Getting to the Century level
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2012-04-02 7:44 PM |
Extreme Veteran 701 Raleigh, North Carolina | Subject: Getting to the Century level The last few weekends I've tried to get in a 40'ish mile ride. There's a century I'd like to do in August and aside from increasing the weekly distance, what other training do I need to do to make the ride and not totally bonk. Is it really a simple matter of increasing distance and should I have ridden a few 100 milers prior to the August ride? Edited by Dorm57 2012-04-02 7:48 PM |
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2012-04-02 8:02 PM in reply to: #4125888 |
Regular 988 Westfield, IN | Subject: RE: Getting to the Century level Have a nutrition plan and at least get your long ride up to 60-70mi and you should be fine. |
2012-04-02 8:15 PM in reply to: #4125888 |
Regular 184 Huntington Beach, CA | Subject: RE: Getting to the Century level you have plenty of time to train for it. I agree with the previous poster in trying to get at least one ride in the 65 to 70 mile range. Also try to get in a couple of shorter riders during the week as you train. You do want to review the course - is it hilly? If it is then if you want to finish with some energy left in the tank, get some hill work in prior to the ride. On your longer weekend rides be sure to fuel/eat during the rides so you can get use to your stomach digesting while riding. |
2012-04-02 8:17 PM in reply to: #4125888 |
Master 2426 Central Indiana | Subject: RE: Getting to the Century level Dorm57 - 2012-04-02 8:44 PM The last few weekends I've tried to get in a 40'ish mile ride. There's a century I'd like to do in August and aside from increasing the weekly distance, what other training do I need to do to make the ride and not totally bonk. Is it really a simple matter of increasing distance and should I have ridden a few 100 milers prior to the August ride? No need to do 100mi as your long ride before your event. As IC said, if you can do 60-70 without dying that should be fine by event day. Get in as much saddle time training as you can 'cause ~6+hrs has a way of causing rump aches. Work out pacing, hydration & fueling plan. Dehydration in Aug is not fun. Lighten up your riding 7-10 days pre-event so you're legs are fresh at the start. Go easy for 1st 20+mi to get in rhythm. I prefer not to stop for long at the aid stations- just grab some calories & refill the water bottles (& make a nature stop if needed). Stop too long & you have to get warmed up again. Don't be afraid to ask advice. Most centuries are supportive, esp if other riders know you're going for your 1st. Good luck & have fun!!! |
2012-04-03 11:53 AM in reply to: #4125888 |
Extreme Veteran 701 Raleigh, North Carolina | Subject: RE: Getting to the Century level Great - thanks for the advice. I knew there was a point, short of 100 miles, wherein the training was sufficient to do the ride ... I was just not sure where. Obviously there's the basic need to get the time in the saddle prior to, but during the ride - the need to conserve energy and refuel is key; i.e. one should not go out too fast and wind up bonking with 20miles left The event is this one in southern Virginia ... lots of rolling hills, beautiful countryside and a memorial to a really cool guy. http://theartie.com/about-artie
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2012-04-03 12:15 PM in reply to: #4125888 |
Regular 609 Raleigh | Subject: RE: Getting to the Century level Agree that getting a nutrition plan in-place is important. Assume that this is some sort of group event with food stops, sag wagon etc.?
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2012-04-03 12:16 PM in reply to: #4125888 |
Extreme Veteran 543 | Subject: RE: Getting to the Century level all about nutrition! |
2012-04-03 7:55 PM in reply to: #4127362 |
Member 145 Apex, nc | Subject: RE: Getting to the Century level Can someone suggest a nutrition plan? I have a century on May 20 in the same general area as OP. |
2012-04-03 8:50 PM in reply to: #4125888 |
Master 2563 University Park, MD | Subject: RE: Getting to the Century level You can certainly do this. It takes longer than a marathon, but it's a lot more doable. You need: (i) build up to being able to ride 70-80 miles. If you can do that, you're golden Enjoy. |
2012-04-03 9:37 PM in reply to: #4125888 |
Veteran 312 Columbus, OH | Subject: RE: Getting to the Century level Learn what kind of things you like to consume on the bike. I'm doing my first century in 2 weeks, and this past weekend did a long ride of 64 miles. In the past I had been going out with a bottle of malto and a bottle of gatorade. I knew this week I would need more so I packed some fig newtons. I planned to drink my malto and gatorade and then eat a cookie every hour. I then learned once I got out there in the heat that I had absolutely no desire to eat solids and all I wanted was liquid calories. So now I've learned that I shouldn't rely on solids for nutrition and will probably be getting my calories from liquids. I'm not sure how good this formula is, but I used the formula provided in the article to estimate how much I should be taking in over the entire ride. I've been feeling pretty good though at the levels recommended by this formula. http://www.active.com/cycling/Articles/Determine_your_century_nutrition_plan.htm |
2012-04-03 9:43 PM in reply to: #4127359 |
Extreme Veteran 701 Raleigh, North Carolina | Subject: RE: Getting to the Century level JollyRoger - 2012-04-03 1:15 PM Assume that this is some sort of group event with food stops, sag wagon etc.?
Correct ... this ride has rest stops every 20 miles and SAG supported. I've not done the ride but my son-in-law and parent-in-law rode it last year and enjoyed it immensely. It's a well supported race. |
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2012-04-03 10:40 PM in reply to: #4125888 |
Master 2372 | Subject: RE: Getting to the Century level Dorm57 - 2012-04-02 7:44 PM The last few weekends I've tried to get in a 40'ish mile ride. There's a century I'd like to do in August and aside from increasing the weekly distance, what other training do I need to do to make the ride and not totally bonk. Is it really a simple matter of increasing distance and should I have ridden a few 100 milers prior to the August ride? 40 miles now and you have until August? You're golden. Unless you're doing something like Brasstown (14kft. of climbing) or something else on the slightly insane side. |
2012-04-04 9:05 AM in reply to: #4125888 |
Deep in the Heart of Texas | Subject: RE: Getting to the Century level Since I'm training for my first century which takes place the first weekend in May and everyone keeps bringing up nutrition, I wanted to get an idea of the types of calories people take on long bike rides (gu, gatoraide, sandwiches, red hots, etc.). Thus far, I generally eat a peanut butter and jelly sandwich before getting on the bike, take water and 20oz of gatoraide, and then have a fiberone bar somewhere after the first couple hours. My longest training ride so far has been 50 miles, but I will be increasing to 62 this weekend. I think I need more nutrition. |
2012-04-04 10:41 AM in reply to: #4129237 |
Veteran 1900 Southampton, Ontario | Subject: RE: Getting to the Century level I think it depends on the intensity, on my commutes last summer of 80km each way I would bring a granola bar some gu and gatorade& water with an average speed of about 30km/hr. On a real training ride 100km+ with a slightly higher speed and more hills I had real difficulty in getting anything solid into me so had to stick to gels and had to really dilute gatorade. At the end of the day its calories in versus calories out. If PB&J sandwiches works for you go for it - it might be a total disaster for someone else though. You have to give a couple of strategies a try and go with what works |
2012-04-04 3:02 PM in reply to: #4129237 |
Veteran 312 Columbus, OH | Subject: RE: Getting to the Century level Hook'em - 2012-04-04 9:05 AM Since I'm training for my first century which takes place the first weekend in May and everyone keeps bringing up nutrition, I wanted to get an idea of the types of calories people take on long bike rides (gu, gatoraide, sandwiches, red hots, etc.). Thus far, I generally eat a peanut butter and jelly sandwich before getting on the bike, take water and 20oz of gatoraide, and then have a fiberone bar somewhere after the first couple hours. My longest training ride so far has been 50 miles, but I will be increasing to 62 this weekend. I think I need more nutrition. I would definitely need more than that. Just did a 64 miler last Sunday that could be described as rolling hills. I'm a slower rider so it took me about 4 hours and 15 minutes. It was in the low-mid 80s for the entire ride. I ended up taking in right around 800 calories of malto and gatorade which was about 65-70z of liquids. I could have definitely used probably another 100 calories or so and another 25oz of liquids. |
2012-04-05 8:56 AM in reply to: #4125888 |
DC | Subject: RE: Getting to the Century level IMO, the right pressure it makes ALL the difference in avoiding that nasty road vibration. |
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2012-04-05 9:13 AM in reply to: #4125888 |
Veteran 662 Madison, Alabama | Subject: RE: Getting to the Century level I've always heard/read that if you can do at least 75-80% of the intended distance during training with no issues, you'd be fine with the intended distance. Now, this may all be horse $hit, but it's the "rule" I follow. Kevin |
2012-04-05 9:27 AM in reply to: #4125888 |
Veteran 930 Morgan Hill, California | Subject: RE: Getting to the Century level For me, when I'm extending distance on either the bike or the run, the second time at the distance is key for me to feel more comfortable. For example, the first time I ran 13 miles in training, it felt hard. The next time around, felt better. Same with the 70-80 mile rides. First time around, felt like I was extending my range. Second time around, wasn't as hard. So, for me, I'd say get your long ride up to 70-80 miles, and try to do it at least twice. The more times you can do that long ride, you do have a lot of time before August, the better you'll feel at the end. |
2012-04-05 9:34 AM in reply to: #4125888 |
67 | Subject: RE: Getting to the Century level As far as nutrition goes, I find that I do best when I take in approximately 250 calories per hour after the first hour. It doesn't really matter where those calories come from (i.e.: liquid v. gels v. real food) as long as you take them in. I like to get a fair bit of protein in and switch between salty foods and sweet foods. I also try to get in approximately 25 oz of water per hour as well- more like 30 oz when it is very hot. When it is very hot I will take in several endurolytes to keep my electrolytes balanced. |
2012-04-05 9:39 AM in reply to: #4125888 |
Regular 181 San Luis Obispo | Subject: RE: Getting to the Century level I agree with the previous posting where they mention getting your mileage up to 65-70 mile range on your long rides. During the week, you don't need to ride as far, but it is important that you work on intervals (burst of speed for a certain time or distance, then back off, repeat). Intervals are completed on flat terrain. In addition to intervals, you need a training day dedicated to hill repeats. Find a good, steady hill where you can remain in your seat, but continue a steady climb for 5-15 minutes. Repeat 5 times or... It's important that you have a good warmup leading up to intervals or hill repeat days. My typical training week looked like this: Monday - easy spin, short distance Tuesday - 25 - 30 miles with intervals Thursday - 25-30 miles with hill repeats Saturday - long ride 50- 75 miles You don't necessarily need to ride a 100 miles prior to your century. If you can do 75 comfortably, then you can do 100. Good luck and have fun. |