Hey guys I have a question. This summer I did an xc race in Italy that required lot  of constant long climbing. I have asked in the past and some members told me to train for distance on the road. I did it mainly in Italy mixing distance and climbing. Now let's say I could have done better but frankly I was missing good training and preparation, so I want to get ready for next year. Now I saw that there is Dupont park that has  trails that might be perfect for training,  but unfortunately it is not around the corner. What would you suggest me? Where could I train in the Charlotte region or immediately nearby? I am not keen to use the mountain bike on roads since cars are already pissy with father road bikes and I cannot imagine how they would behave with a MTB on the road.

Enoch wrote on 08/04/18 at 5:12pm:


Just checked, 1000 ft elevation per lap is a great training. Thanks will go for sure maybe already tomorrow morning if there is no rain.

pearl wrote on 08/04/18 at 5:38pm:


Longest climb of thata race was from 2047 mt till 2446 mt with an average grade of 8.5%, it a 5km climb. And this was the easy of the three competitions.

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So you too you are telling me to do a lot of roads (even with a mtb) to create stamina.

If you do Uwharrie, don't do the whole loop (aka, finish Keyauwee the cross the over the fire road to super tree and back to the parking lot). I find it much more fun (and more training) to do Keyauwee to the second peak (just before the fire road) then turn around and go back down what you just climbed up. Total is about 11-12 miles and 1300ft. 

For a kicker, you can then do Super Tree from the parking lot if you still have energy/time.

Quote:


I always do Keyauwee as an out and back as the poster above suggested.  It's a ton of fun, highly recommended.

Road
Intervals
Zwift/Smart Trainer

Looks like my next ride at URE is an out and back!  Thanks and I'll keep my eyes peeled for other riders.   

But to not hijack the thread my opinion along with road riding is to also plan some other races leading up to the one in Italy.  You probably do have some planned I would guess.  For me with racing back in the day and even some half marathons it was critical to do other smaller races as part of my prep for the big events. 

I don't really enjoy road biking but I had one when I was racing.  I would go to a local business park that had a closed loop and do interval training there.  It was a huge help.   

Thanks guys for the super info. I had one month training in Italy but was not enough to be seriously ready for the race (which anyway I have finished in a respectful third to last place) my Italian friends were much better prepared and one waited for me to cheer me up and ride with me. But my plan for next year is to be more prepared and maybe climb up few positions in the overall standings  . I will use strava to create some road training trying to stay away from main traffic. 
Also any of you partecipate in any race?

DG wrote on 08/06/18 at 5:41pm:


Yep. I've participated in plenty of races..

A few thoughts..

Unless you're a world class rider and they are not, locals will always have an advantage over you. The course is in their back yard, not yours.

It's not easy going from being a recreational rider with self-preservation on ones mind, to a competitive rider with paramedics on standby.

Some riders will bring better equipment to the party than you.

A skinny American is still fat by European standards. Try dropping 10-20 lbs. before you go. Test this theory by wearing a 10-20 lb. weight vest on your next ride.

IntheBush wrote on 08/06/18 at 9:39pm:


Your thoughts are correct,  most of those in the race ride daily or at least weekly in the Alps and they are used to altitude, distant climb and those unpaved roads with turns  that jump from 8% to 15% climb in a few meters. To tell you the truth it is tough to compete also with the recreational cyclist  over there, they are used to climb walls even the fat ones.
BTW I am a skinny Italian here in the US there I am considered obese.... I went for the medical visit, he checked my weight and with a smile he told me, you are obese, living in the USA you eat too much... Yes European are even worst than Americans, they have always the latest and best bikes that money can buy.

pearl wrote on 08/06/18 at 9:59pm:


Key Advice there in yellow... You can get plenty fit around here. The key is riding hard for the duration of the ride. That is why I suggested laps at RRT. There is no place that stresses me out like it does.
Over the years I see a lot of my riding pals go to the mtns and do great on the races up there, but rarely do the mtn people come down here and crush the locals. We decided it has something to do with holding ridiculously high heart rates down here and then having to excel even more when you hit a small hill. I may run a more constant rate in the mtns when I settle in on a climb but overall my heart rate is higher down here. It's all about getting used to the stress. To me,  long climbs are easy when compared to short steep ones

DG wrote on 08/06/18 at 11:05pm:


Try squats once or twice a week.

And don't neglect stretching regularly.

DG wrote on 08/07/18 at 1:15pm:


One other thing I can recommend if your insurance can handle it, especially if you plan to be competitive. And something that, at 57, I couldn't put off any longer.

Visit a physical therapist or sports medicine center.
Novant has a good one at the Arboretum (Providence and 51). And there's one in Huntersville.

They put you on the table and go through any range of motion issues with your joints, what you've been neglecting, etc.. Then they will tailor a program for to follow.. They're not miracle workers, don't prescribe magic pills, and they wont do it for you. But these folks know biomechanics, they work with a lot of college and pro athletes and can steer you in the right direction. They can keep small problems from turning into big ones.. It's a $50 co pay well spent.

I can recommend Hunter Peacock at Arboretum. Tell him a fellow mountain biker sent you.

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I add another question, what do you drink and eat when you pedal for more than one hour. I have used some stuff called polase sport with magnesium potassium and other vitamins and as a booster i used Optinia short distance. What do you eat drink and when. One hour or less i just go with water more i mist start with supplements.

Haven't dont a squat in the past 10 years of riding bicycles...

The only way to get faster and more fit is to ride your bike more. No secrets here. How many hours a week are you riding? 

The road allows for maximum time in the saddle as you do not spend hours driving to and from your place to ride. I'd rather MTB every day over the road bike, but even a local trail requires at least 45 minutes of extra time to commute to and from, get your gear ready loaded in the car, blah blah blah. 

Driving 2 hours to ride Pisgah one way is one thing, it's fun, awesome, etc. Doing it purposely because you want to get fit is a waste. instead, do 6 hours of riding on the road.

If you share your area where you live (generalization) maybe we can make a good safe road loop for ya.

Anyway who wants to come next year? I can host one person

IntheBush wrote on 08/07/18 at 11:55pm:


He first needs to talk in Bergamasco 

You need to do more rides more often. They can be shorter. Need at least 5 rides a week. I could talk about this all day. 

I’d love to do this, if someone sponsor my flight and help my wife with the boys while I’m gone you got a deal

You could drive to Morrow Mountain park and grind up the road there a few times.  About an hour from Charlotte.  Or ride the 60 mile assault on morrow mountain road bike rides, they are once a month, March through September, in a group.  After you do it with the group and learn the route, you could repeat on your own or with a couple friends more frequently.

Check out weeklyrides.com

AMitchell47 wrote on 08/08/18 at 12:38pm:


Thanks

pearl wrote on 08/08/18 at 3:12pm:


Unfortunately I am my own boss, and if i do not work no food. But my work allows me to go to italy so happy and thanksful!