The countdown is on to my first proper race of the year, the Cream O the Croft Enduro.
For past races I’ve put in a reasonably structured gym plan complimented by a more haphazard “time spent on the bike plan”. With no access to a gym and time on the bike being my main source of training, a slightly different approach to race training was needed.
Being a stay at home dad, any training comes second to looking after the wee man. But when I started trying to work out a basic training plan, I realised that he was far from hampering, he was maintaining my base fitness. Using the Garmin Vivofit my wife got me I discovered I was covering upward of 70km on foot a week, that is some serious base miles right there. With time spent on the bike in the evenings it started to add up to a reasonable amount of training time.
Training has been happening in three ways, walks, short evening rides (30-45 minutes) and bigger weekly rides. With the space to train identified it was time to structure it a bit more deliberately, I broke my training down in to a few rough parts.
Base miles – these are made up of walks with the wee man.
Intervals, to be done as an evening ride.
Longer ride with skills focus
The base miles are a fairly straightforward affair, at least once a day I take the boss for a hours walk. To make that time useful for training and more importantly, engaging for him, a lot of those walks happen in the woods, going uphill. A fairly typical walk can involve a track walk of a downhill trail or exploring new hills whilst getting the boss out in nature.
The interval rides are taking the place of gym work, where previously there were circuits focusing on building strength and recovery, now I’m beasting myself on the bike instead. Knowing there would be a climbing and more XC orientated stages at the race meant sprinting and prolonged efforts on climbs would need attention.
Interval rides aren’t that exciting, but they work, I can get a 30 – 40 minute ride in the evening, ideal for some intervals. I divided the intervals into climbing and sprinting sessions. The climbing was a straightforward smashing up a steep short climb and recovering on the descent, then repeat.
The sprints are a block of 30 seconds full gas 30 seconds recovery for 5 minutes, 5 minutes recovery, repeat. There are plenty of philosophy’s and ways of structuring intervals and I’m no expert, but I tried to base them on race conditions. Sprints will benefit a enduro style stage as well as an XC stage, if a stage has a climb mid stage it probably wont last longer than 30 seconds and probably wont be as steep as 10 – 15%!
Main Bike Time
These rides are the main time I get on the bike, each ride as well as being time getting back to pace also has a skills focus. For example, on a recent ride at Tarland the focus was braking before corners and features as well as improving jumps. Tarland is a great place for honing some skills as you can session a whole trail pretty quickly.
The main areas that I’m trying to work on are;
Body position, stop riding like its a 1990’s XC race, straighten my back, hips back, shoulders low and elbows out.
Brake properly, finish before corners and features, slow in fast out.
Be smoother and braver, to not startle at drops and blind lips.
I have started mixing my local loop up so that it forces me to tackle these weaker areas, making me deliberately practice and session the features that are hard.
We all have commitments, other priorities on our time, making time for fitness or skills training can be hard. Sometimes looking at it a little more creatively will reveal space to train that you didn’t realize was there, and every KM is one more than everyone sitting on their couch.