Final week before a big event.

When drugs don't work: training and health tips!
littledove44
Posts: 773
Joined: Thu Jul 11, 2013 13:30 pm

Final week before a big event.

Postby littledove44 » Sat Feb 01, 2014 16:48 pm

So, you have done all the training and are not going to get any fitter or stronger.

You have a big six hour bike ride event coming up.

How many days off before?
What would you do during the preceding week in terms of exercise?
How many days before the event would you put a hold on your daily dose of fine red wine?
Specialized Roubaix Compact Sport Ultegra
Moozes Boreas Ultegra
Time Fluidity S VIP Ultegra
Marin MTB
Watch this space...... I have an incurable disease.

User avatar
dilatory
Posts: 518
Joined: Mon Sep 30, 2013 15:22 pm

Re: Final week before a big event.

Postby dilatory » Sat Feb 01, 2014 16:52 pm

littledove44 wrote:put a hold on your daily dose of fine red wine?


Nonsense. One of your cages should hold a bottle of fine wine on race day.

User avatar
Grill
Posts: 5377
Joined: Wed May 23, 2012 08:27 am

Re: Final week before a big event.

Postby Grill » Sat Feb 01, 2014 17:29 pm

- 0 Days
- Same as always
- Don't get pissed but have a glass or two

It's only 6 hours and it's clearly not a race so I see no reason to treat it any differently than any other ride.
English Cycles V3 | Scott Plasma 3 TT | BMC TrackMachine TM01 | Ritchey Road Logic | Scott CX Team

taon24
Posts: 139
Joined: Sat Jul 06, 2013 07:15 am

Re: Final week before a big event.

Postby taon24 » Sat Feb 01, 2014 17:49 pm

Difficult to comment without knowing length of big ride and distances and frequencies you normally ride.

I would ride light for at least 2-3 days beforehand. If you get out great, if you don't I wouldn't worry.
I would cut back the long rides in the week beforehand. You don't want to turn up with ridiculous number of miles in your legs in the week before, however I wouldn't reduce to less than 50% of normal training.
I would also plan to work mostly at a lower intensity during the loosener rides for the week beforehand. I wouldn't go out and hammer it until tired 72hours before the big ride. I might do some bursts to intensity, but briefly.

SloppySchleckonds
Posts: 5615
Joined: Sun Jul 17, 2011 16:25 pm

Re: Final week before a big event.

Postby SloppySchleckonds » Sat Feb 01, 2014 18:13 pm

Grill wrote:- 0 Days
- Same as always
- Don't get pissed but have a glass or two

It's only 6 hours and it's clearly not a race so I see no reason to treat it any differently than any other ride.


This
Its only riding a bike.
I'm sorry you don't believe in miracles

User avatar
Charlie Potatoes
Posts: 1692
Joined: Sun Jun 17, 2012 18:21 pm

Re: Final week before a big event.

Postby Charlie Potatoes » Sat Feb 01, 2014 18:21 pm

SloppySchleckonds wrote:
Grill wrote:- 0 Days
- Same as always
- Don't get pissed but have a glass or two

It's only 6 hours and it's clearly not a race so I see no reason to treat it any differently than any other ride.


This
Its only riding a bike.


:roll:

taon24 wrote:Difficult to comment without knowing length of big ride and distances and frequencies you normally ride.

I would ride light for at least 2-3 days beforehand. If you get out great, if you don't I wouldn't worry.
I would cut back the long rides in the week beforehand. You don't want to turn up with ridiculous number of miles in your legs in the week before, however I wouldn't reduce to less than 50% of normal training.
I would also plan to work mostly at a lower intensity during the loosener rides for the week beforehand. I wouldn't go out and hammer it until tired 72hours before the big ride. I might do some bursts to intensity, but briefly.


This makes a lot more sense :D
"You really think you can burn off sugar with exercise?" downhill paul

User avatar
marcusjb
Posts: 2288
Joined: Wed Apr 09, 2008 19:59 pm
Contact:

Re: Final week before a big event.

Postby marcusjb » Sat Feb 01, 2014 18:23 pm

SloppySchleckonds wrote:
Grill wrote:- 0 Days
- Same as always
- Don't get pissed but have a glass or two

It's only 6 hours and it's clearly not a race so I see no reason to treat it any differently than any other ride.


This
Its only riding a bike.


Pretty much agree with that. Maybe no hard intervals in the week before - but certainly carry on riding just per normal.

I don't drink, so can't comment on what best to do on that front - but having seen friends drag themselves around rides with stonking hangovers, I would guess don't get pissed is a good plan!

User avatar
ALIHISGREAT
Posts: 3918
Joined: Tue Aug 02, 2011 15:43 pm

Re: Final week before a big event.

Postby ALIHISGREAT » Sat Feb 01, 2014 18:36 pm

Only you know your body (unless you're recording your power output and sending it off to your coach?!), so only you can decide what to do in the run up to an 'event'

In my case an 'event' might be a race and I'd avoid really tough intervals, but still do some high intensity riding to keep my legs awake:

Monday - easy ride (after long sunday club run)
Tuesday - chaingang/intervals
Wednesday - easy ride
Thursday - longer ride
Friday - easy ride
Saturday - Race

User avatar
secretsqizz
Posts: 363
Joined: Tue Apr 20, 2010 18:10 pm

Re: Final week before a big event.

Postby secretsqizz » Sat Feb 01, 2014 18:57 pm

Just love the 'pros' on here frettin' about their big rides reckon it must Andy Schlecky shittin himself before Tour of Oman...
My pen won't write on the screen

Slowbike
Posts: 5049
Joined: Wed May 02, 2012 09:26 am

Re: Final week before a big event.

Postby Slowbike » Sat Feb 01, 2014 22:33 pm

To some, 6 hours on te bike is nothing - to others it's a big day.
For the op - assuming you're asking about an event you're going to do .. Prob a century ride? It seems its a bi ride. Therefore as others have said - you don't want to turn up Knackered.

Advise I was given and followed for my first big ride was to do some light spinning on the turbo during the week before - high ish cadence, but low resistance... As you said, you're not going to get any fitter, but you need to keep the legs going whilst not wearing them out too much.

As for the wine - a little less than you usually would probably, but you don't need to completely abstain, just don't end up pissed as you will dehydrate.

To those who would ride "normally" before a 6 hour ride. How would that change if it was a ride 50-60% longer in time than your normal long rides? Eg if you would normally ride 6 hours in a day then this one would be 9hours plus. Don't forget you'd like to complete it at a reasonable pace - it's not a race, but it's not a cake shop run either.

bahzob
Posts: 2042
Joined: Fri Jul 14, 2006 13:41 pm

Re: Final week before a big event.

Postby bahzob » Sun Feb 02, 2014 10:01 am

You want to cut duration but keep up intensity.

You cut duration to build freshness but keep up intensity to stop your body losing the training benefits you have built up.

Useful rule of thumb is do 50% or so of preceding weeks duration but include workouts with 100% of expected event intensity.

Of the two days before an event
Event - 2 days: full day rest
Event - 1 day: short ride but with section at 100% event effort.

Chill out on the red wine front. If you have been having a glass throughout training there is no reason to stop now, indeed doing so may be counter productive.

BTW ignore the trolls. Tackling a 6 hour event as a newcomer is a much bigger deal in relative terms than some old pro doing a pre-season race. Especially a joke that a noted underachieving failure like Andy Schleck is mentioned. He's not really an example that I would suggest anyone follows for anything.

littledove44
Posts: 773
Joined: Thu Jul 11, 2013 13:30 pm

Re: Final week before a big event.

Postby littledove44 » Sun Feb 02, 2014 12:05 pm

Thanks for all the advice.

My normal rides from home are two to three hours, but I am happy doing that twice in one day with a shortish break of say 30 minutes.

Next week I am off do do some training which will have several days of six to seven hours riding, and a few with less hours but more climbing.

So, the six hour ride in the event, which isn't a race but some people treat it as one, will be nothing new to me from a distance standpoint, but I want to really enjoy it and not slog my way round.

My plan is to stop for a few minutes every hour or to. That ties in well with the feed stations and some planned photography.

I think I will go with normal training the week before, nothing too intense though and quiet days with water instead of wine before the big off.
Specialized Roubaix Compact Sport Ultegra
Moozes Boreas Ultegra
Time Fluidity S VIP Ultegra
Marin MTB
Watch this space...... I have an incurable disease.

rayjay
Posts: 1372
Joined: Thu Sep 22, 2005 17:15 pm

Re: Final week before a big event.

Postby rayjay » Sun Feb 02, 2014 16:12 pm

Definitely don't spend the day before the race in crack den drinking pure opium .

Hope that helps.

diamonddog
Posts: 2238
Joined: Tue Jun 18, 2013 10:48 am

Re: Final week before a big event.

Postby diamonddog » Sun Feb 02, 2014 16:19 pm

rayjay wrote:Definitely don't spend the day before the race in crack den drinking pure opium .

Hope that helps.

:lol: :lol:

User avatar
Charlie Potatoes
Posts: 1692
Joined: Sun Jun 17, 2012 18:21 pm

Re: Final week before a big event.

Postby Charlie Potatoes » Sun Feb 02, 2014 16:19 pm

rayjay wrote: in crack den drinking pure opium .


As a cyclist you have a very limited understanding of hard drugs :D
"You really think you can burn off sugar with exercise?" downhill paul

antsmithmk
Posts: 636
Joined: Fri May 31, 2013 18:21 pm

Re: Final week before a big event.

Postby antsmithmk » Sun Feb 02, 2014 18:08 pm

ALIHISGREAT wrote:Only you know your body (unless you're recording your power output and sending it off to your coach?!), so only you can decide what to do in the run up to an 'event'

In my case an 'event' might be a race and I'd avoid really tough intervals, but still do some high intensity riding to keep my legs awake:

Monday - easy ride (after long sunday club run)
Tuesday - chaingang/intervals
Wednesday - easy ride
Thursday - longer ride
Friday - easy ride
Saturday - Race


What about going to work, family and all the other things called life?

littledove44
Posts: 773
Joined: Thu Jul 11, 2013 13:30 pm

Re: Final week before a big event.

Postby littledove44 » Sun Feb 02, 2014 20:07 pm

antsmithmk wrote:
ALIHISGREAT wrote:Only you know your body (unless you're recording your power output and sending it off to your coach?!), so only you can decide what to do in the run up to an 'event'

In my case an 'event' might be a race and I'd avoid really tough intervals, but still do some high intensity riding to keep my legs awake:

Monday - easy ride (after long sunday club run)
Tuesday - chaingang/intervals
Wednesday - easy ride
Thursday - longer ride
Friday - easy ride
Saturday - Race


What about going to work, family and all the other things called life?


Work. I don't do that any more.
Family. Seem quite happy for me to ride every day.
Other things. Plenty of time for those. Fit them in inbetween bike rides.
Specialized Roubaix Compact Sport Ultegra
Moozes Boreas Ultegra
Time Fluidity S VIP Ultegra
Marin MTB
Watch this space...... I have an incurable disease.

User avatar
ALIHISGREAT
Posts: 3918
Joined: Tue Aug 02, 2011 15:43 pm

Re: Final week before a big event.

Postby ALIHISGREAT » Sun Feb 02, 2014 20:22 pm

antsmithmk wrote:
ALIHISGREAT wrote:Only you know your body (unless you're recording your power output and sending it off to your coach?!), so only you can decide what to do in the run up to an 'event'

In my case an 'event' might be a race and I'd avoid really tough intervals, but still do some high intensity riding to keep my legs awake:

Monday - easy ride (after long sunday club run)
Tuesday - chaingang/intervals
Wednesday - easy ride
Thursday - longer ride
Friday - easy ride
Saturday - Race


What about going to work, family and all the other things called life?


I'm a student..

taon24
Posts: 139
Joined: Sat Jul 06, 2013 07:15 am

Re: Final week before a big event.

Postby taon24 » Mon Feb 03, 2014 22:04 pm

ALIHISGREAT wrote:
I'm a student..


Which means that spending daylight hours cycling, and night time hours carrying out the rest of life.

User avatar
Term1te
Posts: 1458
Joined: Thu Mar 13, 2003 16:22 pm

Re: Final week before a big event.

Postby Term1te » Tue Feb 04, 2014 19:36 pm

If the ride is on a Sunday, I'd take it easy on the Friday and Saturday. Eat a shed load on Saturday and lay off the alcohol on Saturday evening. I'd also not touch anything with caffeine in it during the week before, then drink a couple of double espressos an hour before the ride with a big bowl of porridge. That should get you ready.


Return to “Training, Fitness and Health”

Who is online

Users browsing this forum: CookeeeMonster and 2 guests