Creating a training plan that addresses your specific riding and fitness levels helps increase your chances of success.
It might be an idea for you to get a map of the course, this way, you can determine what type of ride you will be doing. You will be able to see what portion of the ride is up/down hill and what the grades are. You should also buy a heart rate monitor so you can match your training to what you expect from the race.
Ride the Course
Riding the course will give you a better idea of what to expect on the day. You will be able to figure out which parts of the course will challenge you most. Take notes of the terrain and lengths so you can incorporate these into your training. If you can’t get to the course, try to create a similar one near home so you can get some practice.
Setting Up Your Bike
Set your bike up how you will be riding it during the race. Adjust your handlebars, seat and pedals to provide you with the maximum benefit for your race.
Build Your Muscles
In order to build up your leg muscles, use leg presses, dead lifts and do your squats. Switch to muscular endurance exercises a few weeks before your race. Use an exercise bike and any other aerobic intensity workouts that you can do for at least 20 minutes or more. Try to avoid running/sprinting as these can tire you out faster and can be done on too higher intensity.
However, if your race includes sprints, then include sprints into your training. Take longer breaks in-between sprinting than you would running.
Training outdoors will get you used to the demands of cycling in different conditions. It’s also a good idea to check what the weather will be like at that time of year. This way, you can start training in these weather conditions so you gain a better understanding of what the race will be like.
It’s important that you are eating the right foods when training. For example, when you’re building your muscles you will need to eat more protein and more carbohydrates during aerobic training. If you plan on eating during your race, take energy bars and sports drinks in place of carbohydrates.
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