[Tri-Tammy]

<p>This weekend is my first A race (oly) and last night I was reviewing my plan for the week.   I realized that I have two very solid bike workouts as:  1:10:00 w/ 26:00 at threshold and a 10 minute transition run tonight.  On Thursday I'm supposed to have a 1:15:00 moderate/steady ride. </p>
<p> </p>
<p>Here is my question- I have always heard that two days out from your race should be a rest day.  But this plan does not have that.  I don't want to go into this race flat, but I also don't want to go into it exhausted. </p>
<p> </p>
<p>My run workouts seem just fine- tempo tomorrow and then an easy jog on Friday. </p>
<p>So what do you guys think?</p>

 

[MBannon]

<p>I usually do something like this:</p>
<p> </p>
<p>Wed - Short intense bike workout (ala Coach Troy's 90 sec intervals without the killer interval at the end)</p>
<p>Thur - Run easy & short, swim short at mixed paces</p>
<p>Fri - Repeat of Wed's workout</p>
<p>Sat - Race</p>

 

[jroden]

<p>Generally you do what would be a standard easy week for you, so one or two days off exercise, then reduced total volume on the other days.  In the two days prior to the event, do a standard endurance ride with a blowout effort of 5 minutes at your one hour all-out pace (your lactate threshold).</p>
<p> </p>
<p>Spend the extra time washing your bike and checking all the parts, tires, wheels, shoe cleats, etc.</p>
<p> </p>
<p>Doing tempo the week before a race is not a great idea, those workouts leave you sluggish and are generally done months before you race.</p>

 

[MBannon]

<br><br><div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>jroden</strong> <a href="/forum/thread/68799/bike-workouts-this-week#post_1921432"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border-bottom:0px solid;border-left:0px solid;border-top:0px solid;border-right:0px solid;"></a><br><br><p> shoe cleats,</p>
</div>
</div>
<p><br><br>
Cleats!  Thanks for the reminder.</p>

 

[AdCo]

<p>Not to hijack, but how do you clean around the bottom bracket, behind the cranks? I can't seem to get in there. </p>

 

[niemsco]

<br><br><div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>AdCo</strong> <a href="/forum/thread/68799/bike-workouts-this-week#post_1921447"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border-bottom:0px solid;border-left:0px solid;border-top:0px solid;border-right:0px solid;"></a><br><br><p>Not to hijack, but how do you clean around the bottom bracket, behind the cranks? I can't seem to get in there. </p>
</div>
</div>
<p><br><br>
Well I would remove the crank first.  To do that you need the right tools for the right components.  You can then remove the BB and have at it.  Do you have tools for this? </p>

 

[Tri-Tammy]

<p><br><br>
 </p>
<div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>jroden</strong> <a href="/forum/thread/68799/bike-workouts-this-week#post_1921432"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border-right:0px solid;border-top:0px solid;border-left:0px solid;border-bottom:0px solid;"></a><br><br><p>Generally you do what would be a standard easy week for you, so one or two days off exercise, then reduced total volume on the other days.  In the two days prior to the event, do a standard endurance ride with a blowout effort of 5 minutes at your one hour all-out pace (your lactate threshold).</p>
<p> </p>
<p>Spend the extra time washing your bike and checking all the parts, tires, wheels, shoe cleats, etc.</p>
<p> </p>
<p>Doing tempo the week before a race is not a great idea, those workouts leave you sluggish and are generally done months before you race.</p>
</div>
</div>
<p><br>
Thanks JR.  This is more like what I am used to.<br><br>
 </p>
<div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>MBannon</strong> <a href="/forum/thread/68799/bike-workouts-this-week#post_1921385"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border-right:0px solid;border-top:0px solid;border-left:0px solid;border-bottom:0px solid;"></a><br><br><p>I usually do something like this:</p>
<p> </p>
<p>Wed - Short intense bike workout (ala Coach Troy's 90 sec intervals without the killer interval at the end)</p>
<p>Thur - Run easy & short, swim short at mixed paces</p>
<p>Fri - Repeat of Wed's workout</p>
<p>Sat - Race</p>
</div>
</div>
<p><br>
So you take Monday and Tuesday off?  Didn't you run yesterday?  <img alt="" src="http://files.kickrunners.com/smilies/rolleyes.gif" style="width:16px;height:16px;" title=""> <br>
 </p>

 

[MBannon]

<br><br><div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>Tri-Tammy</strong> <a href="/forum/thread/68799/bike-workouts-this-week#post_1921508"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border-bottom:0px solid;border-left:0px solid;border-top:0px solid;border-right:0px solid;"></a><br><p>So you take Monday and Tuesday off?  Didn't you run yesterday?  <img alt="" src="http://files.kickrunners.com/smilies/rolleyes.gif" style="width:16px;height:16px;" title=""> <br>
 </p>
</div>
</div>
<p><br><br>
You asked about biking.  You didn't ask about running.</p>

 

[jroden]

<br><br><div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>AdCo</strong> <a href="/forum/thread/68799/bike-workouts-this-week#post_1921447"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border:0px solid;"></a><br><br><p>Not to hijack, but how do you clean around the bottom bracket, behind the cranks? I can't seem to get in there. </p>
</div>
</div>
<p><br>
TAKE A RAG and work it in there like dental floss, same for your hubs.  Or just ignore it and wash the bike with a brush and soapy water and don't dwell on little nooks.</p>

 

[hobey]

<br><br><div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>jroden</strong> <a href="/forum/thread/68799/bike-workouts-this-week#post_1921536"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border:0px solid;"></a><br><br>
Or just ignore it and wash the bike with a brush and soapy water and don't dwell on little nooks.</div>
</div>
<p><br>
That's what I do. I get in there with a toothbrush but I don't sweat the little spaces</p>

 

[jroden]

<br><br><div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>hobey</strong> <a href="/forum/thread/68799/bike-workouts-this-week#post_1921590"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border:0px solid;"></a><br><br><br><br><p><br>
That's what I do. I get in there with a toothbrush but I don't sweat the little spaces</p>
</div>
</div>
<p><br>
I but a brush with a handle used for cleaning whitewall tires and have a second filthy one I reserve just for the chain and cogs.  I use dish soap, simple green and gunk engine brite when I am well stocked, then spray wd40 on the chain to drive out the water and bring inside in winter or leave in the sun for a while to finish drying, then lube the chain and all done.  I do hitthe mtb and cross bike with the pressure washer sometimes but it doesn't do it any favors.</p>

 

[niemsco]

<p>If you know what you are doing, popping the crank takes 15-20 seconds, maybe 30 to pop it back on.  I go for the super delux car wash not the basic to each their own.  Of course I don't clean it very often, I usually let crud accumulate until I need the super delux.</p>

 

[Tri-Tammy]

<p>Who knew I was gonna get so much information about cleaning my bike when all I asked for was what you guys do for your bike workouts the week of your race.  Or maybe... your bikes are so dirty that it really is a workout to clean it??? <img alt="" src="http://files.kickrunners.com/smilies/wink.gif" style="width:16px;height:16px;" title=""></p>

 

[niemsco]

<p>Hey you need a squeaky clean bike to get those last workouts in.  The week of an A race for me, I will mostly go fairly easy, no more than zone 2 and probably no more than 75 minutes.  If its any other race than an A race, I will do normal bike workouts.  Like this week I have a half iron, and I plan on going fairly hard in my bike workout tonight, more like 5 x 5 efforts but maybe at 85% rather than 110% of threshold.  </p>
<p> </p>
<p>Tonight I'm doing a bike/run/bike/run combo at moderately high intensity.  Psychologically getting ready more than anything.    </p>

 

[Tri-Tammy]

I hope you know I was just having fun! I actually clean my bike every couple of weeks- more if it has been raining.<br><br>
But you bring up a good point- at least for me. It seems like most of my taper week workouts are more about feeling strong mentally.

 

[Yo Sake]

<p>I personally wouldn't ride 1:15 moderate/steady two days before A race.  But that is just me, bike is my weakest sport.  I would think it all depends on your strength/recovery speed and of course length of the A race.  My A race (Half IM) is this Sunday.  I don't have any workouts longer than 45min.  But none are at steady/moderate effort.  They all include some short semi-hard-ish stuff, i.e. 3x8" at z3/z4 (bike), 3x4" at threshold pace (run), 4x{4x50m} at very hard.  I enjoy some short but hard effort during a taper, which seems to help me to snap out of sluggishness. </p>