How to Train the Week Before a Bike Race

Preparing for a cycling race is different than preparing for a game like soccer, baseball or football where you can take a full week off and still play like a champ. In cycling, you have to keep your legs pumping or your legs will not perform well on race day. Although the workload varies depending on a person's racing level, the prime purpose of training the week before a race is the same, which is to keep your legs moving with enough rest for a guaranteed best performance.

Instructions

    • 1

      Create a plan or schedule for the week.

    • 2

      Take a complete day off from cycling or take a short ride on Monday.

    • 3

      Take a long ride by cycling the full distance of the race on Tuesday.

    • 4

      Time for a recovery ride on Wednesday.

    • 5

      Take an endurance ride on Thursday at the pace you are going for the first two hours of the race. In the afternoon, do five or six 3-minute climbs to your top-level pace.

    • 6

      Ride at a high cadence to stimulate your muscles on Friday. This lets you sweat and gets your heart rate up without using too much energy.

    • 7

      Take a complete rest on Saturday after a hard week of training.