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
fi’zi:k are delighted to announce the roster of top-level riders who will be wearing the highly praised, award-winning R1B shoes throughout the 2017 season. The hit-list of Olympic, World and National Champions includes sprinters, climbers and puncheurs from across the globe, opting for the >>
The Kenyan Riders Downunder team will make their first visit to Aotearoa in January when they line up to race in the New Zealand Cycle Classic, an elite men’s road cycling race held entirely in the Wairarapa. The Kenyan Riders Downunder (KRD) team, made up of Australian, New Zealand and >>
Cannondale-Garmin was attentive and active on the front of the peloton during the second half of today's fifth stage of the Tour de France with Andrew Talanksy, Kristijan Koren and Dan Martin finishing in the front group. The flat stage, one earmarked for the sprinters, proved far more chaotic than >>
Latest Articles
To raise funds and awareness for the Mental Health Foundation of New Zealand, Jonathan Douglas in association with Hayden Roulston (Ex professional Tour De France rider and NZ Olympic Silver Medallist) are searching for amateur cyclists who want the challenge of a lifetime by riding every stage of >>
North Otago cyclist Tim Rush wants to build on his elite men’s lead while a real battle looms in the women’s race for individual honours in the fifth round of the Calder Stewart Cycling Series, the Small Business Accounting Methven Grand Prix, being held in the Methven District for the first >>
The MET Manta is the Italian companies flagship aero road helmet. Weighing in at a very respectable 220gm the Manta is an extremely versatile helmet. As a long time user of the well-established American brand Giro, I was skeptical to say the least when receiving this helmet. But it was only a >>
2013 fizik
Rouler Cycles
SCHWALBE
ELITE Italia 190609
ISM Saddles
Morgan Blue Cleaning
 Photo Gallery
Tour de Femme Mike NortheybioSPORT Series Champion
Waterfront Auckland TT 2-10-10 Tour de Femme
Home Kiwi Riders Sports Science Beginners Articles Riders Reports Tech Corner Contact
© Cyclingnz.com 2017 | Login | Design by OnfireDesign