This year we will return to the Masters race (although certainly at a low level). In the past, I was a junior athlete, and I competed in the national championship, and for a few years, I did not finish in category 3. But that’s a long time ago. It is a common story, but now I am very busy working, I have two daughters aged 8 and 12, and there are many activities of them.
I still love cycling, especially racing. I will try this year.
I have a question. A criterium is held six weeks later in his hometown. The severe Midwest winter caused the flu and I didn’t really mind riding a trainer, so the condition was still quite low. When I was 48 years old, I realized it was a lot difficult. For the last four years, I have been riding in earnest at the hobby level (before that I was almost away from bicycles).
Is the six-week preparation period a realistic goal? Or should I just enjoy it? Please tell us your opinion. Do you have special training advice?
Thank you for your feedback!
This year it was a difficult task. At Christmas time, it was really bad weather to ride outside, and I didn’t really feel like riding a trainer. And last year I hurt my right knee with a magnetic trainer (the gear was too big).
I played hockey and skated during the winter, but I actually started riding again about three weeks ago. But I’m very refreshed mentally. This should be a big strength.
Since it is a forum for Masters, I can’t help but listen to it - at the age of 48, is there still a possibility to perform close to the Category 3 level in the next few years? When does age really begin to affect capacity loss?
If you have six weeks, it is enough to get some fitness. We recommend focusing on specialized criterium training (with many on/off intervals for 0-3 minutes) and sprint practice.
What I realized was that if for some reason I thought, “I can’t do it,” most of the time, I can’t actually do it or it doesn’t work. Surrounded by superior rivals, if you think that you can do it, you can do it. If you think age is a limiting factor, it is certainly a limiting factor in my experience.
If you look quantitatively, you can see the decline due to age from hill climb time and sprint time. For example, in North California, Hill Climb is held every year on New Year’s Day. I have participated for many years, but the fastest time of the elite 1/2 class is about 14 minutes 30 seconds, whereas the Masters 55 years and older class was 17 minutes. If Kevin M and Racer Ex compete, the class time may be even faster than 55 years old.
On the track, the 500 m time of the young elite 1/2 class is about 33 seconds. In our 65-year-old group that competed in the World Championship, there were several players who scored 37 seconds.
Also, when I do 30/30, 10 times × 3 ~ 6 sets, 10 seconds break between sets. Then, instead of stepping on the pedal, we accelerate it. It may be less burden on the knee to accelerate.
Propose over/under for 1 minute and 5 minutes. Under should be restored after eating teeth. Defeating a player at the Criterium is the second and third sprint attack.
If you are confident in your basic physical strength, you can improve your physical fitness in a short period of time if you start high-strength VO2max training or anoxic exercise like Hermes recommends. The 30/30 interval should be familiar with CX. 6x5 “+ 1” is also effective (when using the power meter 105-110% of FTP, rest for 5 minutes, rest for 1 minute, repeat 5-6 sets again. If there is no power meter, adjust by sensation: For 5 minutes, “interval sustainable maximum strength” is one step lower strength). Repeat 5 to 6 times. Adjustable without a power meter: 5 minutes with a little less strength than “interval and sustainable limits”)
If possible, try to acquire bike operation technology and position. Cunning and experienced veterans can demonstrate many advantages in the criterium that young and strong players do not have.
A six-week systematic training block is a pretty good plan. For example, it can be divided into 3 weeks training → 1 week rest → 2 weeks training → race.
Is the real question enough for six weeks? We recommend that you set your race goals and challenge them with all your strength. Many athletes fall out at the first criterium, but the cause lies in the lack of ability to respond to rapid acceleration and the immaturity of motorcycle operation techniques such as fast cornering.
It is recommended to incorporate VO2 max training (3-5 minutes) and AN O2 (30 seconds output → 30 seconds break). The 30/30 interval reproduces the pace change of the criterium, forcing the clock to repeat output rather than the timing of feeling or brain feeling “tired.” Training is required to allow the brain to recognize that the output can be maintained repeatedly.
Put the trainer on your side. I like to do 30/30 at trainers and bicycle stadiums because it’s hard to find the right terrain for this training. On the road you have to grasp the clock and the surrounding situation at the same time in fatigue, but for trainers it is much easier to manage time.
I don’t know. Maybe. What does it mean to ride a bicycle seriously at recreational level? Specifically, how often, strength, and time? do you have a group pride?
Perform 1-minute high-intensity efforts for 5-10 minutes and 5-minute high-intensity efforts for 15-30 minutes. High strength for 1 minute is slightly more than anoxic capacity, and high intensity is slightly below FTP for 5 minutes. High strength for 5 minutes is a little more than the threshold, and recovery time is the same number. Gradually increase the strength.
The key here is that even if you are damaged by aerobic capacity, you can recover with a very high sustained wattage… This is almost equal to the ability required to pursue in a state of recovery when someone suddenly tries to divide the group.
As well as the physiological effects derived from this kind of interval training, great mental benefits are also obtained. The ability to adjust both full strength and recovery properly prevents it from becoming “too deep” at all times. Many players collapse not because they burn the match, but because they burn it too much until it burns out and there is nothing left.
In criterium, the same level of effort is usually repeated for a short time. Long-lasting training makes racing easier.
The “Full Strength → Rest” interval is also meaningful, but the actual race cannot be reproduced, leaving a space in the toolbox.
you don’t care about the ranking, do you? I’m going to the bike race for the first time in years. Enjoy and check your level. If you remember the old days, you can’t predict the result. Just run out.
Another question, but it certainly goes back to the old level. However, there is a caution. Can you reproduce the previous power and speed? It’s probably impossible. However, the relative level of performance with players of the same age can be restored to the same level as I used to. Category 3 players are like God to me regardless of age. I’m a 52-year-old Category 4, but the Category 3 players in their 50s and over are monsters. You’re fine. Enjoy it.