shovelhd

It could be applicable for the final week or two. I just wouldn't focus on it now.

veloboy971

I would tell him to just ride as much as he can and do a local hammerfest up until the race. After that if he likes it you can point him on the base, build, and race plan for next year.

hammy56

"all of the above" because nobody here knows your friend or his history. No one here can give him a "training plan" to prepare him for his first race. Generally speaking I think the consensus is that he needs to ride as much as possible, and definitely get into some fast group rides. At least.

HMF

At this point, don't bother with aerobic base. Show him how to follow 6 inches behind your wheel and tell him to start hitting high intensity training right now- that is to say, train the muscles, not the lungs. Aerobic benefits will come with it, of course, but pack skills and muscle power will get him to the finish line.

shovelhd

Flog him till his eyeballs bleed and he begs for mercy. The BF way.