1 hour training 23mph+

[Sam123]

Yesterday i went to a race track a 2 mile circuilt cut into 1 mile for a fast group and slow group was my first ever time. I went to the slow group, it was 1 hour of flat out cycling 23mph+.

What do you suggest i eat/drink before and how long before? Is there also any tips for riding in the pack, it was scary at first being so close with 30+ people.

How would i also train for this 1 hour ride round the track. I got back pain about 30 mins into it, thats because i dont have a proper bike fit. But i cant get a bike fit for now.

Im 16, im with adults and was my very first time riding in a pack and i think i did well.

In a pack how would i also take over people from the inside or outside of it? Stuff like that i need to know.

Thanks.

 

[CalicoCat]

Yesterday i went to a race track a 2 mile circuilt cut into 1 mile for a fast group and slow group was my first ever time. I went to the slow group, it was 1 hour of flat out cycling 23mph+.

What do you suggest i eat/drink before and how long before? Is there also any tips for riding in the pack, it was scary at first being so close with 30+ people.

How would i also train for this 1 hour ride round the track. I got back pain about 30 mins into it, thats because i dont have a proper bike fit. But i cant get a bike fit for now.

Im 16, im with adults and was my very first time riding in a pack and i think i did well.

In a pack how would i also take over people from the inside or outside of it? Stuff like that i need to know.

Thanks.

Hi Sam,
I am very much an advocate of club/group rides for anyone who races. You have to be comfortable in a pack, and learn to read group dynamics, and to draft effectively. First time in pack and it was during a race? Scary. For everyone. . .

Learning how to move around in a pack is something that will come pretty easily as you ride with groups more. Basically, you check over your shoulder or under your arm to ensure that nobody is about to overtake you. Then you move forward and left or right in a diagonal. As you are passing riders, you want to read their body language to make sure that they aren't thinking about moving out into you. If you think that they might, let them know that you are overtaking. Safety is more important than the element of surprise.

Eat 2hrs before a race. Something hardy (eggs, oatmeal, fruit, pankakes, etc) and high in carbs. Maybe eat a banana or something easily digestible right before your race. And HYDRATE. After your race, eat a good meal as soon as you can.

 

[Sam123]

Bumping still open for ideas.

 

[64Paramount]

Sam, did you appreciate CalicoCat's reply to your questions?

 

[smaryka]

+1 CalicoCat pretty much said it all already.

One more thing, in terms of riding in a pack, always "look after your front wheel" which means don't overlap your front wheel with other riders' back wheel unnecessarily. If you do and they move into your wheel, you will crash. Don't make any sudden movements, be predictable and learn to predict others. Watch, learn and listen more than you talk.