Of course I have been and will be on the bike as much as possible, but is there anything really specific that I should be doing?
I've raced before, so I'm not completely new to the competition aspect, but this is a new format for me.
I'm not looking to win the Elite class (I'm not even entered in Elite), but if there's something I can do to move me from the back to the middle of the pack then I'll call that a success.
Specific advice varies by the specific format of the race, and there are some differences within enduro. Advice I could give you for the way we put on races may not be relevant to another event.
Does the race use time allotments on the transfer segments? If so, take advantage of the time you have and save your energy for the timed segments. Have a watch on your wrist or handlebar with a timer counting down the allotment time.
Ha ha. Fair enough. I, um, actually don't know if the transfers are time-limited, and the website doesn't say. I've been assuming so. I'm going to say 90% sure.
I plan to keep my HRM on, so I'll have easy access to self-timing.
Its all in your head! Dont get psyched out!Stay focused on what you are doing, dont listen to people talking about the course or what they think they know. You have the skills! Block out all the crap and go ride, get in the zone and shred. Ride your own race.......and time your self, just in case.
First off do sprints, lots and lots of sprints between now and then. Don't know where you skill level is, but relax and have fun. Since it is your first one enjoy the experience and you will get a feel for where you sit and what you need to improve.
Riding descents is one thing, riding them when you're maxed is another. Normal rides may not give you much experience at descending when your heart is blowing up, you're gasping for air, and your quads are on fire. Trying to practice that may give you a little more sense of where your limits are for the race.
Thanks for all the advice. It has helped me settle on a local training run that works my heart pretty hard on the way up, and towards the bottom levels out enough that sprinting vs. coasting makes a big difference in the time. Just under five weeks now.
1)Intervals.
2)Ride as hard as you can for around 10 min.
Both those things shoudl do fine in enduro racing.Start with 20 sec sprint and 40 sec resting for first 2-3 weeks and then go for 30-30.Intervals will help you during those flat parts where you need to pedal hard and it will boost your recovery and endurance.And riding hard for 10 min is just to be able to run those stages that take around that time.
I'd recommend a combo of a few things. Some light weight training (think seated rows, or bent over rows, dips, pull ups & core work) You gotta be able to maneuver that bike around consistently and they are a little heavier than normal xc rigs.
Tabata Intervals- 20 seconds full gas sprinting, 10 seconds off (3 sets of 6 w/5 min rest) and then work up to 40/20 tabatas
Lots of standing sprint work in any variation. No way to go wrong here, but stages are anywhere from 8-20 minutes long. You gotta be able to keep it pinned and do it again and again and again until you're ready to pass out.
Here's an example of a power file from Keystone Stage 1 last year, the longest continuos pedaling section was maybe 30 seconds, if that. But most were 1-2 seconds long super hard efforts (granted I'm not very good at pedaling through all the tech so YMMV)
Well, thanks for all the help from everybody who chimed in. The course ended up absolutely kicking my ass, as I had a feeling it might when it was announced as six stages in one day.
I had fun, but underestimated the fitness requirement. Also flatted on one of the stages, and made the rookie mistake of blowing through the finish area of stage 1 and then spent several seconds staring dumbfoundedly at the volunteer who was shouting "Here! Here!" I thought he was trying to point me down a different trail :-D I'm also mixed on whether I helped or hurt my race day results by preriding the stages on Saturday. Even that was exhausting.
To answer a question from way back, the transitions were not time limited at all, but I think people who stayed out on course too, too long ended up getting picked up by a sweeper.
Very cool format for a race, and a friendly vibe everywhere. Next one is in 2-1/2 weeks. I'll be spending the intervening time mostly on the trainer trying to put down some base miles, even though it's way too late in the season for it.
To answer a question from way back, the transitions were not time limited at all, but I think people who stayed out on course too, too long ended up getting picked up by a sweeper.
That is very important to know beforehand so you can gauge your effort.
Just did a race this weekend, winning sport class (yea me!), and I was probably one of the last guys off the course, since I was hanging back with the gf. Just a long chill ride with four ~6 minute sprints. Drink lots of water, eat a lot, pace yourself and have fun.
I'm a back-of-pack sport rider doing my first season of enduro, and my one big mistake has been too much focus on skills and riding the tech stuff, and not enough on fitness and strength. I sort of fell into the trap of believing that because the climbs aren't timed that it's somehow chill and easy--it's not. You can screw your timed stages by not being a strong climber. Stages will have spots where you need to accelerate, some will have some punchy little climbs, and some will have bigger/longer climbs. Sure, I'm not fast on the DH stuff yet either, but where I consistently hemorrhage time is on any stage with flats or climbing because I haven't 1. been doing enough long climbs to keep that from really wearing me out, and 2. I haven't done nearly enough intervals. I'd say that 1-minute max effort intervals are a decent preparation for what I've seen on my 2 enduros so far, and I'm planning to add those into my training schedule. That, and way more mileage. My ability to descend quickly drops way off when I get tired.
I'm a back-of-pack sport rider doing my first season of enduro, and my one big mistake has been too much focus on skills and riding the tech stuff, and not enough on fitness and strength....
Funny timing. Was just getting my thoughts together on my SECOND enduro over the weekend. I improved the fitness aspect in the three intervening weeks, but I'm still losing time on the long stages. Next up: intervals.
You're absolutely right about the fitness. I had the same thoughts as you going into this season, but guys that I know I can hang with on local descents are killing my times by being better at sustaining those hard efforts.
I came in dead last in my first enduro race because I do a lot of my "training" during my daily commute sitting down and spinning. That set me up for failure because I got completely tuckered out standing up on the downhill stages. I coasted while everyone else was pedaling away.
I've got another enduro race coming up this Sunday, having not raced since about May - I seem to do alright, usually coming mid-pack somewhere, pretty damn consistently. It's a bit of a double edged sword. Could be worse, but I never seem to improve (though I feel like the competition is getting tougher too).
I think the guys talking about intervals are spot on, I like to think I'm fairly fit, but I do run out of steam reasonably quickly at race-pace on the stages. I've been doing a lot more riding recently, which I think will help - mostly an hour loop on the mtb after work. Fairly similar to a stage or two of an enduro race. A relaxed climb with a good old descent, though I think I've probably not been doing enough flat-out sprinting. My rides tend to be more social than anything. I guess if I want to be competitive, I need to really train a bit harder, as I'm sure that a lot of my pace is down to my fitness.
I do find that a big part of enduro racing is also down to planning and pacing yourself. You can't just give everything on the first stage and have nothing left for the rest! I like this, it suits me more than downhill racing, too much pressure on one run. It's no fun. Enduro requires some thought and care.
I guess I'll see how I do on Sunday! It's going to be a pedally one...
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