Is This a Warm-Up Issue?

[yogabear]

It's only my second road race season, so I know I have tons to learn. This year, I've been training correctly finally under advisement of a coach, making big gains in my strength, fitness, and skill levels.

You see, I'm in my early 30's and have a history of Epstein-Barr Virus and Chronic Fatigue syndrome (I'm lucky I recovered)...so, have to have smart recovery with my training, as well as other factors.

I notice I tend to get dropped really early on in races sometimes. The gals in my class (Cat 4 women) go off really quickly and then, taper their speed down. I get on a wheel and work my tail off, etc. But, I am still not strong enough to hang on until the speed goes down...but, I am a lot stronger now than I ever have been...So, I am totally confused.

So...I'm thinking it may be my warm up. I think I need more intensity. I usually do a few 'jumps' in my warm up before a race, but I think I need longer effort(s)...My bike racer hubby says I settle in after 5-10 min. in the race and look better.

Hmmm...how freakin' frustrating!! LOL

I always finish my races though, pushing myself during to try to get back on the pack, etc. I tolerate the 'public humiliation' factor of riding in front of crowds even though I've been dropped (my ego is not that big LOL). I never give up, so I have amazing mental strength...

Fellow racers are nice and try to coach me during the races, but I do stay on a wheel, etc. I think sometimes too, people think I give up and quit when I've been dropped...Don't they realize that our sport is hard? Not everyone can be gifted and do well right away.

I keep hoping I'll have at least one race this season when I'll be able to keep on the pack the entire race :(

Thanks in advance for any insights...

Bear hugs too!

[velogirl]

Most importantly, have you talked to your coach about this? If you've invested in a coach, it's extremely important you utilize her, especially for questions like this. Has your coach been able to watch you race? She might have some insights for you.

Were these races crits? You don't mention what type of race, but you do mention spectators, so I'll assume they're crits.

A good rule of thumb is the shorter the race, the longer the warm-up. For a crit, I typically recommend 45-50 minutes including 5 short hard efforts (ranging from 15 - 60 seconds). During the warm-up you'd ramp up your intensity gradually so there would be longer, sustained, higher HR work near the end of the warm-up.

You also need to time your warm-up so you don't finish too soon -- you don't want to stand around waiting for your race for more than about 15 minutes. Another technique some racers use is to do a sprint effort as you move to the line.

Crits are tough. They typically start very fast but then mellow out a bit after the first few laps. If you can hang for the first 10 minutes, you should be able to survive until the end of the race.

Positioning is crucial. Depending on field size, you really need to position yourself as close to the front of the pack as possible (without being ON the front). The further back in the pack you are the harder the race will be (physically and mentally) because of the constant surging (slowing down & accelerating @ the corners).

Don't be too tough on yourself. You've done two races. That's really nothing. I know some great racers (CAT1 & CAT2 women) who couldn't hang in the first few crits they did. Try to learn something every race you do, race frequently, and keep an open mind.

And talk to your coach, okay?

[yogabear]

Thanks :)

I will talk to my coach soon...He's seen me race, but we need to discuss this issue.

I do a warm-up similar to what you described.

I've raced way more than 2 races...It's my second full season :)

I've had this problem in crits and longer road races (I stay on longer in longer road races)...

I try to ride closer to the front, but with such a small pack, everyone is trying to do that, so it's really hard everywhere ya ride LOL.

[velogirl]

Whoops....2nd race, 2nd season -- sorry about mis-reading that. Either way, much of my advice still applies.

Do you start at the front of the pack? Do you have teammates (or other women you know who you can work with)? It's not uncommon for CAT4 women to go like crazy from the gun. More experienced racers are smarter and start at more of a warm-up pace for the beginning of the race, but new racers don't typically do that. If you have folks you can work with, control the pace at the beginning. Keep it civil. We always try to do this and I'll even tell the other women in the race what we're doing.

How small are the fields? Yes, it's harder to hide in a small field.

Try to be patient with yourself. For some women, the intensity of racing comes very natural to them. For others, it can take a few seasons to get the hang of it and be competitive. Try not to compare yourself with other racers (even though that's what racing is all about). Instead, try to see the positive in your races -- small improvements in tactics, fitness, etc.

Sorry I don't have anymore sage advice. Without knowing your specific training and background, I could throw out lots of suggestions, but my best advice is to chat with your coach.

[yogabear]

Velogirl,

You did give sage advice :) Thank you :) I really appreciate the help...You're so right :)

I don't have any teammates, but maybe that'll be different next year :)

Hugs to you!