Sorry, you must be logged in to use the shoutbox!

Author Topic: things to work on before next race part II  (Read 3613 times)

0 Members and 1 Guest are viewing this topic.

Offline FACTORe

  • Yellow Jersey
  • *****
  • Posts: 4092
  • Karma: +25/-477
  • Gender: Male
  • team - independent self supported
things to work on before next race part II
« on: September 24, 2007, 12:33:30 PM »
My legs and cardio are getting much better from all the road riding that i have been doing but my core and arms are sore more than my legs.  This race course made it painfully obvious what my weak areas are physically.  Here is what it is going to take physically to get to where I want to be:

     1.  continue to try and eat right in order to lose more weight (my goal is get under 220 - i have 20 more pounds to go)
     2.  start a core and upper body strengthening program.
     3.  continue to log in as many miles and as much saddle time as possible to continue to better my cardio conditioning.

Mentally - this was trying on me mentally and I feel I can get stronger and push a little harder in the next endurance type event.  I want to make a much better showing come 12 hours of Razorback and Squiggy.

Bike Handling - i feel that lack of MTB time is starting to hinder me a bit as well...i need to do more skills training so that i dont make it harder than it needs to be going over tough obstacles.   I need to keep pushing the envelope as far as what I can do on a bike while riding within my limits...this comes with confidence that is built by repeating certain skills over and over.


Pre-race and during race hydration and nutrition - i need to plan this out rather than just flying by the seat of my pants.




Offline Jimbo

  • Ninja Master Cyclist
  • ****
  • Posts: 665
  • Karma: +141/-8
  • Gender: Male
Re: things to work on before next race part II
« Reply #1 on: September 24, 2007, 01:07:34 PM »
We really did half ass the pre-race nutrition/hydration thing.  Imagine what could of happened if we got that part right.  Hmmmm.......
It's not just fun, it's an addiction!

Offline Marcel Aguirre

  • Yellow Jersey
  • *****
  • Posts: 2278
  • Karma: +113/-154
  • I'llUseYou4SandBags
Re: things to work on before next race part II
« Reply #2 on: September 24, 2007, 01:09:16 PM »
Not that I am an expert but...

- Get more then 4 hours of sleep the night before.
- Prepare riding gear and double check it before leaving house
- Prepare recovery drinks and even a late meal for the after the race.
- Load up on the no nick cuts lube to continue to shave legs.

Offline Jimbo

  • Ninja Master Cyclist
  • ****
  • Posts: 665
  • Karma: +141/-8
  • Gender: Male
Re: things to work on before next race part II
« Reply #3 on: September 24, 2007, 01:42:13 PM »
Get Stan's!!!  No more BOOM! ;D
It's not just fun, it's an addiction!

Offline FACTORe

  • Yellow Jersey
  • *****
  • Posts: 4092
  • Karma: +25/-477
  • Gender: Male
  • team - independent self supported
Re: things to work on before next race part II
« Reply #4 on: September 24, 2007, 01:48:24 PM »
Not that I am an expert but...


- Prepare recovery drinks and even a late meal for the after the race.



we got that down - beer

Offline Garry

  • Ride Guide & Club Member
  • Yellow Jersey
  • *****
  • Posts: 2594
  • Karma: +162/-94
  • Gender: Male
    • http://garrybikes.blogspot.com/
Re: things to work on before next race part II
« Reply #5 on: September 24, 2007, 03:07:09 PM »

1.  continue to try and eat right in order to lose more weight (my goal is get under 220 - i have 20 more pounds to go)....Drink green tea.  It speeds the metabolism which in turn burns fat. Also aim for 17 to 23 grams of protein per meal, (read labels).  Cut out beer for a period of time until you see results.  Light beer or wine on occasion is fine.  No more than two.

2.  start a core and upper body strengthening program....Any exercise program is good.  Energy builds energy.

3.  continue to log in as many miles and as much saddle time as possible to continue to better my
cardio conditioning....Logging in the miles does wonders for endurance.  Challenge yourself both with road and off road.  Even if it's for 30 minutes.

Offline FACTORe

  • Yellow Jersey
  • *****
  • Posts: 4092
  • Karma: +25/-477
  • Gender: Male
  • team - independent self supported
Re: things to work on before next race part II
« Reply #6 on: September 24, 2007, 03:20:54 PM »

1.  continue to try and eat right in order to lose more weight (my goal is get under 220 - i have 20 more pounds to go)....Drink green tea.  It speeds the metabolism which in turn burns fat. Also aim for 17 to 23 grams of protein per meal, (read labels).  Cut out beer for a period of time until you see results.  Light beer or wine on occasion is fine.  No more than two.

2.  start a core and upper body strengthening program....Any exercise program is good.  Energy builds energy.

3.  continue to log in as many miles and as much saddle time as possible to continue to better my
cardio conditioning....Logging in the miles does wonders for endurance.  Challenge yourself both with road and off road.  Even if it's for 30 minutes.

good advice is always appreciated

thank you

Offline BeerCan

  • Forum Moderator
  • Ninja Master Cyclist
  • *****
  • Posts: 891
  • Karma: +142/-34
  • Gender: Male
  • My Bike: Turner Sultan (V1)
Re: things to work on before next race part II
« Reply #7 on: September 24, 2007, 03:21:38 PM »
Remember your jersey  ;)
"Writing about music is like dancing about architecture." Frank Zappa
------------------------------------

Offline FACTORe

  • Yellow Jersey
  • *****
  • Posts: 4092
  • Karma: +25/-477
  • Gender: Male
  • team - independent self supported
Re: things to work on before next race part II
« Reply #8 on: September 24, 2007, 03:24:18 PM »
Remember your jersey  ;)

you know it!!


scooter

  • Guest
Re: things to work on before next race part II
« Reply #9 on: September 24, 2007, 04:57:30 PM »
FACTORe, check out the bowflex adjustable dumbells. They are very compact and adjust from 5 to 52.5 pounds. Add a bench, chin bar and crunch ball and your set for your upper body and core routine.

Offline FACTORe

  • Yellow Jersey
  • *****
  • Posts: 4092
  • Karma: +25/-477
  • Gender: Male
  • team - independent self supported
Re: things to work on before next race part II
« Reply #10 on: September 24, 2007, 05:01:34 PM »
FACTORe, check out the bowflex adjustable dumbells. They are very compact and adjust from 5 to 52.5 pounds. Add a bench, chin bar and crunch ball and your set for your upper body and core routine.

haha - i have a set of those and an excersize ball and a gym at my complex and a heavy weight ab ball thing - pilates ring/dvd and a book on procrastination (which i havent been able to bring myself to start reading yet...the irony eh?)

Offline Homer 2-Niner

  • Hardtail Monkey
  • Ninja Master Cyclist
  • ****
  • Posts: 863
  • Karma: +79/-15
  • Gender: Male
  • ride it rigid..
  • My Bike: ninER one9 rigid singleSPEED
the world should ride a rigid singlespeed!

 

Advertisement: