![]() ![]() ![]() "I like to have racers do a tune-up race or hard group ride that weekend before, have them race really aggressively for maximum training bene?t," Overton said. It's like that the whole season."Įach of these schedules presumes the rider has done a race or a hard group ride the preceding Sunday. "Tuesday will be easy trying to bring the legs back. "I only have two longs days-Wednesday and Thursday," Dominguez said. Like many domestic pros, Dominguez spends a lot of Mondays and Fridays ?ying to and from races, so his training needs to be crammed into the middle of the week. Then a massage in the afternoon, and you should be punchy and ready to go the next day for your race." Riding at a high cadence simulates the race, but it's also getting rid of lactic acid in your legs that you accumulated the day before, letting you sweat, getting your heart rate up without using too much energy. "Friday, ride behind the durney to get some speed in your legs. That afternoon, ?ve or six climbs for three minutes each up at your top level, as you'll do in the race when the crunch comes down and you need to be with the leaders. Thursday, an endurance ride at the pace you'll do in the ?rst two hours of the race. Tuesday, a long ride so you're getting base miles in and you're doing the distance of the race," he said. ![]() The same formula, with reduced time in the saddle, can be successfully employed by an amateur. Peiper said training must be individualized based on how a rider is feeling, but the following template works well for top-level pros. "Presuming you've trained hard up until the week before the race, rest will help you perform better and some mid-week intensity will keep your legs revved up and ready to throw down on race day," Overton said. We asked Fuji-Servetto's sprinter Ivan Dominguez what he does the week before a race, Columbia-Highroad team director Allan Peiper what he has his ProTour athletes do, and coach Frank Overton what he recommends for amateur racers. ![]()
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