CyclingNZ Home
Secret Number 4 : Tempo Racing
Date: 17 Aug, 2001
Contact: Jon Ackland
Phone: 09-480-1422
Secret Number 4 : Tempo Racing

Something I have often noticed is athletes often hammer themselves in their warm up racing and this means they can only race a couple of times before they are toast, often before their peak race. This also limits the development of their speed. They blow up before they reach the speed they are capable of.

If you could race at only 70-80% effort instead of your usual 100% effort and raced a lot bringing in the hard races on top of that, imagine how fast you would go. With all that tempo speed already developed you could really turn on the afterburners.

The difficulty though is that tempo racing takes incredible self control. An athlete may do a 5k fun run race every week but instead of doing it at tempo, they have this overwhelming urge to go as hard as they can and beat their mates. The difficulty with this is they will blow up in 4-6 weeks.
But with controlled tempo racing this can be carried out in the first 6 weeks of your programme before you start out into the more taxing speed, which lasts for another 4-6 weeks. So if you could run 20min for 5k you might do your tempo racing at 24-25min for the same distance or about 15-20% slower but still faster than your cruising pace. Tempo training and tempo racing is a very under utilised aspect of speed work.

If you got your body used to quite a bit of tempo first and then added the really hard stuff on top, you would have a much better speed in the end. The thing people find most difficult about tempo racing is controlling their ego. Its really hard to go out there and not go your absolute fastest and let your fellow competitors go faster than you. The question is does that tiny event really count or does the big one your aiming for count.


Jon Ackland is an exercise consultant for Performance Lab, who has been training athletes (Novice to Elite) for 15 years. The author of a number of books including the best selling The Power to Perform, as well as The Performance Log, Precision Training and Spinning. .Jon is the director of Performance Lab where he tests and consults people of all levels helping them to train for sport, recreation and health. Ph 09 480-1422, Fax : 09 480-1423 e mail : plab@voyager.co.nz
CONTINUE READING
Latest News
Last month’s ferocious weather that wreaked havoc on the West Coast has seen many hours of effort to ensure this weekend’s double header rounds of the Calder Stewart Cycling Series in Hokitika can go ahead. “The weather gods poured more bad news on the proposed round three course in >>
As the season fast approaches, take a minute to learn about which world class athletes will be using Crankbrothers products in 2019 and beyond! New for this season, we are excited to welcome the Trek cross country superstar duo of Emily Batty and Yolanda Neff along with the rest of the Trek >>
Team Jumbo " Visma’s Primoz Roglic has won the 54th edition of Tirreno-Adriatico in style, with a final stage Individual Time Trial performance to remember. His near-perfect technique on the San Benedetto del Tronto 10km out-and-back course saw him overturn a 25-second deficit to his closest >>
Latest Articles
What is the first e-road by LOOK? This is a bike that is the result of our mastery of carbon, which allows us to offer a frame that is both lightweight and durable, manufactured in our own production facilities. This is also a bike that has just continued a story that has been written at the >>
French rider Alexis Vuillermox of AG2R claimed the first team victory of the season in Livron-sur-Drôme riding 2INpower Road and ROTOR chainrings. At the Cyprus Sunshine Cup, MTB rider Yana Belomoina of CST Sannd American Eagle was 1st place riding KAPIC while Githa Michiels of >>
The 2018 Downhill and Cross Country World Cups came to a climax this weekend with the final round of racing in France. We saw great season-ending placings for Fizik saddle riders: Loris Vergier took 4th and Luca Shaw 8th in the Downhill, while Lars Forster 4th, Stephane Tempier 6th and Titouan >>
ROTOR GAZE MTB
ELITE DIRETO
LOOK 2018
ISM Saddles
SCHWALBE
Morgan Blue Cleaning
 Photo Gallery
Tour de Femme a
Tour de Femme Karl Murray 2 2010 Tour of New Caledonia
Home Kiwi Riders Sports Science Beginners Articles Riders Reports Tech Corner Contact
© Cyclingnz.com 2019 | Login | Design by OnfireDesign