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Post by namegoeshere on Apr 24, 2016 10:18:12 GMT
Hi all...looking for some advice and reassurance here.
I've got a place in the RideLondon 100 this year, and having completed a 100k last year I'm happy that given the right conditions I can step up the distance. However, my job is outdoors, often pretty physical and fairly unpredictable, and it's leaving me unable to fit in any real endurance rides other than occasional weekends. I'm fitting in shorter <1hr HIIT rides and turbo sessions during the week and making progress - PRs on short climbs etc - but anything else is proving a real struggle.
In short, am I in trouble?
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Post by Radchenister on Apr 24, 2016 11:19:03 GMT
Nope, you're fine on one long ride a week and then 3 of say 1 - 2 hrs (or intense 45 minutes) a few times a week. But worth getting organised and planning your diary to suit. There's plenty of time yet to push out to 3, 4 and 5 hours on your long day over the next few months - may need to get up early on Sundays or similar but achievable. 3 months is about right to build your endurance and intensity, with a few easier weeks in there also (including the week before the event). A simple weekly program will have something like 2 days of hard / specialist intervals, set as the backbone mid-week (perhaps Tuesday and Thursday, as best not done back to back), a couple of steady or recovery rides if possible but these can be sacrificed if you're active at work, it's customary for some rides to be easier, just spinning or riding smooth / steady (say Monday / Wednesday / Friday, or a cafe ride on a Saturday). The long ride is traditionally done on a Sunday, then it's always usually either a rest or recovery day on a Monday but you can switch it all around to suit your diary. Rest / recovery, sleep and good nutrition are as important as getting the miles in, it's worth remembering that while it's important to train (as the training stresses the system, to provoke it to improve), this isn't the only concern, as the system adapts / responds in the downtime, in other words, you only improve after the body responds to the training when you're resting. That's why training analysis programs have fitness and freshness data.
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Post by namegoeshere on Apr 24, 2016 11:35:17 GMT
That's a relief Thanks. I'll see if I can squeeze in some long weekend rides when I can and build up the miles there. Might only manage it every 2-3 weeks, but it'll just have to do!
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Post by Radchenister on Apr 24, 2016 12:06:12 GMT
The programs tend to put more distance on the end of less intense weeks and build the intensity, then onto distance. We could get really techy about it all, discuss base (sweetspot), build and specialist phases, FTHR/Lactate/Power etc like the TrainerRoad gang have been getting into over winter but really it's just about upping the fitness and endurance timed to target your event.
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Post by namegoeshere on Apr 24, 2016 13:25:58 GMT
To be honest, I can't afford a power meter or heart rate monitor at the moment anyway, so that's probably for the best
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Post by erictherat on Apr 24, 2016 19:24:33 GMT
congratulations on getting a place.
If you can ride 100k, then 100 miles aint a big change, you will be fine. Riding a distance is all about intensity. At a steady pace, anyone who rides a a bit regularly can do 100 miles. However, if you start trying to go fast, it becomes MUCH harder, think the exhaustion of TT riders after just 10 miles!
Take it steady, make sure you fuel well, enjoy!
The more you ride between now and the event the quicker and easier the distance will be. Get out - when you can, enjoy the spring sunshine - when it shines, and look forward to the ride. Maybe see if you can get a longer ride in, will give you confidence far the day and give you a good idea of the effort you can comfortably sustain over a distance. A fair guide is to be able to maintain a normal conversation and legs not burning at all.
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Post by Deleted on Apr 24, 2016 19:58:43 GMT
You will be grand. Hundreds are relatively straightforward so long as you don't burn out early. Keep eating and drinking. You will also likely be riding in a group as part of the event and will have all the benefits that brings.
If it hurts then it's meant to. Where would the fun be in breezing around the course? Enjoy the challengs. It's a great sense of achievement.
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Post by chiban3 on May 4, 2016 7:02:04 GMT
What they said above, plus for me the most important thing is food (when isn't it, I hear my mates shout!).
If you're active anyway and been cycling even shorter distances, you'll work your body through to the 100 on the buzz of the day. But once my food levels fall below the required amount, I'm done for. It's not about feeling hunger, more reserves and proactively keeping yourself topped up before it's too late. On the flip side, don't spend too long in the feed stations, just grab, eat and go or your legs will soon tighten up.
Good luck and just enjoy it, nothing to fear.
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Post by erictherat on May 4, 2016 7:10:19 GMT
sound advice here for long distance riding - especially for preparation and nutrition (though no need to worry about navigation or lighting): www.aukweb.net/hints/again +1 for eating well
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Post by robertsims on May 4, 2016 8:31:02 GMT
Couple weekends ago I did a weekend away with my club - 92miles Saturday and 85 miles Sunday over in Wales which is v lumpy and I've done virtually no rides over about 2 hours since last August. Lots of shorter, higher intensity rides will see your fitness fine as long as don't go mad. However long rides are great for getting body used to long rides, not in terms of fitness but in terms of aches and pains in bum, back, neck etc and also to get your feeding correct
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Post by beatnik69 on May 4, 2016 21:08:04 GMT
I haven't done many big rides for ages. I've got the Gran Fondo at the start of June and the furthest I've done was a couple of weeks ago - 46 miles. That was no problem for me so I think the regular commute by bike must do some good.
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Post by Deleted on May 5, 2016 12:47:36 GMT
I haven't done many big rides for ages. I've got the Gran Fondo at the start of June and the furthest I've done was a couple of weeks ago - 46 miles. That was no problem for me so I think the regular commute by bike must do some good. Still mulling over the Fondo.
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Post by beatnik69 on May 5, 2016 22:15:50 GMT
I haven't done many big rides for ages. I've got the Gran Fondo at the start of June and the furthest I've done was a couple of weeks ago - 46 miles. That was no problem for me so I think the regular commute by bike must do some good. Still mulling over the Fondo. Go for it... you know you want to. Closed roads... how often are you going to get that? ;-)
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Post by Deleted on May 5, 2016 22:22:19 GMT
Still mulling over the Fondo. Go for it... you know you want to. Closed roads... how often are you going to get that? ;-) Β£65 plus another Β£25 for an 11-32 cassette is the big sticking point. That's a fancy seat post plus new bottles and cages for the bike.
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Post by beatnik69 on May 5, 2016 22:27:32 GMT
What cassette have you on at the minute. Mine's 11-28.
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