Doing my first endurance race

jnails · 11-22-2009

Doing my first endurance race next April. It's a 6 hour race and I have very little knowledge on how to prepare for the race or the training. I'm a 40 year old 200 lb sport level XC racer that finishes mid pack- another goal between now and then is to lose 15 lbs. My endurace rides now are one day a week on a road bike for slightly longer then 2 hours/40 miles. Most mountain bike rides are with heart rate monitor and last 1.5 hours. Obviously looking to gradually increase my endurance rides and use the mtb as well as the road bike. Anyone with experience point me in the right direction as to how to prepare and some structured training ideas to get me ready for the race? I can dedicate 4 days/8-10 hours to being on the bike each week.

barrows · 11-23-2009

would say that you should work up to where you are comfortable doing 1 ride a week that is four hours. The rest of your training time can be devoted to specifics, typically some kind of threshold intervals, once a week at first, and then twice a week, will result in the best improvement in fitness. Also consider the specifics of the course, and do some specific training that will mimic the course conditions: if the course has long climbs, train some long climbs, etc. Most riders will also need rest, I typically do three week training blocks, followed by one easy week, with much lowered volume and intensity.
If you can find the time, once you are totally comfortable with the four hour rides, try a six hour ride, and allow for plenty of recovery, especially the first time you do one. This longer ride will also help you sort out any technical issues with your bike fit and overall comfort, as well as help you to learn about how your body responds to different fueling methods on longer rides.
Beware of overtraining-those with limited training time are often at risk for overtraining, because they feel like they should go hard all the time to make up for less volume, make sure you include easy recovery rides, and rest. The only time you make fitness gains is during rest.

Steady Grind · 11-25-2009

Just do it dude.....

Sounds like you and I are in the same boat physically (weight, finishing positions...etc.). My theory is to just do as many fun rides as I can fit into my schedule before an endurance race. I do try to ride terrain that is more difficult than what I will be riding in the race....and I also try to ride a little longer and a little further every time I ride....but its not necessarily structured. I figure if I can ride for 4 or 5 hours on a long shitty climb, then I can go the full 24 hours in the prarie where my favorite 24 hour races are held. Its worked so far.

The closest thing that I came to actual structured training for my races was building up my road riding for a century ride one week before the 24 hr. race. I started with 25 miles on the road and steadily built up to about 60 miles before the 100 miler. I always rode alone and in the hills so by the time the century ride came around, I was riding with ease in the pack on the flatter course they had charted out.

Moral of the story: I find that I have more success if I just wing it and put in as many fun miles as I can than if I feel locked down to some schedule that takes the fun out of riding. If you're like me, you don't really expect to win any big races....you're just in it for the fun and the personal challenge more than anything else...so why cheat yourself of any fun?!

Probably doesn't help you at all, but its just another point of view.

jeffscott · 11-25-2009

Ride 6 hours on Sat, then Ride 6 hours on Sun at least once if not twice, with the bike set up for the race.....doesn't matter where, just go as hard as you will in the race....this will ensure you fix any bike fit problems as well.

Do intervals at least once a week.

ChrisJ · 11-25-2009

You gotta get over the mental part to. I did the Shenandoah Mountain 100 this year and then a 6 hour solo a few weeks later. I think the 6 hour was easier mentally then the 100. Riding the same single track over and over and over it gets boring. You do find the good lines but you can also get sloppy. The 100 it was all fresh tracks excellent stuff at that.

At the 6 hour it was harder mentally then the SM100. After riding for 3 laps straight you kinda just want to sit down. Don't do it take a 5 min break eat something you can stomach. Also gotta keep your head in it. On my last lap at the 6 hour my pedal caught i root in the easiest section. Went over the bars into a briar patch, that sucked. It was about 1/2 a mile from the finish.

HouserPower · 11-26-2009

Where is this 6hour race in April?? I wanna go

jnails · 11-26-2009

Thanks for all your advice everyone. I'll definetly use some of everyone's ideas. I'm pumped for doing some endurance races this year. May even try to do a 24 hour and a 100 miler next year - we'll see if I get thru the 6 hour first!!!

Steady grind - yeah, i'm probably like you where this is for fun first and the challenge second. Problem is I know myself and I'll probably get competitive, especially if i can get back down to 180lbs. I seem to do better later in the XC races I do now. The more mileage the more people I pass later in the race.

Now another question, how do you guys get ready for a 24 hour race???????

The 6 hour race is in Wilkesboro, NC on April 3, 2010 at a trail system called Warrior Creek, which is part of Dark Mountain. Here is the link: http://www.bmcc.us/6wc.htm

Here is the link to the Burn 24, which is the 24 hour race at the same location on May 23, 2010: http://www.burn24hour.com/

LyndaW · 11-28-2009

Here is a preview of the first 2 weeks of my 6 hour mountain bike race training plan (click on the preview button). You can get the idea of the plan weekly format on there.

Gradually building up your longest ride every week is a good plan, as would be losing your 15lbs. I recommend increasing the mtb ride duration. You want off-road endurance for an off-road event.

Injun Joe · 11-29-2009

I've signed up for that race with a bunch of buddies... If you need any help/water/food/assistance or just someone to ride with, just let me know as you're passing me riding this bike:

jnails · 11-29-2009

Lynda - thanks for the info. I may need a coach at some point if I get more serious about my racing and will certainly look into what you offer then.

Injun Joe - awesome bike. hard to miss that one. I'll definetly look for you up there. Thanks for offering your help - I may take you up on it! I live in Charlotte and will probably go up and ride Warrior Creek a couple times between now and then. If you ever want to meet up for a ride let me know.