I was hoping to have some suggestions from people who have done stage bike races regarding training.
I signed up to ride the four day solo portion of the TransRockies this year, which is a little out of my comfort zone. The four stages will total 240k with 6450 meters elevation gain (143 miles and 21,161 feet elevation) all mountain and mostly single track in the Rockies.
I was able to build/maintain my base this winter by ski skating about one to three days per week, wind training one to three days per week and occasional BC skiing, in addition to a lot of DH skiing. Started to increase training volume in early March.
My training schedule now is: two days per week distance (6 to 8 hours) at 75% perceived exertion either on road or mountain bike; two days intensity (hard riding on mountain (hills and fartleks) or road intervals (e.g., 10 x 90 sec or over-unders); two days easy ride with additional flexibility/strength/core focus; and one complete rest day. Total time per week will be about 14 hours a week for a three week period, but will reduce a bit on the fourth week of each period. I have about 11 weeks until the race.
Kind of a late start on the bike because of too much fun skiing and poor riding conditions (studs work great, but not in deep snow).
My goal for the race is mostly just to have fun. I'm 54 and have been riding for years.
Edited by canadianskier - 4/30/12 at 10:21pm