(Editor's note: Dear Pedalheads is a weekly feature that will run through the summer with members of the local Team Whistler cycling crew answering your questions about all things biking. Please send your questions to firstname.lastname@example.org.)
This week’s question:
How should I adjust my training regimen in the days immediately before a big race like the GranFondo?
Signed, Ready to Race
This is always the question: Just how much to do or not to do before an event?
You can rest, rest, rest; or put in some hard days. Then, you are sluggish on race day and ready to go the day after because you rested too much, or you are tired on race day because you did to much.
So what to do, then? It depends on what your training has been like leading up to the event. So I will take a stab at a general plan that will work for most people, assuming you have been doing somewhere between six to 12 hours of riding per week:
Monday — 1 1/2 to two hours of aerobic riding, with the idea to keep a workload
on the body.
Tuesday — 60 to 90 minutes of pretty vigorous exercise, but not anaerobic.
Wednesday — 60 to 90 minutes; go hard for short bursts so you just go anaerobic.
Thursday — Take the day off.
Friday — Ride for 60 to 75 minutes; nothing too intense, just aerobic, but a couple of bursts to wake up the body.
Event day — Have fun!
Remember: If you are feeling good, just don't go too hard. If you’ve been training closer to six hours per week, start on the lower end of the workout lengths and adjust accordingly.