Road racing - need tips from a woman's perspective

[runnergirl]

I know that the pace should yo-yos some, it would be nuts to hold 27+ for long when the race is over 40 miles. I've only done 5 races, 1 road race and 4 crits, but in all of them the lead women droped the pace under 15, once down to 8, it's actually hard to ride that slow in a pack. There's not a lot of good racing here for women. Most races don't even count toward an upgrade because there are hardly ever 10 women (even when they combine all cats). It's 3-9 hours each direction every weekend come March!

[BikeMomma]

This is a thread from earlier this year. Hope it helps.
http://forums.teamestrogen.com/showthread.php?t=2407

[pkq]

I've seen one all female crit race in Texas and they didn't drop the pace that low. That does seem odd. Maybe it's part of their strategy to see who will lead off. The other RR/crits, the women have been in mass starts with the men. I suppose because there are so few female racers.

[kaian]

I ride by myself more than I ride with groups. A group that I rode with a little last year was not fun. They rode in areas where there were too many cars, too many traffic lights, bad roads (potholes) and some of the people in the group didn't know how to keep a line or pay attention when people stopped suddenly in front of them. Eventually I stopped riding with them because I would be in so much pain from the 35 mile rides due to the jerky, sudden stopping and really bumpy, messed up roads.

So...I think I'm pretty good at riding solo (thus used to pulling my own weight and not drafting off of others), but I think next season I'll ride with another group to get my speed up and learn the ropes. On flat terrain with little wind I think I can maintain about 19-20 MPH by myself consistently. Of course I'll have short bouts of 22 or 23 MPH, but as far as holidng a speed, it's closer to 19 or 20. It's not great, but it's a start. I'm small (5 ft tall. 110 lbs) and sometimes I feel like my short legs limit me. Plus I have 650c wheels. Are any of these things going to put me at a disadvantage riding with taller or bigger riders? Hill climbing seems to be something I am good at because I am pretty light and have somewhat muscular legs. Even when I am tired, it's almost like I have a "booster" switch in my quads that kicks in and allows me to charge up a hill. I'm sure most experienced riders could still pass me with no problem, but at least I have something to work with.

Right now since it's Winter in Michigan, I'm spending my time on the trainer. Does anyone have any favorite trainer drills? I'm using Spinervals here and there.

[BikeMomma]

... but I think next season I'll ride with another group to get my speed up and learn the ropes.

Does anyone have any favorite trainer drills? I'm using Spinervals here and there.

Yes, definitely start riding with groups. Not only do you learn drafting, but you'll feel much more comfortable in them. Remember, racing involves bunch sprints, chases mid-race and much much much drafting. It's also riding at very close quarters, and often you'll touch shoulders, handlebars, etc. You absolutely HAVE to know how to and feel comfortable riding in situations like that, or you'll be a danger to everyone there. After a while of riding with others, you'll develop a "feel" for your space. A quick glance behind with only your peripheral vision will give you a mental "map" of where everyone is. These two things, knowing how much room you need and where everyone is, will help you in swinging out to attack, sprinting against targeted competitors, maneuvering within the peloton, etc. It's an absolute essential to have that "pack" sense.

As for the trainer, I found, oddly enough, that riding at the start of the news hour or my favorite show and riding to the very end of it makes time fly by. Hammer during the commercials, cruise during the show. Easy as eating Thanksgiving pie! I've even prolonged a trainer session by saying "ok, just one more American Idol singer"....then another, and another.

[runnergirl]

Great post on why group riding is important bikemomma!

I was just refelcting on that during the team ride this morning, there was a new guy who had very little clue, and it was amazing how different the "group feel" was as everyone adjusted to give him berth. I aspire to be like the really smooth riders on the team, I'm not sure really how to describe it, other than that they are so at one with the bike that nothing fazes them. They are easy to ride behind because they are so predictable. While I'm no longer a danger to others, I'm no where near as predicatble or rock steady as they are yet.

Kaian, if you haven't rode with groups much I would try riding with a touring/recreational club first. As much as it pains me to say, racers can be very territorial (though they're usually kinder to women), it would be best to have paceline basics down before looking for a team.

That said, being on a team makes a big difference. Most teams have deals where they reimburse race entry fees and some travel, plus sponsorship deals like a free helmet a year, cheap gel/e-caps, etc. If there are other women on the team you can work together during races--the top women around here are on top because the team has 5 women who work to get 1 a win. Team rides make a huge difference, even when you're tired and it's 30 degrees outside you have to show up and ride hard. Plus it's nice at a race to have people to hang with while your waiting/warming up/cheer you on etc!

Question on the 34mph, I do 200m sprints and can't get over 30 at that distance. Over a slightly longer distance I can get into the mid-thirties. What is the best acceleration distance to work on since it changes from race to race?

[pkq]

Bluerider, BikeMomma had it. That needs to be your top end speed whether solo or pack riding except yours will need to be higher. Don't let that dent your aspirations though. You can do it. It just takes a lot of work. Since you already have the dedication to work at it, you will get there. Back in the day, the guys top end sprint was 38 mph. People only get better.

You'll know you're doing a good effort on sprints when the quad muscle just inside the knee, the Vastus Medialis, begins to get highly defined. You'll feel it burn during repeated all out efforts. Vastus Medialis

Another reason to ride with pacelines is to learn to push big gears at high rpm's. It's the only way I got there and drafting with high speed pacelines is what helps your leg muscles get the "feel" for it. So when you ride solo, your legs have that feel and you can begin to build that base on your solo rides.

BikeMomma is right about the close quarters and getting a feel for your space. In a race about 15 years ago, a young woman made erratic changes to gain an increasingly better position. Everyone, guys and gals, told her to stop it because she was going to cause a wreck. She didn't and was rude in her response. She caused a massive pile up by moving over erratically once again thereby overlapping a rearward rider's front wheel. She single-handedly knocked about 10 people out of the race because she wasn't aware of her space. Talk about some PO'd bikers and justifiably so. She was knocked out of it, too, which was the only saving grace on her part for that day.

I don't have a feel for how much distance I need to hit 34. It doesn't seem like it takes long. I have been told my quickness to gain speed is surprising more than once. If you mean from a dead stop, I am completely clueless.

The next opportunity to ask one of the lead riders about slowing down to 8 mph, ask. I'd like to know why they do it, too.

The ability to suffer for long periods is a good "skill" to have. You get that through childbirth and age.

Thanks BikeMomma. I have learned a lot from reading your posts and the posts of so many others. TE has a great bunch of gals.

[Yasmin]

( I'm small (5 ft tall. 110 lbs) and sometimes I feel like my short legs limit me. Plus I have 650c wheels. Are any of these things going to put me at a disadvantage riding with taller or bigger riders? Hill climbing seems to be something I am good at because I am pretty light and have somewhat muscular legs.[/QUOTE])


I can relate: I'm 5' 2'' & 112lbs. I ride alone most times but have joined a group of 42 men & 2 women. If you had 700c wheels, for each cadence you would travel further for no perceivable extra effort. Riding in a group does teach you skills & the assisted effort is pleasant, as long as you know who to steer clear of. The social (& security) thing is nice too.
Hill work is also where I excel, but the long, flat stretches are where I'm weakest. This is where the big chaps in our group do so well. Nothing much we can do about the way we're engineered. I'm working on increasing my quads in an attempt to improve my weakness. Hope some of this helps. Cheers, Yasmin.

[ladyjai]

How do the training techniques vary when you start dealing with races of 70 miles, 100miles, and 250 miles... ?

In a once day spurt Those are the things I want to do. Completion itself is a huge bonus. But, how does one attempt it competatively? i'm looking at the results from one local 252 mile race, and no one is even accomplishing platinum, and they are spread out far, so pacelining isn't as big a thing (not enough starters?) when you start dealing with over 200 perhaps? Or maybe that race isn't as big a deal. I know that at El Tour, they're still pacelining heavily, and accomplishing some amazing speeds considering the distance.