Training?

[Aggie_Ama]

So I am moving up a category and need to get better. My teammate recommended some great skills drills to get my turning better and bike handling. Does anyone know some good trainer drills to help the speed? With leaving work after the sunsets I think I am going to have to resort to the trainer to get improved before the season starts February 27.

[limewave]

I'm curious to read suggestions too.

It has been recommended to me to: 1) do muscle tension (very low cadence, hard gear) intervals, and 2) steady state intervals (a more normal cadence and heart rate in threshold zone)

[Irulan]

Lynda Wallenfells has some great training programs, and she'll write you a custom one if the existing ones don't meet you needs.

www.lwcoaching.com

You can send her an email and she'll point you to which plan would be best.

[Aggie_Ama]

Thanks Irulan, I am not quite ready to commit to paying that much. Her prices aren't bad but I am not sure how dedicated I will be since I just started racing. I burnt out training for a half marathon running so I am trying to keep my training simple, maybe just a couple nights a week. I know that isn't "traditional" training but my main thing is I want to get a little faster for moving up to cat 2, I still think this season will be about learning not podium spots. By next year I think I will be wanting to kick everyone's tail, right now I just don't want to get completely embarrassed.

[limewave]

My big plan for getting faster for next season is to lose more weight.

Anyways, have you tried any of the spinervals? I do think they help alot.

[Aggie_Ama]

Yeah, losing weight would definitely help. I am only 5'2" and weigh in the low 160's. Ideally I want to be around 135-140. Damn Lexapro put on a ton of weight and now I am working it off since I am on different meds. I have one Spinervals still in the shrink wrap, maybe I will give it a shot.

[MyRubyE]

Hi Aggie, I don't know if you have ever heard of Selene Yeager, but she's an amazing athlete and I have one of her books. She trains for mountain biking and shares a great deal of information. Here is a link to her blog. She's also the most real, down to earth, athlete I've ever read about.

Enjoy.

http://bicycling.com/blogs/fitchick/2010/12/

[out_spokin']

Not quite as personalized as Lynda Wallenfells probably, but WAY more affordable, and high cred! - http://www.alisondunlapcoaching.com/

I've also used the road bike century training program from this book (http://www.amazon.com/Training-Plans-Cyclists-Gale-Bernhardt/dp/193403018X), which includes "weekend warrior" MTB plans as well as an MTB racing plan. I'm about to start one of her foundation plans...there are a lot of different kinds of intervals and speed/cadence/technique exercises that you could use even without getting totally into the plans.

[Aggie_Ama]

I had my first date with Coach Troy and Spinervals tonight. I jumped right in and did the No Slackers DVD. It is only rated as a 9 out of 10 level. It was hard but not horrible, I think I probably need to go a little harder but I will get there. Plan is to do some sort of trainer intervals Tuesday and Thursday. I need to get some core in during the week and do some handling drills. The weekends I am just going to ride and have fun so I don't get burnt out before the season starts!

[ridebikeme]

I realize that any indoor training isn't as much as fun as riding outside, but Spinervals is a great series to do! I've been riding with Coach Troy since the early 90's. There is a series of competition DVD's that once you have some time under your legs, might be a good place to start. WE hold a trainer class here, and it's always amazing to me to see people in the class leading the outdoor rides once we are able to ride outside. I think it definitely has shocked some of the people that participate in non cycling activities enough that many of them are now riding the trainer a bit more over the winter. as well:rolleyes:

AS for coaching, I'm not sure what the fees are for some of the coaching programs mentioned above, but I know that Allison Dunlap has a program as well... and if I remember correctly it is $60/month.

Definitely keep us posted as to your race results and winter training... I'm considering racing myself this year and find your posts very motivating!

[SheFly]

Keep it fun.

Sounds simple, but training is difficult and can definitely take some of the fun out of riding and racing. I burnt out pretty hard last year because the training wasn't fun.

That said, get outside in the winter, on your MTB, as much as you can. I was out riding in the snow this week. Parts of it were fun, but parts of it were pure torture :D. Try to find a training "partner" - if you have room, invite a friend over to suffer through your trainer nights with you. I do this once a week, and it helps with the boredom, and makes things more social, and fun.

I have followed lots of different training plans - intervals work best for increasing your speed. Endurance is about time on the bike. And climbing? Well, I still haven't completely figured that one out :D.

Remember that we all do this as recreation, and for fun. Not many of us will ever be paid to race or train, so keeping the fun in it is key!

SheFly