Training for Grafton - Inverell

[craig1985]

Since I've decided to bite the bullet and do the Grafton - Inverell race next year, I'm going to need some training advice, and see what you knowledgeable folk on here can help me.

First of all, I'm not intending on doing the A grade race, I think at least the B grade race would be a good one to aim for, for a first timer in this race, and that I don't have as much time to train as much as those in the A grade race.

I work 38-44 hours per week, four and a half days a week (Monday - Thursday, 6am - 4.30pm, and Friday, which is optional, is usually 6am - 12pm) as I work in a factory type environment. My training usually consists of riding to work and back at least four times a week, which is a 34km round trip, and on Thursdays, I'm now doing an extra 10-15km after work, and if I work on Friday morning, I now head out in the afternoon for at least 40-50km, which brings me up to the 80km mark for the day. I race as well, so next year I'll be aiming for some longer road races, and I intend to start training in December.

So lay it on me, any type training advice you can think of that will be of any use, like how to make the most of my time, diet (I'm 79kg, but I think I'll need to drop down to about 75kg at least), recovery (my job can be pretty physically demanding, plus commuting to work everyday) which is important for me as it can dictate how much I do on a weekend, lay it all me.

Thanks

 

[Tapeworm]

Depending on how you want to race it but it basically comes down to having a pimping power to weight/power to CdA (no idea on the terrain). Given your short trips to work these can be made to be very effective intervals sessions. If possible try and do all the intervals together and make one of the trip just an easy ride.

So I would recommend a steady diet of 2 x 20mins (done at, or near 1 hr TT pace) about twice per week and then some shorter intervals to dip a little more into the VO2max range of work ie: 5 x 5 mins (above 1 hr TT pace).

Occasional shorter intervals might be needed depending on the style of racing. If there are constant attacks then it will be needed. If its more a case of pure attrition then keep it longer.

If you can about once a week/10 day try and do a rider at or close to race distance. Mainly about getting "bum in saddle" time. Also ensuring your nutrition and hydration is spot on, this is the time to experiment.

So something like this:-

Day 1: 2 x 20mins (@ 1 hr TT pace)
Day 2: Easy ride to and from work
Day 3: 5 x 5 mins (@ above 1 hour TT pace)
Day 4: Easy ride to and from work (if needed throw in the 4x30sec effort ON, 30 sec OFF, 10 mins rest. Then repeat. This is vomit inducing).
Day 5: 2 x 20mins (@ 1 hr TT pace)
Day 6: Long ride
Day 7: Rest

As you start to improve you can start throwing intervals into the long ride. Like 1 hr easy, 2 x 5 mins (above TT pace), 30 mins easy, 2 x 5 mins (above TT pace), 30 mins easy.

 

[oldborn]

As i can see this is hard race with some nasty climbs. First you have a lot of time to prepare, so my advice is to start backward planing, from the race week to december.

Set your goals, specific race demands (per. example you should train a lot treshold uphill, and strenght), do some calendar (and put some prep. races in it), periodization of training is important (per example 3-4 weeks in progress and one recovery week). Super compensation is also important.

Take in account some missed trainings and how will you compesate it (ilness, job, tired etc), you will need adoptation of your plan.

Your race demands as i can see will ask from you to train strenght, speed (less than strenght), endurance, and power.

So my advice is establish a good base (as much you can coz job), build form period, peek period and try to rest when you plan it. It hard to train yourself.

Stay well, sorry about my English.

 

[Boeing]

do all your core and upper body strength training now

 

[brianf7]

You need to be racing as soon as you can next year at simliar distances and keep it up all season.

Start early with build then you will be ready when the season starts.

All the Guys who are in the top of that race ride the other big open races building up to that and Melbourne to Warrnambool most races need to be around 150km .
ounce you are finishing them races in some sort of form all you need is rest in between.