HELP!!

[stu23]

I have 4 weeks until BUSA (uni champs) to get some miles in my legs. I don't have the aid of a road bike to train on, but the opportunity to nab some slicks for my mtb for a couple of hours.

Therefore, what should I be looking to do for training? Hours of road work? Go and knock back a 40k mtb loop non stop around Nant yr Arian? Mtb hillclimbs? Any other useful suggestions?

Ta, Stu

[Sylv]

Assuming your Busa thing is mountain biking, if you don't have that much time to hand I would probably train off-road on the mountain bike.

You will familiarize your body with the typical start/stop pace, and get used to how your bike handles in technical stuff.

A 40km lap without stopping is a good idea, I've done the Wall of Death loop a few times this way.

To make it really useful do a good warm-up beforehand and simulate a typical race sprint-start, with the first 5 minutes at full blast, then see if you are able to keep going at a lower but sustained pace. It's always the start that's the hardest in those races.

I would find out if the race course includes climbs, and if so try practising somewhere with some climbing. If it's real hilly I guess 20km will do.

Good luck!

[stu23]

Cheers Sylv, yeah tis mountain biking.

I wouldn't call myself a total beginner to mountain biking as I've spent the last 2 years riding techy natural stuff in Wales...woooooo

The champs are at Cwmcarn, but they're using the Welsh XC course apparently and descending what is normally the first climb at the end of the lap.

Cheers for the advice!

[Sylv]

[quote="marco"]remember you want to be at the level where you feel like you are gonna start puking and hold it there - thats where the real speed improvements come.

[stu23]

I've been trying to get into the habit of utterly raping myself on climbs, ie the Legburner at Nant y arian bout 4 k long suits shouldn't it?? Pushing a middle and 4/5/6th sproket up there normally.

Anyway will carry on with this and get back to you's for sprint training advice as I feel im lack a lot in this department.

As for the raw eggs.....think il give thata miss ta

[Sylv]

[quote="marco"]edit: go hard over the top of hills as well - a lot of people slack off when they get to the top on the flat - JB Smith used to remind us that the top flat section was just as important -

[stu23]

[quote="marco"]the only place to back off is when the downhill has well and truly started.

[Sylv]

[quote="stu23"]

as for the riding over the top of the hill hard, is this to do with recovery and cardio? ..

[stu23]

yeah i did find this out last year, take it easy at bottom of the hill, still push a fairly decent pace, but then just before halfway my legs just seem to go and i have a huuuuge amount of energy to burn up the rest of the hill.

also yes i found that your comment on spinnign is true sylv, as iv destroyed a lot of my mates climbing because they'v gone for a big gear to early and iv sped off spinning.

iv heard cwmcarn is quite techy, much more so than nant and brechfa and Coedy where all the climbs there seem to be fireroad, is this true??