Training for a Bike Race
As I mentioned in my last post, my husband and I registered for several spring, summer, and fall bike races and events. I’ve never raced on a bike, but it’s been a goal since I got back into cycling with more consistency in the summer of 2020. Don’t be impressed, I’ll still be at the back of the pack; the only real difference is that I plan to train harder, and not spend as long at the aid stations socializing with friends during the race.
Our first race, a 100-mile gravel grinder, is in ten weeks. I’m a running coach, not a cycling coach, but I’m learning quickly how to set up a training plan for a bike ride/race of this nature. Boy, oh boy, am I glad my goal was to ride outside through the winter so I have a little bit of a base going into my training cycle.
The highlights of our training cycle will be to start training immediately, ride three to four days a week with shorter, harder weekday rides and longer, easier weekend rides. I haven’t gotten too deep into the weeds of suggested training plans, but I plan to have every other weekend be a cutback week like during marathon training. I suspect my plan won’t look that different than a training schedule for marathons.
Overview of the Week
Before getting into each day’s workouts, here’s an overview of my workouts from this past week. Scroll beyond the infographic for daily details…
Sunday
Drive home from farm
Physical therapy stretches: every 3-8 hours
While I was making a huge southern breakfast that would make my grandmother proud, my husband took Pablo for a nice long walk on the farm. Pablo’s excitement for being at the farm was only eclipsed by seeing his humans who met us there for the exchange after their return home from their trip to Japan.
Between doing a bunch of things around the house at the farm, spending six hours in our car, and not getting home until very late, there was no time for me to work out.
Monday
Strength training: 1 hour of total body
Walking: 5K
• Average pace: 14:47 minute/mile
• Elevation gain: 173 feet
• Start time: 7:57 AM
• Location: neighborhood circle
• Weather: 38° and sunny, climbing to 45°
• What I wore: capris, l/s shirt, down jacket, ear warm headband, gloves, and mittens (took jacket and mittens off after 1 mile)
Physical therapy stretches: every 3 hours
I had a client cancelation and took advantage of my newfound time to go for a walk. While out I noticed even more styrofoam peanuts than I found last week spread all over the street again (the garbage truck had just picked up the trash and I guess they’d blown out). On the next loop I went into our house and grabbed a plastic bag to clean up the peanut litter and save for my gardening projects.
Tuesday
Cycling: 32 miles
• Average speed: 13 MPH
• Bike: Salsa Warbird
• Surface: paved and gravel
• Elevation gain: 1,476 feet
• Start time: 10:08 AM
• Location: W&OD Trail to Thomas Mill/Canby/Diggs Valley loop
• Weather: 56° and partly cloudy, climbing to 58°, windy, and overcast with drizzle the last quarter mile
• What I wore: bike pants, s/s jersey, arm warmers, jacket, and fingered gloves
Physical therapy stretches: every 3 hour
Spring training officially started with my first ride up Thomas Mill Road and down the gravel roads on the other side. We’ve got plenty of gravel rides with lots of climbing on our spring/summer schedule so there was no time like the present to start training.
Wednesday
Strength training: 1 hour of total body
Physical therapy stretches: every 3-4 hours
Thursday
Walking: 4 miles
• Average pace: 15:01 minute/mile
• Elevation gain: 254 feet
• Start time: 6:07 AM
• Location: neighborhood circle
• Weather: 30° (feels like 25°) and clear
• What I wore: tights, l/s shirt, down coat, knit hat, and heated gloves
Physical therapy stretches: every 3-6 hours, plus 1-hour of physical therapy
I’m still not comfortable running so I walked during my virtual workout with Kim. Because of my age and the importance of weight-bearing exercises I try to fit in walks whenever I can, especially while I’m not running.
Friday
Strength training: 1 hour of total body
Balance and stretching: 45 minutes
Cycling: 14 miles
• Average speed: 16.2 MPH
• Bike: Life Fitness Lifecycle GX Spin
• Surface: N/A
• Elevation gain: N/A
• Start time: 8:29 AM
• Location: basement
• Weather: 65°
• What I wore: bike shorts and jog bra
Physical therapy stretches: every 3 hours
I had some spare time so I hopped on my spin bike for a few miles before heading to the gym to teach my balance and stretching class.
Saturday
Walking: 2 miles
• Average pace: 14:42 minute/mile
• Elevation gain: N/A
• Start time: 9:01 AM
• Location: basement
• Weather: 65°
• What I wore: bike shorts and jog bra
Cycling: 5 miles
• Average speed: 16.1 MPH
• Bike: Life Fitness Lifecycle GX Spin
• Surface: N/A
• Elevation gain: N/A
• Start time: 9:39 AM
• Location: basement
• Weather: 65°
• What I wore: bike shorts and jog bra
Elliptical’ing: 1 mile
• Average speed: 15.51 MPH
• Bike: Life Fitness x5
• Surface: N/A
• Elevation gain: N/A
• Start time: 10:11 AM
• Location: basement
• Weather: 65°
• What I wore: bike shorts and jog bra
Physical therapy stretches: every 3-6 hours
Cold and rainy outside, we skipped the opening ride of the season with the VeloPigs. It would have been tough to join them anyway because I needed to be at the gym by 12:45 to teach a fitness orientation class and the ride didn’t start until 10 AM. Instead, I did a cardio medley in our basement on the treadmill, spin bike, and elliptical while watching Stanley Tucci: Searching for Italy.
Last Week’s Blog Posts
In case you skipped checking in on my blog this past week, here’s what you missed…
- • Sunday – Weekly RunDown: February 18 – 24 / Plogging for Selfish Reasons
- • Friday – Catching Up Over Coffee: Registering for Races, Books for Planning, and Pablo’s Big Promotion
Questions:
- • Runners/cyclists, do you plan your own running and training schedules or do you work with a coach? ~ For years I used the NYC RRCA intermediate marathon training plan (it had me running 50 miles per week), but I eventually switched to using plans from Run Less Run Faster.
- • Have you watched Stanley Tucci: Searching for Italy? ~ I just discovered it and loved it. I mean, who doesn’t love learning about Italian food?
- • Did you run in race this weekend? ~ no
And that’s my rundown… Have a great week!
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I’m linking up with Deborah at Confessions of a Mother Runner and Kim from Running on the Fly for their Weekly Run Down. Be sure to check out not only the hosts’ posts, but those of the other great bloggers joining in on the fun!
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Definitely to watch Stanley Tucci’s show.
I agree. Walking is important when you can’t run and even on rest days.
Good luck with your training. No advice here. But I bet you do better than you think and move up quickly from back of the pack.
No race yet… 2 weeks to go.
I could be wrong, but I don’t think bike racing is like running races. I think the bike events/tours are more like races for runners where even walkers participate, but much more serious cyclist do the races. I have a feeling there’ll be far fewer older women than at running races. No matter, I’m still looking forward to it!
YOU know I love walking, andn you also know I raced (sort of, LOL) a 10K yesterday 😉 I didn’t know you had an elliptical! We should have an elliptical session some Thursday morning (weather permitting…bad weather, that is).
I don’t think I had used my elliptical in five or more years – I prefer my bike or treadmill over it. My clients use it a lot, though! LOL
I’m sure you will do a good job as your own cycling coach! It probably isn’t that much different from running.
That’s very smart that you do so much walking as a weight-bearing exercise.
I’m using a running coach at the moment, but I see that Garmin’s training plans have become very sophisticated, so next time I’ll be using that instead.
It will be interesting to hear what you think of Garmin’s training plans. I bet they’re great!
Excited about your 100 mile race! I get so nervous going down gravel hills… I am sure if I did it more often it wouldn’t be so scary. I always plan my own training schedule for running. I need to check out the Run Less Run Faster book you shared.
Yes, experience will change how you approach descents on gravel. I sometimes have to remind myself not to be too aggressive because it’s so fun!
Well, I’m impressed anyway- i don’t care if you’re back of the pack. It’s still a new thing that’s probably taking you out of your comfort zone a little. And I agree with Darlene- I’ll bet you’ll move up quickly from the back.
How did I miss your Florida bike recap??? I’m heading over there to read it.
As I mentioned to Darlene, I suspect there are fewer older people (women in particular) who participate in bike races so that doesn’t leave too many people to be behind me. LOL
I am terrified of cycling in groups, so yes. I’m impressed. Racing on a bike is bada$$.
Pablo is so cute. I’m sure he had a blast with you.
Sorry you had to miss that first ride, but sounds like the weather and timing were both against you. There will be better rides for sure!
Yes, I raced this weekend , and it was glorious. I also do my own training and all that. I have had coaches, but it just hasn’t clicked for me.
Jenn recently posted…On The March Towards Spring Break
I’ve done a lot of large group riding so that part doesn’t scare me unless I happen to get caught up in the group at the front moving really fast. I plant to start at the back so that should be an issue. 😉
Nice job with the cycling! I don’t know how to ride a bike so I have to stick to spinning classes and an indoor bike for me. I did not race recently, but I’m getting back into running after an injjury so hopefully soon!
Spinning is a great option for those who don’t bike outside. Hope the recovery continues to go well and you’re back to racing in no time.
I haven’t done any formal training plan for our century rides. Just ride a bit longer each week! It will be interesting to see your plan. I am just getting used to my new bike. Spoiler alert… sore sit bones and I’ll be putting the gel seat cover on it to fix that situation!
Lisa @ TechChick Adventures recently posted…Weekly workouts – 8 weeks to go
That’s what we’ve always done for our road centuries, too. I just feel like I need a more organized training plan for this one since it’s going to be early in the season and on gravel.
Yay for a new seat cover. We got Brooks saddles for our gravel bikes a couple of years ago and love them.