training question (got long, sorry)

I'm a 40 year old newbie biker. I've been biking through August last summer. In October I did a 52km single track challenge - slowly but hey I made it!

I've signed up to do an adventure race in mid may (15 weeks away). It's 30km biking, 10km run and 9km kayak. There's another race in June where I have 2 x 8km ish runs, a 10km bike, and a 4km kayak.

I need strength. I've always been a OK distance runner. I can do 10km (6mile) just under an hour. I'm not terribly fast, but I have good staying power.

On the bike, I die as soon as I have to push faster. I can get up hills, but no power. Still really working on technique. Bit the same way with running. I'm slow and die if I push it, but can putter away at a moderate speed aaaaalll day.

I do 4 cardios and 2 (pushing for 3) strengths a week. I try to get in a long run/bike (slower but building base - 1 hour) and a short run/bike (intervals, trying to build speed) - 4 cardios, plus somewhere another strength training (2 total). I'm also alpine skiing a couple of hours 2-3 nights a week just for fun.


I am going to the gym with a personal trainer once a week. It's half hour of "guided" cardio and 1/2 hours strength. She gives a great workout in that half hour, most is strength training in motion rather than using static machines. The cardio just feel like a warmup (but hey it's moving, right). She did have me box stepping and sliding (that slider skating thing) last week which was great.

I don't feel like I'm building enough leg strength. I do squats, lunges, but don't have access to something like a leg press.

I have the ability to join a big chain gym for cheap - $30 a month that I thought I might join so I can use their leg press. I talked to a trainer there, just to see what they have to offer. He's a mountain biker. He races during the summer, does quite respectably. He's telling me I should be at the gym 4 times a week, of course at a price for training. But would that not be too much too quickly? Where would I have time to bike/run/kayak. He also offered spin classes.

What do you think. Seems like a lot of strength training and not enough sport. I'd think the spin classes would be better than no bike, but wouldn't bike on the trainer be better than a spin bike? Would not that much strength training starting all at once be lending itself to injury? Is this guy just wanting to make money, or does he really know his stuff.

What would you do in terms of training for this event. Is what I have OK. Could I be training smarter? Should I switch trainers and go to this new guy?

Many thanks for getting this far through this essay. I appreciate your help.

Hi, just my two cents worth. I also struggle with strength on the bike and elsewhere and how it translates to power and speed. I too have great staying power, but I finish later than everyone else. I found this online coaching program this fall and started using it and it is making a difference! Here is the link:
www.cyclo-club.com
You can also listen to the podcasts from the same trainer (Graeme Street) for free at :
everydaycyclistpodcast.com

His ideas are very solid and he really addresses the problem of only doing endurance work vs. doing short, high intensity workouts. He's got on the bike workouts as well as resistance training, yoga and core workouts. I am about 10 weeks into the program and I'm really starting to notice a difference. I go up hills in a higher gear than I used to and I feel stronger on the bike overall. Plus my core has really gotten strong. It's not that much money to join if you compare it to the trainer at the gym. I joined a gym in September and signed up for a personal trainer and was very disappointed. I've made much more progress with the online coaching.
See what you think and good luck:)

Thank you so much.

FWIW - I have been MTB racing for a few years, and have worked my way up to the Expert level. All this has been done without ever setting foot in a gym, or lifting any weights.

You need time on the bike. Find a training partner - someone just a bit faster than you, and train together. Go for longer rides - at least one 2-3 hour ride on the weekend.

I also race 'cross, which has some running, and never train for that part of it. However, for me, the running I have to do is short.

I have just this year started added a weight regimine to my training (this after 15 years of MTB, 4 of those racing, and 4 years of road racing), but it is primarily arms/upper body/core. I do very little in terms of strength training for my legs.

Just my $0.02.

SheFly

That's what I thought. To be a better biker, you need to bike. Gym will help, but if I were at the gym 4 days a week, when do I have time to bike. And run. And kayak.

Mind you, kayaking is a bit tough right now. Water is a little solid.

That's it. I have to quit my job.

What I would give for a trail and some grass right now. Got wicked February cabin fever.

I do wish I could get up hills better. Got no oomph.

Adventure racing sounds soooooo cool. I'm in awe.

I'm going to jump on the bandwagon with the "bike more to bike faster" advice, with special attention to hills. Ride lots of hills. The leg press may build some of the muscles that you use for biking, but the bike will build all of them.

Also, it sounds like you might be segmenting your training a bit for what you are trying to do. Is there a trainer or coach near you who specifically works with adventure racers that you could work with? If not, I wonder if a triathlon coach would be able to help you.

I'm a little skeptical of the big chain gyms for this type of thing. They have their place, but usually aren't helpful for more specialized sports.


edited because...the oomph will come, it will!

you might like the biking programs designed for mountain bike racers here
www.lwcoaching.com

Hey I wanted to update. I ended up with significant thumb tendonitits a month before my race. Did nothing but the odd run. Did the kayak in full splints (no hand grip, just fingers) in tough conditions.

And won my division. Go figure. I was a bit confused. I'm not fast at anything.

I guess what I learned is that consistency will sometimes work too!

Congratulations! That's fantastic!