Believe it or not I've got a friend who's real name is Bruce Lee. You can choose what to believe; the fact that I actually have a friend, or that his name is Bruce Lee. Either way, it doesn't change the fact that he is an expert cyclist who I consider the godfather of my cycling life. Bruce is the first person who told me that cyclists shave their legs and explained what a "crit" is. When I started cycling I recall bothering him to the point of harassment.
I asked him to pass down some nuggets to those of us still thirsty for cycling knowledge. He knows what he's talking about so listen up!
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Allan asked for me to put together a few words of advice for people who are either just getting started with bike racing, or for those looking to make the most of the time they do have to ride. To quickly sum up my background, I did my racing back in the good old days of the 1980s. This was during the time of steel frames, down tube friction shifters and so forth. Therefore the high-tech training tool of the day was a digital speedometer (yep – this was before heart rate monitors). I go so far back to having nail-on cleats for my first cycling shoes. Back then I had lots of time to ride and man did I ever. Early season it was not uncommon to roll 500-700 miles a week. So lots of saddle time. Speed work came later and was usually replaced by racing as the season progressed. I raced cat 1-2 on the road, pro off-road (mtb). But as they say, that was then.
As implied, unlike the good old days there are a tremendous number of tools available now to aid in training. Power meters, heart rate monitors, social networking sites, just to name a few. So the question is should you use the tools just because they are available? Maybe, maybe not. In my view, “yes” if you are a 20-something athlete with high ambitions. “Maybe” if you are an elite athlete who is very competitive as an age grouper. And “maybe not” if you are just starting out or intend the sport as an outlet to life vs. a lifestyle. It’s my view that as much as a power meter can provide valuable data it can also be a distraction, particularly if your time is limited. Instead I advocate keeping it simple and focusing on the quality of the work. More often than not, the Pro’s are using a tool because they are paid. So just because the Pro’s use it doesn’t mean you need it.
As with many business professional people who work in an office setting, I have limited time to “train” for an event. Over the years I have hit on a formula that works for me. Simply put: ride as hard as "heck" when you do ride because the time you are not on the bike is all rest time so to speak. Maximize that couch potential. And when I say ride hard, I mean make it hurt. Do a warm up and then build your ride based on the terrain. For example, if I am commuting home by bike, I have 4 hills to tackle over 25 miles. Sometimes I pace the ride to hit each successive hill at a faster pace, riding tempo between. Or I’ll pace the climb and hammer the flats. Sometimes I’ll ride 40/20s (provided I have a bit of base fitness): 40 seconds on (riding fast), followed by 20 seconds off. Know that the first time you do this work-out you might only do a handful. The big picture is that you have a structure for the ride to squeeze the most out of your time. Have a plan and stick with it unless your body says “No!!” In that case, follow what your body is telling you.
Besides maximizing your training time the keys to success in bike racing seems mostly simple things: Being willing to suffer like the proverbial dog, being very aware of what is going on around you - head on a swivel, and picking the moment to throw down all the chips on the big bet to win. To learn to suffer is to embrace it. Hard training helps with that process. Being aware takes practice. Learn who you are competing with, note their habits, how they tip their hand. This takes time and multiple events to build your knowledge. Don’t race at the back of the pack, be up front. That way you are able to watch what’s going on and stay out of crashes. As for when do you place your bet to win, that depends on what you do well. Are you a climber, finding yourself always off the front when the road tips up. Are you a sprinter, always in the mix at the finish. Are you a roller, able to grind the big gear, maintaining a steady high speed over a long duration.
In closing, I’ll share what was once passed down to me when I started in the sport: Legend has it that Eddy Merckx was asked what was his secret to winning. His purported reply was “there are three secrets; ride, ride, and ride some more.” So no matter what you do, get out on the bike, ride some miles, and have fun!
-Bruce Lee
