Road racing - need tips from a woman's perspective

[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]

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

Fantastic site, pkq. You girls & your knowledge never cease to amaze me!!!

[BikeMomma]

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

Oh, goodie! Two plusses in my favor!

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.

...and you're one of them! Glad I can help someone out there, and I learn from yours, too. Keep posting!

[bluerider]

Thanks BikeMomma and pkg !!! It just blows my mind that you can hit those kind of speeds!!! I plan on joining a club next year to get pack riding experience and so far am riding solo so reaching those speeds by my own seems impossible in my mind. But I have a goal! I won't lose hope but know I have a lot of work cut out for me before I think I'm ready to race. I will take notice of the Vastus Medialis you mentioned.

The top women in my area hit high 40km/hr on rolling terrain with some climbs. I don't have aspirations to take a podium finish (yet ) but want to maintain a speed fast enough so that I don't get lapped and pulled out of race. The problem with racing here is that pro women and beginner women get lumped into one cat and forced to race together.

[RoadRaven]

Hey there Blue (been meaning to say, excellent avatar!)

36/38km/hour is what the top women in my age cat average (39-45yrs) in a Time Trial

In a road race, of course, you might get a higher average because of the benefits of the pelaton.

Rolling terrain, specifically downhills can increase your speed of course... my fave downhill for speed is steep and straight - only about 200 metres but with some 500 metres stretching in front so you can slow down before the next corner... I have got over 60km/hour going down there... but mostly my downhills are windy and I keep myself to 35/40...

I can ride on the flat at about 40km, but not for very long. I have excellent power output but not much endurance... endurance is what I am working on.

Like you, Blue, I don't want to embarrass myself... or more importantly, don't want to embarrass my partner and our boys at the club... so have yet to do my my first club race... I think I'm almost ready... this summer I hope...

[bluerider]

Hey there Blue (been meaning to say, excellent avatar!)

36/38km/hour is what the top women in my age cat average (39-45yrs) in a Time Trial

In a road race, of course, you might get a higher average because of the benefits of the pelaton.

Rolling terrain, specifically downhills can increase your speed of course... my fave downhill for speed is steep and straight - only about 200 metres but with some 500 metres stretching in front so you can slow down before the next corner... I have got over 60km/hour going down there... but mostly my downhills are windy and I keep myself to 35/40...

I can ride on the flat at about 40km, but not for very long. I have excellent power output but not much endurance... endurance is what I am working on.

Like you, Blue, I don't want to embarrass myself... or more importantly, don't want to embarrass my partner and our boys at the club... so have yet to do my my first club race... I think I'm almost ready... this summer I hope...

Thanks RoadRaven. The avatar was borrowed from a design from the Project One site at Trek. It's a design you can pick to customize your bike's paint job. If only I had the dinero for such finery...*sigh*

The times you post for flats is amazing. I can do that if I have a nice tailwind on my back...and it's downhill...LOL!

With your times, why don't you give it a go? I will if you will! My goal is to do one race this coming summer.

I agree, I think shame has deterred me from entering into races so far as well. The ladies who race locally here are amazing and to be in the same field as them would be a seriously humbling experience. But the thing is, I know that I'll probably finish last but just want the opportunity to finish!