I’m racing the “Paris to Ancaster” (ONT) 60 km enduro for my first time on April 17th. That puts it about 4 weeks out. I’ve been pounding away on the trainer but still have alot of snow here and have not been outside yet.
I’m looking for some advice on what workouts will give me the best bang for my buck in the next 4 weeks.
Thanks in advance.
Get ahold of some of the Spinerval tapes or DVD’s. Goggle for the web site or there’s often used ones on ebay. They have some good programs that are good work outs and also break up the boredom of the trainer.
Start doing some “tempo” work during your trainer rides…slightly bigger gear/lower cadence, 15-20 min pieces, maybe 2-3 over a 2 hr workout. Make sure you get your hr up to around 90-95% of LT/AT. Also do some big gear low cadence hill simulations, as there is a killer grunt of a climb right at the end that most people either don’t know about or forget about. Odds are you will be in the wrong gear heading into it, so you want to be able to sustain some high wattage for about 3-4 minutes so you can power it to the finish. If you get the chance, get out with a small group and refine your drafting skills, as this race tends to break up into small echelons that fly along the rail trail. If you can hook into the right group on race day, you may blow away your expected finish time. Good luck and make sure you let us know how it goes.