Physical preparation of the event
How to deal with the physical preparation of the race?
A 24 hours relay race is very particular: it’s all about linking short but intensive relays over a long period. From there, how to deal with training? A lot of long rides? Or more specific short rides?
As the event takes place in August (22nd and 23rd) it is clear that there will be other cyclo sports event before. So just prepare yourself as usual, for the races throughout May, June and July. The 24 Hours Cycling Race being only at the end of August means that you will all arrive with many miles done in the different events, and certainly a good rhythm. Try to avoid during the summer long endurance trainings (6 hours and more), they will tire your organism and won’t help in going for high intense efforts, especially the first relays.
On the contrary go for short but specific trainings. Take the drama out. Twenty four hours, three words that are a bit scary but for a team of 4 racers it only represents 6hours of cycling divided into several relays. Of course it is not that easy but it doesn’t represent more than a classic course. And you will be trained, especially if you have done one or two good “events” during the summer.
If you’re able to put these 24 Hours Cycling Race into perspective, change your training from mid-July but work on the most important points and spend time on the points that will help you make the difference. What are they?
-
The intermittence of the event (in a team of 4 you will race an hour for three hours of rest).
-
The intensity of the race: during the relays the intensity will be here, and you will notice it, the 24 hours race isn’t a simple endurance race. On the contrary the evolution is mostly done at intensity more or less close to the anaerobic line.
From these points, how to get prepared?
-
For a good preparation of the relays the best way to train is two rides per day. For example 2 hours in the morning, 2 hours in the afternoon, with 4 hours of rest minimum between the two rides. Repeating this training three times before the big day will help you to prepare your organism to achieve this kind of effort.
-
To be well prepared for the intensity, specific training is the best. You will race at high pulsations; training has to be adapted. Prepare yourself by doing 45 minute- sequences at the beginning, then a week before the event 1h30 sequences at around 85% of your maximum heart rate. Divide these sequences into 3 (3x15’ the first time, then 3x20’, ending by 3x30’).
In six specific trainings divided over 6 weeks (beginning of July / mid August) you will be well prepared for the event. Of course this training implies already having a good level and a good training.
Newsletter
