Coach Lynda Wallenfels is Cat 1 USA Cycling
coach and owner of LWCoaching.com Visit
her site for mountain bike training plans, coaching and consulting.
Question: How can you
juggle the different training demands between single-speed cross country racing
and geared ultra-endurance racing? I want to be successful at both disciplines.
Training and racing shorter distances on a
single-speed bike is first class preparation and training for ultra-endurance
racing on a geared bike. Racing single-speed will strengthen your muscles and
increase top end aerobic power. In your weekly training schedule plan your
recovery rides and endurance rides on gears and your technical skills and
shorter rides single-speed.
A great way to time your race season is to
focus early season on single-speed cross country racing and schedule your
higher priority ultra-endurance geared events later in the season. As the
longer races approach on the calendar, taper down the amount of time spent on
your single-speed and increase the amount of time on gears.
A great mid-season combo is to race a short
track mid-week series event at max effort on your single-speed and do a longer
race or training ride on the weekend with gears.
Cross country and short track single-speed
racing exerts high forces on muscles and creates micro tears in muscle fibers.
Schedule your final high effort single-speed ride 10-12 days out from your *A*
priority ultra-endurance geared race to have strong muscles at full power on