Subject: RE: First Century Spin classes will be great for helping you build aerobic volume and getting some strength into your legs. I would take at least 2 one-hour classes/week. On top of that you are going to need time in the saddle; as you pointed out, due to where you live that won't be done outdoors. I would purchase a trainer that you can use at home with your bike and start riding it at least 3 times/week. In the beginning, use the spin classes for your hard workouts and just concentrate on getting time on the bike at home. In other words, I wouldn't worry too much about power at home in the first month, or two. I would start with a time that you feel you can ride comfortably based on your fitness level and then start adding a longer ride one day per week. Riding a century, or a fondo, if you haven't done it is best done by finding a nice steady pace you can hold. Don't feel compelled to try to get up to a certain speed, unless you are fit enough to do so without blowing up. You should expect each day's ride on your event to take 4-6 hours depending on your fitness. It can be faster, but you'd have to be in racing shape to go sub 4 hours. The key is to be fit enough on the bike to enjoy the ride and not struggle. With the spin classes you'll get a tough workout and with your trainer you can log long rides. I would try to work up to a few 3-4 hour rides before you do the event. Find a nice movie (or two ) on Netflix, or catch up on the missed episodes from last season on a show you like, and turn the pedals Last thing....practice eating and drinking while you ride so you can see how your body handles taking in calories/hydration. I would recommend trying to consume 250-300 calories per hour of riding - this can be from gels, hard food, or drinks. You can't really process any more than that internally - so get to where you can do this, but don't feel that more is better - it just becomes inefficient. With liquid - you should be drinking regularly - 18-24 ounces/hour depending on your body type and sweat volume. Your calories/hydration are just as important as your training on a long ride. Remember that! |