Training a week before a cycling race
All cyclists need to be at their peak before taking on any cycling event. Race days are scheduled months in advance to keep cyclists in the loop of happenings. This gives everyone a chance to plan well in advance. The goal would be to compete in the race when you’re feeling well rested, focused and ready for the race. The week that leads up to the event is of great importance for physical and mental preparation.
Step one
According to Total Cycling Performance, you need to level down on your training by at least 30 to 50 percent in the week before the race. You can keep up with the intensity of your workout routine but decrease the frequency of your training.
Step two
By riding shorter intervals at a time, your muscles have time to relax. Do this at a good pace a couple of times during the week, then pedal for three to five intervals lasting 90 to 120 seconds each. Repeat the same process until three days before the race. This also gives you a good time to check whether your bicycle parts are in working order.
Step three
Three days before the race you will want to get in much needed rest, yet still get in a good workout. Keeping in mind that you will need to keep your time to an hour or less training at low intensity.
Step four
Cycle for about 30 to 60 seconds, then gradually increase your cadence, three to four times a day. Repeat this process three times a day before race day.
Step onto the pedals
Once your race is underway it’s important to keep your game plan in mind. Do not allow yourself to become distracted, it’s best to stay motivated and focused. Try to be aware of your thought processes and your attention as well as your actions, so that you can evaluate how you have done when you have completed the race.